The Carbohydrates: Sugar,
Starch, & Fiber
Chapter 4
The Body’s Need for
Carbohydrates
Provide the body with energy (calories)
 Normal blood glucose levels promote
well-being


Brain & nervous system are glucose
sensitive
Carbohydrate Basics

Complex carbohydrates
Starch
 Fiber


Simple carbohydrates
Naturally ocurring sugars
 Added sugars

The Simple Carbohydrates:
Monosaccharides & Disaccharides

Monosaccharides




Glucose
Fructose
Galactose
Disaccharides



Sucrose
Maltose
Lactose

Lactose intolerance
The Complex Carbohydrates:
Starch
Starch = polysaccharide
 The bread box: refined, enriched, &
whole-grain breads

Wheat kernel = germ, endosperm, bran, &
husk/chaff
 Whole grains contain all but husk
 Refined grains contain endosperm

The Complex Carbohydrates:
Fiber
Insoluble fiber vs. soluble fiber
 The health effects of fiber

Both - weight control
 Insoluble - increases stool bulk
 Soluble - lowers blood cholesterol &
improves blood glucose control

Guidelines for Choosing
Carbohydrates
Advantages of whole foods
 Complex carbohydrates in the diet
 Fiber in the diet

DGA: 14 g/1000 calories
 Major health organizations: 21-38 g/day

Guidelines for Choosing
Carbohydrates

Added sugars: use discretion
MyPyramid: discretionary calories
 WHO: 10% or less of calories
 DRI Committee: 25% or less of calories

Whole Grains for Health

Count to three

3 or more ounce-equivalents of whole-grain
products per day
Keep it varied
 Check the label


Whole-grain flour first ingredient
Make Half Your Grains Whole






Start your day with a high-fiber selection
Whole grains are naturally low in fat & added
sugars
Substitute whole-grain flour for 1/4 or more of
flour in recipes
Fiber-rich snack mix
Whole-grain pasta, rice, breads
Combine whole grains with other foods in
mixed dishes
How the Body Handles
Carbohydrates
Digestion & absorption
 Maintaining the blood glucose level

Muscle & liver glycogen stores
 Insulin & glucagon

Hypoglycemia & Diabetes

Hypoglycemia
Abnormally low blood glucose
 Ketosis


Diabetes
Type 2 diabetes
 Type 1 diabetes

Carbohydrates-Friend or Foe?

A closer look at the glycemic effect of
foods
Glycemic index
 Satiety
 “Good carbohydrates”

Sugar & Health
Naturally occurring vs. added sugars
 Keeping sweetness in the diet
 Keeping a healthy smile

Dental caries
 Dental plaque
 Periodontal disease
 Nursing bottle syndrome

Sweet Talk--Alternatives to
Sugar
Artificial sweeteners
 Saccharin has never been proven to
cause cancer
 Aspartame causes health problems in
people with phenylketonuria (PKU)

Sweet Talk--Alternatives to
Sugar

Splenda is a derivative of sugar


3 hydroxyl groups on the sugar molecule
replaced with chlorine atoms
Replacing sugar-sweetened foods with
artificially-sweetened ones can reduce
calorie intake
Sweet Talk--Alternatives to
Sugar
Any food containing carbohydrate can
promote tooth decay, even if artificially
sweetened
 Diabetics can eat sugar; the total
carbohydrate intake is more important
than the source
 Alternative sweeteners can have side
effects

Sweet Talk--Alternatives to
Sugar

Sugar alcohols



Neotame is a derivative of aspartic acid &
phenylalanine


Group of alternative sweeteners
Caloric, but don’t promote tooth decay
Safe for people with PKU
Stevia is a plant sold as a dietary supplement
in the U.S.

Long used as a sweetener in South America & Asia