Carbohydrate Overview
What is a carbohydrate?
Monosaccharides and Disaccharides
Polysaccharides
How does eating a carb become a part of you?
Why do you need carbohydrates?
How much do you need?
Gluten Free & Metabolic Syndrome
What is a Carbohydrate?
Mainly from plants
Grains (bread, pasta, rice, oats, etc.),
beans, lentils, fruits & veggies
Formed during photosynthesis
2 Types of Carbohydrates
1. Simple Carbohydrates
Monosaccharide (1 molecule of sugar)
Disaccharide (2 molecules of sugar)
2. Complex Carbohydrates
Polysaccharide (100’s of sugar molecules)
Fiber
Glycogen
Simple Carbs (“Sugars”)
Digestion and absorption are quick
Monosaccharides
The basic building block of ALL carbohydrates
Glucose, Fructose, Galactose
Simple Carbohydrates
Digestion and absorption are quick
Monosaccharides
The basic building block of ALL carbohydrates
Glucose, Fructose, Galactose
Disaccharides: 2 Monosaccharides linked together
Maltose = Glucose + Glucose
Sucrose = Glucose + Fructose
Sugar, honey, maple syrup, high fructose corn syrup
High Fructose Corn Syrup (HFCS)
Developed more than 40 years ago
Made from glucose & fructose in corn
• HFCS = 55% fructose and 45% glucose
• Table sugar = 50% fructose & 50% glucose
HFCS is inexpensive so widely found in food
•
•
Abundant in soda, cookies, candy, bread, granola bars,
sports drinks, ketchup and much more
On average, Americans consume 61 lbs. HFCS per year
Food companies replacing HFCS with sugar
Simply Heinz, Gatorade, Wheat Thins, Pepsi Throwback
Simply Heinz
“Americas Favorite
Ketchup made simply
from the basics:
tomatoes, vinegar, sugar
and salt and special blend
of spices”
Consumers can influence
food companies!
Pepsi Throwback
“made with real sugar”
Consumers can influence
food companies!
What do they have in common?
Simple Carbohydrates
Digestion and absorption are quick
Monosaccharides
The basic building block of ALL carbohydrates
Glucose, Fructose, Galactose
Disaccharides: 2 Monosaccharides linked together
Maltose = Glucose + Glucose
Sucrose = Glucose + Fructose
Sugar, honey, maple syrup, high fructose corn syrup
Lactose = Glucose + Galactose
Milk sugar
Lactose Intolerance
75% of world population is lactose intolerant.
Prevalent among African Americans, Asians &
Native Americans.
Incomplete digestion of lactose because your
body produces low levels of the enzyme lactase
Symptoms: Excess gas, stomach ache, diarrhea
Most people can digest some amount of lactose
Intolerant to lactose (sugar in milk). Not an
allergic reaction to the protein in milk.
Foods with lactose
Milk, milkshakes, frozen yogurt, cottage cheese,
processed cheese, sour cream, cream cheese…
Food products that may contain lactose include:
Bread and mixes for pancakes, cakes, cookies & biscuits
Instant mashed potatoes & creamy salad dressing
Read labels for the following: milk, lactose, whey,
curds, milk by-products, dry milk solids & powder.
NO lactose in aged cheese & “live bacteria”
yogurt
Complex Carbohydrates
Polysaccharides: many sugars
1. Starch (glucose+glucose+glucose…)
 Grains (wheat, rice, oats, rye), cereal,
crackers, beans, lentils, potatoes…
2. Fiber (not digestible)
Complex Carbohydrates
3. Glycogen
Storage form of glucose in body: NOT in food
Stored in liver & muscles
Glycogen in liver: supplies glucose to blood
Glycogen in muscle: supplies glucose to muscle
Every 1 gram glycogen stored; 3 grams H2O stored
Released as glucose when energy is needed
How Eating Carbohydrates
Become a Part of YOU!
Most digestion is in small intestine where
enzymes break carbohydrate chains into
monosaccharides.
Monosaccharides are carried through
blood to liver. The liver changes all
monosaccharides to glucose
This glucose supplies your body with
energy.
Why do you need carbohydrates?
Energy
Primary energy source for the body
Fiber
Not digested and not absorbed by the body.
Beneficial for your health
Energy
Glucose is your primary energy source
“Blood sugar” is glucose
Brain and blood cells only use glucose
Your body obtains glucose from:
Carbohydrates consumed. All carbs become glucose.
Glycogen stored in the body (liver and muscle)
Last option-you can make glucose from body protein
All carbohydrates provide 4 calories/gram
Fiber
Not digested and not absorbed by the body.
MANY health benefits
Helps keep blood glucose stable
Fills you up on fewer calories
Slightly increases metabolism
Lowers blood cholesterol (beans and lentils best)
Decreases risk of colon cancer (whole grains best)
Fiber-Up
How much fiber?
Men: 38 grams/day
Women: 26 grams/day
How do you get fiber?
Only in plant foods
Beans, lentils, whole grains, fruits, vegetables,
nuts
No fiber in meat, diary or oils
Pair & Share – Agree on T/F
1. Food companies are beginning to
replace high fructose corn with sugar.
2. Lactose intolerance is an allergic
reaction to milk.
3. Carbohydrates are the main energy
source for your brain.
4. Lettuce, onion & celery are high in fiber.
Regulating Blood Glucose
Insulin
A hormone released when blood glucose is high
(ex: ate pancakes with syrup for breakfast)
1.Insulin is the “key” to let glucose into cells
2.Promotes the liver & muscle to store glycogen
3.Promotes glucose to be stored as fat
Regulating Blood Glucose
Glucagon
A hormone released when blood glucose is low
(ex: did not eat breakfast)
1. Promotes the breakdown of glycogen to glucose
2. Promotes the breakdown of protein to glucose
Challenge Statement
Your body converts carbohydrates into
sugar, which then turns into fat
Is Wheat Bad for You?
Celiac Disease: An autoimmune disorder
where gluten, a protein found in wheat,
barley and rye damages the lining of the
small intestine.
Celiac: Must consume a gluten-free diet:
corn, rice, buckwheat, amaranth & quinoa
Wheat is fine, as long as you do not have
celiac disease.
How much do you need?
Recommendations:
45%-65% of your calories from carbohydrates
2,000 calorie diet = 225-325 grams of carbs
You need at least 130 grams: based on
glucose needs for your brain
Low carb diet (Atkins) recommends 30
grams of carbohydrates per day.
Hamburger bun has approximately 22 grams
Low Carb Diets
Have you ever tried a low carb diet?
Do you know someone who did?
What were the results?
“I’m puzzled by how stubbornly nutrition
authorities continue to dismiss the Atkins
diet because it’s counter intuitive and high
in animal fat. Rather than dismiss it, we
should be trying hard to learn from it.”
Dr. Michael Dansinger
Tufts-New England Medical Center
Experimental Studies
1.
Brehm
• 42 overweight women
• Low carb 20-40g/day vs low fat/high carb “eat
450 fewer calories”
2.
Foster
• 60 overweight men & women
• Low carb 20-40 g/day vs “low fat/high carb”
• 1-year study
Experimental Studies
3.
Samaha
• 130 very overweight (288 lbs) and 85% men
• Low carb <30 g/day vs low fat/high carb
4.
Yancy
• 120 overweight men & women with high risk for heart
disease
• Both groups given a daily vitamin/mineral supplement
• Low carb < 20 g/day vs “low fat/high carb & low cal”
5.
Stern
• 1 year follow-up from Samaha study (#3)
% Change -Weight Loss, 6 months
0
-2
-4
-6
Low Carb
High Carb
-8
-10
-12
-14
Study #1*
Study #2*
Study #3*
Study #4*
% Change –Triglycerides
6 months
5
0
-5
-10
-15
-20
Low Carb
High Carb
-25
-30
-35
-40
-45
-50
Study #1*
Study #2
Study #3*
Study #4*
% Change – HDL (good
cholesterol) 6 Months
30
20
10
Low Carb
High Carb
0
-10
-20
-30
Study #1
Study #2*
Study #3
Study #4*
% Change – Weight Loss
1 yr - Not statistically significant
0
-1
-2
-3
Low Carb
High Carb
-4
-5
-6
-7
-8
Study #2
Study #5
% Change – Triglycerides
1 Year – statistically significant
5
0
-5
-10
Low Carb
High Carb
-15
-20
-25
-30
Study #2*
Study #5*
% Change – HDL (good chol)
1 year – statistically significant
20
15
10
5
Low Carb
High Carb
0
-5
-10
-15
Study #2*
Study #5*
Results
Low Carb vs. High Carb Diet
Low carbohydrate diet has greater weight loss
during 6 month period
Low carbohydrate diet decreased triglycerides
(blood fat) in 1 year period
Low carbohydrate diet produced more favorable
results for HDL (good cholesterol) in 1 year
period
Why is a low carbohyrdate diet so
successful for some people?
Should you be eating low carb?
Who benefits from a low
carbohydrate diet?
People w/ Insulin Resistance (Metabolic Syndrome)
The cells don’t respond to the insulin – the “cell doors”
remain closed even though insulin is trying to unlock it.
An over production of insulin is needed to get the
glucose into the cells.
The extra insulin in the blood causes the liver to produce
more triglycerides. High triglycerides increase your risk
for heart disease.
Metabolic Syndrome
It is the cells“insulin resistance” that
leads to the metabolic changes called
Metabolic Syndrome
More than 25% of the population has
Metabolic Syndrome
Metabolic Syndrome Indicators
If you have at least 3 of these 5 risk factors, you
may have Metabolic Syndrome
1.
2.
3.
4.
5.
Fasting triglycerides >150
HDL (“good”) cholesterol: women <50; men <40
High blood pressure (>130/85)
Abdominal weight: waist -women >35”; men > 40”
Family history of heart disease, high blood pressure
or diabetes
Managing Metabolic Syndrome
Exercise
Brisk 30 minute walk every day
Weight loss
Helps decrease insulin resistance
Food Choices
No more than 40% of calories from high fiber carbs
(whole grains, beans, fruits, veggies & nuts)
30-40% of calories from healthy fats (nuts, avocado)
20-30% of calories from protein (fish, chicken, cheese)
DO NOT go on Atkins diet if planning pregnancy.
Ketosis causes irreversible brain damage to fetus.
Challenge Questions
1. Fructose and glucose form
a. Maltose
b. Lactose
c. Sucrose
2. The hormone that is secreted when blood
glucose is LOW:
a.
b.
c.
d.
Insulin
Glucagon
Amino Acids
Glycogen
Challenge Questions
3. Metabolic Syndrome occurs when:
a. The body doesn't make enough insulin
b. Excess protein is used to make glucose
c. Cells become resistant to insulin so the body
produces large amounts of insulin to get glucose
into cells.
4. A high carbohydrate, low fat diet puts a person
with Metabolic Syndrome at risk for heart
disease.
a. True
b. False
Limit Processed Carbs,
Don’t Eliminate Carbs
Carbohydrates main role is glucose - the
preferred fuel for the brain
Recommended - largest % of your calories come
from carbohydrates
45-65% of total calories
What are the BEST carbohydrates?
The ones with FIBER, VITAMINS, MINERALS, PHYTOCHEMICALS
Beans, lentils and split peas
Whole grains (whole wheat bread & pasta, oats, brown rice)
Fruits and vegetables