Carbohydrate Review
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Transcript of Carbohydrate Review
Carbohydrate Review
• Largest volume of our daily diet 45% - 65% of your calories)
• Example 60% Carb Intake– 2000 calorie a day diet– 2000 X 0.60 = 1200 calories from
Carbohydrates per day
How to calculate grams of Carbs you need daily
• Carbohydrates provide the following amount of energy– 4 cal/g
• Determine how many g of carbohydrates you need first– 1200 cal divided by 4 cal = 300g
Calculating Carb calories in your foods
• Example– 20g Total Carbohydrate– 20g multiplied by 4 cal = 80 calories
from Carbohydrates
Carbohydrate Breakdown
• Simple Carbohydrates• Complex Carbohydrates– High Dietary Fiber• 25 grams per day for women• 38 grams per day for men
Carbohydrate Tips
• Short ingredient list• At least 3 g fiber• The word “whole” • Unbolted• Carbohydrate-to-sugar ratio
should be no less than four to one • No more than 1 g saturated fat
Fat Review
• About 25%-35% of your total daily calorie intake
• Example (25% fat intake)– 2000 calorie a day diet– 2000 X 0.25 = 500 calories from
fat/day
Calculate grams of fats needed per day
• Fats provide the following amount of energy– 9 cal/g
• Determine how many g of fats you need first– 500 cal divided by 9 cal = 56g
Calculate Fat Calories in your food
• Example– 4.5g Total Fat– 4.5g multiplied by 9 cal = 41
calories from Fat
Protein
• About 15%-35% of your total daily calorie intake
• Example (15% protein intake)– 2000 calorie a day diet– 2000 X 0.15 = 300 calories from
protein/day
How to calculate grams of Protein you need daily
• Protein provide the following amount of energy– 4 cal/g
• Determine how many g of Protein you need first– 300 cal divided by 4 cal = 75g
Calculating Protein calories in your food
• Example– 3g Total Protein– 3g multiplied by 4 cal = 12 calories
from Protein
What is Protein
• Proteins are part of every cell, tissue, and organ in our bodies– Proteins are constantly being
broken down and replaced– Eat protein – break down into
Amino Acids – Rebuild protein in our bodies
Why we need Protein
• Provides support to all of your body tissues
• Collagen – most abundant protein in your body is a component of– Bones, Tendons, Ligaments
Why we need Protein
• Actin and Myosin the two proteins that are found in muscles allowing them to contract
• Balance- Fluid and Acid-Base• Transportation- moving nutrients,
waste, electrolytes
Why we need Protein
• Immune Response- Antibodies• Energy- from the calories found
in proteins
Amino Acids
• Amino Acids - Building blocks of protein
• 20 Different Amino Acids – make up all types of protein
• Some Amino Acids are essential and cannot be made by our bodies
Not all Protein is Alike
• Complete- Contain all amino acids needed
• Incomplete- lack one or more “essential” amino acids
• Complementary- two or more incomplete proteins sources that together provide all needed essential amino acids
Complete Proteins
• Meat Fish• Poultry Milk• Dairy
Incomplete Proteins
• Grains• Cereals• Nuts• Seeds• Beans• Peas• Lentils• Nuts
Complementary Proteins
• Pair grains, cereals, nuts, seeds with beans peas, lentils, nuts
• Example:– Whole Wheat bread with peanut
butter– Rice and beans– Split peas soup and corn bread
The Protein Package
• Pay attention to what comes along with the protein in your food
Example• 6-ounce porterhouse steak
– 38 g protein– 44 g of fat
• 16 g from saturated fat
• 6-ounce salmon– 34 g protein– 18 gram fat (only 4 saturated)
• 1 C Lentils– 18 g protein– < 1 g fat
Best Animal Protein Choices
• Fish• Poultry• Lean cut and small portions of
beef, pork, lamb only occasionally
Recommendations
• < 18 ounces of Red meat/week• Avoid all processed meats – hot
dogs
Why no Processed Meats?
• Carcinogenic nitrite content– Known to cause cancer– Shown to more than double the
risk of developing diabetes• Increased digestive load placed on the
pancreas
• http://www.youtube.com/watch?v=ZWHpcKXt-qQ&feature=related
Protein and Weight Control
• Research is still inconclusive on the long-term effects of High-Protein low carb diets– We know the unhealthy effects of
the bad fats– We know the benefits of good
carbs, fiber, and vitamins and minerals
Protein Malnutrition
• Kwashiorkor: growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death
Risk of High Protein Diet???
• Diet craze high protein and fat and low in carbohydrates
Low carb/high protein, or high carb, low protein???
• 20 yr study – low carb diet high in veg protein = 30% lower risk of heart disease
• Same study – low carb high in animal fats and proteins = increase risk of heart disease
Protein & Diabetes
• It was thought that dairy protein could lead to Type 1 Diabetes = not true
• Ongoing research on link to Type 2 diabetes
• High in veg protein = small reduction in risk of Type 2
Protein and Cancer
• Red meat and processed meats have been linked to colon cancer
Osteoporosis
• Body uses calcium to buffer protein in the blood
• Eating high protein = high calcium demand
• Prolong high protein diets will weaken bones
• Yet evidence is still inconclusive
Protein & Weight Control
• High protein = slows the movement of food from the stomach to the intestine– Stay fuller longer
Protein & Weight Control
• Protein has a steady effect on blood sugar = preventing quick spikes
• Body uses more energy to digest protein than fat
Some Statistics
• 21% lower risk of Type 2 Diabetes by substituting one serving of nuts per day
• 17% lower risk by switching to low-fat dairy
• 23% lower risk by substituting whole grains for a protein source
Final thought
• It’s the “package” of protein that can be a concern for your health
• Choosing plant-based high-protein foods that are low in saturated fat will help the heart even as it helps the waistline