Carbohydrates

Carbohydrates

What is the first thing that comes to mind?

Carbohydrates: Supply energy, vitamins, minerals, fiber and

phytochemicals

However, they are not all created equal.

Chemical Structure

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Carbohydrate Types

Simple (sugars)

Complex (starches and fiber)

Simple Sugars

Monosaccharides Glucose

AKA: Dextrose The most abundant Supplies energy to cells

Fructose AKA: levulose or fruit sugar

Galactose Found in lactose

Simple Sugars

Disaccharides Sucrose

AKA: Table sugar May be highly refined Made up of one glucose and one fructose

Lactose Milk sugar Made up of one glucose and one galactose

Maltose Made up of two glucose molecules

Simple Sugars

Found in honey, jam, jelly, syrup, table sugar and some fruits

Measured in the blood

Complex carbohydrates

Known as starches, fiberMade up of 100’s to 1000’s of simple sugars

Found in grains, pastas, breads, cereals, legumes and vegetables

Carbohydrate Digestion and Absorption

• Travels with carbohydrate

Recommended Amounts

Carbohydrates should be the bulk of daily diet. 45-65% of diet For 2,000 calorie/day diet = 300 grams (or 60%)

BUT, choose them wisely

Example: wheat bread vs whole wheat bread

Food & Carbohydrates

The Good, The Bad & The Ugly

What foods contain carbohydrates?Which are better than others?

What changes might you make in your own diet?

Fiber

Health Benefits

Promotes healthy digestive system

May lower blood sugar levels

Lowers cholesterol

Cancer prevention?

What is Fiber?

A complex carbohydrate that the body can neither digest nor absorb. Not considered a nutrient Still has an important role in nutrition

Two types of fiber Soluble Insoluble

Insoluble Fiber

“Roughage”Promotes regularityAdds bulk

Decreases the time that food spends in the intestines

Examples: wheat bran, whole-grains, vegetables, fruits

Soluble Fiber

Dissolves in water or other liquids.

As it passes through the intestines, it forms a gel Promotes waste removal.

Fiber & Your Intestines

Fiber is your friend!Relieves and prevents constipation

Wheat bran and oat bran are the most effective

Start slowly though!

Fiber & cholesterol

Fiber binds with cholesterol to help remove it from your system. Less absorption = decrease in cholesterol level

This in turn, reduces risk of heart disease. Those who had a high intake of fiber had 40% lower

risk of coronary heart disease (Harvard Study)

Cereal with high fiber (grains) seemed the most beneficial.

FDA approved claim: “May reduce the risk of heart disease.”

Fiber & Diabetes (Type II)

Fiber helps regulate blood sugar levels Slows emptying of the stomach which results in

slower release of sugar to the blood.

Glycemic Index: Measures how quickly food is turned into glucose.

Low glycemic foods cause the least “spike” in blood sugar.

However, there are flaws in the glycemic index.

Fiber & Weight Loss

Fiber may help promote weight loss: Less likely to overeat Makes a meal larger

Consume fewer calories for the same volume of food People tend to eat slower Stay full longer

Recommendations

25 grams a day are recommended Americans do not eat enough fiber.

How do you add fiber to your diet:

Food / Fiber Grams Food / Fiber Grams

Split Peas / 16.3 g/cup Green beans / 4.0 g / cup

Raspberries / 8 g / cup Brown rice / 3.5 g / cupWhole-wheat spaghetti / 6.3 g / cup

Apple / 3.3 g / med. w/ skin

Oat bran muffin / 5.2 g / medium muffin

Popcorn / 2.4 g / 2 cups

Broccoli / 5.1 g / cup Whole-wheat bread / 1.9 g / slice

Oatmeal / 4.0 g / cup Whole-wheat fig newtons / 2 g / 2 cookies!

Adding fiber to your diet

Start slow!Drink water – helps with digestion.

Recommended: water, no or low-calorie beverages (unsweetened tea, diet soda)

Eat whole fruits instead of juices Replace refined grains with whole-grains Replace meats with legumes Experiment!

Fiber & Food labels

High fiber: Must have 5 or more grams per serving.

Good source of fiber: 2.5 – 4.9 grams / serving

More or added fiber: At least 2.5 grams / serving

“Whole-wheat” Does not always mean whole grain

Fiber Supplements

Whole foods are generally always better

Check with your doctor before using

Examples: Metamucil, Citrucel, FiberCon

Fiber supplements: May decrease effectiveness of some medications