Carbohydrates

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Carbohydrates Janet Tietyen, Ph.D., R.D., L.D.
AuthorRevision by Jackie Walters, MBA, R.D.,
L.D.Jackie Walters, Presenter
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Lets talk carbohydrates!

• Three forms of carbohydrates
• Carbohydrates and health
• Carbohydrates and dental health

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3 Forms of carbohydrates

• Sugars
• Starches
• Fiber provides bulk in diet and helps
  intestines work
• Binds cholesterol
• Helps control blood glucose

Major sources of energy
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Sugars

• Several forms of sugar, but glucose is the sugar
  in the blood and used for energy by cells
• Sucrose and lactose are examples of sugars in
  food
• Glucose is essential!

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Sources of sugar

• Found in foods
• Fruits
• Vegetables
• Many grains (wheat and rye)
• Milk (lactose)
• Some people cannot digest lactose

• Added to foods
• Cane
• Beet sugar, syrup, honey, molasses, and corn
  syrup

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How much sugar are we eating?

• 24 of average caloric intake comes from sugar
• 6 natural forms (fruits, vegetables, and dairy)
• 18 added sugar (beverages, baked items, candy)
• One cup of sugar 770 calories

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Starches

• Sources
• Many plants, especially grain foods
• Wheat, corn, rice, oats, rye and barley
• Grains are made into cereals, flour, pasta, and
  many bread products
• Starchy vegetables
• Potatoes, sweet potatoes, corn, beans, and peas

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Fiber

• A carbohydrate, but cannot be digested
• Structural part of plants (stems of celery,
  leaves of lettuce, and bran of wheat kernel)

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Fiber

• Insoluble Fiber passes through the intestines
  intact.
• Soluble Fiber becomes viscous in water. This
  fiber binds cholesterol in the intestines and
  helps to regulate blood glucose.

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Role of fiber in the diet

• Bulk to diet (gives feeling of fullness)
• Needed for normal functioning and health of
  digestive tract
• Helps to decrease cholesterol
• Helps to regulate blood glucose
• Protects against bowel disorders?
• Other functions?

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Nutrition of carbohydrate foods

• 1 gram carbohydrate 4 calories
• Fiber has 0 calories
• Sugar is an empty-calorie food
• Breads, cereals, fruits, and vegetables are
  better carbohydrate choices, because they also
  contribute vitamins and minerals

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How much carbohydrate should I eat?

• 50-60 of daily calories should be from
  carbohydrates
• On a 2,000 calorie diet
• 6 ounces from the bread group
• 2 ½ cups from the vegetable group
• 2 cups from the fruit group
• 3 cups from the milk group
• Sparingly from concentrated sweets

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Carbohydrates health

• Some people must monitor their carbohydrate
  intake
• Diabetes
• Hypoglycemia
• Lactose intolerance

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Carbohydrates dental health

• Table sugar (sucrose) is associated with the
  development of tooth decay
• Corn syrup, molasses, maple syrup, and white and
  brown sugar, sweet drinks, and gum
• Sucrose is especially damaging if eaten between
  meals and if sticky

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Process of tooth decay

• Bacteria in mouth interact with sucrose in foods
  to produce acids
• Acids will eat away at teeth and cause decay

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To avoid tooth decay

• Do not eat large amounts of sucrose between
  meals, especially sticky candy
• Brush and floss teeth often
• Chew sugar-free gum

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Take home message

• Eat more starchy and fiber-rich foods
• Make half your grains whole
• 50-60 of calories should come from carbohydrates
  
• Avoid foods with large amounts of sucrose to
  prevent tooth decay

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