Carbohydrates

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Carbohydrates
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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.

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Chemical Structure

• http//science9.files.wordpress.com/2007/04/diabet
  es-glucose.gif

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Carbohydrate Types

• Simple (sugars)
• Complex (starches and fiber)

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Simple Sugars

• Monosaccharides
• Glucose
• AKA Dextrose
• The most abundant
• Supplies energy to cells
• Fructose
• AKA levulose or fruit sugar
• Galactose
• Found in lactose

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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

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Simple Sugars

• Found in honey, jam, jelly, syrup, table sugar
  and some fruits
• Measured in the blood

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Complex carbohydrates

• Known as starches, fiber
• Made up of 100s to 1000s of simple sugars
• Found in grains, pastas, breads, cereals, legumes
  and vegetables

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Carbohydrate Digestion and Absorption

• Travels with carbohydrate

Insel Roth, 2010
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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

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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?

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Fiber
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Health Benefits

• Promotes healthy digestive system
• May lower blood sugar levels
• Lowers cholesterol
• Cancer prevention?

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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

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Insoluble Fiber

• Roughage
• Promotes regularity
• Adds bulk
• Decreases the time that food spends in the
  intestines
• Examples wheat bran, whole-grains, vegetables,
  fruits

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Soluble Fiber

• Dissolves in water or other liquids.
• As it passes through the intestines, it forms a
  gel
• Promotes waste removal.

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Fiber Your Intestines

• Fiber is your friend!
• Relieves and prevents constipation
• Wheat bran and oat bran are the most effective
• Start slowly though!

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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.

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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.

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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

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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 / cup
Whole-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!
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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!

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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

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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