Carbohydrate Overview

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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

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What is a Carbohydrate?

• Mainly from plants
• Grains (bread, pasta, rice, oats, etc.), beans,
  lentils, fruits veggies
• Formed during photosynthesis

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2 Types of Carbohydrates

• Simple Carbohydrates
• Monosaccharide (1 molecule of sugar)
• Disaccharide (2 molecules of sugar)
• Complex Carbohydrates
• Polysaccharide (100s of sugar molecules)
• Fiber
• Glycogen

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Simple Carbs (Sugars)

• Digestion and absorption are quick
• Monosaccharides
• The basic building block of ALL carbohydrates
• Glucose, Fructose, Galactose

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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

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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

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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!

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Pepsi Throwback

• made with real sugar
• Consumers can influence food companies!

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What do they have in common?
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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

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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.

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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

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Complex Carbohydrates

• Polysaccharides many sugars
• Starch (glucoseglucoseglucose)
• Grains (wheat, rice, oats, rye), cereal,
  crackers, beans, lentils, potatoes
• Fiber (not digestible)

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Complex Carbohydrates

• 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

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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.

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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

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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

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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)

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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

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Pair Share Agree on T/F

• Food companies are beginning to replace high
  fructose corn with sugar.
• Lactose intolerance is an allergic reaction to
  milk.
• Carbohydrates are the main energy source for your
  brain.
• Lettuce, onion celery are high in fiber.

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Regulating Blood Glucose

• Insulin
• A hormone released when blood glucose is high
  (ex ate pancakes with syrup for breakfast)
• Insulin is the key to let glucose into cells
• Promotes the liver muscle to store glycogen
• Promotes glucose to be stored as fat

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Regulating Blood Glucose

• Glucagon
• A hormone released when blood glucose is low (ex
  did not eat breakfast)
• Promotes the breakdown of glycogen to glucose
• Promotes the breakdown of protein to glucose

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Challenge Statement

• Your body converts carbohydrates into sugar,
  which then turns into fat

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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.

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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

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Low Carb Diets

• Have you ever tried a low carb diet?
• Do you know someone who did?
• What were the results?

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• Im puzzled by how stubbornly nutrition
  authorities continue to dismiss the Atkins diet
  because its 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

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Experimental Studies

• Brehm
• 42 overweight women
• Low carb 20-40g/day vs low fat/high carb eat 450
  fewer calories
• Foster
• 60 overweight men women
• Low carb 20-40 g/day vs low fat/high carb
• 1-year study

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Experimental Studies

• 3. Samaha
• 130 very overweight (288 lbs) and 85 men
• Low carb lt30 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 lt 20 g/day vs low fat/high carb low
  cal
• 5. Stern
• 1 year follow-up from Samaha study (3)

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Change -Weight Loss, 6 months
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Change Triglycerides6 months
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Change HDL (good cholesterol) 6 Months
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Change Weight Loss1 yr - Not statistically
significant
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Change Triglycerides1 Year statistically
significant
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Change HDL (good chol) 1 year
statistically significant
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ResultsLow 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

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• Why is a low carbohyrdate diet so successful for
  some people?
• Should you be eating low carb?

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Who benefits from a low carbohydrate diet?

• People w/ Insulin Resistance (Metabolic Syndrome)
• The cells dont 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.

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Metabolic Syndrome

• It is the cellsinsulin resistance that leads to
  the metabolic changes called Metabolic Syndrome
• More than 25 of the population has Metabolic
  Syndrome

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Metabolic Syndrome Indicators

• If you have at least 3 of these 5 risk factors,
  you may have Metabolic Syndrome
• Fasting triglycerides gt150
• HDL (good) cholesterol women lt50 men lt40
• High blood pressure (gt130/85)
• Abdominal weight waist -women gt35 men gt 40
• Family history of heart disease, high blood
  pressure or diabetes

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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.

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Challenge Questions

• Fructose and glucose form
• Maltose
• Lactose
• Sucrose
• The hormone that is secreted when blood glucose
  is LOW
• Insulin
• Glucagon
• Amino Acids
• Glycogen

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Challenge Questions

• Metabolic Syndrome occurs when
• The body doesn't make enough insulin
• Excess protein is used to make glucose
• Cells become resistant to insulin so the body
  produces large amounts of insulin to get glucose
  into cells.
• A high carbohydrate, low fat diet puts a person
  with Metabolic Syndrome at risk for heart
  disease.
• True
• False

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Limit Processed Carbs, Dont 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