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FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
Carbohydrates
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
What carbohydrates are:
Focus on Sugars and Whole Grains
How much energy they provide
What are the health implications
Where they are found
Recommended proportion in the diet
What will you learn
?
FOUNDATION Module Carbohydrates
The Obesity Epidemic
• 34% of adults in America are
overweight
• 34% of adults in America are obese
– 6% of adults are extremely obese
• Body weight is the result of:
– Genes, metabolism, behavior, environment, culture & socioeconomic status
• Consequences: – Coronary Heart Disease - Type II Diabetes
– Cancers - Hypertension
– Dyslipidemia - Stroke
– Sleep Apnea - Osteoarthritis
– Liver & Gallbladder - Gynecological problems
Diseases
1990
2009
68%
Obesity in America
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
2010 Dietary Landscape
Over-consumed
• Calories – solid fats & sugars*
• Refined grains
• Sodium
Under-consumed
• Fruits
• Vegetables
• Whole grains
• Dairy
• Healthy oils
*…remember that beverages count!
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
How much energy in carbohydrates?
Caloric value…
1g of pure
protein
4 kcal
1g of pure
carbohydrate
4 kcal
1g of pure
fat
9 kcal
What are Carbohydrates?
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
How much carbohydrates should we eat?
10-35% Protein*
45-65% Carbohydrates*
20-35% Fat*
*USDA recommendations for adults (19 years and older)
Institute of Medicine: <50 g of ‘added sugars’/day
12 oz can cola: 33 g sugars (66% recommendation)
1.7 oz. candy bar: 23 g sugars (46% recommendation)
½ cup vanilla ice cream: 14 g sugars (28% recommendation)
2 oz. brownie: 21 g sugars (42% recommendation)
25-38 g of fiber/day*
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
How do we achieve carbohydrate needs every day?
•6-8 oz. grains
•1.5-2 cups of fruit
•2-3 cups of vegetables
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
Classification of carbohydrates
Sugars
DIGESTIBLE
Starch
SOLUBLE/INSOLUBLE
Fibres
Carbohydrates
Simple Complex
What are Carbohydrates?
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
Simple Sugars
Sources of carbohydrates…
Fructose Maltose Lactose Glucose Sucrose Glucose/ Fructose
Complex Carbohydrates
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
Sugars - the simplest carbohydrates...
Examples:
Glucose
Fructose (Fruit sugar)
Lactose (Milk sugar)
Sucrose (Table sugar)
The shared suffix ”-ose” means a simple ‟carbohydrate‟
unit - or ‟sugar‟.
FOUNDATION Module Carbohydrates
Risks of over-consuming sugars:
• Dental Cavities
• Type II Diabetes/Insulin insensitivity
• Weight Gain – Excess calories
– Promoting fat storage
• Less nutrient dense diet
Sugar & Health
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
• 23.6 million children and adults have Type II Diabetes (T2D)
– 7.8% of the total population
– ¼ of them don‟t even know it
– 1.6 million new people were diagnosed this year… and next year
• 57 million people are “pre-diabetic”
• 7th leading cause of death (#1 is heart disease)
• More youth are developing T2D (~1/500)
• The offspring of women with T2D are more likely to develop it
Risk of developing T2D can be reduced by 58%, simply through lifestyle intervention.
Diabetes in America
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
Eat more of these...
Naturally Occurring vs. Added sugars…
Managing Sugar Intake
And less of these...
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
Functions of simple sugars...
In food: • Bulking, mouth feel
• Flavor, texture, viscosity, color and caramelization
• Adds sweetness to foods
• Preservation
In the body:
• Readily accessible source of energy
• Provides fuel for brain, muscle and red blood cells (glucose)
FOUNDATION Module Carbohydrates
Sources of Sugar • High fructose corn syrup
• White sugar
• Brown sugar
• Corn syrup
• Corn syrup solids
• Raw sugar
• Malt syrup
• Maple syrup
• Pancake syrup
• Fructose sweetener
• Liquid fructose
• Honey
• Molasses
• Anhydrous dextrose
• Crystal dextrose
FOUNDATION Module Carbohydrates
IS HONEY BETTER THAN TABLE SUGAR?
No! • Honey…is full of simple
sugars – fructose/glucose
• BUT people see it as being more healthy than table sugar as it contains antioxidants and phytonutrients that are not present in sugar
• The high fructose content of honey makes it sweeter than table sugar (glucose), therefore less may be needed
FOUNDATION Module Carbohydrates
High Fructose Corn Syrup: good or bad?
sugar = sugar = sugar = sugar = sugar
As a society, we’re just eating too much sugar in general.*
For the most part…
*Nestlé does not have a position on High Fructose Corn Syrup
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
WHOLE GRAINS
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
Endosperm Provides energy.
• Carbohydrates
• Protein
• B vitamins
Bran ‟Outer shell‟ protects seed.
• Fibre
• B vitamins
• Trace minerals
Carbohydrate sources: Whole grains
Germ Contains the „seed‟ itself, as
well as nourishment for it.
• Protein
• Lipids
• Minerals
• Polyphenols
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
Benefits of soluble fibre...
• Blood sugar control.
Important in slowing down the development of diabetes
• Control of cholesterol.
• Reduces risk of cardiovascular disease.
• Recommended in weight reducing diets – increases feeling of fullness.
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
Benefits beyond fibre...
Vitamins
Antioxidants
Carbohydrates
Phytochemicals
Minerals
Fibre
The whole is
greater than the
sum of the parts
FOUNDATION Module Carbohydrates
Whole Grain Recommendations
• 6-8 ounces of grains per day
• Make at least half of your grains WHOLE
How much is an ounce?
½ cup of cooked pasta
½ cup of cooked cereal
1 cup ready to eat cereal
1 slice of bread
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
a
People who eat Whole Grainsreduce serious health risks
risk ofheart diseasedrops 25-36%
risk ofdigestive cancers
drops 21-43%
risk ofstroke
drops 37%
risk ofType 2 Diabetes
drops 21-27%
Sou
rce:
Whole
Gra
ins
Counci
l, P
rese
rvat
ion T
rust
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
1) Excess „added sugars‟ in the diet can increase risk for weight gain and Type II Diabetes
2) Consuming at least half of your grains as whole grains (at least 3 oz.) is linked to a variety of health benefits (including weight maintenance).
Key Learnings
FOUNDATION Module Carbohydrates
Confidential. For internal training purposes only.
Thank you
© NESTLÉ PROFESSIONAL, October 2010 Photographs copyright © 2010: istockphoto.com, NESTLÉ PROFESSIONAL
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