Carbohydrate Overview

What is a carbohydrate?Monosaccharides and DisaccharidesPolysaccharides

How does eating a carb become a part of you?

Why do you need carbohydrates?

How much do you need?

Gluten Free & Metabolic Syndrome

What is a Carbohydrate?

Mainly from plantsGrains (bread, pasta, rice), beans, lentils fruits, veggies, nuts & seedsFormed during photosynthesis

Photo © PhotoDisc

2 Types of Carbohydrates

Simple Carbohydrates Monosaccharide (1 molecule of sugar) Disaccharide (2 molecules of sugar)

Complex Carbohydrates Polysaccharide (100’s of sugar molecules) Fiber Glycogen

Simple Carbs (“Sugars”)

Digestion and absorption are quick

MonosaccharidesThe basic building block of ALL carbohydratesGlucose, Fructose, Galactose What do Simply Heinz & Gatorade have in common?

Simple CarbohydratesDigestion and absorption are quick

Disaccharides 2 Monosaccharides linked togetherMaltose = Glucose+GlucoseSucrose = Glucose+Fructose (table sugar, honey, syrup)Lactose = Glucose+Galactose (milk sugar)

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 sugarSimply Heinz, Gatorade, Wheat Thins, Pepsi Throwback

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!

Pepsi Throwback

“made with real sugar”

Consumers can influence food companies!

Simple Carbohydrates

Disaccharides 2 Monosaccharides linked togetherMaltose = Glucose+GlucoseSucrose = Glucose+Fructose (table sugar,

honey, syrup)Lactose = Glucose+Galactose (milk sugar)

Lactose Intolerance

75% of the world population. 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.

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 & biscuitsInstant 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 & regular yogurt

Complex Carbohydrates

Polysaccharides: many sugars

Starch (glucose+glucose+glucose…)

Bread, rice, oatmeal, cereal, crackers, beans, lentils, potatoes…

Fiber (not digestible)

Complex Carbohydrates

GlycogenNot in foodStored in limited quantities in liver & muscles

Glycogen in liver: supplies glucose to bloodGlycogen in muscle: supplies glucose to exercising muscle

Broken down to release glucose when fuel is needed

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.

Why do you need carbohydrates?

Provide EnergyPrimary energy source for the body

Provide FiberA part of the carbohydrate the body does not break down Beneficial for your health

Energy

Glucose is your primary energy source

First choice for energy Brain, CNS & red blood cells only use glucose

Fuel for your body all day Rest and light activity: 15% carbs & 85% fat Moderate activity: 50% carbs & fat Intense activity: 70% carbs & 30% fat Sprint: 100% carbs

Fiber

The part of the carbohydrate that is not broken down

Not a nutrient but has 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)

Fiber-Up

How much fiber?Men: 38 grams/day Women: 26 grams/day

How do you get fiber?Only in plant foodsBeans, lentils, whole grains, fruits, vegetables, nutsNo fiber in meat, diary or oils

Rice Choices (½ cup)

Brown

Calories: 108Carbohydrates 22 gramsFiber: 2 gramsPotassium: 42 milligramsMagnesium: 42 milligramsZinc: 0.6 milligramsVitamin E: 0.3 milligrams

White

Calories: 98Carbohydrates 21 gramsFiber: 0.5 gramsPotassium: 44 milligrams

Magnesium: 7 milligramsZinc: 0.3 milligramsVitamin E: 0 milligrams

GLUCOSE:

A part of ALL disaccharides and polysaccharides

The carbohydrate in your blood “blood sugar”

All carbohydrates provides 4 calories per gram

Your body obtains glucose from: Carbohydrates consumed in diet Glycogen stored in the body (liver and muscle) Last option-you can make glucose from body protein

Celiac Disease

An autoimmune disorder where gluten, a protein found in wheat, barley and rye damages the lining of the small intestine.

Must consume a gluten-free diet: corn, rice, buckwheat, amaranth, quinoa & millet

Wheat is not bad if you do not have celiac disease.

Regulating Blood Glucose

InsulinReleased when blood glucose is high (ex: ate pancakes with syrup for breakfast)

1.Insulin is the “key” to let glucose into cells

2.Promotes the liver & muscle to store glycogen3.Promotes glucose to be stored as fat

GlucagonReleased when blood glucose is low (ex: did not eat breakfast)

1.Promotes the breakdown of glycogen to glucose2.Promotes the breakdown of protein to glucose

Challenge Statement

Your body converts carbohydrates into sugar1, which then turns into

fat2

How much do you need?

Recommendations: >130 grams: based on glucose needs of brain

45-65% of the calories you eat come from carbohydrates2,000 calorie diet = 225-325 grams of carbs

Low carb diet (Atkins) recommends 30 grams of carbohydrates per day. Hamburger bun has approximately 22 grams

Experimental Studies

1. Brehm• 42 overweight women• Low carb 20-40g/day vs low fat/high

carb “eat 450 fewer calories”

2. Foster• 60 overweight men & women• Low carb 20-40 g/day vs “low

fat/high carb”• 1-year study

Experimental Studies

3. Samaha • 130 very overweight (288 lbs) and 85% men• Low carb <30 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 < 20 g/day vs “low fat/high carb

& low cal”

5. Stern• 1 year follow-up from Samaha study (#3)

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Study #1* Study #2* Study #3* Study #4*

Low Carb

High Carb

% Change -Weight Loss, 6 months

% Change –Triglycerides6 months

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Study #1* Study #2 Study #3* Study #4*

Low Carb

High Carb

% Change – HDL (good cholesterol) 6 Months

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Study #1 Study #2* Study #3 Study #4*

Low CarbHigh Carb

% Change – Weight Loss1 yr - Not statistically significant

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Study #2 Study #5

Low Carb

High Carb

% Change – Triglycerides1 Year – statistically significant

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Study #2* Study #5*

Low CarbHigh Carb

% Change – HDL (good chol) 1 year – statistically significant

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0

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15

20

Study #2* Study #5*

Low Carb

High Carb

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

Who benefits from a low carbohydrate diet?

People w/ Insulin Resistance (Metabolic Syndrome)

The cells don’t 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.

Metabolic Syndrome

It is the cells“insulin resistance” that leads to the metabolic changes called Metabolic Syndrome

More than 25% of the population has Metabolic Syndrome

Metabolic Syndrome Indicators

If you have at least 3 of these 5 risk factors, you may have Metabolic Syndrome

1. Fasting triglycerides >150 2. HDL (“good”) cholesterol: women <50; men

<403. High blood pressure (>130/85)4. Abdominal weight: waist -women >35”; men >

40”5. Family history of heart disease, high

blood pressure or diabetes

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.

Clicker Question #1

Fructose and glucose forma. Maltoseb. Lactosec. Sucrose

Clicker Question #2

The hormone that is secreted when blood glucose is LOW:

a.Insulinb.Glucagonc.Amino Acidsd.Glycogen

Clicker Question #3

Metabolic Syndrome occurs when:a. The body doesn't make enough insulin b. Excess protein is used to make glucosec. Cells become resistant to insulin so

the body produces large amounts of insulin to get glucose into cells.

Clicker Question #4

3. A high carbohydrate, low fat diet puts a person with Metabolic Syndrome at risk for heart disease. a. Trueb. False

Limit Processed Carbs, Don’t 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! Beans, lentils and split peas Whole grains (whole wheat, oats, brown rice) Fruits and vegetables