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

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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

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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

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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

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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

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Classification of carbohydrates

Sugars

DIGESTIBLE

Starch

SOLUBLE/INSOLUBLE

Fibres

Carbohydrates

Simple Complex

What are Carbohydrates?

FOUNDATION Module Carbohydrates

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Simple Sugars

Sources of carbohydrates…

Fructose Maltose Lactose Glucose Sucrose Glucose/ Fructose

Complex Carbohydrates

FOUNDATION Module Carbohydrates

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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

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• 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

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Eat more of these...

Naturally Occurring vs. Added sugars…

Managing Sugar Intake

And less of these...

FOUNDATION Module Carbohydrates

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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

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WHOLE GRAINS

FOUNDATION Module Carbohydrates

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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

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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

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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

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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

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Thank you

© NESTLÉ PROFESSIONAL, October 2010 Photographs copyright © 2010: istockphoto.com, NESTLÉ PROFESSIONAL