fueling your body unit 5

Fueling your bodyFueling your body

What you need to know

Awesome.2Cents!

This lesson will cover What are

carbohydrates? Functions of

carbohydrates. Digestion and

metabolism Types of

carbohydrates. Dietary fiber.

Chronic diseases and carbohydrate intake.

How much should you have?

Pennington Biomedical Research Center 2

pasta, pizza, cereal, rice, or potatoes!

The South Beach Diet

ATKINS DIET

No Starches!


What are carbohydrates? Carbohydrates are simple or complex structures

made up of carbon, hydrogen, and oxygen. Simple carbohydrates are small molecules,

mainly 5 or 6 carbon molecules. Complex structures may be hundreds or

thousands of glucose molecules, together with components such as lipids, nitrogen, or protein.

Heparin and mucopolysaccharides are examples of complex carbohydrates.


What are carbohydrates? Glucose is the simplest carbohydrate unit. It is a monosaccharide.

Glucose molecule

Ring structure Open structurePennington Biomedical Research Center 5

What are carbohydrates? Table sugar, or sucrose, is an example of a

disaccaride. It is made up of two simple sugar units

Sugarcane(USDA)

Raw sugarPennington Biomedical Research Center 6

What are carbohydrates? Complex carbohydrates are made of

many hundreds and thousands of glucose units.

Fiber is indigestible carbohydrate due to the bond structure between glucose units.


Functions of carbohydrates As fuel Sparing protein Helping fat breakdown Provide dietary fiber


Carbohydrates as fuel All starches, saccharides, and mixed carbohydrates

are converted to simplest form, glucose. Glucose is the most common type of energy

currency used by the cells, in addition to fatty acids, and at times, ketones (heart).

In carbohydrate excess, and when working out

In energy excess


Carbohydrates as fuel The brain uses mainly glucose for

energy. Our brains alone use about 120 grams of carbohydrate for energy.

The muscle cells use mainly fat for energy at rest, and glucose under high aerobic conditions such as running.


Sparing protein Adequate carbohydrate intake. ~15 percent of energy. Efficient energy source.


Sparing proteinInadequate

carbohydrate intake leads to: Break down of

body protein Body protein being

used for energy


Helping fat breakdown When a diet is low in carbohydrates, fats

are not broken down completely. We produce ketone bodies.

Ketone bodies can accumulate in the bloodstream and cause blood to become more acidic than normal. This can happen in diabetes as well.

Severe ketosis can cause coma and death.


Helping fat breakdown For complete fat breakdown and to

prevent ketone bodies from building in the bloodstream, we should consume about 50 to 65 percent of calories (majority of energy) from carbohydrates.


Providing dietary fiber Plants: a source of dietary fiber. Aids digestion.

Insulation for intestinal wall. It helps speed elimination. It binds harmful molecules in the intestines.

Dietary fiber can help prevent chronic diseases and can help in weight control.


Digestion of FoodDigestion of FoodBreakdown of carbohydratesBreakdown of carbohydrates

We consume foods that are mixes of protein, fat and carbohydrate.

Digestion is breaking foods down to its components

After breaking food down, we absorb the small molecules.

Foods:Foods: Are broken down into:

http://1p423scienceeportfolio.wikispaces.com/Digestive+System


http://1p423scienceeportfolio.wikispaces.com/Digestive+System

Digestion of CarbohydratesDigestion of Carbohydrates

Starch

Maltose

M

M

M

M

M

M

1) Starch is first broken down (in the mouth) by an enzyme in saliva and later by pancreatic juices to form maltose.

Glucose2) Maltose (2 bound glucose molecules) is split into glucose molecules by an enzyme called maltase in the small intestine.

Blood

strea

m

Table sugar(sucrose)

Fructose

Table sugar is broken down into glucose and fructose by an enzyme found in the small intestine.

Milk sugar(lactose)

Galactose

Milk sugar is broken down into glucose and galactose by an enzyme (lactase) in the small intestine.Pennington Biomedical Research Center 17

Where are Carbohydrates Where are Carbohydrates Found?Found? All the staples in our diet are really

carbohydrates: Rice Pasta Potatoes Breads and rolls Crackers and snacksAlso Vegetables Fruits


Where are Carbohydrates Found?Where are Carbohydrates Found?

Carbohydrates (simple and complex) can be found in all the food groups except proteins: Milk and dairy Milk and dairy VegetablesVegetables FruitsFruits GrainsGrains

Look for the stamp on the product


Types of carbohydrates: simple Sugar is found naturally in many foods. It is also called

simple carbohydrate. Food sources of natural sugar include fruit, vegetables, milk, and yogurt.

Foods containing natural sugars are nutritious, providing many vitamins, minerals, phytochemicals (natural plant chemicals), and antioxidants. They are also good sources of fiber, as in fruits, vegetables, and whole grains.

Examples of refined sugars are: sucrose, glucose, dextrose, maltose, and high fructose corn syrup.


Simple Carbohydrates Sugar is also added

to many foods in the form of white table sugar (sucrose), honey, corn syrup, or fructose.

Foods high in added sugars are often referred to as sources of "empty calories," meaning they provide few vitamins, minerals, or fiber.


Types of carbohydrates: Complex Starch, also known as complex

carbohydrate or polysaccharide, is present in foods such as cereals, whole grains, rice, pasta, potatoes, peas, corn, and legumes. Complex carbohydrates are very large molecules that take some time to digest. Starch is an example of a digestible carbohydrate.


Complex CarbohydratesComplex Carbohydrates Examples of complex

carbohydrates are amylose, amylopectin, starch, and cellulose.

Food sources of complex carbohydrates are important contributors of: vitamins, minerals, fiber, and a host of phytonutrients.

When choosing grain food choices, it is important to choose whole grains often.

Does anyone know why?Does anyone know why?


Refined Grains versus Whole Refined Grains versus Whole GrainsGrains

Adapted from: Liu S. American College of Nutrition. 2002; 21(4): 298-306.

Refined vs. Whole GrainsRefined vs. Whole GrainsPercent of nutrients remaining after Percent of nutrients remaining after whole wheat flour is whole wheat flour is

refined into white flour.refined into white flour.

Enrichment adds the following: riboflavin, niacin, thiamin, iron.


Types of carbohydrates: Complex Some carbohydrates are indigestible. The

stalk from many plants, outer skin of fruits and vegetables, and outer layer of wheat are indigestible. It is referred to as Dietary Fiber.

Fiber, also a complex carbohydrate, is found in foods of plant origin.


Types of Dietary FiberTypes of Dietary FiberInsoluble fiber. Insoluble fiber doesn't

dissolve in water. Mainly ‘roughage.’ Will speed up food passing though the intestinal track. Sources are whole-wheat flour, wheat bran, nuts, and many vegetables.

Soluble fiber. Dissolves in water. Mainly slows down digestion within the intestinal tack and slows glucose absorption. Sources are oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.

Dietary fiber includes all parts of plant that your body can’t digest or absorb.


The Role of FiberThe Role of FiberThe amount of each type of fiber varies in different plant foods,

so to receive the greatest health benefit, it is important to eat a wide variety of high-fiber foods.

Fiber can prevent the development of:Fiber can prevent the development of:constipation

hemorrhoidsirritable bowel syndrome diverticular diseasehigh blood cholesteroltype 2 diabetes

Fiber can benefit: •By slowing the absorption of sugar •In weight loss


What to have? Simple or What to have? Simple or Complex?Complex?

The new food guide encourages the consumption of complexcomplex carbohydrates over simple simple carbohydrates.

It says that “half our grains should be whole grains.”

Complex Complex carbohydrates are found in foods encouraged by the 2010 DGA such as: Whole grainsWhole grains FruitsFruits VegetablesVegetables

Myplate.gov Pennington Biomedical Research Center 28

Simple or Complex?Simple or Complex? Foods with a lot of simple

carbohydrates are also sometimes called energy-energy-dense:dense: they provide calories (energy) from added sugars and fats and little nutrients.

Foods with complex Foods with complex carbohydrates are calledcarbohydrates are called nutrient-dense: nutrient-dense: they are lower in calories (and fat) and packed with nutrients.


Too High an Intake of Refined Too High an Intake of Refined GrainsGrains

Has been shown to….Has been shown to…. IncreaseIncrease the risk of developing coronary heart diseasecoronary heart disease (CHD)

(in adult women)

IncreaseIncrease the risk of developing type 2 diabetestype 2 diabetes (in younger and middle-aged women)

In studies which have looked at the effects of a high intake of

refined grains, the most important consideration was the glycemic indexglycemic index (GI) of carbohydrate-containing foods.


The 2010 DGA indicate thatThe 2010 DGA indicate that

Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories.

Improving what you eat and being active will help to reduce your risk of chronic diseases such as diabetes, heart disease, some cancers, and obesity.


The Dietary Guidelines for Americans The Dietary Guidelines for Americans tell us to:tell us to:

Strive for making at least halfat least half of the grains that we eat whole grains

Does anyone know the reasons why?


Whole GrainsWhole GrainsExamplesExamples

Brown riceBuckwheatBulgur (cracked wheat)Oatmeal

PopcornWhole wheat cereal

Muesli

Whole grain barleyWhole grain cornmealWhole ryeWhole wheat breadWhole wheat crackersWhole wheat pastaWhole wheat sandwich buns Whole wheat rollsWhole wheat tortillasWild rice

Raise your hand if you regularly eat any one of these foods listed.Pennington Biomedical Research Center 33

Refined GrainsRefined GrainsBagelsBiscuitsCakesCookies Sweet rollsCorn tortillas *Flour tortillas *GritsNoodles *SpaghettiMacaroniMuffins

Pitas *PretzelsCorn flakesWhite breadWhite sandwich bunsWhite rollsWhite rice

* Means that most of these products are made from refined grains. Check the ingredient list for words like

“whole grain” or “whole wheat” to determine if they are made from a whole

grain or not.

Raise your hand if you eat these foods more often than the whole grain foods.


How much do I need?

The recommended intake for children, adolescent, and adult males and females is at least 130 130 grams/daygrams/day..

How do I know how much foods to have?


How much do I need? A typical diet contains from 50 to 65

percent of energy from carbohydrates. We can find out how many grams of

carbohydrate that is on a 2200 Calorie diet using 50% intake from carbohydrates:

2200 Cal x 50% = 1100 Cal 100 %

1100 Cal = 275 grams of carbohydrate 4 Cal/g Calculate the upper limit using the same format!


Summary Carbohydrates can be either simple or

complex. Carbohydrates have several functions in

the body. The recommendation is to have half the

grains as whole grains. How much carbohydrates to have depends

on the caloric intake.


References Dorothy West, Janis, P. Meek. Nutrition Food and

Fitness. The Goodheart-Willcox Company, Inc. 2006.

Peck Ritter, Biochemistry. Brooks/Cole Publishing Company, 1996.

Len Marquart,Joanne L. Slavin, R. Gary Fulcher. Whole grain foods in health and disease. American Association of Cereal Chemists, 2nd printing, 2005.

David Kritchevsky, Charles Bonfield (Ed). Dietary Fiber in Health and Disease. Eagan Press, 1995.


The Pennington Biomedical Research Center is a world-renowned nutrition research center. Mission:To promote healthier lives through research and education in nutrition and preventive medicine. The Pennington Center has several research areas, including: Clinical Obesity ResearchExperimental ObesityFunctional FoodsHealth and Performance EnhancementNutrition and Chronic DiseasesNutrition and the BrainDementia, Alzheimer’s and healthy agingDiet, exercise, weight loss and weight loss maintenance The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis. The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues. We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.

Authors: Heli Roy, PhD, RDShanna Lundy, BSBeth Kalicki, BS

Division of EducationPhillip Brantley, PhD, DirectorPennington Biomedical Research CenterSteven Heymsfield, MD, Executive Director


fueling your body unit 5

Health & Medicine