the preferred body fuel. 1 of 6 essential nutrients main source of the body’s energy sugars,...
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CarbohydratesThe Preferred Body Fuel
1 of 6 essential nutrients Main source of the body’s energy Sugars, starches, and fibers Made of carbon, hydrogen, and oxygen 4 calories of energy per gram Basic sugar unit – saccharide
Carbohydrates
Single sugar unit (aka “simple sugars”) Smallest carbohydrate unit Glucose – blood sugar – body’s source of energy Fructose – found in fruit Galactose – found in milk bonded to glucose
Monosaccharides – Simple Carb
2 sugar units bonded together Broken down to monosaccharides during
digestion Sucrose – table sugar (glucose + fructose) Lactose – milk sugar (glucose + galactose) Maltose – starch digestion and grains
(glucose + glucose)
Disaccharides – Simple Carb
Many sugar units bonded together Broken down to monosaccharides during
digestion Starch – grains and starchy veggies Fiber – plant walls
*Carbs In Action
Polysaccharides – Complex Carbs
Provide energy Spare proteins Assist in breakdown of fat Provide bulk in diet
Functions of Carbs
Carbohydrates are used most efficiently in the body for energy, so they are the preferred source of energy
If carb intake is insufficient, the body will draw on proteins for energy
Energy Production
Body can draw on proteins for energy, but it is less efficient when it does this◦ Proteins are harder to break down, taking more energy◦ The break down of proteins creates more waste
By using carbohydrates, the body leaves proteins for building and maintaining cell structures
Protein Sparing
Helps to completely break down fats Without it the body can’t break down fats
completely, which leads to ketosis (an increase in blood acidity, which causes cell and organ damage)
Breaks Down Fats
Bulk in your diet makes digestion and elimination more effective
Fiber acts like a sponge and absorbs excess water and toxins, making elimination easier
Bulk in your diet makes you feel fuller longer
Provides Bulk in Diet
Reduces incidence of G.I. diseases, such as colon cancer, as well as appendicitis, heart disease, and diabetes mellitus◦ Soluble fibers – dissolve in water and help to lower blood
cholesterol levels (bile is involved)◦ Insoluble fibers – do not dissolve in water and help to
reduce cancer risks (less time for toxin exposure)*Illustrate functions
Added Benefits of Fiber
How Your Body Uses Carbs Broken down in digestive
tract to monosaccharides Monosaccharides pass
through the intestine into the bloodstream and on to the liver, where sucrose and galactose are converted to glucose
When the amount of glucose in the blood rises, the body releases insulin from the pancreas
Insulin helps trigger body cells to burn glucose for energy, thereby reducing the amount of glucose in the body (reducing blood sugar levels)
Insulin also causes muscles and the liver to store glucose not used as energy
Insulin
Glycogen is the body’s storage form of glucose
If cells do not have an immediate need for the glucose they took from the bloodstream, they convert it to glycogen to be used later◦ Glycogen is stored in the muscles (2/3) and in the
liver (1/3)◦ Glycogen in the muscles is converted back into
glucose when energy is needed
Glycogen
The liver only stores a limited supply of glycogen
If more carbs are eaten than the liver can convert to glycogen and store, the excess is converted to fat and stored in fatty tissue in the body
Fat stored cannot be converted back into glucose
*Using Carbs
Liver Storage of Glycogen
Make sure to get a limited amount of simple carbs and a higher amount of complex carbs
Naturally occurring sugars are usually accompanied by other nutrients so they are not as much of a concern
Refined sugars are a concern ◦ Carbohydrate sweeteners that are separated from
their natural sources and used as food additives
Meeting Carbohydrate Needs
Guess what the primary source of sugar is for teenagers?
Candy, pastries, and other sweets round out the typical teenage diet
Hidden sources include sugary cereals, yogurt, and fruit drinks
“Bad” Carbohydrates
Fruit or Not? - 5% fruit juice
- 0% fruit juice (42 sugar cubes)
- 3% fruit juice
- 25% fruit juice
- 15% fruit juice
Not So Much! - 5% fruit juice
- 0% fruit juice (42 sugar cubes)
- 3% fruit juice
- 25% fruit juice
- 15% fruit juice
Starches - the preferred fuel source for your body◦ Body burns starches efficiently, they make you
feel full (satiated), and they carry many other vitamins and minerals
Fiber – gotten through whole-grain foods, vegetables, fruits, and dried beans◦ Increasing fiber in a diet should be done slowly to
allow your digestive system to adapt *Meeting Carb Needs
Starches & Fiber
Anything in excess can cause weight gain Starchy foods are usually not the fattening
culprit…it is usually the sauces and toppings served with them that adds the pounds
Are Starchy Foods Fattening?
Sugar and starched feed the bacteria that live in the mouth; the byproduct of that is plaque, which sticks to the teeth
As the bacteria grow, they produce acid that eats into tooth enamel and causes cavities
Best to avoid sticky carb snacks between meals (e.g. raisins) and to always brush after eating anything
Is Sugar Bad for Your Teeth?
No studies have proven that this is true Sugars do give you immediate energy,
which can seem like hyperactivity when a lot is taken in
The bigger danger here is that kids who take in lots of sugar are missing out on necessary nutrients found in healthier foods
Does Sugar Cause Hyperactivity?
Studies show that people prefer sweet tastes
No studies show that there is an addictive component to sugar though…it is more of a preference than an addiction
Is Sugar Addictive?
Short answer – no◦ Underproduction of insulin, not a case of too
much sugar Long answer – too much sugar can
exacerbate symptoms and condition, but will not cause diabetes to develop in the first place
*Carb Headlines
Will Too Much Sugar Cause Diabetes?
Low blood glucose level◦ Makes you feel tired and sluggish
Over production of insulin Spread sugar out over the day to avoid a
sudden sharp spike in blood sugar and insulin
What is Hypoglycemia?
An inability to digest lactose, which is found in milk
Due to absence of lactase, which is the enzyme that breaks down lactose
Have to find other options for getting the milk you need◦ Alternate ways to get dairy
What is Lactose Intolerance?