The Carbohydrates: Sugar, Starch, & Fiber Chapter 4

The Body’s Need for Carbohydrates Provide the body with energy (calories) Normal blood glucose levels promote well-being Brain & nervous system are glucose sensitive

Carbohydrate Basics Complex carbohydrates Starch Fiber Simple carbohydrates Naturally ocurring sugars Added sugars

The Simple Carbohydrates: Monosaccharides & Disaccharides Monosaccharides Glucose Fructose Galactose Disaccharides Sucrose Maltose Lactose Lactose intolerance

The Complex Carbohydrates: Starch Starch = polysaccharide The bread box: refined, enriched, & whole-grain breads Wheat kernel = germ, endosperm, bran, & husk/chaff Whole grains contain all but husk Refined grains contain endosperm

The Complex Carbohydrates: Fiber Insoluble fiber vs. soluble fiber The health effects of fiber Both - weight control Insoluble - increases stool bulk Soluble - lowers blood cholesterol & improves blood glucose control

Guidelines for Choosing Carbohydrates Advantages of whole foods Complex carbohydrates in the diet Fiber in the diet DGA: 14 g/1000 calories Major health organizations: g/day

Guidelines for Choosing Carbohydrates Added sugars: use discretion MyPyramid: discretionary calories WHO: 10% or less of calories DRI Committee: 25% or less of calories

Whole Grains for Health Count to three 3 or more ounce-equivalents of whole-grain products per day Keep it varied Check the label Whole-grain flour first ingredient

Make Half Your Grains Whole Start your day with a high-fiber selection Whole grains are naturally low in fat & added sugars Substitute whole-grain flour for 1/4 or more of flour in recipes Fiber-rich snack mix Whole-grain pasta, rice, breads Combine whole grains with other foods in mixed dishes

How the Body Handles Carbohydrates Digestion & absorption Maintaining the blood glucose level Muscle & liver glycogen stores Insulin & glucagon

Hypoglycemia & Diabetes Hypoglycemia Abnormally low blood glucose Ketosis Diabetes Type 2 diabetes Type 1 diabetes

Carbohydrates-- Friend or Foe? A closer look at the glycemic effect of foods Glycemic index Satiety “Good carbohydrates”

Sugar & Health Naturally occurring vs. added sugars Keeping sweetness in the diet Keeping a healthy smile Dental caries Dental plaque Periodontal disease Nursing bottle syndrome

Sweet Talk--Alternatives to Sugar Artificial sweeteners Saccharin has never been proven to cause cancer Aspartame causes health problems in people with phenylketonuria (PKU)

Sweet Talk--Alternatives to Sugar Splenda is a derivative of sugar 3 hydroxyl groups on the sugar molecule replaced with chlorine atoms Replacing sugar-sweetened foods with artificially-sweetened ones can reduce calorie intake

Sweet Talk--Alternatives to Sugar Any food containing carbohydrate can promote tooth decay, even if artificially sweetened Diabetics can eat sugar; the total carbohydrate intake is more important than the source Alternative sweeteners can have side effects

Sweet Talk--Alternatives to Sugar Sugar alcohols Group of alternative sweeteners Caloric, but don’t promote tooth decay Neotame is a derivative of aspartic acid & phenylalanine Safe for people with PKU Stevia is a plant sold as a dietary supplement in the U.S. Long used as a sweetener in South America & Asia