Carbohydrates: Foods to Eat Concept 8

Pop Quiz True or False? You don’t need to consume carbohydrates on a daily basis. Carbohydrates make you fat. Sugar consumption contributes to tooth decay. Honey is more nutritious than sugar. There is more fiber in dark-colored wheat bread than in white bread. ANSWER ANSWER ANSWER ANSWER ANSWER

How Much Carbohydrate Do You Need and What Are Its Food Sources? You Need a Minimum Amount of Carbohydrates Daily The Best Carbohydrates Are Found in These Foods

You Need a Minimum Amount of Carbohydrates Daily DRI: minimum 130 g daily to fuel the brain Most individuals easily surpass the minimum intake. Remember, carbohydrates should be about 45 to 60 percent of your total daily calories.

The Best Carbohydrates Are Found in These Foods Found in nutrient-dense foods with low saturated fat Eat more complex carbohydrates and low to moderate amounts of simple carbohydrates. Simple carbohydrates Found naturally in fruits, vegetables, and dairy foods Also in processed foods and sweets Complex carbohydrates Starch—found in grains and potatoes Fiber—found in whole grains, fruits, vegetables, legumes, nuts, and seeds

What’s the Difference between Natural and Added Sugars? Many Foods Naturally Contain Sugar Many Processed Foods Contain Added Sugars Are Added Sugars Bad For You? Finding the Added Sugars in Your Foods How Much Added Sugar Is Too Much?

What’s the Difference between Natural and Added Sugars? Naturally occurring sugars Found in foods such as fruit and dairy Generally more nutrient dense Added sugars Added by manufacturers to foods such as soda and candy Often “empty calories” that provide little nutrition Taste buds can’t distinguish between naturally occurring and added sugars.

Many Foods Naturally Contain Sugar Fruit can contain more than 15 percent sugar by weight. Fruits also contain fiber, vitamins, and water, which provides bulk and increases satiation. Americans who eat more fruit have healthier body weights. Probably because they substitute low-calorie fruits for high-calorie cakes and sweets

Fresh Orange Slices versus Candy Orange Slices Figure 8.1

Many Processed Foods Contain Added Sugars Yearly consumption of added sugars increased by more than 20 percent between 1980 and 2000. Functions of added sugars: Keeping products moist and soft Providing a golden brown color Preserving and thickening foods Fermenting Making foods taste sweet

Are Added Sugars Bad for You? Research doesn’t support claims of sugar causing hyperactivity or diabetes. Too much sugar (as well as other sources of carbohydrate) can contribute to dental decay. A high-sugar diet can increase blood triglycerides, lower “good” HDL cholesterol, and may increase risk of heart disease. Moderation, balance, and not exceeding daily caloric needs are key when it comes to added sugars.

Finding the Added Sugars in Your Foods Sucrose and fructose are the most common added sugars. Sugars can appear on food labels under many different names. Honey and fructose are not nutritionally superior to sucrose. The Nutrition Facts panel doesn’t distinguish between naturally occurring and added sugars.

Finding Added Sugars on the Label: The Many Aliases of Added Sugars Figure 8.2a

Finding Added Sugars on the Label Figure 8.2b

Where Are All These Added Sugars Coming From? Figure 8.3

The Many Sizes of Soft Drinks Figure 8.4

ABC News: “Sugar and Processed Foods” Discussion Questions Last year the food industry introduced numerous new sugary products and only a few new fruit and vegetable products. Do you think this is irresponsible? Is the food industry responsible for keeping consumers healthy? Or is it responsible for responding to consumer demand? Whose fault is it that Americans are overweight and obese? Is it the fault of the food industry at all? Is more exercise the answer to the problem? Kraft Foods has explained that it will make an effort to make its products just a little bit healthier on a case-by-case basis. Should all food companies do this, or is this going above and beyond? Do grocery stores make any contribution to the overweight and obesity problem?

How Much Added Sugar Is Too Much? DRI: no more than 25 percent of your total daily calories This may be too much for women, sedentary people, and older adults. WHO and the Food and Agriculture Organization recommend less than 10 percent of daily calories. Active women: 8 tsp daily Active men: 18 tsp daily Americans eat more than 30 teaspoons of added sugars daily.

Avoiding a Trip to the Dentist Carbohydrates play a role in the formation of dental caries. Fermentable sugars and starches feed the bacteria coating the teeth; some foods produce acids that erode tooth enamel. To keep teeth healthy Eat three balanced meals a day. Choose whole fruit, vegetables, and low-fat cheese for snacks. Avoid sugary foods and sweetened beverages. Include foods that fight dental caries such as cheese and sugarless gum. Brush twice daily and floss daily.

What Are Sugar Substitutes and What Forms Can They Take? Polyols Are Sugar Alcohols Saccharin Is the Oldest Sugar Substitute Aspartame Is Derived from Amino Acids Acesulfame-K Contains Potassium Sucralose Is Made from Sucrose Rebaudioside A is from the Stevia Plant Neotame Is Derived from Amino Acids

What Are Sugar Substitutes and What Forms Can They Take? Substances as sweet as or sweeter than sugar but that contain fewer calories Must be approved by the FDA and deemed safe for consumption A variety of sugar substitutes are available to consumers.

Polyols Are Sugar Alcohols Chemical structure of sugar with an alcohol component added Examples found naturally in plants include sorbitol, mannitol, and xylitol Can also be produced synthetically and used to sweeten foods such as chewing gums and candies Incompletely absorbed by the digestive tract and can cause diarrhea

Saccharin Is the Oldest Sugar Substitute Not metabolized by the body, so does not provide calories Temporarily banned by the FDA in 1977 due to reports linking it to bladder cancer in rats Removed from the list of potential carcinogens in 2000, after extensive review of the research

Aspartame Is Derived from Amino Acids Commerically available as Equal or Nutrasweet Provides 4 calories per gram, but is 200 percent sweeter than sucrose so only a small amount is needed Evaluated by the FDA more than 25 times and always determined to be safe Acceptable Daily Intake: 50 mg/kg of body weight Individuals with phenylketonuria (PKU) are unable to metabolize one of the amino acids in aspartame.

Acesulfame-K Contains Potassium 200 percent sweeter than sucrose Used in chewing gum, candy, dessert, yogurt, alcoholic beverages, and as a tabletop sweetener (Sunette) Not metabolized by the body, so it provides no calories

Sucralose Is Made from Sucrose Developed in 1976 by changing the structure of the sucrose molecule Not absorbed by the body; excreted in urine Commercially available as Splenda Widely used in many foods and drinks

Rebaudioside A Is from the Stevia Plant Extract from the stevia plant + a sugar alcohol Stevia is a plant native to Brazil and Paraguay Zero-calorie sweetener, 200 percent sweeter than sugar Commercially available as Truvia and PureVia

Neotame Is Derived from Amino Acids FDA approved in 2002 Comprised of the same two amino acids as aspartame, but the body cannot break them apart Individuals with PKU can consume neotame Used in chewing gum, frostings, frozen desserts, puddings, fruit juices, and syrups

How Much Fiber Do You Need and Why? Fill Up on Fiber A Diet High in Fiber Promotes Good Health Fiber Helps Prevent Constipation and Diverticulosis Fiber Helps Prevent Obesity Fiber Helps Prevent Heart Disease, Diabetes, and Cancer

How Much Fiber Do You Need and Why? DRI: 14 grams of fiber for every 1,000 calories you consume Most Americans fall short of this goal. Fiber sources include whole grains, fruits, vegetables, legumes, nuts, and seeds. Increase dietary fiber and fluids gradually to avoid side effects. Fiber has been shown to lower risk of constipation, diverticulosis, obesity, heart disease, cancer, and diabetes mellitus.

Food Sources of Fiber Figure 8.5

Fiber Helps Prevent Constipation and Diverticulosis Insoluble fiber promotes bowel regularity. Soluble fiber may also help ease constipation by attracting water and making stool easier to pass. Chronic constipation can lead to diverticulosis, a condition in which small bulges form at weak spots in the colon wall. Diverticulitis is an infection of the diverticula, leading to stomach pain, fever, nausea, vomiting, cramping, and chills.

Diverticula Figure 8.6

Animation: Diverticulosis and Fiber

Fiber Helps Prevent Obesity High-fiber foods can make you feel full so you end up eating less. Research shows that people who are obese consume less dietary fiber than thinner people. Weight-loss diets restricting carbohydrates would work better if they increased high-fiber carbohydrates.

Fiber Helps Prevent Heart Disease, Diabetes, and Cancer Soluble fibers Help lower elevated blood cholesterol May reduce absorption of fat and carbohydrates from the diet, improving insulin sensitivity Insoluble fiber may lower risk of heart disease. Research has shown a protective effect of fiber against breast cancer and colorectal cancer.

Rate Yourself: Is Your Diet Fiber Rich? True or False? I eat at least 2 cups or 2 pieces of fruit daily. I eat at least 3 cups of raw or cooked veggies daily. I eat at least 4 servings of whole grains daily. (A serving = 1 cup whole-grain cereal, 1 slice whole-grain bread, or ½ cup brown rice or whole-wheat pasta) I eat at least ½ cup of legumes on most days. I eat a handful of nuts or seeds daily.

Rate Yourself: Is Your Diet Fiber Rich? If you answered TRUE to at least 4 of the previous statements, you are a fiber role model. If you answered TRUE to fewer than 4 of the statements, at least you’re among friends! Most American adults fall short of their daily fiber needs.

The Top Five Points to Remember A minimum of 130 g of dietary carbohydrates is needed daily. Include higher amounts of complex carbohydrates. Food sources of naturally occurring sugars tend to be more nutritious than foods with lots of added sugars. Polyols, saccharin, aspartame, acesulfame-K, sucralose, rebaudioside A, and neotame are sugar substitutes deemed safe by the FDA. Individuals with PKU should avoid aspartame.

The Top Five Points to Remember Meals containing whole grains, fruits, and vegetables are high in fiber, which helps you to eat less and feel satisfied longer. Adults should consume 20 to 35 grams of fiber daily, depending on age and gender. A high-fiber diet prevents constipation and can lower risk of diverticulosis, obesity, heart disease, diabetes, and certain cancers.

FALSE. You need at least 130 grams of carbohydrate daily. Answers to the Pop Quiz FALSE. You need at least 130 grams of carbohydrate daily. BACK TO QUIZ

Answers to the Pop Quiz FALSE. Calories, not carbs, are what you need to monitor to avoid weight gain. BACK TO QUIZ

TRUE. The bacteria that cause cavities thrive on sugar. Answers to the Pop Quiz TRUE. The bacteria that cause cavities thrive on sugar. BACK TO QUIZ

Answers to the Pop Quiz FALSE. Honey contains a small amount of nutrients but not enough to make it nutritionally superior. BACK TO QUIZ

Answers to the Pop Quiz FALSE. Dark bread doesn’t necessarily have more fiber than white bread. BACK TO QUIZ