CARBOHYDRATES

Carbohydrates  What is the first thing that comes to mind?  Carbohydrates:  Supply energy, vitamins, minerals, fiber and phytochemicals  However, they are not all created equal.

Chemical Structure 

Carbohydrate Types  Simple (sugars)  Complex (starches and fiber)

(Kline, 2008)

Simple Sugars  Found in honey, jam, jelly, syrup, table sugar and some fruits  Measured in the blood

Complex carbohydrates  Known as starches, fiber  Made up of 100’s to 1000’s of simple sugars  Found in grains, pastas, breads, cereals, legumes and vegetables

Simple vs Complex Carbohydrates  Which is which?  Candy bar  Soda pop  Orange juice  Cookies  peach  Tortilla  Cucumber  Rice  Cereal  spaghetti

Carbohydrate Digestion and Absorption Travels with carbohydrate Insel & Roth, 2010

Carbohydrates & blood sugar (Kline, 2008)

Recommended Amounts  Carbohydrates should be the bulk of daily diet.  45-65% of diet  For 2,000 calorie/day diet = 300 grams (or 60%)  BUT, choose them wisely  Example: wheat bread vs whole wheat bread

FIBER

Health Benefits  Promotes healthy digestive system  May lower blood sugar levels  Lowers cholesterol  Cancer prevention?

What is Fiber?  A complex carbohydrate that the body can neither digest nor absorb.  Not considered a nutrient  Still has an important role in nutrition  Two types of fiber  Soluble  Insoluble

Insoluble Fiber  “Roughage”  Promotes regularity  Adds bulk  Decreases the time that food spends in the intestines  Examples: wheat bran, whole-grains, vegetables, fruits

Soluble Fiber  Dissolves in water or other liquids.  As it passes through the intestines, it forms a gel  Promotes waste removal.

Fiber & Your Intestines  Fiber is your friend!  Relieves and prevents constipation  Wheat bran and oat bran are the most effective  Start slowly though!

Fiber & cholesterol Fiber binds with cholesterol to help remove it from your system. Less absorption = decrease in cholesterol level This in turn, reduces risk of heart disease. Those who had a high intake of fiber had 40% lower risk of coronary heart disease (Harvard Study) Cereal with high fiber (grains) seemed the most beneficial. FDA approved claim: “May reduce the risk of heart disease.”

Fiber & Diabetes (Type II)  Fiber helps regulate blood sugar levels  Slows emptying of the stomach which results in slower release of sugar to the blood.  Glycemic Index:  Measures how quickly food is turned into glucose. Low glycemic foods cause the least “spike” in blood sugar. However, there are flaws in the glycemic index.

Fiber & Weight Loss  Fiber may help promote weight loss:  Less likely to overeat  Makes a meal larger Consume fewer calories for the same volume of food  People tend to eat slower  Stay full longer

Recommendations  25 (female) / 38 (male) grams a day are recommended  Americans do not eat enough fiber.  How do you add fiber to your diet: Food / Fiber Grams Split Peas / 16.3 g/cupGreen beans / 4.0 g / cup Raspberries / 8 g / cupBrown rice / 3.5 g / cup Whole-wheat spaghetti / 6.3 g / cup Apple / 3.3 g / med. w/ skin Oat bran muffin / 5.2 g / medium muffin Popcorn / 2.4 g / 2 cups Broccoli / 5.1 g / cupWhole-wheat bread / 1.9 g / slice Oatmeal / 4.0 g / cupWhole-wheat fig newtons / 2 g / 2 cookies!

Adding fiber to your diet  Start slow!  Drink water – helps with digestion.  Recommended: water, no or low-calorie beverages (unsweetened tea, diet soda)  Eat whole fruits instead of juices  Replace refined grains with whole-grains  Replace meats with legumes  Experiment!

Fiber & Food labels  High fiber:  Must have 5 or more grams per serving.  Good source of fiber:  2.5 – 4.9 grams / serving  More or added fiber:  At least 2.5 grams / serving  “Wheat”  Does not always mean whole grain

Fiber Supplements  Whole foods are generally always better  Check with your doctor before using  Examples: Metamucil, Citrucel, FiberCon  Fiber supplements:  May decrease effectiveness of some medications