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Carbohydrates Chapter 3
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Learning Objectives Describe how the body uses carbohydrates
Distinguish between simple carbohydrates and complex carbohydrates -list examples of foods Explain the importance of fiber in the diet and identify the differences between insoluble and soluble fiber List the recommendations of Dietary Guidelines for Americans related to sugar, refined grains and fiber
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Learning Objectives Identify common and uncommon whole grains and give examples of how to increase their use in menu planning Explain the functions of sugar in food preparation and discuss how to decrease the amount of sugar used while maintaining texture and flavor Compare and contrast caloric sweeteners (sugars) with non-nutritive sweeteners (sugar substitutes)
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Sources of Carbohydrates
Dairy Dairy Fruits Fruits Grains Grains Vegetables Vegetables Protein Protein ChooseMyplate.gov Grains Vegetables Fruits Dairy Protein • All varieties • All varieties • All varieties • Milk • Beans • Yogurt • Nuts 15 grams per serving 5 grams per serving 18 grams per serving 12 grams per serving 4-10 grams per serving
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How the Body Uses Carbohydrates(CHO)
Energy 4 calories per gram of carbohydrate All carbohydrates are converted to glucose Stored as glycogen Essential fuel for brain, central nervous system and blood cells Fat metabolism Protein sparing Minimum of 100 grams of CHO to spare protein Page 50
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Recommended Carbohydrate Intake
Calories/day % Carbohydrate Carbohydrate calories Carbohydrate grams 2000 45 900 225 65 1300 325 45-65% of Daily Calorie Intake from Carbohydrates
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Carbohydrate Structure
Carbon Hydrogen Oxygen Glucose 7
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Carbohydrates- Types Simple (Sugars) Complex (Starches) Fiber
Monosaccharides 1monosaccharide Disaccharides 2 monosaccharides Complex (Starches) Polysacharides, many Fiber
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Types Of Sugars- Simple
Page 51 Sugars Common Names Sources Glucose Blood sugar or blood glucose, dextrose All carbohydrates have glucose, become blood glucose Fructose Fruit sugar Fruits and juices, honey, table sugar, high fructose corn syrup Sucrose (glucose + fructose) Sugar, table sugar granulated sugar Sugar, brown sugar, molasses, turbinado, raw sugar, cane sugar, powdered sugar, fruits Maltose (glucose + glucose) Malt sugar Molasses, bread Lactose (glucose + galactose) Milk sugar Milk, dairy products, whey
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Complex Carbohydrates- Starches
Starches= Complex CHO = Polysaccharides Long strands of glucose molecules Different starches carry different vitamins, minerals, fiber, etc. Polysaccaharide
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Complex Carbohydrate Sources
Grains Breads Cereals Pasta Dried peas and beans Starchy vegetable
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Carbohydrate Digestion
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End of CHO Digestion Glucose in bloodstream, cells use
Liver converts fructose & galactose to glucose Therefore, all… Polysaccharides, disaccharides, monosaccharides become glucose
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Glucose, Insulin and Energy
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Glycemic Index A scale that ranks carbohydrates by how much and how high they raise blood glucose levels Glycemic index of a single carbohydrate changes when other foods are eaten at the same meal
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Glycemic Index High glycemic index Low glycemic index
Cause rapid spike in blood sugar Examples: white bread, white rice Low glycemic index Lower and gentler change in blood sugar Examples: whole oats, fruit sugars
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Carbohydrate Counting
1 Carb unit = 15 grams CHO Carb Counting is used by: Diabetics Weight control diets People with high blood fats Group Serving measure Breads See page 51 in Essentials of Nutrition for Chefs Cereal and Grains Fruit Non-starchy vegetables Starchy vegetables Dairy foods 17
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Dietary Fiber Dietary fiber is edible but not digested
No calories Many different types Varied with plant species, part of plant, plant maturity Recommendations: 14 grams of dietary fiber for every 1,000 calories DRI- 25 grams for women, 38 grams for men Page 54-55
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Types Of Dietary Fiber Insoluble Major Food Sources Lignin Vegetables
Cellulose Wheat Hemicellulose Cereals, vegetables Soluble Pectin Citrus fruits, apples, carrots Gums Legumes, oats, barley, brown rice 19
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Soluble Dietary Fiber Dissolve in water
Bind with bile in digestive tract to reduce cholesterol Slow digestion
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Soluble Fiber Some Sources: Oatmeal, oatbran Barley
Most fruits (e.g., strawberries, blueberries, pears and apples) Dry beans and peas Cabbage
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Insoluble Dietary Fiber
Do not dissolve in water Provides bulk Reduce risk of colon cancer Improves muscle activity of the small, large intestine
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Insoluble Dietary Fiber
Found in: Whole wheat bread Barley, brown rice Lentils, legumes Whole grains Bulgur or whole grain cereals Wheat bran Seeds Most vegetables Fruits Skins of fruits and vegetables
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Fiber Sources High fiber = 5 or more grams of fiber per serving
Fiber content in foods (Essentials of Nutrition for Chefs, pg. 55) Legumes best fiber source; also grains, fruits, vegetables High fiber = 5 or more grams of fiber per serving Good source of fiber = 2.5 to 4.9 grams of fiber per serving Consider: Brown versus white rice New whole grain products Pastas with added fiber Tortillas, pizza crusts, etc. now available as whole wheat
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Fiber Lost in Processing
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Whole Grains Whole grain kernels include:
Bran Fiber Germ Essential Fats Endosperm Carbohydrate, B-vitamins At least half of grains should be whole grains Look for the word WHOLE
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Whole Grains 2-8 grams fiber per 1 cup Brown rice Buckwheat
Bulgur (cracked wheat) Millet Wild rice Popcorn Quinoa Whole-grain barley Whole-grain corn Whole oats/oatmeal Whole rye Whole wheat
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Refined Grains Milled to remove bran and germ
Fiber, vitamins and minerals removed Finer texture Needed for some food products Many enriched with: Thiamin Niacin Riboflavin Folic acid Iron Read ingredient list
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Other Fiber Sources (estimates)
Vegetables- 2-9 grams per 1 cup Fruits grams per 1 cup Nuts- 1-4 grams per 1 oz Seeds- 2-7 grams per 1 oz Legumes grams per 1 cup
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Sugars- Dietary Guidelines
Limit added sugars to 10% of calories Beverages are often high in sugar High-fructose corn syrup in many foods is often hidden
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Health Issues Tooth decay
Boost triglycerides and risk of heart disease Excess calories- obesity Hyperactivity not supported by science literature 31
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Types of Sugar Table sugar Honey * Confectioner’s sugar Molasses
Superfine sugar Maple syrup Brown sugar Corn syrup Fructose High-fructose corn syrup Turbinado Agave nectar * not safe for babies and those with lower immunity
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Added Sugar The American Heart Association (AHA)
recommends a drastic reduction in the consumption of added sugars upper limit is no more than 100 to 150 calories per day (25 – 38 grams) from added sugars for adults under age 50 The World Health Organization recommends that less than 10% of calories come from added sugars, defined as “free sugars.”
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Where Added Sugar Is Found
All other food categories 15.4% Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display. Yeast breads 2.1% Soda, energy drinks, sports drinks 35.7% Tea 3.5% Sugars and honey 3.5% Ready-to-eat cereals 3.8% Candy 6.1% Dairy desserts 6.5% Fruit drinks 10.5% Grain-based desserts 12.9%
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Identifying Added Sugar in Foods
Nutrition Facts Panel Sugar Naturally occurring Added Ingredient List 4 grams sugar = 1 tsp
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Sources of Sugars on Ingredient Lists
Brown sugar Glucose Malt syrup Corn sweetener High-fructose corn syrup Molasses Corn syrup Raw sugar Honey Dextrose Sucrose Invert sugar Fructose Sugar Lactose Fruit juice concentrates Syrup Maltose 36
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High-fructose Corn Syrup (HFCS)
Liquid form Enzyme processing turns some glucose into fructose Mixed with pure corn syrup (glucose) Agricultural subsidy and tax on imported sugars makes HFCS less expensive Correlation to obesity and diabetes
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Functions Of Sugar In Cooking
Adds sweetness Aids in the creaming process Creates softening of spreading action Promotes good grain and texture Retains moisture and prolongs freshness Imparts crust color Aids fermentation of yeast Balances acidity
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Sugar Substitutes Also known as
non-nutritive sweeteners artificial sweeteners low-calorie sweeteners High demand for reduced-sugar and sugar-free products Tabletop sugar substitutes are expected by diners
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Sugar Substitutes Acesulfame – K Aspartame Cyclamate Monk fruit
Neotame Saccharin Stevia Sucralose Stevia
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Sugar Substitutes Sweetener FDA Approved Sweeter than Sugar
Main Brand Names Acesulfame-K 1988 200x Sunette, Sweet One Aspartame 1981 180x NutraSweet, Equal Neotame 2002 7,000x n/a Saccharin 1958 300x Sweet N Low, Sweet Twin, Sugar Twin, Necta Sweet Stevia 2008 200 to 300x Truvia, PureVia, Sweetleaf, Sun Crystals Sucralose 1998 600x Splenda
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Sugar Substitute Debate
“generally recognized as safe” Moderation Does reduce calories and carbohydrates for some people Intolerances? Not necessary….eat less, smaller portions
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Low Carbohydrate Apple Juice
Water, juice, sucralose 1 cup 30 calories, 6 grams CHO Compared to 120 calories, 30 grams CHO
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Cooking with Sugar Substitutes
Some are heat stable (suitable for cooking) Some are mixed with refined sugar (Splenda® blend)
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Sugar Alcohols 1.5 to 3 calories per gram Poorly absorbed
Do not promote tooth decay Can have laxative effects Examples: Xylitol Sorbitol Mannitol 45
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