NOT DONE - NUTR250 - CH4

Body’s Primary Fuel Source

Carbs

Carbohydrate

• “hydrated carbon”

• Carbon + Hydrogen + Oxygen = CHO

Carbohydrate Categories

Simple sugars, complex carbs (polysaccharides)

Monosaccarides

Fructose, Glucose, Galactose

Disaccharides

Sucrose, Maltose, Lactose

Polysaccarides

Starch, glycogen, fibers

Photosynthesis

process by which plants make carbohydrates from CO2 and H2O

How does Chlorophyll make Glucose?

by capturing the sun’s energy

What is the only animal derived food with significant amounts of CHO?

Milk

Glucose

all carbs eventually break down to glucose

Fructose

in fruits, some veggies, honey

Galactose

in dairy products

Sucrose

• table sugar

• fructose + glucose

Maltose

• mainly in germinating grains 

• glucose + glucose

Lactose

• dairy products

• galactose + glucose

Glycogen

storage form of glucose in the human body

Starch

• plant foods

• glucose + glucose + glucose + glucose + etc

Fibers (Polysaccharide)

• form structures of plant foods

• indigestible by humans 

Carb RDA

• 130g minimum needed for brain

• 520 kcals

• Primary sources should be complex, not

  simple, carbohydrates

CHO AMDR

• 45-65% of total kcal/day

• Primary sources should be complex, not

  simple, carbohydrates

Grains Serving Size

1 ounce or 1/3 cup is ~15 grams of carbohydrate

Starchy Vegetables Serving Size

• corn, peas, potatoes, winter squash

• ½ cup is ~15 grams of carbohydrates

• Non starchy (ex; leafy greens, cruciferous) have 5 g CHO per ½ cup

Fruits Serving Size

1 serving or 1/2 cup is ~15 grams of carbohydrates

Milk and Milk Prodcuts

1 cup = 12 g CHO

Protein Serving Size

Only nuts, seeds (1/2 oz or usually 2 TB), and legumes

(1/4 cup cooked) contain CHO

Added Sugar Reccomendations

• WHO: ≤ 10% of total energy intake

• American Heart Association: ≤ 5% of energy intake

Health Issues due to Excess Added Sugar

• Metabolic dysfunction-associated steatotic liver disease

(MASLD) – FKA non-alcoholic fatty liver disease

(NAFLD)

• Nutrient deficiencies

• Excess weight gain

• Dental caries (cavities)

Artificial Sweeteners

“Non-nutritive” sweeteners

Stevia

herbal product

Sugar Alchohals

– Occur naturally in fruits and veggies

– Provide kcals (0.2-2.6/g)

– Benefits: absorbed slowly, lower BG response than

sugar, do not contribute to dental caries, esp. xylitol

– Side effects: gas, bloating, diarrhea, beware portion

size

Soluble Fibers

dissolve in H2O, form gels, and

are fermented by gut bacteria

• Ex: oats, barley, legumes, fruits

• Protect against heart disease by lowering cholesterol

and glucose

Insoluble Fibers

do not dissolve in H2O, do not

form gels, and are minimally fermented by gut

bacteria

• Ex: whole grains (bran), vegetables

• Promote bowel movements, alleviate constipation,

and prevent diverticular disease

Functional Fibers

natural dietary fibers

synthesized from food - consumed as

supplements and added to foods

– Ex: cellulose, psyllium, inulin, guar gum,

lignin, pectin, fructooligosaccharides

Recommended Fiber Intake

– Females = 25 grams/day

– Males = 38 grams/day

– No UL, but high intakes have side effects

• Early satiety, GI discomfort, binds minerals

• Slowly increase fiber intake and drink plenty of fluids

Health Benefits of Fiber Consumption

• Diabetes/glucose control/weight management

– Slows gastric emptying and nutrient absorption

– Slows absorption of glucose into bloodstream

– Controls appetite

• GI health

– Increase stool weight, ease passage, reduce transit time

• Cardiovascular health

– Soluble fiber can ↓ risk of CVD

• Binds excess cholesterol from bile

• Cancer

– Protective against colorectal cancer – dilutes and binds

potentially carcinogenic substances, keeps things moving,

lowers pH of colon, and reduces inflammation in colon

Fiber in Grains

Whole-grain products provide about 1 to 2 g (or more) of fiber per serving:

• 1 slice of whole-wheat, pumpernickel, rye bread

• 1 oz read-to-eat cereal (100% bran cereals contain 10 g or more)

• ½ cooked barley, bulgur, grits, oatmeal

Fiber in Veggies

Most vegetables contain about 2 to 3 g of fiber per serving:

• 1 c raw bean sprouts

• ½ c cooked broccoli, brussels sprouts, cabbage, carrots, cauliflower,

collards, corn, eggplant, green beans, green peas, kale, mushrooms, okra,

parsnips, potatoes, pumpkin, spinach, sweet potatoes, swiss chard, winter

squash

• ½ c chopped raw carrots, peppers

Fiber in Fruits

Fresh, frozen, and dried fruits have about 2 g of fiber per serving:

• 1 medium apple, banana, kiwi, nectarine, orange, pear

• ½ c applesauce, blackberries, blueberries, raspberries, strawberries

• Fruit juices contain very little fiber

Fiber in Legumes

Many legumes provide about 6 to 8 g of fiber per serving:

• ½ c cooked baked beans, black beans, black-eyed peas, kidney beans, navy

beans, pinto beans

Some legumes provide about 5 g of fiber per serving:

• ½ c cooked garbanzo beans, great northern beans, lentils, lima beans, split

peas

Starch Digestion in Mouth

salivary amylase + starch = small

polysaccharides, maltose

Starch Digestion in Stomach

hydrochloric acid (HCl) deactivates salivary

amylase

– No CHO digestion occurs in the stomach

Starch Digestion in Small intestine and Pancreas

– Starch + pancreatic amylase = small polysaccharides &

maltose

– Maltose (di) + maltase = glucose (mono) + glucose

– Sucrose (di) + sucrase = fructose (mono) + glucose

– Lactose (di) + lactase = galactose (mono) + glucose