CFB 5 - Nutrition: Dietary Carbohydrates

1. Main source of energy for brain

2. Main source of energy for tissues and muscles

3. Red blood cells (Erythrocytes) require glucose

4. Spare proteins (carbs are used first so proteins can be preserved for muscle)

5. Allow for proper oxidation of fats

6. Structural elements in the body

7. Bulk to food

What are the 7 functions of carbohydrates (CHO)?

Simple, Complex, Nondigestable

3 different kinds of carbohydrates

monosaccharides, disaccharides

10% of CHO calories

Source of simple carbs and recommended intake?

Polysaccharides (glycogen, amylose, amylopectin)

Source of complex carbs and recommended intake?

55-65% of total calories

What is the recommended dietary intake of carbohydrates?

Cellulose, hemicellulose, lignin, pectin, gums, mucilage

14g of fiber/1000 Kcals of food

Source of non-digestible carbs and recommended intake?

True

T/F: Fiber provides insignificant Kcal contribution

Glucose, fructose, galactose

Different sources of carbohydrates: Monosaccharides (3)

Simple sugars, honey

Example of glucose

Fruits/veggies

Examples of fructose

milk sugar

Examples of galactose

monosaccharides, disaccharides, polysaccharides, fibers

4 sources of different carbohydrates

Lactose: milk

Maltose: malt sugar/barley, ale

Sucrose: molasses. Cane sugar, beet sugar, honey

Common sources of carbohydrates: Disaccharides

Only milk products

Beer

Fruits and veggies

Uncommon sources of disaccharides

Common: Unpeeled fruits, whole grains, beans

Uncommon: Whole fruit, apple sauce

Common and uncommon sources of carbohydrates: fibers

Common: Bread, cereal, pasta, rice, legumes, beans

Uncommon: Plantain, peas, lentils

Common and uncommon sources of polysaccharides

False

T/F Eating carbohydrates on a daily basis is bad for our health?

Carbohydrates (polysaccharides)

- Ingested

- Digestion in the mouth

-->

Disaccharides and Polysaccharides

- Further digestion in intestine and stomach

- Absorption in intestine

-->

Glucose

- Metabolism

- Energy and excess stored

How do we go from carbohydrates to energy?

Fat

Glycogen

How are carbohydrates stored?

True

Fructose, Disaccharides, galactose, polysaccharides --> glucose

T/F Everything becomes glucose in the body

- Metabolic state in which body's energy supply comes from ketones

- When the liver is metabolizing fatty acids in the absence of glucose

- The liver lacks the metabolic machinery required to utilize ketone bodies

- Ketone bodies are released into the blood for use by the rest of the body

- Bad breath*

Define ketosis

1. glucose levels fall

2. Release stored triglycerides

3. Fatty acids travel to liver & gets metabolizes

4. Liver makes ketones

5. ENERGY

What occurs in ketosis?

- bad breath

- strains kidneys (removing ketones)

- impairs cognitive function

- Affects fetus adversely

Cons of ketosis

true

T/F: Liver lacks metabolic machinery required to utilize ketone bodies

10

Added sugars should be no more than ____% of total calories

50

To prevent ketosis = at least ______ grams/day of carbohydrates

(Total calorie intake per day * 0.55) / 4

How to calculate carbohydrate intake:

15 grams

1/2 cup or 1 slice of starches provide how many grams/serving of carbohydrates:

12 grams

8 fl oz of milk provide how many grams/serving of carbohydrates:

0-10 grams

4 oz of fruits or vegetables provide how many grams/serving of carbohydrates:

Short chain fatty acids (SCFA)

Gases (CO2, hydrogen, methane)

What does bacterial digestion produce?

- Used for energy by colonic cells

- Acetate increase satiety

- Propitiate decrease fat synthesis

- Butyrate heals damaged mucosa lining / increase apoptosis

What are short chain fatty acids (SCFA) used for?

Cannot be digested/absorbed -> to the colon digest by bacteria

What happens to Non-digestible carbohydrates...

Normalizes bowel movements

- Absorbs water - softens and increases weight and size of stool

- Decreases constipation

Maintain bowel health

- Reduces risk of hemorrhoids

- Reduces risk of diverticular disease (small pouches in your colon)

Lower cholesterol levels

- Soluble fiber found in beans, oats, flaxseed and oat bran lower LDL

- May reduce BP - new research increase fruits and veg. = decrease BP

Helps control blood sugar levels

- Slows absorption of sugars

- Insoluble fiber may reduce the risk of developing type 2 diabetes

Aids in achieving healthy weight

- High-fiber foods are more filling than low-fiber foods

- Have fewer calories for the same volume of food

What are the benefits of high fiber diet?

Insoluble fiber

What type of fiber does the following:

- Helps with stool consistency

- Increased intestinal transit speed

- - inversely related to constipation

- - Decrease risk of hemorrhoids & diverticular

- Helps remove toxins and carcinogens

Soluble fiber

- Increases stool weight (pectin, gums)

- Slows fat absorption

- Decreases cholesterol absorption (pectin, guar gum, lignin)

- - Binds water, bile salts, and cholesterol

- - Prevents absorption

- Fermentation: Produce short chain FA (Cellulose, some gums)

- May be cancer and gut protective

Divide total calories you eat by 1000 and multiply by 14

How to calculate grams of fiber?

Whole --> getting the bran, endosperm, and germ of grain

Are whole grains or multi grains better?

Bran: fiber-rich outer layer that protects the seed and contains B vitamins and trace minerals

What is removed when processing grains to white grains?

Nutrients in type of bread: Whole grain gets more nutrients

What does this chart show?

- GRADUALLY

- Drink extra fluids

- Fiber can decrease the absorption of some Vitamins and Minerals

How to add fiber into diet?

The microbiome --> possibly affecting nerve signaling from the gut

- Increasing the production of intestinal toxins - may affect the brain

- Regular use of over-counter laxatives was associated with higher risk of dementia

Regular use of a laxative may change what of the gut?

Consumption of dairy causes gas, bloating, diarrhea, discomfort

~ Note: ~20% of people who think they are lactose intolerant are NOT (confirm with hydrogen breath test, milk challenge test)

What is lactose intolerance?

1. Stop milk and wait until symptoms are gone

2. Overnight fast

3. Next morning: drink 8-16 oz of fat-free milk (depending on how much milk in diet)

4. Symptoms should appear within ~3 hours

What is the milk challenge for lactose intolerance?

Genetics (reduction in lactase synthesis)

Celiac disease

Starvation (reversible)

Gastroenteritis - rotavirus (reversible)

Cause of lactose intolerance

People with a milk allergy are allergic to the milk protein (casein)

How is lactose intolerance different than a milk allergy?

• Avoidance of dairy

• Dietary Substitution/Selection

  • Lactose is a water-soluble molecule

  • Low fat foods have higher lactose

  • Soymilk/ almond milk

  • Yoghurt has bacteria that "predigest" lactose

  • Hard Cheeses

• Enzymatic treatment: otc enzyme preps take with meals (Lactaid)

• Not consuming dairy?

  • Calcium requirements still need to be met

  • Equivalent to ~4 cups/day

  • Calcium supplementation - calcium citrate or calcium citrate malate

  • Fortified foods

Management of lactose intolerance by:

Genetically based autoimmune reaction to gluten, must follow GLUTEN FREE DIET (1% of the population have this)

What is celiac disease?

Rye, wheat, barley, and triticale

Sources of gluten

Brain, muscles, tissues

Carbohydrates are main source of energy for.....

Low in nutritional value and fiber and high in sugar, sodium, and calories

20% of gluten-free people believe it is healthy, however, gluten free diets can be ____________ in nutritional value and fiber and _________ in sugar, sodium, and calories

Beer

Brewer's yeast

Salad dressing

Sauces (including soy sauce)

Where are common places for gluten to hide?

- Usually genetic

- Avoid fructose

- Especially high fructose corn syrup

- Results in toxic effects on liver, kidney, & small intestine + hypoglycemia

What is fructose intolerance?

Diabetes mellitus refers to a group of diseases that affect how the body uses blood sugar (glucose).

Glucose is an important source of energy for the cells that make up the muscles and tissues. It's also the brain's main source of fuel. The main cause of diabetes varies by type.

What is diabetes?

Genetics

Dietary habits

Obesity

Other chronic illness

Causes of diabetes?

Liver releases glucose into blood to achieve normal blood glucose levels

Low blood glucose goes into pancreas --> Glucagon released by alpha cells of pancreas resulting in...

Fat cells take in glucose from blood to achieve normal blood glucose levels

High blood glucose goes into pancreas --> Insulin released by beta cells of pancreas resulting in...

Measures the percentage of your red blood cells that have sugar-coated hemoglobin

What does the A1C test measure?

Diabetes

The following are symptoms for what disease?

- Feeling more thirsty than usual.

- Urinating often.

- Losing weight without trying.

- Presence of ketones in the urine. Ketones are a byproduct of the breakdown of muscle and fat that happens when there's not enough available insulin.

- Feeling tired and weak.

- Feeling irritable or having other mood changes.

- Having blurry vision.

- Having slow-healing sores.

- Getting a lot of infections, such as gum, skin and vaginal infections.

True

T/F Diabetes can cause complications during gestation?