- Carbohydrates

What are Carbohydrates (CHO)?

• Molecules in Carbohydrates are made of Carbon, Hydrogen, and Oxygen.

• Formed by plants via photosynthesis.

• Stored in plants as starch.

Photosynthesis

• Energy, 6 carbon dioxide molecules and 6 water molecules are used.

• Water molecules are involved; 1 glucose molecule is produced (carbohydrate).

• 6 oxygen molecules are released.

• Overall equation:
  6CO2 + 6H2O + \text{energy} \rightarrow C6H{12}O6 + 6O2

Photosynthesis (cont.)

• Plants convert light energy into chemical energy using…

  • Sunlight

  • Water

  • Carbon Dioxide

• Photosynthesis produces sugars and oxygen.

Carbohydrate Classifications

• Simple Carbs

  • Monosaccharides

  • Disaccharides

• Complex Carbs

  • Oligosaccharides

  • Polysaccharides

Monosaccharides

• Glucose

• Galactose

• Fructose

Disaccharides

• Sucrose

• Lactose

• Maltose

Simple Carbohydrates

• Includes Monosaccharides and Disaccharides.

Complex Carbohydrates

• Oligosaccharides

  • Short chain (3-10 sugars)

  • Examples: Maltodextrin, Corn Syrup

• Polysaccharides

  • Long chains (> 10 sugars)

  • Examples: Starch, Glycogen

Other Polysaccharides

• Dietary fiber

  • Nondigestible

  • Plant sources

  • Soluble vs insoluble

  • Plays a crucial role in digestive health and overall well-being

  • Passes through the digestive system without being fully broken down

Functional Fiber

• Nondigestible

• Commercially produced in isolated form

• Extracted from their natural sources

• Specifically added to foods or supplements to enhance fiber content or improve texture and palatability

Total Fiber

• Dietary + Functional = Total Fiber

• Encompasses all fiber sources in a food or diet

Artificial Sweeteners

• Classified as…

  • Non-nutritive

  • Nutritive

• Generally sweeter than sucrose

• MUST BE FDA approved

• Will have GRAS (generally regarded as safe) status

• Considered safe based on the scientific knowledge of experts

Types of Artificial Sweeteners (Examples)

• Saccharin

  • Sweet’N Low

  • Sugar Twin

• Sucralose

  • Splenda

• Aspartame

  • NutraSweet

  • Equal

Stevia and Other Sweeteners

• Stevia

  • Truvia

  • SweetLeaf

• Acesulfame-K

  • Sunett

  • Sweet One

• Sugar Alcohols

Functions of Carbohydrates

• Energy Source

  • 4\,\text{kcal/g}

  • Primary energy source for the body, especially during exercise

  • Only energy source for high-intensity anaerobic exercise

  • Energy source for the cells of the central nervous system (CNS)

Metabolic Primer for Fat Metabolism

• Provides critical intermediates for energy production from fat breakdown

• Prevents ketosis

• Prevents protein catabolism in the body

• Decreases gluconeogenesis

• Spares muscle tissue

Carbs and Your Health

• Carbs are phytochemicals

  • Found in plants

  • Antioxidants

  • Enhance immune function

• Fiber

  • Soluble fiber

  • Lowers cholesterol

  • Insoluble fiber

  • Adds bulk to intestinal contents

  • Decreases transit time of intestinal contents

  • Draws water into intestinal contents

Fiber and Health Outcomes

• Fiber may be related to…

  • Reduced risk of heart disease (cholesterol lowering)

  • Reduced risk of cancer

  • Improved weight management (satiation)

• Simple sugars may harm health:

  • Dental caries

  • Weight gain