Chapter 4&7- Carbohydrates and Alcohol (Ver 2.0)

Human Nutrition: Carbohydrates and Alcohol

Chapter Overview

  • Focus on carbohydrates and alcohol metabolism

  • Key Themes: Types of carbohydrates, digestion, absorption, health implications

Key Concepts

  • Types of carbohydrates: Simple (sugars) and complex (starches, fibers)

  • Carbohydrate digestion and absorption processes

  • Glycemic response and index definitions

  • Functions of carbohydrates in human health

  • Carbohydrate needs and dietary impacts

  • Lactose intolerance: Symptoms, causes, treatment

  • Alcohol metabolism

  • Health benefits and risks of alcohol consumption

Carbohydrates - Introduction

  • Role of Carbohydrates: Essential macronutrients providing energy for all cells

  • Sources: Synthesized by plants through photosynthesis (e.g., glucose)

  • Types: Simple carbohydrates (monosaccharides, disaccharides) and complex carbohydrates (polysaccharides like starches)

Composition of Carbohydrates

  • Organic compounds with a primary structure of CH₂O

  • Glucose (C6H12O6) is the most abundant carbohydrate

  • Two categories: Simple (fast-releasing) and complex carbohydrates (slow-releasing)

Classification of Carbohydrates

  • Simple Carbohydrates: Sugars divided into mono- and disaccharides

    • Monosaccharides: Single sugar units (e.g., glucose, fructose)

    • Disaccharides: Linked sugar units (e.g., sucrose, lactose, maltose)

  • Complex Carbohydrates: Long chains of monosaccharides (e.g., starches, fibers)

Simple Carbohydrates

Monosaccharides

  • Types:

    • Glucose: Preferred energy source for all organisms

    • Galactose: Found in milk

    • Fructose: Sweetest, naturally occurring in fruits

    • Pentoses: (5 carbons) important for nucleic acids

Disaccharides

  • Examples:

    • Sucrose: Glucose + Fructose (table sugar)

    • Lactose: Glucose + Galactose (milk sugar)

    • Maltose: Glucose + Glucose (rarely found as a disaccharide)

Complex Carbohydrates

Polysaccharides

  • Starches: Storage form in plants, found in grains and vegetables (amylose and amylopectin)

  • Glycogen: Storage form in animals, highly branched structure

  • Fiber: Not digestible by human enzymes (cellulose, soluble and insoluble fibers)

Dietary Fibers

  • Types:

    • Soluble: Found in oats, beans (fermentable)

    • Insoluble: Found in whole grains, vegetables (non-fermentable)

    • Functional: Added for health benefits (e.g., psyllium)

  • Health Impact: Fiber reduces risks of obesity, diabetes, and heart disease

Carbohydrate Digestion and Absorption

  1. Mouth: Salivary amylase begins starch breakdown.

  2. Stomach: No carbohydrate digestion occurs.

  3. Small Intestine: Primary site for digestion; pancreatic amylase and brush border enzymes complete breakdown.

  4. Large intestine: Fiber partially broken down by gut bacteria; remaining fiber excreted.

Monosaccharide Absorption

  • Monosaccharides enter bloodstream via the small intestine and are transported to the liver for processing.

Glycemic Index (GI)

  • Definition: Measurement of carbohydrate effects on blood glucose levels.

  • High GI Foods: Rapidly increase blood glucose (e.g., sugary foods).

  • Low GI Foods: Slowly raise blood glucose, associated with better health outcomes.

Alcohol Metabolism

  • Alcohol is a non-nutrient yielding 7 kcal/g.

  • Main Metabolism: Primarily in the liver via the Alcohol Dehydrogenase System, converting ethanol to acetaldehyde and then to acetate.

  • Health Effects: Moderate consumption may reduce heart disease risk; excessive consumption leads to liver damage and nutritional deficiencies.

Health Consequences of Alcohol Abuse

  • Risks include obesity, liver disease, brain damage, and nutrient deficiencies.

  • Mental effects include impaired judgment and coordination.

Lactose Intolerance

  • Caused by insufficient lactase enzyme leading to gastrointestinal issues.

  • Common in specific ethnic groups; management includes dietary adjustments.

Dietary Recommendations

  • Adults: RDA for carbohydrates is 130g/day; AMDR is 45-65% of total caloric intake.

  • Fiber Recommendations: 38g/day for men, 25g/day for women.

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