lecture 10 carbs

Principles of Nutrition - Chapter 5: Energy-Yielding Nutrients - Carbohydrates

Page 1: Introduction

  • Instructor: Bill Helferich, PhD, Professor of Nutrition, Food Science, and Human Nutrition, ACES College

  • Course: FSHN 220 - Principles of Nutrition

  • Date: 09/18/2024

Page 3: Learning Outcomes

  • Identify Major Types of Carbohydrates:

    • Monosaccharides: Glucose, Fructose, Galactose, Ribose

    • Disaccharides: Maltose, Sucrose, Lactose

    • Oligosaccharides: Raffinose, Stachyose

  • Alternative Sweeteners: Can be used to reduce sugar intake.

  • Carbohydrate Intake Recommendations: Health risks associated with low or excessive intakes.

  • Functions of Carbohydrates: Various roles in the body.

Page 4-10: Types of Carbohydrates

  • Simple Carbohydrates:

    • Monosaccharides:

      • Glucose: Most common, also known as dextrose or blood sugar.

      • Fructose: Found in fruits and honey, metabolized to glucose in the liver.

      • Galactose: Found in dairy, converted to glucose in the liver.

    • Disaccharides:

      • Maltose: Glucose + Glucose (alpha bond).

      • Sucrose: Glucose + Fructose (alpha bond).

      • Lactose: Galactose + Glucose (beta bond).

    • Oligosaccharides: 3-10 sugar units, found in beans and legumes, may be fermented in the large intestine.

Page 11-16: Complex Carbohydrates

  • Digestible Polysaccharides:

    • Starch: Composed of 1,000+ monosaccharides, includes amylose and amylopectin.

    • Food Sources: Potatoes, beans, breads, pasta, rice.

  • Indigestible Polysaccharides (Fiber):

    • Types:

      • Insoluble Fiber: Increases fecal bulk, decreases intestinal transit time (e.g., cellulose).

      • Soluble Fiber: Delays gastric emptying, slows glucose absorption (e.g., pectin).

    • Health Benefits: Promotes bowel health, reduces obesity risk, enhances blood glucose control.

Page 19-21: Carbohydrate Intake and Functions

  • Carbohydrate Intake:

    • 50% of total energy needs; added sugars should be limited to 6%.

    • Average intake is below recommended levels for dietary fiber.

  • Functions of Digestible Carbohydrates:

    • Provide energy (4 kcal/g).

    • Protein sparing and prevention of ketosis.

  • Functions of Indigestible Carbohydrates:

    • Promotes bowel health and reduces cholesterol absorption.

Page 22-38: Health Concerns and Recommendations

  • High-Fiber Diets: Can lead to painful elimination and intestinal blockages if excessive.

  • High-Sugar Diets: Linked to low nutrient density, dental caries, and high glycemic index.

    • Recommendations: Limit sugar intake to no more than 10% of total energy intake.

  • Glycemic Index and Load:

    • Glycemic Index: Blood glucose response to food.

    • Glycemic Load: Amount of CHO in food multiplied by GI.

    • High glycemic load foods can increase risk for cardiovascular disease (CVD).

Page 39-40: Lactose Maldigestion

  • Lactose Maldigestion: Undigested lactose leads to gas and discomfort.

    • Coping Strategies: Determine tolerated amount, consume dairy with fat, use lactase pills.

Page 41: Content Review

  • Key Questions:

    • Main function of carbohydrates?

    • Consequences of low carbohydrate intake?

    • What is gluconeogenesis?

    • Health benefits of fiber?

    • Harms of excessive sugar consumption?

    • Understanding lactose maldigestion?

    • Importance of low gly