Carbohydrate Overview

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1 Carbohydrate Overview What is a carbohydrate? Monosaccharides and Disaccharides Polysaccharides How does eating a carb become a part of you? Why do you need carbohydrates? How much do you need? Low carb (Keto) Diet & Metabolic Syndrome

2 What is a Carbohydrate? Mainly from plants Grains (bread, pasta, rice, corn, oats), beans, lentils, fruits & veggies Formed during photosynthesis

3 Foods with Carbohydrates

4 2 Types of Carbohydrates 1. Simple Carbohydrates Monosaccharide (1 sugar molecule) Disaccharide (2 sugar molecules) 2. Complex Carbohydrates Polysaccharide (100 s of sugar molecules) Fiber Glycogen

5 Simple Carbs ( Sugars ) Digestion and absorption are quick 1. Monosaccharide The basic building block of ALL carbohydrates Glucose, Fructose, Galactose 2. Disaccharides: 2 Monosaccharides linked together Maltose = Glucose + Glucose Sucrose = Glucose + Fructose Sugar, honey, maple syrup Lactose = Glucose + Galactose Milk sugar

6 Lactose Intolerance 75% of people in the world have difficulty with the lactose in milk. Incomplete digestion of lactose because your body produces low levels of the enzyme lactase Symptoms: Excess gas, stomach ache, diarrhea May be able to digest small amounts of lactose Intolerant to lactose (sugar) in milk. Not an allergic reaction to the protein in milk.

7 Foods with lactose Milk, milkshakes, frozen yogurt, cottage cheese, processed cheese, sour cream, cream cheese May contain lactose: Bread, pancakes, cakes, cookies & biscuits Instant mashed potatoes Creamy salad dressing Read labels for the following: milk, lactose, whey, curds, milk by-products, dry milk solids & powder. Very little lactose in aged cheese & yogurt

8 Complex Carbohydrates Polysaccharides: 100 s of sugar molecules 1. Starch (glucose+glucose+glucose ) Grains (wheat, rice, oats), beans, lentils, potatoes 2. Fiber (not digestible) 3. Glycogen Glucose storage in body: NOT in food Stored in your liver & muscles - Store 1 gram of glycogen with 3 grams of water

9 How Eating Carbohydrates Become a Part of YOU! Most digestion is in small intestine where enzymes break carbohydrate chains into monosaccharides. Monosaccharides are carried through blood to liver. The liver changes all monosaccharides to glucose Glucose supplies your body with energy.

10 Why do you need carbohydrates? Energy Primary energy source for the body Fiber Not digested and not absorbed by the body. Beneficial for your health

11 Energy Glucose is your primary energy source Blood sugar is glucose Brain only uses glucose Your body obtains glucose from: Carbohydrates consumed. All carbs become glucose. Glycogen stored in the body (liver and muscle) Last option-you can make glucose from body protein All carbohydrates provide 4 calories/gram

12 Fiber Not digested and not absorbed by the body. MANY health benefits Helps keep blood glucose stable Fills you up on fewer calories Lowers blood cholesterol (beans and lentils best) Decreases risk of colon cancer (whole grains best) May improve beneficial intestinal microbiome Slightly increases metabolism

13 Fiber-Up How much fiber? Men: 38 grams/day Women: 26 grams/day How do you get fiber? Only in plant foods Beans, lentils, whole grains, fruits, vegetables, nuts No fiber in meat, diary, oils

14 Carbs: Challenge Statements REVISED 1. Lactose intolerance is an allergic reaction to milk. T/F 2. Carbohydrates are the main energy source for your brain. T/F 3. Iceberg lettuce & celery are high in fiber. T/F

15 Regulating Blood Glucose Insulin A hormone released when blood glucose is high (ex: ate pancakes with syrup for breakfast) 1. Insulin is the key that allows glucose into cells 2. Promotes the liver & muscle to store glycogen 3. Promotes glucose to be stored as fat

16 Regulating Blood Glucose Glucagon A hormone released when blood glucose is low (ex: did not eat breakfast) 1. Promotes the release of glycogen for glucose 2. Promotes the breakdown of protein to glucose

17 Challenge Statement Your body changes carbohydrates into sugar, which then turns into fat

18 1-Minute Pair & Share Your body changes carbohydrates into sugar True or False why? which then turns into fat True or False why?

19 Is Gluten Bad for You? Celiac Disease: An autoimmune disorder where gluten, a protein found in wheat, barley and rye damages the lining of the small intestine. Celiac: Must consume a gluten-free diet: corn, rice, buckwheat, amaranth & quinoa Gluten (in wheat) is fine, as long as you do not have celiac disease.

20 How many carbs do you need? Recommendations: 45%-65% of your calories from carbohydrates 2,000 calorie diet = grams of carbs You need at least 130 grams: based on glucose needs for your brain Many low carb diets recommend 30 grams of carbohydrates per day. Hamburger bun has approximately 22 grams

21 Experimental Studies 1. Brehm 42 overweight women Low carb 20-40g/day vs low fat/high carb eat 450 fewer calories 2. Foster 60 overweight men & women Low carb g/day vs low fat/high carb 1-year study

22 Experimental Studies 3. Samaha 130 very overweight (288 lbs) and 85% men Low carb <30 g/day vs low fat/high carb 4. Yancy 120 overweight men & women Both groups given a daily vitamin/mineral supplement Low carb < 20 g/day vs low fat/high carb & low cal 5. Stern 1 year follow-up from Samaha study (#3)

23 % Change -Weight Loss, 6 months Low Carb High Carb Study #1* Study #2* Study #3* Study #4*

24 % Change Triglycerides 6 months Low Carb High Carb Study #1* Study #2 Study #3* Study #4*

25 % Change HDL (good cholesterol) 6 months Low Carb High Carb Study #1 Study #2* Study #3 Study #4*

26 % Change Weight Loss 1 yr - Not statistically significant Low Carb High Carb Study #2 Study #5

27 % Change Triglycerides 1 Year statistically significant Low Carb High Carb Study #2* Study #5*

28 % Change HDL (good chol) 1 year statistically significant Low Carb High Carb Study #2* Study #5*

29 Results Low Carb vs. High Carb Diet Low carbohydrate diet has greater weight loss during 6 month period Low carbohydrate diet decreased triglycerides (blood fat) in 1 year period Low carbohydrate diet produced more favorable results for HDL (good cholesterol) in 1 year period

30 Why is a low carbohyrdate diet so successful for some people? Should you be eating low carb?

31 Who benefits from a low carbohydrate diet? People w/ Insulin Resistance (Metabolic Syndrome) Cells don t respond to the hormone insulin ( key that unlocks cell doors for glucose). Glucose can not get into the cell even though plenty of insulin. An over production of insulin is needed to get the glucose into the cells. The extra insulin in the blood causes the liver to produce more triglycerides. High triglycerides increase your risk for heart disease.

32 Metabolic Syndrome It is the cells insulin resistance that leads to the metabolic changes called Metabolic Syndrome More than 25% of the population has Metabolic Syndrome

33 Metabolic Syndrome Indicators If you have at least 3 of these 5 risk factors, you may have Metabolic Syndrome 1. Fasting triglycerides > HDL ( good ) cholesterol: women <50; men <40 3. High blood pressure (>130/85) 4. Abdominal weight: waist -women >35 ; men > Family history of heart disease, high blood pressure or diabetes

34 Managing Metabolic Syndrome Exercise Minimum: 30 minute brisk walk every day Weight loss Helps decrease insulin resistance Food Choices ~30% of calories from high fiber carbs (whole grains, beans, fruits, veggies) ~40% of calories from healthy fats (nuts, avocado) ~30% of calories from protein (fish, chicken, cheese) DO NOT go on Keto diet if planning pregnancy. Ketosis causes irreversible brain damage to fetus.

35 Challenge Questions 1. Metabolic Syndrome occurs when: a. The body doesn't make enough insulin b. Excess protein is used to make glucose c. Cells become resistant to insulin so the body produces large amounts of insulin to get glucose into cells. 2. A high carbohydrate, low fat diet puts a person with Metabolic Syndrome at risk for heart disease. a. True b. False

36 Limit Processed Carbs, Don t Eliminate Carbs Carbohydrates main role is glucose - the preferred fuel for the brain Recommended - largest % of your calories come from carbohydrates 45-65% of total calories What are the BEST carbohydrates? The ones with FIBER, VITAMINS, MINERALS, PHYTOCHEMICALS Beans, lentils and split peas Whole grains (whole wheat bread & pasta, oats, brown rice) Fruits and vegetables

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