Chapter 4: Sugars, Starches and Fibers. Copyright 2012 John Wiley & Sons, Inc. All rights reserved.
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1 Chapter 4: Sugars, Starches and Fibers Copyright
2 Student learning outcomes: At the end of this chapter, you should be able to: Compare and contrast whole grains and refined sugars Compare and contrast types of carbohydrates Describe the role of carbohydrates in health and disease Plan a diet to meet carbohydrate recommendations
3 THINK about this then share within a PAIR then SHARE with the class What do you know about sugars, starches, and fibers? What are whole grains and refined sugars? How whole grains and refined sugars important for your health?
4 Whole grains vs. refined grains Whole grains: contain the whole kernel, including the brain, germ, and endosperm Refined grains: foods processed to remove course parts such as the bran and germ which removes the fiber and some vitamins and minerals
5 Whole grains vs. refined grains
6 Enrichment Legislation requires the fortification of grains with some of the nutrients removed during processing
7 Enrichment
8 Empty calories Refined sugars contain calories but lack fiber and other nutrients Sugars from whole foods such as fruit and vegetables are more nutrient dense
9 Empty calories
10 Concept check How are whole grains and refined sugars similar and different? How are hole grains and refined sugars important for your health?
11 Concept check In a refined grain, which part remains? a) Germ b) Bran c) Endosperm d) All of the above
12 Carbohydrates Carbohydrates (CH 2 O) n C = carbo; H 2 O = hydrate Complex Polysaccharides (poly means many) Disaccharide (di means two) Simple Monosaccharide (mono means one) Animal Storage Glycogen Lactose Galactose Plant Storage Starch Maltose Glucose Plant Structure Fiber Sucrose Fructose Soluble Insoluble
13 Disaccharides vs. Monosaccharides
14 Complex carbohydrates Excess glucose is linked together for storage Glycogen: storage in animal skeletal muscles and the liver Starch: storage in plants Fiber: a different type of bond links glucose molecules to make plant support structures Humans cannot break this type of bond
15 Complex carbohydrates Glycogen Starch Fiber
16 Excess glucose in animals Glycogen: limited storage polymer of glucose in skeletal muscles and liver Once glycogen storage capacity reached then glucose must be converted into fat Fat: unlimited storage in adipose tissue
17 Complex carbohydrates
18 Photosynthesis CO 2 + H 2 O carbon + water dioxide sunlight energy Starch C 6 H 12 O 6 + O 2 glucose + oxygen Fiber
19 Photosynthesis
20 Soluble fiber vs. insoluble fiber Soluble fiber: Dissolves in water Partially digested by bacteria in large intestine Helps lower cholesterol Examples: pectins, gums, & some hemicelluloses
21 Soluble fiber vs. insoluble fiber Insoluble fiber: Does not dissolve in water Not digested by bacteria in large intestine Examples: cellulose, some hemicelluloses, & lignin
22 Soluble fiber vs. insoluble fiber
23 What are similarities and differences between: Glucose and maltose? Maltose and starch? Starch and fiber? Starch and glycogen? Glucose and glycogen?
24 Concept check Amylase breaks down starch into which disaccharide? a) Glycogen b) Maltose c) Glucose d) Sucrose
25 Carbohydrate digestion
26 Lactose intolerance Low levels of small intestine enzyme lactase The disaccharide lactose cannot be broken down into monosaccharides Lactose passes into the large intestines where it is digested by bacteria Symptoms: gas, abdominal distension, cramping, diarrhea Obtain calcium from: tofu, legumes, dark green vegetables, canned salmon and sardines, calciumfortified foods, calcium supplements, lactasetreated milk
27 Lactose intolerance
28 Indigestible carbohydrates Fiber: not broken down by human enzymes Oligosaccharides: 3 10 sugar units; some are not broken down by human enzymes Resistant starch: natural structure of the grain protects the starch molecules or cooking and processing alter digestibility Examples: legumes, unripe bananas, and cold cooked potatoes, rice, and pasta
29 Indigestible carbohydrates
30 Indigestible carbohydrates
31 Glycemic index vs. load vs. response Glycemic index: ranking of how a food affects blood glucose relative to an equivalent amount of carbohydrate from a reference food, such as white bread or pure glucose Examples: white bread = 100, kidney beans = 25
32 Glycemic index vs. load vs. response Glycemic load: compares the effect of typical portions of food on blood glucose Glycemic response: measures how quickly and how high blood glucose levels rise after carbohydrate consumption
33 Glycemic index
34 Carbohydrate functions Energy! Lactose: used by nerve cells and to make milk Ribose & deoxyribose: in DNA & RNA Ribose: in B vitamin riboflavin Cell membrane signaling Cushioning and lubrication
35 Insulin vs. glucagon Increased blood glucose Insulin secretion Glucose taken into cells Decreased blood glucose Decreased blood glucose Glucagon secretion Glucose released from liver Increased blood glucose
36 Insulin vs. glucagon
37 Digestion & cellular respiration amylase amylase Starch Maltose C 6 H 12 O 6 + O 2 glucose + oxygen CO 2 + H 2 O + ATP carbon + water + energy dioxide
38 Carbohydrate metabolism Glucose (6 carbons) Aerobic (requires oxygen) Mitochondria Glycolysis Pyruvate (3 carbons) Anaerobic (without oxygen) Cytosol Cellular Respiration Lactic Acid Fermentation Carbon dioxide ATP per glucose Lactic acid 2 ATP per glucose
39 Cellular respiration
40 Protein & fat breakdown
41 Ketones Ketones or ketone bodies = acidic molecules produced by fat breakdown when carbohydrates are not available to cells Heart, muscle and kidneys use for energy Brain adapts after 3 days to use ketones Produced with starvation, low-carb diets, diabetes
42 Ketones Ketosis: increased ketones in blood Ketoacidosis: acidic blood from increased ketones
43 Concept check Which hormone is secreted when blood glucose is low? a) Insulin b) Glycogen c) Ketones d) Glucagon
44 THINK about this then share within a PAIR then SHARE with the class What do you know about diabetes?
45 Diabetes mellitus Diseases characterized by high blood glucose Type I: decreased insulin secretion Autoimmune destruction of insulin-secreting cells in the pancreas Type II: insulin resistance Gestational: first observed during pregnancy
46 Diabetes mellitus
47 Diabetes mellitus
48 Diabetes mellitus signs & symptoms High blood glucose since insulin does not signal cells to take up glucose Causes weight loss since the body breaks down fat Causes increased hunger
49 Diabetes mellitus signs & symptoms Increased glucose in urine Water tries to dilute glucose causing increased excretion of water causing dehydration and thirst Blurred vision Water tries to dilute glucose in the eye
50 Diabetes mellitus complications
51 Diabetes mellitus management Control blood sugar levels Limit carbohydrate intake Increase whole grains, decrease refined sugars Type I & some Type II patients need insulin injections Type II patients often take oral drugs
52 Diabetes mellitus management Exercise Exercise and weight loss in Type II helps prevent, reverse, and manage the disease Low saturated fat, low trans fat, low cholesterol
53 What are similarities and differences between: Insulin and glucagon? Type I and Type II diabetes?
54 Hypoglycemia Low blood sugar levels Caused by: Overmedication with insulin Abnormal insulin or other hormone secretion or response
55 Hypoglycemia Fasting hypoglycemia: when a person has not eaten and usually has some other condition Reactive hypoglycemia: too much insulin response after a highcarbohydrate meal
56 Dental caries (cavities) Bacteria in mouth digest carbohydrates and produce acid which damages tooth enamel Increased risk: Increased intake of sucrose and starch Frequent exposure
57 Carbohydrates & calorie intake
58 Carbohydrates & weight loss
59 Debate Should You Avoid High-Fructose Corn Syrup?
60 Nonnutritive (artificial) sweeteners Replace sugar in the diet Pros and cons: + Decrease dental caries + Control blood sugar Associated with weight gain Present in low nutrient density foods Toxic at high doses
61 Cardiovascular disease High-sugar diets increase blood lipids High blood glucose damages blood vessels Soluble fiber decreases cholesterol absorption and synthesis High-fiber diets decrease blood pressure, weight, blood glucose, and heart disease Diets high in fruits and vegetables increase fiber and protective antioxidants
62 Soluble fiber & cholesterol
63 Bowel health High-fiber diets decrease: Constipation (if adequate water is consumed) Hemorrhoids (varicose veins in the anus and rectum) Diverticula (outpouching of the large intestines) Colon cancer??
64 Diverticulosis
65 Applications What advice could you give to a loved on about carbohydrate consumption to decrease disease risk?
66 Carbohydrate recommendations Enough carbohydrate to meet glucose needs Choosing types for health & disease prevention RDA for carbohydrate =130 g/day Acceptable Macronutrient Distribution Range for carbohydrate = 45 65% of total calorie intake Adequate Intake for fiber = 38 g/day for men & 25 g/day for women
67 How much carbohydrate do you eat?
68 Calculate Total calories = 3000 Total carbohydrates = 500 grams Carbohydrates = 4 calories/gram Fiber = 20 grams Does this diet meet the RDA and AMDR for carbohydrate intake and the AI for fiber?
69 Put it together What is the percentage of calories from carbohydrate in a diet that provides 240 grams of carbohydrate and 2400 Calories? a) 10 b) 40 c) 50 d) 60
70 Thinking it through
71 Choosing carbohydrate wisely 2010 Dietary Guidelines and MyPlate: increase whole grains, fruits and vegetables, and reduced-fat dairy products limit foods high in refined grains and added sugars Dietary Guidelines specifically recommend reducing intake of sugar-sweetened beverages
72 Choosing carbohydrate wisely MyPlate recommends for a 2000 calorie diet 6 oz of grains (half should be whole grains) 2 cups of fruit 2 1 / 2 cups of vegetables
73 ChooseMyPlate.gov
74 Interpreting food labels
75 Interpreting food labels
76 Interpreting food labels
77 Nutrition in the news Low-carb diets High-fructose corn syrup Vending machines in schools Artificial sweeteners Taxes on sugar-sweetened beverages
78 Checking student learning outcomes How are whole grains and refined sugars similar and different? How do they contribute to health and disease? How are types of carbohydrates similar and different? What advice would you give to a loved one about carbohydrate consumption?
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