Carbohydrates
Not long ago the world was caught up in an anti-carbohydrate craze. What was or is the problem? Why are carbohydrates so unpopular?
Carbohydrates are sugar compounds that plants make when exposed to light : Photosynthesis
Photosynthesis Requires carbon dioxide and sunlight in the presence of chlorophyll Output is glucose and oxygen
Carbohydrates come in three styles Simple carbohydrates Complex carbohydrates Dietary fiber
Simple Sugars Monosaccharide = one sugar Examples: Glucose. Fructose Galactose
Glucose is a simple building block and source of energy for the body.
Simple Sugars Disaccharide = two sugars or double sugar Examples: Sucrose (Table Sugar) is glucose and fructose Lactose (milk sugar) is glucose and galactose Maltose (malt sugar) is glucose and glucose
Complex Carbohydrates Polysaccharides = many sugars Trisaccharides Tetrasaccharide Oligosaccharides (3-10 sugars)
Oligosaccharides Examples Raffinose (Three sugars) in vegetables and potatoes Stachyose In vegetables and potatoes Starch. Very complex carbohydrate In pasta, rice, potatoes, etc
Dietary Fiber, a polysaccharide Cellulose Hemicellulose Pectin Gums Lignin
Soluble vs insoluble fiber Soluble fiber is healthy and should be included in the daily menu Insoluble fiber cannot be digested by human digestive enzymes. The chemical bonds are just too tight.
Dietary Fiber Insoluble: complex structure of glucose molecules that are not broken down by digestive enzymes Soluble: A starch that retards starch digestion, stabilizing the release of glucose in the blood stream Resistant starch: Starch that escapes digestion in the small intestines.
Fiber in the diet Moves food quickly through the entire digestion process. Prevents constipation, relieves diverticulosis Absorbs water in the large intestine Makes stool softer and reduces the risk of hemorrhoids.
Fiber slows the digestion of glucose Complex carbohydrates slow overall digestion resulting in better control of glucose in the blood Greater satiety.
How Much Fiber Do I Need? Recommendation: 14 grams (0.5 ounces) per 1,000 calories. Other recommendations are 25 to 40 grams of dietary fiber per day.
Why Use Complex Carbohydrates? Sucrose alone is too concentrated. Vitamins and minerals are used in the metabolism of carbohydrates, refined sugars have no vitamins and minerals and could result in the depletition of nutrient stores in the body.
Plan a menu with high levels of complex carbohydrates to provide energy over a longer time, like between breakfast and lunch. Oatmeal and whole wheat bread or toast gives sustained energy without feeling hungry mid-morning. What happens with a breakfast of sweet bread and coffee?
Fruits are a natural and necessary source of dietary fiber and provide appropriate nutrition for the bodies God made for us.
Digestion of Carbohydrates Rate of digestion is dependent upon what we are dealing with regarding simple sugars or complex carbohydrates.
Digestion of simple sugars Since these mono or di-saccharides are at their smallest size, no further digestion is necessary. They are available to be absorbed into the blood stream immediately.
Digestion of complex carbohydrates The breaking down of complex carbohydrates takes longer so smaller quantities of sugars are released at one time in the digestion and absorption process.
Absorption of glucose from the small intestine Insulin is released in response to the amount of glucose to be absorbed. The greater the glucose load, the larger amount of insulin is secreted by the pancreas.
Role of Insulin is to transport glucose from the blood stream across the cell wall. Without glucose in the cell, no energy is released for bodily activities. Insulin is the only way glucose gets into the cell.
Effect of insulin in the blood stream If all the glucose has been transported across the cell wall, then insulin calls for more food so it can continue its work. This is why after a large meal, you feel hungry very soon. Insulin is calling for more food that the body interprets as hunger.
Conversion of glucose into energy Glucose is converted to energy in the mitochondria, small organs with each cell. This conversion produces potential energy + heat + carbon dioxide + water
Glycemic Index Rating of foods based upon availability of simple sugars to avoid high levels of glucose in the blood stream. High GI: white bread, potatoes, carrots Low GI: whole wheat bread, apples, lentils, and peanuts
Dietary Guidelines Regarding Carbohydrates 1. Chose fiber-rich fruits, vegetables, and whole grain often. (Consistently?) 2. Choose and prepare foods and beverages with little or no added sugar or caloric sweeteners. 3. Reduce the incidence of dental caries by practicing good oral hygiene and limiting consumption of sugar containing foods.
Summary 1. Choose complex carbohydrates for their health benefits, 2. Know other names for sugar, (evaporated cane juice) 3. Plan menus to include dietary fiber on a daily basis. (What foods are high in fiber)