Post on 23-Dec-2015
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Carbohydrates• One of the three macro-nutrients• The main nutrient in grain products• Provides much of the fuel that keeps the body
going
Carbohydrates
• The body’s most preferred source of energy– 4 calories/gram
• Largest volume of our daily diet (60% on average)– CDC recommends 45%-65% of our calories be carbs
• Form of food• Form of sugar
Carbohydrates Role
• Turned into Glucose (sugar) in the body
• Glucose is the energy supply for the body’s automatic activity and for the performance of our daily tasks
Carbohydrates Role
• Important to metabolism– Complex carbs will increase metabolism
• Any unused Carbohydrates/Glucose is stored as fat
Carbohydrates = Sugar= Energy
• Glucose is freed in the small intestines– Hydrolysis= splitting of a compound into smaller
parts by the addition of water– Carbohydrates are broken down until they yield
the sugars from which they are formed
The Three most common in US
• Wheat• Corn• Rice (Wild Rice is not really rice, but merely a grass seed)
• Other Common grains:– Oats– Rye– Barley
Whole Grain
Grains that contain germ, endosperm, and bran• Wheat• Oat• Barley• Maize• Brown Rice• Farro• Spelt
• Einkorn• Kamut• Rye• Millet• Quinoa• Amaranth• Triticale• Teff• Emmer• Buckwheat
Enriched Grains
• Nutrients lost in Refining are put back– Represent a fraction of nutrients removed– Inferior to whole grains
Fortified Grains
• Replaces same nutrients as enriched foods• Also adds more nutrients that were not
naturally there– Calcium in OJ– Iodine in table salt– Vitamin D in Milk
Simple Carbohydrates
• SUGARS= Glucose– Basic source of energy– Quick energy– Found in Fruits
• Sucrose – table sugar• Fructose – fruit sugar• Glucose – blood, grape, corn sugar• Maltose – malt or grain sugar• Lactose – milk sugar
Sources of Simple Carbohydrates
• Sugar• Fruit• Fruit juice• Table sugar• Honey• Soft drinks• sweets
Simple Carbohydrates
• Simple carbohydrates – quick energy sources– But usually no other nutrients or fiber
Complex Carbohydrates
• Supply energy – other nutrients and fiber that the body needs– The better choice.
Complex Carbohydrates
• Cellulose– Major component of plant cell walls
• Starch (amylose)– Plants
• Glycogen– Stored form of glucose in body, animal starch
Complex Carbohydrates
• Starch: Supplies the body with long, sustained energy
• All starchy foods are plant foods– Seeds 70% starch– Bean and Pea family 40% starch– Tubers
Sources of Complex Carbohydrates
Starch• Bread• Cereal• Potatoes• Pasta• Rice• legumes
Fiber• Bran• Whole-grain• Raw vegetables• Fruit
Dietary Fiber
• Found in plant cells• Tough and stringy• Does not break down completely• The Non-digestible part of plants
Why Fiber?
• Keeps food moving efficiently through the body:– preventing constipation & hemorrhoids
• Decrease chances of heart disease by lowering cholesterol
Why Fiber?
• Helps to control blood sugar levels – Important for diabetics
• High fiber eating is lower in calories, makes you feel fuller faster = weight control
High Fiber Foods
• Beans• Whole grains• Brown rice• Popcorn• Nuts• Baked potato with skin
• Berries• Bran cereal• Oatmeal• vegetables
Choosing the Best Bread
• Look for:– Short ingredient list– At least 3g fiber– The word “whole” in the
ingredients
• Be wary of – Wheat flour: (25% wheat
75% white flour)– Enriched flour– Sugar grams
Breads in Categories
• “Best Breads”– 100% whole wheat 1st ingredient– No enriched flour
• “Better Breads”– List whole wheat as 1st ingredient– May have enriched flour in the ingredients
• “No No Breads”– Bleached, enriched flour 1st ingredient
Unbolted???• Unbolted: means that the bran has not been
removed– Higher fiber
• Bolted: means that the bran has been removed
Flour & Grain unveiled• Buckwheat (Soba) Flour: does not contain
wheat or gluten• Oat Flour: makes for a moister whole-grain
bread• Rye Flour: high protein and fiber, should say
“unbolted”• Cornmeal: white or yellow, may be “bolted” or
“unbolted”
Flour unveiled• Soy Flour: ground soybean, high in protein• Arrowroot Flour: starch, root of a plant, easy
to digest, main ingredient in many infant and toddler snacks
• Rice: more starch than gluten• Spelt: cereal grain, more nutritious than wheat• Corn (maze): pasty• Kamut: type of wheat, high protein
Choosing the Best CerealNutrients you want in your cereal: fiber, protein, folic acid, zinc,
iron, B-Vitamins
• Don’t:– Choose based off of TV– Ignore the front of the
box– Get caught up in Vit C
and calcium advertisements
– Sugar should not be near the top of the ingredient list
• Do:– Read the ingredient list– Look for “whole” as the
1st ingredient
• Avoid:– Hydrogenated oils– Dyes or artificial colors– Chemical preservatives
Ideal Cereal
• 1st ingredient should be “whole”…• Contain at least 3 g fiber per serving• Carbohydrate-to-sugar ratio should be no less
than four to one (means most carbs are complex not simple)– Best would be 7 to 1
Ideal Cereal
• Five and Five rule– Less than 5 grams of sugar and at least 5 grams of
fiber• Iron, Zinc & other vitamins and minerals
should be 25-40% of recommended daily allowance
• Focus on the quality of the grain verses the vitamin list
Choosing the Best Cracker
• Look for: – Fiber– Minerals– Vitamins– Be aware of the serving
size
• Aim for:– At least 3 grams fiber– No more than 3g fat– No more than 1 g
saturate fat
Carbohydrate Review
• Largest volume of our daily diet 45% - 65% of your calories)
• Example 60% Carb Intake– 2000 calorie a day diet– 2000 X 0.60 = 1200 calories from Carbohydrates
per day
How to calculate grams of Carbs you need daily
• Carbohydrates provide the following amount of energy– 4 cal/g
• Determine how many g of carbohydrates you need first– 1200 cal divided by 4 cal = 300g
Calculating Carb calories in your foods
• Example– 20g Total Carbohydrate– 20g multiplied by 4 cal = 80 calories from
Carbohydrates
Carbohydrate Tips
• Short ingredient list• At least 3 g fiber• The word “whole” • Unbolted• Carbohydrate-to-sugar ratio should be no less
than four to one • No more than 1 g saturated fat
Blood Glucose Levels
• Digestion:– Pancreas: Monitors the flow of glucose to the cells
by secreting insulin• Hormone: Insulin is a hormone and is a
chemical messenger that affects a specific organ or tissue and brings forth a specific response
Blood Glucose Levels
• Insulin: keeps glucose in the blood at a normal level– Too much glucose and insulin tells the liver and
muscles to store it as glycogen– Too little glucose and the liver and muscles release
the glycogen back into the blood
Diabetes
• The body cannot regulate Blood Glucose levels
• Type 1: Pancreas secretes little or no insulin
• Type 2: Pancreas does not produce enough insulin, or the body does not use the insulin effectively
Diabetes
• Type 1 & 2: both cause Hyperglycemia– Little glucose reaches the cells, the kidneys and
heart become strained trying to filter out the glucose
– Cells are not getting the energy that they need
Diabetes
• Type 1:• Body thinks it starting and responds by breaking down
proteins and fats
– Type 2: • Cells get just enough glucose, but, trying to feed the
glucose-hungry cells people will overeat, leading to obesity….
Treatment
• Type 1: Daily insulin injections, exercise, and a careful diet
• Type 2: Diet and Exercise, sometimes medications
Diet & Exercise
• ½ will control the disease with just diet & exercise– Diets are individualized, but similar to any
healthful eating plan– Limit fat, sodium, protein, simple carbs– Increase complex carbs especially the starchy ones– Eating regularly to maintain a steady blood
glucose level
Diabetes without Treatment
• Stroke• Heart Attack• Kidney Damage/Failure• Impotence• Numb extremities (Neuropathy)• Loss of limbs• Loss of eye sight • Infertility• Prolonged healing• High Blood Pressure
Statistics
• $218 Billion to treat diabetes in the US yearly• 60% of amputation are in diabetics• 202,290 diabetics with end stage kidney disease• 4.2 million people with diabetes are losing their
vision• 68% of diabetic deaths are linked to heart disease• 25.8 million Americans are diagnosed• 79 million have been diagnosed Prediabetic• 1.9 million new cases a year