• Simple CHO= monosaccharides (single sugars): – fructose {fruit} – glucose {BS/Glu} – galactose {milk}

• Other simple CHO are pairs of sugars called disaccharides: – lactose {milk}= composed of one molecule of glucose &

one molecule of galactose– maltose {malt- product of starch digestion}= composed

of 2 glucose molecules– sucrose {table, beet, cane}= one molecule of glucose &

one molecule of fructose

• Oligosaccharides- short CHO chains of 3-10 sugar molecules

• Polysaccharides- strands of many sugars & most are classified as Complex CHO – starch, granules, glycogen, & fiber– Note: their names are characteristic of their

chemical make up

• Starch is a plant polysaccharide composed of glucose; once cooked= easily digestible

• Glycogen is a polysaccharide [not considered a complex CHO] composed of glucose, made & stored in the liver & muscles

• Note: Glycogen is the storage form of glucose in animals, including humans; when eaten in excess, stored as fat

• High CHO foods:– High in complex CHO• Bagels• Tortilla• Cereals• Crackers• Legumes• Potatoes• Peas • Popcorn

• High CHO foods:– High in simple CHO [naturally]• Fruits• Fruit juices• Skim milk• Plain nonfat yogurt

– High in simple CHO [added]• Angel food cake• Soft drinks {known as liquid candy; yields}• Sherbet• Candy• Jams, etc. {refer to text for more examples}

• Fiber is known to lower cholesterol, aid with elimination by decreasing constipation, reduce risk for colon cancer & diverticulosis

• Cellulose is the best known form of fiber.– Provides roughage which aids in digestion and elimination.

CANNOT be broken down by digestive enzymes.• Insoluble fiber does not dissolve in water

– Veggies, fruits, grains • Soluble fiber readily dissolves in water, may be gummy or

gel-like– Barley, rye, pectin

• Only plant foods contain dietary fiber

• Foods rich in dietary fiber include:– Fruits (apples, bananas, grapefruit, pears)– Vegetables (asparagus, broccoli, carrots,

spinach, red cabbage)– Nuts and Seeds (almonds, peanuts, walnuts)– Legumes (most all)– Grains (brown rice, oat bran, oatmeal, whole-

wheat breads, wheat-bran cereals)

• Lactose intolerance is seen in about 75% of people as they age because: • Lose the ability to produce enough of

the enzyme lactase (made in the small intestines) to digest the milk sugar lactose• nausea, pain, diarrhea, & excess

flatulence result

• Ketosis is the unusual breakdown of fat (ketone bodies) which accumulates in the blood & disturbs acid-base balance. – This stems from using fat w/o the help of CHOs.

• The body needs a minimum of 50-100 grams of CHO per day to prevent ketosis.

• Insulin- hormone released after the pancreas is notified by the body that glucose is in the blood stream

• When the blood glucose concentration drops & cells need energy, a pancreatic hormone, glucagon, floods the bloodstream which stimulates the liver to release glucose – Important: The body cells use what glucose

they can for energy.

• Excess glucose is linked together & stored as glycogen until the muscles and liver are full to capacity w/ glycogen; but– If glucose keeps coming, the liver has no choice

but to handle the excess.

• Classifies foods or meals based on their potential to raise blood glucose levels. – Expressed as a % of the response to a standard food or CHO,

usually white bread.• Foods with a high glycemic index trigger a sharp rise in

blood glucose, followed by a dramatic fall.• The type of CHO, the cooking process, and the presence

of fat and dietary fiber all affect a food’s glycemic index. • Body copes with low glycemic foods easier b/c of slower

and more modest changes in blood glucose levels.– Candy (Jelly Beans)= 78– Fruits (apples)= 38

• Current evidence has shown that moderation is the key.

• When it comes to artificial sweeteners, they pose no known health risk; but the jury is still out.

• There is a lot on controversial research out there. One thing is known is that it is safer for teeth than regular CHO sweeteners

• It has been stated that artificial sweeteners convert to formaldehyde & can be linked to cancer

• Saccharin– Derived from coal tar– 300-500x sweeter than sugar– Pink package- Sweet N Low– Research has linked saccharin to cancer in

laboratory animals

• Aspartame– Contains two amino acids- aspartic acid (non-

essential type) + phenylalanine (essential)– 180x sweeter than sugar– Not recommended for cooking b/c flavor changes

with heat– Blue package- Equal– Researchers believe this one to be safe, some

concerns and side effects noted

• Splenda– Derivative of sugar– Comprised of dextrose, maltodextrin, and

sucralose– Newest on the market– Yellow package– Believed to be safe

• Stevia– 300x sweeter than sugar– Taken from herbs and shrubs (leaf)– Stevia was approved for use by FDA in late 2008

and now appears in Coca-Cola & Pepsi products like SoBe life water

– Truvia (Rebaudioside A) commonly known sweetener

• They have little to no nutritional value• Nutritive Sweeteners (digestible CHO)- have

calories– White sugar– Brown sugar– Maple sugar– Honey, etc.

• FDA set a maximum allowable intake for aspartame of 50 mg/kg – (Aspartame contains phenylalanine and aspartic

acid)– Equal to: 16 12-ounce diet sodas (adults) and 8

12-ounce diet sodas (children)