CarbohydratesThe Preferred Body Fuel

1 of 6 essential nutrients Main source of the body’s energy Sugars, starches, and fibers Made of carbon, hydrogen, and oxygen 4 calories of energy per gram Basic sugar unit – saccharide

Carbohydrates

Single sugar unit (aka “simple sugars”) Smallest carbohydrate unit Glucose – blood sugar – body’s source of energy Fructose – found in fruit Galactose – found in milk bonded to glucose

Monosaccharides – Simple Carb

2 sugar units bonded together Broken down to monosaccharides during

digestion Sucrose – table sugar (glucose + fructose) Lactose – milk sugar (glucose + galactose) Maltose – starch digestion and grains

(glucose + glucose)

Disaccharides – Simple Carb

Many sugar units bonded together Broken down to monosaccharides during

digestion Starch – grains and starchy veggies Fiber – plant walls

*Carbs In Action

Polysaccharides – Complex Carbs

Provide energy Spare proteins Assist in breakdown of fat Provide bulk in diet

Functions of Carbs

Carbohydrates are used most efficiently in the body for energy, so they are the preferred source of energy

If carb intake is insufficient, the body will draw on proteins for energy

Energy Production

Body can draw on proteins for energy, but it is less efficient when it does this◦ Proteins are harder to break down, taking more energy◦ The break down of proteins creates more waste

By using carbohydrates, the body leaves proteins for building and maintaining cell structures

Protein Sparing

Helps to completely break down fats Without it the body can’t break down fats

completely, which leads to ketosis (an increase in blood acidity, which causes cell and organ damage)

Breaks Down Fats

Bulk in your diet makes digestion and elimination more effective

Fiber acts like a sponge and absorbs excess water and toxins, making elimination easier

Bulk in your diet makes you feel fuller longer

Provides Bulk in Diet

Reduces incidence of G.I. diseases, such as colon cancer, as well as appendicitis, heart disease, and diabetes mellitus◦ Soluble fibers – dissolve in water and help to lower blood

cholesterol levels (bile is involved)◦ Insoluble fibers – do not dissolve in water and help to

reduce cancer risks (less time for toxin exposure)*Illustrate functions

Added Benefits of Fiber

How Your Body Uses Carbs Broken down in digestive

tract to monosaccharides Monosaccharides pass

through the intestine into the bloodstream and on to the liver, where sucrose and galactose are converted to glucose

When the amount of glucose in the blood rises, the body releases insulin from the pancreas

Insulin helps trigger body cells to burn glucose for energy, thereby reducing the amount of glucose in the body (reducing blood sugar levels)

Insulin also causes muscles and the liver to store glucose not used as energy

Insulin

Glycogen is the body’s storage form of glucose

If cells do not have an immediate need for the glucose they took from the bloodstream, they convert it to glycogen to be used later◦ Glycogen is stored in the muscles (2/3) and in the

liver (1/3)◦ Glycogen in the muscles is converted back into

glucose when energy is needed

Glycogen

The liver only stores a limited supply of glycogen

If more carbs are eaten than the liver can convert to glycogen and store, the excess is converted to fat and stored in fatty tissue in the body

Fat stored cannot be converted back into glucose

*Using Carbs

Liver Storage of Glycogen

Make sure to get a limited amount of simple carbs and a higher amount of complex carbs

Naturally occurring sugars are usually accompanied by other nutrients so they are not as much of a concern

Refined sugars are a concern ◦ Carbohydrate sweeteners that are separated from

their natural sources and used as food additives

Meeting Carbohydrate Needs

Guess what the primary source of sugar is for teenagers?

Candy, pastries, and other sweets round out the typical teenage diet

Hidden sources include sugary cereals, yogurt, and fruit drinks

“Bad” Carbohydrates

Fruit or Not? - 5% fruit juice

- 0% fruit juice (42 sugar cubes)

- 3% fruit juice

- 25% fruit juice

- 15% fruit juice

Not So Much! - 5% fruit juice

- 0% fruit juice (42 sugar cubes)

- 3% fruit juice

- 25% fruit juice

- 15% fruit juice

Starches - the preferred fuel source for your body◦ Body burns starches efficiently, they make you

feel full (satiated), and they carry many other vitamins and minerals

Fiber – gotten through whole-grain foods, vegetables, fruits, and dried beans◦ Increasing fiber in a diet should be done slowly to

allow your digestive system to adapt *Meeting Carb Needs

Starches & Fiber

Anything in excess can cause weight gain Starchy foods are usually not the fattening

culprit…it is usually the sauces and toppings served with them that adds the pounds

Are Starchy Foods Fattening?

Sugar and starched feed the bacteria that live in the mouth; the byproduct of that is plaque, which sticks to the teeth

As the bacteria grow, they produce acid that eats into tooth enamel and causes cavities

Best to avoid sticky carb snacks between meals (e.g. raisins) and to always brush after eating anything

Is Sugar Bad for Your Teeth?

No studies have proven that this is true Sugars do give you immediate energy,

which can seem like hyperactivity when a lot is taken in

The bigger danger here is that kids who take in lots of sugar are missing out on necessary nutrients found in healthier foods

Does Sugar Cause Hyperactivity?

Studies show that people prefer sweet tastes

No studies show that there is an addictive component to sugar though…it is more of a preference than an addiction

Is Sugar Addictive?

Short answer – no◦ Underproduction of insulin, not a case of too

much sugar Long answer – too much sugar can

exacerbate symptoms and condition, but will not cause diabetes to develop in the first place

*Carb Headlines

Will Too Much Sugar Cause Diabetes?

Low blood glucose level◦ Makes you feel tired and sluggish

Over production of insulin Spread sugar out over the day to avoid a

sudden sharp spike in blood sugar and insulin

What is Hypoglycemia?

An inability to digest lactose, which is found in milk

Due to absence of lactase, which is the enzyme that breaks down lactose

Have to find other options for getting the milk you need◦ Alternate ways to get dairy

What is Lactose Intolerance?