Carbohydrates are organic compounds composed of _____, ______ and ______.
carbon
hydrogen
oxygen
Carbohydrates are found primarily on _______.
plants
They are most convenient and economical source of calories for all kinds of people.
carbohydrate
What are the general characteristics of (CHO) carbohydrates?
Less water to digest
Major source of energy in diet
What are the two types of carbohydrates?
Simple and complex carbohydrates
______ are composed of one or two sugar units.
They are quickly digested and absorbed by the body, leading to a rapid increase in blood sugar levels.
Simple carbohydrates
-are often considered "empty calories" because they provide little nutritional value beyond their calorie content.
___________ are made up of long chains of sugar molecules, often referred to as starches or polysaccharides.
These chains must be broken down by the body's digestive system before they can be absorbed, resulting in a slower, more sustained release of glucose into the bloodstream.
Complex carbohydrates
-are typically more nutritious and provide essential vitamins, minerals, and dietary fiber in addition to energy.
The types of Complex Carbohydrates
Starches
Dietary Fibers
Glycogen
It is the primary energy storage form in many plants.
Your body breaks down these chains of glucose into individual glucose molecules through the digestive process
Starches
______ is also a complex carbohydrate, but it's made up of various types of carbohydrates that the human digestive system can't break down or absorb. Instead, fiber passes through the digestive tract mostly intact.
Dietary Fibers
Examples of foods high in simple carbohydrates include _______.
table sugar
Example of food that is a good source of starch are ______.
potatoes, and bread etc.
In the dietary fiber we have a category of insoluble fibers. An example or a good source of insoluble fiber is _____, _______ and etc.
bran branflakes
In the dietary fiber we have a category of soluble fibers. An example or a good source of soluble fiber is _____, ______, _______, _______.
lentils
beans
oatmeals
psyllium
2 sugars
Disaccharides
1 sugar
Monosaccharide
Disaccharides include _______, _______, ________.
sucrose
maltose
lactose
glucose + fructose =
sucrose
glucose + galactose =
lactose
glucose + glucose =
maltose
Monosaccharides include _______,________ and ________.
glucose
fructose
galactose
Complex carbohydrates include the following:
starches
dietary fibers
glycogen
Glucose that are not used in plants are stored as ______.
starches
The best source of starch are ______.
grains
It is the foundation of all diets.
Starches
These are complex carbohydrate that cannot be digested and does not provide calories but produces bulk. It is a source of energy for the colon lining.
fibers
The animal version of starch with no dietary source (you don't typically consume directly from your diet) and is stored in the liver and muscles.
glycogen
Glycogen is typically stored in the _____ and _____.
liver and muscles
What are the types of fibers?
insoluble fibers
soluble fibers
Benefit of insoluble fibers
It can ease anf prevent constipation and is good for colon health
Benefits of soluble fibers.
It can lower blood cholesterol, stay fuller longer and improve blood sugar.
As side from the soluble and insoluble types of fibers we also have new categories of fiber the ______ and _______.
Dietary fiber: intact naturally occurring fiber
Functional fiber:that is isolated or extracted from plants
Total fiber is a combination of ____ + ______.
Dietary fibers + Functional fibers
Dietary fibers are the following (8).
Give atleast 3.
Celulose
Hemucellulose
Pectin
Lignin
Gums
beta- glucans
Fructans
Resistant starches
Functional fibers are the following: (11)
Give atleast (3)
Cellulose
Pectin
Lignin
beta-glucans
fructans
chitin and chitosan
polydextrose and polyols
psyllium
resistant dextrins
resistant starches
FOOD SOURCES
It consists of the entire kernel of a grain
Can be cracked ground or milled into flour
Composed of 3 parts: bran, endosperm, germ (embryo)
A. Whole Grain
B. Refined grain
A. Whole Grain
Examples
Whole wheat flour
Whole wheat bread
Whole wheat pasta
Corn
Popcorn
Whole-grain barley
Quinoa
FOOD SOURCES
It is rich in starch but lacks fibers, vitamins, trace minerals, fats and phytochemicals.
It's enrichment requires to be fortified.
A. Whole grain
B. Refined Grain
B. Refined Grain
Examples:
Cream of wheat
puffed wheat
white bread
white pasta
flour tortillas
refined crackers
Cornstarch
cornflakes
Rice crispies
FOOD SOURCES
Important sources of carbohydrate.
whole grain with iron, thiamine, niacin and other nutrients
FOOD SOURCES
In the manufacture of wheat flour and refined cereals, the germ and outer layer of the grain is removed resulting in the significant losses of ___ and _____ vitamins.
iron
b-complex
FOOD SOURCES
Important contributors to carbohydrate intake from the vegetable and fruit groups because they are daily items in many diets.
sweet potato and white potato
FOOD SOURCES
Food that are also high in carbohydrate content.
bananas
dried fruits
some vegetables (corn and lima beans)
FOOD SOURCES
The only dietary source of lactose.
Milk
FOOD SOURCES
Cheese only contains _______ of lactose
traces
FOOD SOURCES
_____ and _____ are important sources of carbohydrates next to breads, cereals,cane, beets, sugars, honey, and maple
sugars and sweets
Elaborate the process of absorption of carbohydrate in the human body.
Food is broken down in the mouth. Fibers can be excreted undigested and some absorbed through the colon.
Starch and dextrin are broken down by salivary amylase into dextrins, broken down by pancreatic amylase to produce carbohydrates disaccharide form (from polysaccharide) and it is broken down further to its monosaccharide form.
Metabolism happens where the liver converts monosaccharides into glucose. Glucose into glycogen and glycogen into fats which may be burned as a fuel of the body.
Final process. When glucose is absorbed into the bloodstream.
What are the hormones affecting blood glucose levels?
Insulin
Somastatin
Glucagon
Epinephrine
Cortisol
ACTH
Growth Hormone
Throxine
The only hormone affecting glucose lowers blood glucose level.
insulin
Normal blood glucose levels in normal adult
FBS:
70-100
Blood glucose levels with diabetes mellitus?
80-130
Blood glucose levels with hyperglycemia
greater than 180
Blood glucose levels with hypoglycemia
lower than 70
Blood glucose levels below 70 is considered having ________.
The effect of food has on the blood glucose concentration: how quickly the glucose level rises, how high it goes and how long it takes to turn into normal?
glycemic response
The numeric measure of the glycemic response of 50g of food sample; the higher the number the higher the glycemic response.
Glycemic index
Low GI is around
55 below
Neutral GI is around
56-69
High Gi is around
70 above
What are the factors that may affect Glycemic Index?
Amount of fat , fiber and acid
Degree of processing
Methods of preparation
Degree of ripeness ( for fruits and vegetables)
Whether foods are eaten at the same time
Glycemic index x amount of carbohydrate it contains to determine blood glucose levels is the _________.
glycemic load
Low GL is around
10 below
Neutral GL is around
11-19
High GL is around 20 above
What is the food value (GI/GL) of
all bran cereal with
GL: 8
GI : 42
Low Gi/Low GL
What is the food value (GI/GL) of
sucrose
GL: 7
GI: 68
Med GI/ Low GL
What is the food value (GI/GL) of
Life cereal with
GL: 16
GI: 66
Med GI/ Med GL
What is the food value (GI/GL) of
Baked Russets potatoes
GI: 85
GL:26
High GI/ High GL
What is the food value (GI/GL) of
Apple juice with
GI: 40
GL: 11
Low GI/ Mid GL
What are the functions of carbohydrates?
Energy provider
Protein sparer (conserve protein)
Fat sparer
Blood glucose regulator
Bulk provider
Production of other compounds (glycogen, nonessential amino acids, carbohydrate-containing compounds and fats)
1 gram of carbohydrates contains how many kcal?
4
Recommended dietary allowance of carbohydrates?
130g / day
Dietary fibers should be increased on a ________ to decrease the incidence of GI symptoms such as bloating, flatulence, and diarrhea.
gradual basis
_________ should accompany increased levels of fiber in the diet to prevent potential imbalances.
Increased fluid intake
Increased amounts of insoluble fibe can affect the absorption of certain minerals like (4)
Calcium
Iron
Zinc
Magnesium
True or false
Food sources rather than fiber supplements are recommended.
True
Benefit of whole grains
Whole package has essential fatty acids, antioxidants, vitamins, minerals, phytochemicals.
It is best in maintaining Gi function
Decrease the risk of cardiovascular disease, cancer, type 2 diabetes mellitus, obesity and weight gain and also GI problems.
Reduced sugar is better than table sugar (refined sugar). True or false?
True.
Reduced sugar contain less sugar than their traditional counterparts, often through the use of sugar substitutes or lower amounts of sugar.
They can be helpful for people with specific dietary restrictions or health conditions, such as diabetes, that require limiting sugar intake.
High fructose corn syrup has been linked directly to ____,_____ and _____.
obesity
diabetes mellitus
metabolic dysfunction
Give at least 3 foods with highest quantity of HFCS.
Yogurt
Breads
Frozen pizza
Cereal bars
Cocktail Peanuts
Boxed Mac n Cheese
Salad dressing
Tomato-based sauces
Apple sauce
Canned fruit
Pros of Sugar alternatives
- less "cariogenic" is a term used in dentistry and medicine to describe substances or conditions that promote or contribute to dental caries.
-low calorie sweeteners
-smaller effect on blood glucose levels and insulin response
-probiotic
are sugar alternatives that provide sweetness to foods and beverages without contributing a significant amount of calories or carbohydrates.
nonutritive sweeteners
ex. aspartame, saccharin, stevia
Cons of sugar alternatives
may cause abdominal discomfort, flatulence and osmotic diarrhea
How to prevent dental caries?
1.choose between meals and snacks athat are healthy and teeth friendly
2. limit between meal carbohydrate snacking including drinking soft drinks
3. avoid high sugar items that stay in the mouth for a long time
4. brush promptly after eating
5. chew gum sweetened with sugar alcohols or with nonnutritive sweeteners after eating.