Carbohydrates: An In Depth Introduction

1. Carbohydrates: An In Depth Introduction Presented by: Professor Steven P. Dion – Salem State College Sport, Fitness & Leisure Studies Department

2. Discuss and write down the following information: Purpose / role of the nutrient Different sources of the nutrient Necessary amount needed Benefits of nutrient Draw backs of too much of the nutrient The nutrient choices include: Monosaccharides Disaccharide's Oligo and disaccharides Polysac’s & Starch Fiber Animal polysaccharides Sat & Unsat fats Cholesterols Proteins (incomplete and complete) Class Activity Pro. Dion - Carbohydrates

3. Photosynthesis • Sun & UV rays (blue and purple bands) + chlorophyll + oxygen + carbon = glucose + water = cellulose = starch & fiber = all plant’s parts = carbohydrates. • Depending on how nature lays out the carbon and hydrogen molecules, will dictate whether or not fructose or glucose is created and what structure/form it takes (apple or an orange). Pro. Dion - Carbohydrates

4. Carbohydrates Roles • The body’s most important source of energy (brain’s primary fuel) - 40 - 70% of caloric intake - 10% simple sugars - 40-50% complex carbs.(1 gram of CHO = 4 cals) • Monosaccharides – one mole of sugar • Disaccharides – 2 moles of sugar • Oligosaccharides – 3-9 moles of sugar • Polysaccharides – 10 – thousands Pro. Dion - Carbohydrates

5. Monosaccharides: glucose - fructose - galactose - found in nearly all plant foods • Disaccharides: sucrose (table sugar) glucose and fructose,lactose (milk sugar) glucose and galactose, maltose (grain sugar/germinated grains) glucose and glucose. • Oligosaccharides- formed by combining 3-9 monosaccharides. These products are usually vegetables, particularly seed legumes  • Polysaccharides - long complex chains of saccharines (10 too thousands) - starches and fiber Pro. Dion - Carbohydrates

6. Animal form of polysaccharides = Glycogen • Composition (glucogenesis), and storage of several glucose molecules which is stored in the muscles, liver and the blood. • The majority is stored within the muscles: which serves as the major source of carb energy for active muscles during exercise. • Liver glycogen is broken down into glucose - enters the blood stream to go to the muscles being utilized. • When the body is depleted of glucose due to ones diet or through exercise – the body then converts other materials (Amino Acids primarily) into glucose through gluconeogenic metabolic pathways (principally in the liver). Pro. Dion - Carbohydrates

7. Starches:composed of glucose in plants - as either amylose and amylopectin formations. • Amylose:long straight chain of glucose - twisted into a helical coil. Has a smaller surface area = slower digestibility (hydrolysis) = lower glycemic index = (harder to break into glucose) • Amylopectin: highly branched monosaccharides. More surface area = faster digestibility (hydrolysis) and therefore a higher glycemic index = (easier to break down). Pro. Dion - Carbohydrates

8. The Glycemic Index • How fast a carbohydrate is broken down (hydrolysis) and turned into blood sugar (dextrose). • Hydrolysis = the catabolization of complex organic molecules (carbs, fats, & proteins) into simpler forms that the body easily absorbs and assimilates. • 0 - no sugar / glucose in nutrient • 1-50 = low glycemic index • 51-70 = medium / moderate glycemic index • 71-99 = high glycemic index • 100 = pure glucose Pro. Dion - Carbohydrates

9. Blood Sugar Regulation • The Glycemic Index assist us in determining how foods will impact our blood sugar levels. • When you consume carbohydrates that have a high GI, those carbs are converted into dextrose too rapidly, in turn, straining the pancreas to respond to the elevated sugar by secreting insulin. • Insulin’s purpose is to go to the muscles, enter the muscle and promote the absorption of glucose into the muscle. Pro. Dion - Carbohydrates

10. Insulin Issues • However: Over years of abusive intake of high GI foods, the pancreas either runs low or out of insulin, or the muscles become more resistant to the insulin and no longer let the insulin in, and in turn the blood sugar does not get into the muscle. (Diabetes 2) • (For those who still have somewhat normal insulin uptake abilities) If the sugar does not get into the muscle, the pancreas releases even more insulin, thus flooding the body with insulin, in turn, creating a massive uptake of dextrose into the muscle, giving you the feeling of a crash/fatigue after your sugar rush. • Now you crave carbs again. (It’s a vicious cycle) Pro. Dion - Carbohydrates

11. Fiber • The structural parts of the plants - bonds between monosaccharides (low in the Glycemic Index) • Difficult to be broken down - bacteria in Gastrointestinal tract can break some down - (whole wheat/ cereals / fruits and veggies) • Assists in the digestive process by: • Giving bulk to the food residues • Scraping the cell walls and removing or diluting harmful chemicals or inhibits their ability • Increases passing time of food which decrease exposure to carcinogens. Pro. Dion - Carbohydrates

12. Fiber • 2 categories of Fiber - soluble and insoluble - (water soluble and water-insoluble)  • Water soluble: oatmeal - legumes and fruits (apples, citrus - delay GI movement - delay glucose absorption - lowers blood cholesterol.  • Water insoluble: bran - corn - cereals - whole grain breads - accelerates GI movement - increases fecal weight - increased bowel movements - slows down starch breakdown and absorption. Pro. Dion - Carbohydrates

13. Benefits of Dietary Fiber • Decreases the risk of coronary artery disease • Fiber clings to cholesterol - binds with it and transports it outside of the body. • Helps decrease / reduce the amount of serum cholesterol (contributor to atherosclerosis) • Decreases the amount of free flowing LDL’s  • 25 grams per day is recommended. (Tip) When eating / cooking veggies - cook them slightly to assist the body in the ability to break them down. The body has more difficulty in breaking down raw veggies as opposed to slightly cooked ones. Pro. Dion - Carbohydrates

14. Additional Purposes of Carbs • Protein sparing: after fasting or removing carbohydrates from the diet for more than 40 hours. The reduced glycogen stores and plasma glucose levels triggers glucose synthesis from both protein (amino acids) and the glycerol portion of the fat (triglycerides) molecule. • This “gluconeogenesis” conversion process provides a metabolic option for augmenting carbohydrate availability in the face of depleted glycogen stores. • When you don’t take in enough carbs. Or there is insufficient carb metabolism, this causes more fat mobilization rather than oxidation. This in turn increases the production of ketone bodies (Atkins diet concept). • Excessive Ketone production causes excess body fluid acidity called acidosis or ketosis. Pro. Dion - Carbohydrates

15. In Addition • Glucose that is not immediately used as energy is stored as glycogen in the muscles, liver and blood. What is not stored as glycogen is converted to body fat. (a fat, fat free nation). • The central nervous system requires carbs for proper functioning. Under normal conditions and in short-term starvation the brain uses dextrose almost exclusively. Without carbs – the brain uses keytones after 8 days (acidosis) = higher acid levels = cancer promotion  • Therefore – it is essential that you monitor your carb intake, consume high quality/low glycemic index carbs such as fruits and veggies, whole grains and legumes. • Low blood sugar level = Hypoglycemia – feeling of weakness, hunger and dizziness. Pro. Dion - Carbohydrates