Carbohydrate Overview

1. Carbohydrate Overview • What is a carbohydrate? • Monosaccharides and Disaccharides • Polysaccharides • How does eating a carb become a part of you? • Why do you need carbohydrates? • How much do you need? • Gluten Free & Metabolic Syndrome

2. What is a Carbohydrate? • Mainly from plants • Grains (bread, pasta, rice, oats, etc.), beans, lentils, fruits & veggies • Formed during photosynthesis

3. 2 Types of Carbohydrates • Simple Carbohydrates • Monosaccharide (1 molecule of sugar) • Disaccharide (2 molecules of sugar) • Complex Carbohydrates • Polysaccharide (100’s of sugar molecules) • Fiber • Glycogen

4. Simple Carbs (“Sugars”) • Digestion and absorption are quick • Monosaccharides • The basic building block of ALL carbohydrates • Glucose, Fructose, Galactose

5. Simple Carbohydrates • Digestion and absorption are quick • Monosaccharides • The basic building block of ALL carbohydrates • Glucose, Fructose, Galactose • Disaccharides: 2 Monosaccharides linked together • Maltose = Glucose + Glucose • Sucrose = Glucose + Fructose • Sugar, honey, maple syrup, high fructose corn syrup

6. High Fructose Corn Syrup (HFCS) • Developed more than 40 years ago • Made from glucose & fructose in corn • HFCS = 55% fructose and 45% glucose • Table sugar = 50% fructose & 50% glucose • HFCS is inexpensive so widely found in food • Abundant in soda, cookies, candy, bread, granola bars, sports drinks, ketchup and much more • On average, Americans consume 61 lbs. HFCS per year • Food companies replacing HFCS with sugar • Simply Heinz, Gatorade, Wheat Thins, Pepsi Throwback

7. Simply Heinz “Americas Favorite Ketchup made simply from the basics: tomatoes, vinegar, sugar and salt and special blend of spices” Consumers can influence food companies!

8. Pepsi Throwback “made with real sugar” Consumers can influence food companies!

9. What do they have in common?

10. Simple Carbohydrates • Digestion and absorption are quick • Monosaccharides • The basic building block of ALL carbohydrates • Glucose, Fructose, Galactose • Disaccharides: 2 Monosaccharides linked together • Maltose = Glucose + Glucose • Sucrose = Glucose + Fructose • Sugar, honey, maple syrup, high fructose corn syrup • Lactose = Glucose + Galactose • Milk sugar

11. Lactose Intolerance • 75% of world population is lactose intolerant. Prevalent among African Americans, Asians & Native Americans. • Incomplete digestion of lactose because your body produces low levels of the enzyme lactase • Symptoms: Excess gas, stomach ache, diarrhea • Most people can digest some amount of lactose • Intolerant to lactose (sugar in milk). Not an allergic reaction to the protein in milk.

12. Foods with lactose • Milk, milkshakes, frozen yogurt, cottage cheese, processed cheese, sour cream, cream cheese… • Food products that may contain lactose include: • Bread and mixes for pancakes, cakes, cookies & biscuits • Instant mashed potatoes & creamy salad dressing • Read labels for the following: milk, lactose, whey, curds, milk by-products, dry milk solids & powder. • NO lactose in aged cheese & “live bacteria” yogurt

13. Complex Carbohydrates Polysaccharides: many sugars • Starch (glucose+glucose+glucose…) • Grains (wheat, rice, oats, rye), cereal, crackers, beans, lentils, potatoes… • Fiber (not digestible)

14. Complex Carbohydrates • Glycogen • Storage form of glucose in body: NOTin food • Stored in liver & muscles • Glycogen in liver: supplies glucose to blood • Glycogen in muscle: supplies glucose to muscle • Every 1 gram glycogen stored; 3 grams H2O stored • Released as glucose when energy is needed

15. How Eating Carbohydrates Become a Part of YOU! • Most digestion is in small intestine where enzymes break carbohydrate chains into monosaccharides. • Monosaccharides are carried through blood to liver. The liver changes all monosaccharides to glucose • This glucose supplies your body with energy.

16. Why do you need carbohydrates? • Energy • Primary energy source for the body • Fiber • Not digested and not absorbed by the body. • Beneficial for your health

17. Energy • Glucose is your primary energy source • “Blood sugar” is glucose • Brain and blood cells only use glucose • Your body obtains glucose from: • Carbohydrates consumed. All carbs become glucose. • Glycogen stored in the body (liver and muscle) • Last option-you can make glucose from body protein • All carbohydrates provide 4 calories/gram

18. Fiber • Not digested and not absorbed by the body. • MANY health benefits • Helps keep blood glucose stable • Fills you up on fewer calories • Slightly increases metabolism • Lowers blood cholesterol (beans and lentils best) • Decreases risk of colon cancer (whole grains best)

19. Fiber-Up • How much fiber? • Men: 38 grams/day • Women: 26 grams/day • How do you get fiber? • Only in plant foods • Beans, lentils, whole grains, fruits, vegetables, nuts • No fiber in meat, diary or oils

20. Pair & Share – Agree on T/F • Food companies are beginning to replace high fructose corn with sugar. • Lactose intolerance is an allergic reaction to milk. • Carbohydrates are the main energy source for your brain. • Lettuce, onion & celery are high in fiber.

21. Regulating Blood Glucose • Insulin A hormone released when blood glucose is high (ex: ate pancakes with syrup for breakfast) • Insulin is the “key” to let glucose into cells • Promotes the liver & muscle to store glycogen • Promotes glucose to be stored as fat

22. Regulating Blood Glucose • Glucagon A hormone released when blood glucose islow(ex: did not eat breakfast) • Promotes the breakdown of glycogen to glucose • Promotes the breakdown of protein to glucose

23. Challenge Statement Your body converts carbohydrates into sugar, which then turns into fat

24. Is Wheat Bad for You? • Celiac Disease: An autoimmune disorder where gluten, a protein found in wheat, barley and rye damages the lining of the small intestine. • Celiac: Must consume a gluten-free diet: corn, rice, buckwheat, amaranth & quinoa • Wheat is fine, as long as you do not have celiac disease.

25. How much do you need? • Recommendations: • 45%-65% of your calories from carbohydrates • 2,000 calorie diet = 225-325 grams of carbs • You need at least 130 grams: based on glucose needs for your brain • Low carb diet (Atkins) recommends 30 grams of carbohydrates per day. • Hamburger bun has approximately 22 grams

26. Low Carb Diets Have you ever tried a low carb diet? Do you know someone who did? What were the results?

27. “I’m puzzled by how stubbornly nutrition authorities continue to dismiss the Atkins diet because it’s counter intuitive and high in animal fat. Rather than dismiss it, we should be trying hard to learn from it.” Dr. Michael Dansinger Tufts-New England Medical Center

28. Experimental Studies • Brehm • 42 overweight women • Low carb 20-40g/day vs low fat/high carb “eat 450 fewer calories” • Foster • 60 overweight men & women • Low carb 20-40 g/day vs “low fat/high carb” • 1-year study

29. Experimental Studies 3.Samaha • 130 very overweight (288 lbs) and 85% men • Low carb <30 g/day vs low fat/high carb 4. Yancy • 120 overweight men & women with high risk for heart disease • Both groups given a daily vitamin/mineral supplement • Low carb < 20 g/day vs “low fat/high carb & low cal” 5. Stern • 1 year follow-up from Samaha study (#3)

30. % Change -Weight Loss, 6 months

31. % Change –Triglycerides6 months

32. % Change – HDL (good cholesterol) 6 Months

33. % Change – Weight Loss1 yr - Not statistically significant

34. % Change – Triglycerides1 Year – statistically significant

35. % Change – HDL (good chol) 1 year – statistically significant

36. ResultsLow Carb vs. High Carb Diet • Low carbohydrate diet has greater weight loss during 6 month period • Low carbohydrate diet decreased triglycerides (blood fat) in 1 year period • Low carbohydrate diet produced more favorable results for HDL (good cholesterol) in 1 year period

37. Why is a low carbohyrdate diet so successful for some people? • Should you be eating low carb?

38. Who benefits from a low carbohydrate diet? • People w/ Insulin Resistance (Metabolic Syndrome) • The cells don’t respond to the insulin – the “cell doors” remain closed even though insulin is trying to unlock it. • An over production of insulin is needed to get the glucose into the cells. • The extra insulin in the blood causes the liver to produce more triglycerides. High triglycerides increase your risk for heart disease.

39. Metabolic Syndrome • It is the cells“insulin resistance” that leads to the metabolic changes called Metabolic Syndrome • More than 25% of the population has MetabolicSyndrome

40. Metabolic Syndrome Indicators If you have at least 3 of these 5 risk factors, you may have Metabolic Syndrome • Fasting triglycerides >150 • HDL (“good”) cholesterol: women <50; men <40 • High blood pressure (>130/85) • Abdominal weight: waist -women >35”; men > 40” • Family history of heart disease, high blood pressure or diabetes

41. Managing Metabolic Syndrome • Exercise • Brisk 30 minute walk every day • Weight loss • Helps decrease insulin resistance • Food Choices • No more than 40% of calories from high fiber carbs (whole grains, beans, fruits, veggies & nuts) • 30-40% of calories from healthy fats (nuts, avocado) • 20-30% of calories from protein (fish, chicken, cheese) • DO NOT go on Atkins diet if planning pregnancy. Ketosis causes irreversible brain damage to fetus.

42. Challenge Questions • Fructose and glucose form • Maltose • Lactose • Sucrose • The hormone that is secreted when blood glucose is LOW: • Insulin • Glucagon • Amino Acids • Glycogen

43. Challenge Questions • Metabolic Syndrome occurs when: • The body doesn't make enough insulin • Excess protein is used to make glucose • Cells become resistant to insulin so the body produces large amounts of insulin to get glucose into cells. • A high carbohydrate, low fat diet puts a person with Metabolic Syndrome at risk for heart disease. • True • False

44. Limit Processed Carbs, Don’t Eliminate Carbs • Carbohydrates main role is glucose - the preferred fuel for the brain • Recommended - largest % of your calories come from carbohydrates • 45-65% of total calories • What are the BEST carbohydrates? • The ones with FIBER, VITAMINS, MINERALS, PHYTOCHEMICALS • Beans, lentils and split peas • Whole grains (whole wheat bread & pasta, oats, brown rice) • Fruits and vegetables