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Key Concepts
Carbohydrate foods provide energy (calories)
Carbohydrates are readily available and usually low cost
Carbohydrate structures vary from simple to complex to provide both quick and extended energy for the body.
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Key ConceptsCarbohydrates = Primary fuel source,
Major source of ENERGY
Carbohydrates – break down rapidly
The term energy is used interchangeably with calorie, kilocalorie, kcal
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CarbohydratesAre widely available and easily
grownRelatively low in costMay be easily storedApproximately ½ of total calories in
American diet come from carbs.
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Carbohydrates To produce energy, the body: 1. Digests the carbohydrate (fuel)
and changes it to glucose 2. Absorbs and carries this fuel to
cells in need3. Energy is burned and released
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Carbohydrates
Copyright © 2009, by Mosby, Inc. an affiliate of Elsevier, Inc. All rights reserved. 7
Classes of CarbohydratesMonosaccharides (one molecule C6H12O6)
Disaccharides (two molecules C6H12O6)
Polysaccharides
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Classes of CarbohydratesMonosaccharides – building block of all carbs
Simple, single sugarSimple carbohydrate
Glucose (also known as dextrose) supply comes from digestion of starch All sugars convert to glucose in the blood
Fructose Found in fruits, honey – very sweet High fructose corn syrup – soda, canned goods,
processed foods Galactose
From digestion of milk sugar
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Classes of Carbohydrates, cont’dDisaccharides
Double sugarSimple carbohydrate
Sucrose – table sugarPowdered, granulated, brown sugar
LactoseSugar found in milk
MaltoseNot found in diet, results as a breakdown
product of starchUsed as a sweetenerFound in beer, malt products, infant
formula
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Starch
Most important polysaccharide in the diet- Sources (grains,
legumes,potatoes,rice)- Complex CHO
Legumes = beans, peas, lentilsEnriched grains are refined grains that
have nutrients added back to them (ie: iron, riboflavin, vitamin A)
Whole grains – keep outer bran layer, high fiber
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GlycogenNot a significant CHO source in the dietStorage form of carbohydrates in the body –
for about 24 hours, stored in the liver and muscles.
Stored in liver & muscles – it is “recycled” Storage form of quick energy
Helps to maintain normal blood sugar throughout day & night
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FiberType of polysaccharide
Soluble (helps to lower cholesterol & weight) Beans, oatmeal, barley, broccoli, citrus fruits
Insoluble (provides bulk in GI tract) Stems/leaves of vegetables, bran, whole grains
Indigestible carbohydrate – humans lack enzyme needed to digest fiber
Important for digestion and health of GI tract (gastrointestinal)
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FIBERRecommended daily intake = Men – 38 grams
Women – 25 grams
Reduced for people over 50 yrs. – Men – 30 grams Women – 21 grams
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SweetenersNutritive sweeteners
Sugar alcohols (sorbitol, mannitol, xylitol)Have caloric value
Nonnutritive sweetenersArtificial sweeteners in food (aspartame,
saccharin)Have no caloric value
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Function of CarbohydratesBasic fuel supply
Energy for physical activities and all work of body cells
Reserve fuel supplyProvided by glycogenMaintains normal blood glucose level
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Special Tissue Functions of Carbohydrates
LiverStores glycogen - to protect cells from
depressed metabolic functionBack up energy source
Protein and fatCarbohydrates protect (regulate) proteins and
fat – allows them to be used properly for tissue building
Spares body protein from being used for energy
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Special Tissue Functions of Carbohydrates, cont’dHeart
Glycogen is vital emergency fuel for heart muscle
Central nervous systemBrain dependent on minute-to-minute supply of
glucoseEnhances learning and memory
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Food Sources of Carbohydrates
StarchesProvide important complex carbohydrates, key
to a good diet !Important source of fiber
SugarsHigh-sugar diets carry health risksAverage American eats 10 tablespoons per day
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Food Sources of Carbohydrates1 slice white bread 12 grams1 cup pasta 39 grams1 cup skim milk 12 grams1 soda (cola) 35 gramsSkittles (2 oz.) 52 gramsDried fruit (5 oz.) 93 grams1 tsp. sugar 4.5 grams
RDA = 130-150 grams per day
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High Fructose Corn SyrupSweetener – from cornAverage annual intake = 60 lb. per personIncreases triglycerides and body fatLeads to increased cravings
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Body Needs for CarbohydratesDietary Reference Intakes
45% to 60% of adult’s total caloric intake should come from carbohydrate foods
Approximately 130 -150 gm per dayLimit sugar to no more than 25% of calories
consumedDietary Guidelines for Americans, 2005
General guidelines: fiber rich foods, whole grains, reduced sugar or no-added sugar, non-caloric sweeteners, oral hygiene
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