Nutrition Ch 4 : Carbohydrates

Starch

A storage polysaccharide in plants consisting entirely of glucose. Starch is packed in granules in a plant's seed. Polysaccharide is another term form of complex carbohydrates which are compounds of long strands of glucose units linked together.

high fructose corn syrup

A sweetener made by processing corn syrup to increase the level of fructose. It is used extensively as a sweetener in processed foods and soft drinks. Research indicates virtually identical metabolic effects.

symptoms of diabetes

Abnormally high blood glucose. Type 1 diabetes is when blood glucose stays too high. There is no insulin and is often diagnosed in childhood. It is an autoimmune reaction. Type 2 diabetes is when blood glucose stays too high but cells do not respond to normal insulin levels meaning insulin resistant. This is often diagnosed in adulthood and often seen in obesity. In order to achieve stable blood glucose levels you need carb control and calorie intake, exercise appropriately, take insulin injections or medications.

Glycogen

Animal/human storage form of glucose

body's use of glucose

Basic carbohydrate unit used for energy. Body handles glucose judiciously; maintains internal supply and tightly controls blood glucose concentration. The brain stores a tiny fraction of the total as an emergency reserve to fuel the brain for an hour or two in severe glucose deprivation.

How is glucose regulated in the body?

Blood glucose levels should not be too high or too low. Two safeguard activities to maintain blood glucose which are Moving glucose into the muscle and Liver to be stored as glycogen or Breaking down glycogen to release glucose into the blood. Two hormones prove critical to these processes which are Insulin which stimulates glucose storage as glycogen and lowers blood sugar and Glucagon which helps release glucose from storage and raises blood sugar. Muscles hoard two-thirds of the body's total glycogen. The liver stores the remainder and is generous with its glycogen releasing glucose into the bloodstream for the brain or other tissues when the supply runs low.

binders in fiber

Chelating agents which are molecules that attack or bind with other molecules and are therefore useful in either preventing or promoting movement of substances from place to place.

Monosaccharides

Contains glucose, fructose, galactose which are simple sugar units and absorbed directly into the blood. Glucose is the most important monosaccharide. They are in the human body.

Disaccharides

Contains lactose, maltose, and sucrose which are pairs of single sugars linked together. Lactose is a dairy sugar. Maltose is a germinating sugar. Sucrose is a table sugar. These are digested and broken down by enzymes prior to being absorbed.

For weight loss

Control caloric contribution - conversion into fat is inefficient and refined sugars contain no other nutrients. Increase fiber rich whole food carbohydrate sources. Reduce foods high in refined grains and refined sugars.

whole grains

Dietary guidelines for Americans recommend that at least half of daily grains should be whole grain. Recommended flour types. The four parts of a kernel are the Germ which contains fatty acid and nutrients and is the embryo os the seed, Endosperm which is used for plant energy (photosynthesis), Bran contains a small amount of protein, large quantities of the three major B-vitamins, trace minerals and dietary fiber — primarily insoluble, Husk is the outer protective coating of each individual grain. It helps protect the nutritious grain inside against pests and weather. It is inedible, and is stripped away in the initial processing.

Fiber intake and excesses

Few people in U.S meet recommendations which are 14grams per 1,000 calories of total fiber. Aim for 25 to 35 grams of fiber per day. Add fiber by substituting plant sources for animal sources. Use purified fiber in moderation.

health benefits of fiber rich foods

Fiber rich foods include diets rich in fruit, legumes, vegetables, nuts, seeds, and whole grains. Fiber reduces risk of diabetes, heart disease, stroke, and colon/rectal cancer. More cholesterol which is in bile is carried out of the body. It improves digestive tract health and promotes healthy body weight.

Fibers

Fibers are supporting structures of a plant and digestion involves fermentation.

Finding Carbs in Foods

Fruits which vary in water, fiber, and sugar concentrations but limit juice intake. Starchy vegetables are major contributors of starch in the diet. Grains but include low-fat and low-sugar choices. Nuts and legumes as protein foods. Generous contributor of carbohydrate in milk/yogurt. Oils, solid fats, and added sugars are free of carbohydrates but added sugars provide almost pure carbohydrate. Honey is a good source of carbohydrate. Sugar alcohols which provide fewer calories than sugars also lower glycemic response and don't cause dental caries. They provide 4 grams of carbs and 14 calories. Each teaspoonful of any sweet can be assumed to supply about 4 grams of carbohydrate.

Need for Carbohydrates

Glucose is a critical and primary energy source. It facilitates cell to cell communication and facilitates nerve and brain cell functioning. The body tissues use carbs for energy and other critical functions. Brain and nerve tissues prefer carbs as fuel and red blood cells can use nothing else.

splitting glucose for energy

Glucose is broken in half. Can be reassembled and is broken into smaller molecules, is irreversible and has two pathways. Glucose can be converted to fat. Body fat cannot be converted to glucose to feed the brain adequately. Uses protein when there is insufficient carbohydrate to feed the brain. Protein-sparing action of carbohydrate. Ketosis which is an undesirably high concentration of ketone bodies, such as acetone, in the blood or urine. Shift in body's metabolism when ketone bodies for energy. Ketone bodies which are compounds made during the breakdown of fat when CHO is not available. This can disrupt the acid-base balance in blood. DRI recommends at least 130grams to prevent ketosis of carbs a day. Much more is recommended to maintain health and glycogen stores.

Common added sugars

High fructose corn syrup, sucrose, honey and corn syrup. All common added sugars shouldn't be consumed in excess amounts

daibetes

In some people, blood glucose regulation fails, causing either diabetes which a disease when hyperglycemia occur. Insulin is either inadequate or ineffective. Hypoglycemia is when an low blood glucose concentration, often accompanied by symptoms such as anxiety, rapid heartbeat, and sweating. Blood glucose rises after a meal and remains above normal

Why do people have trouble digesting milk?

Lactose intolerance which is the impaired ability to digest lactose due to reduced amounts of the enzyme lactose. Insufficient production of the lactose enzyme of the small intestine splits the disaccharide to monosaccharides. Symptoms of intolerance are nausea, pain, diarrhea, and excessive gas. Some nutritional consequences include replacements of its protein, calcium, and vitamin D in the diet.

There are 6 sugar molecules important in nutrition. Three of these are

Monocharides and Disaccharides

Finding the Real Whole-Grain Foods

Not every choice must be 100% whole grain Misleading food labels: high fiber, brown color, label subtleties. Limit intake of any cereal, hot or cold, with a high sugar, sodium, or saturated fat content

Why fiber rich foods are important

People who consume daily fiber are healthier. There are two types of fibers, soluble and insoluble fibers. Soluble fibers are readily dissolvable in water which can lower cholesterol levels and many kinds are readily fermented. Insoluble fibers are not viscous (not soluble). They retain shape and texture.

Hints of Metabolic Mayhem

Some important metabolic links exist among added sugars, obesity, and chronic diseases. Insulin resistance which is when the body cells fail to respond to insulin's effects. Fructose which is handled differently in the body, affects appetite differently, body fatness and blood lipids, and stimulates the liver to synthesize new fat molecules that can be stored in adipose tissue and this can cause damaging non-alcoholic fatty liver disease (N A F L D)

Dieting sugars and fiber

Sugars are split to yield free monosaccharides which are enzymes on the small intestinal lining then travel to the liver where fructose and galactose are converted to glucose. Fiber is fermented by bacteria in the colon.

Digestive tract health

Supported by soluble and insoluble fibers which ample fluid intake. Itis means inflammatory diseases. Fiber protects against constipation, hemorrhoids, appendicitis, and diverticulosis. Colostomy is fuel matter coming out of a bag from. the stomach.

Hemorrhoids

Swollen, painful rectal veins; often a result of constipation

function of carbohydrates

The #1 function is to provide energy. In the body carbohydrates provide an energy source (sugar, starch, & glucose), glucose storage in the the muscle and liver, provide raw material such as breaking down fragments that are used in making other compounds like certain amino acids, affects structures and functions, provide healthy digestive tract health, normal blood cholesterol, modulate blood glucose, promote satiety (feeling of fullness) and promotes healthy body weight. In foods, carbohydrates are bulk and viscosity, provide moisture, provide preservatives and fermentation, sweet flavor, browning, texture and gel formation.

Enrichment of refined grains

The US enrichment refined act for refined grain. In 1996 folate was added to the list. Whole grain foods are superior to enriched grain foods which include vitamin B6, magnesium, zinc, fiber, and phytochemicals. Enriched means adding back in and Fortification means adding back what was never put in.

do liquid calories pose special risks?

They affect appetite control. People's expectations do not expect to feel full after drinking sugary drink. They are easily gulped down and can be a major intake of calories.

carbohydrates

They are digestible and indigestible. They contain ideal nutrients that: meet the body's energy needs. They feed the brain and the nervous system. Fiber keeps the digestive system fit. Photosynthesis is why plants plants have carbohydrates.

health benefits of whole grains

Three daily servings of whole grains often have healthier body weights and less body fat than other people-fill up the stomach, slow down digestion, promote longer lasting feelings of fullness than refined grains, and lowers risk of heart disease, type 2 diabetes and death. A diet rich in whole grains is associated with reduced risks of overweight and certain chronic diseases.

From Carbohydrates to Glucose

To obtain glucose from newly eaten food: The digestive system must first render the starch and disaccharides from the food into monosaccharides that can be absorbed through the cells lining the small intestine. Starch digestion begins in the mouth where enzymes split starch into shorter units. Digestion ceases in stomach but resumes in the small intestine. Polysaccharides, lactase, maltase and sucrase are released. The majority of digestion and absorption of CHO occurs in small intestine.

Do added sugars cause obesity?

Top calorie sources are sugary foods and beverages. Greatest source of added sugars are sugary beverages and snacks/sweets. Added sugars may raise blood pressure, and blood pressure plays a critical role in the health of the heart. To reduce the risk of diabetes you need to maintain healthy body weight, limit alcohol intake, and eat according to the Dietary Guidelines for Americans.

diverticulosis

abnormal outpouchings in the intestinal wall of the colon

Hypoglycemia

abnormally low level of sugar in the blood. Symptoms include, weakness, irregular heartbeats, sweating, anxiety, hunger, trembling, and, rarely, seizures and loss of consciousness. This is caused by poorly managed diabetes, too much insulin, too much strenuous or physical activity, inadequate food intake , and illness.

complex carbs

starch and fiber

simple carbs

sugars