Chapter 5 - Carbohydrate - Comstock PDF

Chapter 5 - Carbohydrate Learning Objectives Identify the major types of carbohydrates and give examples of food sources for each. List alternative sweeteners that can be used to reduce sugar intake. Describe recommendations for carbohydrate intake and health risks caused by low or e...

Chapter 5 - Carbohydrate Learning Objectives Identify the major types of carbohydrates and give examples of food sources for each. List alternative sweeteners that can be used to reduce sugar intake. Describe recommendations for carbohydrate intake and health risks caused by low or excessive intakes. List the functions of carbohydrates in the body. Explain how carbohydrates are digested and absorbed. Explain the cause of, effects of, and dietary treatment for lactose intolerance. Describe the regulation of blood glucose, conditions caused by blood glucose imbalance, types of diabetes, and dietary treatments for diabetes. Describe dietary measures to reduce the risk of developing type 2 diabetes. 2 Chapter Outline Structure of Carbohydrate Carbohydrate in Food Recommended Intake of Carbohydrate Functions of Carbohydrate in the Body Carbohydrate Digestion and Absorption Health Concerns Related to Carbohydrate Intake 3 Before we begin… In the next 3 chapters, we will cover the macronutrients found in food If you’re a visual learner, it might help to create charts, tables, and graphs as we work through the material At the end of this unit, you should be able to compare and contrast carbohydrates, lipids, and proteins What foods do we find these macronutrients in? How much do we need each day? How many calories do they provide? In what ways are the macronutrients similar? In what ways are the macronutrients different? What are their functions in the body? Are there risks associated with consuming too much? Are there risks associated with consuming too little? 4 What foods come to mind when you think of “carbohydrate”? Carbohydrates are found in all 5 food groups! Fruit Examples: Vegetable Examples: Grain Examples: Dairy Examples: Protein Examples: 6 Carbohydrate Sources Plants are the main source of carbohydrate Glucose is formed through photosynthesis Can be transformed to starch, fiber, and protein 7 Introduction Carbohydrates (CHOs) = Hydrated carbons Chemical formula for all CHOs: (CH2O)n For every C, there is one H2O CHOs are the primary fuel source in the human diet. While your body uses a variety of fuels (e.g., carbs, lipids, protein) in varying proportions at all times, the central nervous system (including the brain) and red blood cells rely heavily on carbohydrate and prefer it as a fuel source CHOs contain 4 calories/gram 4 grams of carbohydrate = __________ kcal 15 grams of carbohydrate = __________ kcal 62 grams of carbohydrate = __________ kcal 8 Introduction The carbohydrate we eat is converted to glucose in the body Glucose travels through the blood as “blood sugar” and is stored in the muscles and liver as “glycogen” CHO consumed in excess of the body’s need will be stored as fat Blood glucose levels are tightly controlled Insulin – Lowers blood glucose levels Glucagon – Increases blood glucose levels Fasting Blood Glucose Normal = __________ Pre-Diabetes = __________ Diabetes = __________ __________ = Low blood glucose level __________ = High blood glucose level 9 Carbohydrate Structure (CH 2O)n Simple carbohydrates = Sugars Monosaccharides Single sugars (CH2O)6 Disaccharides Double sugars (CH2O)12 Complex carbohydrates = Starch and fiber in food, glycogen in humans Oligosaccharides 3 to 10 sugars Polysaccharides Many sugars 10 Simple Carbohydrates Monosaccharides Glucose Fructose Galactose Disaccharides = Monosaccharide + Monosaccharide Maltose = __________ + __________ Sucrose = __________ + __________ Lactose = __________ + __________ 11 Monosaccharides Hexoses (C6H12O6) = Glucose, fructose, and galactose Glucose AKA “dextrose” Most abundant monosaccharide Major fuel source Fructose AKA “fruit sugar” Found in fruit, vegetables, honey, foods containing fructose or high-fructose corn syrup Galactose Most galactose is consumed in the form of lactose 12 Monosaccharides Pentoses (C5H10O5) = Ribose and deoxyribose Deoxyribonucleic acid = DNA Ribonucleic acid = RNA Can be produced from sugars we eat and do not need to be supplied by the diet 13 High-Fructose Corn Syrup (HFCS) HFCS = Glucose + Fructose, in varying amounts Most common forms are 42% fructose or 55% fructose Used in many highly processed food products, including sugar-sweetened beverages Cheaper than table sugar Corn is the most highly subsidized crop in the U.S. Subsidies  Increased production Increased supply  Lower cost Sweetness is comparable to table sugar Long shelf-life Interesting articles: Does Subsidizing Crops We're Told To Eat Less Of Fatten Us Up? Agriculture Subsidies and Their Influence on the Composition of U.S. Food Supply and Consumpti on 14 Take-Home Assignment 1. Find a packaged food that you have in your home, apartment, or dorm 2. Look at the ingredient list 3. Does the food you’ve selected contain sugar? (Look for words ending in “– ose”) 4. Does the food you’ve selected contain high-fructose corn syrup? 15  Source: https://www.ers.usda.gov/amber-waves/2008/february/high-fructose-corn-syrup-usage-may-be-l eveling-off/ Source: https://www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/?chartId=105 825 16 Disaccharides Two monosaccharides linked by a condensation reaction Water is released http://www.biotopics.co.uk/as/disaccharideformation.html Alpha or Beta bonds connect monosaccharides The type of bond can impact digestibility Lactose: Beta bond Sucrose: Alpha bond Maltose: Alpha bond 17 Disaccharides Maltose AKA “malt sugar” Glucose + Glucose linked by an alpha bond Found in sprouting seeds and malted beverages! Sucrose AKA “table sugar” Glucose + Fructose linked by an alpha bond Found naturally in plants: Sugarcane, sugar beets, maple syrup Refined forms: Brown sugar, white sugar, powdered sugar Lactose AKA “milk sugar” Glucose + Galactose linked by an alpha bond Found in dairy products 18 Lactose Intolerance Lactase is needed to digest lactose Production declines as we age (~3 to 5 years of age) Undigested lactose attracts water into the GI tract and can be fermented by bacteria in the large intestine into carbon dioxide, hydrogen, and methane Gas, bloating, cramping, and diarrhea Video to Watch: https://youtu.be/_i2cclGYPx0?feature=shared – 5:25 May be able to consume low-sugar dairy foods (because lactose is a sugar!) 19 Lactose Intolerance Most people ARE lactose intolerant… Primary lactose intolerance = Insufficient lactase production Lactase production begins to decrease at a very young age. Not all exhibit symptoms (or are aware their GI symptoms are due to lactose) Secondary lactose intolerance = Disease (e.g., Crohn’s, Celiac Disease) damages lactase producing cells If dairy foods are eliminated to avoid lactose, Vitamin D and calcium become concerns Sources of calcium and vitamin D?? What are some plant-based sources of calcium and vitamin D? Cheeses (hard) and yogurt are often tolerable because the lactose is digested (by bacteria) in the processing of these dairy products 20 Sugar Alcohols AKA Polyols or Polyhydric Alcohols Contain an –OH group Derived from sugars and used as a sweetener Found in stone fruits, gum, protein bars, desserts, baked goods, etc. Examples: Sorbitol, Mannitol, Xylitol, Erythritol, Maltitol Often end in –ol Sugar Alcohols are FODMAPs Consuming sugar alcohols in large amounts can cause gas, bloating, and GI distress Foods that contain sorbitol or mannitol must include a warning on their label that states: “excess consumption may have a laxative effect.” 21 FYI: Sugar Alcohols Name Relative Kcal/g Sweetness Erythritol 60–80 0.21 Isomalt 45–65 2.0 Maltitol 90 2.1 Mannitol 40–70 1.6 Sorbitol 40–70 2.6 Xylitol 100 2.4 Lactitol 30–40 2.0 22 Oligosaccharides Complex carbohydrate 3 to 10 monosaccharides Oligo = __________ Found in many foods Grains, legumes (beans, chickpeas, lentils, peas), vegetables (cabbage, brussels sprouts, cauliflower, broccoli, onion, etc.) and fruits Examples: Fructans/Fructo-oligosaccharides (FOS) Chains of fructose with glucose at the end Galactans/Galacto-oligosaccharides (GOS) Chains of galactose with glucose at the end Raffinose family oligosaccharides Raffinose – Trisaccharide composed of galactose, glucose, and fructose. Stachyose – Tetrasaccharide made up of two galactose, one glucose, and one fructose Humans can’t digest oligosaccharides Act as a fiber and prebiotic May cause gas and bloating 23 Polysaccharides Complex carbohydrate Long chains of monosaccharides (usually hundreds to thousands of glucose) Alpha or beta bond determines digestibility Examples are Starches, Fibers, and Glycogen Digestible polysaccharides __________: Amylose and Amylopectin Storage form of glucose in plants Indigestible polysaccharides __________: Soluble and Insoluble Glycogen Storage form of glucose in humans Glucose linked by alpha bonds; structure similar to amylopectin Liver glycogen: Used to maintain blood sugar Muscle glycogen: Used by the muscles for energy 24 Digestible Polysaccharides - Starch Found in a wide variety of foods “Starchy vegetables” (potatoes and corn), beans, bread, pasta, rice, and other starchy products Amylose = linear and unbranched Glucose linked by alpha 1-4 bonds Amylopectin = highly branched Glucose linked by alpha 1-4 and alpha 1-6 bonds Both amylose and amylopectin are digested by __________ 25 Indigestible Polysaccharides - Fiber Fibers come from plants! Total fiber = Dietary fiber + Functional fiber _________ fiber – Fiber naturally present in food _________ fiber – Fiber added to food Soluble Fiber Dissolve in water and become gel-like Fermented by probiotics Example: Pectins, gums, mucilages, and some hemicelluloses Insoluble Fiber Do not dissolve in water Not fermented by probiotics Examples: Cellulose, hemicellulose, and lignans 26 27 Indigestible Polysaccharides - Fiber Benefits of soluble fiber Aids in blood sugar control Lowers blood cholesterol levels Act as a prebiotic, promotes gut health and diversity Promotes satiety and aids in weight control Benefits of insoluble fiber Promotes bowel regularity Adds bulk to stool, prevents constipation Promotes satiety and aids in weight control Fiber consumption may lower the risk of several diseases Type 2 Diabetes Cardiovascular Disease Overweight, Obesity, and Metabolic Syndrome Diverticular Disease Colorectal Cancer and Breast Cancer 28 Indigestible Polysaccharides - Fiber The human body may need time to adjust to a high-fiber diet Switching to a high fiber diet should be done gradually because digestion of fiber can cause gas production and discomfort 29 Side Note: Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPS) Fructans Indigestible oligosaccharides Wheat, rye, onions, garlic, inulin Galactans Indigestible oligosaccharides Beans, lentils, chickpeas, broccoli, cabbage Lactose Dairy products like milk, soft cheese, and yogurt Fructose HFCS, honey, fruits High gas producing fruit Grapes, apples, pears, watermelon Polyols Sugar-free sweeteners Sugar alcohols like sorbitol, mannitol, and xylitol Source: https://www.monashfodmap.com/about-fodmap-and-ibs/ 30 FYI: High FODMAP Foods and Low FODMAP Alternatives Source: https://www.monashfodmap.com/about-fodmap-and-ibs/ 31 Simple Sugars ________ Fructose ________ Sucrose ________ Lactose __________ Disaccharides (Single Sugar) (Double Sugar) Sorbitol Carbohydrates _____ Mannitol _______ Xylitol Oligosaccharide __________ Solubl _______ s (_____ Sugars) (Many Sugars) e Fiber _____ Glycogen ________ ______ GOS FOS ______ _______ Hemicellulos _______ Liver e Complex Cellulose Carbs Amylose Amylopectin 32 Carbohydrate in Food Foods vary widely in the amount of carbohydrate they contain and the type of carbohydrate they contain. Nutritive sweeteners provide calories Examples: Sugar, brown sugar, sorbitol, mannitol, corn syrup, HFCS, honey, molasses, maple syrup, Fructose, caramel, maltose, lactose, agave, etc. Non-nutritive sweeteners do not provide calories Examples: Artificial sweeteners 33 Examples of “Carb” Foods Medium Cake Donut Slice of Pepperoni Pizza (111 (54 g) g) Calories = 234 kcal Calories = 313 kcal Grams of Carbohydrate = 25.4 grams Grams of Carbohydrate = 35.5 grams Calories from Carbohydrate = 101.6 kcal Calories from Carbohydrate = 142 kcal Percent of Calories from Carbohydrate = 43.4% Percent of Calories from Carbohydrate = 45.4% Grams of Fat = 13.4 grams Grams of Fat = 13.2 grams Calories from Fat = 120.6 kcal Calories from Fat = 118.8 kcal Percent of Calories from Fat = 51.5% Percent of Calories from Fat = 38% https://fdc.nal.usda.gov/fdc-app.html#/fo od-details/174990/nutrients https://fdc.nal.usda.gov/fdc-app.html# /food-details/173295/nutrients 34 Examples of “Carb” Foods Medium Cake Donut Slice of Pepperoni Pizza (111 (54 g) g) Total Dietary Fiber = 0.918 grams Total Dietary Fiber = 2.55 grams Glucose = 0.362 grams Glucose = 0.81 grams Fructose = 0 grams Fructose = 1.03 grams Galactose = 0 grams Galactose = 0.1 grams Lactose = 0.502 grams Lactose = 0.389 grams Sucrose = 8.64 grams Sucrose = 0.2 grams Maltose = 0. 292 grams Maltose = 1.08 grams Starch = 14 grams Starch = 28.2 grams https://fdc.nal.usda.gov/fdc-app.html https://fdc.nal.usda.gov/fdc-app.html #/food-details/174990/nutrients #/food-details/173295/nutrients 35 Examples of “Carb” Foods Raw Strawberries (100 Black Beans (100 g) g) Calories = 36 kcal Calories = 118 kcal Grams of Carbohydrate = 7.96 Grams of Carbohydrate = 19.8 grams grams Calories from Carbohydrate = 79.2 kcal Calories from Carbohydrate = 31.84 Percent of Calories from Carbohydrate kcal = 67.1% Percent of Calories from Grams of Fat = 1.27 grams Carbohydrate = 88.4% Grams of Fat = 0.22 grams Calories from Fat = 11.43 kcal Calories from Fat = 1.98 kcal Percent of Calories from Fat = 9.69% Percent of Calories from Fat = 5.5% Grams of Protein = 6.91 grams https://fdc.nal.usda.gov/fdc-app.html https://fdc.nal.usda.gov/fdc-app.html#/food #/food-details/2346409/nutrients -details/2644285/nutrients 36 Examples of “Carb” Foods Raw Strawberries (100 Black Beans (100 g) g) Total Dietary Fiber = 3.1 grams Total Dietary Fiber = 6.69 grams Glucose = 2.24 grams Starch = 11.8 grams Fructose = 2.62 grams Galactose =