Energy Balance and Carbohydrates - Far Eastern University - Manila PDF

FAR EASTERN UNIVERSITY - MANILA INSTITUTE OF HEALTH SCIENCE AND NURSING​ DEPARTMENT OF NUTRITION AND ENERGY BALANCEDIETETICS​ AND CARBOHYDRATES LECTURE OBJECTIVES: ▪To define carbohydrates as one of the major macronutrient, its classifications and functions in the human...

FAR EASTERN UNIVERSITY - MANILA INSTITUTE OF HEALTH SCIENCE AND NURSING​ DEPARTMENT OF NUTRITION AND ENERGY BALANCEDIETETICS​ AND CARBOHYDRATES LECTURE OBJECTIVES: ▪To define carbohydrates as one of the major macronutrient, its classifications and functions in the human system; ▪ To understand and explain the concept of balanced energy; and ▪ To answer different frequently asked questions about carbohydrates. INTRODUCTION​ ▪There are more than forty (40) essential nutrients that the body needs to function well. ▪These nutrients team up in special ways and depend on each other. Thus, we need all these essential nutrients. ENERGY BALANCE ENERGY BALANCE Energy is a primary nutritional need. To maintain the activities of the body such as breathing and pumping of the heart, energy must be continuously supplied. The relationship between the calories you take in through food and drinks, and the calories you burn through physical activity and basic functions.  MILK TEA = 125 CALORIES PHYSICAL ACTIVITY = MAY SPEND 100 - 300 CALORIES  Low-energy dense foods allow you to eat more nutritious foods while still consuming the calories you need in a single day. WHEN A PERSON OVEREATS (FEASTING) WHEN A PERSON OVEREATS (FASTING) IF THE FAST CONTINUES BEYOND GLYCOGEN DEPLETION…. ENERGY EXPENDITURES BASAL METABOLISM VOLUNTARY ACTIVITIES Beating of the heart Walking Inhaling and exhaling Lifting of air climbing Maintenance of body Other physical activity temperature BASAL METABOLIC RATE (BMR) ▪It is the amount of energy your body needs to maintain basic physiological functions while at rest. ▪ May vary from person to person’s physical conditions, sex, weight, height and age. BMR is fast in BMR slowed down by BMR is fast for loss of lean tissue due pregnant, growing child, people with fever to fasting, inactivity or males and physically or under stress malnutrition active people BASAL METABOLIC RATE (BMR) CARBOHYDRATES CARBOHYDRATES ▪ According to the 2018-2019 Expanded National Nutrition Survey (ENNS), that 4 cups of cooked rice is being consumed by one (1) family household member each day. ▪ Cooked rice is still the most preferred source of carbohydrates by the Filipinos. ▪ Further, approximately Php 253.65 is the total cost of each family household per day for food and Php 50.00 for the rice. SUGGESTED MACRONUTRIENTS IN FILIPINO DIET TAKE NOTE: This applied only for normal FATS, 30% individuals with no underlying disease or medical condition. Thus, determining of CARBOHYDRATES, 55% macronutrients with disease PROTEIN, 15% condition, food habits, and medication will be provided by healthcare professionals. CARBOHYDRATES​ WHAT DO THEY DO? As one of the 3 macronutrients, they provide our bodies with energy (calories) to function. CARBOHYDRAThey should make up simply 55-70% They shouldof your make diet DAILY.​ up simply 55-70% T ofES your diet DAILY. COMPOSITION OF CARBOHYDRATES ▪A carbohydrate is an organic compounds that contain the elements of carbon (C), hydrogen (H) and oxygen (O) atoms, usually with a hydrogen– oxygen atom ratio of 2:1 (as in water). ▪In biochemistry, it is written as CHO. NATURE OF CARBOHYDRATES RELATION TO ENERGY: The major basic fuel of human energy BASIC FUEL SOURCE system, the starches and sugar we eat. ENERGY PRODUCTION Carbohydrate, digest into basic fuel of SYSTEM human system, changing it to glucose. PRACTICAL DIETARY Low in cost compared with many other food items. Easy to store. IMPORTANCE Widely available (as grains, fruits, vegetables, legumes) FUNCTIONS OF CARBOHYDRATES The preferred energy source for most of the body’s functions As protein sparer Regulator of fat metabolism Provides four (4) kilocalorie per gram FUNCTIONS OF CARBOHYDRATES IN GASTROINTESTINAL TRACT: Lactose promotes the growth of desirable bacteria, some of which are useful in the synthesis of B-vitamins. Fiber maintains the integrity of the gut Ensures normal elimination of waste CLASSIFICATIONS OF CARBOHYDRATES CHEMIST VIEW OF CARBOHYDRATES COMPLEX SIMPLE CARBOHYDRATES CARBOHYDRATES (Polysaccharides) Monosaccharide Glycogen Disaccharide Dietary Fiber Starches SIMPLE vs. COMPLEX CARBOHYDRATES How fast it is digested and absorbed Their chemical structures CHEMICAL STRUCTURE glucose fructose Sucrose, also known as table sugar, is a common disaccharide. It is composed of two monosaccharides. MONOSACCHARIDE (Single Sugar) It requires no digestion; Single sugar units they are quickly absorbed (mono = one; from the intestine into saccharum = sugar) the blood streams and carried to the liver.  MONOSACCHARIDE Function / Characteristics Molecular Formula Sources Glucose Form of sugar normally found (dextrose / in the blood C6H12O6 Plants and some blood sugar) Stored in the liver and muscle algae as glycogen The sweetest of the simple Fructose sugar Fruits, Honey (Levulose) Highly soluble and does not C6H12O6 readily crystallized Produced from lactose during Galactose digestion (component of Rarely occurs naturally as a C6H12O6 Lactose (milk) milk) single sugar  DISACCHARIDE (Double Sugar) Pair of sugar units All disaccharides bonded together have glucose as one (di = two; of their single saccharum = sugar) sugars. DISACCHARIDES Function / Characteristics Molecular Formula Sources Sucrose Usually obtained by refining the Table / White Sugar, (saccharose, juice from sugarcanes to provide Molasses, Maple the brown, white and powdered C12H22O11 Sugar cane sugar) sugars. Intermediate product of Maltose starch digestion. C12H22O11 Malt sugar (grain sugar) Occurs during fermentation process that yields alcohol The principal carbohydrate of milk Lactose Only CHO of animal origin C12H22O11 Dairy Products that is significant to human diet THE MAJOR SUGAR MONOSACCHARIDE DISACCHARIDES Glucose Sucrose (glucose + fructose) Fructose Lactose (glucose + galactose) Galactose Maltose (glucose + glucose) RELATIVE SWEETNESS OF SUGARS AND SWEETENERS COMPLEX CARBOHYDRATES ▪ Composed of many glucose units (few monosaccharides strung together as polysaccharides) ▪ The important polysaccharides in nutrition are STARCHES, GLYCOGEN and DIETARY FIBERS. TWO (2) CLASSIFICATIONS OF POLYSACCHARIDE DIGESTIBLE POLYSACCHARIDES Can be broken down into sugar units NON-STARCH POLYSACCHARIDES Contain sugar units held together by bonds that human digestive system cannot break CHEMICAL STRUCTURE (Complex Carbohydrates) Chemical / atomic structure of a single branched strand of glucose units in a glycogen molecule.  Function / Characteristics Molecular Formula Sources Storage form of CHO in plants Plant food – Most significant (C6H10O5)n GRAINS, OATS, Starch polysaccharide in the diet. LEGUMES, ROOT CROPS, SEEDS Major form of stored CHO in Animal tissues, human and animal tissues liver and muscle Glycogen Helps to sustain normal blood (C24H10O5)n meats sugar during fasting or sleep. Non-starch polysaccharides that Fruits and Dietary are not digested by GI tract Vegetables, some Fiber bacteria (C6H10O5)n Seaweeds Help to promote digestive health by fueling beneficial gut bacteria and keeping bowel movements comfortable and regular CLASSIFICATIONS OF DIETARY FIBERS Characteristics Food Sources Possible Health Effects Insoluble Fibers Tough, fibrous Cellulose: cabbage Lowers blood (cellulose, structures of fruits, family, root cholesterol lignin, most grains and vegetables, whole- Slow glucose hemicellulose) vegetables. wheat flour absorption They do not dissolve Hemicellulose: bran, Slow transit of food through the upper in water cereals, whole-grains GI tract Soluble Fibers They are readily Pectin: apple, Regulates bowel (most pectin, dissolve in water citrus fruits movements gums, Gums: oats, dried Reduce the risk of mucilages, haemorrhoids algal) beans and colon cancer  SUMMARY OF CARBOHYRATE DIGESTION ORGAN ENZYME ACTION Mouth Amylase Starch >> Dextrins >> Maltose, small (salivary enzyme) polysaccharides Stomach N/A (above action continued to minor degree) – stomach acid and enzymes to digest salivary enzymes Small Intestine Pancreatic Amylase thru the Pancreas Sucrase - - - - - - - > Sucrose > glucose + fructose Lactase - - - - - - - > Lactose > glucose + galactose Maltase - - - - - - - > Maltose > glucose + glucose  SUGAR ALCOHOLS ▪ Referred as nutritive sweeteners. ▪ Sugar-like compounds that are sweet to taste but yield less per kilocalorie per gram. ▪ Yields 2-3 kcal per gram ▪ They are used as sucrose substitute in candies, chewing gums, beverages and other food items. EXAMPLES OF SUGAR ALCOHOLS Mannitol Sorbitol (1.6kcal/gram) (2.6kcal/gram) Xylitol Isomalt ARTIFICIAL SWEETENERS ▪ It make food taste sweet without promoting damage to tooth enamel ▪ OTHER NAME: non-nutritive sweeteners ▪ CHARACTERISTICS: non-caloric, non-carbohydrate, synthetic sweetening agent. SOURCES OF CARBOHYDRATES SOURCES OF CARBOHYDRATES 10g of CARBOHYDRATES in FRUITS (40 kcal) CARBOHYDRATE CONTENT OF SELECTED FOODS 5g of Carbohydrates and 20kcal 10g of Carbohydrates and 40kcal -1 tsp of sugar, honey, coco - ½ pc / 8cm diameter apple jam - 20 pcs /2cm diameter each -2 tsps. Condensed milk duhat -1 piece hard candy - 3 tbsp. fruit cocktail -1 pc pastillas - 2 tbsp. raisins, seedless -2 tbsp. nata de coco - 1 slice mango (11 x 6 cm) -2 tsps. Jams / jellies / - 1 slice fresh pineapple (7cm) preserves SOURCE: Philippine Food Exchange List, 2019 (FEL), FNRI RECOMMENDED INTAKE OF CARBOHYDRATES RECOMMENDATION Filipino Diet (based on the 55 – 70% of the Total Caloric recommendation Intake (TCR) DOST-FNRI) Sugar 10% of TCR Dietary Fiber 25-30g per day  DEFICIENCY AND EXCESS INTAKE OF CHO Deficiency Excess Constipation due to lack of dietary Overweight intake of fiber Obesity Very low intake of DF is associated Dental caries with the development of chronic diseases such as CVD, T2DM and Colon Cancer Energy Malnutrition FREQUENTLY ASKED QUESTION…… CARBOHYDRATE AND HEALTH Q: Do carbohydrates cause fattening? A: Gram-for-gram, carbohydrates donate fewer calories than do dietary fats. Fibers do not virtually supply calories. Cooking methods affect the calorie content of carbohydrate foods, similar to adding fats and oils to taste.  CARBOHYDRATE AND HEALTH Q: Does High-Carbohydrate Diet / Sugar can cause Diabetes?​ A: High intake of carbohydrates and sugar can indirectly increase the risk of developing diabetes, particularly Type 2 diabetes. A: High-fiber foods help reduce the risk of T2DM Caloric control rather than the limitation of carbohydrates is the most important factor in delaying its onset in susceptible individuals Source: clevelandclinic.org CARBOHYDRATE AND HEALTH Q: Which is more nutritious, honey or white sugar? A: When you eat either honey or white sugar, your body breaks all of the sugars apart into single sugars. Thus, they will end up as single sugars in your body. Honey contains trace amounts of a few vitamins and minerals, but to say that honey is nutritious is misleading. CARBOHYDRATE AND HEALTH Q: Sugar contributes to the misbehaviors of hyperactive children?​ A: the relationship between consumption of sugar and behavioral changes in children are still unsubstantiated. A: scientific data has failed to show any consistent effect of sugar on behavior. Therefore, it is not possible to draw any conclusions and maintaining a balanced diet is still important in overall health. CARBOHYDRATE AND HEALTH Q: How do carbohydrate-rich foods promote caries development? A: The bacteria that promote dental caries thrive on food particles that contain carbohydrates. A: Both sugar and starch can support bacterial growth​ Restrict sweets to mealtimes and in any case, brush at least twice daily, and floss at least once a day.