Nutrient Requirements: Carbohydrates (PDF)

Nutrient Requirement Carbohydrates Dr. Nibras Tariq AL Naqeeb CABMS/FM 2024/2025  objectives: At the end of this session you will be able to 1. Describe the functions of the simple and complex carbo-hydrates 2. Describe the health effect of CHO 3. Identify the types and the b...

Nutrient Requirement Carbohydrates Dr. Nibras Tariq AL Naqeeb CABMS/FM 2024/2025  objectives: At the end of this session you will be able to 1. Describe the functions of the simple and complex carbo-hydrates 2. Describe the health effect of CHO 3. Identify the types and the benefits of fibers 4. Define glycemic index  Carbohydrates Carbohydrates are made up of carbon, oxygen, and hydrogen atoms arranged as monosaccharides (simple sugars) or combinations of them. Most carbohydrates follow the formula (CH2O)n, meaning for every carbon atom, there's a corresponding water molecule. "Carbo" refers to carbon (C). "Hydrate" refers to water (H2O).  The main source of CHO Cereals; breads, pastas, rice. Grains: legumes: lentils, chick peas, beans, fava beans Fruits & vegetables Sugars( candy, sweats, sodas, ----).  The dietary carbohydrate family includes:(1) Simple carbohydrates refer to monosaccharides and disaccharides, while complex carbohydrates refer to polysaccharides like starch and fiber. Monosaccharides: Single sugar units (like glucose and fructose). Disaccharides: Two sugar units linked together (like sucrose, which is table sugar). Polysaccharides: Long chains of sugar units (like starch and fiber).  The dietary carbohydrate family includes: ( 2) 1-Monosaccharides Simple sugars; (great sources of quick energy), include: dextrose Glucose =grape sugar Fructose= fruit sugar; in fruits, veg., sugar beet sugar cane& honey Galactose& mannose = milk sugar : in milk. 2-Disaccharides: Sucrose= table sugar (glucose+ fructose); in cane, beet sugar &molasses. Lactose= milk sugar (glucose+ galactose) milk & dairy products Maltose= malt sugar (glucose +glucose)  3-Polysaccharides = complex CHO A-Digestible form: Starch: In plants, glucose molecules link together to form starch, which is a complex carbohydrate (polysaccharide). Glycogen= animal starch stored in the muscles & liver): in meat products& sea food. Both starch and sugar are ultimately broken down into glucose in the body, which is used as a source of energy.  B- Indigestible= dietary fibers (in plant food): These substances have affinity for water, form bulk , slow gastric emptying time & may bind to bile acids. They are not digested by G.I. enzymes divide into; -Soluble form: pectin, & gum. -Insoluble forms: cellulose & hemicellulose. Major Types of Carbohydrates  Carbohydrate Digestion and Glucose Use Carbs break down into glucose during digestion. Glucose enters cells with the help of insulin, where it’s converted into ATP(energy). Excess glucose is stored in the body as glycogen or fat for later use. Carbs are Carbs SIMPLE? COMPLEX?STARCHY?SUGARY? Brown VS White They all end up as glucose molecules and are absorbed into the bloodstream. The difference is the forms in which they're eaten and the rate at which they break down to glucose in the gut (G).  Daily Carbohydrate Intake Nutritionists recommend that 45-65% of a person's daily calorie intake come from carbohydrates. Better to eat foods rich in complex carbohydrates rather than simple carbohydrates  Glycemic Index (GI) The GI ranks foods according to how fast blood glucose levels rise after consuming a specific amount (50 g) as compared with a reference food such as white bread or pure glucose. Foods that produce a higher peak in blood sugar within 2 hours of eating them are given a higher GI ranking. Thus, low GI foods do not produce high blood glucose spikes and are favorable. In addition, low GI foods are generally high in fiber. Glycemic Index (GI) Reflects both the structure and composition of foods. Glycemic Index(GI) ranks foods by their impact on blood sugar levels. LowGI(≤55):Slow release of glucose, causing a gentle riisein blood sugar. Intermediate GI(56-69):Moderate effect on blood sugar. HighGI(≥70):Fast release of glucose, causing a sharp rise in blood sugar. High GI foods lead to quick blood sugar spikes, while low GI foods provide a steady energy release. Types of Alternative Sweetener Nutritive. (provide calories): Sucrose, fructose, honey, corn syrup, sorbitol, xylitol, dextrose, and maltose. Non-Nutritive. (zero or low calories): Saccharine, aspartame, acesulfame, K.sucralose. FDA-approved as safe Stevia is a natural, calorie-free sweetener Understanding Low-Carb Diet Low-carb diets limit carbohydrate intake to help manage obesity or diabetes. Here's a break down based on a2,000-calorie diet 1.Standard Recommendation: 225-325g of carbs per day (45-65 % of daily calories). Moderate-carbohydrate diet: 130-225g per day (26-45%) of a 2000kcal diet. Low-carbohydrate diet: less than 130g per day (