Nutrition for Foodservice and Culinary Professionals

1. Nutrition for Foodservice and Culinary Professionals Chapter 3 Carbohydrates

2. Learning Objectives • Identify food sources of carbohydrates and distinguish between simple and complex carbohydrates. • Compare and contrast glucose, fructose, sucrose, and lactose. • Identify sugars on an ingredient label, foods high in added sugars, and the number of teaspoons of sugar in a food using a food label. • Identify the simple sugar found in starch and fiber, list four foods rich in starch, and explain gelatinization and how starch is used in cooking. • Identify examples of high-fiber foods and explain the difference between soluble and insoluble fiber, and between dietary fiber and functional fiber. • Distinguish between a whole grain and a refined grain and explain why a whole grain is more nutritious.

3. Learning Objectives (cont’d) • Summarize the functions of carbohydrates and describe how glycogen functions in the body. • Describe how carbohydrates are digested and absorbed in the body, and explain how the body regulates the level of glucose in the blood. • Identify foods with low to medium glycemic loads and how a low glycemic diet might affect your health. • Discuss current recommendations for carbohydrate, sugar, fiber, and intake of fruits, vegetables, legumes, and whole grains. • Explain the health effects (if any) of added sugars on dental cavities, obesity, diabetes, heart disease, hypoglycemia, and hyperactivity in children. • Demonstrate how to select whole grains, and list two ways eating whole grains can improve your health.

4. Learning Objectives (cont’d) • Define lactose intolerance and describe three strategies to manage it. • Describe how to cook whole grains and legumes and use them on the menu. • Create an appetizer, entrée, side dish, salad, and snack using high-fiber carbohydrate foods. • Read food labels to identify foods using alternative sweeteners.

5. Introduction to Carbohydrates • Carbohydrates are a large class of nutrients including: • sugars • starch • and fibers that provide most of the energy for your body. • Most carbohydrates are found in plants.

6. Photosynthesis • Most carbohydrate foods are plant foods. • Photosynthesis is a process in which plants use energy from the sunlight to convert carbon dioxide and water to carbohydrate.

7. Types of Carbohydrates • Simple carbohydrates = Sugars • Examples: • Fructose in fruit (natural) • Table sugar (processed) • Complex carbohydrates = Starch = Fiber • Complex carbs contain chains of many sugars.

8. Simple Carbohydrate (Sugars) • Simple carbohydrates include: • Monosaccharides= single sugar • Examples • Glucose • Fructose • Galactose • Disaccharides= two sugars bonded together

9. Simple Carbohydrates • Glucose • The most abundant sugar found in nature • Most important source of energy for us and for plants • Blood glucose level—vital to health and having energy • Found in fruits and honey (and many plant foods) • Fructose • The sweetest natural sugar • Found in fruits and also in honey • Found in high fructose corn syrup used in sodas, candy, and other foods • Galactose • Found in milk linked to glucose • The sugar in milk is not very sweet

10. Disaccharides = Double Sugars • Sucrose = table sugar • Lactose = milk sugar

11. Sucrose = White Sugar • Raw sugar is made from sugar cane and sugar beets. This raw sugar must be further refined for human consumption. • White sugar provides virtually no nutrients for its 16 kcalories/teaspoon.

12. Relative Sweetness of Sugars and Artificial Sweeteners

13. Added Sugars and How They Affect Your Health • You find added sugars in: • Beverages: soda, fruit drinks, sweetened teas and lemonade, and many sports drinks, vitamin waters, and energy drink • Desserts and snacks: cookies, cake, ice cream, baked goods • Sweet pickles, ketchup • Sugar and high-fructose corn syrup are equally harmful in excess.

14. Examples of Added Sugars • Confectioner’s sugar • Molasses • White and brown sugar • Maple and turbinado sugar • Fructose • Corn syrup • High-fructose corn syrup • Honey • Maple syrup • Brown rice syrup • Agave nectar/syrup

15. Identify the Added Sugars • Ingredients for cereal: • Whole-grain wheat, sugar, corn meal, brown sugar syrup, canola and/or rice bran oil, dextrose, baking soda, salt, trisodium phosphate, artificial flavor, BHT • Ingredients for soda • Water, high-fructose corn syrup, caramel color, phosphoric acid, natural flavor, caffeine

16. Examples of food high in added sugars

17. Functions of Sugar in Cooking/Baking • Sugar helps balance the acidity of ingredients such as tomatoes and vinegar. • Sugar browns the crust in baking. • Sugar helps retain moisture in baked goods so they stay fresh. • Sugar affects texture, tenderizing in baked goods. • Sugar acts as a food for yeast in breads.

18. One teaspoon sugar = 4 grams • “Sugars” on the Nutrition Facts panel includes natural and added sugars. If the label says “40 grams” under sugar, then: 40 grams of sugar = 10 teaspoons sugar 4 grams sugar/1 teaspoon

19. Complex Carbohydrates • Includes starch and fiber • Facts about starch: • Plants store glucose in the form of starch. • Starch is a chain of hundreds to thousands of glucose molecules linked together. • Starch is only found in plant foods.

20. Which foods contain starch? • Grains: wheat, corn, rice, rye, barley, oats • Root and tuber vegetables: beets, carrots, potatoes, sweet potatoes • Dried beans, peas, and lentils: navy beans, split peas

21. Starches as Thickeners • When heated in liquid, starch gelatinizes. • Gelatinization is a process unique to starches, and so you find starches frequently used as thickeners in soups, sauces, gravies, puddings, and other foods.

22. Fibers • Like starches, fibers are long chains of glucose units bonded together. • Unlike starches,fiber can’t be broken down by human digestive enzymes. • Some fiber (called soluble fiber) is digested by bacteria in the large intestine.

23. Which foods contain fiber? • Dried beans, peas, and lentils • Fruits and vegetables • Whole grains • Nuts and seeds Fiber is not found in meat, poultry, fish, dairy products, or eggs.

24. Two Types of Fiber • Soluble fiber • Swells in water like a sponge (so you feel full longer after eating). • Some intestinal bacteria digest it. • Soluble fiber lowers your cholesterol. • Insoluble fiber • Does not swell in water much. • Intestinal bacteria are less likely to digest it. • Insoluble fiber helps prevent constipation.

25. Fiber and Foods • Soluble fiber is in: • Oats and barley • Beans • Many fruits such as apple and pears • Many vegetables such as carrots and sweet potatoes • Insoluble fiber is in: • Wheat bran • Whole grains • Beans, peas, and lentils • Many vegetables and fruits • Seeds Fiber-containing foods contain both soluble and insoluble fiber.

26. Total fiber = Dietary fiber (naturally in foods) + Functional fibers Functional fibers: fibers extracted from plants and then added to foods such as bread, cereal, yogurt, and juices. Examples: Oat fiber, wheat bran, vegetable gums, cellulose, maltodextrin, resistant starch

27. Whole Grains

28. Whole Grains (cont’d) • If the bran and germ are removed, the grain is a refined or milled grain: • White flour • White rice • White bread • Corn flakes • Most baked goods • Whole grains contain the fiber-rich bran and the vitamin-rich germ: • Whole wheat • Brown rice • Whole wheat bread • Wheaties • Oatmeal

29. Whole Grains (cont’d)

30. Whole grains have more nutrients! • Whole wheat flour has more… • Fiber • Vitamin E • Vitamin B6 • Magnesium • Zinc • Potassium • Copper • Phytochemicals ...than white flour.

31. Refined grains are enriched. • By federal law, refined grain are enriched with five nutrients that are lost in processing: • Thiamin • Riboflavin • Niacin • Folate • Iron

32. Functions of Carbohydrates • #1 source of energy for body (glucose)—brain and nerve cells almost completely rely on glucose for energy. • Burning glucose for energy spares protein. • Burning fat for energy without carbohydrates can be harmful to the body. • You need at least 130 grams of carbohydrates daily to prevent protein and fat from being burned for fuel. You normally eat half your kcalories as carbohydrates.

33. Functions of Carbohydrate (cont’d) • Carbohydrates are found in parts of the body including connective tissues, some hormones and enzymes, and genetic material. • If you eat a lot of fiber, it helps • Lower blood cholesterol • Reduce blood pressure • Decrease the risk of developing diabetes • Keep blood sugar normal • Promote regularity • Lower body weights

34. Glycogen • Glycogen: The storage form of glucose in the body; stored in the liver and muscles. • Muscle glycogen is only used to supply energy for muscles.

35. Digestion, Absorption, and Glycemic Response • During digestion, enzymes break down starch and disaccharides into sugar units that are then absorbed. • Fiber is not broken down by enzymes. Some bacteria in the large intestine can digest soluble fiber. • Soluble fiber slows the emptying of the stomach.

36. Hormones: Insulin and Glucagon

37. Glycemic Response • A low glycemic response (meaning your blood sugar rises slowly and not too high) is preferable to a high glycemic response BECAUSE it may decrease your risk factors for heart disease and diabetes. How quickly, how high, and how long your blood sugar level rises after eating

38. Glycemic Response (cont’d) • Several factors influence: • Amount of carbohydrate eaten • Type of sugar or starch • Presence of fat, protein, fiber (all these slow down the emptying of the stomach)

39. The higher a food’s glycemic load, the higher your blood glucose goes up. • High Glycemic Load: • Chocolate cake with frosting, white rice, spaghetti, French fries, cola, jelly beans • Medium Glycemic Load • Raisin Bran cereal, brown rice, banana, apple juice, white bread, pretzels • Low Glycemic Load • Whole wheat bread, All-Bran cereal, apple/orange/peach/grapes, peas/carrots, legumes

40. Dietary Recommendations for Carbohydrates • But we eat too many: • Added sugars in beverages, desserts, and candy • Refined grains such as white flour in bread or white rice • And we eat too little: • Vegetables and fruits • Whole grains such as whole wheat • Milk and milk products • Beans, peas, and lentils Americans get enough carbohydrate: 45 to 65 percent of total kcalories.

41. Milk, fruit, and grains, are healthy carbohydrates, along with vegetables and beans.

42. Carbohydrate Recommendations • RDA is 130 grams per day: • This is a minimum so the brain gets enough glucose—we normally eat a lot more than 130 grams/day. • Limit intake of added sugars: • For most women—no more than 100 kcal/day (about 6 teaspoons) • For most men—no more than 140 kcal/day (about 9 teaspoons) (American Heart Association) Added sugars include white sugar, high fructose corn syrup and other sweeteners added to foods in processing, as well as sugars added to foods at the table.

43. Carbohydrate Recommendations (cont’d) • Adequate Intake for total fiber is: • 25 grams/day for women (21 g after 50) • 38 grams/day for men (30 g after 50) Eat 14 grams of fiber for every 1,000 kcalories.

44. To Increase Fiber in Your Diet: • Instead of: • White bread… • Rice Krispies… • White pasta… • Baked goods with white flour… • Fruit juices… • White rice… • Meat/cheese sandwich… • Choose: • Whole-grain bread • Whole-grain cereals • Whole-wheat pasta • Baked goods with whole-wheat flour • Fresh/canned fruits • Brown rice • Sandwich with vegetables/peanut butter

45. Carbohydrate Recommendations Follow MyPlate guidelines for eating enough: • fruits • vegetables • legumes • whole grains (make half of your grain choices whole grains) • dairy

46. Added Sugars and Their Health Effects • Dental cavities • Obesity • Diabetes • Heart disease • Hypoglycemia • Hyperactivity in children

47. Dental Cavities • When you eat sugar or starch, the bacteria living on your teeth ferment, or digest, the sugar/starch for about 20 to 30 minutes. • As the bacteria do this, they produce acid. This acid dissolves the enamel surface of teeth and cavities can develop. • The sticky film of bacteria, protein, and polysaccharides that forms on teeth and gums is called plaque.

48. Dental Cavities (cont’d) • Foods that contribute to cavities: • Foods with sugar • Starches—bread, pasta, crackers, pretzels • Sticky sweets such as raisins and caramels • Acids in carbonated beverages (regular and diet), juice, and many sports drinks, which erode tooth enamel • Foods that don’t cause cavities: • Cheese • Peanuts • Sugar-free gum • Meat and fish • Some vegetables

49. How to Prevent Cavities • Brush soon after eating sticky carbohydrate foods such as raisins. • Eat foods with sugar or starch with meals rather than between meals. • Eat cheese as a snack or meals because it helps neutralizes the acids the bacteria produce and clears the mouth. • It’s worse to take frequent, small sips of a sweet drink than several large drinks. • Brush twice a day and floss once a day.

50. Added Sugars and Obesity • As individuals eat more added sugars, they have a higher risk of becoming obese. • Children and adolescents who consume more sugar-sweetened beverages have higher body weights compared to those who drink less. Kcalories from sugar-sweetened beverages are not as filling as solid foods.