Carbohydrates

1. Carbohydrates Workshop 4

2. Carbohydrates = Carbs • Carbs are a main type of nutrient for many • Carbs are an important quick energy source • Carbs are a source of disease generation

3. Complex Slower Carbs Simple Fast Carbs

4. Carbohydrates • Your saliva changes carbs into glucose (blood sugar). • Your body uses sugar for quick energy for your cells, tissues and organs. • It stores any extra sugar in your liver as fat and as muscle glycogen when needed for endurance, marathoning

5. Carbohydrates • Carbohydrates = simple or complex, ~ chemical structure. • Simple carbohydrates = sugars found naturally in foods such as fruits, vegetables milk, milk products. - sugars added during food processing and refining. • Complex carbohydrates = whole grain breads and course cereals, starchy vegetables and legumes. Many complex carbohydrates = good sources of fiber.

6. Nutritional Values

8. Lactose Intolerance Concepts

9. Carbohydrates • Simple • Faster released • Refined • Complex • Slower released

10. Glycemic Scale • Glycemic Index • Quantitative • how much is actually in food • Glycemic Load • Qualitative • how it acts in the body

11. Glycemic Index • Measure effects of carbs on blood sugar levels. • Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high glycemic index • Carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low glycemic index

12. Glycemic Index • Evidence has been accumulating that a low glycemic index diet might also protect against the development of obesity, colon cancer, and breast cancer. • Several studies have shown that the dietary GI is a good predictor of HDL concentrations in the healthy population, whereas the amount and type of fat are not.

13. Glycemic Load • Ranking system for carbohydrate content in food portions based on their glycemic index and the portion size. • Combines both the quality and quantity of carbohydrate in one number. • Glycemic Load is the product of the Glycemic Index and the grams of carbohydrate (GL = GI × Carb grams).

14. Glycemic load (glycemic index x dietary carbohydrate content) • Several studies have shown that the chronic consumption of a diet with a high glycemic load is independently associated with an increase risk of developing type 2 diabetes, cardiovascular disease, and certain cancers.

15. Glycemic Load • 1-10 = complex carbohydrate • 11-50+ = simple carbohydrate • Glycemic Load per day: <100

16. Foods with a glycemic load of 10 or less • Kidney, pinto, and black beans • Fiber-rich fruits and vegetables (carrots, green peas, apples) • Lentils • Tomato juice • Milk

17. Foods with a medium glycemic load of 11 to 19 • Oatmeal • Rice cakes • Fruit juices without extra sugar • Brown rice • Sweet potatoes

18. Foods with a high glycemic load of 20 or more • High sugar beverages • Candy • Sweetened fruit juices • White rice • French fries and baked potatoes • Raisins and dates

19. Labs that may indicate blood sugar imbalances • Glucose (short term, at time of lab draw) • Hemoglobin A1C (long term blood sugar, over 120 days) • HDL • LDL • Triglycerides • ALT/AST

20. Symptoms and conditions related to or exacerbated by blood sugar imbalances • Lipid Disorders • Weight Issues • Hypoglycemia or Hyperglycemia • Diabetes • Neurological Conditions • Fatty Liver • Cancers

21. Supplements used to combat carbohydrates • Cal Mag D • Cinnamon • B Complex

22. Calcium/Magnesium/Vitamin D • Used to treat: • Total Cholesterol • Goal <200 • LDL Cholesterol • Goal <100 • PTH • Goal <14

23. Cinnamon • Used to treat: • Triglycerides • Goal <150 • Glucose • Goal <100 • HgbA1C (120 day average blood sugar) • Goal <6.0

24. B-Complex • Used to treat: • HDL • Goal >60 • C-Reactive Protein • Goal <1.0

28. What Food Labels Tell Us • Fat • Fiber • Protein • Carbohydrates • Sugars

29. Fat • Increases digestion time therefore slowing the sugar release

30. Fiber • Increases digestion time, therefore slowing sugar release.

31. Protein • Increases digestion time therefore slowing sugar release.

32. High Fructose Corn Syrup • High-fructose corn syrup, sometimes called corn sugar, has become a popular ingredient in sodas and fruit-flavored drinks. • High-fructose corn syrup is the most common added sweetener in processed foods and beverages.

33. Concerns over High Fructose Corn Syrup • Some research studies have linked consumption of large amounts of any type of added sugar — not just high-fructose corn syrup — to such health problems as weight gain, dental cavities, poor nutrition, and increased triglyceride levels. • There is insufficient evidence to say that high-fructose corn syrup is less healthy than are other types of added sweeteners.

34. Sucrose • Also known as white or table sugar. • Sucrose is made up of two simple sugar units: glucose and fructose. • Sucrose occurs naturally in many green plants as a product of photosynthesis.

35. Glucose • The simple sugar that serves as the chief source of energy in the body. • Glucose is the principal sugar the body makes. The body makes glucose from proteins, fats and, in largest part, carbohydrates. • Glucose is carried to each cell through the bloodstream. Cells, however, cannot use glucose without the help of insulin. • Glucose is also known as dextrose.

36. Fructose • Fructose is a sugar found naturally in fruits, honey and some syrups. • Fructose is also a basic component in table sugar (sucrose), and it's used to sweeten many processed foods and beverages. • Sorbitol, a sugar alcohol, is converted to fructose during normal digestion.