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Carbohydrates

Carbohydrates. Carbohydrates. What is the first thing that comes to mind? Carbohydrates: Supply energy, vitamins, minerals, fiber and phytochemicals However, they are not all created equal. Chemical Structure. http://science9.files.wordpress.com/2007/04/diabetes-glucose.gif.

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Carbohydrates

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  1. Carbohydrates

  2. Carbohydrates • What is the first thing that comes to mind? • Carbohydrates: • Supply energy, vitamins, minerals, fiber and phytochemicals • However, they are not all created equal.

  3. Chemical Structure • http://science9.files.wordpress.com/2007/04/diabetes-glucose.gif

  4. Carbohydrate Types • Simple (sugars) • Complex (starches and fiber)

  5. Simple Sugars • Monosaccharides • Glucose • AKA: Dextrose • The most abundant • Supplies energy to cells • Fructose • AKA: levulose or fruit sugar • Galactose • Found in lactose

  6. Simple Sugars • Disaccharides • Sucrose • AKA: Table sugar • May be highly refined • Made up of one glucose and one fructose • Lactose • Milk sugar • Made up of one glucose and one galactose • Maltose • Made up of two glucose molecules

  7. Simple Sugars • Found in honey, jam, jelly, syrup, table sugar and some fruits • Measured in the blood

  8. Complex carbohydrates • Known as starches, fiber • Made up of 100’s to 1000’s of simple sugars • Found in grains, pastas, breads, cereals, legumes and vegetables

  9. Carbohydrate Digestion and Absorption • Travels with carbohydrate

  10. Recommended Amounts • Carbohydrates should be the bulk of daily diet. • 45-65% of diet • For 2,000 calorie/day diet = 300 grams (or 60%) • BUT, choose them wisely • Example: wheat bread vs whole wheat bread

  11. Food & Carbohydrates • The Good, The Bad & The Ugly • What foods contain carbohydrates? • Which are better than others? • What changes might you make in your own diet?

  12. Fiber

  13. Health Benefits • Promotes healthy digestive system • May lower blood sugar levels • Lowers cholesterol • Cancer prevention?

  14. What is Fiber? • A complex carbohydrate that the body can neither digest nor absorb. • Not considered a nutrient • Still has an important role in nutrition • Two types of fiber • Soluble • Insoluble

  15. Insoluble Fiber • “Roughage” • Promotes regularity • Adds bulk • Decreases the time that food spends in the intestines • Examples: wheat bran, whole-grains, vegetables, fruits

  16. Soluble Fiber • Dissolves in water or other liquids. • As it passes through the intestines, it forms a gel • Promotes waste removal.

  17. Fiber & Your Intestines • Fiber is your friend! • Relieves and prevents constipation • Wheat bran and oat bran are the most effective • Start slowly though!

  18. Fiber & cholesterol • Fiber binds with cholesterol to help remove it from your system. • Less absorption = decrease in cholesterol level • This in turn, reduces risk of heart disease. • Those who had a high intake of fiber had 40% lower risk of coronary heart disease (Harvard Study) • Cereal with high fiber (grains) seemed the most beneficial. • FDA approved claim: “May reduce the risk of heart disease.”

  19. Fiber & Diabetes (Type II) • Fiber helps regulate blood sugar levels • Slows emptying of the stomach which results in slower release of sugar to the blood. • Glycemic Index: • Measures how quickly food is turned into glucose. • Low glycemic foods cause the least “spike” in blood sugar. • However, there are flaws in the glycemic index.

  20. Fiber & Weight Loss • Fiber may help promote weight loss: • Less likely to overeat • Makes a meal larger • Consume fewer calories for the same volume of food • People tend to eat slower • Stay full longer

  21. Recommendations • 25 grams a day are recommended • Americans do not eat enough fiber. • How do you add fiber to your diet:

  22. Adding fiber to your diet • Start slow! • Drink water – helps with digestion. • Recommended: water, no or low-calorie beverages (unsweetened tea, diet soda) • Eat whole fruits instead of juices • Replace refined grains with whole-grains • Replace meats with legumes • Experiment!

  23. Fiber & Food labels • High fiber: • Must have 5 or more grams per serving. • Good source of fiber: • 2.5 – 4.9 grams / serving • More or added fiber: • At least 2.5 grams / serving • “Whole-wheat” • Does not always mean whole grain

  24. Fiber Supplements • Whole foods are generally always better • Check with your doctor before using • Examples: Metamucil, Citrucel, FiberCon • Fiber supplements: • May decrease effectiveness of some medications

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