© 2011 pearson education, inc. 4 carbohydrates: plant-derived energy nutrients
TRANSCRIPT
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4Carbohydrates: Plant-Derived
Energy Nutrients
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What Are Carbohydrates?
• One of the three macronutrients• Important source of energy for all cells• Preferred energy source for nerve cells• Composed of carbon, hydrogen, oxygen• Good sources: fruits, vegetables, grains
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What Are Carbohydrates?
• Glucose• The most abundant carbohydrate• Produced by plants through photosynthesis
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What Are Carbohydrates?
• Simple carbohydrates• Contain one or two molecules• Commonly referred to as sugars
• Monosaccharides contain one molecule• Glucose, fructose, and galactose
• Disaccharides contain two molecules• Lactose, maltose, and sucrose
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What Are Carbohydrates?
• Complex carbohydrates• Oligosaccharides contain 3 to 10
monosaccharides • Most polysaccharides consist of hundreds to
thousands of glucose molecules • Starch, glycogen, most fibers
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Complex Carbohydrates
• Starch • Plants store carbohydrates as starch• Amylose—straight chain of glucose• Amylopectin—branched chain of glucose• Resistant starch (fiber)—glucose molecules
linked by beta bonds are largely indigestible • Sources: grains, legumes, fruits, vegetables
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Complex Carbohydrates
• Glycogen• Storage form of glucose for animals (humans) • Not found in food and therefore not a source of
dietary carbohydrate• Stored in the liver and muscles
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Complex Carbohydrates
• Fiber• Composed of long polysaccharide chains• Dietary fibers are non-digestible parts of plants • Functional fibers are non-digestible forms of
carbohydrates extracted from plants or manufactured in a laboratory and have known health benefits
• Total fiber = Dietary fiber + Functional fiber
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Complex Carbohydrates
• Soluble fibers• Dissolve in water; viscous and gel-forming• Fermentable, digested by intestinal bacteria • Associated with risk reduction of cardiovascular
disease and type 2 diabetes• Examples: pectin, gum, mucilage• Found in citrus fruits, berries, oats, beans
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Complex Carbohydrates
• Insoluble fibers• Do not dissolve in water, nonviscous• Cannot be fermented by bacteria in the colon• Promote regular bowel movements, alleviate
constipation, and reduce diverticulosis • Examples: lignins, cellulose, hemicelluloses• Good sources: whole grains, seeds, legumes,
fruits, and vegetables
ABC Video Whole Grains
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Carbohydrate Digestion
• Salivary amylase • Enzyme that begins carbohydrate digestion in the mouth• Breaks carbohydrates down to maltose
• Carbohydrate digestion does not occur in the stomach• Stomach acids inactivate salivary amylase
Carbohydrate Digestion
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Carbohydrate Digestion
• Most chemical digestion of carbohydrates occurs in the small intestine
• Pancreatic amylase• Enzyme produced in the pancreas and secreted
into the small intestine• Digests carbohydrates to maltose
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Carbohydrate Digestion
• Additional enzymes in the microvilli digest disaccharides to monosaccharides• Maltase• Sucrase• Lactase
• Monosaccharides are absorbed into the cells lining the small intestine and then enter the bloodstream
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Carbohydrate Digestion
• All monosaccharides are converted to glucose by the liver
• Glucose circulating in the blood is our primary energy source
• Excess glucose is stored as glycogen in the liver and muscles
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Carbohydrate Digestion
• We do not have the enzymes necessary to digest fiber
• Bacteria in the large intestine can break down some fiber
• Most fiber remains undigested and is excreted in the feces
Carbohydrate Absorption
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Blood Glucose Regulation
• Blood glucose must be closely regulated• Hormones control blood glucose levels:• Insulin• Glucagon• Epinephrine• Norepinephrine• Cortisol• Growth hormone
Hormonal Control of Blood Glucose
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Blood Glucose Regulation: Insulin
• Secreted by beta cells of the pancreas• Stimulates glucose transporters (carrier
proteins) to help take glucose from the blood across the cell membrane
• Stimulates the liver to take up glucose and convert it to glycogen
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Blood Glucose Regulation: Glucagon
• Secreted by alpha cells of the pancreas• Stimulates the liver to convert glycogen to
glucose• Stimulates gluconeogenesis, the production
of glucose from amino acids
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Blood Glucose Regulation: Epinephrine and Norepinephrine
• Secreted by the adrenal glands and nerve endings when blood glucose is low
• Increase glycogen breakdown in the liver, releasing glucose into the blood
• Responsible for our “fight-or-flight” reactions to danger
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Blood Glucose Regulation: Cortisol and Growth Hormone
• Secreted by the adrenal glands to act on the liver, muscle, and adipose tissue
• Cortisol increases gluconeogenesis and decreases muscle glucose use
• Growth hormone decreases muscle glucose uptake, increases fatty acid mobilization and use, and increases liver glucose output
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Blood Glucose Regulation: Glycemic Index
• A food’s potential to raise blood glucose• Foods with a high glycemic index cause
a sudden surge in blood glucose, triggering a large increase in insulin, which may be followed by a dramatic fall in blood glucose
• Foods with a low glycemic index cause low to moderate fluctuations in blood glucose
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Blood Glucose Regulation: Glycemic Index
• Not always easy to predict • Food’s absorption rate varies with type of
carbohydrate, preparation methods, and its fat and fiber content
• Most foods are eaten in combination in a meal
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Blood Glucose Regulation: Glycemic Load
• Used to determine the effect of a food on a person’s glucose response
• Grams of carbohydrates in a food are multiplied by the glycemic index
• Glycemic index and glycemic load remain controversial
• Evidence of health benefits is weak
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Blood Glucose Regulation: Value of Lower Glycemic Index
• Less fluctuations in blood glucose• Risk reduction for heart disease and colon
cancer• High fiber intake helps to improve fat levels in
the blood (higher HDL and lower LDL)
• Foods with lower glycemic index:• Beans, fresh vegetables, whole wheat
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The Role of Carbohydrates
• Energy• Each gram of carbohydrate: 4 kcal• Red blood cells use only glucose for energy • Both carbohydrates and fats supply energy for
daily activities• Glucose is especially important for energy during
exercise
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The Role of Carbohydrates
• Ketosis• Fat breakdown during fasting forms ketones• Excess ketones increase blood acidity and cause
ketoacidosis• Sufficient energy from carbohydrates prevents
ketone production as alternate energy source
Fad Diets
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Carbohydrates Spare Protein
• Gluconeogenesis occurs when a diet is deficient in carbohydrate
• The body will make its own glucose from protein
• Amino acids from these proteins cannot be used to make new cells, repair tissue damage, support the immune system, or perform any of their other functions
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Complex Carbohydrates Have Health Benefits
• Fiber• May reduce the risk of colon cancer• Helps prevent hemorrhoids, constipation, and other
intestinal problems• May reduce the risk of diverticulosis • May reduce the risk of heart disease• May enhance weight loss• May lower the risk of type 2 diabetes
Diverticulosis and Fiber
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How Much Carbohydrate?
• Recommended Dietary Allowance (RDA) is 130 grams/day to supply adequate glucose to the brain
• Acceptable Macronutrient Distribution Range (AMDR) is 45% to 65% of daily calories
• Focus on fiber-rich carbohydrate foods
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Simple Carbohydrates
• Diets high in simple sugars:• Can cause tooth decay • May increase “bad cholesterol”• May decrease “good cholesterol”• May contribute to obesity
ABC Video Sugar and Processed Food
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Complex Carbohydrates
• Most Americans eat too little complex carbohydrates
• Enriched foods are foods in which nutrients that were lost during processing have been added back so the food meets a specified standard
• Fortified foods have nutrients added that did not originally exist in the food (or existed in insignificant amounts)
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Complex Carbohydrates
• Adequate Intake (AI) for fiber • 25 g per day for women• 38 g per day for men, or• 14 g of fiber for every 1,000 kcal per day
• It is best to get fiber from food (also a source of vitamins and minerals)
• An adequate fluid intake (at least 8 oz/day) with high-fiber diets is recommended
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Alternative Sweeteners
• Nutritive sweeteners• Sucrose, fructose, honey, and brown sugar
contain 4 kcal energy per gram• Slow-absorbing sugar alcohols: 2−3 kcal/gm
• Non-nutritive (alternative) sweeteners• Provide little or no energy• Safe for adults, children, people with diabetes
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Alternative Sweeteners
• Saccharin • Acesulfame-K• Aspartame• Sucralose• Truvia and PureVia (stevia plant)
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Diabetes
• Inability to regulate blood glucose levels• Type 1 diabetes• Type 2 diabetes• Gestational diabetes• Uncontrolled diabetes can cause nerve
damage, kidney damage, blindness, and can be fatal
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Diabetes—Type 1
• Accounts for 10% of all cases• Body does not produce enough insulin• Causes hyperglycemia (high blood glucose)• Requires insulin injections• May be an autoimmune disease
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Diabetes—Type 2
• Insulin insensitivity (insulin resistance): cells become less responsive to insulin
• Metabolic syndrome: a cluster of risk factors that increase the risk for type 2 diabetes
• Once known as adult-onset diabetes• Increasing in children and adolescents
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Diabetes—Type 2
• Cause is unclear, but genetics, obesity, and physical inactivity play a role
• Treat with weight loss, healthy eating, regular exercise, and, if necessary, medications
• Healthy lifestyle choices may prevent or delay the onset of type 2 diabetes
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Hypoglycemia
• Low blood glucose may cause shakiness, sweating, anxiety, weakness
• Reactive hypoglycemia: pancreas secretes too much insulin after a high-carbohydrate meal
• Fasting hypoglycemia: pancreas produces too much insulin, even when someone has not eaten
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Lactose Intolerance
• Insufficient enzyme lactase to digest the lactose-containing foods
• GI symptoms: gas, cramping, diarrhea• Variations in extent of intolerance • Not to be confused with milk allergy• Need alternate sources of calcium