Chapter 4: The Carbohydrate:Chapter 4: The Carbohydrate: 1. Overview: a. Most fundamental macronutrient: Carb made up of Carbon, Hydrogen,and Oxygen. b. Uses chlorophyll through the process of Photosynthesis.i. Makes glucose! Energy in the bonds.ii. That energy can be made into protein or fat or otherc. Found only in plants (besides milk (lactose)) 2. Classifications of Carbs- based on complexity. Complexity changes how we handle it. 3. Digested in mouth and then small intestine!Simple Carbohydrates- SugarsMonosaccharaides: - Glucose- Produced by photosynthesis. 6 sided ring. 6 Carbon atoms. o Found in fruit, sweetcorn, and honey. o Found in bloodstream of animals. Important energy source. o Needed for the brain to function. - Galactose- Very similar to glucose- Fructose- 6 carbon, but 5 sided ring. (be able to tell glucose and fructose apart on diagram)Disaccharides- double sugars. Two monosaccharaides put together. - Sucrose- Table sugar. Basic. 1 glucose, 1 fructose. o Found in sugar cane/beets, maple syrup, honey, fruit. - Maltose- 2 glucose! Comes from starch digestion (amylose). Also in the process of sprouting—1st stage of beer. o Seen in BARELY MALT. Seen in baking. - Lactose- 1 glucose, 1 galactose. (only place galactose is really naturally occurring). o Milk sugar. Found in mammals. o Dairy products and breastmilko Lactase enzyme produced in small intestine. Oligosaccharides- FEW. Repeating of a small # of monosaccharide’s. - Hard to digest. Bacteria digests it in the colon… Gut wants the irritatedstuff out. o Gas, diarrhea. Similar to lactose intolerance… but not as bad. o Only a problem for people who aren’t used to them. Occasional eater.Complex Carbohydrates- Polymer of monosacc. Stringing together more and more monosaccharaides. Polymers of glucose. Repeated many times. Polysaccarides- many! 4 polysaccharides: Amylase, amylopectin, cellulose, and glycogenStarch- repeated glucose. Digestible. - Grains, beans, legumes, potatoes. o Very big… 4,000 units. - Amylose and Amylopectin – BREAKS DOWN STARCH. o Both broken down into glucose. o Amylopectin used in cooking because it holds more water. Helps get creamier/thicker. o Amylopectin digested rapidly!(Malto)Dextrins- intermediate parts of starch digestion. Lots of shorter chains. - Chains get shorter and shorter as the amylose breaks it down to maltose. - These short chains are sweeter! Sweetener without appearing as sugar on the label. - Used in sports drinks. Glycogen- Storage in liver and muscle as an energy source/reserve. Raises blood sugar levels!- Used as energy during a high intensity workout. - Regulates blood sugar. If the glycogen is all used up… body moves to burning protein from muscle--- called gluconeogenesis. Dietary Fiber- Indigestible polysaccharides. - Found only in plants. Structural materials. - Insoluble Fiber- Wheat Bran. Doesn’t dissolve in water. o Cellulose/ Hemicellulose. Like starch, but can’t break it down.Can’t digest or break down to glucose or absorb. o ^^ Straight chain of glucoses. o Passes through unchanged. o Cellulase needed to break it down… Not seen in humans but cows/sheet/goats can break it down with 4 chambered stomach. Why cows can eat grass. o Lignen- Not a polysaccharide. Not digestible though.o WHOLE GRAINS ARE BEST! Think of corn stalk… covered in bran layer for protection. All fiber is there (whole wheat bread). (white bread- removal of bran/germ & therefore fiber)o Fruits w/ seeds, veggies. - Soluble Fiber- Oat Bran. Dissolves in water. o Lowers cholesterol. o Gives body to food... Gel substance. o EX: Guar Gum… Also seen in dairy products. Give a little more thickness. o Fermented by bacteria in the large intestineo SOME grains. Oats and Barley. Beans and Legumes. Fruits. How the Body Handles It: Starch- Amylase breaks down amylose and amylopectin…. Into maltose! - Starts in the mouth. Also broken down in small intestine. Pancreas makes it and sends it there. - Amylose- seen in beans, veggies, and bread. - Amylopectin is largely branched and comprises 80% of digestible starchLactose- - Lactase breaks down Lactose. - Lactose made of glucose and galactase. - Adulthood- production of lactase tapers off. Can still produce it if you come from somewhere with long standing consumption/ exposure to lactose/ dairy. o If you don’t produce the enzyme and eat lactose… The lactose reaches colon UNDIGESTED and the bacteria goes to town on that. Irritating to intestine. o Bloating, cramping, diarrhea. o Lots of African Americans, Native Americans, and Asians… No history of dairy in the past. (DANES have long history, and aren’t intolerant.)o Lots of people are intolerant, but don’t show symptoms.  Some are dose related.  “Culturing” (put mold or yeast in it) the product fixes it.  Buy it and put in food. How the Body Handles Fiber: Insoluble- absorbs water, swells up, stretches everything. - Helps Peristalsis. Stronger contraction. Food moves quick through the gut.o Decreases transit time (time in system)… Which prevents constipation.o Constipation due to insufficient fiber and fluid. - Fiber rich foods prevent colon cancer (not purified fiber). o Quicker movement of food, less time for cells to act. Soluble Fibers- Lowers cholesterol- Bile- emulsifier- lowers cholesterol. Breaks up fat. Bile made out of cholesterol. Binds to fiber, so we can’t absorb it… and passes out of the body. -When there’s no Bile for the Fiber to bind to… it gets reabsorbed into body… raising cholesterol. - Slows carbohydrate absorption… Keeps blood sugar lower/ controlled. How to add Fiber to the Diet: Whole grain cereal. Whole wheat bread on a sandwich. Carrot sticks, pears. Low Fat/ High Fiber Granola Bars. Broccoli. Salad. Beans. Popcorn. Carbohydrate Metabolism: Absorbed in the form of monosaccharide’s… delivered in the form of glucose! Used for Energy- - Some is converted to other necessary carbs. - Some is used in the production of amino acids (which make proteins). o Have to make amino acids ourselves… made from glucoseo Glucose--- builds amino acids--- builds protein- Some is converted to glycogen and stored in liver and muscles. o Limited capacity. Excess converted to fat! And stored in tissues.Blood Sugar Regulation- Glucose gets from the gut to wherever it’s going (liver or muscles or fat tissues) through the blood stream- need to regulate blood sugar! - Too much and too little is bad!- Very tightly