Chapter 3: CarbohydratesClass of nutrients that are primarily used in the body as a form of energy○Carbohydrates are a diverse class of nutrients, each specific carbohydrate has unique health properties•CarbohydratesSupply energy or calories○4 kcal per gram○AMDR (Accessible Macronutrient Distribution Range): 45-65% of total calories comes from carbs○Major function of carbs•List the calorie per gram and AMDR for carbohydrates and its primary function in the bodyCome from plant based foods•How are carbohydrates produced?To remember: processed in plants, requires CO2 in atmosphere, water from soil, energy from sun, reaction that makes glucose (simple form of carbohydrate)Process where CO2 from atmosphere, water from soil, energy from the sun interact in a biochemical reaction in plant cells to produce the simplest of all carbohydrates, glucose○Carbohydrates are produced by photosynthesis in plants•Define photosynthesisCarbohydrate - term coined based on its chemical composition•How do we define a carbohydrate?Carbon○Hydrogen○Oxygen○Three elements are contained•Literally means "carbon with water"•List the elemental units of carbohydratesKNOW*** Monosaccharides - 1 single unit of carbohydrate/ 1 sugar unitSimple: less than 10 monosaccharide units togetherCarbohydrates are chemically categorized as either simple or complex based on how many sugar units (monosaccharides) compose the nutrients•Types of Carbohydrates Nutrition Page 1Simple: less than 10 monosaccharide units together○Complex: more than 10 (up to thousands) units○Chemical classification does not always help us un•A group of single sugar molecules used to assemble all carbohydrates•Consists of one basic chemical ring•Simple Carbohydrates: MonosaccharidesMost common formCirculates in the blood - an immediate form of energyGlucose○Found abundantly in fruit, honeyFructose○Found primarily in milk, in lactose (disaccharide)Galactose○Three monosaccharides that we primarily get from food:•Identify the primary monosaccharides and disaccharides in foods and a primary food source of eachComposed of two monosaccharides linked together by a chemical bond•Simple Carbohydrates: DisaccharidesFructose-glucose (monosaccharides that make up the unit, bound together)○Sucrose (table sugar)•Glucose-glucose○Maltose (malt balls)•Glucose-galactose○Lactose (milk)•For each disaccharide discussed in class, list the monosaccharides that make up the unitOther forms, different types of sweeteners used to flavor foods may be classified in two different categories•Simple Carbohydrates: Flavoring and Sweetening FoodsAKA alternative sweeteners or sugar substitutesNon-nutritive sweeteners (sweetener that does not add calories)•Define nutritive and non-nutritive sweeteners and provide an example of each Nutrition Page 2AKA alternative sweeteners or sugar substitutes○Aspartame (Equal)Acesulfame-K (Sunnett)Saccharin (Sweet'n Low)Sucralose (Splenda)May be natural or synthetic and do not provide calories○Can be digested and yield calories○Includes sucrose, fructose, honey, molasses, high fructose corn syrup○Nutritive sweeteners•55% fructose, 45% glucose○Found in many foods○Widely distributed in foods and consumed in calories, eat more calories than we're expending = higher risk of obesityMay contribute to excess calories○Does high fructose corn syrup cause obesity?•Not bonded togetherHoney is composed of fructose, glucose○Reduced impact on blood glucose○Does provide calories, not calorie freeMay have greater impact on weight gainHas 21 kcal per teaspoon compared to 17 kcal for table sugar○May accelerate tooth decay due to its sticky nature○Is honey healthier for you than sugar?•Discuss the negative health impact of some nutritive sweetenersPolysaccharides○Composed of a chain with thousands of glucose molecules linked together•Complex CarbohydratesStarch (linked together and stored in plants)□Generally are either long, straight chains or are a branched chain□The storage form of carbohydrate found in plantsGlycogen□We store food in the form of glycogen□The storage form of carbohydrate found in the liver and muscle of animals (glucose sits in a particular area waiting to be used so we linked units together)DISTINGUISH between starch and glycogenDietary fiber (complex carbohydrates that cannot be digested by human enzymes, stay in the intestine)○KNOW DEFINITION○Composed of repeating unites of glucose and other monosaccharides that cannot be digested by human enzymes•List and describe the types of complex carbohydrates45-65% of total calories (about half)○According to DRIs, the AMDR for carbohydrates is:•Eat more than that because more energy is burned, therefore more energy is needed from carbohydrate○The minimum carbohydrate intake to spare protein and avoid ketosis is about 130 g/day•Complex carbohydrates recommendedCarbohydrates are naturally present in almost all plant foods and milk. Types of carbohydrates consumed may affect health:•Recommended Carbohydrate Intake Nutrition Page 3Whole grains - carbohydrates we consume should be related to plant based foods: starch foods, complex carbohydrates, the fiber we get from whole grainVegetables - broccoli, carrots have carbohydratesFruit - natural occurring form of sugar, has fiber, vitamins, mineralsLegumes - beans (lots of calcium)Nuts and seed - high in calories because they have a lot of fat (healthier fat, plus fiber)Complex carbohydrates recommended○Naturally do not have carbohydratesMEATS, fish, animal proteins from muscle protein are not included○What are whole grains?•All components of grain kernel present:○Endosperm - majority of that grain, has some nutrients that occur naturally○Bran - coating on the outside (outer coating has some nutrients, and non-nutrients…has fiber, dietary fiber)○Germ - has nutrients that may only be unique to that germ, includes healthy fats (fat-soluble vitamins)○Germ and bran removed○Endosperm remains (only used)○During processing of the grain•List the components of whole grains and identify the components removed during the processing of the grainFiber (dietary)B-vitaminsHealthy fatsSome minerals (lost): iron, magnesiumNutrients lost?○Thiamin, riboflavin, niacin, folic acid = (B-vitamins) and iron - added backDid not get added back in: fiber, healthy