Chapter 3 Carbohydrates Carbohydrates Carbohydrates are a diverse class of nutrients each specific carbohydrate has unique health properties Class of nutrients that are primarily used in the body as a form of energy List the calorie per gram and AMDR for carbohydrates and its primary function in the body Major function of carbs Supply energy or calories 4 kcal per gram AMDR Accessible Macronutrient Distribution Range 45 65 of total calories comes from carbs How are carbohydrates produced Come from plant based foods Define photosynthesis Carbohydrates are produced by photosynthesis in plants 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 To remember processed in plants requires CO2 in atmosphere water from soil energy from sun reaction that makes glucose simple form of carbohydrate How do we define a carbohydrate Carbohydrate term coined based on its chemical composition List the elemental units of carbohydrates Three elements are contained Carbon Hydrogen Oxygen Literally means carbon with water Types of Carbohydrates Carbohydrates are chemically categorized as either simple or complex based on how many sugar units monosaccharides compose the nutrients KNOW Monosaccharides 1 single unit of carbohydrate 1 sugar unit Simple less than 10 monosaccharide units together Nutrition Page 1 Simple less than 10 monosaccharide units together Complex more than 10 up to thousands units Chemical classification does not always help us un Simple Carbohydrates Monosaccharides A group of single sugar molecules used to assemble all carbohydrates Consists of one basic chemical ring Identify the primary monosaccharides and disaccharides in foods and a primary food source of each Three monosaccharides that we primarily get from food Glucose Most common form Circulates in the blood an immediate form of energy Fructose Found abundantly in fruit honey Galactose Found primarily in milk in lactose disaccharide Simple Carbohydrates Disaccharides Composed of two monosaccharides linked together by a chemical bond For each disaccharide discussed in class list the monosaccharides that make up the unit Sucrose table sugar Fructose glucose monosaccharides that make up the unit bound together Maltose malt balls Glucose glucose Lactose milk Glucose galactose Simple Carbohydrates Flavoring and Sweetening Foods Other forms different types of sweeteners used to flavor foods may be classified in two different categories Define nutritive and non nutritive sweeteners and provide an example of each Non nutritive sweeteners sweetener that does not add calories AKA alternative sweeteners or sugar substitutes Nutrition Page 2 AKA alternative sweeteners or sugar substitutes May be natural or synthetic and do not provide calories Aspartame Equal Acesulfame K Sunnett Saccharin Sweet n Low Sucralose Splenda Nutritive sweeteners Can be digested and yield calories Includes sucrose fructose honey molasses high fructose corn syrup Discuss the negative health impact of some nutritive sweeteners Does high fructose corn syrup cause obesity 55 fructose 45 glucose Found in many foods May contribute to excess calories Widely distributed in foods and consumed in calories eat more calories than we re expending higher risk of obesity Is honey healthier for you than sugar Honey is composed of fructose glucose Not bonded together Reduced impact on blood glucose Has 21 kcal per teaspoon compared to 17 kcal for table sugar Does provide calories not calorie free May have greater impact on weight gain May accelerate tooth decay due to its sticky nature Complex Carbohydrates Composed of a chain with thousands of glucose molecules linked together Polysaccharides List and describe the types of complex carbohydrates The storage form of carbohydrate found in plants Starch linked together and stored in plants Generally are either long straight chains or are a branched chain 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 Glycogen We store food in the form of glycogen DISTINGUISH between starch and glycogen Composed of repeating unites of glucose and other monosaccharides that cannot be digested by human enzymes Dietary fiber complex carbohydrates that cannot be digested by human enzymes stay in the intestine KNOW DEFINITION Recommended Carbohydrate Intake According to DRIs the AMDR for carbohydrates is 45 65 of total calories about half The minimum carbohydrate intake to spare protein and avoid ketosis is about 130 g day Eat more than that because more energy is burned therefore more energy is needed from carbohydrate Carbohydrates are naturally present in almost all plant foods and milk Types of carbohydrates consumed may affect health Complex carbohydrates recommended Nutrition Page 3 Complex carbohydrates recommended Whole 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 MEATS fish animal proteins from muscle protein are not included Naturally do not have carbohydrates What are whole grains List the components of whole grains and identify the components removed during the processing of the grain 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 nonnutrients has fiber dietary fiber Germ has nutrients that may only be unique to that germ includes healthy fats fat soluble vitamins During processing of the grain Germ and bran removed Endosperm remains only used List the nutrients lost during the processing of whole grains and which nutrients are enriched back in Nutrients lost Fiber dietary B vitamins Healthy fats Some minerals lost iron magnesium Enriched grains enrichment added some nutrients back in that were lost Thiamin riboflavin niacin folic acid B vitamins and iron added back Did not get added back in fiber healthy fats and minerals lost magnesium Primary Sources of Carbohydrates Sugar comprises 25 of total calorie intake in western diets Sugars in foods may occur naturally or