NUTR 2030 1 21 15 Macronutrients Carbohydrates Carbohydrates ENERGY Building blocks sugars glucose fructose galactose distinguish between natural inherent and added natural sugar is not bad Provides the body with energy Grains fruit starchy vegetables potatoes corn peas legumes starchy beans like black beans and chick peas milk also yogurt but not cheese These are all nutrient rich foods they have sugar but also other nutrients that the body needs Provide 4kcal per 1 gram of carbohydrate Amount needed 45 to 65 of daily kcal needs How much do I need Let s do the math Provide 4kcal per 1 gram of carbohydrate Amount needed 45 to 65 of daily kcal needs The average person should be closer to the 45 range Endurance athletes are at the higher range for added energy 2000 kcals x 50 or 0 50 1000 kcal 1000 kcal 4 kcal grams 250 grams Classifying Carbohydrates Simple CHO single and double sugar molecules Monosaccharides are single sugar molecules and disaccharides are double These simple sugars are digested absorbed and metabolized very quickly by sugar molecules the body Complex CHO many chains of sugar strung together Takes the body a very long time to digest absorb and metabolize Keeps you feeling full longer keeps blood sugar stable contain fiber Definitely want to focus on complex carbs Monosaccharides have three main forms Glucose regulates blood sugar building block for other saccharides gets absorbed into cells and metabolizes to produce energy Fructose primarily found in fruit the sweetest of all the sugars the body can metabolize this for energy Galactose building block of milk sugar used for energy According to the American Heart Association males should not consume more than 3 tablespoons of added sugar a day 2 for females less than 12 ounces of Coca Cola The World Health Organization is proposing reducing the recommended intake and saying men and women should not consume more than 2 tablespoons of added sugar per day Disaccharides also have three main forms Sucrose lactose and maltose Sucrose molecule of fructose 50 each not an artificial chemical chemical name for table sugar one molecule of glucose and one Two main sources sugar cane sugar beet plants Technically sugar can fit into a vegetable based diet the crystal structure is natural nothing processed the sugar crystals are separated from the plant via a centrifuge Sucrose itself can take three forms Granulated sugar the regular sugar we know as table sugar Turbinado sugar sugar in the raw it is only slightly better for you because it has a bit more mineral content Brown sugar mixture of granulated white sugar with molasses added back in These all have the same caloric and carb value Sugar is sugar is sugar High Fructose Corn Syrup It is simply sugar from corn treated with an enzyme to release more of the fructose the glucose fructose ratio is not quite 50 50 High fructose corn syrup 42 has 42 fructose and high fructose corn syrup 55 has 55 fructose empty calories Easy and cheap to produce which is why it is used by so many soft drink companies shelf stable does not break down into sugar crystals The body will not react any differently to normal amounts of HFCS than to table sugar not an artificial chemical or harmful substance in and of itself We just have to watch how much we consume moderation is key Second form of disaccharides Lactose molecule of glucose and molecule of galactose predominately found in dairy milk yogurt ice cream cheese is predominately protein There is a difference between having a milk allergy and being lactose intolerant Milk allergy immune reaction to a protein in food the body responds to either casein 80 the more solid protein or whey 20 the more liquid protein a person cannot consume anything that contains milk protein even butter Lactose intolerance a person s body does not produce enough of the enzyme lactase to digest the lactose sugar in milk Usually genetic and is more specific to certain ethnicities The bacteria in our digestive system consume the sugar and produces gas which causes pain bloating etc Not necessarily harmful but it is uncomfortable These people can usually consume hard aged cheese such as sharp cheddar cheese Swiss cheese and Parmesan cheese Third form of disaccharides Maltose two glucose molecules found mostly in grain products barely rye wheat gets fermented to make beer and other malt beverages Oligosaccharides 3 to 10 monosaccharide molecules strung together Raffinose 3 and Stachyose 4 are the main ones in our food supply Often found in dried peas and beans Not digested by human GI tract but broken down by intestinal bacteria which leads to gas and bloating Cooking beans can sometimes make them more digestible Polysaccharides Many molecules strung together Starch digestible polysaccharide from plant sources a Amylose straight chain b Amylopectin branched chain Glycogen digestible polysaccharide from animal sources storage form of glucose in animals and humans primary location liver and muscles muscle glycogen gives muscles a quick burst of energy liver glycogen helps to regulate blood sugar during periods of fasting Cellulose indigestible polysaccharide from plant cell wall another word for fiber Fiber Classification 1 Soluble fiber Food sources flesh of an apple inside part of legumes inside part of grain kernel oatmeal rice etc Delays gastric emptying increases transit time satiety Health benefits 1 Cardiovascular disease helps to absorb and bind cholestroal in gastrointestinal tract plaque ends up getting excreted helps to bind bile which contains cholesterol and ends up getting excreted 2 Diabetes controls blood sugar because it does not absorb quickly 3 Weigh Management makes you feel fuller for longer we also don t and cause blood sugar spikes get any calories from it 4 Gastrointestinal Tract slows down digestion helps if a person has diaherria for unknown reasons celiac disease irritable bowel syndrome helps to bind stool and control bowel movements 2 Insoluble fiber does not dissolve in water Food sources apple peel cucumber feel outer part of a legume or a grain kernel Decrease transit time increase fecal bulk Health Benefits 1 Gastrointestinal Tract helps GI tract to prevent constipation 2 Cancer prevents colon cancer 3 Weight management slows down digestion AI for Fiber 14g 1000 kcal per day 25 g of total fiber per day for women 38 g of total fiber per day for men Most adult Americans do not even come close to these levels Whole Grains Complex Grains We