NSC 170C1 1st Edition Lecture 8 Outline of Last Lecture I. CarbohydratesA. GlucoseII. The importance and use of CarbohydratesIII. Types of Carbohydrates Outline of Current Lecture IV. Foods to eatV. SugarsA. Naturally occurring sugarsB. Added sugarsVI. Finding added sugars, negative affectsVII. Sugar alcohols Current LectureI. Foods to Eat A. Good foods to eat are full of carbohydrates that are nutrient densei. DRI recommends 130g dailya. carbohydrates should be about 45 to 60 percent of your total dailycaloriesii. Nutrient dense with low saturated fat iii. Complex carbohydrates that contain fiber iv. Simple carbohydrates that are found naturally in fruits, vegetables, and low fat diaryv. Complex Carbohydratesa. Starch: grains, potatoesb. Fiber: found in whole grains, fruits, vegetables, legumes, nuts, andseedsB. Not Goodi. Processed foods and sweets II. SugarsA. Naturally occurring sugarsi. Fruits and Dairyii. More nutrient Denseii. Encased in the dietary fiber and laced with nutrientsiii. Fruit can contain more than 15 percent sugar by weight.iv. Fruits also contain fiber, vitamins, and water, which provides bulk and increases satiation.C. Added Sugarsi. Manufactured foods i.e. sodas and candies ii. Often “empty calories”iii. Taste buds can’t distinguish between naturally and added sugars iv. Yearly consumption of added sugars increased by 20% between 1980 & 2000v. Manufacturers like the “functions” that sugar can add to their product i.e. – adds moist and softness, thickener, fermenting, gold brown color, preserveIII. How is sugar Bad? A. Tooth Decay B. Cardiovascular Disease C. Insulin levels in the blood can spike and dive D. Satiety, weak levelsi. The sugar that is access can get turned into fat and stored in the bodyIV. Finding Added SugarsA. Most common added sugars- Sucrose and Fructose B. Soda is the most abundant product that Americans consume with added sugars with over 35% of daily sugar intakeC. The DRI suggest no more than 25% i. Too high for women, sedentary, older people D. The WHO: less than 10% of added sugarsi. Women: 8 tsp. daily, Men: 18 tsp. daily E. On Average American consume more than 30% dailyIII. Sugar Substitutes A. Sugar Substitutes- Substances as sweet as or sweeter than sugar but that contain fewer caloriesi. Must be approved by the FDA and deemed safe for consumptionii. Polyols Are Sugar AlcoholsB. Sugar Alcohol i. Sorbitol, Mannitol, Xylitol ii. Commonly present in gums and candiesiii. Incomplete absorbed by the digestive tracts can lead to diarrheaC. Saccharini. Oldest sugar substitute ii. Not metabolized in the body so it doesn’t provide any caloriesiii. Withstood of period of ban in 1977, because a study believed that Saccharin promoted bladder cancer in ratsiv. This was soon disproved D. Aspartame i. Equal or NutraSweetii. People who can’t handle phenylketonuria (PKU) are unable to metabolize one of the amino acids in aspartameiii. ADI: 50 mg/kg of body weight E. Sucralosei. Sucralose Is Made from Sucroseii. Developed in 1976 by changing the structure of the sucrose moleculeiii. Not absorbed by the body; excreted in urineiv. Commercially available as
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