9.20.13 Kin 110 class notes- Nancy Clarko Monday September 30th 2:00 – 2:30 to meet studentso 2:30-3:30 at the Mullins Center talking- Why can’t we get energy by eating grass?- Food contains energy as carbohydrate, protein, and fato Plant based foods are mostly carbohydrates and watero Animal based foods are mostly proteins and fat, low carbohydrateso All CHO not equal- Basic categories:o Simple sugarso Complex carbohydrateso Common simple sugars: Honey, jelly beans, cake, ice cream, cookieso Glucose Blood sugar Currency of sugar that you useo Fructoseo Sucrose Table sugar = 50% glucose & 50% fructoseo Lactose Glucose & galactose Milk sugaro Simple sugars already in absorbable form So they TEND to be absorbed quickly- (not always)o High fructose corn syrup saves money but is bad for people’s health- Only natural foods high in simple sugars are honey and berrieso People now consume a lot more than they used to- Most simple sugar from processed foodo Candyo Ice creamo Sodas- Complex Cho are many simple sugars linked togethero Polymer of simple sugarso Most common in diet is starcho Glucoses linked by alpha bonds Makes a difference in digestion- Starch is energy form for plantso Human equivalent is glycogeno Grains Pasta – more natural Fruity pebbles - unnaturalo Some vegetables (potatoes)o And beans- Synthetic complex CHO’so Dextrin, maltodextrin (energy bars)o Starch made from a chemical company instead of naturallyo Chemical forms of starcho They are also polymers of glucose linked by alpha bonds- Digestible CHOo Contains 4 kcals/gramo Doesn’t matter if its simple sugar or complex CHO as long as you can digest ito Per g CHO, not per gram of foodo Ex. Brown sugar Not any more natural than white sugar About 13 g of CHO = 13 * 4 = 52 kcalso Ex. Apple Lots of water (no calories) 10 g of CHO * 4 = 40 kcal- Dietary CHO and healtho The term “go Diets spring up about restricting carbs Atkins South beach diet Carb restricted diets… Toxic? Revolves around term glycemic index- Relative scale- Glycemic indexo Responseo How blood sugar changes after eating the foodo Property of person eating the foodo It matters who the person iso Athlete vs. couch potatoes Very different glycemic indexo Pure glucose (or white bread) is GI = 100o The higher the blood glucose rises after eating the food, the higher the Glycemic index- GI = blood glucose response to foodo Blood glucose response to reference food (glucose)o Blood glucose vs. time graphs Glucose Lentils- 40% of glucoseo the amount of carbs (starch and sugars) in the reference and test foods must be the same- G indexo 70+ = high GIo 55+ = medium GIo 55- = low GI- Most people believe (sometimes wrong)o Simple sugars = quickly absorbed = high glycemic indexo Complex CHO are slowly absorbed = low glycemic indexo Generally true…o BUT: potatoes (complex CHO) GI = 93o Fructose (simple sugar) GI = 48 (low)- Other factors change GIo 47-bananas, eat it while its greenish (low)o 68 – bananas, eat it while its perfectly ripe (medium)o 82 – bananas, eat it while its brown and spotted (high)o other things combined with CHO (fat, protein, fiber ) make HUGE differenceo GI of foods depends on more than just simple sugar of complex CHO Depends on… How its cooked How much you exercise Ripeness Your personal characteristics- What is dietary fiber?o Complex CHOo Two forms Insoluble fiber (mainly cellulose) Soluble fiber (mainly gums, pectin, hemicellulose)- Jams, jellies, oat brand- Lowers blood cholesterol typically - Cellulose like starch is a polymer of glucose moleculeso Fiber indigestible by human enzymeso Beta bonds Links are slightly different Completely indigestible 0 kcal per gram because you can’t digest it! Fiber contains NO energy- You cannot live by eating grasso Its primarily celluloseo Beta bonds in cellulose are indigestible and contain no
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