Lecture 6Learning Objectives:Describe the difference between simple and complex carbohydrates and know food sources of eachKnow functions of Carbohydrates and be able to calculate Kcal based on carbohydrate contentDescribe the digestion of carbohydrates and the hormones involved in blood glucose controlKnow what “whole grain” means, know the recommended intake of dietary fiber, be able to identify good sources of whole grain from label informationIdentify the health benefits of dietary fiber and food sources of soluble and insoluble dietary fiberIdentify the health risks of high simple sugar intake, the specific health risks of fructose and the HFCS controversyKnow the AHA and dietary Guidelines recommended intakes of sugarCarbohydratesPrimary source of energy for bodyComposed of carbon, hydrogen, and oxygen1 gram = 4 kcalSourcesMilk, coke, starchy vegetables, potatoes, breads, riceHow much should we eat?Athletes eat moreGoing to be on the higher endEnergy SourceRed blood cellsBrainExerciseSimple CarbohydratesMonosaccharides (simple sugars)GlucoseMost abundant sugar in our dietGood energy sourceFructoseSweetest natural sugarGalactoseDisaccharidesLactoseGlucose + GalactoseSucroseGlucose + FructoseMaltoseGlucose + GlucoseFood SweetenersWhite sugar/tableMolassesBrown sugarHoneyHigh fructose corn syrupEvaporated cane juiceSugar stimulates reward centerFive basic tastesSweetSaltyBitterSourUmamiComplex Carbohydrates: Chains of GlucosePolysaccharidesStarchStorage form of glucose in plantsFood sources include grains, legumesGlycogenStorage form of glucose in animalsStored in liver and musclesFiberForms the support structures of leaves, stems and plantsWe don’t have the enzymes to break it downAdequate Intake (AI)25g/day women38/day menBeans are the best source of fiberTwo Types of FiberSoluble FiberDissolves in waterDigested by bacteria in colonSources: citrus, berries, oats, beans/legumesInsoluble FiberNot soluble in waterFound in wheat brans, whole grain and vegetablesHealth implications of FibersDecreases risk for cardiovascular disease (CVD)Decreased risk of type 2 diabetesLowers serum cholesterolPromotes regular bowel movementsDecreased risk od diverticulosis/diverticulitisIncreases sensation of fullnessABC News Video on Fiber2 grams per 100 calories is good fiber on packagesListed “whole grain” first in ingredients is goodReview QuestionsWhat is the difference between a simple carb and a complex carb?The structure of itSimple is one stand, complex is two or moreHow much fiber a day should a person consume? (male/female?)25 male, 38 womenWhat is the difference between soluble and insoluble fiber?Dissolvable in waterAccording to the video clip, how do you identify a food which is a good source of whole grains?2 grams of fiber per 100 caloriesFirst ingredient should say ‘whole’Exam review questionThe benefits of eating fiber includeA) Decrease risk of constipationB) Decreased risk of HDC) Decreased risk of diverticulitisD) All of the aboveE) A and BNutrition 130 1st EditionLecture 6 Learning Objectives:- Describe the difference between simple and complex carbohydrates and know food sources of each- Know functions of Carbohydrates and be able to calculate Kcal based on carbohydrate content - Describe the digestion of carbohydrates and the hormones involved in blood glucose control- Know what “whole grain” means, know the recommended intake of dietary fiber, be able to identify good sources of whole grain from label information- Identify the health benefits of dietary fiber and food sources of soluble and insoluble dietary fiber- Identify the health risks of high simple sugar intake, the specific health risks of fructose and the HFCS controversy- Know the AHA and dietary Guidelines recommended intakes of sugar Carbohydrates- Primary source of energy for body - Composed of carbon, hydrogen, and oxygen- 1 gram = 4 kcal- Sources o Milk, coke, starchy vegetables, potatoes, breads, rice How much should we eat?- Athletes eat moreo Going to be on the higher end Energy Source- Red blood cells- Brain- Exercise  Simple Carbohydrates- Monosaccharides (simple sugars)These notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.o Glucose Most abundant sugar in our diet Good energy sourceo Fructose Sweetest natural sugaro Galactose - Disaccharideso Lactose  Glucose + Galactoseo Sucrose Glucose + Fructoseo Maltose Glucose + Glucose- Food Sweetenerso White sugar/tableo Molasseso Brown sugaro Honeyo High fructose corn syrupo Evaporated cane juice- Sugar stimulates reward centero Five basic tastes Sweet Salty Bitter Sour Umami  Complex Carbohydrates: Chains of Glucose- Polysaccharideso Starch Storage form of glucose in plants Food sources include grains, legumeso Glycogen Storage form of glucose in animals Stored in liver and muscles Fiber Forms the support structures of leaves, stems and plants We don’t have the enzymes to break it down Adequate Intake (AI)- 25g/day women- 38/day men Beans are the best source of fiber Two Types of Fiber Soluble Fiber- Dissolves in water- Digested by bacteria in colon- Sources: citrus, berries, oats, beans/legumes Insoluble Fiber- Not soluble in water- Found in wheat brans, whole grain and vegetables Health implications of Fibers Decreases risk for cardiovascular disease (CVD) Decreased risk of type 2 diabetes Lowers serum cholesterol Promotes regular bowel movements Decreased risk od diverticulosis/diverticulitis Increases sensation of fullness ABC News Video on Fiber 2 grams per 100 calories is good fiber on packages Listed “whole grain” first in ingredients is good- Review Questionso What is the difference between a simple carb and a complex carb? The structure of it Simple is one stand, complex is two or moreo How much fiber a day should a person consume? (male/female?) 25 male, 38 womeno What is the difference between soluble and insoluble fiber? Dissolvable in watero According to the video clip, how do you identify a food which is a good source of whole grains? 2 grams of fiber per 100 calories First ingredient should say ‘whole’- Exam review questiono The benefits of eating fiber include A) Decrease risk of constipation B) Decreased risk of