Transcript Carbohydrates - Salem State University

Carbohydrates: An In Depth
Introduction
Presented by:
Professor Steven P. Dion – Salem State College
Sport, Fitness & Leisure Studies Department
Class Activity






Discuss and write down
the following information:
Purpose / role of the
nutrient
Different sources of the
nutrient
Necessary amount needed
Benefits of nutrient
Draw backs of too much
of the nutrient










The nutrient choices include:
Monosaccharides
Disaccharide's
Oligo and disaccharides
Polysac’s & Starch
Fiber
Animal polysaccharides
Sat & Unsat fats
Cholesterols
Proteins (incomplete and
complete)
Pro. Dion - Carbohydrates
2
Photosynthesis
Sun & UV rays (blue and purple bands) +
chlorophyll + oxygen + carbon = glucose +
water = cellulose = starch & fiber = all plant’s
parts = carbohydrates.
 Depending on how nature lays out the carbon
and hydrogen molecules, will dictate whether
or not fructose or glucose is created and what
structure/form it takes (apple or an orange).

Pro. Dion - Carbohydrates
3
Carbohydrates Roles
The body’s most important source of energy
(brain’s primary fuel) - 40 - 70% of caloric
intake - 10% simple sugars - 40-50%
complex carbs. (1 gram of CHO = 4 cals)
 Monosaccharides – one mole of sugar
 Disaccharides – 2 moles of sugar
 Oligosaccharides – 3-9 moles of sugar
 Polysaccharides – 10 – thousands

Pro. Dion - Carbohydrates
4




Monosaccharides: glucose - fructose - galactose found in nearly all plant foods
Disaccharides: sucrose (table sugar) glucose and
fructose, lactose (milk sugar) glucose and galactose,
maltose (grain sugar/germinated grains) glucose and
glucose.
Oligosaccharides - formed by combining 3-9
monosaccharides. These products are usually
vegetables, particularly seed legumes
Polysaccharides - long complex chains of
saccharines (10 too thousands) - starches and fiber
Pro. Dion - Carbohydrates
5
Animal form of polysaccharides =
Glycogen




Composition (glucogenesis), and storage of several
glucose molecules which is stored in the muscles,
liver and the blood.
The majority is stored within the muscles: which
serves as the major source of carb energy for active
muscles during exercise.
Liver glycogen is broken down into glucose - enters
the blood stream to go to the muscles being utilized.
When the body is depleted of glucose due to ones
diet or through exercise – the body then converts
other materials (Amino Acids primarily) into glucose
through gluconeogenic metabolic pathways
Pro. Dion - Carbohydrates
6
(principally in the liver).

Starches:composed of glucose in plants - as
either amylose and amylopectin formations.
 Amylose: long straight chain of glucose twisted into a helical coil. Has a smaller
surface area = slower digestibility
(hydrolysis) = lower glycemic index =
(harder to break into glucose)
 Amylopectin: highly branched
monosaccharides. More surface area =
faster digestibility (hydrolysis) and
therefore a higher glycemic index = (easier
to break down).
Pro. Dion - Carbohydrates
7
The Glycemic Index


How fast a carbohydrate is broken down
(hydrolysis) and turned into blood sugar (dextrose).
Hydrolysis = the catabolization of complex organic
molecules (carbs, fats, & proteins) into simpler
forms that the body easily absorbs and assimilates.
 0 - no sugar / glucose in nutrient
 1-50 = low glycemic index
 51-70 = medium / moderate glycemic index
 71-99 = high glycemic index
 100 = pure glucose
Pro. Dion - Carbohydrates
8
Blood Sugar Regulation



The Glycemic Index assist us in determining how
foods will impact our blood sugar levels.
When you consume carbohydrates that have a
high GI, those carbs are converted into dextrose
too rapidly, in turn, straining the pancreas to
respond to the elevated sugar by secreting insulin.
Insulin’s purpose is to go to the muscles, enter the
muscle and promote the absorption of glucose into
the muscle.
Pro. Dion - Carbohydrates
9
Insulin Issues



However: Over years of abusive intake of high GI
foods, the pancreas either runs low or out of insulin, or
the muscles become more resistant to the insulin and
no longer let the insulin in, and in turn the blood sugar
does not get into the muscle. (Diabetes 2)
(For those who still have somewhat normal insulin
uptake abilities) If the sugar does not get into the
muscle, the pancreas releases even more insulin, thus
flooding the body with insulin, in turn, creating a
massive uptake of dextrose into the muscle, giving you
the feeling of a crash/fatigue after your sugar rush.
Now you crave carbs again. (It’s a vicious cycle)
Pro. Dion - Carbohydrates
10
Fiber



The structural parts of the plants - bonds between
monosaccharides (low in the Glycemic Index)
Difficult to be broken down - bacteria in
Gastrointestinal tract can break some down (whole wheat/ cereals / fruits and veggies)
Assists in the digestive process by:
 Giving bulk to the food residues
 Scraping the cell walls and removing or diluting
harmful chemicals or inhibits their ability
 Increases passing time of food which decrease
exposure to carcinogens.
Pro. Dion - Carbohydrates
11
Fiber

2 categories of Fiber - soluble and insoluble (water soluble and water-insoluble)
 Water soluble: oatmeal - legumes and fruits
(apples, citrus - delay GI movement - delay
glucose absorption - lowers blood cholesterol.
 Water insoluble: bran - corn - cereals - whole
grain breads - accelerates GI movement increases fecal weight - increased bowel
movements - slows down starch breakdown and
absorption.
Pro. Dion - Carbohydrates
12
Benefits of Dietary Fiber
Decreases the risk of coronary artery disease
 Fiber clings to cholesterol - binds with it and
transports it outside of the body.
 Helps decrease / reduce the amount of serum
cholesterol (contributor to atherosclerosis)
 Decreases the amount of free flowing LDL’s
 25 grams per day is recommended.
(Tip) When eating / cooking veggies - cook them
slightly to assist the body in the ability to break them
down. The body has more difficulty in breaking down
raw veggies as opposed to slightly cooked ones.

Pro. Dion - Carbohydrates
13
Additional Purposes of Carbs



Protein sparing: after fasting or removing carbohydrates
from the diet for more than 40 hours. The reduced
glycogen stores and plasma glucose levels triggers
glucose synthesis from both protein (amino acids) and the
glycerol portion of the fat (triglycerides) molecule.
This “gluconeogenesis” conversion process provides a
metabolic option for augmenting carbohydrate
availability in the face of depleted glycogen stores.
When you don’t take in enough carbs. Or there is
insufficient carb metabolism, this causes more fat
mobilization rather than oxidation. This in turn increases
the production of ketone bodies (Atkins diet concept).
 Excessive Ketone production causes excess body fluid
acidity called acidosis or ketosis.
Pro. Dion - Carbohydrates
14
In Addition




Glucose that is not immediately used as energy is stored
as glycogen in the muscles, liver and blood. What is not
stored as glycogen is converted to body fat. (a fat, fat free
nation).
The central nervous system requires carbs for proper
functioning. Under normal conditions and in short-term
starvation the brain uses dextrose almost exclusively.
Without carbs – the brain uses keytones after 8 days
(acidosis) = higher acid levels = cancer promotion
Therefore – it is essential that you monitor your carb
intake, consume high quality/low glycemic index carbs
such as fruits and veggies, whole grains and legumes.
Low blood sugar level = Hypoglycemia – feeling of
weakness, hunger and dizziness.
Pro. Dion - Carbohydrates
15