Carbohydrates The Preferred Body Fuel Carbohydrates 1 of

Carbohydrates The Preferred Body Fuel

Carbohydrates � 1 of 6 essential nutrients � Main source of the body’s energy � Sugars, starches, and fibers � Made of carbon, hydrogen, and oxygen � 4 calories of energy per gram � Basic sugar unit – saccharide

Monosaccharides – Simple Carb � Single sugar unit (aka “simple sugars”) � Smallest carbohydrate unit � Glucose – blood sugar – body’s source of energy � Fructose – found in fruit � Galactose – found in milk bonded to glucose

Disaccharides – Simple Carb � 2 sugar units bonded together � Broken down to monosaccharides during digestion � Sucrose – table sugar (glucose + fructose) � Lactose – milk sugar (glucose + galactose) � Maltose – starch digestion and grains (glucose + glucose)

Polysaccharides – Complex Carbs � Many sugar units bonded together � Broken down to monosaccharides during digestion � Starch – grains and starchy veggies � Fiber – plant walls *Carbs In Action

Functions of Carbs � Provide energy � Spare proteins � Assist in breakdown of fat � Provide bulk in diet

Energy Production � Carbohydrates are used most efficiently in the body for energy, so they are the preferred source of energy � If carb intake is insufficient, the body will draw on proteins for energy

Protein Sparing � Body can draw on proteins for energy, but it is less efficient when it does this ◦ Proteins are harder to break down, taking more energy ◦ The break down of proteins creates more waste � By using carbohydrates, the body leaves proteins for building and maintaining cell structures

Breaks Down Fats � Helps to completely break down fats � Without it the body can’t break down fats completely, which leads to ketosis (an increase in blood acidity, which causes cell and organ damage)

Provides Bulk in Diet � Bulk in your diet makes digestion and elimination more effective � Fiber acts like a sponge and absorbs excess water and toxins, making elimination easier � Bulk in your diet makes you feel fuller longer

Added Benefits of Fiber � Reduces incidence of G. I. diseases, such as colon cancer, as well as appendicitis, heart disease, and diabetes mellitus ◦ Soluble fibers – dissolve in water and help to lower blood cholesterol levels (bile is involved) ◦ Insoluble fibers – do not dissolve in water and help to reduce cancer risks (less time for toxin exposure) *Illustrate functions

How Your Body Uses Carbs Broken down in digestive tract to monosaccharides � Monosaccharides pass through the intestine into the bloodstream and on to the liver, where sucrose and galactose are converted to glucose � When the amount of glucose in the blood rises, the body releases insulin from the pancreas �

Insulin � Insulin helps trigger body cells to burn glucose for energy, thereby reducing the amount of glucose in the body (reducing blood sugar levels) � Insulin also causes muscles and the liver to store glucose not used as energy

Glycogen � Glycogen is the body’s storage form of glucose � If cells do not have an immediate need for the glucose they took from the bloodstream, they convert it to glycogen to be used later ◦ Glycogen is stored in the muscles (2/3) and in the liver (1/3) ◦ Glycogen in the muscles is converted back into glucose when energy is needed

Liver Storage of Glycogen � The liver only stores a limited supply of glycogen � If more carbs are eaten than the liver can convert to glycogen and store, the excess is converted to fat and stored in fatty tissue in the body � Fat stored cannot be converted back into glucose � *Using Carbs

Meeting Carbohydrate Needs � Make sure to get a limited amount of simple carbs and a higher amount of complex carbs � Naturally occurring sugars are usually accompanied by other nutrients so they are not as much of a concern � Refined sugars are a concern ◦ Carbohydrate sweeteners that are separated from their natural sources and used as food additives

“Bad” Carbohydrates � Guess what the primary source of sugar is for teenagers? � Candy, pastries, and other sweets round out the typical teenage diet � Hidden sources include sugary cereals, yogurt, and fruit drinks

Fruit or Not? �- 5% fruit juice �- 0% fruit juice (42 sugar cubes) �- 3% fruit juice �- 25% fruit juice �- 15% fruit juice

Not So Much! �- 5% fruit juice �- 0% fruit juice (42 sugar cubes) �- 3% fruit juice �- 25% fruit juice �- 15% fruit juice

Starches & Fiber � Starches body - the preferred fuel source for your ◦ Body burns starches efficiently, they make you feel full (satiated), and they carry many other vitamins and minerals � Fiber – gotten through whole-grain foods, vegetables, fruits, and dried beans ◦ Increasing fiber in a diet should be done slowly to allow your digestive system to adapt � *Meeting Carb Needs

Are Starchy Foods Fattening? � Anything in excess can cause weight gain � Starchy foods are usually not the fattening culprit…it is usually the sauces and toppings served with them that adds the pounds

Is Sugar Bad for Your Teeth? � Sugar and starched feed the bacteria that live in the mouth; the byproduct of that is plaque, which sticks to the teeth � As the bacteria grow, they produce acid that eats into tooth enamel and causes cavities � Best to avoid sticky carb snacks between meals (e. g. raisins) and to always brush after eating anything

Does Sugar Cause Hyperactivity? � No studies have proven that this is true � Sugars do give you immediate energy, which can seem like hyperactivity when a lot is taken in � The bigger danger here is that kids who take in lots of sugar are missing out on necessary nutrients found in healthier foods

Is Sugar Addictive? � Studies show that people prefer sweet tastes � No studies show that there is an addictive component to sugar though…it is more of a preference than an addiction

Will Too Much Sugar Cause Diabetes? � Short answer – no ◦ Underproduction of insulin, not a case of too much sugar � Long answer – too much sugar can exacerbate symptoms and condition, but will not cause diabetes to develop in the first place � *Carb Headlines

What is Hypoglycemia? � Low blood glucose level ◦ Makes you feel tired and sluggish � Over production of insulin � Spread sugar out over the day to avoid a sudden sharp spike in blood sugar and insulin

What is Lactose Intolerance? � An inability to digest lactose, which is found in milk � Due to absence of lactase, which is the enzyme that breaks down lactose � Have to find other options for getting the milk you need ◦ Alternate ways to get dairy