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Slide 1 :
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Carbohydrates
Janet Tietyen, Ph.D., R.D., L.D. Author Revision by Jackie Walters, MBA, R.D., L.D. Jackie Walters, Presenter
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Let’s talk carbohydrates! Three forms of carbohydrates
Carbohydrates and health
Carbohydrates and dental health |
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3 Forms of carbohydrates Sugars
Starches
Fiber – provides bulk in diet and helps intestines work
Binds cholesterol
Helps control blood glucose Major sources of energy |
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Sugars Several forms of sugar, but glucose is the sugar in the blood and used for energy by cells
Sucrose and lactose are examples of sugars in food
Glucose is essential! |
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Sources of sugar Added to foods
Cane
Beet sugar, syrup, honey, molasses, and corn syrup Found in foods
Fruits
Vegetables
Many grains (wheat and rye)
Milk (lactose)
Some people cannot digest lactose |
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How much sugar are we eating? 24% of average caloric intake comes from sugar
6% natural forms (fruits, vegetables, and dairy)
18% added sugar (beverages, baked items, candy)
One cup of sugar = 770 calories |
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Starches Sources
Many plants, especially “grain” foods
Wheat, corn, rice, oats, rye and barley
Grains are made into cereals, flour, pasta, and many bread products
Starchy vegetables
Potatoes, sweet potatoes, corn, beans, and peas |
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Fiber A carbohydrate, but cannot be digested
Structural part of plants (stems of celery, leaves of lettuce, and bran of wheat kernel) |
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Fiber Insoluble Fiber passes through the intestines intact.
Soluble Fiber becomes viscous in water. This fiber binds cholesterol in the intestines and helps to regulate blood glucose. |
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Role of fiber in the diet Bulk to diet (gives feeling of fullness)
Needed for normal functioning and health of digestive tract
Helps to decrease cholesterol
Helps to regulate blood glucose
Protects against bowel disorders?
Other functions? |
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Nutrition of carbohydrate foods 1 gram carbohydrate = 4 calories
Fiber has 0 calories
Sugar is an “empty-calorie” food
Breads, cereals, fruits, and vegetables are better carbohydrate choices, because they also contribute vitamins and minerals |
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How much carbohydrate should I eat? 50-60% of daily calories should be from carbohydrates
On a 2,000 calorie diet;
6 ounces from the bread group
2 ½ cups from the vegetable group
2 cups from the fruit group
3 cups from the milk group
Sparingly from concentrated sweets |
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Carbohydrates & health Some people must monitor their carbohydrate intake
Diabetes
Hypoglycemia
Lactose intolerance |
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Carbohydrates & dental health Table sugar (sucrose) is associated with the development of tooth decay
Corn syrup, molasses, maple syrup, and white and brown sugar, sweet drinks, and gum
Sucrose is especially damaging if eaten between meals and if sticky |
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Process of tooth decay Bacteria in mouth interact with sucrose in foods to produce acids
Acids will eat away at teeth and cause decay |
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To avoid tooth decay Do not eat large amounts of sucrose between meals, especially sticky candy
Brush and floss teeth often
Chew sugar-free gum |
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Take home message Eat more starchy and fiber-rich foods
Make half your grains whole
50-60% of calories should come from carbohydrates
Avoid foods with large amounts of sucrose to prevent tooth decay
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