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Carbohydrates
Part One:
A. Classification
B. Digestion & Absorption of CHO
Carbohydrate Is Made by Photosynthesis
CHO
Carbohydrate Classifications
Simple CHO = “Sugars”– Monosaccharides: single sugar unit
– Disaccharides: two sugar units linked together
Complex CHO= Starch, glycogen, fiber– Polysaccharides: many sugar units linked
together
Simple CHO: Sugars Monosaccharides
–
–
–
Disaccharides
–
–
–
–
condensation
hydrolysis
Simple Sugars, Cont. What is sugar good for? When is sugar considered to be “bad?”
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–
–
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10% recommendation
– (current U.S. 24%) high sugar diet can change in fat
distribution toward central adiposity binge trigger in some, inhibitor in others –
highly individual
Sugar on the Food Label
fructose/levulose glucose/dextrose honey/invert sugar
fruit juice concentrate corn syrup corn sweetener molasses raw sugar turbinado sugar
Sugar Alcohols
E.g. mannitol, sorbitol, xylitol Considered “sugar free” sweeteners,
but still almost the same kcals as sugar Sugar free candy -- diarrhea if eaten in
excess
A word about lactose: milk sugarand lactose intolerance
Enzyme lactase splits lactose into glu-gal in the small intestine
Lactase deficiency causes trouble digesting milk products
–
–
–
Different from milk allergy, immune rx to casein
Carbohydrate Classifications
Simple CHO = “Sugars”– Monosaccharides: single sugar unit– Disaccharides: two sugar units linked
together
Complex CHO= Starch, glycogen, fiber– Polysaccharides: many sugar units
linked together
Complex CHO: Polysaccharides:Several to Hundreds of ____________ Units Linked Together
Starch –
Glycogen –
Fiber –
Starch Long straight or branched chains of
hundreds of __________________ units Sources:
– Richest source:
– Legumes
– Tubers
When eaten, ALL starches are broken down enzymatically to ______________– (blue dots!)
–
One to 4 hours after a meal, all starch __________________
Glycogen Storage form of CHO in animals. Not
found in diet. More complex and more highly branched
than starch–
Limited capacity for storage–
Muscle Glycogen–
Liver Glycogen–
Fiber
Typical U.S. diet:
Most fibers are polysaccharides but–
Most common fibers: cellulose, hemicellulose, and pectin. Also gums, mucilages, and lignins
Sources:
Whole Vs. Refined Grains Whole grains Label:
Refined grains Label:
Sources:
“Enriched” When bran and germ are removed,
several vitamins/minerals also “enriched,”
Shoot for at least half of your grains to be from whole grain sources
Soluble vs. Insoluble fiber Soluble fiber
– foods: barley, fruits (apples), legumes, oats, oat bran, rye, seeds, vegetables, nuts
Health benefits: –
– lowers serum cholesterol
•
•
– stool bulk/softening
Insoluble fiber – Foods: brown rice/whole grains/wheat
bran, fruits, legumes, seeds, veggies Health benefits:
– – Speeds transit through intestines
•
•
•
– delayed starch hydrolysis: slowed glu absorption
If you have a low-fiber diet, add fiber gradually!
What about fiber supplements?
–
Carbohydrates
Digestion and absorption of CHO
Dietary CHO = starch, sugar, and fiber
D&A of CHO Mouth
–
–
starch Salivary amylase dextrins & maltose
glu-glu-glu-glu-glu-glu-glu-glu-glu x100
glu-glu-glu-glu-glu-glu
glu-glu
Stomach –
–
–Mechanical digestion continues in stomach, but
–
Small Intestine
Starch and dextrins
Pancreatic amylasemaltose
glu-glu-glu-glu-glu-glu
glu-glu
Last phase: The brushborder cells of the small intestine.
Enzymes in these cells break down ___________________ to _____________________.
maltose
lactose
sucrose
(maltase)
(lactase)
(sucrase)
glu & ________
glu & ________
glu & ________
Monosaccharides are ABSORBED–
–
– In liver, fru and gal are converted to glu
•
– ____________ then regulates the release of glu back into the bloodstream for transport to tissues.
Large Intestine (colon)
Fiber – (absorbed & used for E, 0-2kcals/g of
fiber)
– (Cellulose and lignin completely pass through in feces)
So now we have glucose in the liver and the bloodstream. If glu is to fuel the tissues, how is it done?
“Glucose-dependent tissues” rely on glucose for fuel (not fat) – Brain, nervous system, retina, etc.
***
–
Average person enough CHO stored to last ________________ hours
Since we can’t store much, need to rely on dietary CHO.
–
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