Simple or Refined Carbohydrates-Sugars
Simple or Refined Carbohydrates-Sugars
Simple or Refined Carbohydrates-Sugars
CARBOHYDRATES
Disacharrides
Sucrose=glucose + fructose
Lactose=glucose+ galactose
Maltose=glucose+ glucose
Complex Carbohydrates
Starch ( polysaccharides )
Dietary fiber ( nonstarch polysaccharides )
Dietary Fiber
Not the same as fiber from fabrics like cotton, wool, silk and synthetic fiber
Collective term for substances that are not digested or absorbed in the
human small intestine
Functions
1. Sugars and starches supply the major source of energy for all the bodys
cells, including the brain and the blood.
Glucose is the only form of sugar that brain cells utilize.
Blood glucose has to be within normal levels for good health and
maintenance of bodily processes.
The digestive process converts carbohydrate to glucose, the form the body
uses for energy.
Excess is stored in the liver as glycogen or stored elsewhere in the body as
fat in adipose tissues.
2. Carbohydrate spares protein from being used for energy, freeing it for
important functions such as tissue growth and repair.
Carbohydrates also aids in fat utilization and lowering of cholesterol level.
In addition to energy, carbohydrate contributes bulk to the diet and gives
feelings of satisfaction.
Food Sources, RENI and Factors Affecting Requirement
Most important of food sources are plants: grains, legumes, seeds, fruits and
vegetables.
Filipinos get about two-thirds of their calories from carbohydrate.
It is desirable to provide a minimum of 75 to 100 grams of dietary
carbohydrate daily to avoid extensive breakdown of body protein.
About sugar:
About starches:
The hard, woody, or stiff substances in plants that support, coat or protect
plant cells, is composed of complex, carbohydrate compounds ( also called
roughage ).
Fiber is largely indigestible. But its presence in the intestines has beneficial
effects like: decrease intestinal transmit time and increase stool bulk,
fermentable by colonic microflora, reduce blood total and/or low-density
lipoprotein cholesterol levels and reduce post-prandial blood glucose and/or
insulin levels.
Soluble vs. Insoluble Fiber
Soluble fiber dissolves in water. Insoluble fiber does not. To some degree
these differences determine how each fiber functions in the body and
benefits your health.
Soluble fibers attract water and form a gel, which slows down digestion.
Soluble fiber delays the emptying of your stomach and makes you feel full,
which helps control weight. Slower stomach emptying may also affect blood
sugar levels and have a beneficial effect on insulin sensitivity, which may
help control diabetes. Soluble fibers can also help lower LDL (bad) blood
cholesterol by interfering with the absorption of dietary cholesterol.
Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges,
pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries,
psyllium, cucumbers, celery, and carrots.
Insoluble fibers are considered gut-healthy fiber because they have a
laxative effect and add bulk to the diet, helping prevent constipation. These
fibers do not dissolve in water, so they pass through the gastrointestinal tract
relatively intact, and speed up the passage of food and waste through your
gut. Insoluble fibers are mainly found in whole grains and vegetables.
Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn
bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery,
broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark
leafy vegetables, raisins, grapes, fruit, and root vegetable skins.
FATS/ LIPIDS
Lipids
Common properties:
Insoluble in water
Soluble in organic solvents like ether and chloroform
Capable of being used by living organisms
Fats and oils is a subset of lipids, and comprise 95% of all lipids in foods. Another
term for fats and oils is triglycerides.
The Family of Lipids
Triglycerides ( Fats and Oils )
Fatty Acids
Saturated fats
Trans-fatty acids
Monosaturated fatty acids
Polyunsaturated fatty acids
Omega 3 ( n-3 )
Omega 6 ( n-6 )
Glycerol
Phospholipids and Sterols
Phospholipids
Lecithin
Cephalin
Plasmalogen
Sterols
Cholesterol
Ergosterol
Calciferol
Triglycerides are made up of three molecules of fatty acids and one molecule
of glycerol, an alcohol. During digestion, dietary fats are broken down into
fatty acids and glycerol.
Phospholipids and sterols are part of the structures of all the cells. These
compounds have the unique ability to dissolve in both water and fat, which
helps them move nutrients, hormones and other substances in and out of the
cells and allows them to act as emulsifying agents to help keep fats
suspended in the blood and fluids of the body.
Trans-fatty acids are formed during hydrogenation of oils to make them more
solid and have a longer shelf-life. However, hydrogenated fats and trans-fats
are not desirable because of studies that link them to insulin resistance,
higher incidence of heart disease and elevating blood cholesterol. The FDA
( USA ) mandated food labels to declare the amount of trans fatty acids since
January 2006.
There are several types of blood serum cholesterol namely: HDL ( highdensity-lipoprotein the healthy or good type ) carries the blood back to the
liver. LDL ( low-density-lipoprotein ) and VLDL ( very-low-density-lipoprotein )
are considered the bad cholesterol.
FUNCTION
Concentrated dietary source of energy supplying 9 kcal/gram. It carries the
soluble vitamins: A, D, E, and K.
Provide essential fatty acids that are indispensable for life. Linoleic acid, an
omega 6 polyunsaturated fatty acid, and alpha-linoleic aci, and omega-3
polyunsaturated fatty acid, are the essential fatty acids that must be
obtained through the diet because they cannot be synthesized by our body.
Helps the body use protein and carbohydrate more efficiently. It is a
component t of cell structures particularly in the brain and nervous system.
The word originated from the Greek word proteios, which means to take first
place or is of prime importance.
Proteins provide the transport of nutrients, oxygen, waste and other factors
throughout the body; provide the structure and contracting capability of
muscles; provide collagen to the connecting tissue of the body and to the
tissues of the skin, hair and nails.
FUNCTIONS
All through life, protein is required:
- To maintain and repair body tissues;
- To make haemoglobin, which carries oxygen to the cells;
- To help maintain the quantity and location of fluids in the body
and the acid-base balance;
- To form antibodies in the bloodstream that fight off infection and
disease;
- To produce enzymes and hormones that regulate body processes
The eight essential amino acids ( indispensable ) for adults are lysine,
tryptophan, phenylalanine, methionine, threonine, leucine, isoleucine, and
valine. Histidine is also indispensable for infants.
Animal proteins-meat, fish, poultry, eggs, milk, and foods made from milk
( except butter )-provide readily available indispensable amino acids.
Plant sources of protein-vegetables, fruit, legumes, and grains-are lower
quality than animal sources because certain indispensable amino acids are
missing or present in insufficient quantities, or the proportions are not
optimal. Soybeans are higher in quality than other plant proteins.