Energy and

CHO’S
Dr. M. Volkan YILMAZ
 Energy
Energy is the primary currency of nutrition.

Mammals require energy to stay warm and to drive all the processes of
life itself.

All of this energy is derived from the chemical combustion of food, a

process requiring oxygen and producing carbon dioxide and water.

It is the need to maintain an adequate supply of energy that is the

major stimulus of food intake, and this appetite drive has an important
influence on the intake of all other nutrients.
 Energy Sources
Dietary energy is derived from four major nutrients:
– carbohydrate
– fat
– protein
– alcohol

These are termed macronutrients and each can be composed of

numerous subtypes that have a slightly different energy content.
 Energy Sources
Generation of energy from the various macronutrients requires
different chemical processes, and for each of them there are optional
pathways that can be used in different metabolic circumstances.

Example:
- Glucose can initially be utilized by muscle without oxygen
(anaerobically) when a short burst of movement is required,
or
- With oxygen(aerobically) for longer periods of activity.
 Calculating Energy Value of Foods
The chemical energy of food is simply the total
amount of energy that would be liberated by the
food if it were combusted in oxygen (i.e. its heat of
combustion).

This can be measured directly in a bomb calorimeter

whereby the heat liberated by burning a small
sample of the food is accurately recorded.

This total chemical energy of food is also referred to

as its gross energy (GE).
 Energy Sources
Our body can not use all energy that food contains.

Energy loss occurs during digestion and metabolism of macronutrients.

After those corrections, calculated energy value of macronutrients are:

- 1 gram of carbohydrate (CHO) provides 4 calories

- 1 gram of protein provides 4 calories
- 1 gram of fat provides 9 calories
- 1 gram of alcohol provides 7 calories
 Energy Calculation
If a person consume 20 g CHOs, 5g proteins and 10g fats in a lunch,
how much energy he/she get from that meal?

a) 240 kcal
b) 190 kcal
c) 165 kcal
d) 140 kkal
 Measuring the Energy Expenditure
The ability to measure human energy expenditure has been important
in many aspects of nutritional science, ranging from very precise
studies into how energy balance is regulated, to large-scale estimations
of the energy needs of populations.

There are numerous techniques available, each of which has

advantages and disadvantages.

It is important carefully to match the technique used to the situation

at hand.
 Measuring the Energy Expenditure
Direct Calorimetry - Direct calorimetry directly measures the heat loss
from a subject.

Indirect Calorimetry- Indirect calorimetry measures heat production by

assessing oxygen consumption and (optionally)
carbon dioxide production.

Doubly Labelled Water Method - The subject drinks an accurately weighed

amount of water labelled with the harmless,
nonradioactive isotopes of deuterium (2H) and oxygen-18
(18O) and then provides a series of saliva or urine samples
for the next 10–20 days (the optimal duration depends on
their activity level).
 Measuring the Energy Expenditure
Hearth Rate Methods: There is a linear relationship between energy
expenditure and heart rate for all levels of expenditure above
resting levels. The slope and intercept of this relationship
vary among individuals according to age, sex, and fitness
levels, so must be determined in each person by a calibration
experiment using a treadmill or cycle ergometer in which
heart rate can be measured at diff erent work rates.

Movement Sensors: Very similar to that for heart rate but a measure of
movement in three dimensions (so called ‘tri-axial’) is
substituted for heart rate ( velocity, acceleration and
attitude)
Measuring the Energy Expenditure

Indirect Calorimetry Activity Trackers

 Why We Need Energy?
The body’s energy needs can be divided into three main components:
- basal metabolism,
- diet-induced thermogenesis, and
- physical activity.

Children, or adults recovering from illness and weight loss, require

additional energy for the growth of new tissue, and pregnant and
lactating women require additional energy to sustain the growth of
their off spring.
 Basal Metabolism Rate (BMR)
Basal metabolism represents the energy required to sustain the basic
processes of life, which include breathing, circulation, tissue repair and
renewal, and ionic pumping.

In humans, basal metabolism generally produces enough heat to

maintain thermoregulation without any need to specifically generate
additional heat.

In most people (except the very active), basal metabolism is the largest
component of Daily energy expenditure, representing up to 70% of all
energy used.
 Factors Affecting BMR
- Body size and composition
- Gender (men )
- Lean body mass (LBM)
- Age (older )
- Energy Intake (low intake )
- Menstrual Cycle
- Pregnancy an Lactation
- Some hormones (especially Thyroid)
Calculate Your BMR
 Diet-Induced Thermogenesis
Diet-induced thermogenesis (DIT), often also called the thermic effect of
food, represents the additional energy required to absorb, digest,
transport, interconvert, and store the constituents of a meal.

This is wasted energy that must be lost because no physiol ogical

process can be 100% efficient.

It amounts to under 10% of total intake.

 Factors Affecting Diet-Induced
Thermogenesis
DIT is affected by the size and composition of the meal consumed.

Protein tends to cause a higher DIT than fat and carbohydrate, though in
practice these differences are trivial within the normal range of the
mixed diets consumed by humans.
Physical Activity Level Values
 Calculate Your Daily Energy
Requirement !!

Daily Energy Requirement = BMR x PAL

 Carbohydrates
Carbohydrates are stored energy.

They are synthesized by plants from water and carbon dioxide using
the sun’s energy and have the general formula (CH2O)N.

Unlike plants, animals have limited capacity to synthesize

carbohydrates but can make the disaccharide lactose and
oilgosaccharides for milk and the storage carbohydrate glycogen, a
branched structure of glucose molecules, found in muscle and liver.
 Classification of Carbohydrates
Despite being principally a source of energy, carbohydrates are a
diverse group of substances that have varied chemical and
physiological properties, which result in a number of important effects
on health.

They may be grouped or classified in different ways, but as chemistry

ultimately determines function, classification according to molecular
size—characterized by the degree of polymerization (DP), the type of
linkage (α or non-α linked), and the individual monomers present—.
Classification of Carbohydrates
 Sugars
Sugars comprise monosaccharides, disaccharides, and sugar alcohols.

The three principal monosaccharides are glucose, fructose, and

galactose and they are the building blocks of naturally occurring di-,
oligo-, and polysaccharides.

Free glucose and fructose occur in honey and cooked or dried fruit
(invert sugar) and in small amounts in raw fruit, berries, vegetables,
especially carrots, onions, swede, and turnip, and tomatoes.

Corn syrup (a glucose syrup produced by the hydrolysis of corn

starch) and high-fructose corn syrup (which contains glucose and
fructose) are increasingly being used by the food industry.
 Sugars
The principal disaccharides are sucrose and lactose.

Sucrose is found very widely in fruit, berries, and vegetables and can
be extracted from sugar cane or beet.

Lactose is the main sugar in milk.

Maltose, a disaccharide derived from starch, occurs in sprouted

wheat and barley.

Trehalose is found in yeast, fungi (mush-rooms), and in small

amounts in bread and honey. It is used by the food industry as a
replacement for sucrose, where a less sweet taste is desired but
with similar technological properties.
 Sugars Alcohols
The polyols, such as sorbitol, are alcohols of glucose and other
sugars.

They are found naturally in some fruits and made commercially by

using aldose reductase to convert the aldehyde group of the glucose
molecule to the alcohol.

Sorbitol is used as a replacement for sucrose in the diet of people

with diabetes but confers little benefit.

Polyols have lower energy content from other sugars (2 kcal).

 Common Questions About Sugar
- Do we need to completely remove sugar from our diet?

- Do sugar cause cancer?

- Does high-fructose/glucose corn syrup is better/worser than

sugar?
 Oligosaccharides
(short-chain carbohydrates)
Carbohydrates containing 3-9 monosaccharides are defined as
oligosaccharides.

Prebiotic effect ☺ (Galactooligosaccharides and fructooligosaccharides)

1 gram of oligosaccharide gives approximately 1.5 kcal of energy.

 Galacto-Oligosaccharides
It contains galactose, glucose and fructose.

They are not destroyed by endogenous enzymes.

They are fermentet in the colon and during fermentations they cause
gas formation.

Its amount decreases with soaking.

It is abundant in legumes (4-5% of its dry weight)

 Fructo-Oligosaccharides
It contains glucose and fructose.

Partially digestible.

Fructooligosaccharides are known as prebiotics. ***

It is found in foods such as onion, garlic, wheat, rye, Jerusalem

artichoke and banana.

It is obtained by enzymatic hydrolysis of inulin or directly by enzymatic

synthesis.
 Malto-Oligosaccharides
It contains glucose in its structure.

Commercially derived from starch.

Commercially obtained resistant maltodextrin is used in the production

of low energy products.
 Polysaccharides
Polysaccharides are polymers formed by combining with the glycoside
bond of monosaccharides.

They are carbohydrates containing 10 or more monosaccharides.

Polysaccharides has two main groups.

a. Starch (found in plant grains, seeds and tubers)
- Amylose (glucose molecules joined in a straight chain and
constitutes 23-27% of the starch in wheat starch)
-Amylopectine (glucose molecules joined in a straight chain and
constitutes 73-77% of the starch in wheat starch)
b.Non-starch polysaccharides
- Cellulose, Hemicellulose, Lignin, Pectin and Gum and mucilages
Properties of Carbohydrates
1. Mono and disaccharides dissolve in water.

2. Mono and disaccharides are sweet because of OH groups in

their composition
Properties of Carbohydrates
3. Monosaccharides undergo fermentation with brewer's yeast. CO2
and ethyl alcohol are formed. (Bread, beer)

4. Monosaccharides forms furfurol on dry heat (caramelization).

5. With heat, the OH group of the monosaccharides is replaced by

the NH2 group of the proteins. This is called the Maillard reaction
(protein loss)
Digestion of Carbohydrates
 Functions of CHO’s in Human Body
They are main source of energy.

55-60% of dietary energy should be provided from carbohydrates.

CHO’s are anti-kethogenic.

Carbohydrates that are not affected by digestive enzymes create

dietary fiber and regulate the intestinal work.

It has important physiological functions under the name of compound

carbohydrates (eg Heparin, Chondroitin sulfate)
 Ketogenic Diet??
KETO DIET RISKS
High Saturated fat intake. We should keep saturated fats to no more than 7% of your daily
calories because of the link to heart disease. And indeed, the keto diet is associated with an
increase in "bad" LDL cholesterol, which is also linked to heart disease.
Nutrient deficiency. We should eat wide variety of vegetables, fruits, and grains, you may be at
risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and
vitamins B and C,
Liver problems. With so much fat to metabolize, the diet could make any existing liver
conditions worse.
Kidney problems. The kidneys help metabolize protein, and the keto diet may overload them.
(The current recommended intake for protein averages 46 grams per day for women, and 56
grams for men).
Constipation. The keto diet is low in fibrous foods like grains and legumes.
Fuzzy thinking and mood swings. "The brain needs sugar from healthy carbohydrates to
function. Low-carb diets may cause confusion and irritability,"
Sources of CHO’S
• Bakery products
• Cereals,
• Pasta and rice
• Sugars and candies
• Fruits and vegetables,
• Dry beans
 How much CHO you need?
You have calculated your energy requirements. From your energy requirement value,
please calculate recomended Daily CHO consumption in grams (which is %50-55 of energy).

𝐶𝑎𝑙𝑐𝑢𝑙𝑎𝑡𝑒𝑑 𝐸𝑛𝑒𝑟𝑔𝑦 𝑅𝑒𝑞𝑢𝑖𝑟𝑒𝑚𝑒𝑛𝑡 (𝑘𝑐𝑎𝑙) 𝑥 0,50

4 𝑘𝑐𝑎𝑙/𝑔
to
𝐶𝑎𝑙𝑐𝑢𝑙𝑎𝑡𝑒𝑑 𝐸𝑛𝑒𝑟𝑔𝑦 𝑅𝑒𝑞𝑢𝑖𝑟𝑒𝑚𝑒𝑛𝑡 𝑘𝑐𝑎𝑙 𝑥 0,55
4 𝑘𝑐𝑎𝑙/𝑔
 How much Sugar can you eat to stay
healthy?
You have calculated your energy requirements. From your energy requirement value,
please calculate recomended Daily sugar consumption in grams (which is %10-5 of
energy).

𝐶𝑎𝑙𝑐𝑢𝑙𝑎𝑡𝑒𝑑 𝐸𝑛𝑒𝑟𝑔𝑦 𝑅𝑒𝑞𝑢𝑖𝑟𝑒𝑚𝑒𝑛𝑡 (𝑘𝑐𝑎𝑙) 𝑥 0,10

4 𝑘𝑐𝑎𝑙/𝑔

𝐶𝑎𝑙𝑐𝑢𝑙𝑎𝑡𝑒𝑑 𝐸𝑛𝑒𝑟𝑔𝑦 𝑅𝑒𝑞𝑢𝑖𝑟𝑒𝑚𝑒𝑛𝑡 𝑘𝑐𝑎𝑙 𝑥 0,05

4 𝑘𝑐𝑎𝑙/𝑔
 Take home messages!!
• We know how to calculate our daily energy requirements.

• At least 50-55% of our daily energy should came from CHO’s.

• Sugar consumption should not exceed 10% of daily energy (%5 is much
more better).

• 25 g/day dietary fiber intake is important for our intestinal health ( eat
whole grains, legumes and salads every day)