Macronutrients:CarbohydratesJhona Marie Manicdo-Cabangal, RN

Objectives

At the end of the one-hour-lecture, students will be able to:1. Know what are Carbohydrates and their functions2. Classify Carbohydrates3. Know the sources of Carbohydrates4. Integrate Carbohydrates in Health Promotion

01Carbohydrates

Carbohydrates (CHO)

- A class of energy-yielding nutrients that contain only carbon, hydrogen, and oxygen, hence the abbreviation - CHO

02 Functions of Carbohydrates

Functions

1. Chief and Cheap Source of Heat and Energy- Primary function: provide a steady and constant

supply of energy to body cells- Muscle energy: from glucose and fat- Brain energy: totally dependent on glucose- As staples in the diet (cereals, grains, sugars, most

fruits and starchy vegetables), they are low-cost and widely distributed around the world.

Functions2. Protein Sparer

- Carbohydrates must be adequate in the diet to “save” or “spare” protein.

- Inadequate Carbohydrates ➡ the body will use Protein for heat and energy

*Protein has special functions that no other nutrients can do for the body (ex. replenishing enzymes, hormones, antibodies, blood cells, etc.)

Functions3. Regulates Fat Metabolism/Prevents Ketosis

Functions

- Ketones or ketone bodies are produced in the liver and are used for supplying energy if glucose is inadequate (ketosis).

Functions

❌Low-carb diet = ⬆ ketones❌Excessive ketones = nausea, fatigue, loss of appetite, ketoacidosis (life-threatening complication of diabetes)❌Excessive ketones = dehydration and sodium depletion

03 Classification of Carbohydrates

Classification

1. Simple Sugars/Simple Carbohydrates- Most often referred to as “sugars”- Carbohydrates in their most basic form- Contain only one (monosaccharides) or two

(disaccharide) sugar molecules- Water-soluble carbohydrates

Monosaccharides● Glucose (dextrose)- Sugar that circulates through the blood- A component of all disaccharides- From fruits, vegetables, honey, corn syrup, cornstarch● Fructose (fruit sugar)- From fruits, honey, some vegetables● Galactose (brain sugar)- May be found in brain and nerve tissues- Combined with glucose to form lactose- Often synthesized in the body

Disaccharides● Sucrose (table sugar, cane sugar, beet sugar)- From fruits, vegetables- Extracted from sugarcane, sugar beet- Glucose + Fructose = Sucrose● Maltose (malt sugar)- From starchy grains, fruits, vegetables,- Used as a low-cost sugar (high-maltose corn syrup)- Glucose + Glucose = Maltose● Lactose (milk sugar)- Found in milk and other dairy products- Glucose + Galactose = Lactose

Classification

2. Complex Carbohydrates or Polysaccharides- Composed of hundred to thousands of sugar

molecules linked together- Do not taste sweet- Not water-soluble

Polysaccharides● Starch- The world’s most abundant and cheapest form of

Carbohydrate- Storage form of Carbohydrates in plants- In grains, seeds, tubers, roots, and unripe fruits● Glycogen- Storage form of carbohydrates in animals and humans● Fiber- A.k.a. “Roughage”- The indigestible part of food, indigestible by human

enzymes- Provides bulk, acts as a broom to our digestive tract to

prevent constipation

04 Sources of Carbohydrates

Sources● Grains

Whole grains: whole oats, brown rice, cornRefined grains: white bread, white rice, corn flakes● Fruits● Starchy Vegetables: legumes, peas, potatoes, squash● Dairy: milk, yogurt, cheese● Empty Calories: added sugars and syrup (sweeteners,

flavoring, etc.)

05 Carbohydrates in Health Promotion

Health Promotion

1. Increase Intake of Whole Grains- Reduces risks of cardiovascular diseases, cancer, Type

2 Diabetes, obesity and weight gain- Improves gastrointestinal function

Health Promotion

2. Limit All Added Sugars- Cut back or eliminate sugar-sweetened beverages- Limit candies and dairy-based desserts- Rely on natural sugars in fruit to satisfy a “sweet

tooth”- Consider Using Sugar Alternatives: aspartame (Equal),

stevia

Health Promotion

3. Prevent Dental Caries- Limit between-meal carbohydrate snacking including

drinking soft drinks. Opt for fresh fruits and vegetables instead.

- Avoid high-sugar items that stay in the mouth for a long time, such as hard candy.

- Brush promptly after eating.- Use fluoridated toothpaste.

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Thanks!Do you have any questions?

m.me/dyiownahmariecabangal_jhon@stalexiuscollege.edu.ph

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