1 00:00:00,012 --> 00:00:04,618 The first group of macronutrients we'll discuss are the carbohydrates. 2 00:00:04,618 --> 00:00:09,345 Carbohydrates are found in a variety of foods and are essential nutrient. 3 00:00:09,345 --> 00:00:14,051 Regardless of what some fad diet may tell you, you do need carbohydrates. 4 00:00:14,051 --> 00:00:18,661 Though some of them can be considered to be more nutritious than others. 5 00:00:18,661 --> 00:00:23,052 Dietary carbohydrates are primarily plant based macronutrients. 6 00:00:23,052 --> 00:00:28,196 Animal derived foods other than milk, don't contain a preciable amount. 7 00:00:28,196 --> 00:00:33,373 Plants build carbohydrates through photosynthesis converting to carbon 8 00:00:33,373 --> 00:00:37,440 dioxide, water and solar energy into glucose and oxygen. 9 00:00:37,440 --> 00:00:42,950 Thereafter, glucose can be stored in glucose chains like starch or fiber or be 10 00:00:42,950 --> 00:00:48,075 converted to fructose. We'll talk a little more about each of 11 00:00:48,075 --> 00:00:53,921 these nutrients shortly. Monosaccharides are single glucose 12 00:00:53,921 --> 00:00:59,748 molecules or fructose molecules. I can see here glucose, is a 6 carbon 13 00:00:59,748 --> 00:01:05,934 molecule, as is Fructose. Yeah, tou'll see that the ring structure 14 00:01:05,934 --> 00:01:12,075 of fructose has one more carbon outside of it attached to the OH group while 15 00:01:12,075 --> 00:01:16,652 there are all carbons in the ring structure in glucose. 16 00:01:16,652 --> 00:01:20,652 Three mono-saccharides foods are Glucose and Fructose. 17 00:01:20,652 --> 00:01:25,638 Glucose, while found in fruits, vegetables and honey, is mainly thought 18 00:01:25,638 --> 00:01:29,358 of as blood sugar. Fructose is more abundant in honey, 19 00:01:29,358 --> 00:01:34,512 fruits and vegetables as well as corn derived sweeteners like corn syrup. 20 00:01:34,512 --> 00:01:39,790 Although maltos is obtained from the diet, its derived from the breakdown of 21 00:01:39,790 --> 00:01:45,326 disaccharides and polysaccharides during digestion, so it is also an important 22 00:01:45,326 --> 00:01:49,297 monosaccharide, but you wouldn't consume it on it's own. 23 00:01:49,297 --> 00:01:54,908 Table sugar and the sugar that's added to food are extracted from the plants sugar 24 00:01:54,908 --> 00:01:59,717 cane and sugar bead. Lactose or milk sugar is made up of one 25 00:01:59,717 --> 00:02:02,822 molecule of glucose also, like sucrose is. 26 00:02:02,822 --> 00:02:07,627 And one molecule of galactose. Galactose is in all dairy products. 27 00:02:07,627 --> 00:02:12,752 And, like all disaccharides, is broken down to free monosaccharides of 28 00:02:12,752 --> 00:02:16,522 digestion. A specific enzyme is needed to break down 29 00:02:16,522 --> 00:02:20,854 each disaccharide. In the case of lactose, you need lactase. 30 00:02:20,854 --> 00:02:26,314 People who don't break down lactose, into pre-monosaccharides, lack this enzyme. 31 00:02:26,314 --> 00:02:29,703 And they are, considered to be lactose intolerant. 32 00:02:29,703 --> 00:02:34,946 The lactose molecule can't be absorbed, into the body, if it's not broken down, 33 00:02:34,946 --> 00:02:39,555 so it's going to be lost in the feces, typically causing diarrhea, in the 34 00:02:39,555 --> 00:02:44,746 lactose intolerant individual, that chooses to consume, a lactose containing 35 00:02:44,746 --> 00:02:48,971 product. Starch is how plants works carbohydrates, 36 00:02:48,971 --> 00:02:55,149 the amount of starch and the ratio of amylose to amylopectin will vary from 37 00:02:55,149 --> 00:02:59,535 plant to plant. Humans and other animals store their 38 00:02:59,535 --> 00:03:03,360 glucose as glycogen. They store primarily in the liver and 39 00:03:03,360 --> 00:03:06,558 muscle tissue. Like amylopectin, as you can see in this 40 00:03:06,558 --> 00:03:11,041 image, glycogen is branched allowing for efficient glucose storage in a small 41 00:03:11,041 --> 00:03:14,428 amount of space. Even when consuming meat, which is muscle 42 00:03:14,428 --> 00:03:17,475 tissue, there's little glycogen in the foods we eat. 43 00:03:17,475 --> 00:03:22,021 Glycogen in animal tissue is actually broken down very quickly after the animal 44 00:03:22,021 --> 00:03:25,289 is slaughtered. Fiber, the last category of 45 00:03:25,289 --> 00:03:29,964 polysaccharide we'll discuss, is indigestible by humans. 46 00:03:29,964 --> 00:03:36,213 It's primarily found in figel chains, and the bonds between the sugars are only 47 00:03:36,213 --> 00:03:41,497 broken down by bacterial digestion. You can see here the slight chemical 48 00:03:41,497 --> 00:03:46,747 difference between starch and cellulose. Herbivores like cows, horses, deer they 49 00:03:46,747 --> 00:03:51,247 can actually get energy from fiber because they're got large amounts of 50 00:03:51,247 --> 00:03:56,192 bacteria that can digest the fiber and their digestive systems are designed to 51 00:03:56,192 --> 00:04:00,782 absorb this free sugar. Even though we humans and other omnivores 52 00:04:00,782 --> 00:04:05,598 and carnivores do have intestinal bacteria, much of it is found in the 53 00:04:05,598 --> 00:04:09,030 large intestine. That's not a place where a lot of 54 00:04:09,030 --> 00:04:13,461 absorption takes place. So by, fiber does have a function in our 55 00:04:13,461 --> 00:04:19,268 bodies, but it's not to provide glucose. The reason we can't just break this fiber 56 00:04:19,268 --> 00:04:24,323 down is because we don't have the enzymes we need to break this molecule. 57 00:04:24,323 --> 00:04:29,562 This slight chemical difference here you can see makes a huge difference in 58 00:04:29,562 --> 00:04:33,060 nutrition. So when we talk about we are what we eat 59 00:04:33,060 --> 00:04:38,374 then chemistry and food go hand in hand. We can see how little differences in 60 00:04:38,374 --> 00:04:43,727 chemistry change how we, the organic organism, utilize our food. 61 00:04:43,727 --> 00:04:50,327 There are many types of fiber, and we can divide them into the insoluble and the 62 00:04:50,327 --> 00:04:55,732 soluble or viscous. Fibers like cellulose, hemicellulose, and 63 00:04:55,732 --> 00:05:01,042 lignin are insoluble fibers. They're not going to dissolve in the 64 00:05:01,042 --> 00:05:05,631 water of our intestine. They're part of a plants cell wall, they 65 00:05:05,631 --> 00:05:10,452 help give the plant structure. And within the food that we eat we find 66 00:05:10,452 --> 00:05:16,234 insoluble fiber in rice, wheat, other whole grains, fruits, vegetables, legumes 67 00:05:16,234 --> 00:05:20,295 and seeds. Fibers like pectin, gums, mucilages, and 68 00:05:20,295 --> 00:05:26,231 glucans are soluable or viscous, so they will dissolve in any base environment. 69 00:05:26,231 --> 00:05:31,719 These are located within the cells of a plant wall, or within the cells of a 70 00:05:31,719 --> 00:05:37,514 plant, and are included in whole grains, fruits and vegetables, legumes, and 71 00:05:37,514 --> 00:05:42,610 seeds, and the husks of plants. In the food industry, these fibers are 72 00:05:42,610 --> 00:05:46,412 extracted from plant sources and used as food additives. 73 00:05:46,412 --> 00:05:51,425 We call this functional or added fiber. So, the food we eat can have dietary 74 00:05:51,425 --> 00:05:56,882 fiber, inherent fibers, something that's natural within it, or it can be added to 75 00:05:56,882 --> 00:06:00,141 our foods. You can actually even purchase simple 76 00:06:00,141 --> 00:06:05,145 fiber dupplements like Metamucil. If you go to the grocery store, look at 77 00:06:05,145 --> 00:06:07,877 labels and see what has added fiber to it. 78 00:06:07,877 --> 00:06:11,097 Again this is done at the factory, not by nature. 79 00:06:11,097 --> 00:06:16,048 So why would you manufacturer want to add fiber to his product? Does it make it 80 00:06:16,048 --> 00:06:21,145 taste better? Does it make the product more shelf stable? Well, it actually, 81 00:06:21,145 --> 00:06:24,322 potentially make the product more healthful. 82 00:06:24,322 --> 00:06:28,702 Granted you could choose the high fiber diet that's high in natural fibers but 83 00:06:28,702 --> 00:06:32,710 for some people, they'd rather choose a product where it's been added. 84 00:06:32,710 --> 00:06:35,527 Maybe it's something they really like to eat, no. 85 00:06:35,527 --> 00:06:39,039 it's a little healthier. Fiber does a lot of good things for us 86 00:06:39,039 --> 00:06:41,632 human beings even though we can't digest it. 87 00:06:41,632 --> 00:06:50,007 It slows stomach emptying and in this manner it extends the time you feel full 88 00:06:50,007 --> 00:07:00,175 or at least satisfied after a meal. It's very important for good health And 89 00:07:00,175 --> 00:07:04,542 companies knowing that customers are looking for some of the nutritional 90 00:07:04,542 --> 00:07:07,787 benefits, realize that this could be a selling point. 91 00:07:07,787 --> 00:07:12,188 And that's why they've added it to their foods, and it is manufactured and 92 00:07:12,188 --> 00:07:17,108 marketed for it's dieters, individuals with constipation, individuals that have 93 00:07:17,108 --> 00:07:20,392 trouble meeting their fiber needs, and diabetics. 94 00:07:20,392 --> 00:07:27,442 So here we can see the intestinal tract and as I briefly mentioned already, fiber 95 00:07:27,442 --> 00:07:33,780 helps keep this whole system healthy. Just like your skin cells, our intestinal 96 00:07:33,780 --> 00:07:37,145 tract has cells on the walls of the system. 97 00:07:37,145 --> 00:07:42,182 As we go down the stomach, through the small intestine, large. 98 00:07:42,182 --> 00:07:45,669 Intestine. These cells turn over on a regular basis. 99 00:07:45,669 --> 00:07:50,741 And fiber helps keep these cells turning over, sloughing off old, dead, less 100 00:07:50,741 --> 00:07:54,641 functional cells. Also fiber helps exercise the stomach so 101 00:07:54,641 --> 00:07:59,640 it keeps the muscles of the intestine working hard just like when you go for a 102 00:07:59,640 --> 00:08:05,044 walk you might exercise your muscles, fiber is exercising In your gut muscles. 103 00:08:05,044 --> 00:08:09,775 In addition, fiber will slow digestion down, at the level of the stomach. 104 00:08:09,775 --> 00:08:12,794 But speed digestion up, further down the road. 105 00:08:12,794 --> 00:08:15,504 Down in the colon and the large intestine. 106 00:08:15,504 --> 00:08:20,477 What this means, is, that, it will slow digestion at a point, where we want to 107 00:08:20,477 --> 00:08:23,805 sort of control what foods getting to the next step. 108 00:08:23,805 --> 00:08:28,465 We can also control how much sugar is getting into the blood, when we slow 109 00:08:28,465 --> 00:08:34,016 digestion, by eating More fiber. Later when we want the waste products to 110 00:08:34,016 --> 00:08:38,599 move through the system, we want fiber to help that to happen. 111 00:08:38,599 --> 00:08:43,439 Another benefit of fiber is in the prevention of diverticulosis. 112 00:08:43,439 --> 00:08:48,827 As I mentioned fiber helps break down these cells, while diverticula are 113 00:08:48,827 --> 00:08:55,390 pouches that form along the colon. this is when our gut becomes unhealthy 114 00:08:55,390 --> 00:09:01,108 and can become infected and inflamed. By promoting regularity keeping the 115 00:09:01,108 --> 00:09:06,446 muscles of the gut healthy and strong and sloughing off old gut cells. 116 00:09:06,446 --> 00:09:12,022 Eating fiber prevents the regression for development of Diverticular. 117 00:09:12,022 --> 00:09:19,498 Another benefit of fiber and another way that manufacturers market products with 118 00:09:19,498 --> 00:09:24,944 added fiber is in the bile system. So bile is an emulsifier. 119 00:09:24,944 --> 00:09:31,663 When you eat fat, you're taking a lipid component and introducing it to an 120 00:09:31,663 --> 00:09:36,362 aqueous environment. Your stomach fluids, your intestinal 121 00:09:36,362 --> 00:09:41,787 fluids, these are all aqueous products. So when you eat fat, we need to make sure 122 00:09:41,787 --> 00:09:46,412 that the fat just doesn't stick together and keep itself in one spot. 123 00:09:46,412 --> 00:09:51,587 So if you imagine taking some olive oil and dumping it in a glass of water, you 124 00:09:51,587 --> 00:09:55,122 would see that the olive oil would stick together. 125 00:09:55,122 --> 00:10:00,349 The same thing would happen in your stomach and this would impair the 126 00:10:00,349 --> 00:10:05,626 breakdown and digestion of your fat, and this is where bile comes in. 127 00:10:05,626 --> 00:10:11,283 Bile emulsifies this fat, keeps it into smaller components and allows for 128 00:10:11,283 --> 00:10:14,882 improved digestion and breakdown of the fat. 129 00:10:14,882 --> 00:10:20,813 Bile as this figure illustrate, actually comes from cholesterol. 130 00:10:20,813 --> 00:10:26,263 So as we consume food we use our bile. We need to produce more. 131 00:10:26,263 --> 00:10:32,168 And when we eat more fiber this bile actually finds the fiber in our 132 00:10:32,168 --> 00:10:38,492 intestinal tract and more of the bile will be excreted from the body. 133 00:10:38,492 --> 00:10:43,590 So by eating more fiber, you will bind some of, some of this bile off. 134 00:10:43,590 --> 00:10:48,970 Excrete more of it, and therefore you're going to need to make more bile. 135 00:10:48,970 --> 00:10:54,732 Again, you still need the bile to break down the fat you're going to eat later. 136 00:10:54,732 --> 00:10:58,042 So a liver will convert cholesteral to bile. 137 00:10:58,042 --> 00:11:04,020 And through this system, release more bile into the intestinal tract where it's 138 00:11:04,020 --> 00:11:07,378 needed. So by consuming more fiber you use up 139 00:11:07,378 --> 00:11:12,986 more cholesterol to generate bile. This is why you might see on a cereal box 140 00:11:12,986 --> 00:11:18,377 with high fiber, this claim may lower help may help lower cholesterol is 141 00:11:18,377 --> 00:11:22,264 because of this row of cholesterol, bile and fiber. 142 00:11:22,264 --> 00:11:27,990 So what kind of carbohydrates are good carbohydrates? We know that there are 143 00:11:27,990 --> 00:11:33,187 diets out there that ask us to avoid carbohydrates, that they're less 144 00:11:33,187 --> 00:11:38,842 nutritious, that they're less filling, that they're negative things that are 145 00:11:38,842 --> 00:11:43,532 going on with carbohydrates and we're going to talk a little bit about that in 146 00:11:43,532 --> 00:11:47,357 a subsequent lecture. But are carbs bad? I'll let you decide 147 00:11:47,357 --> 00:11:52,002 that but for now I'm going to let you know that some carbohydrates are very 148 00:11:52,002 --> 00:11:54,817 good. Whole grains like brown rice, legumes 149 00:11:54,817 --> 00:11:59,088 like black beans, vegetables And fruits have healthy carbohydrates. 150 00:11:59,088 --> 00:12:03,278 They come along with lots of vitamins and minerals that your body needs. 151 00:12:03,278 --> 00:12:07,582 They come along with fiber, that will help do all of these things that I've 152 00:12:07,582 --> 00:12:10,328 mentioned. And they're lower in sugar, which, 153 00:12:10,328 --> 00:12:14,202 although it tastes good, is not as nutrient rich as these complex. 154 00:12:14,202 --> 00:12:18,664 Carbohydrate product. Certainly fruit sugar is not a complex 155 00:12:18,664 --> 00:12:24,410 carbohydrate, but it still comes along with a lot more, vitamins and minerals, 156 00:12:24,410 --> 00:12:28,885 than a candy bar would. On the flip side, we want to avoid, the 157 00:12:28,885 --> 00:12:31,895 simple sugars. Especially added sugars. 158 00:12:31,895 --> 00:12:37,722 And the sugar recommendations, as you may have already read, are to consume less 159 00:12:37,722 --> 00:12:41,343 than 25%, of our energy, in these extra calories. 160 00:12:41,343 --> 00:12:45,879 In these sugary components. So while some of these foods here may 161 00:12:45,879 --> 00:12:51,361 look yummy, they're not as nutrient dense as some of the fruits and vegetables I 162 00:12:51,361 --> 00:12:56,714 mentioned earlier and while they can be part of a healthy diet, we want to make 163 00:12:56,714 --> 00:13:02,137 sure we moderate how much we consume. Even seemingly healthy foods can have too 164 00:13:02,137 --> 00:13:05,250 much sugar, and therefore be less healthful. 165 00:13:05,250 --> 00:13:10,616 It's important to read labels when you're trying to make healthy food choices. 166 00:13:10,616 --> 00:13:15,019 This is just one example. So, you have the option to choose fresh 167 00:13:15,019 --> 00:13:21,566 pineapple or canned pineapple. When you look at the canned pineapple, 168 00:13:21,566 --> 00:13:27,556 they have canned pineapple in juice or in heavy syrup. 169 00:13:27,556 --> 00:13:33,242 So let's look at the nutritional differences here. 170 00:13:33,242 --> 00:13:40,247 Just take a minute to look this over. So all of these products have the same 171 00:13:40,247 --> 00:13:46,342 amount of fat, no cholesterol, similar sodium content all though we see a slight 172 00:13:46,342 --> 00:13:52,292 uptick in the sodium in the heavy syrup can, but there's a huge difference, not 173 00:13:52,292 --> 00:13:56,142 only in carbohydrates, but in sugar and calorie. 174 00:13:56,142 --> 00:14:02,731 So, our friend fiber, not much different. Slightly lower in those canned foods, 175 00:14:02,731 --> 00:14:08,049 because there's a little more fiber in that fresh fruit, but the sugar 176 00:14:08,049 --> 00:14:14,471 difference is significant, more than twice the sugar of fresh pineapple in the 177 00:14:14,471 --> 00:14:18,978 juice pineapple can. And 4 times, almost 4 times the sugar in 178 00:14:18,978 --> 00:14:23,306 a heavy syrup product. And you can see the impact this is going 179 00:14:23,306 --> 00:14:26,804 to have on the calories. So read your food labels. 180 00:14:26,804 --> 00:14:32,221 Why would you need a product in heavy syrup? Perhaps if you want to keep canned 181 00:14:32,221 --> 00:14:37,432 pineapple on hand, it's going to less perishable but certainly, at least, 182 00:14:37,432 --> 00:14:42,303 choosing the pineapple in juice is going to be The healthier option. 183 00:14:42,303 --> 00:14:46,699 If you're going to eat the pineapple right away, of course the healthiest 184 00:14:46,699 --> 00:14:51,377 option would be the fresh pineapple. And the amount of carbs in our food and 185 00:14:51,377 --> 00:14:56,193 the amount of sugar in our food, reading those labels like I just mentioned is 186 00:14:56,193 --> 00:14:59,912 going to be most important in someone that has diabetes. 187 00:14:59,912 --> 00:15:06,179 You'll be watching a short video on the diabetes process, what happens in 188 00:15:06,179 --> 00:15:10,550 diabetes and what happens with the carbohydrates. 189 00:15:10,550 --> 00:15:15,262 But here's just some basic information to get started. 190 00:15:15,262 --> 00:15:22,111 In an individual diabetes, their body is not processing carbohydrates as well. 191 00:15:22,111 --> 00:15:28,572 So, we nutritionists help individuals moderate their carbohydrate intake, by 192 00:15:28,572 --> 00:15:31,151 teaching someone how to actually count carbs. 193 00:15:31,151 --> 00:15:35,505 So when you do your diet tracking you can go back and look and see how many carbs 194 00:15:35,505 --> 00:15:39,832 you ate per meal and get an idea of what that would be like So when we count 195 00:15:39,832 --> 00:15:43,307 carbs, we don't want to make it too complicated. 196 00:15:43,307 --> 00:15:49,037 Granted, you could read every label, you could track your diet and get it down to 197 00:15:49,037 --> 00:15:54,002 the point .01 of carbohydrates per meal. But in general we categorize 198 00:15:54,002 --> 00:15:58,439 carbohydrates by 15 grams. For every 15 grams, we count that as 1 199 00:15:58,439 --> 00:16:02,784 serving of carbohydrate. And for the individual trying to manage 200 00:16:02,784 --> 00:16:07,401 their diabetes, we would give them guidelines of how many servings of 201 00:16:07,401 --> 00:16:10,314 carbohydrate they should consume per meal. 202 00:16:10,314 --> 00:16:14,290 So review this list. You can see some foods here with 15 gram 203 00:16:14,290 --> 00:16:20,597 carbohydrate servings. Specifically if we look at meal planning 204 00:16:20,597 --> 00:16:27,897 for someone with diabetes, their breakfast may consume 45 grams of 205 00:16:27,897 --> 00:16:32,347 carbohydrate. This would be 3 servings. 206 00:16:32,347 --> 00:16:38,322 Their lunch might contain also 45 grams or 3 servings. 207 00:16:38,322 --> 00:16:44,174 Dinner may have more, four servings or 60g and the snack only 15g or one 208 00:16:44,174 --> 00:16:47,946 serving. Now certainly you could switch this 209 00:16:47,946 --> 00:16:52,050 around if perhaps you like eating a larger lunch. 210 00:16:52,050 --> 00:16:58,585 You could have 60g or four servings at lunch and then only 3g, three servings or 211 00:16:58,585 --> 00:17:01,815 45g at dinner. This will total 165g. 212 00:17:01,815 --> 00:17:08,647 When it comes to carbohydrate counting, we do have those guidelines, as I showed 213 00:17:08,647 --> 00:17:15,262 you in the slide previously, that had some basic numbers for different foods. 214 00:17:15,262 --> 00:17:19,902 But it may also mean that you're measuring your food. 215 00:17:19,902 --> 00:17:23,377 For example, pasta. That's a food that might be easy to 216 00:17:23,377 --> 00:17:26,142 over-indulge in before counting our carbs. 217 00:17:26,142 --> 00:17:29,242 That would be a good food to go ahead and measure. 218 00:17:29,242 --> 00:17:34,332 that's compared to something like an apple where you can sort of estimate the 219 00:17:34,332 --> 00:17:37,448 size of the apple and consume That one apple. 220 00:17:37,448 --> 00:17:42,144 Rice would be another one that we'd want to go ahead and measure. 221 00:17:42,144 --> 00:17:45,863 Other foods like slices of bread are easy to count. 222 00:17:45,863 --> 00:17:51,518 So counting and then using your measuring tools can help in managing diabetes 223 00:17:51,518 --> 00:17:54,784 through the carbohydrate counting process. 224 00:17:54,784 --> 00:18:00,602 Alright, now please go to the following link to learn a little bit more about 225 00:18:00,602 --> 00:18:06,014 blood sugar, diabetes, and the management of glucose in the normal individual and 226 00:18:06,014 --> 00:18:07,927 the individual with diabetes.