Chapter 3-4-5 Quiz

Chris Pool

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Nutrition for Foodservice and Culinary Professionals

Chapter 3

Carbohydrates

Learning Objectives

Describe basic sugars and sweeteners, and the importance of meeting the dietary recommendations for added sugars.

Compare and contrast starch and fiber, including food sources, recommendations, and health benefits.

Distinguish between a whole grain and a refined grain, explaining why the whole grain is a healthier choice.

Discuss the functions of carbohydrate in the body and how diabetes is treated, including healthy carbohydrate choices.

Prepare and present creative menu dishes using whole grains and legumes.

Introduction to Carbohydrates

Carbohydrates are a large class of nutrients including:

sugars

starches

and fibers

that provide most of the energy for your

body.

Meat, poultry, and seafood contain NO carbohydrate.

Photosynthesis

Most carbohydrate foods are plant foods.

Plants make their own carbohydrate – glucose – in a process known as photosynthesis.

Types of Carbohydrates

Simple carbohydrates = Sugars

They are the building blocks of most sweeteners we use.

Complex carbohydrates = Starch

= Fiber

Complex carbohydrates contain chains of glucose – a simple sugar.

Sugars

Simple carbohydrates include:

Single sugars, such as:

Glucose

Fructose

Double sugars = two sugars bonded together, such as:

Sucrose found in white sugar

Lactose found in milk

Single Sugars

Glucose

The most abundant sugar found in nature

Most important source of energy for us and for plants

Blood glucose level—vital to health and having energy

Found in fruits and honey (and many plant foods)

Fructose

The sweetest natural sugar

Found in fruits and also in honey

Found in high fructose corn syrup used in sodas, candy, and other foods

Galactose

Found in milk linked to glucose

The sugar in milk is not very sweet

Double Sugars

Sucrose - table sugar or white sugar

Lactose - milk sugar

Fig 3-1

White sugar is made from sugar cane and sugar beets.

White sugar provides virtually no nutrients for its 16 kcalories/teaspoon.

Functions of Sugar in Cooking/Baking

Sugar helps balance the acidity of ingredients such as tomatoes and vinegar.

Sugar browns the crust in baking.

Sugar helps retain moisture in baked goods so they stay fresh.

Sugar affects texture, tenderizing in baked goods.

Sugar also contributes to the rise of cakes, cookies, and quick breads because it helps incorporate air into the batter during creaming.

Solid vs. Syrup Sweeteners

Many sweeteners, such as brown sugar or confectioner’s sugar, are solid.

Syrup sweeteners, such as maple syrup or agave syrup, generally contain more kcalories than solid sweeteners and often contain more than just sucrose.

A few sweeteners contain some nutrients – but the amounts are really not significant.

Low or No Kcalorie Sweeteners

Artificial man-made sweeteners

Sucralose – Splenda ® brand name

Aspartame – Equal ®

Acesulfame-potassium – Sunett ®Saccharin – Sweet N’Low

Some controversy about the safety – especially aspartame

Low or No Kcalorie Sweeteners-sugar replaces

Sugar replacers (also called polyols or sugar alcohols)

Occur naturally in plants

Used mostly in sugar-free gums, candies, and other sugar-free sweets.

They provide half the kcalories as sugar and don’t promote tooth decay.

Warning – too much can cause abdominal discomfort and diarrhea.

Low or No Kcalorie Sweeteners-continued

Extracts from plants

Stevia

Monk fruit

Neither have any kcalories in the amounts used.

Flavor is not perfect.

Low or no kcalories sweeteners can help you lose weight if you eat fewer kcalories and exercise too. It is recommended to use these sweeteners in moderation.

Added Sugars and How They Affect Your Health

You find added sugars in:

Beverages: soda, fruit drinks, sweetened teas and lemonade, and many sports drinks, vitamin waters, and energy drink

Desserts and snacks: cookies, cake, ice cream, baked goods

Sweetened breakfast cereals

Ketchup, barbecue sauce, yogurt, some specialty coffee drinks

Sugar and high-fructose corn syrup are equally harmful in excess.

Identify the Added Sugars

Ingredients for cereal:

Whole-grain wheat, sugar, corn meal, brown sugar syrup, canola and/or rice bran oil, dextrose, baking soda, salt, trisodium phosphate, artificial flavor, BHT

Ingredients for soda

Water, high-fructose corn syrup, caramel color, phosphoric acid, natural flavor, caffeine

Examples of food high in added sugars

Examples of Added Sugars

Confectioner’s sugar

Molasses

White and brown sugar

Maple and turbinado sugar

Fructose

Corn syrup

High-fructose corn syrup

Honey

Maple syrup

Brown rice syrup

Agave nectar/syrup

The more added sugars you consume, you increase your risk of:

Gaining weight and becoming overweight or obese (for children or adults)

Getting type 2 diabetes

High blood pressure, coronary heart disease, and stroke in adults.

Tooth decay (sugars and starch contribute)

One teaspoon sugar = 4 grams

“Sugars” on the Nutrition Facts panel includes natural and added sugars. If the label says “40 grams” under sugar, then:

40 grams of sugar = 10 teaspoons sugar

4 grams sugar/1 teaspoon

What is the maximum added sugar you should eat/drink each day?

Dietary Guidelines for Americans (2015): 10% of total kcalories

American Heart Association recommends a little less:

No more than 6 teaspoons/day for most women

No more than 9 teaspoons per day for most men

Starch and Fiber

Facts about starch:

Plants store glucose in the form of starch.

Starch is a chain of hundreds to thousands of glucose molecules linked together.

Starch is only found in plant foods.

Which foods contain starch?

Grains: wheat, corn, rice, rye, barley, oats

Root and tuber vegetables: beets, carrots, potatoes, sweet potatoes

Dried beans, peas, and lentils: navy beans, split peas

Starches as Thickeners

When heated in liquid, starch gelatinizes.

Gelatinization is a process unique to starches, and so you find starches frequently used as thickeners in soups, sauces, gravies, puddings, and other foods.

Fibers

Like starches, fibers are long chains of glucose units bonded together.

Unlike starches, fiber can’t be broken down by human digestive enzymes, so it is excreted.

Which foods contain fiber?

High fiber cereals

(6-10 grams/cup)

Dried beans, peas, and lentils (6-8 grams per

½ cup)

Fruits and vegetables (2-3 grams per ½ cup)

Whole grains (2-3 grams/slice bread)

Nuts and seeds (about 2 grams per ¼ cup)

Fiber is not found in meat, poultry, fish, dairy

products, or eggs.

Two Types of Fiber

Soluble fiber

Swells in water like a sponge (so you feel full longer after eating).

Some intestinal bacteria digest it.

Binds cholesterol in the digestive tract and removes it from the body – lowers your blood cholesterol.

Insoluble fiber

Does not swell in water much.

Insoluble fiber helps prevent constipation.

Fiber and Foods

Soluble fiber is in:

Oats

Beans

Some fruits such as apple and pears

Some vegetables such as broccoli and Brussels sprouts

Insoluble fiber is in:

Wheat bran

Beans, peas, and lentils

Whole grains

Many vegetables and fruits

Fiber-containing foods contain both soluble and

insoluble fiber.

Fiber Recommendations

Adequate Intake for total fiber is:

25 grams/day for women (21 g after 50)

38 grams/day for men (30 g after 50)

Eat 14 grams of fiber for every 1,000 kcalories.

Fiber and Its Health Effects

A diet high in fiber:

Protects against heart disease – by improving blood cholesterol.

Decreases risk of developing diabetes – by slowing absorption of glucose after eating.

Promotes regularity

Is linked to lower body weights – high fiber foods are filling (satiety) and most are low kcalorie.

Is linked to less colon cancer.

To Increase Fiber in Your Diet:

Instead of:

White bread…

Rice Krispies…

White pasta…

Baked goods with white flour…

Fruit juices…

White rice…

Meat/cheese sandwich…

Choose:

Whole-grain bread

Whole-grain cereals

Whole-wheat pasta

Baked goods with whole-wheat flour

Fresh/canned fruits

Brown rice

Sandwich with vegetables/peanut butter

If you decide to increase your fiber intake:

Add fiber gradually to let your gastrointestinal track time to adjust.

Drink more fluids to soften the fiber.

Whole Grains

Whole grains contain the fiber-rich bran, the vitamin-rich germ, & endosperm.

Whole wheat

Brown rice

Whole wheat bread

Wheaties

Oatmeal

If the bran and germ are removed, the grain is a refined or milled grain.

White flour

White rice

White bread

Corn flakes

Most baked goods

Whole Grains

Whole grains have more nutrients!

Whole wheat flour has more…

Fiber

Vitamin E

Vitamin B6

Magnesium

Zinc

Potassium

Copper

Phytochemicals

...than white flour.

Refined grains are enriched.

By federal law, refined grain is enriched with five nutrients that are lost in processing:

Thiamin

Riboflavin

Niacin

Folate

Iron

How to Choose Whole Grains

1. Read the ingredient list: A whole grain should be the first ingredient listed on the label. Look for:

Whole wheat

Whole oats

Whole-grain corn

Brown rice

Whole-grain barley

If you see “wheat flour” or “enriched flour,” it means “white flour.”

One serving of whole grains = 16 grams of whole grains

2. Look for Whole Grain Council stamp.

How to choose whole-grain foods (cont’d)

3. Look for this claim:

“Diets rich in whole-grain foods and other plant foods and low in saturated fat and cholesterol may help reduce the risk of heart disease.”

4. The product should contain at least 2 grams of fiber/serving.

Whole Grains and Health

A diet high in whole grains reduces your risk of:

Coronary heart disease

Type 2 diabetes

Weight gain

Dietary Guidelines (2015) & MyPlate recommend half your daily grains should be whole grain

Why are whole grains healthy?

They contain:

Vitamins

Minerals

Phytochemicals—substances in plants that promote health

Fiber

Carbohydrates in the Body

#1 source of energy for body (glucose)—

Brain and nerve cells almost completely rely on glucose for energy.

Glucose is the most efficient energy source.

2. Carbohydrates are found in parts of the body including connective tissues, some hormones and enzymes, and genetic material.

Glycogen

Glycogen: The storage form of glucose in the body; stored in the liver (1/3) and muscles (2/3).

Muscle glycogen is only used to supply energy for muscles.

After you eat, your store carbohydrate in glycogen.

When blood glucose is low, liver glycogen releases glucose.

Hormones: Insulin and Glucagon

Diabetes-What is it?

When your body either doesn't make enough insulin or can't use its own insulin as well as it should.

Because insulin reduces high blood glucose levels, glucose is going to build up in the blood of people with untreated diabetes.

Diabetes-treatment

Treatment for diabetes is individualized and includes a balanced diet that supports a healthy weight, physical activity, as well as insulin or other medications as needed

Milk, fruit, and whole grains, are healthy carbohydrates, along with vegetables and beans.

Culinary Focus: Grains and Legumes

Cook each of the grains separately before mixing, as cooking time will vary.

Add seasonings such as your favorite mirepoix, Bouquet Garni, sachet or other combination of seasonings to your liquid.

To reduce cooking time for longer-cooking grains, pre-soak heartier grains for a few hours or overnight.

Sweat vegetables before adding in grains, then add your liquid.

Toast grains such as farro, barley or quinoa in the oven or on the stove-top before cooking for a nutty flavor enhancement.

Use a flavorful stock or juice or a combination as the liquid to add additional flavor.

Once your grains are cooked, add in freshly grated citrus rind for an interesting flavor.

Grains on the Menu

Breakfast

Whole-grain cereals with yogurt, fresh fruits, spices, etc.

Wheat berry or whole-grain pancakes with fresh kiwi salsa

Lunch

Whole-wheat burrito

Wrap stuffed with grains, proteins, and veggies

Dinner

Flavorful stuffings

Bed for seared sea scallops, tomato confit, and broccolini

Side dishes

Desserts such as oatmeal white raisin cookies or carrot cake with whole-wheat flour

Legumes

When choosing legumes for a dish, make sure the flavor profile and appearance of the legume will complement the finished dish.

Also consider how you will flavor it.

Chef’s Tips:

Bigger beans hold their shape and lend a hearty flavor to stews, ragouts, and salads.

Cook soaked beans in flavored vegetable stock.

Use split lentils in soup where you want some thickening and shape is not important.

Legumes on the Menu

Breakfast:

Burritos stuffed with heirloom bean stew and eggs

Huevos Rancheros

Miso soup—Japanese soup made with soybean paste

Bean cakes with poached eggs served with fresh salsa or relish

Lunch

White bean artichoke and grilled veggie wrap

Vegetable and bean chili w/toasted whole wheat tortillas

Black bean burgers w/ grilled heirloom tomatoes

Falafel with cucumber yogurt sauce, grilled eggplant and roasted peppers

Legumes on the Menu (cont’d)

Dinner

Lentil salad

White bean and veggie Napoleon, w/wilted spinach and spicy tomato sauce

Stuffed portabellos w/four bean, broccoli rabé, and sautéed lemon asparagus

Baked cranberry and anasazi beans with sage-crusted pork loin

Review

The next 3 slides provide true-false questions based on the power points and the material in the textbook.

These are to help you understand and review the material presented.

The questions may or may not be included in the test for this module.

Review (True or False)

Granulated sugar is almost all fructose.

False

Sugar replacers are used in sugar-free products where they don’t promote tooth decay.

True

High intakes of added sugars is associated with increased risk of heart disease and type 2 diabetes.

True

Review (True or False)

Animal foods, such as meat and milk contain moderate amounts of starch and fiber.

False

The Dietary Guidelines for Americans recommend limiting your added sugar intake to a maximum of 10% of your total kcalories.

True

When choosing legumes for a dish, think color and flavor profile.

True

Review (True or False)

A whole grain contains the starchy endosperm, the germ and the fiber-rich bran.

True

Use whole lentils in soups where they help thicken the liquid.

True

Soluble fiber, found in oats, helps make you feel full after eating and reduces blood cholesterol levels.

True