MODULE 1: Energy Balance and Carbohydrates Body fat stores is broken down in the body to
fatty acids and then used for energy for other
INTRODUCTION cells.
There are more than 40 essential nutrients that
the body needs to function well. IF THE FAST CONTINUES BEYOND GLYCOGEN
These nutrients team up in special ways and DEPLETION
depend on each other. Thus, we need all these Body protein is broken down in the body to
essential nutrients. amino acids and then convert to nitrogen lost
in urine, and glucose and ketone bodies that
ENERGY BALANCE are used for energy for the brain, nervous
system, and other cells.
Energy in (eat) = Energy out (exercise) Body fat is broken down in the body to fatty
Energy balance state acids and then converted to ketone bodies and
then used for energy for other cells.
It should be proportionate to the physical
activity. ENERGY EXPENDITURES
Energy is a primary nutritional need.
To maintain the activities of the body such as Basal Metabolism
breathing and pumping of the heart, energy Beating of the heart
must be continuously supplied. Inhaling and exhaling of air
The relationship between the calories you take Maintenance of body temperature
in through food and drinks, and the calories you
burn through physical activity and basic Voluntary Activities
functions. Walking
Lifting
CALORIE DENSITY: What 500 calories look like Climbing
Other physical activities
BASAL METABOLIC RATE (BMR)
The rate at which the body spends energy for
these maintenance activities.
May vary from person to person’s physical
conditions.
Low-energy dense foods allows you to eat more
BMR is fast in people with fever or under stress.
nutritious foods while still consuming the calories you
BMR slowed down by loss of lean tissue due to
need in a single day.
fasting, inactivity or malnutrition.
BMR is fast for pregnant, growing child, males,
WHEN A PERSON OVEREATS (FEASTING)
and physically active people.
Carbohydrate is broken down in the body to
glucose and then ends up as liver and muscle
CARBOHYDRATES
glycogen and body fat stores.
Suggested Macronutrients in Filipino diet.
Fat is broken down in the body to fatty acids
Carbohydrates = 55%
and then ends up as body fat stores.
Fats = 30%
Protein is broken down in the body to amino
Protein = 15%
acids (first used to replace body proteins) and
then ends up as body fat stores and nitrogen
TAKE NOTE: This is applied only for normal individuals
lost in urine.
with no underlying disease or medical condition. Thus,
determining of macronutrients with disease condition,
WHEN A PERSON UNDEREATS (FASTING)
food habits, and medication will be provided by
Liver and muscle glycogen stores is broken
healthcare professionals.
down in the body to glucose and then used for
energy for the brain and nervous system and
other cells.
WHAT DO THEY DO? Their chemical structure
As one of the 3 macronutrients, they provide CHEMICAL STRUCTURE
our bodies with energy (calories) to function.
They should make up simply 55-70% of your
glucose
diet daily.
COMPOSITION OF CARBOHYDRATES
A Carbohydrate is an organic compound that
contain the elements of carbon [C], hydrogen
(H) and oxygen (O) atoms, usually with a fructose
hydrogen-oxygen atom ration of 2:1 (as in
water) H2O.
In biochemistry, it is written as CHO. Sucrose, also known as table sugar, is a common
disaccharide. It is composed of two monosaccharides.
NATURE OF CARBOHYDRATES
Relation to Energy: MONOSACCHARIDE (Single Sugar)
1. Basic fuel source – The major basic fuel of Single sugar units (mono = one; sachharum =
human energy system, the starches and sugar sugar)
we eat. It requires no digestion; they are quickly
2. Energy production system – Carbohydrate, absorbed from the intestine into the blood
digest into basic fuel of human system, changing streams and carried to the liver.
it to glucose.
3. Practical dietary importance – Low in cost Glucose (dextrose/blood sugar)
compared with many food items. It Is easy to
Form of sugar normally found in the blood.
store. It is widely available (as grain, fruits,
It is stored in the liver and muscle as glycogen.
vegetables, legumes)
Molecular Formula – C6H12O6
Sources – Plants and some algae
FUNCTIONS OF CARBOHYDRATES
The preferred energy source for most of the
Fructose (Levulose)
body’s function.
The sweetest of the simple sugar
As protein sparer
Highly soluble and does not readily crystalized.
Regulator of fat metabolism
Molecular Formula – C6H12O6
Provides four (4) kilocalories per gram.
Sources – Fruits, Honey
In gastrointestinal tract
Galactose (component of milk)
Lactose promotes the growth of desirable
Produced from lactose during digestion.
bacteria, some of which are useful in the
Rarely occurs naturally as a single sugar.
synthesis of B-vitamins.
Molecular Formula – C6H12O6
Fiber maintains the integrity of the gut.
Sources – Lactose (milk)
Ensures normal elimination of waste.
DISACCHARIDE (Double Sugar)
CHEMIST VIEW OF CARBOHYDRATES
Pair of sugar units bonded together (di = two;
Simple Carbohydrates
saccharum = sugar)
Monosaccharides
All disaccharides have glucose as one of their
Disaccharides
single sugars.
Complex Carbohydrates (Polysaccharides)
Sucrose (saccharose, cane sugar) glucose + fructose
Glycogen
Usually obtained by refining the juice from
Dietary fiber
sugarcanes to provide the brown, white, and
Starches
powdered sugars.
Molecular Formula – C12H22O11
SIMPLE vs. COMPLEX CARBOHYDRATES
How fast is it digested and absorbed.
Sources – Table/white sugar, molasses, maple Helps to sustain normal blood sugar during
syrup fasting or asleep.
Maltose (grain sugar) glucose + glucose Molecular Formula – (C24H10O5) n
Intermediate product of starch digestion. Sources – Animal tissues, liver and muscle
Occurs during fermentation process that yields meats
alcohol.
Molecular Formula – C12H22O11 Dietary Fiber
Sources – Malt sugar Non-starch polysaccharides that are not
digested by GI tract bacteria.
Lactose (glucose + galactose) Molecular Formula – (C6H10O5) n
The principal carbohydrates of milk. Sources – fruits and vegetables, some seaweeds
Only CHO of animal origin that is significant to
human diet. CLASSIFICATION OF DIEATARY FIBERS
Molecular formula – C12H22O11 Insoluble Fibers (cellulose, lignin, most hemicellulose)
Sources – Dairy products Tough, fibrous structures of fruit, grains, and
vegetables.
RELATIVE SWEETNESS OF SUGARS AND SWEETNESS They do not dissolve in water.
Lactose = 16 Food sources – Cellulose: cabbage family, root
Galactose = 32.1 vegetables, whole-wheat flour; hemicellulose:
Maltose = 32.5 bran, cereals, whole-grains.
Invert sugar = 50 Possible health effects – Lowers blood
Glucose = 74.3 cholesterol, slows glucose absorption, and
Honey = 97 Slows transit of food through the upper GI tract.
HFCS.42% = 100
Sucrose = 100 Soluble Fibers (most pectin, gums, mucilages, algal)
Fructose = 173 They are readily dissolving in water.
Food sources – Pectin: apple, citrus fruits;
COMPLEX CARBOHYDRATES Gums: oats, dried beans.
Composed of many glucose units (few Possible Health Effects – regulates bowel
monosaccharides strung together as movements and reduces the risk of
polysaccharides). haemorrhoids and colon cancer.
The important polysaccharides in nutrition are
STARCHES, GLYCOGEN, and DIETARY FIBERS. SUMMARY OF CARBOHYDRATE DIGESTION
2 Classification of Polysaccharides ORGAN ENZYME ACTION
Mouth Amylase Starch – dextrins – maltose-
1. Digestible polysaccharides – Can be broken (salivary small polysaccharides
down into sugar units. amylase)
2. Non-starch polysaccharides – Contain sugar
Stomach N/A (above action continued to
units held together by bonds that human
minor degree) – stomach
digestive system cannot break.
acid and enzymes to digest
salivary enzymes.
Starch
Small Pancreatic
Storage form of CHO in plants
Intestine amylase
Most significant polysaccharide in the diet.
Through
Molecular Formula – (C6H10O5) n pancreas Sucrase -----> Sucrose> glucose + fructose
Sources – Plan food: grains, oats, legumes, root Lactase -----> Lactose> glucose + galactose
crops, seeds. Maltase -----> Maltose> Glucose + glucose
Glycogen SUGAR ALCOHOLS
Major form of stored CHO in human and animal Referred as nutritive sweeteners.
tissues.
Sugar-like compounds that are sweet to taste 2 tsps. 1 slice fresh pineapple
but yield less per kilocalorie per gram. Jams/jellies/preserves
Yields 2-3 kcal per gram.
They are used as sucrose substitute in candies,
chewing gums, beverages, and other food RECOMMENDED INTAKE OF CARBOHYDRATES
items. Filipino diet (based on the recommendation
Example: Mannitol(1.6kcal/gram), sorbitol DOST-FNRI) – 55-70? Of the total caloric intake
(2.6kcal/gram), xylitol, isomalt (TCR)
Sugar - 10% of TCR
ARTIFICIAL SWEETENERS Dietary Fiber – 25-30g per day
It makes food taste sweet without promoting
damage to tooth enamel. DEFICIENCY AND EXCESS INTAKE OF CHO
Another name: non-nutritive sweeteners
Deficiency Excess
Characteristics: non-caloric, non-carbohydrate,
Constipation due Overweight
synthetic sweetening agent.
to lack of dietary Obesity
intake of fiber Dental caries
SOURCES OF CARBOHYDRATES
Very low intake
Starchy vegetables: regular and sweet potatoes,
of DF is
corn, fresh peas and lima beans
associated with
Legumes: dried beans and peas
the development
Grains: wheat, oats, barley, and rice
of chronic
Products made from grains such as pasta, bread,
diseases such
rolls, bagels, crackers, cereals, and baked goods.
CVD, T2DM,
Fruit and fruit juices, foods that contain fruit or
colon cancer.
fruit juices such as jams, jellies, and fruit
Energy
smoothies.
malnutrition
Sweet bakery products such as cake with icing,
pie, donuts, candy, and cookies
Sugary drinks such as regular soda and fruit
drinks.
10g OF CARBOHYDRATES in FRUITS (40 kcal)
200g melon (full), 100g (Db)
140g watermelon (Full), 70g (Db)
85g papaya
135g orange, unpeeled
67.5 orange, peeled (Db)
70g canned pineapple fruit
65g peach (full)
65g apple
60g mango
55g grapes
75g fresh pineapple
CARBOHYDRATE CONTENT OF SELECTED FOODS
5g of Carbs and 20 kcal 10g of Carbs and 40kcal
1 tsp of sugar, honey, ½ /8 cm diameter apple
coco jam 20 pcs/2cm diameter
2 tsps. Condensed milk each duhat
1-piece hard candy 3 tbsp. fruit cocktail
1 pc pastillas 2 tbsp. raisins, seedless
2 tbsp. nata de coco 1 slice mango (11x6 cm)
