WELCOME

TO
BIOCHEMIST
RY CLASS
 WHICH OF THESE HAS A LEAST
CARBOHYDRATE?

BREAD RICE SODA

When it comes to carbs, these are

pretty the same
CARBOH
THE IMPORTANCE OF

YDRATE
IN OUR DIET
 GROUP MEMBERS 3

Nguyễn Thị Hồng Đoàn Ngọc Thảo Trương Bảo

Nhung Vy Ngọc

Võ Đỗ Minh Nguyễn Ngọc Thùy

Trang Dương
 OUTLINE
The importance The amount
THREE TYPES OF
CARBOHYDRATE
FOUND IN FOOD
1 2
3 4
The symptom The low-carb diet
SOME DISEASES
 SUGA
R

monosaccharide

Carbs
disaccharide
oligosaccharides

one of three STARC

macronutrie H
polysaccharide
nts found in
food FIBE
R
polysaccharide
 CELLUL
● Beta linkages
OSE

● can't break down

● alpha linkages

STARCH ● don’t taste sweet like

simple sugars

● can be easily cleaved by

enzymes
 Soluble fibers Insoluble fibers
FIBER (gums, pectin, psyllium,
beta-glucans)
(lignin and cellulose.)

dissolves in water
does not dissolve in
to form a gel-like water and is left intact as
material food moves through the
gastrointestinal tract

 to increases the weight

 lower LDL (bad) and size of your stool
cholesterol level and softens it $16

 watery stools, fiber may

 lower glucose help to solidify the stool
level because it absorbs
water and adds bulk to
stool.
Why do we need carbs?

ENERGY

DISEASE RISK

CALORIE INTAKE
 Energy
 Carbs is your body's main energy
source
 They're broken down into glucose
before being absorbed into your blood
 The glucose then enters your body's
cells with the help of insulin
 Glucose is used by your body for
energy, fuelling your activities,
whether that's going for a run or simply
breathing
 Unused glucose can be converted to
glycogen, which is found in the liver
and muscles.
 If more glucose is consumed than can
be stored as glycogen, it's converted to
fat for long-term storage of energy
 Disease risk
• Fiber is an important part of a
healthy, balanced diet
• Normalizes bowel movements.
•  Dietary fiber increases
the weight and size of your stool
and softens it.
• Helps maintain bowel health
• Lowers cholesterol levels
• Helps control blood sugar levels
• Aids in achieving
healthy weight
• Helps you live longer
Yang Yang, of the Shanghai Cancer Institute
in China, and colleagues write in the
American Journal of Epidemiology.

They pooled data from 17 previous studies

that tracked 982,411 men and women, mostly
in Europe and the U.S., and recorded about
67,000 deaths.
Yang's team divided participants into five
groups based on their daily fiber intake. 
Those in the top fifth, who ate the greatest
amount of fiber daily, were 16 percent
less likely to die than those in the bottom
fifth, who consumed the least amount of
fiber.
 Calorie intake

Singapore
Carbohydrate contains fewer calories gram for gram than fat
• 4 calories (4kcal) per gram for carbs
• 9 calories (9kcal) per gram for fat.
Starchy foods can be a good source of fibre, which means they can be a
useful part of maintaining a healthy weight.
By replacing fatty, sugary foods and drinks with higher fibre starchy foods,
it's more likely you'll reduce the number of calories in your diet. Also, high-
fibre foods add bulk to your meal, helping you feel full.
BENEFITS OF EATING CARBS

Help Your Brain Work Better

Give You Energy

Contain Vitamins

Help Prevent Disease

Make You Happier

Types of Carbs (general introduction)

Glycemic Index

Glycemic Load (general introduction)

Carbs requirement and if lack of carbs

 CARBOHYDRATES TYPES

Good Carbohydrates Bad Carbohydrates

High in Nutrients Low in nutrients

Moderate in calories High in calories

Low in sodium and saturated fats High in sodium and saturated fats

Low in trans-fat and cholesterol High in trans-fat and cholesterol

They are complex carbs. For instance: Foods considered bad carbs rarely have any
Legumes, vegetables, whole grains, fruits, nutritional value. Some of the foods include
and beans. white flour, rice, pastries, sodas and processed
foods.
 CARBOHYDRATES TYPES
TERMS: Usually used in food marketing (labels) But the Food and Drug
“NET CARBOHYDRATE” Administration doesn't regulate these terms, so there's no
OR “LOW standard meaning.
CARBOHYDRATE”

used to mean the amount

of carbohydrates in a
product excluding fiber, or
excluding both fiber and
sugar alcohols
 The Glycemic Index
The purpose of a glycemic index (GI) diet is to eat carbohydrate-containing foods
that are less likely to cause large increases in blood sugar levels.

The metabolic response of the body to the

carbohydrates eating and is classified High GI foods ≥ 70
→ Rapid increase in blood sugar levels
INTO 3 GROUPS:
Medium GI foods from 56 – 69 GI
value
→ Moderate increase in blood sugar
levels
Low GI foods ≤ 55 GI value
→ Slow increase in blood
sugar levels
Many important factors will affect the digestion rate of a carbohydrate,
namely:
* the type of carbohydrate
* fibre content
* proportion of other macronutrients present
The initial decision to create the GI was based on the studies showing that we should
be eating a diet in low GI foods to improve body composition and health.
Recent research shows no correlation between the GI of a food and
cardiovascular diseases, but it is a great tool to highlight how various
carbohydrates will impact blood sugar levels and how the body may respond based
on this. 
 The Glycemic Load
Glycemic load is a measure that takes into account the amount of
carbohydrate in a portion of food together with how quickly it raises blood
glucose levels.
 High GL ≥ 20

Medium GL from 11-

19

Low GL ≤ 10
 General Recommendations of Average Intake
High Carbohydrate Diet – 200g+ per day
For young, lean, active lifestyle and metabolically efficient

Moderate Carb Diet – 100-200g per day

A very common daily carb range for the majority of active
and healthy people looking to cut the body fat

Low Carb Diet – <100g per day

Can be described as a ketogenic diet – one in which no

starchy carbs (or very little) are consumed daily
DIETS LOW IN CARBOHYDRATES CAN CAUSE:

Tiredness
Muscle weakness

Dehydration (making physical activity less enjoyable)

Confusion
Dizziness
 III. WHAT WILL
HAPPEN TO YOUR
BODY IF YOU STOP
EATING
CARBOHYDRATE?
NO OR EXTREMELY LITTLE CARBOHYDRATE IN A SHORT TIME.

Losing weight Running out of energy Sleepy

Indigestion Diarrhea Constipation

NO OR EXTREMELY LITTLE CARBOHYDRATE IN A LONG TIME.

LIVER DISEASE DUE TO

LACKING OF VITAMIN AND ONE OF REASON LEADING
MODIFIED FAT. DIABETES.

LOW-CARB CAN ALSO

HEART DISEASE CAUSES DEMENTIA OR
EVEN BRAIN DEATH
How do carbs affect diabetes?
Help people with diabetes better
manage their blood sugar levels

Help stabilize blood glucose

Counteract some other effects of

diabetes, such as weight gain
and heart disease.

Raise blood glucose more than

other foods, meaning the body
must produce more insulin to
digest them.
How do carbs affect diabetes?
Help people with diabetes better
manage their blood sugar levels

Help stabilize blood glucose

Counteract some other effects of

diabetes, such as weight gain
and heart disease.

Raise blood glucose more than

other foods, meaning the body
must produce more insulin to
digest them.
How do carbs affect diabetes?
Help people with diabetes better
manage their blood sugar levels

Help stabilize blood glucose

Counteract some other effects of

diabetes, such as weight gain
and heart disease.

Raise blood glucose more than

other foods, meaning the body
must produce more insulin to
digest them.
How do carbs affect
diabetes? Help people with diabetes better
manage their blood sugar levels

Help stabilize blood glucose

Counteract some other effects of

diabetes, such as weight gain
and heart disease.

Raise blood glucose more than

other foods, meaning the body
must produce more insulin to
digest them.
 Is carbohydrate really important?

Is carbohydrate really important?- YES

Not everybody can stand low-carb diet, although actually, it still bring some
benefits for health.
Even when applying low-carb diet, people absorb a certain amount of
Carbohydrate.
The PROBLEM is not “The Carbohydrate is important or not” but how to
use carbohydrate intelligently.
How to choose Carbohydrates wisely?

Definition
Carbs can be further classified as
either “whole'' or refined.
Whole carbs are unprocessed and
contain the fiber found naturally,
while refined carbs have been
processed
 How to choose Carbohydrates wisely?
Good carbohydrates (High fiber content)

Unprocessed foods

Natural ingredients are not removed during the making of the food.

Examples: whole grain breads, beans, cereals, vegetables and fruits.

Helps reduce the risk of heart disease and diabetes; helps prevent
obesity; and keeps the digestive system healthy
 How to choose Carbohydrates wisely?
Bad carbohydrates (Low fiber
content)
Refined carbs have been linked to obesity and
metabolic diseases and lacking essential nutrients
which is why they are called '' emty calories''

Example: cakes, cookies and other bakery items

made with white flour; white (processed) rice
and some cereals.

Rapidly digested foods cause a spike in the level

of blood sugar, increases the risk of heart
disease, diabetes, and obesity.
 How to choose Carbohydrates wisely?
Good carbs
Bad carbs

Conclusion: Carbs in their natural, fiber-rich form are generally healthy.

Processed foods with sugar and refined carbs are extremely unhealthy .
Low-carb diet

Definition

Low- carb diets are dietarry program that

restrict carbonhydrate consumption, often
for the treatment of obesity or diabetes
Low-carb diet

Definition

A low-carb diet focuses on proteins,

including meat, poultry, fish and eggs,
and some nonstarchy vegetables.

Some low-carb diet plans allow small

amounts of certain fruits, vegetables and
whole grains.
 Low-carb diet
Purpose
Losing weight

Reducing risk factors

Prevent or improve associated with type 2
serious health diabetes and
conditions: high blood metabolic syndrome
pressure and
cardiovascular disease
Tips for success Low-carb diet

Know the carb

1. Knowing what
counts and serving
foods are low-carb
sizes of foods

2. Learn what to eat

3. Make a meal plan
and what to avoid

Consider a
multivitamin/mineral
supplement
 Who should NOT do a strict low-carb diet?

Most people can safely start a low-carb diet. But in these three situations you may need
some preparation or adaptation: taking medication for high blood pressure, diabetes,
currently breastfeeding,...
 Conclusion

● People should maintain a low-carb

diet or to cut carbohydrates out
entirely with doctor's specific
advices,.

● Carbohydrates are an essential

macronutrient and a valuable
energy source. So, each person
should understand their own health
status and choose the most suitable
carbohydrate foods.
 SUMMARY
DAY 6 DAY 1
Mercury is the closest Saturn is the ringed
planet to the Sun one. It’s a gas giant

DAY 5 DAY 2
Jupiter is the biggest planet Mercury is the closest
in our Solar System planet to the Sun

DAY 4 DAY 3
Despite being red, Mars Venus has a beautiful
is a cold place, not hot name, but it’s terribly hot
 REFERENCES
https://exceednutrition.com/all-about-carbohydrates/ .

https://www.nhs.uk/live-well/healthy-weight/why-we-need-to-eat-carbs/
https://www.health.harvard.edu/diet-and-weight-loss/carbohydrates--good-or-bad-for-you
https://www.reidhealth.org/blog/carbohydrates-101-the-benefits-of-carbohydrates
https://www.thedailymeal.com/why-carbs-important-to-your-diet
https://www.verywellfit.com/carbohydrates-the-energy-food-3121395
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1108558

https://www.healthline.com/nutrition/what-is-ketosis

https://www.thehealthy.com/nutrition/what-happens-to-your-body-when-you-stop-eating-carbs/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356942/
https://www.gisymbol.com/about-glycemic-index/
https://www.youtube.com/watch?v=OweOAaZYDE0
THANKS
Does anyone have any questions?