Low carbs diet

1. Low Carbs Diet

2. Outline
 What are Carbohydrates
 Carbohydrate – amount and spread
 Glycaemic Index
 Alternative sweetneer
 Low Carbohydrate diets

3. What are

4. What are carbohydrate?
molecule made of glucose (sugar) units

5. What are carbohydrates?
 Carbohydrates are nutrients made of carbon, hydrogen,
and oxygen
 Carbohydrates supply energy for body’s functions.
 Carbohydrate are a main sources for some cells especially
those in the brain, nervous system and red blood cells

6. Carbohydrates can be… Complex Carbs:
Complex carbs:
Grains (bread & pasta)
-Vegetables (potatoes
& beans)
-Rice
-Cereals
-wheat
simple carbs:
Honey
Milk
Sugars added to
cookies, candies, soft
drink

7. Starch vs. Sugar
• In plants, glucoses link together to form starch (a
polysacchardide
• Table sugar (sucrose) is a disaccharide of glucose
and fructose.
• Both are broken down to Glucose

8. Fiber
 Fiber is a type of complex carbohydrate that is found in
plants.
 A high-fiber diet
 helps prevent constipation
 may reduce the risk of colon cancer
 may help prevent heart disease
 The part of grains and plant foods that cannot be digested
is called fiber

9. Soluble Fiber vs Insoluble fiber
 Soluble fiber:
 Eating foods with soluble fiber reduces your blood cholesterol level
and your risk of developing heart disease.
Good sources: wheat, bran, barley, rye, oats, whole grain pasta,breads, cereals…
 Insoluble fiber:
• Binds with water to help produce bowel movements (prevent constipation).
• Associated with reduced risk of colon cancer.
Good sources: wheat products, leafy green vegetable

10. What happens when carbohydrate is
eaten?
Glucose
Insulin
Blood stream
Body cell

11. Carbs are Digested to Glucose
 Glucose enters cells to be converted to ATP
for energy.
Insulin required for entry!
 Excess glucose is
 converted to glycogen + fat.

12. Glucose Stimulates Insulin
 Glucose doesn’t enter cells on its own.
 Glucose enters via the glucose receptor protein embedded
in cell membranes.
 Insulin “unlocks the gate” (binds to and opens the
receptor) to let glucose into the cell

13. Glucose is important for……
13
120 grams of Glucose / day = 480 calories

14. Carbohydrate is found in:
 Grains (rice, wheat (flour) , rye, quinoa)
 Legumes/Pulses
 Fruits & juices
 Starchy Vegetables
 Root crops (potatoes, yam), Corn, Taro, Pumpkin.
 Milk, Laban, yogurt
 All desserts, candies, and Chocalates.
 Sugar and Honey.
 -ose foods, like sucrose, fructose, maltose
 Beer, wine, and some hard liquors
14

15. Simple? Complex? Starchy? Sugary?
Brown vs White
Carbs are Carbs
 They all end up as glucose molecules and are absorbed into the
bloodstream
 The difference is the forms in which they’re eaten and the rate at which they
break down to glucose in the gut (GI)
CHO glucose

16. Daily Carbohydrate Intake
 Nutritionists recommend that 45-65% of a person’s daily
calorie intake come from carbohydrates
 better to eat foods rich in complex carbohydrates rather
than simple carbohydrates.

17. What is 1 serve of carbohydrate?
15 grams
 3 teaspoons sugar
 1 slice bread
 ¼ large Lebanese bread
 1/3 cup cooked rice
 1 glass milk
 2 (small) scoops ice cream
 1 medium piece fruit

18. Glycaemic Index (GI)
 A ranking of foods based on their effect on blood sugar
levels
 Reflects both the structure and composition of foods
 Low GI ≤55
 Intermediate 56-69
 High ≥70

19.  “Fast acting” carbs – cause a sharp rise in BSL
=HIGH GI
 “Slow acting” carbs – gentle rise in BSL (slow
release of glucose into blood) =LOW GI
Glycaemic Index (GI)
HIGH GI =
Digested fast
LOW GI =
Digested slowly

20. Glycemic Index (GI)
 measures how fast a carbohydrate-containing food
raises blood glucose.
 Foods are ranked based on how they compare to a
reference food — either glucose or white bread.

21. GI ranks
Key Low Medium High
Glycemic Index 55 or less 56 -69 70 or higher
Examples • 100% stone-
ground whole
wheat or
pumpernickel
bread
• Most fruits,
• Whole wheat,
• Quick oats
• Brown, wild or
basmati rice,
• White bread or
bagel
• Corn flakes,
• Puffed rice, br
an flakes,
• Shortgrain
white rice,

22. 22
Alternative
sweetener
Nutritive
- sucrose, fructose, honey,
corn syrup, sorbitol, xylitol,
dextrose, and maltose.
Non-
nutritive
- saccharine, aspartame,
acesulfame K,sucralose. They are
approved by FDA (USA) as safe to
use.
- Stevia

23. LOW CARBS DIET
Low-carbohydrate diets or low-carb
diets are dietary programs that
restrict carbohydrate consumption, often
for the treatment ofobesity or diabetes.

24. How much carbohydrate is in a low-
carbohydrate diet?
 For a 2000kcal diet, the recommendation for carbohydrate is
225–300g per day (45–60%).
 Moderate-carbohydrate diet: 130–225g per day (26–45%) of a
2000kcal diet
 Low-carbohydrate diet: less than 130g per day (26%) of a
2000kcal diet
 Very low-carbohydrate ketogenic diet

25. Ketogenic Diet
 Ketogenic diets have been in use since the 1920s as a therapy for
epilepsy and can in some cases completely remove the need for
medication
 From the 1960s onward they become widely known as one of the most
common method for obesity treatment
 Recent work over the last decade has provided evidence of the
therapeutic potential of ketogenic diet in many pathological conditions

26. Ketogenic Diet
 ketogenic diet are characterized by a reduction in carbohydrates
(usually less than 50g/day) and a relative increase in protein and fat
 UP TO 80% OF DAILY NUTRIENTS FROM FATS: MODERATE PROTEIN & VERY LOW CARB


27. What is ketosis:
 YOU ARE RE-TRAINING YOUR BODY TO USE FATS AS YOUR PRIMARY ENERGY SOURCE
WHILE AT THE SAME TIME REDUCING BLOOD SUGAR AND INSULIN LEVELS.
INSULIN LEVELS.
 AS BLOOD GLUCOSE AND INSULIN LEVELS DROP AND KETONE BODY LEVELS RISE, THE
HEART, MUSCLE AND BRAIN REDUCE USE OF GLUCOSE AND INSTEAD USE FATS AND
KETONES TO FUEL THEMSELVES.
 THIS METABOLIC STATE IS CALLED NUTRITIONAL KETOSIS.

28. Ketogenic diet

30. Study about effects of low-carbs vs low fat diets on
wt. loss and cardiovascular risk factors
 Low carbs, non-energy restricted diets appears to be at least as effective as
low-fat, energy restricted diet in inducing weight loss for up to 1 year.
However potential favorable changes in triglyceride and high density
lipoprotein cholesterol values should be weighed against potential fdavorable
changes in triglyceride and high density lipoprotein cholesterol values should
be weighn ed against potential unfavorable changes in low density lipoprotein
cholesterol values when low carbs diet to induce weight loss are considered

31. side effect:
 Headache
 Bad breath
 Weakness
 Fatigue
 Constipation or diarrhea
 In addition, some diets restrict carbohydrate intake so much that in the long
term they can result in vitamin or mineral deficiencies.

32. Conclusion :
 Low Carbohydrate, High Fat diet may be used by some nutrition professionals
in the short term to achieve particular health goals, but the effectiveness and
safety of the diet has not been examined in the longer term. An argument for
the use of the diet can potentially be supported by ‘established principles in
biochemistry and physiology’. More research is needed to assess the
effectiveness of varying degrees of low-carbohydrate diet on weight,
glycaemic control, hypertension and lipid profile in people with Type 2
diabetes. as well as to investigate the long term effects of these diets.

33. Thank you