Nutrition Literacy: Carbohydrates

This article discusses the importance of carbohydrates in nutrition, their chemical structure, digestion, metabolism, and suggested dietary intake. It also provides information on food sources of carbohydrates and how to improve carbohydrate intake. The article analyzes two online sources for nutrition literacy using assessment tools. Additionally, it includes a 24-hour diet recall analysis and suggests improvements for carbohydrate intake. The article provides credible sources for nutrition literacy.

Running head: NUTRITION LITERACY: CARBOHYDRATES
NUTRITION LITERACY: CARBOHYDRATES
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Part A
Carbohydrates
Chemical Structure
The basic chemical structure of carbohydrates is comprised of carbon, hydrogen and
oxygen, of which, hydrogen is present at a ratio twice to that of oxygen and carbon.
Carbohydrates, based on their structural skeleton, can be categorized into monosaccharides,
disaccharides, oligosaccharides and polysaccharides (Kokkinidou et al., 2018). Monosaccharides
like tetroses, pentoses, hexoses and heptoses have a structure consisting of one central carbon
molecule bounded with two molecules of hydrogen and one of oxygen. Two monosaccharides,
combined by glycosidic linkages form disaccharides like fructose and lactose. Polysaccharides
like glycogen and starches comprise of highly branch, long chains of monosaccharides with the
help of glycosidic linkages (Minatel et al., 2017).
Digestion and Metabolism
Considering that a majority of the carbohydrates consumed consist of complex,
polysaccharide forms like starches – it is essential that for optimum digestion and metabolism,
the carbohydrates be hydrolysed into its simpler monsaccharide components. Hence, every
carbohydrate must be broken down to glucose in the gastrointestinal tract to ensure its metabolic
fate. Digestion of carbohydrates begins first in the oral cavity, whereupon salivary amylase
hydrolyses the same (Jakobek, 2015). Considering the relative ineffectiveness of amylase,
carbohydrates undergo adequate digestion by the pancreatic amylases, occurring at the small
intestine, resulting in hydrolysis to maltose and dextrin. Glucosidase enzymes secreted by

2NUTRITION LITERACY: CARBOHYDRATES
intestinal brush border cells hydrolyse these disaccharides into monosaccharides resulting in
their transport to the liver via the portal vein where hepatic metabolic processed of glycolysis
and glycogenolysis leads to glucose conversion into energy and starch for cellular process and
future storage (Lovegrove et al., 2017).
Role of Nutrient
The primary role of carbohydrates lie in their ability to yield energy for basic cellular and
physiological function, which occurs in the form of glycolytic metabolism of carbohydrates to
yield adenosine triphosphate. Further, metabolic processes of glycogenolysis in the liver
contributes the role of storage in carbohydrates where hepatic and muscular glycogen
conservation serves as a key form of energy to be used to mitigate future possibilities of
starvation and physical activity (Dyson et al., 2019). An additional key role of carbohydrates lie
in its ability to enhance digestive processes. Complex, insoluble carbohydrates like fibers
contribute to stool bulk and healthy bowel movements. Additionally, carbohydrates like inulin
and galactoligosaccharides act as prebiotics contributing to intestinal gut microflora proliferation
and hence, improved digestion (Shoaib et al., 2016).
Suggested Dietary Intake
According to the Nutrient Reference Values for Australia and New Zealand, it is
recommended that carbohydrates comprise of 45 to 65% of the daily diet. However, additional
amounts may be required in pregnant and lactating mothers to support the developing fetus, as
well as infants at amounts ranging from 60 to 95 grams per day to support their rapid rates of
growth and development (Nutrient Reference Values for Australia and New Zealand, 2019).

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Food Sources
Food sources which provide carbohydrates include whole grains like breads, cereals like
wheat, rice, barley, oats and even legumes like beans and lentils. Further, simple carbohydrates
like sugars are provided by foods like, fruits, jams, jellies, juices, syrups, honey and molasses -
which however, must be consumed in limited quantities (Li et al., 2016).
Site Analysis
Site 1
The first site is an online article on carbohydrates by the Dieticians Association of
Australia, which discuss basic information of the nutrient to enhance consumer knowledge on its
functions, requirement and the implications of a low carbohydrate fad diet. As per the 10 Red
Flags of Junk Science assessment tool, the article does not provide any information on quick fix
recommendation as well as any indication on warnings about any particular food or dietary
regimen. It can also be observed that the article does not rely on any hasty conclusions or claims,
justifying in the name of any organizations or studies which are not peer reviewed or based on
differences between individual groups. Further, no claims have been made by the article
considering the selling of any food product. Additionally, as per the Website Fitness Check Up
assessment tool, while the website, does not highlight intricate details on affiliations, there is
extensive information on membership details and standards of accreditation which also rely on
peer reviewed, scholarly database subscriptions. However, as per the Evaluating Nutrition
Experts assessment tool, there is hardly any information on the writer’s qualifications in
particular as well on whether the findings of the study has been based on peer reviewed studies
(Dietitians Association of Australia, 2019). Hence, as per the above assessment tools, this article
can be considered as a good and credible source of nutrition literacy considering that the

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publisher, the Dieticians Association of Australia, ensures memberships and writers with
certified dietetics accreditation standards as well as usage of peer reviewed, scholarly databases.
Further, the article provides a range of disadvantages and advantages on carbohydrates instead of
focusing on any hastened claims. However, adding details on the writer’s credibility as well as
references would have further improved the credibility in terms of nutrition literacy of this online
article (Martino, Samamé & Strejilevich, 2017).
Site 2
The second online article focuses upon the benefits associated with a low carbohydrate
diet, by an organization, Atkin’s, which extensively advocates the benefits associated with the
same. Taking insights from the ’10 Red Flags of Junk Science’ it can be observed that the article
relies extensively on references from organizations and studies for justifying the benefits
associated with a low carbohydrate diet, without delving into the details of findings associated
with such sources. Additionally the studies also do not address differences across individuals and
neither does the article add additional references to justify its claims. It can also be observed that
throughout the article, the authors focused extensively on only validating and selling its claims of
the benefits associated with consuming a low carbohydrate Atkins diet. Taking insights from the
Website Fitness Check Up, it can be observed that despite naming and designating its authors as
scientific advisors, there are no details on the publication, registration and editorial requirements
of the organization as well as an absence of information concerning databases of usage of peer
reviewed references. Further, upon extensive evaluation of the website, it can be observed that
the website focuses mainly on selling its claims concerning the benefits of a low carbohydrate
Atkins diet. Further, as per the assessment criteria established by Evaluating Nutrition Experts, it
can be observed that the website merely highlights names of particular studies and organizations

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without however providing details on whether the sources are peer reviewed. Further, the
organization does not provide any information on the designation, qualifications and credibility
of the author, but rather, the website merely identifies its members as belonging to scientific
backgrounds with an added emphasis on justifying claims of the benefits associated with a low
carbohydrate diet (Atkins, 2019). Hence, to conclude, considering the information from all the
sources, this article cannot be appreciated positively in terms of nutritional literacy. This is due
to the fact that the website and its articles focus extensively on the justifying the need to
consume a diet low in carbohydrates without rather providing a balanced view of both
advantages and disadvantages of the nutrient. Further, the claims presented by the article, rely
extensively on organizations and names of a limited number of studies, without however,
providing a comprehensive range of opinions based on a range of references which are peer
reviewed (Masic, 2016).
Part B
24 hour Diet Recall
Analysis
Comparing the servings recommended by the Australian Guide to Healthy Eating, it can
be observed that the intake of carbohydrate rich foods from the diet, such as cereals, are
significantly less than the recommended 6 serves of grains and cereals for an adult woman
(Nutrition Australia, 2019). Further it can be also be observed that the sources of carbohydrate
from the diet are mostly derived from refined grains like white bread as well as from
discretionary foods like sugary snacks such as crisps, powdered beverages, ice creams and

6NUTRITION LITERACY: CARBOHYDRATES
chocolate biscuits. An absence of whole grains as well as whole fruits can also be observed in the
diet, as evident from consumption of canned fruits and jams (Siedelmann et al., 2018).
Suggested Improvements
From the given dietary recall, it is worthwhile to note that the diet’s sources of
carbohydrates comprise mostly of sugary beverage, processed fruit products, refined grains like
white bread and discretionary foods like ice creams, jams and chocolate biscuits – which are not
appropriate sources of carbohydrates. Hence, carbohydrate intake of this diet can be improved by
replacing the above carbohydrate sources with whole grains and fruits as well as fibrous, green
leafy vegetables. Hence, this would include, replacing white bread with multigrain breads, and
jams and canned fruits with whole fruits or fruits stewed in minimal sugar (Luwig et al., 2018).
Further, additional inappropriate carbohydrate sources such as sugary beverages and sweet
biscuits can be replaced with water, soy milk, or fruit juices and smoothies prepared fresh with
reduced sugars. Additional the sugary biscuits and refined snacks, consumed during breakfast,
morning as well as prior to bedtime, can be replaced with sugar free versions whole grain
alternatives like crackers, toasted oat and nut trail mixes and whole grain toasts or bagels.
Replacing frozen vegetables with fresh, leafy grain varieties can also prove to be beneficial in
terms of consumption of fiber and complex carbohydrates (Seal & Brownlee, 2015). Replacing
the existing carbohydrate sources with whole grain sources as suggested above will also aid in
the individual in the consumption of 6 servings of grains, 5 servings of vegetables and 2 servings
of fruits as recommended by the Australian Guide to Healthy Eating (Nutrition Australia, 2019).

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References
Atkins. (2019). Low Carb Diets | Atkins Low Carb Diet. Retrieved from
https://au.atkins.com/articles/low-carb-diets.html.
Dietitians Association of Australia. (2019). Carbohydrates – what you need to know – Dietitians
Association of Australia. Retrieved from https://daa.asn.au/smart-eating-for-you/smart-
eating-fast-facts/nourishing-nutrients/carbohydrates-what-you-need-to-know/.
Dyson, P., McArdle, P., Mellor, D., & Guess, N. (2019). James Lind Alliance research priorities:
what role do carbohydrates, fats and proteins have in the management of Type 2 diabetes,
and are there risks and benefits associated with particular approaches?. Diabetic
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Jakobek, L. (2015). Interactions of polyphenols with carbohydrates, lipids and proteins. Food
chemistry, 175, 556-567.
Kokkinidou, S., Peterson, D., Bloch, T., & Bronston, A. (2018). The Important Role of
Carbohydrates in the Flavor, Function, and Formulation of Oral Nutritional
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Li, Y., Hruby, A., Bernstein, A. M., Ley, S. H., Wang, D. D., Chiuve, S. E., ... & Hu, F. B.
(2015). Saturated fats compared with unsaturated fats and sources of carbohydrates in
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Lovegrove, A., Edwards, C. H., De Noni, I., Patel, H., El, S. N., Grassby, T., ... & Ellis, P. R.
(2017). Role of polysaccharides in food, digestion, and health. Critical reviews in food
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Martino, D. J., Samamé, C., & Strejilevich, S. A. (2017). Claiming the validity of scientific
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validity. Medical Archives, 70(3), 168.
Minatel, I. O., Garcia, J. L., Lima, G. P. P., & Correa, C. R. (2017). The Role of Carbohydrates
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Seidelmann, S. B., Claggett, B., Cheng, S., Henglin, M., Shah, A., Steffen, L. M., ... & Solomon,
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