Carbohydrates

Nutrients: Macronutrients:

- Carbohydrates

- Proteins

- Fats

Micronutrients:

- Minerals

- Vitamins

Phytonutrients:

- Antioxidants

Body Composition:

Daily Ratios of Macronutrients:

Types of Carbohydrates:

Monosaccharaides (Single Sugar)

Oligosaccharides (2 – 10 of Mono)

Polysaccharides (>10 of Mono)

Glucose Fructose Galactose

Maltose Sucrose Lactose

Plants: - Starch -Fiber Animals: - Glycogen

Glucose: Other names: Dextrose, blood sugar, or grape sugar.

1) Is the most common mechanism for transport of carbs in the body and blood.

2) Is naturally found in foods, especially grapes.

3) Small amount is made in the liver (gluconegenesis) from:

a) Amino Acids.

b) lactate

c) Pyruvate

d) Glycerol

Glucose: What happens to glucose after absorption?

a) Becomes available as an energy sources for the cell.

b) Forms glycogen , which is stored in the liver and muscles.

c) Converts into fat for later use as energy.

Fructose: Other names: fruit sugar, and levulose.

Is found in fruits and honey.

Is the sweetest sugar.

After absorbing into blood stream, it converts into glucose in the liver.

Galactose: Does not exist freely in nature.

Comes from metabolism of milk sugar (lactose).

Is converted into glucose in the liver.

Sucrose: 1) Is made of glucose + fructose.

2) The most common disaccharide in diet.

3) Other names: white sugar, brown sugar, table sugar, beet sugar, and cane sugar.

4) Is found in sugar cane, beets, maple syrup, molasses, honey, and pineapple.

Maltose: 1) Is made of glucose + glucose.

2) Other names: malt sugar, and beer sugar.

Lactose: 1) Is made of glucose + galactose.

2) Other names: milk sugar.

3) Found only in milk and never found in plants.

4) Is broken down by the enzyme lactase.

Starch: 1) Is the storage form of carbs in plants.

2) Two forms: amylopectin, and amylose.

Amylopectin:

a) The most common found in foods.

b) Foods high in amylopectin digest and absorb rapidly.

Amylose:

a) Least common.

b) Foods high in amylose digest slowly.

Fiber: They are indigestible, non-starchy polysaccharides.

They are made of cellulose, hemicellulose, pectins, gums, mucilage, glucans, xylans, galactomannans, and glucomannans.

Fiber: Water –Soluble Water-Insoluble

1) Dissolve in water and form a gel. 2) Slow the rate of the passage of foods through the small intestine, increasing absorption of nutrients. 3) Can be easily fermented into gases in the colon. 4) Lower LDL cholesterol. 5) Less effect on blood sugar.

1) Do not dissolve in water. 2) Accelerate the movement of foods via GI system, acting as bulking agents and laxatives. 3) Can ferment into gases in the colon. 4) Do not lower cholesterol.

5) More effect on blood sugar.

Food Sources of Fiber: Water –Soluble Water-Insoluble

- Legumes.

- Oats.

- Fruits (prunes, plums, avocados,

berries, and skins of apple and pears).

- Vegetables (broccoli, carrots,

artichoke).

- Sweet potatoes.

- Psyllium.

- Flaxseeds.

- Nuts, especially almonds.

- Wheat

- Corn bran

- Rye

- Whole grains

- Vegetables (green beans, cauliflower,

and celery).

- Skins of kiwi, grapes, and

tomatoes.

Benefits of Fiber: 1) Helps soften the stool and encourages normal

bowel function.

2) Alleviates constipation.

3) Promote satiety.

4) Lowers cholesterol.

5) Lowers blood sugar.

6) Reduces risk of colon cancer.

7) Improves cardiovascular health.

How much fiber do we need daily?

Adults: 25 – 35 grams daily, or

25 grams /2000 calories intake/day.

Ratio of insoluble to soluble: 3: 1

Excessive fiber intake inhibits intestinal absorption od the minerals Calcium, Phosphorus, and Iron.

Glycogen:

Is the stored form of carbohydrates in humans and animals.

Is stored in the muscles and liver.

How much glycogen can we store?

15 gr/kg of body weight

80% in the muscles

20% in the liver

Glycogen Storage in a 70 kg man:

70 x 15 = 1050 grams

840 grams in the muscles

210 grams in the liver

Carbohydrates: Carbs

Simple (bad) Complex (good)

Sugar Chocolate Jam Honey

Rice Pasta Bread Potato Corn

Grains Oats

Cereals

Functions of Carbs in the Body: 1) Primary source of energy, especially during high- intensity exercise.

2) Facilitate metabolism of fat. Insufficient carbs breakdown leads to fat oxidation, which produces ketones.

3) Spare muscle protein.

4) Fuel for the CNS (central nervous system).

Glycemic Index (GI) The glycemic Index (GI) is a ranking of foods based on

their abilities to increase blood sugar level two hours after ingestion in comparison to an increase two hours after ingestion of the reference food, pure glucose.

By definition, the glycemic index for glucose is 100, and the other foods are compared to glucose

Classification Glycemic Index

High >70

Medium 56 - 69

Low <55

Glycemic Index (GI):

High GI foods induce a rapid release of insulin.

Medium GI foods induce a moderate release of insulin.

Low GI foods induce a slow release of insulin.

Lower GI Foods:

Prevent from fluctuations in blood sugar levels in diabetic people.

Help control blood sugar and cholesterol levels easily.

Are beneficial in weight management.

Reduce risk of developing heart diseases and diabetes type II.

Reduce hunger pangs and food cravings.