carbohydrates nutrition & wellness. carbohydrates should be 55 – 60% of the diet broken down...
TRANSCRIPT
Carbohydrates
Nutrition & Wellness
Carbohydrates should be 55 – 60% of the diet
Broken down into three levels
Monosaccharides
Disaccharides
Polysaccharides
Monosaccharides
Single Sugar Units
Simple Carbohydrates
Glucose – blood sugar
Fructose – sweetest tasting
Galactose – bonded to glucose
Disaccharides
2 sugar unitsSimple CarbohydratesSplits into Monosaccharides during digestion
Sucrose – table sugar (glucose + fructose)Maltose – formed during starch digestion (2
glucose)Lactose – milk (glucose + galactose)
Polysaccharides
Multiple sugar units
Complex Carbohydrates
Should be 20% of the diet
Starch
insides of plant cells
many glucose cells
Ex: breads, cereals, starchy veggies (corn, potatoes) beans
Fiber
cell walls
broken down by bacteria in the system
Only found in plants
Males 38g Females 26g
Fiber
Soluble
Dissolve in waterLower blood cholesterol
levels
Oat branLegumesApple & Citrus pectins
Insoluble
Do not dissolve in waterAssociated with
reducing cancer
Wheat branWhole grains
Functions
Produce Energy4 calories/ gram
Spare ProteinsAllow proteins to be used for building & maintaining cell tissue
Breakdown fatsWithout them we cannot break down fat components
Provide BulkHelps to promote normal digestion & elimination of body wastes
Sugar
Two categoriesNatural sugars – lactose, fructose
Not a big worry for usRefined sugars – found in processed
foodsoften found to supplement in low fat
foodstry to keep to under 25% of diet
Where to find
On the dietary labels
Carbohydrates are broken into
Fiber
Sugars