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education/nutrition/Carbohydrates.md
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@ -47,9 +47,11 @@ Complex carbs have 3 or more monosaccharides bonded together
- Soluble fiber
- Forms of dietary fiber that dissolve or swell in water. includes pectins, gums, mucilages, and some hemicelluloses
- Delays stomach emptying, slows glucose absorption and lowers blood cholesterol
- Good sources of soluble fiber include oat bran and oatmeal, beans, apples, carrots, oranges, other citrus fruits, and psyllium seeds
- Insoluble fiber
- Forms of dietary fiber that generally do not dissolve in water: Includes cellulose, hemicelluloses, and lignin
- Helps with bowel movements and fecal bulk
- Good sources of insoluble fiber include whole grain products, including brown rice
# Consumption
- In developing nations, diets supply 70% or more of energy from unprocessed carbs
- In industrialized nations, people tend to eat more highly refined starches and added sugars