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education/nutrition/Carbohydrates.md
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@ -21,10 +21,19 @@ There are 3 categories of carbs.
- Each gram of mono or disaccharide supplies 4 kcal - Each gram of mono or disaccharide supplies 4 kcal
- Added sugars are sugars added to foods during processing or prep - Added sugars are sugars added to foods during processing or prep
- The main source of added sugars in the American diet is sugar sweetened beverages. - The main source of added sugars in the American diet is sugar sweetened beverages.
- Alternative sweeneters are substances that sweeten foods while providing few or no calories - Alternative sweeteners are substances that sweeten foods while providing few or no calories
- Sugar alcohols are alternative sweeners use to replace sucrose in some some sugar free foods: - Sugar alcohols are alternative sweeteners use to replace sucrose in some some sugar free foods:
- Sorbitol, xylitol, mannitol - Sorbitol, xylitol, mannitol
- Not fully absor - Not fully absorbed by the intestinal tract
- Supply 2kcal/g
- Can cause diarrhea when consumed
- Non-nutritive sweeteners are a group of synthetic compounds that are intensely sweet tasting compared to sugar
- Examples include Aspertame, Saccharin, Acesulfame-K, Neotame, and Sucralose
# Starches # Starches
Complex carbs have 3 or more monosaccharides bonded together
- Starch is a storage polysaccharide in plants.
- Composed of amylose and amylopectin
- Rich sources include:
- Bread and cereal products made from wheat, ric
# Fiber # Fiber