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education/nutrition/Carbohydrates.md

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+- Carbohydrates are a class of nutrients that is a major source of energy for the body
+	- Can also server as a glue that holds cells together
+	- Classified as simple or complex
+- Plants are rich sources of carbohydrates
+There are 3 categories of carbs.
+
+# Sugars
+- A **monosaccharide** is a simple sugar that is the basic molecule of carbohydrates:
+	- Glucose: Primary fuel for muscles, nerves, and other cells, the most common.
+	- Fructose: In **fruits**, honey, and certain vegetables
+	- Galactose: Component of lactose
+- A **disaccharide** is a simple sugar comprised of two monosaccharides.
+	- Maltose: Disaccharide composed of two glucose molecules "malt sugar"
+	- Sucrose: Disaccharide composed of a glucose and fructose molecule "table sugar"
+	- Lactose: Disaccharide composed of a glucose and a galactose molecule "milk sugar"
+
+- High fructose corn syrup is a syrup obtained from the processing of corn
+- No conclusive evidence that the use of HFCS causes poor health and disease
+- Excessive calories from beverages sweetened with HFCS contributes to increased risk for diabetes and heart disease
+- Nutritive sweeteners are substances that sweeten and contribute energy to foods
+- Each gram of mono or disaccharide supplies 4 kcal
+- 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.
+- Alternative sweeteners are substances that sweeten foods while providing few or no calories
+- Sugar alcohols are alternative sweeteners use to replace sucrose in some some sugar free foods:
+	- Sorbitol, xylitol, mannitol
+	- 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
+	
+- Glycogen = storage form of glucose
+	- A highly branched storage polysaccharide in animals
+	- Muscles and liver are major storage sites
+# 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, rice, barley, and oats
+
+# Fiber
+- Plants also use complex carbohydrates to make supportive and protective structures
+- Dietary fiber is non-digestible plant material
+	- Most types are polysaccharides
+	- 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
+	- 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
+# 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
+- Americans consume about 30% of energy from added sugars (600 kcal/day)
+- Regular soft drinks and energy drinks are major sources of added sugars in Americans' diets
+- According to the dietary guidelines, people should limit their added sugar to 
+
+# Digestion
+- Salivary amylase is an enzyme secreted by salivary glands that begins work in the mouth, stops working soon after food enters the stomach
+- The small intestine is the main site for carbohydrate digestion and absorption
+	- Pancreatic amylase
+		- Enzyme secreted by the pancreas that breaks down starch into maltose molecules
+	- Maltase
+		- Enzyme that splits maltose molecules
+	- Sucrase
+		- Enzyme that splits sucrose molecules
+	- Lactase
+		- Enzyme that splits lactose molecules
+- Only monosaccharides are absorbed
+1. Dietary carbohydrates from stomach are delivered to small intestine
+2. Glucose and other monosaccharides are transported to liver
+3. Blood levels of glucose maintained for brain and other body cells
+4. Glucose transported to muscle
+- Fructose and galactose are converted to **glucose** in the liver.
+- Absorption of monosaccharides mainly occurs in the small intestine
+	- Galactose and glucose are absorbed by active transport
+	- Fructose is absorbed by facilitated diffusion
+- Monosaccharides enter the capillary network
+	- Transported to the lever by the hepatic portal vein
+- Simple sugars are:
+	- Made into glycogen or fat by the liver
+	- Released into bloodstream for energy use
+- Fiber is not digested
+	- Eventually enters large intestine
+		- Bacteria ferment soluble fiber (producing gas)
+			- Used for energy
+		- Insoluble fiber contributes to softer fees
+	- Any fiber Present in food would delay rate at which chyme enters from the stomach
+		- Promotes satiety
+	- Refined grain products are generally low in fiber
+# Glucose
+- Insulin is the hormone secreted from the beta cells of the pancreas that helps regulate blood glucose levels by helping glucose enter cells
+	- Released when blood glucose levels are **HIGH**
+- Glucagon is a hormone secreted from the alpha cells of the pancreas that helps regulate blood glucose levels
+	- Released when blood glucose levels are **LOW**
+- Glyconeogenisis: Creates glucose
+- Glycogenolysis: Glycogen stores are broken down
+
+- Cells need glucose to properly metabolize fat
+- When not enough glucose is available, ketone bodies form
+	- Chemicals formed from the incomplete breakdown of fat
+- Ketosis is a condition in which ketone bodies accumulate in blood; can result in loss of....