58 lines
3.2 KiB
Markdown
58 lines
3.2 KiB
Markdown
- Carbohydrates are a class of nutrients that is a major source of energy for the body
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- Can also server as a glue that holds cells togehter
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- Classified as simple or complex
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- Plants are rich sources of carbohydrates
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There are 3 categories of carbs.
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# Sugars
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- A **monosaccharide** is a simple sugar that is the basic molecule of carbohydrates:
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- Glucose: Primary fuel for muscles, nerves, and other cells, the most common.
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- Fructose: In **fruits**, honey, and certain vegetables
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- Galactose: Component of lactose
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- A **disaccharide** is a simple sugar comprised of two monosaccharides.
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- Maltose: Disaccharide composed of two glucose molecules "malt sugar"
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- Sucrose: Disaccharide composed of a glucose and fructose molecule "table sugar"
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- Lactose: Disaccharide composed of a glucose and a galactose molecule "milk sugar"
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- High fructose corn syrup is a syrup obtained from the processing of corn
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- No conclusive evidence that the use of HFCS causes poor health and disease
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- Excessive calories from beverages sweetened with HFCS contributes to increased risk for diabetes and heart disease
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- Nutritive sweeteners are substances that sweeten and contribute energy to foods
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- Each gram of mono or disaccharide supplies 4 kcal
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- Added sugars are sugars added to foods during processing or prep
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- The main source of added sugars in the American diet is sugar sweetened beverages.
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- Alternative sweeteners are substances that sweeten foods while providing few or no calories
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- Sugar alcohols are alternative sweeteners use to replace sucrose in some some sugar free foods:
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- Sorbitol, xylitol, mannitol
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- Not fully absorbed by the intestinal tract
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- Supply 2kcal/g
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- Can cause diarrhea when consumed
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- Non-nutritive sweeteners are a group of synthetic compounds that are intensely sweet tasting compared to sugar
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- Examples include Aspertame, Saccharin, Acesulfame-K, Neotame, and Sucralose
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- Glycogen = storage form of glucose
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- A highly branched storage polysaccharide in animals
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- Muscles and liver are major storage sites
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# Starches
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Complex carbs have 3 or more monosaccharides bonded together
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- Starch is a storage polysaccharide in plants.
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- Composed of amylose and amylopectin
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- Rich sources include:
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- Bread and cereal products made from wheat, rice, barley, and oats
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# Fiber
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- Plants also use complex carbohydrates to make supportive and protective structures
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- Dietary fiber is non-digestible plant material
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- Most types are polysaccharides
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- Soluble fiber
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- Forms of dietary fiber that dissolve or swell in water. includes pectins, gums, mucilages, and some hemicelluloses
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- Delays stomach emptying, slows glucose absorption and lowers blood cholesterol
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- Insoluble fiber
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- Forms of dietary fiber that generally do not dissolve in water: Includes cellulose, hemicelluloses, and lignin
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- Helps with bowel movements and fecal bulk
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# Consumption
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- In developing nations, diets supply 70% or more of energy from unprocessed carbs
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- In industrialized nations, people tend to eat more highly refined starches and added sugars
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- Americans consume about 30% of energy from added sugars (600 kcal/day)
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- Regular soft drinks and energy drinks are major sources of added sugars in Americans' diets
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- According to the dietary guidelines, people should limit their added sugar to |