carbohydrates nutrition & wellness. carbohydrates should be 55 – 60% of the diet broken down...
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Carbohydrates
Nutrition & Wellness
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Carbohydrates should be 55 – 60% of the diet
Broken down into three levels
Monosaccharides
Disaccharides
Polysaccharides
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Monosaccharides
Single Sugar Units
Simple Carbohydrates
Glucose – blood sugar
Fructose – sweetest tasting
Galactose – bonded to glucose
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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)
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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
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Fiber
Soluble
Dissolve in waterLower blood cholesterol
levels
Oat branLegumesApple & Citrus pectins
Insoluble
Do not dissolve in waterAssociated with
reducing cancer
Wheat branWhole grains
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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
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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
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Where to find
On the dietary labels
Carbohydrates are broken into
Fiber
Sugars