Carbohydrates: Chapter 4

Carbohydrates: Chapter 4

• Carbohydrates are essential nutrients made of carbon, hydrogen, and oxygen.
• They are the body's primary energy source.
• There are three main types: sugars, starches, and fiber.
• Sugars are simple carbohydrates.
• Starches and fiber are complex carbohydrates.
• Think of carbohydrates as the gas that keeps your body running smoothly.

Monosaccharides: The Building Blocks

• Monosaccharides are the simplest carbohydrates, like Lego pieces.
• Glucose is the body's preferred energy source.
• Fructose is found in fruits and honey.
• Galactose is part of milk sugar.
• These are the foundation of all carbohydrates you eat.

Disaccharides: Dynamic Duos

• Disaccharides are made of two monosaccharides.
• Sucrose (table sugar) is made of glucose + fructose.
• Lactose (milk sugar) is made of glucose + galactose.
• Maltose (malt sugar) is made of glucose + glucose.
• These are found in many sweet treats.

Polysaccharides: The Complex Carbs

• Polysaccharides are long chains of simple sugars, like a long necklace.
• Starch is found in potatoes, rice, and bread.
• Fiber is found in fruits, vegetables, and whole grains.
• Glycogen is how the body stores carbohydrates for later use.
• These provide lasting energy and keep you feeling full longer.

Carb Digestion: Breaking It Down

• The body breaks down carbohydrates into glucose for energy.
• Saliva starts breaking down starches in the mouth.
• Not much carbohydrate digestion happens in the stomach.
• Most carbs are broken down and absorbed in the small intestine.
• Fiber is fermented by gut bacteria in the large intestine.
• Carb digestion is like a carb assembly line in reverse.

Blood Glucose: The Balancing Act

• The body works hard to keep blood glucose levels stable.
• After eating, blood glucose rises.
• The pancreas releases insulin to help cells absorb glucose.
• Excess glucose is stored as glycogen or fat.
• Between meals, glycogen is broken down to maintain blood glucose.
• Blood glucose regulation is a constant tug-of-war to keep energy levels steady.

Glycemic Index: Not All Carbs Are Created Equal

• The Glycemic Index (GI) measures how quickly foods raise blood sugar.
• High GI foods (70+) include white bread and rice cakes.
• Medium GI foods (56-69) include whole wheat bread and brown rice.
• Low GI foods (55 or less) include most fruits, vegetables, and legumes.
• Choosing low GI foods results in steadier energy and better health.

Fiber: The Unsung Hero

• Fiber is a type of carbohydrate the body can't digest.
• Soluble fiber dissolves in water, helping to lower cholesterol.
• Insoluble fiber promotes regular bowel movements.
• Aim for 25-30 grams of fiber per day for optimal health.

Sugar: The Sweet Villain?

• Added sugars can be harmful in excess.
• Added sugars are found in sodas, candies, and baked goods.
• Added sugars may contribute to weight gain and tooth decay.
• Limit added sugars to less than 10% of daily calories.
• Natural sugars in fruits and milk are generally okay.

Artificial Sweeteners

• Artificial sweeteners are sugar substitutes with pros and cons.
• Pros: Few or no calories; don't raise blood sugar.
• Cons: May increase cravings for sweet foods; possible negative effects on gut bacteria.
• Use in moderation.

Carbs and Exercise

• Carbohydrates are crucial for exercise performance.
• Consume easily digestible carbs before exercise for energy.
• Consume carbs during long workouts to maintain energy.
• Replenish glycogen stores with carbs and protein after exercise.
• Fuel your body properly for optimal fitness goals.

Low-Carb Diets: Fad or Fab?

• Low-carb diets are popular but controversial.
• Potential pros: weight loss and improved blood sugar control.
• Potential cons: difficulty sustaining the diet and potential nutrient deficiencies.
• Consult a doctor before starting any new diet.

Carbs and Brain Function

• The brain uses approximately 20% of the body's energy.
• Glucose is the primary fuel for brain cells.
• Low blood sugar can lead to confusion and irritability.
• Feed your brain with complex carbs for steady energy.

Carbs and Heart Health

• The right carbs can benefit heart health.
• Whole grains may reduce heart disease risk.
• Fiber can help reduce cholesterol levels.
• Too many refined carbs can increase heart disease risk.
• Choose whole grains and high-fiber foods for a healthy heart.

Carbs and Diabetes

• Carbohydrate management is key for people with diabetes.
• Carbohydrates have the biggest impact on blood sugar levels.
• Counting carbs helps control blood sugar levels.
• Choose complex carbohydrates over simple sugars.
• Work with a dietitian to create a personalized meal plan.

Reading Food Labels

• Become a food label detective.
• Look for "Total Carbohydrate" on the Nutrition Facts label.
• Note the fiber and added sugar content on labels.
• Knowledge is power when making healthy choices.

Healthy Carb Swaps

• Make swaps to improve carbohydrate choices.
• Swap white bread for whole grain bread.
• Swap sugary cereal for oatmeal with fruit.
• Swap soda for sparkling water.
• Swap potato chips for air-popped popcorn.

Future Trends in Carbohydrates

• Plant-based alternatives (e.g., cauliflower rice, zucchini noodles) are evolving.
• Research on resistant starch and personalized nutrition is occurring.
• New sugar alternatives are being developed.

Key Takeaways

• Choose complex carbs over simple sugars.
• Aim for 25-30 grams of fiber daily.
• Balance your plate with proteins, healthy fats, and carbohydrates.
• Listen to your body's hunger and fullness cues.
• Enjoy carbohydrates as part of a healthy diet.