Carbohydrates: Chapter 4 PDF

CARBOHYDRATES: CHAPTER 4 WHAT ARE CARBOHYDRATES? Carbohydrates are essential nutrients made of carbon, hydrogen, and oxygen. They're our body's main energy source, like fuel for a car. There are three main types: Sugars (simple carbs) Starches (complex carbs) Fiber (complex carbs) Think...

CARBOHYDRATES: CHAPTER 4 WHAT ARE CARBOHYDRATES? Carbohydrates are essential nutrients made of carbon, hydrogen, and oxygen. They're our body's main energy source, like fuel for a car. There are three main types: Sugars (simple carbs) Starches (complex carbs) Fiber (complex carbs) Think of them as the gas that keeps your body running smoothly! MONOSACCHARIDE S: THE BUILDING BLOCKS Monosaccharides are the simplest carbs. They're like Lego pieces that make up bigger structures. The three main ones are: Glucose: Your body's preferred energy source Fructose: Found in fruits and honey Galactose: Part of milk sugar These are the foundation of all carbohydrates you eat!  Disaccharides are made of two monosaccharides. They're like power couples in the carb world: Sucrose (table sugar) = Glucose + DISACCHARID Fructose ES: DYNAMIC Lactose (milk sugar) = Glucose + DUOS Galactose Maltose (malt sugar) = Glucose + Glucose These are found in many of your favorite sweet treats! POLYSACCHARIDES: THE COMPLEX CARBS Polysaccharides are long chains of simple sugars. They're like the carb world's version of a long necklace: Starch: Found in potatoes, rice, and bread Fiber: Found in fruits, vegetables, and whole grains Glycogen: How your body stores carbs These provide lasting energy and keep you feeling full longer. CARB DIGESTION: BREAKING IT DOWN Your body breaks down carbs into glucose for energy. Here's how: Mouth: Saliva starts breaking down starches Stomach: Not much happens here for carbs Small Intestine: Most carbs are broken down and absorbed Large Intestine: Fiber is fermented by gut bacteria It's like a carb assembly line in reverse! BLOOD GLUCOSE: THE BALANCING ACT Your body works hard to keep blood glucose levels stable: After eating: Blood glucose rises Pancreas releases insulin Insulin helps cells absorb glucose Excess glucose stored as glycogen or fat Between meals: Glycogen broken down to maintain blood glucose It's like a constant tug-of-war to keep your energy levels steady! GLYCEMIC INDEX: NOT ALL CARBS ARE CREATED EQUAL The Glycemic Index (GI) measures how quickly foods raise blood sugar: High GI (70+): White bread, rice cakes Medium GI (56-69): Whole wheat bread, brown rice Low GI (55 or less): Most fruits, vegetables, legumes Choose low GI foods for steadier energy and better health! FIBER: THE UNSUNG HERO Fiber is a type of carb that your body can't digest. It's like nature's broom: Soluble fiber: Dissolves in water, helps lower cholesterol Insoluble fiber: Doesn't dissolve, 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: Found in sodas, candies, baked goods Can lead to weight gain and tooth decay Limit added sugars to less than 10% of daily calories Remember, natural sugars in fruits and milk are generally okay!  Artificial sweeteners are sugar substitutes with pros and cons:Pros: Few or no calories ARTIFICIAL Don't raise blood sugar SWEETENE Cons: RS: A MIXED BAG May increase cravings for sweet foods Possible negative effects on gut bacteria Use in moderation if you choose to use them at all! CARBS AND EXERCISE: FUELING YOUR WORKOUTS Carbs are crucial for exercise performance: Before: Eat easily digestible carbs for energy During: Consume carbs during long workouts (>90 minutes) After: Replenish glycogen stores with carbs and protein Fuel your body right to crush your fitness goals! LOW-CARB DIETS: FAD OR FAB? Low-carb diets are popular but controversial:Pros: May aid weight loss Can improve blood sugar control Cons: May be hard to sustain Can lead to nutrient deficiencies Always consult a doctor before starting any new diet! CARBS AND BRAIN FUNCTION: FOOD FOR THOUGHT Your brain loves carbs: Brain uses about 20% of your 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: A BALANCING ACT The right carbs can benefit heart health: Whole grains may lower heart disease risk Fiber can help reduce cholesterol levels Too many refined carbs may increase heart disease risk Choose whole grains and high-fiber foods for a happy heart! CARBS AND DIABETES: MANAGING THE RELATIONSHIP For people with diabetes, carb management is key: Carbs have the biggest impact on blood sugar Counting carbs helps control blood sugar levels Choose complex carbs over simple sugars Work with a dietitian to create a personalized meal plan! READING FOOD LABELS: CARB DETECTIVE WORK Become a pro at spotting carbs on food labels: Look at "Total Carbohydrate" on the Nutrition Facts label Check for added sugars Pay attention to fiber content Remember: (1 gram) of carbs = (4 calories) Knowledge is power when it comes to making healthy choices! HEALTHY CARB CHOICES: SMART SWAPS Make these swaps for healthier carb options: White bread → Whole grain bread Sugary cereal → Oatmeal with fruit Soda → Sparkling water with a splash of juice Potato chips → Air-popped popcorn Small changes can make a big difference in your health! THE FUTURE OF CARBS: TRENDS AND INNOVATIONS The carb world is always evolving: Plant-based carb alternatives (cauliflower rice, zucchini noodles) Resistant starch research Personalized nutrition based on individual glucose responses New sugar alternatives being developed Stay tuned for exciting developments in carb science! KEY TAKEAWAYS: CARBS FOR LIFE Remember these points for a healthy relationship with carbs: Choose complex carbs over simple sugars Aim for 25-30g of fiber daily Balance your plate with proteins and healthy fats Listen to your body's hunger and fullness cues Enjoy your food – carbs included! Carbs aren't the enemy – they're an essential part of a healthy diet!