Carbs PDF - Macronutrients and Energy

abo HYDR Cr A TE S Yummy  Macronutrients CRABPHYDRATES PROTEINS FATS Carbohydrates (Carbs) Vital nutrients that supply the body with energy as the body’s primary fuel source CARBON...

abo HYDR Cr A TE S Yummy  Macronutrients CRABPHYDRATES PROTEINS FATS Carbohydrates (Carbs) Vital nutrients that supply the body with energy as the body’s primary fuel source CARBON OXYGEN HYDROGEN  Disaccharides Simple Carb pairs of sugar units Monosaccharides and Disaccharides Monosaccharides single-sugar units and the only absorbable form of carbohydrates What are simple carbs? White Sugar Brown sugar Soda White bread Cookies Donuts Candy Bars  DEEp in glucose All carbohydrates, both simple and complex, are converted to glucose (blood sugar) the main source of energy to supply the cells of the body and the brain Digesting complex carbohydrates releases glucose into your bloodstream slower and more evenly than digesting simple carbohydrates.  Glycogen Complex Carb Unused glucose is stored in the liver and muscles as glycogen, Polysaccharides which are long-chain storage molecule of glucose structures of more than 10 units glucose in animals Fibers Strach indigestible portions of plant food storage form of Found in grains and carbohydrate in plants vegetables Dissolves in water, associated with heart Do not dissolve in water associated health benefits and glucose control. with promoting bowel regularity EX: Apples, Pears EX: Whole-grain, wheat Celery  What are complex carbs? Seeds Nuts Legumes Whole-grain breads and Pasta Brown rice Corn Wheat Oats Natural sugar vs added sugar NATURAL ADDED SIGAR SUGAR Found in fruit or Found in candy milk (sweets) and Healthier option as sweetened beverages it contains (soda). nutrients like Added sugars include vitamins regular (cane) sugar, brown sugar  Added suGAR Added sugars should represent less than 10% of total caloric intake, which is equivalent to no more than 12 added teaspoons of sugar daily Roles of Carbs in body provide energy for the body indirectly regulating some fat production Spare protein  provide energy for the body Carbohydrates are the body's main fuel source. During digestion, sugars and starches are broken down into simple sugars. They're then absorbed into the bloodstream, where they're known as blood sugar (blood glucose). From there, glucose enters the body's cells with the help of insulin. Glucose is used by the body for energy. Extra glucose is stored in the liver, muscles, and other cells for later use. Or extra glucose is converted to fat.  regulating fat production Full fat metabolism Lipid metabolism entails the oxidation of fatty acids to either generate energy or synthesizee new lipids from smaller constituent molecules. Lipid metabolism is associated with carbohydrate metabolism, as products of glucose (such as acetyl CoA) can be converted into lipids.  Sparing Protein Any source of fuel that “spares” muscle tissue. they protect your muscle tissue from breakdown. They do this by supplying cells with the glucose they need. the body looks to glycogen for energy instead of breaking down muscle tissue for energy  Any excess carbohydrates not used for immediate energy production can be stored as glycogen within the muscle and liver. the liver can release glucose into circulation, it helps regulate blood glucose and insulin metabolism, which helps avoid or manage diseases like diabetes and metabolic syndrome.  Hormonal regulation INSULIN GLUCAGON Lower blood sugar levels and Raise blood sugar levels during prevent hyperglycemia periods of hypoglycemia it promotes glycogenesis It promotes glycolysis Glucose into glycogen in the liver Breakdown of glycogen into and muscles. glucose in the bloodstream.  Important definitions Insulin index Glycemic index Glycemic load Measure of the rate of Equal to the glycemic Classify foods based on which an ingested food index of a food times the how fast a carbohydrate causes the level of insulin number of grams of food is digested into in the blood to rise carbohydrates in the glucose, and how the serving digestive process causes the blood sugar to elevate. Glycemic index (GI) Giving people a serving of the food that contains 50 grams of carbohydrate minus the fiber, then measuring the effect on their blood glucose levels over the next two hours The scoring index assigns a value of 100 to represent glucose Lower GI: more time to digest and don’t raise blood sugar that fast the less processed and higher-fiber a food is, the more complex its carbohydrate molecules, the lower the GI  A score of 50 reflects a food that elevates blood sugar at half the 55 56-69 70 rate of glucose. Low GI foods are foods with scores under 55 medium GI foods are foods with scores between 56 and 69 high GI foods are foods with scores above 69 Why we need Carbs? Consume 45 to 65% of the total brain and red caloric intake from carbohydrates. blood cells need For the average diet, this amounts a continuously to approximately 130 grams per day. available supply No less than 125 grams of crabs of it. should be consumed each day.  Last but not least 1. Make your carbohydrates complex like whole grains. 2. Choose less-processed, whole foods with slow-digesting carbohydrates such as complex starches and fiber as often as possible.  thank you for listening