CARBS

• Carbohydrates are organic compounds made up of Carbon (C), Hydrogen (H), and Oxygen (O)
• Carbohydrates are produced primarily by plants and provide approximately 4 kcal/g
• Carbohydrates can consist of varying numbers of sugar units
• Monosaccharides are carbohydrates made of a single sugar unit, while disaccharides are made of two sugar units
• Simple carbohydrates include blood glucose, fructose, and galactose
• Glucose is the most abundant monosaccharide and is used as a source of energy (ATP) for cells
• Fructose is a hexose sugar with a 5-sided ring structure
• Galactose is a monosaccharide found in milk and is converted to glucose for energy
• Disaccharides consist of two monosaccharides bonded together, with at least one being glucose
• Sucrose is a disaccharide made of glucose and fructose, found in honey, maple syrup, and fruits
• Lactose is a disaccharide made of glucose and galactose, the primary sugar in milk
• Maltose is a disaccharide made of two glucose units, formed during starch breakdown
• Complex carbohydrates include oligosaccharides, polysaccharides like starch and glycogen, and fiber
• Oligosaccharides consist of 3-10 monosaccharides, found in beans and legumes, and are metabolized by bacteria in the large intestine
• Starch is a digestible polysaccharide found in plants, stored as chains of glucose (amylose and amylopectin)
• Glycogen is the storage form of carbohydrates in animals, stored in the liver and muscles
• Fiber is a non-digestible polysaccharide crucial for health, with soluble and insoluble types
• Soluble fiber helps reduce serum cholesterol, improves appetite control, and normalizes blood glucose
• Insoluble fiber aids in digestion and is found in whole grains, nuts, seeds, and some vegetables
• Soluble fibers:

  • Slow gastric emptying and may delay absorption of some nutrients
  • Helps reduce serum cholesterol
  • Improve appetite control
  • Normalize blood glucose levels
• Insoluble fibers:

  • Relieves constipation
• Most plant foods contain both soluble and insoluble fibers
• Glucose:

  • Most important monosaccharides
  • All carbohydrates absorbed eventually become glucose
• Lactose:

  • Also known as milk sugar
  • Many people unable to break it down (lactose intolerance)
• Polysaccharides:

  • Strings of glucose molecules
  • Starch is found in food and is broken down during digestion
• Glycogen:

  • Storage form of carbohydrate in human and animals
  • Stored in muscle and liver
• Fiber:

  • Carbohydrate that is not broken down and absorbed
• Carbohydrate Requirements according to Malaysian Dietary Guideline:

  • Carbohydrate 55% - 75%, Protein 10-15%, Fat 15-30% kcal from total energy requirement
  • Men, 19-29 yrs: 2440 kcal/day
  • Women, 19-29 yrs: 2000 kcal/day
  • 'Free sugars': <10% of total energy
• Major Roles of Carbohydrates in the Body:

  • Glucose supplies energy for the body
  • Primary fuel for most cells in the body and the preferred fuel for the brain, red blood cells, nervous system
  • Storing glucose as glycogen to maintain normal blood glucose & fuel muscle activity
  • Sparing body protein and preventing gluconeogenesis
  • Preventing ketosis
  • Food sweeteners: Fructose, Sucrose, Glucose, Maltose, Galactose
• Goal for blood glucose is 70 –100 mg/dl

  • Blood glucose level rise after meal
  • Insulin lowers blood glucose levels
  • Glucagon raises blood glucose levels
  • Diabetes mellitus is characterized by a total deficiency of insulin (Type 1) or a progressive insulin resistance (Type 2)
• Glycemic Response:

  • Glycemic Index (GI) ranks foods according to effects on glucose levels compared to white bread or pure glucose
  • Glycemic Load adjusts for serving size
• Factors which Influence the GI of a Food:

  • Sugar
  • Low degree of starch gelatinization
  • High amylose to amylopectin ratio
  • Protein and fat content of food
  • Liquid vs. solid form
  • Timing of the meal
  • Anti-nutrients
  • Fiber content
  • Intact grains
  • Fat
• Glycemic Load:

  • A way of assessing the overall glycemic effect of a diet based on both the glycemic index and the number of carbohydrates provided per serving for each food ingested
• Carbohydrates and Health:

  • Sugar and Dental Caries
  • Fiber and Obesity
  • Fiber and Type 2 Diabetes
  • Fiber and Cardiovascular Disease
  • Fiber and Gastrointestinal Disorders
• Discussion board: https://padlet.com/mohdrahimi83/CHO_health_GTN104