Carbohydrates in Our Diet Carbohydrates make up most of the energy in a healthy diet. Grains are sources of carbohydrates. Refined carbohydrates lack fiber and many rich nutrients. Unrefined carbohydrates are healthier to eat.

Types of Carbohydrates Glucose, fructose and galactose are simple carbohydrates. Glucose is the blood sugar and found in cells. Sucrose is made up of a molecules of glucose and a molecule of fructose is a disaccharide. Maltose is made up of two glucose molecules. Lactose contains one glucose and one galactose.

Monosaccharides

Dissaccharides Simple carbohydrates have one or two molecules of single sugars. maltose, sucrose and lactose are simple carbohydrates. Glucose, galactose and fructose are single carbohydrates. Glucose is the blood sugar and source of energy from carbohydrates. Galactose is milk sugar important in producing milk in lactating women and animals.

Dissaccharides

Complex Carbohydrates Complex carbohydrates contain many molecules of glucose. Starch, glycogen and cellulose are complex carbohydrates. Starch and glycogen are synthesized by a chain of glucose molecules joined by alpha 1–4 and 1–6 bonds they also have branched chain attached. Fiber (cellulose) is a chain of glucose molecules joined by beta 1–4 bond that human intestine does not produce the enzyme to digest it.

Complex Carbohydrates

Carbohydrate Functions Getting glucose to the cells, role of insulin. Problems of glucose metabolism Type 1 diabetes, pancreases loss of insulin producing ability. Autoimmune problem Type 2 diabetes increased body fat cells causing resistance to insulin delivery of glucose to the cells Role of insulin in regulating blood glucose levels

Functions of Monosaccharide Absorbed monosaccharids enter liver where galactose and fructose are converted to glucose. Glucose enters the blood and circulates. Insulin helps glucose enter the cells for energy. Glucagon helps excess blood glucose return to liver and muscles to form storage and form glycogen Glucose also is a part of genetic DNA, RNA, ATP and other functional molecules in the body.

Blood Glucose Regulation

Diabetes Carbohydrates are generally blamed for diabetes. The interesting fact is again which kind of carbohydrates are to be blamed. Whole grain and complex carbohydrates prevent type 2 diabetes by preventing fat cells accumulation in the body. Refined carbohydrates increase empty calories in the diet may cause weight gain, increase resistance to insulin causing type 2 diabetes.

Carbohydrates & Body Weight Carbohydrates and weight management. Role of refined carbohydrates in storage of fat. Role of insulin in body fat accumulation. The consequence of low or no carbohydrate diets? Ketosis and ketogenic diets Role of ketones in weight loss Benefits and harms of nonnutritive sweeteners.

Carbohydrates and Heart Disease Diets with high sugar, added sugar glucose or any simple sugar raise blood sugar, cholesterol and the risk of heart disease. High fiber containing diets with both soluble and insoluble fiber reduce the risk of heart disease.

Carbohydrates and Heart Disease Consuming foods high in soluble fiber reduce cholesterol synthesis by liver. Soluble fiber in legumes, fruits, oats, brown rice, etc. bind with bile in the intestine, removing it from the body preventing bile reabsorption, and cholesterol re-synthesis. Soluble fiber may also reduce blood cholesterol by other means.

Carbohydrates and Heart Disease Diets with high insoluble help reduce risk of heart disease by: Reducing absorption of starch and sugars. Keeping blood glucose normal Reducing food intake by filling the stomach and reducing the appetite. Preventing obesity Reducing blood pressure. Preventing formation of diverticula

Intestinal Health and Fiber Insoluble fiber is not digested, absorbs water in the intestine and increase in volume conferring benefits: Softens the stool, making elimination easy. Preventing constipation, diverticulitis, appendicitis, hemorrhoids, and possibly colon cancer. Speed up the movement of waste materials from the bowl. Modify the bowl micro flora environment positively.