Carbohydrates The body's major source of energy, easily broken down and rapidly utilized 6H2O + 6CO2 = C6H12O6 + 6O2, where 1gm of CHO is equivalent to 4 KCALS Sugars and starches, including plants and endogenous sources from the liver and kidney

Basic CHO Structure

Simple CHOs Monosaccharides Monosaccharaides are the most basic units of carbohydrates, the simplest form of sugar They are usually colorless, water-soluble, crystalline solids , that are easily digested Glucose or Dextrose is from starch and plants, such as breads, pastas, rices, potatoes, and most vegetables Fructose is from fruits, honey, and corn (HFCS), which is concentrated in most processed foods for taste Galactose is from milk and dairy, mostly in the whey and often limited in processed cheese like cheddar

Simple CHOs Disaccharides A disaccharide is 2 simple sugars combine and eliminate a small molecule, such as water, from the functional group When glucose and fructose combine they form sucrose, or the equivalent of table sugar When glucose and galactose combine they form lactulose, or the equivalent of milk sugar When 2 molecules of glucose combine together they form maltose, or the equivalent of malts and beer

Basic CHO Structure

Complex CHOs Polysaccharides Polysaccharides are polymeric carbohydrate molecules composed of long chains of monosaccharide units They range in structure from linear to highly branched, like complex starches, glycogen, and cellulose Glycogen is an internal storage in liver, muscle, and kidneys that provides 24hrs of energy Cellulose is an indigestible bulking agent that is either soluble or insoluble, used in the cell walls of plants and other organisms

Dietary Fiber Soluble, oat and barley that form gels. Help with diarrhea to form stool Insoluble, bran or wheat that remains undigested to increase GI motility, treat constipation. Benefits include early satiety, GI regularity, glycemic control, cancer risk, cholesterol, and gut micro flora. Recommended amount is 38gm/day for men and 25gm/day for women

Wheat Germ Bran, fibrous outer layers Endosperm, starch containing Germ, B-vitamins and fats

Dietary Fiber

Low Calorie CHOs Sugar alcohols, mannitol, sorbitol, xylitol which are hydrolyzed forms of sucrose Nonnutritive Sweetners, aspartame, saccharin, and Sucrolose Sugar free, <0.5gm of sucrose per serving, Less or Reduced >25% from original

Low Calorie CHOs

Carbohydrate Control Minimum Daily intake of 130gm/day, and 175gm/day for pregnant women, RDA 45-60gm per meal, ADA based in 50-60% of total kcal intake Where 1 serving of CHO is 15gm, 3 servings is 45gm per meal. Starch and fruit 15gm/serving, Vegetable is 5gm/serving, and Milk is12gm/serving