Carbohydrates Nutrition & Wellness

Carbohydrates should be 55 – 60% of the diet Broken down into three levels Monosaccharides Disaccharides Polysaccharides

Monosaccharides Single Sugar Units Simple Carbohydrates Glucose – blood sugar Fructose – sweetest tasting Galactose – bonded to glucose

Disaccharides 2 sugar units Simple Carbohydrates Splits into Monosaccharides during digestion Sucrose – table sugar (glucose + fructose) Maltose – formed during starch digestion (2 glucose) Lactose – milk (glucose + galactose)

Polysaccharides Multiple sugar units Complex Carbohydrates Should be 20% of the diet Starch insides of plant cells many glucose cells Ex: breads, cereals, starchy veggies (corn, potatoes) beans Fiber cell walls broken down by bacteria in the system Only found in plants Males 38g Females 26g

Fiber Soluble Dissolve in water Lower blood cholesterol levels Oat bran Legumes Apple & Citrus pectins Insoluble Do not dissolve in water Associated with reducing cancer Wheat bran Whole grains

Functions Produce Energy 4 calories/ gram Spare Proteins Allow proteins to be used for building & maintaining cell tissue Breakdown fats Without them we cannot break down fat components Provide Bulk Helps to promote normal digestion & elimination of body wastes

Sugar Two categories Natural sugars – lactose, fructose Not a big worry for us Refined sugars – found in processed foods often found to supplement in low fat foods try to keep to under 25% of diet

Where to find On the dietary labels Carbohydrates are broken into Fiber Sugars