Carbohydrates

Nutrients:
Macronutrients:
- Carbohydrates
- Proteins
- Fats
Micronutrients:
- Minerals
- Vitamins
Phytonutrients:
- Antioxidants

Body Composition:

Daily Ratios of Macronutrients:

Types of Carbohydrates:
Monosaccharaides
(Single Sugar)

Oligosaccharides
(2 10 of Mono)

Polysaccharides
(>10 of Mono)

Glucose
Fructose
Galactose

Maltose
Sucrose
Lactose

Plants:
- Starch
-Fiber
Animals:
- Glycogen

Glucose:
Other names: Dextrose, blood sugar, or grape sugar.
1) Is the most common mechanism for transport of
carbs in the body and blood.
2) Is naturally found in foods, especially grapes.
3) Small amount is made in the liver (gluconegenesis)
from:
a) Amino Acids.
b) lactate
c) Pyruvate
d) Glycerol

Glucose:
What happens to glucose after absorption?
a) Becomes available as an energy sources for the cell.
b) Forms glycogen , which is stored in the liver and

muscles.
c) Converts into fat for later use as energy.

Fructose:
Other names: fruit sugar, and levulose.
Is found in fruits and honey.
Is the sweetest sugar.
After absorbing into blood stream, it converts into
glucose in the liver.

Galactose:
Does not exist freely in nature.
Comes from metabolism of milk sugar (lactose).
Is converted into glucose in the liver.

Sucrose:
1) Is made of glucose + fructose.
2) The most common disaccharide in diet.
3) Other names: white sugar, brown sugar, table
sugar, beet sugar, and cane sugar.
4) Is found in sugar cane, beets, maple syrup,
molasses, honey, and pineapple.

Maltose:
1) Is made of glucose + glucose.
2) Other names: malt sugar, and beer sugar.

Lactose:
1) Is made of glucose + galactose.
2) Other names: milk sugar.
3) Found only in milk and never found in plants.
4) Is broken down by the enzyme lactase.

Starch:
1) Is the storage form of carbs in plants.
2) Two forms: amylopectin, and amylose.
Amylopectin:
a) The most common found in foods.
b) Foods high in amylopectin digest and absorb rapidly.
Amylose:
a) Least common.
b) Foods high in amylose digest slowly.

Fiber:
They are indigestible, non-starchy polysaccharides.
They are made of cellulose, hemicellulose, pectins,
gums, mucilage, glucans, xylans, galactomannans,
and glucomannans.

Fiber:
Water Soluble

Water-Insoluble

1) Dissolve in water and form a gel.

1) Do not dissolve in water.

2) Slow the rate of the passage of

foods through the small intestine,
increasing absorption of nutrients.

2) Accelerate the movement of foods

via GI system, acting as bulking
agents and laxatives.

3) Can be easily fermented into

gases in the colon.

3) Can ferment into gases in the

colon.

4) Lower LDL cholesterol.

4) Do not lower cholesterol.

5) Less effect on blood sugar.

5) More effect on blood sugar.

Food Sources of Fiber:

Water Soluble
- Legumes.
- Oats.
- Fruits (prunes, plums, avocados,
berries, and skins of apple and pears).
- Vegetables (broccoli, carrots,
artichoke).

- Sweet potatoes.
- Psyllium.
- Flaxseeds.
- Nuts, especially almonds.

Water-Insoluble
- Wheat
- Corn bran
- Rye
- Whole grains
- Vegetables (green beans, cauliflower,
and celery).

- Skins of kiwi, grapes, and

tomatoes.

Benefits of Fiber:
1) Helps soften the stool and encourages normal

2)
3)
4)

5)
6)
7)

bowel function.
Alleviates constipation.
Promote satiety.
Lowers cholesterol.
Lowers blood sugar.
Reduces risk of colon cancer.
Improves cardiovascular health.

How much fiber do we need daily?

Adults: 25 35 grams daily, or
25 grams /2000 calories intake/day.
Ratio of insoluble to soluble: 3: 1
Excessive fiber intake inhibits intestinal absorption
od the minerals Calcium, Phosphorus, and Iron.

Glycogen:
Is the stored form of carbohydrates in humans and
animals.
Is stored in the muscles and liver.

How much glycogen can we store?

15 gr/kg of body weight

80% in the
muscles

20% in the liver

Glycogen Storage in a 70 kg man:

70 x 15 = 1050 grams

840 grams in
the muscles

210 grams in
the liver

Carbohydrates:
Carbs
Simple (bad)

Sugar
Chocolate
Jam
Honey

Complex (good)

Rice
Pasta
Bread
Potato
Corn
Grains
Oats
Cereals

Functions of Carbs in the Body:

1) Primary source of energy, especially during highintensity exercise.
2) Facilitate metabolism of fat. Insufficient carbs
breakdown leads to fat oxidation, which produces
ketones.
3) Spare muscle protein.
4) Fuel for the CNS (central nervous system).

Glycemic Index (GI)

The glycemic Index (GI) is a ranking of foods based on

their abilities to increase blood sugar level two hours

after ingestion in comparison to an increase two hours
after ingestion of the reference food, pure glucose.
By definition, the glycemic index for glucose is 100,

and the other foods are compared to glucose

Classification

Glycemic Index

High

>70

Medium

56 - 69

Low

<55

Glycemic Index (GI):

High GI foods induce a rapid release of insulin.

Medium GI foods induce a moderate release of

insulin.
Low GI foods induce a slow release of insulin.

Lower GI Foods:
Prevent from fluctuations in blood sugar levels in

diabetic people.
Help control blood sugar and cholesterol levels
easily.
Are beneficial in weight management.
Reduce risk of developing heart diseases and
diabetes type II.
Reduce hunger pangs and food cravings.