Complex carbohydrates

What are complex carbohydrates?

Many glucose or maltose molecules linked together (polysaccharides); supply energy for the body; should make up 45–65% of total calories

Give examples of complex carbohydrate foods:

Breads, cereals, nuts, seeds, pasta, rice, legumes, starchy vegetables

What is the difference between whole grains and refined grains?

• Whole grains: contain germ, bran, and endosperm.

• Refined grains: processed, remove fiber, vitamins, minerals, phytochemicals

What is enrichment?

Adding back specific nutrients (thiamin, riboflavin, niacin, iron, folic acid) lost during refining

What are the three main polysaccharides?

Glycogen, starches, and fibre

Where is glycogen stored and what is its function?

Stored in liver and muscles; broken down quickly for glucose when needed

What are starches?

Plant storage polysaccharides; digested into glucose for energy

What is fibre?

Indigestible carbohydrate; bacteria in colon can digest some types

What is soluble fibre?

Partially digested by bacteria; lowers cholesterol, helps diarrhea. Sources: pectins, gums, oats, barley, legumes, fruits (apples, pears), vegetables (okra, eggplant), seeds (chia, flax)

What is insoluble fibre?

Non-digested fibre; helps constipation, binds toxins. Sources: bran, cellulose, lignin, fruits, vegetables, seeds

What are fibre intake recommendations?

Men: 38g/day; Women: 25g/day

What are resistant starches?

Starches not broken down due to structure or processing. Examples: legumes, unripe bananas, cold cooked potatoes, rice, pasta

How does fibre help colon health?

Bacteria convert fibre to short-chain fatty acids, prevent growth of harmful bacteria, encourage Bifidobacteria, may protect against colon cancer

How common is diabetes in Canada?

1 in 11, 1 in 4 among elderly

What are the three types of diabetes?

• Type 1: No insulin, autoimmune, childhood onset.

• Type 2: Insulin resistance/low insulin, any age, 95% overweight.

• Gestational: During pregnancy, often leads to Type 2 later

What happens after a meal (insulin response)?

Blood glucose rises → pancreas releases insulin → glucose enters cells → stored as glycogen

What happens several hours after a meal (glucagon response)?

Glucagon released → liver glycogen broken down → glucose released into blood

Compare insulin vs glucagon.

Insulin lowers blood glucose by storing glucose in cells; glucagon raises blood glucose by releasing glucose from liver

What are some complications of diabetes?

Can include cardiovascular disease, nerve damage, kidney issues, eye problems, poor wound healing

What is hypoglycemia (low blood sugar) in a restaurant scenario?

Low blood sugar may occur in Type 1 diabetics; needs quick sugar intake

What are diet planning tips for carbohydrates?

Balance carbs throughout the day, include protein & healthy fats, 2–3 snacks/day, pair carbs with protein at night