Understanding Carbohydrates: Types and Health Impacts

Endosperm

Primary component is starch (a carbohydrate)

Bran

Good source of fiber, vitamins & minerals

Germ

Source of oil (fat) and vitamin E

Unrefined / Whole

Foods are close to the form found in nature

Refined

Foods undergo processing to remove bran & germ

Enriched (a.k.a. Fortified)

Adding nutrients to foods, often to replace those lost during processing

Glycogen

Storage carbohydrate in animals

Starch

Storage carbohydrate in plants

Fiber

Structural parts of plants, indigestible by humans

Glucose

Blood sugar, a monosaccharide

Maltose

Produced when starch breaks down, a disaccharide

Fructose

Sweetest sugar, occurs naturally in fruits and honey, a monosaccharide

Sucrose

Table sugar, a disaccharide

Polysaccharides

Complex carbohydrates made of many monosaccharides

Insoluble Fiber

Does not dissolve in water, provides bulk to GI tract content

Soluble Fiber

Dissolves in water, forms a gel, easily digested by gut bacteria

Glycolysis

First step of cellular respiration, breaks down glucose into pyruvate

Pyruvate Conversion

Second step of cellular respiration, converts pyruvate to Acetyl-CoA

The Citric Acid Cycle

Third step of cellular respiration, generates ATP and CO2

Electron Transport

Fourth step of cellular respiration, produces the majority of ATP

Pyruvate

A 3-carbon compound that can be converted back to glucose via gluconeogenesis.

Gluconeogenesis

The process of converting pyruvate back to glucose.

Oxygen

Not required for glycolysis and gluconeogenesis.

ATP

Adenosine triphosphate, a molecule that carries energy within cells.

Carbohydrate Recommendations

Guidelines including AMDR, RDA, and limits for added sugars and fiber intake.

Acceptable Macronutrient Distribution Range (AMDR)

The recommended percentage of total calories from carbohydrates, typically between 45-65%.

Recommended Dietary Allowance (RDA)

The daily amount of a nutrient considered sufficient to meet the requirements of 97-98% of healthy individuals.

Added Sugars

Sugars that should not contribute more than 10% of total daily calories.

Adequate Intake (AI) for Fiber

Recommended daily fiber intake levels, 38 g/day for men and 25 g/day for women.

Whole Grains

Grains that include the entire grain seed, providing more nutrients and fiber.

Ketosis

Increased ketones in the blood, a normal metabolic process.

Ketoacidosis

Acidic blood from very high levels of ketones, typically seen in Type 1 Diabetes.

Lactose Intolerance

Condition characterized by low levels of lactase enzyme, leading to symptoms like gas, bloating, and diarrhea.

Diabetes Mellitus

A condition characterized by high blood glucose levels and various health consequences.

Type 1 Diabetes

A form of diabetes where the pancreas stops producing insulin, typically requiring insulin injections.

Type 2 Diabetes

A form of diabetes where cells are resistant to insulin, often managed with diet and lifestyle changes.

Gestational Diabetes

Diabetes occurring during pregnancy, usually resolving after childbirth.

Diabetes Management

Involves medication, diet control, exercise, and glucose monitoring to manage blood glucose levels.

Artificial Sweeteners

Substances used as sugar substitutes, with pros and cons related to dental health, blood sugar control, weight gain, and nutrient density.

Processed Fibers

Fibers like inulin, polydextrose, and soluble corn fiber that differ from intact fibers in their benefits.

Dietary Carbs Influence on Health

Diets high in added sugar can damage blood vessels, while high fiber diets can have various positive effects on health.