Module 5: Carbohydrates

glucose

fuel used for most organs

glycogen

storage form of carbs

4 cal/gram

carbs cal/gram

carbohydrates

preferred energy source

Acceptable Macronutrient Distribution Range

AMDR

45-65%

AMDR Carbohydrate Recommendation

130 g

RDA for Carbohydrates

refined grains

include endosperm only, no fiber is added back

whole grains

include entire grain kernal; bran, endosperm, germ

bran

the fiber-rich outer layer that protects the seed and contains B vitamins and trace minerals

endosperm

the middle layer of a grain kernal that contains carbs and proteins

germ

the small nutrient rich core that contains antioxidants, vitamin e and b, and healthy fats in the grain kernel

“complex” carbs

carbs that have fiber or longer chains arranged

glucose, fructose, galactose

types of monosaccharides

mono and polysaccharides

digestable carbs

fibers or resistant starches

indigestible carbohydrates

the mouth

where does carb digestion start

glucose

used by most cells in the body

small intestine

where most digestion occurs

1-10%

% of carbs not digested

attract water in the intestine

goal of fiber

lactase

enzyme that breaks down lactose

the body’s fuel tanks

muscle glycogen, liver glycogen, adipose tissue (fat), blood glucose

glucose

body’s first choice of fuel

21g-38g

fiber recommendations

soluable fiber

super important for lowering cholesterol and blood sugar

fortified

when a food component that does not exist naturally is put in

fiber

benefits: satiety, normalizes bowel movements, balances cholesterol, regulates blood sugar, lowers risk of certain cancers

soluable fiber

may reduce cholesterol, may improve blood glucose

insoluable fiber

attracts water into stool, promotes bowel health and regularity, supports insulin sensitivity

130g/day

carbohydrate recommendation (g)

monosaccharides

most basic, fundamental unit of a carbohydrate

monosaccharides

simplest form of carb, consist of single sugar units

disaccharide

sugar formed when two monosaccharides are joined by glucose

disaccharides

sucrose, lactose, maltose

polysaccharides

long-chain polymeric carbs composed of monosaccharide units bound by glucose

polysaccharides

starch, glycogen, celluose

lactose

binder in medications

age

lactose intolerance increases with ___

25

IOM recommends added sugar should be no more than ___% of day’s total energy

WHO recently dropped added sugar recommendations to __% of total intake

soluable

type of fiber found in fruits, vegetables, legumes, oats, and oat bran

insoluable

type of fiber found in whole wheat and bran

insoluable fiber

cellulose, lignin, hemicelluose

soluable fiber

gums, mucilages, and pectins

insoluable fiber

supports insulin sensitivity

insoluable fiber

promotes bowel health and regularity

galactose

Which monosaccharide rarely occurs freely in nature but is tied up in milk sugar until it is freed during digestion?

glycogen

Which carbohydrate is NOT found in foods from plants?

fructose

Which of the following sugars is converted to glucose in the liver?

germ

Which part of the grain is especially rich in oils, vitamins, and minerals?

insulin

______increases glucose uptake and storage in the cells, thereby decreasing blood glucose levels.