Question

How would you describe each of the main classes of carbohydrates in terms of general nature, functions, and main food sources to an individual who comes to you for advice about a no- or low-carbohydrate diet? Compare starches and sugars as basic fuel. Why are complex carbohydrates a significant part of a healthy diet? What are the recommendations regarding the use of sugars in such a diet? Why? Describe the types and functions of dietary fiber. What are the main food sources? How would you recommend increasing dietary fiber consumption, and how much per day would you recommend for an adult? What is glycogen? Why is it a vital carbohydrate?

Answer 1

You've probably seen ads for low-carb foods and diets, but kids and adults need carbohydrates (say: kar-bo-HI-draytz). Most foods contain carbohydrates, which the body breaks down into simple sugars — the major source of energy for the body.

there are two major types of carbohydrates (or carbs) in foods: simple and complex.

Simple carbohydrates: These are also called simple sugars. They're found in refined sugars, like the white sugar you see in a sugar bowl. If you have a lollipop, you're eating simple carbs. But you'll also find simple sugars in more nutritious foods, such as fruit and milk. It's healthier to get your simple sugars from foods like these. Why? Because sugar isn't added to them and they also contain vitamins, fiber, and important nutrients like calcium. A lollipop has lots of added sugar and doesn't contain important nutrients.

Complex carbohydrates: These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined (say: ree-FIND) grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. They're also rich in fiber, which helps your digestive systemwork well. Fiber helps you feel full, so you're less likely to overeat. A bowl of oatmeal fills you up better than sugary candy with the same amount of caloriesl.

The carbs in some foods (mostly those with a lot of simple sugars) make the blood sugar level rise more quickly than others. Scientists have been studying whether eating foods that cause big jumps in blood sugar may be related to health problems like diabetes and heart disease.

You're probably already on the right track if you're limiting simple sugars (such as candy) and eating more complex carbs (like vegetables, oatmeal, and whole-grain wheat bread).

Sugars, starches and some types of dietary fibre are carbohydrates. Sugars include:

• glucose - in fruit, honey and some vegetables
• fructose - in fruit and honey
• sucrose - from sugar cane
• lactose - in all types of milk including breast milk
• maltose - in malted grains.

• sugars such as glucose and fructose.

  These sugars are absorbed into the bloodstream and can be used for energy. Some sugar is converted to glycogen and stored in the liver. Between meals, liver glycogen is converted back into blood glucose as an energy supply.

  Glycogen is also stored in muscles for muscle activity. Carbohydrates not used for energy or glycogen storage are converted to fat.