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THE CARBOHYDRATES Recommended Amount of Carbohydrate In The Diet Total Carbohydrate 45% - 65% of your daily calories should come from carbohydrates. Types of Carbohydrates Simple and complex carbohydrates All carbohydrates = 4 calories per gram Almost entirely from plant food sources Exception - milk Simple Carbohydrates Two types – Mon0saccharides and Disaccharides Monosaccharides Glucose Blood sugar Fructose Fruit sugar Galactose Milk sugar Simple Carbohydrates Disaccharides Two monosaccharides linked together (glucose is always one of the simple sugars) Sucrose Table sugar Lactose Milk sugar Maltose Malt sugar Complex Carbohydrates Polysaccharides Many glucose units bonded together Two types Starch Fiber Complex Carbohydrates Starch Grains Breads Pasta Vegetables Corn Peas Potatoes Legumes Dried beans Dried peas Complex Carbohydrates Fiber (1.4 g per 100 calories consumed daily) Fruits Vegetables Legumes Whole grains Two types of fiber Soluble Insoluble The bonds for the most part can not be broken down by the human digestive system Health Benefits of Fiber Decreases risk of Obesity Digestive tract disorders Constipation Diverticulitis Hemorrhoids Colon cancer Diabetes Heart disease Recommended Amounts of Fiber 1.4 grams of fiber per 100 calories consumed Increase water consumption Consume both soluble and insoluble Examples of Soluble and Insoluble Fiber Soluble Barley Broccoli Carrots Corn Citrus fruits Legumes Oat bran Potatoes Rye Insoluble Bran Brown rice Green beans Green peas Many vegetables Nuts Rice Seeds Fruit./vegetable skins Whole grains Carbohydrate Function Carbohydrate is the preferred energy source of the body. All carbohydrate is converted to glucose for energy. Glucose is required by the brain, RBCs & CNS for energy (ATP). Excess carbohydrate is stored as glycogen. (liver & muscle) If glycogen stores are full, excess carbohydrate is stored as fat. Cabohydrate Function Liver glycogen maintains blood sugar for brain, RBCs & CNS function. Muscle glycogen maintains the working muscle in high intensity exercise. The hormones insulin & glucagon regulate blood sugar levels. Insulin decreases while glucagon increases blood sugar. Glycogen Glycogen is the storage form of glucose. Made from dietary carbohydrate sources. All carbohydrate is converted to glucose then stored as glycogen or used immediately. Where is Glycogen Stored? The Liver Is used for blood sugar (glucose) regulation. The Muscle Is used for the working muscle. How does the body regulate blood sugar? By hormones that are produced in the pancreas. The hormones effect the liver & muscle cells. Insulin: decreases blood sugar levels. Glucagon: increases blood sugar level. Blood Sugar Regulation, Part 1 Blood Sugar Regulation, Part 2 Diabetes : A chronic disease Is characterized by hyperglycemia (high blood sugar). Affects >20 million Americans, many unaware. Increases heart disease, stroke, kidney disease, retinopathy, and neuropathy. Decreases life expectancy. Occurs as type 1 or type 2 diabetes. Type 1 Less common • ~5% of cases • Juvenile onset • Is more difficult to control • Insulin administration is essential in the control of blood sugar (Insulin-dependent diabetes) • Is due to a genetic and/or viral factor causing auto immunity directed against the pancreatic beta cells,no insulin is made Physiology of Type 1 Diabetes, Part 1 Physiology of Type 1 Diabetes, Part 2 Type 2 Very common • ~95% of cases • Typically adult onset • May be controlled with lifestyle changes & oral hypoglycemic agents • Is caused by insulin resistance (decreased insulin receptor response) • Is predisposed by obesity & genetics. Physiology of Type 2 Diabetes, Part 1 Physiology of Type 2 Diabetes, Part 2 . Oral Hypoglycemic drugs are used to make the cells respond to the insulin. 2. Blood sugar levels decline. 1. Oral Hypoglycemic drugs are used to make the cells respond to the insulin. 2. Blood sugar levels decline. Indications of Diabetes Fasting glucose level ≥ 126 mg/dl. Hyperglycemia Normal Blood Glucose is 70-99 mg/dl Pre-Diabetes is 100-125 mg/dl Glycemic Index of Foods Diabetes occurs as type 1 & type 2. Unmanaged diabetes has health implications. Individuals with diabetes should consider the glycemic response of foods for diet planning. Selecting low glycemic index foods is useful in controlling blood sugar rises