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CARBOHYDRATES (284) 1. Carbohydrates are an important part of a healthy diet. Why do we need carbohydrates? Provide the body with the fuel it needs for physical activity and proper organ function Our main source of energy 2. What kinds of foods provide us with carbohydrates? Best sources-fruits, vegetables, and whole grains Food examples: bread, beans, milk, popcorn, potatoes, cookies, spaghetti, corn Usually come in the form of sugars, fibers, and starches 3. What are the two types of carbohydrates and explain each Simple-sugars that enter bloodstream rapidly and provide quick energy also provides calories, but many times not very nutritious Complex-starches and fibers, most of your diet should be complex Examples: bread, pasta, vegetables, potato, beans starches-long lasting energy, breaks down to glucose, stored as glycogen in muscle fiber-moves food through digestive tract A. insoluble Fiber-binds with water, bowel movements (wheat) B. soluble Fiber -reduced level of cholesterol (oatmeal , beans) 4. Another system for classifying carbohydrates is known as the glycemic index. What is it? Measures how fast and how far blood sugar rises after you eat a food that contains carbohydrates. For example, white bread has a high glycemic index 5. High glycemic index foods are linked to increasing risk for diabetes and heart disease 6. What is a food’s glycemic load? Multiply a food’s glycemic index by the amount of carbohydrate it contains This helps you develop a balance between high carb foods and the ones that make your blood sugar spike Important to remember ‘…replace highly processed grains, cereals, and sugars with minimally processed whole grain products and only eat potatoes occasionally…” Carbohydrates break down into sugar and starches, @55% of your diet, 4 calories per gram (307) 7. A disease in which the body either produces little or no insulin or cannot properly use insulin is called diabetes 8. How is diabetes treated? Diet, exercise, medications, insulin 9. What is hypoglycemia? Too much insulin causing blood sugar to be low 10. 11. What kind of advice would you give to someone with diabetes? 1.eat complex carbs and protein 2.limit simple carbs 3. eat 6 small meals a day 4. test blood sugar regularly 5.maintain desirable weight What is the difference between Type I and Type 2 diabetes? I - Don’t make enough insulin, so their cells can’t absorb sugar, insulin injections…only affects 5-10% of population 2 – Cells don’t respond well to the need for insulin (insulin resistance) causes blood sugar and insulin levels to remain high long after eating. Type 2 is also known as “adult onset” diabetes increased insulin resistance, linked to excessive weight gain