Medico Media Carbohydrates Created By : Dr. Meena Shah
Carbohydrates Carbohydrates are one of the most hotly debated topics in nutrition There is spread of misinformation and the labeling of all carbohydrates as “bad.” Look at quick review of the basics Understand fact from fiction Learn that all carbs are not created equal.
Carbohydrates What are carbohydrates ? The word “carbohydrate” is used to describe a large number of different compounds that are all composed of carbon, hydrogen, and oxygen. The main forms of carbohydrates are called monosaccharides, disaccharides, polysaccharides, and fiber.
Carbohydrates Why do you need carbs? Carbohydrates are a critical source of fuel for your brain, red blood cells, and muscles They provide 4 calories per gram In the body, carbohydrates are broken down to glucose, which is used to generate energy.
Carbohydrates Why do you need carbs? Not eating enough carbohydrates forces your body to make glucose from other body tissues, primarily muscle protein. Fiber is a form of carbohydrate that aids intestinal health, help lower cholesterol, and manage blood sugar levels.
Carbohydrates Simple versus complex Sugars are referred to as simple carbohydrates Starches as complex carbohydrates. Simple carbs are so named because they are made up of monosaccharides and disaccharides, which are simple molecules.
Carbohydrates Simple versus complex Complex carbs are made up of polysaccharides They are much bigger, more complex molecules.
Carbohydrates How many carbs should I eat? Exact amount of carbohydrates needed to reduce disease risk is unknown Carbohydrates need to provide 55 to 65% of your calories per day No more than 20% coming from added sugars.
Carbohydrates How many carbs should I eat? Children and adults must eat at least 130 grams of carbohydrates per day to ensure that the brain has enough energy to function. If you are following an extremely low-carb diet, you may not be getting enough carbohydrates.
Carbohydrates Choosing healthy carbohydrates When choosing carbs, quality is imp. Carbohydrates in whole grains, fruits, vegetables, beans, and peas do not cause obesity They provide healthy carbs and are wonderful sources of many imp. vitamins, minerals, fiber, and phytochemicals.
Carbohydrates Choosing healthy carbohydrates Be sure to manage your added sugar or refined carbohydrate intake. High sugar diets can make it difficult to get enough essential nutrients.