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CARBOHYDRATES - Coggle Diagram
CARBOHYDRATES
What are Carbohydates?
Carbohydrates are the main source of energy for the body. They are the sugars, starches, and dietary fiber that occur in plant foods and dairy products.
Types of Carbohydrates
Simple Carbohydrates
- monosaccharides
- disaccharides (2 monosaccharides)
Complex Carbohydrates
- oligosaccharides (< 20 monosaccharides)
- polysaccharides (> 20 monosaccharides) including glycogen, starches and fibers.
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Diabetes Mellitus
Diabetes mellitus refers to a group of diseases that affect how your body uses blood sugar (glucose). Glucose is vital to your health because it's an important source of energy for the cells that make up your muscles and tissues. It's also your brain's main source of fuel.
Type I
Type 1 diabetes, once known as juvenile diabetes or insulin-dependent diabetes, is a chronic condition in which the pancreas produces little or no insulin. Insulin is a hormone needed to allow sugar (glucose) to enter cells to produce energy.
Type II
Type 2 diabetes is an impairment in the way the body regulates and uses sugar (glucose) as a fuel. This long-term (chronic) condition results in too much sugar circulating in the bloodstream. Eventually, high blood sugar levels can lead to disorders of the circulatory, nervous and immune systems.
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Sugar
- Intrinsic sugars
- from intact fruits and vegetables
Added sugars
- saccharides added to foods and beverages by manufacture, cook, or consumer
Free sugars
- added sugars + concentrated sugars (i.e. from honey, syrups, and juices)
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- Reducing risk of caries formation
- Nutritive and Artificial sweeteners
- Nutritive sweeteners
- refined sweeteners
- non-nutritive (artificial) sweeteners
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- Artificial sweeteners
- Aspartame
- Saccharin
- Sucralose
- Acesulfame K
Others
How much carbohydrate do I need?
The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.
Carbohydrates in the Diet
- Emphasize fiber-rich fruits and vegetables.
- Choose whole grains.
- Stick to low-fat dairy products.
- Eat more legumes.
- Limit added sugars.
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Sugar Recommendations
The AHA suggests an added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men. There's no nutritional need or benefit that comes from eating added sugar.
