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› Carbon (C)
› Hydrogen (H)
› Oxygen (O)
Chemical formula for carbs C6H12O6
Two main types of carbs:
› 1. Simple carbs (sugars)
› 2. Complex carbs (starches & dietary fiber)
• Naturally present as simple sugars in fruits,
milk etc.
• Two main type:
– Monosaccharides
• Consist of a single sugar molecule
– Disaccharides
• Consist of two sugar molecule chemically joined
(condensation
Monosaccharides
› Glucose – energy source
› Fructose – most sweetest
› Galactose
› Other – pentoses, sugar alcohol
Disaccharides
› Sucrose (common table sugar)
Glucose + Fructose
› Lactose (major sugar in milk)
Glucose + Galactose
› Maltose (product of starch digestion)
Glucose + Glucose
Chains of more than two sugar molecules
› Oligosaccharides
Short carbs chains of 3 to 10 sugar molecules
Raffinose
Stachyose
Polysaccharides
› Long carbs chains of monosaccharides
Starch
Grains – wheat, rice, corn, oats, barley
Legumes – peas, beans, lentils
Tubers – potatoes, yams & cassava
Plants form – amylose & amylopectin
Glycogen
› Animal starch
› Play important role as a readily mobilizable store of glucose
› Composed of long, highly branched chains of glucose molecule
› Storage – skeletal muscle (60%), liver (40%)
Dietary Fiber
› Fruits, vegetables, legumes & whole grains
› Resemble starches, but not digested in the GI tract
› Include - Cellulose, Hemicelluloses, Pectins, Gums &
Mucilages
Starch
› Mouth & Salivary Glands
SG secrete saliva into the mouth, moisten the food
amylase
Bacteria enzymes
Some fiber Fatty acids. Gas
Carbs are absorbed as monosac in the small
intestine
Insulin stimulate:
› Uptake of glucose
› Storage as glycogen
› Fat storage
Release
of Breakdown of
Low
glucagon glycogen & protein
Blood
from – release of glucose
Glucose
pancreas into bloodstream
Glucagon stimulate:
› breakdown of glycogen
› release of glucose
› synthesis of glucose from amino acids
Contribute 55-60% of daily calories for individual
age > 2 years
Diet of 2000kcal/day – 275-300g carbs/day
Food Guide Pyramid
› 6 – 11 servings of breads, cereals, rice & pasta
› 2 – 4 serving of fruits
› 3 – 5 serving of vegetables
› 2 – 3 serving of milk
50 to 100g of carbs daily to prevent ketosis
Eat 50 – 70% of total energy as carbs with a
variety of natural carbs food sources including
fruits, vegetables & their juices as well as whole
grain products and low fat dairy food
6 – 10g of carbs/kg bodyweight depending on the
gender & type of sport
Also known as glycogen loading, carbo loading,
muscle glycogen supercompensation.
Maximizing muscle (and liver) glycogen stores at
theonset of exercise and is most often used to
enhance endurance performance of more than 2
hours (marathon, triathlons, ultra marathon.
Not suitable – sports involving jumping, sprinting,
short distances effort (<10km) and swimming
Carbohydrate loading technique
› Athletes practice a carbohydrate loading regimen by
gradually tapering off rigorous training and
emphasizing high carbohydrate meals a few days to a
week before competition
Time prior to Duration & Intensity of Dietary Carbs as % of
competition Training energy (g/kg of bw)
Competition Rest muscle prior to competition Eat carbs based meal 2-3hr
prior
Sugar & Nutrient Intake
› People with low energy needs (elderly, sedentary
people, people trying to lose weight) can’t afford to
get as many calories from high sugar food
Sugar & Dental Caries
› High sugar intake contributes to dental caries or
cavities
Complex Carb & Obesity
› A diet in complex carbs promotes healthy body
weight & lower the risk of obesity
› Why? – low in fat and energy, more filing, offer
greater volume of food for fewer calories & take
longer to eat
Complex Carb & Type 2 Diabetes
› High complex carb decreases the risk becoming
obese-type 2 diabetes
Complex Carb & Cancer
› A diet in complex carbs lower the risk of certain kinds of
cancers
› Why? – fruits & vegetables contain antioxidants; high
fiber intake dilute cancer causing agent in GI tract & speed
their passage out of the body.
Complex Carb & CV disease
› Lower blood cholesterol levels by 20% or more
› Oat bran – lower serum cholesterol by binding bile acids
in the GI tract and prevent their re-absorption into the
body.
Can cause problems especially for people who
drastically increase their fiber intake
› Increased intestinal gas & bloating
› Prevent mineral absorption