Carbohydrates

Question 1

Carbs

Answer 1

• composed of carbon and water
• source of quick energy
• 4 calories/gram
• found in plant foods only

Question 2

Glucose

Answer 2

• blood sugar
• found in fruits, honey, syrups, sweet corn, root veggies, bloodstream
• final product of starch digestion
• major source of energy esp. for CNS and RBCs
• our bodies can make this from non-carbs when needed
• body tries to maintain blood glucose at 100mg/dL
• insulin is the only hormone that brings down blood sugar

Question 3

Fructose

Answer 3

• fruit sugar
• found in many fruits, maple syrup, corn, honey
• very sweet
• must be converted to glucose by liver
• does not raise blood sugar as fast as glucose does
• there are refined and unrefined versions

Question 4

Galactose

Answer 4

• simplest sugar in milk
• found in milk, cheese, dairy
• lactose = galactose + glucose
• important in production of good gut bacteria

Question 5

Sucrose

Answer 5

• found in sugar beets and sugar cane

- refined sucrose weakens endocrine system

Question 6

Starches

Answer 6

• polysaccharides
• plants store glucose as starch
• long strands and networks of glucose
• grains, legumes, tubers
• metabolized more slowly than sugars

Question 7

Glycogen

Answer 7

• main storage form of glucose in animals/humans
• richest source is found in liver and muscles
• quickly mobilized for short-term energy needs
• stored when excess glucose enters blood
• accessed by pancreatic hormone glucagon when glucose drops

Question 8

Soluble Fiber

Answer 8

• found in fruits, veggies
• bonds with cholesterol in the gut/lowers cholesterol
• delays stomach emptying/slows digestion
• main food of gut flora, fuel for SCFAs

Question 9

Insoluble Fiber

Answer 9

• found in grains, fruit, veggies, skins, woody parts and structure of plants
• mostly cellulose
• not digested but improves bowel muscle tone
• holds water to soften stool/anticonstipation

Question 10

Aspartame (NutraSweet, Equal)

Answer 10

• can form methanol in digestive tract
• 200x sweeter than sugar
• known to destroy cells in hippocampus

Question 11

Saccharin (Sweet ‘n Low)

Answer 11

• does not convert to glucose
• increased cancer risk
• pregnant women and young children should avoid

Question 12

Sucralose (Splenda)

Answer 12

• chlorinated sucrose

- no long-term studies!

Question 13

HFCS

Answer 13

• made with refined corn, probably GMO
• converted to glucose by liver, overburdening liver function
• found in most processed foods

Question 14

Unrefined Carbs

Answer 14

• whole grains, legumes, dairy, fruit

Question 15

Blood Sugar

Answer 15

• normal levels: 70-100 mg/dl (12 hr fasting) OR
  < 140 mg/dl 2 hours after eating
• insulin lowers blood sugar
• glucagon, epi, cortisol, growth hormone raise blood sugar
• exercise converts sugar into energy
• use complex carbs to stabilize
• B vitamins (100 mg 3x/day), chromium (200-600 mcg/day), Mg (600 mg/day)