Complex Carbs Flashcards
hunter gather people ate what
unrefined carbs
unrefined carbs
foods found as they were in nature
- whole grains, veggies, fruit
today we eat mostly…
refined carbs with added sugar
refined carbs are
added sugar, cause of obesity epidemic and incidence of chronic diseases
Whole grains include
the entire kernel of grain
- bran
- germ
- endosperm
bran
outer layer of the grain
- great source of fiber, vitamins, minerals
germ
base of the kernal
- great source of oils, vit e
endosperm
- largest part of the kernel
- starch, protein, vitamins, minerals
refined grains contain only
endosperm
- bran and germ disgarded through grinding or sifting
- may include bleaching
- means no oils, lost vitamins and minerals
why are grains refined
- to give. afiner texture
- white flour, white bread, white rice
complex carbs
polysaccharides
- multiple gluclose monomers linked
glyocogen
storage form of gluclose in humans and animals
- stored in muscles and liver
starches and fiber
- found in plants
- grains veg fruit
fiber
- polysaccharide
- cannot be broken down in digestive process
- absorbed in small intestine then passes through to large intestine, unchange
benefits of fiber
- allows us to feel more full for longer
- promotes intestinal health
- clears toxins
- lowers bad cholesterol LDL
- regultes blood sugar (slows release of sugar)
two types of fiber
- water soluable
- water insoluable
water soluable fiber
- found inside plant cells
- citrus fruits, apples, banana, carrot
- promotes heart health by binding cholesterol and excreting it
- regulates blood sugar levels (lowers risk of type 2 diabetes)
water insoluable fiber
- from structural part of plans
- whole grains, bran, wheat, rye rice
- broccolli celery
- promotes intestinal health by binding toxins
food with high to low fiber
1 beans 13g
2 pear 5 g
3 orange 4.5g
4 whole wheat bread 4g
5 pasta 2.5g
6 white bread less than 1
summary of benefits of fiber
- promotes bowel regularity
- weight control and reduces obesity
- reduction of constipation, hemmeroids
- reduction of diabetes
- reduction of colon cancer
- reduction of heart disease
what happens if too much fiber
lack of nutrients- foods passes too quickly, fiber will bind with minerals and get flushed
limits nutrient intake- fiber fills stomach before nutrients are absorbed
children do not get enough nutrient- smaller stomachs
gas bloating discomfort
how much fiber a day
25 women 35 men
kids (age + 5g)
NA avergae of fiber
men 17g women 13g
good sources of fiber for bread cereal, rice
- all bran
- raisin bran
- oatmeal
- whole wheat bread
- mini wheat cereal
- brown rice
good source of fiber meat alternaties
- lentils
- beans
- almonds
- cashews
good source of fiber for fruit
- berries
- pears
- apples
- oranges
- banana
good sources of fiber veg
- potato w skin
- peas
- raw spinach
- sweet potato
- raw tomato
- green beans
CHO we eat convert to
glucose
glucose
used immediately for energy
- also converted to glycogen
glycogen
- stored in liver and muscles
in an adequate CHO diet proteins do what
builidng and maintaining muscles and organs
if you do not get eenough CHO what happens
- body will make gluclose from proteins
- result in muscle and organ issues
(muscle atrophy- shrinkage)
