CARBOHYDRATES

CHAPTER 4

LEARNING OBJECTIVES
1 | Identify and describe the different types of carbohydrates.

2 | Explain the importance of fiber.

3 | Explain how glucose is stored and used for energy.

4 | Describe how the human body digests carbohydrates.

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 CHAPTER 04 | CARBOHYDRATES

Carbohydrates are a macronutrient that may be just as confusing as fats are for most

individuals. There are several types of carbohydrates classified by their digestion process

and they provide a large energy source for the human body. However, too much of anything

can prove harmful, so a balance must be established with the other macronutrients for a

balanced and healthy diet.

Figure 4.1 Types of Carbohydrates

Complex Carbs Simple Carbs

CARBOHYDRATES
Carbohydrates are organic molecules that are used primarily for energy. In fact, they are
the main source of energy for the human body. Often referred to as carbs, they protect

muscle mass (protein) from being catabolized during exercise and they provide the main

energy source for the brain and nervous system when it is broken down into glucose
GLUCOSE:
A simple sugar made of 6 during digestion.
carbon, 12 hydrogen, and 6
oxygen that provides energy
Glucose is a simple sugar consisting of 6 carbons, 12 hydrogens, and 6 oxygens. One
in the body.
molecule of glucose produces about 30 molecules of adenosine triphosphate (ATP) via

glycolysis during cellular metabolism.

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Figure 4.2 The Structure of Glucose

STARCH:
The energy source of
plants; a polysaccharide
consisting of multiple
molecules of bonded
glucose.

MONOSACCHARIDES:
Carbohydrates consisting
of one sugar unit.
There are several types of dietary carbohydrates that provide energy—for instance, simple

carbohydrates, or sugars, and complex carbohydrates, or starch. DISACCHARIDES:

Carbohydrates consisting of
The different types of carbohydrates are based on the number of sugar units and chemical two sugar units.

structure. Some of the scientific classification categories include monosaccharides,

disaccharides, oligosaccharides, and polysaccharides. OLIGOSACCHARIDES:

Carbohydrates with 3 to 10
sub-units of sugar.
SIMPLE CARBOHYDRATES
There are two types of simple carbohydrates:
POLYSACCHARIDES:
Complex carbohydrates
• Monosaccharides. Monosaccharide carbohydrates consist of one sugar unit. that have 10 or more
monosaccharide sub-units
They are the simplest form of sugar that make up more complex carbohydrate linked together.
molecules. Examples include glucose (also referred to as dextrose), galactose,

mannose, and fructose. SIMPLE

• Disaccharides. Disaccharides consist of two sugar units. Examples include CARBOHYDRATE:
Sugars, made of just one
sucrose, which is made of one molecule each of glucose and fructose; maltose, or two monosaccharides,
digested quickly in the body
made of two molecules of glucose; and lactose, made of one molecule each of as a fast energy source.

glucose and galactose.

FRUCTOSE:
A simple sugar found
mostly in fruits.

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 CHAPTER 04 | CARBOHYDRATES

Figure 4.3 Disaccharides and Monosaccharides

Sugar is a catchall term that refers to different types of simple carbohydrates. For example,

table sugar is sucrose. Blood sugar refers to the glucose present in the blood. Blood sugar

level is influenced by the types of carbohydrates consumed.

The principal monosaccharides in food are glucose and fructose. Glucose is found commonly
in fruit, sweet corn, corn syrup, certain roots, and honey. It is also a subunit of some complex

carbohydrates, like starch.

Fructose, which is also called levulose or fruit sugar, is found as free monosaccharides in
FRUCTAN:
A polymer of fructose fruits and other foods. It is also a sub-unit of the sucrose molecule, found in fruit and table
molecules found in some
fruits, legumes, and sugar, and is a component of the carbohydrates known as fructan.
vegetables.
Although both fructose and glucose are common simple sugars in the diet, they function

differently as energy sources. Glucose is used more quickly and efficiently by muscles, while

fructose is used more slowly.

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 DID YOU KNOW?
Glucose is one of the most commonly encountered sugars in the diet. Fructose became

more popular with the discovery that it does not trigger changes in blood sugar as rapidly

as glucose.

Researchers realized this in the early 1980s when they undertook the first extensive

comparisons of the different carbohydrates and carbohydrate-containing foods. Fructose

must be converted to glucose in the liver before being used by most cells in the body

which explains the slower rise in blood sugar after eating fructose.

COMPLEX CARBOHYDRATES
There are two main types of complex carbohydrates:

• Oligosaccharides. Complex carbohydrates with 3 to 10 sub-units of sugar are

oligosaccharides. Some examples include raffinose and stachyose.

• Polysaccharides. Polysaccharides are complex carbohydrates that have 10

or more monosaccharide sub-units linked together. Starch, composed of amylose

and amylopectin, is a main dietary complex carb. Both amylose and amylopectin

are made of units of glucose. Glycogen is another polysaccharide that is used to GLYCOGEN:
A complex carbohydrate
store carbohydrate energy in the body. that occurs only in animals;
the form in which glucose is
Regardless of the form in which glucose and other carbs are ingested, each gram of carbohydrate stored in the body.

provides approximately four kilocalories of energy. The biggest difference between types of

carbs consumed is in how they are digested and used. The more complex the bonds between

the units of different sugar types, the slower the digestion and absorption. Each type of carb

requires different enzymes and reactions to break them down and be metabolized.

FIBER
Fiber is a special type of complex carbohydrate not digested and not absorbed in the small

intestine. Fiber is sometimes called roughage or non-starchy polysaccharides.

Some examples of fiber include cellulose, hemicellulose, pectin, fructans, beta-glucans, and a

variety of gums, mucilage, and algal polysaccharides. Fibers are usually components of plant

cell walls and intracellular structures. Although largely indigestible, fiber plays an important

role in the diet. Fiber helps promote efficient intestinal functioning and aids in the absorption

of sugars and other nutrients into the bloodstream.

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 CHAPTER 04 | CARBOHYDRATES

There are two types of dietary fiber, and most plant foods contain some of each kind:

• Soluble fiber. Soluble fiber dissolves in fluids in the stomach to form a thick
gel-like substance. It is broken down by bacteria in the large intestine and provides

some calories, about two kilocalories per gram. Soluble fiber can interfere with

the absorption of dietary fat and cholesterol. This, in turn, can help lower low-

density lipoprotein (LDL) cholesterol levels in the blood. It also slows digestion

and the rate at which carbohydrates and other nutrients are absorbed into the

bloodstream which prevents rapid spikes in blood glucose after eating.

• Insoluble fiber. Insoluble fiber does not dissolve in water and passes through
the gastrointestinal tract relatively intact and is not a source of calories. Insoluble

fiber provides bulk for stool formation and speeds up the movement of food and

waste through the digestive system.

Fiber is usually found along with digestible simple and complex carbohydrates in various

plant foods, such as fruits, leaves, stalks, and the outer coverings of grains, nuts, seeds, and

legumes. Dietary fiber helps soften the stool and encourages normal elimination. Fiber-rich

diets, both soluble and insoluble, also promote satiety. In addition, research has shown that

people who eat high-fiber diets experience reduced rates of cardiovascular disease, colon

cancer, and diabetes. It is important to include plenty of fluids in a high-fiber diet to move

them through the digestive tract.

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 DID YOU KNOW? GUT MICROBIOME:
The specific and individualized
Both fiber and digestible carbohydrates contribute to helpful gut bacteria. The gut microbiome accumulation of anaerobic
bacteria and other
depends on nourishment just like any other ecosystem. Prebiotic and probiotic supplements microorganisms
that populate the
and foods provide nutrition to support friendly, so-called good bacteria in the gut, which can aid
gastrointestinal tract.
in digestive health and proper functioning. Research suggests that gut bacteria particularly

prefer fructans and cellulose.

Figure 4.A Roles of Fiber Along the GI Tract

Stomach
Soluble fiber mixes with
partially digested food
in the stomach.

Large intestine
Insoluble fiber and
psyllium move through
the large intestine and
promote regularity.

Small intestine
Soluble fiber entraps
sugars, cholesterol
and fat, which slows
absorption into the body.

THE ROLE OF GLYCOGEN IN THE BODY

Glycogen is the main storage unit of glucose that the body uses for energy. It is like the starch

that is found in plants in that it consists of chains of glucose units. However, glycogen and

starch differ in structure. Due to the human body’s limited storage capacity for glycogen, a

relatively constant supply of carbohydrates is needed throughout the day.

The body converts a portion of all ingested complex carbohydrates into glycogen, replenishing

its short supply. Depending on individual factors, the total glycogen supply in the body is

limited to 1,800 to 2,600 calories. The body constantly stores and releases glucose to

and from glycogen. Whether glucose is released or stored depends on food ingested, time

between eating, and shifting energy demands related to physical activity.

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 CHAPTER 04 | CARBOHYDRATES

Glycogen is stored in all cells, but it is mostly found in liver and muscle cells. They serve as

reservoirs for glucose. The liver’s glycogen supply is used to regulate the blood sugar level

and is the main source of energy for the brain. The brain can use more than 400 calories of

glucose per day from the liver’s glycogen store.

Each ounce of glycogen is stored in the liver with about three ounces of water. This means that

when glycogen is used, water is also removed from the body. Many fad diets take advantage

of this phenomenon by limiting carbs and increasing protein consumption, which causes liver

and muscle glycogen to become quickly depleted. This results in a loss of several pounds

of water, which many dieters mistake for a loss of bodyfat. However, research suggests that

fasting can impact glycogen levels and encourage the body to use adipose tissue as an

energy source.

Physically active individuals sometimes have a feeling of being bogged down or mentally

sluggish. This is often due to a low level of liver glycogen. Eating an adequate amount of

complex carbohydrates, especially at night, replenishes the glycogen supply and restores

mental alertness and physical energy.

CARBOHYDRATE DIGESTION
Carbohydrates take different amounts of time to break down depending on type. Thorough

and complete chewing of food is the first step in digestion and is important to making the

process quicker and more efficient.

FROM MOUTH TO STOMACH

Digestion begins in the mouth with the act of chewing, or mastication. Chewing breaks down
MASTICATION:
Chewing. food mechanically by grinding it into smaller units. Saliva lubricates the bolus to help it travel

down the esophagus. Chemical digestion of carbohydrates begins when an enzyme in the

BOLUS: saliva starts breaking down carbohydrate chains.

A mass of chewed food.
This enzyme is called amylase. It breaks the bonds that hold together disaccharides,

oligosaccharides, and starches. Amylase also breaks down amylose and amylopectin into
AMYLASE:
An enzyme found largely in shorter chains of glucose—called dextrins—and maltose. Maltose is a disaccharide that
saliva that breaks starch
into simpler sugars.
makes starches taste sweet.

Only about 5 percent of starches are broken down in the mouth. The mechanical breakdown

continues in the stomach and prevents the presence of excess glucose in the mouth that

can lead to dental caries. The contraction and relaxation of the stomach mixes carbohydrates

into a substance called chyme.

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FROM STOMACH TO SMALL INTESTINE
VILLI:
Once the chyme enters the small intestine, the pancreas releases pancreatic juice. This includes
Fingerlike projections on
pancreatic amylase, which helps to break the dextrins into shorter chains. Enzymes excreted from the inside surface of the
intestines that absorb
the villi in the intestinal walls—lactase, maltase, and sucrase—break down specific molecules. nutrients and secrete
enzymes.
• Lactase breaks lactose into galactose and glucose.
• Maltase breaks the bond between two units of maltose.
• Sucrase breaks sucrose into glucose and fructose.

Once these carbohydrate chains have been broken down into simple sugar units, they are

transported into the intestinal cells called enterocytes.

DID YOU KNOW?

Lactose intolerance results from insufficient lactase production. Undigested lactose
makes its way to the large intestine, where bacteria break it down. This process creates
gas, diarrhea, bloating, and abdominal cramps.

Figure 4.4 The Breakdown of Starch to Glucose

Mouth -
Salivary Gland

Pancreas

From the mouth with salivary amylase, the breakdown continues in the small intestine with
pancreatic amylase.

ABSORPTION INTO BLOODSTREAM

Monosaccharides enter the bloodstream with the help of transport proteins. There are 12 glucose
transporters named GLUT 1 through 12. All facilitate the diffusion of sugars into the bloodstream.

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 CHAPTER 04 | CARBOHYDRATES

DID YOU KNOW?

Though GLUT4 transporters are always found in cells to some degree, the binding of
INSULIN: insulin to its receptor increases the transporter activity in a cell’s membrane. Exercise
A hormone made by the
pancreas that helps move has been shown to have the same effect, resulting in more control over blood sugar levels
glucose from the blood to
muscle and other tissues. without the use of insulin. This is one reason an active lifestyle can help prevent the

insulin tolerance associated with type 2 diabetes.

1. Insulin binds to the cell membrane insulin receptor

2. The receptor is polarized by the phosphorylation of ATP (energy)

3. Polarization activates the GLUT4 vesicle

4. The vesicle stimulates glucose transport with the GLUT4 membrane transport protein

Monosaccharides are transported to the liver by the portal vein. The liver is the first

destination for fructose, galactose, and glucose. In the liver

• galactose is converted to glucose,

• fructose is broken down, and

• glucose is stored as glycogen.

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The pancreas and liver regulate blood glucose levels. Glucose also self-regulates through a

negative feedback loop similar to a thermostat in the home. A specific temperature is set,

and when the home reaches that temperature, the thermostat shuts off the system. The

glucose thermostat is in the pancreas.

After eating carbohydrates, blood glucose levels rise. Generally, blood glucose levels begin to

rise 10 to 15 minutes after a meal. After about 60 minutes, they reach their peak. However,

the extent and speed of the rise depend on many factors.

When blood glucose levels increase, insulin-secreting cells in the pancreas release insulin

into the blood. Insulin acts as a messenger, telling the body’s cells to absorb glucose from

the blood. Cells take up the glucose and use it for energy production via glycolysis.

At some point after eating, blood glucose levels decrease. Glucagon secreting cells in the
GLUCAGON:
pancreas sense the decreased concentration and release glucagon into the bloodstream.
A pancreatic hormone that
Glucagon is the messenger hormone that tells the cells to stop using glucose and to release raises glucose levels in
the blood.
stored glucose back into the blood.

Figure 4.5 Insulin and Glucagon

DID YOU KNOW?

Preventing hypoglycemia,
or low blood sugar, is
possible with the aid of
cortisol, growth hormone,
and glucagon. They ensure
glucose is always available
for the brain and work to
prevent low blood sugar.
These hormones are both
inhibited and stimulated
by the fluctuation of other
hormones.

HYPOGLYCEMIA:
A state of low blood
sugar levels with many
causes, including diabetes
treatments.

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 CHAPTER 04 | CARBOHYDRATES

GLYCEMIC INDEX
The glycemic index (GI) is a ranking of carbohydrate-based foods on a scale from 0 to 100
GLYCEMIC INDEX (GI): according to the extent to which they raise blood sugar levels after eating. This is measured
A ranking of carbohydrate-
based foods on a scale and ranked compared to a reference food, usually glucose with a GI of 100 and proteins and
from 0 to 100 according
to the extent to which they fats are not scored on this index.
raise blood sugar levels
after eating.
Foods with a high GI are rapidly digested, absorbed, and metabolized, leading to large

fluctuations in blood sugar. A diet with too many high-GI foods may lead to overconsumption

and weight gain. High-GI foods increase insulin levels quickly which creates a higher

physiological response resulting in hypoglycemia shortly after a meal. This, in turn, will signal

the hormonal response to indicate hunger.

Eating low-GI foods results in smaller, slower changes in blood sugar levels and therefore
GHRELIN: lower insulin levels. This helps maintain fullness longer and prevents overeating since the
A hormone released
from the stomach that hunger hormones ghrelin and leptin are controlled. Research has shown that diets rich in
stimulates appetite.
low-GI foods increase weight loss and reduce the risk for developing obesity, type 2 diabetes,

and cardiovascular disease.

LEPTIN:
A hormone made from The GI of a food depends on several factors:
adipose tissue and the
enterocytes of the small
intestines that regulate • Type of sugar. Glucose has a value of 100, sucrose has a value of 65, and
energy balance and inhibit
fructose has a value of 19.
hunger.

• Starch structure. Amylose and amylopectin molecules make up starch. Foods

high in amylose are more difficult to digest and therefore have a lower GI.

• Processing. Processed foods generally have a higher GI value than whole foods.

• Preparation. The longer a food, like pasta, is cooked, the higher the GI.

• Ripeness. The complex carbohydrates in fruit break down into simple carbohydrates
as the fruit ripens. For example, an unripe banana has a GI of 30, and an overripe

banana has a GI of 48.

There are some limitations to using the GI to score foods:

• The index does not account for how portion size affects GI value.

• Combining foods changes the GI for the overall meal. For example, beans and rice

together will have a different GI effect than the rice alone.

• Proteins and fats do not have GI scores. Adding these macronutrients to a GI food

may change the digestion timing and, thus, the GI score.

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The GI of a food is typically considered to be low, medium, or high according to the following ranges:

Low GI: 0 to 55 Medium GI: 56 to 69 High GI: 70 and above

Table 4.1 Glycemic Index of Foods

LOW GLYCEMIC MEDIUM GLYCEMIC HIGH GLYCEMIC

FOODS LIST FOODS LIST FOODS LIST
0 - 55 56 - 69 70+

Most non starchy vegetable < 15 Canned kidney beans 52 Bagel 72

Peanuts < 15 Kiwifruit 52 Corn chips 72
Low-fat yogurt, no sugar < 15 Orange juice 52 Watermelon 72
Tomatoes 15 Banana 53 Honey 73
Cherries 22 Potato chips 54 Mashed potatoes 73
Peas 22 Special K 54 Cheerios 74
Plum 24 Sweet potato 54 Puffed wheat 74
Grapefruit 25 Brown Rice 54 Doughnuts 75
Pearled barley 25 Linguine 55 French fries 76
Peach 28 Oatmeal cookies 55 Vanilla wafers 77
Can peaches, natural juice 30 Popcorn 55 White bread 79
Soy milk 30 Sweet corn 55 Jelly beans 80
Baby lima beans 32 Muesli 5 Pretzels 81
Fat-free milk 32 White rice 56 Rice cakes 82
Low-fat yogurt, with sugar 33 Pita bread 57 Mashed potatoes, instant 83
Apple 36 Blueberry muffin 59 Cornflakes 84
Pear 36 Bran muffin 60 Baked potato 85
Whole wheat spaghetti 37 Hamburger bun 61 Rice, instant 91
Tomato soup 38 Ice cream 61 French bread 95
Carrots, cooked 39 Canned apricots, light syrup 64 Parsnips 97
Apple juice 41 Macaroni and cheese 64 Dates 100
All-Bran 42 Raisins 64
Canned chickpeas 42 Couscous 65
Custard 43 Quick-cooking porridge 65
Grapes 43 Rye crisp-bread 65
Orange 43 Table sugar (sucrose) 65
Canned lentil soup 44 Instant porridge 66
Macaroni 45 Pineapple 66
Pineapple juice 46 Taco shells 68
Banana bread 47 Whole wheat bread 68
Long-grain rice 47
Bulgur 48
Canned baked beans 48
Grapefruit juice 48
Green peas 48
Oat bran bread 48
Old-fashioned porridge 49

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 CHAPTER 04 | CARBOHYDRATES

GLYCEMIC LOAD
The GI of a food provides an estimate of how a food raises blood sugar levels but does not
consider portions or quantity.

The glycemic load (GL) is a calculation that considers both GI value (carbohydrate quality) and
portion size (carbohydrate quantity).

The GL is calculated as follows:

(GI value of the food × the quantity of carbohydrates of the serving in grams)
100
For example, for a food with a GI of 54 and an available 20 grams of carbohydrate per serving,
the GL value is (54 × 20) / 100 = 10.8

Watermelon is a good example of the importance of considering both GI and GL for foods. The GI
for watermelon is high, in the 80s. But the actual quantity in grams of carbohydrates in a serving
of watermelon is so low that it has only a minimal effect on blood sugar, and therefore a lower GL.

Both the GI and GL measures can be useful for determining the role carbohydrate-containing
foods or meals play in the body. They help determine how blood sugar levels, and in turn
insulin, will react after eating.

FOOD SOURCES OF CARBOHYDRATES

Carbohydrates are inexpensive and common in most diets. For example, clients can purchase
several pounds of sweet potatoes for only a few dollars and have a week’s supply of high-
quality complex carbohydrates. Some other foods high in carbohydrates (over 60 percent of
calories) include ready-to-eat and cooked cereals, whole grain breads, crackers, popcorn,
rice, pasta, corn, potatoes, winter squash, and yams. Other food types and specific examples
that contain carbs include the following:

• Grains. Bread, noodles, pasta, and cereal

• Fruits. Apples, bananas, berries, mangoes, melons, and oranges
• Dairy. Milk and yogurt
• Legumes. Dried beans, lentils, and peas
• Snack foods and sweets. Cakes, cookies, candy, and other desserts
• Drinks. Juices, soft drinks, sports drinks, and energy drinks that contain sugars
• Vegetables. Potatoes, carrots, broccoli, beets, and sweet potatoes
Vegetables high in starch, like potatoes, have more carbohydrates per serving than non-starchy
vegetables, but they all have some carbohydrates. Examples of non-starchy vegetables are
asparagus, broccoli, carrots, celery, green beans, lettuce and other salad greens, peppers,
spinach, tomatoes, and zucchini.

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 Table 5.2 Common Foods and Carbohydrate Content (per 100 grams)

Grams of Grams of Grams of

Carbohydrate carbohydrates Carbohydrate carbohydrates Carbohydrate carbohydrates
Source per 100 grams Source per 100 grams Source per 100 grams
of source of source of source
Almonds 4g Doughnut 49 g Pistachios 19 g

Apple 9g Flounder 0g Plain Yogurt 6g

Asparagus 1g Goat Milk 5g Pork Chop 0g

Banana 19 g Grapes 13 g Potato 20 g

Barbeque Sauce 8g Hamburger 22 g Prawns/Shrimp 0g

Beef Sirloin 0g Hardboiled Egg Trace Raisins 64 g

Beer 2g Honey 76 g Red Wine Trace

Wheat Bread Human Milk

56 g 7g Rice 30 g
(4 slices) (Breast Milk)
Salami
Broccoli 2g Jelly 69 g 2g
(Sliced)
Butter Trace Lettuce 1g Salmon 0g

Cashews 28 g Mango 15 g Scallops Trace

Celery 1g Margarine Trace Skim Milk 5g

Cheddar Cheese Trace Mayonnaise Trace Spinach 1g

Mandarin
Cheese Pizza 25 g 14 g Sponge Cake 53 g
Orange
Cheesecake 35 g Onion 5g Swiss Cheese Trace

Chicken 0g Orange 6g Tuna 0g

Oysters Turkey
Coconut 6g Trace 0g
(Raw) (Roasted)

Cod 0g Peanut Butter 13 g Vegetable Oil 0g

Coffee 0g Peanuts 6g Vinegar 1g

Crab 0g Pickles 6g Walnuts 5g

Cream Cheese
Trace Pineapple 12 g Whole Milk 5g
(Plain)

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 CHAPTER 04 | CARBOHYDRATES

RECOMMENDED DIETARY ALLOWANCES FOR CARBOHYDRATES

Carbohydrates are essential nutrients that most people need in their diets in significant

quantities for good overall health. The acceptable macronutrient distribution range for daily

carbohydrate intake for adults is 45 to 65 percent of total daily calories, as reported by

the National Academy of Medicine (NAM). This means that for a diet of 2,000 calories per

day, carbohydrate intake should be around 900 to 1,300 calories. For weight loss, daily

carbohydrate intake can drop to as low as 25 to 40 percent.

The National Research Council states that the optimal range for fiber per day is 21 to 38

grams. Some health experts recommend higher amounts and most adults in the US get only

12 to 18 grams of fiber per day. The 2015 Dietary Guidelines by the NAM recommend 14

grams of fiber per 1,000 calories consumed, so for a 2,000-calorie-per-day diet, this would

mean 28 grams per day.

Due to individual differences, the amount of fiber needed to maintain a healthy and diverse

gut microbiome varies. The recommended guidelines are general and clients can improve

fiber intake by eating foods high in fiber or by using a fiber supplement.

Figure 4.5 Good Sources of Fiber

PEAS BRUSSELS SPROUTS ARTICHOKES BROCCOLI

FIBER 8.8 G. FIBER 4.1 G. FIBER 10.3 G. FIBER 5.1 G.
PER CUP, COOKED PER CUP, BOILED PER MEDIUM VEGETABLE, COOKED PER CUP, BOILED

BLACK BEANS BLACKBERRIES LENTILS PEAR LIMA BEANS

FIBER 15 G. FIBER 7.6 G. FIBER 15.6 G. FIBER 5.5 G. FIBER 13.2 G.
PER CUP, COOKED PER CUP, RAW PER CUP, COOKED PER MEDIUM FRUIT, RAW PER CUB, COOKED

AVOCADO RASBERRIES BRAN FLAKES WHOLE-WEAT PASTA PEARLED BARLEY

FIBER 7.6 G. FIBER 8 G. FIBER 7 G. FIBER 6.3 G. FIBER 4 G.
PER HALF, RAW PER CUP, RAW PER CUP, RAW PER CUP, COOKED PER CUB, COOKED

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Healthy carbohydrate intake means consuming lower amounts of simple refined sugars, increasing
fiber intake, and including more whole grain foods and complex carbohydrates. When choosing
carbohydrates, it is also important to select more foods that have a lower GI value.

A simple place to start when choosing carbohydrates is to focus on a diversity of vegetables.

Carbs from vegetables are moderate or low on the GI, are rich in fiber, and maximize vitamins
and minerals without supplementation.

CARBOHYDRATES AND ATHLETES

The amount of carbohydrates an individual needs is based on their total output of energy
throughout the day. Getting 40 percent of daily calories from net carbohydrates is a good
baseline. Adjustments can then be made for appropriate recovery and progress with respect
NET CARBOHYDRATES:
The total amount of
to an athlete’s activity level and training phases. carbohydrates minus
dietary fiber.
When the timing of carbohydrate ingestion is right, this nutrient is used more quickly for
energy and does not cause a rapid rise in insulin that could conflict with glucagon function
and energy production. These functions are vital for high-performance muscle contractions
during athletic activities. This also spares the body’s glycogen stores. Proper timing means
that the body is active and using energy as the ingested carbs enter the bloodstream.

When the body runs out of stored glycogen and is forced to use fatty acids as the primary
source of energy, physical performance declines. Under glycogen depletion conditions, the body
may also use proteins and amino acids for energy. This process is called gluconeogenesis.
Endurance athletes call this “hitting the wall,” when their body’s glycogen stores become GLUCONEOGENESIS:
The process of converting a
depleted and they must rely on other nutrients for energy production during training or events. non-carbohydrate substance
into glucose for energy.

DID YOU KNOW?

The benefits of carbohydrate and electrolyte drinks for performance are less clear for
exercise lasting under 90 minutes, assuming glycogen levels have been replenished
before exercise. The benefits might not be immediate but may help reserve glycogen
stores and prevent glycogen depletion on a day-to-day basis. Research indicates that
many athletes may suffer from chronic glycogen depletion, with decreased performance
and increased recovery time. Drinking pre-exercise and during-exercise carbohydrate
beverages, with personalized hydration and electrolytes, is an important sports nutrition
practice to help athletes maintain a high level of performance. COFACTORS:
Substances that must
be present for another
For peak performance and health, athletes must consider the type of carbohydrates they eat, substance to be able to
perform a certain function.
the time of day they eat them, their intake of nutrient cofactors, and adequate intake of the
other essential nutrients. All these elements together help to maintain the body’s glycogen
stores and enhance energy production during exercise.
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