Topic 2 Carbohydrates and Fiber Continuous

Carbohydrates

 

Function: primary fuel source for our body

Are digested and broken down into glucose before entering the bloodstream

  • Monosaccharides and disaccharides are commonly referred to as sugars and have a faster absorption.
  • Polysaccharides serve for the storage of energy and as structural components.

Source: Pixabay

Type Source
  • Monosaccharides
  • Glucose
  • Fructose
  • Galactose

Fruit, vegetables, honey

Milk

  • Disaccharides
  • Sucrose
  • Lactose
  • Maltose

Sugar, jam, drinks, fruit, vegetables

Milk and derivatives

Beer, cereals and sprouts

  • Oligosaccharides
  • Raffinose
  • Stachyose
  • Fructo-oligosaccharides
  • Maltodextrins
  • Polyols

Seeds

Cereals, vegetables, industrial products

Fruit, industrial products

  • Polysaccharides
  • Starch
  • Fiber (Non-starch polysaccharides)

Cereals, legumes, tubers

Legumes, wholegrain cereals, vegetables, fruit

Dietary fiber

 

Non-starch polysaccharides

Passes through the body undigested and provides no energy

Source: Freepik

Insoluble Fiber - Cellulose, emicellulose, lignin Soluble Fiber - Pectin, galactomannan, gums, mucilage
  • Adds bulk to your stools
  • Makes the bowel move quicker
  • Reduces the contact with toxic substances
  • Forms a gel-like substance
  • Gives more satiety
  • Binds to bile acids
  • Helps delay the absorption of carbs in the digestive tract
  • Increases the bulk of stool and softens it
  • Whole grains and skins and seeds of fruits and vegetables
  • Oats, legumes and inner part of fruits and some vegetables