Topic 2 Carbohydrates and Fiber

Module 1: Fundamentals of Healthy Nutrition for Primary Health Care Practitioners Unit 1 Basic Nutrition Principles Topic 2 Carbohydrates and Fiber

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