Exam 4: Carbohydrates: Plant-Derived Energy Nutrients

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Glucose + Galactose = Lactose
Glucose + Glucose = Maltose
Glucose + Fructose = Sucrose

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The potential benefits of fibre consumption include the following:
-May reduce the risk of colon cancer. While there still is some controversy surrounding this issue, many researchers believe that fibre can bind cancer-causing substances and speed their elimination from the colon. However, recent studies of colon cancer and fibre have shown that this relationship is not as strong as previously thought.
-Helps prevent hemorrhoids, constipation, and other intestinal problems by keeping our stools moist and soft. Fibre gives intestinal muscles "something to push on" and makes it easier to eliminate stools.
-Reduces the risk of diverticulosis, a condition that is caused in part by trying to eliminate small, hard stools.
-May reduce the risk of heart disease by delaying or physically blocking the absorption of dietary cholesterol into the bloodstream. Fibre also contributes small amounts of fatty acids that may lower the amount of low-density lipoprotein (LDL) to healthful levels in our bodies.
-May enhance weight loss, as eating a diet high in soluble fibre causes a person to feel full. Soluble fibre absorbs water, expands our intestine, and slows the movement of food through the upper part of the digestive tract. This causes people to feel full longer.
-May lower the risk of type 2 diabetes. In slowing absorption, soluble fibre also slows the release of glucose into the blood. It thereby improves the body's regulation of insulin production and blood glucose levels.
-Promotes regular bowel movements. Insoluble fibre attracts and holds on to water in the intestine, speeding up intestinal activity and increasing the transit time through the intestine.
The Adequate Intake (AI) for fibre is 25 grams per day for women and 38 grams per day for men, or 14 grams of fibre for every 1000 kcal per day that a person eats. Some healthful hints to ensure an adequate intake of fibre include the following:
-Select breads and cereals that are made with whole grains such as wheat, oats, barley, and rye (make sure the label says "whole" before the word grain).
-Buy fresh fruits and vegetables whenever possible. When appropriate, eat foods such as potatoes, apples, and pears with the skin left on.
-Frozen vegetables and fruits can be a nutritious alternative when fresh produce is not available. Check frozen selections to make sure there is no extra sugar or salt added.
-Be careful when buying canned fruits and vegetables, as many are high in sodium and added sugar. Foods that are packed in their own juice are more nutritious than those packed in syrup.
-Eat legumes frequently, every day if possible. Canned or fresh beans, peas, and lentils are excellent sources of complex carbohydrates, fibre, vitamins, and minerals. Add them to soups, casseroles, and other recipes-it is an easy way to eat more of them.