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Because carbohydrates are rapidly oxidized, they are required in greater amounts than any other nutrient. The RDA is 125 to 175 g. The brain alone consumes about 120 g of glucose per day. Most Americans get about 40% to 50% of their calories from carbohydrates, but highly active people should get up to 60%.

Carbohydrate consumption in the United States has become excessive over the past century due to a combination of fondness for sweets, increased use of sugar in processed foods, and reduced physical activity (see insight 26.2). A century ago, Americans consumed an average of 1.8 kg (4 lb) of sugar per year. Now, with sucrose and high-fructose corn syrup so widely used in foods and beverages, the average American ingests 200 to 300 g of carbohydrate per day and the equivalent of 27 kg (60 lb) of table sugar and 21 kg (46 lb) of corn syrup per year. A single nondiet soft drink contains 38 to 43 g (about 8 teaspoons) of sugar per 355 mL (12 oz) serving.

Dietary carbohydrates come in three principal forms: monosaccharides, disaccharides, and polysaccharides (complex carbohydrates). The only nutritionally significant polysaccharide is starch. Although glycogen is a polysac-charide, only trivial amounts of it are present in cooked meats. Cellulose, another polysaccharide, is not considered a nutrient because it is not digested and never enters the human tissues. Its importance as dietary fiber, however, is discussed shortly.

The three major disaccharides are sucrose, lactose, and maltose. The monosaccharides—glucose, galactose, and fructose—arise mainly from the digestion of starch and dis-accharides. The small intestine and liver convert fructose and galactose to glucose, so ultimately all carbohydrate digestion generates glucose. Outside of the hepatic portal system, glucose is the only monosaccharide present in the blood in significant quantity; thus it is known as blood sugar. Its concentration is normally maintained at 70 to 110 mg/dL in peripheral venous blood.

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Good Carb Diet

Good Carb Diet

WHAT IT IS A three-phase plan that has been likened to the low-carbohydrate Atkins program because during the first two weeks, South Beach eliminates most carbs, including bread, pasta, potatoes, fruit and most dairy products. In PHASE 2, healthy carbs, including most fruits, whole grains and dairy products are gradually reintroduced, but processed carbs such as bagels, cookies, cornflakes, regular pasta and rice cakes remain on the list of foods to avoid or eat rarely.

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