What are the main types of carbohydrates. How do different carbohydrates affect our health. Where can we find various carbohydrates in our diet. Why is fiber important for our overall well-being.

The Three Main Types of Carbohydrates: Starch, Sugar, and Fiber

Carbohydrates are an essential part of our diet, but navigating the various types can be confusing. To simplify matters, it’s important to understand that there are three main categories of carbohydrates found in food: starch, sugar, and fiber. Each type plays a unique role in our nutrition and overall health.

Starch: The Complex Carbohydrate

Starch is a complex carbohydrate that serves as a primary energy source for the body. It’s found in a variety of plant-based foods and is broken down into glucose during digestion. What foods are high in starch? Some common examples include:

• Starchy vegetables (peas, corn, lima beans, potatoes)
• Dried beans and lentils (pinto beans, kidney beans, black-eyed peas)
• Grains (oats, barley, rice, wheat)

Sugar: The Simple Carbohydrate

Sugar is often referred to as a simple or fast-acting carbohydrate. It comes in two main forms: naturally occurring and added sugars. How can you identify sugars on food labels? Look for ingredients ending in “-ose” such as glucose, fructose, and sucrose. Other common names for sugar include:

• Table sugar
• Brown sugar
• Molasses
• Honey
• Agave nectar
• High-fructose corn syrup

Fiber: The Indigestible Carbohydrate

Fiber is a unique type of carbohydrate that passes through the digestive system largely undigested. It’s found exclusively in plant-based foods and offers numerous health benefits. How much fiber should adults consume daily? The recommended intake is 25 to 30 grams, although most Americans fall short of this goal.

Whole Grains vs. Refined Grains: Understanding the Difference

When it comes to grain-based carbohydrates, it’s crucial to distinguish between whole grains and refined grains. This distinction can significantly impact the nutritional value of the foods we consume.

Anatomy of a Grain

To understand the difference between whole and refined grains, we need to examine the structure of a grain. Each grain consists of three main parts:

1. Bran: The outer protective layer, rich in fiber, B vitamins, and minerals.
2. Germ: The nutrient-dense core, containing essential fatty acids and vitamin E.
3. Endosperm: The starchy center, which makes up the bulk of the grain.

Whole Grains: Nature’s Nutritional Powerhouse

Whole grain products contain all three parts of the grain kernel, providing a full spectrum of nutrients. Why are whole grains considered more nutritious? They offer a complete package of fiber, vitamins, minerals, and phytochemicals that work synergistically to promote health.

Refined Grains: The Stripped-Down Version

Refined grain products, on the other hand, have had the bran and germ removed during processing. This leaves only the starchy endosperm. What’s the consequence of this refinement process? While refined grains may have a longer shelf life and a softer texture, they lack the nutritional density of whole grains.

The Role of Carbohydrates in a Balanced Diet

Carbohydrates often get a bad rap in popular diets, but they play a crucial role in a balanced nutritional plan. How do carbohydrates contribute to our overall health and well-being?

Energy Production

Carbohydrates are the body’s primary source of energy. When consumed, they are broken down into glucose, which fuels our cells and powers bodily functions. Why is glucose important? It’s the preferred energy source for the brain and central nervous system.

Digestive Health

Fiber, a type of carbohydrate, is essential for maintaining digestive health. It aids in regular bowel movements, prevents constipation, and supports a healthy gut microbiome. How does fiber benefit our digestive system? It adds bulk to stool, making it easier to pass, and acts as a prebiotic, nourishing beneficial gut bacteria.

Blood Sugar Regulation

Different types of carbohydrates affect blood sugar levels in various ways. Complex carbohydrates, like those found in whole grains and vegetables, typically cause a slower, more gradual rise in blood sugar. How does this benefit our health? It helps maintain stable energy levels and reduces the risk of type 2 diabetes.

Decoding Nutrition Labels: Understanding Carbohydrate Content

Navigating nutrition labels can be challenging, especially when it comes to carbohydrates. How can we effectively interpret this information to make informed dietary choices?

Total Carbohydrates

On nutrition labels, “Total Carbohydrate” encompasses all three types of carbohydrates: starch, sugar, and fiber. This is the key number to focus on if you’re counting carbohydrates for dietary or health reasons.

Sugar Content

The sugar content listed on nutrition labels includes both naturally occurring and added sugars. While this doesn’t distinguish between the two, it gives you an idea of the total sugar content in the product.

Fiber Content

Fiber is listed separately under total carbohydrates. Products high in fiber (5 grams or more per serving) are generally considered excellent sources of this important nutrient.

The Importance of Fiber in Your Diet

Fiber is a crucial component of a healthy diet, yet many people fall short of the recommended daily intake. Why is fiber so important, and how can we incorporate more of it into our meals?

Health Benefits of Fiber

Fiber offers numerous health benefits beyond just aiding digestion. How does fiber contribute to overall health?

• Promotes feelings of fullness and satisfaction, which can aid in weight management
• May help lower cholesterol levels, reducing the risk of heart disease
• Helps regulate blood sugar levels, which is beneficial for diabetes management
• Supports a healthy gut microbiome, potentially boosting immune function

Increasing Fiber Intake

To reap the benefits of fiber, it’s important to consume a variety of fiber-rich foods. What are some excellent sources of dietary fiber?

• Beans and legumes (black beans, lentils, chickpeas)
• Fruits and vegetables with edible skins and seeds
• Whole grains (whole wheat pasta, oats, quinoa)
• Nuts and seeds

How can you easily boost your fiber intake? Try swapping refined grains for whole grains, adding beans to soups and salads, and snacking on fruits and vegetables throughout the day.

Sugar Substitutes and Alternative Sweeteners

In recent years, there has been a growing interest in sugar substitutes and alternative sweeteners. These products aim to provide sweetness without the caloric content of sugar. What are some common types of sugar substitutes?

Artificial Sweeteners

Artificial sweeteners are synthetic sugar substitutes that are many times sweeter than regular sugar. Common examples include:

• Aspartame
• Sucralose
• Saccharin
• Acesulfame potassium

How do artificial sweeteners affect our health? While they can help reduce calorie intake, some studies suggest they may have effects on gut bacteria and metabolism. More research is needed to fully understand their long-term impacts.

Natural Sugar Substitutes

Natural sugar substitutes are derived from plants or other natural sources. Some popular options include:

• Stevia
• Monk fruit extract
• Xylitol
• Erythritol

Are natural sugar substitutes healthier than artificial ones? While they’re often perceived as healthier, it’s important to note that “natural” doesn’t automatically mean better. Each substitute has its own pros and cons, and moderation is key.

Carbohydrates and Special Dietary Needs

While carbohydrates are an essential part of most diets, some individuals may need to pay special attention to their carbohydrate intake due to specific health conditions or dietary preferences.

Diabetes Management

For individuals with diabetes, managing carbohydrate intake is crucial for blood sugar control. How can people with diabetes approach carbohydrate consumption?

• Focus on complex carbohydrates with a low glycemic index
• Practice portion control and carbohydrate counting
• Balance carbohydrates with protein and healthy fats
• Monitor blood glucose levels regularly to understand individual responses to different foods

Gluten-Free Diets

People with celiac disease or gluten sensitivity need to avoid certain grain-based carbohydrates. What are some gluten-free carbohydrate sources?

• Rice
• Quinoa
• Corn
• Potatoes
• Legumes

How can individuals on a gluten-free diet ensure they’re getting enough fiber? Focusing on naturally gluten-free whole grains, fruits, vegetables, and legumes can help meet fiber needs.

Low-Carb Diets

Some individuals choose to follow low-carb diets for weight loss or other health reasons. How can one maintain a balanced diet while reducing carbohydrate intake?

• Prioritize non-starchy vegetables
• Include healthy fats and lean proteins
• Choose complex carbohydrates when consuming carbs
• Monitor overall calorie intake and nutrient balance

Is a low-carb diet suitable for everyone? While some people may benefit from reducing carbohydrate intake, it’s important to consult with a healthcare provider or registered dietitian before making significant dietary changes.

Understanding the different types of carbohydrates and their roles in our diet is crucial for making informed nutritional choices. By focusing on whole grains, fiber-rich foods, and balanced meals, we can harness the benefits of carbohydrates while supporting our overall health and well-being. Remember, individual nutritional needs may vary, so it’s always best to consult with a healthcare professional or registered dietitian for personalized advice.

Types of Carbohydrates | ADA

Did you know there are three main types of carbohydrate in food? There are

You’ll also hear terms like naturally occurring sugar, added sugar, low-calorie sweeteners, sugar alcohols, reduced-calorie sweeteners, processed grains, enriched grains, complex carbohydrate, sweets, refined grains and whole grains.

No wonder knowing what kind and how much carbohydrate to eat can be confusing!

On the nutrition label, the term “total carbohydrate” includes all three types of carbohydrates. This is the number you should pay attention to if you are carbohydrate counting.

Starch

Foods high in starch include:

• Starchy vegetables like peas, corn, lima beans and potatoes

• Dried beans, lentils and peas such as pinto beans, kidney beans, black eyed peas and split peas

• Grains like oats, barley and rice. (The majority of grain products in the US are made from wheat flour. These include pasta, bread and crackers but the variety is expanding to include other grains as well. )

The grain group can be broken down even further into whole grain or refined grain.

A grain contains three parts:

• bran

• germ

• endosperm

The bran is the outer hard shell of the grain. It is the part of the grain that provides the most fiber and most of the B vitamins and minerals.

The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E.

The endosperm is the soft part in the center of the grain. It contains the starch. Whole grain means that the entire grain kernel is in the food.

If you eat a whole grain food, it contains the bran, germ, and endosperm so you get all of the nutrients that whole grains have to offer. If you eat a refined grain food, it contains only the endosperm or the starchy part so you miss out on a lot of vitamins and minerals. Because whole grains contain the entire grain, they are much more nutritious than refined grains.

Sugar

Sugar is another type of carbohydrate. You may also hear sugar referred to as simple or fast-acting carbohydrate.

There are two main types of sugar:

On the nutrition facts label, the number of sugar grams includes both added and natural sugars.

There are many different names for sugar. Examples of common names are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner’s sugar, powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, agave nectar and sugar cane syrup.

You may also see table sugar listed by its chemical name, sucrose. Fruit sugar is also known as fructose and the sugar in milk is called lactose. You can recognize other sugars on labels because their chemical names also end in “-ose.” For example glucose (also called dextrose), fructose (also called levulose), lactose and maltose.

If you are looking for information about artificial sweeteners, read the “sugar substitutes” section on this page.

Fiber

Fiber comes from plant foods so there is no fiber in animal products such as milk, eggs, meat, poultry, and fish.

Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.

For good health, adults need to try to eat 25 to 30 grams of fiber each day. Most Americans do not consume nearly enough fiber in their diet, so while it is wise to aim for this goal, any increase in fiber in your diet can be beneficial. Most of us only get about half of what is recommended.

Fiber contributes to digestive health, helps to keep you regular, and helps to make you feel full and satisfied after eating.

Additional health benefits, of a diet high in fiber—such as a reduction in cholesterol levels—have been suggested by some so may be an additional benefit.

Good sources of dietary fiber include:

• Beans and legumes. Think black beans, kidney beans, pintos, chickpeas (garbanzos), white beans, and lentils.

• Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with edible seeds (for example, berries).

• Whole grains such as:

• Whole wheat pasta

• Whole grain cereals (Look for those with three grams of dietary fiber or more per serving, including those made from whole wheat, wheat bran, and oats.)

• Whole grain breads (To be a good source of fiber, one slice of bread should have at least three grams of fiber. Another good indication: look for breads where the first ingredient is a whole grain. For example, whole wheat or oats.) Many grain products now have “double fiber” with extra fiber added.

• Nuts — try different kinds. Peanuts, walnuts and almonds are a good source of fiber and healthy fat, but watch portion sizes, because they also contain a lot of calories in a small amount.

In general, an excellent source of fiber contains five grams or more per serving, while a good source of fiber contains 2.5–4.9 grams per serving.

It is best to get your fiber from food rather than taking a supplement. In addition to the fiber, these foods have a wealth of nutrition, containing many important vitamins and minerals. In fact, they may contain nutrients that haven’t even been discovered yet!

It is also important that you increase your fiber intake gradually, to prevent stomach irritation, and that you increase your intake of water and other liquids, to prevent constipation.

Carbohydrates | The Nutrition Source

The Nutrition Source

Carbohydrates: quality matters

What’s most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries. (1)

Many people are confused about carbohydrates, but keep in mind that it’s more important to eat carbohydrates from healthy foods than to follow a strict diet limiting or counting the number of grams of carbohydrates consumed.

What are carbohydrates?

Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others:

• The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
• Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods.  These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

The Healthy Eating Plate recommends filling most of your plate with healthy carbohydrates – with vegetables (except potatoes) and fruits taking up about half of your plate, and whole grains filling up about one fourth of your plate.

Try these tips for adding healthy carbohydrates to your diet:

1. Start the day with whole grains.
Try a hot cereal, like steel cut or old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving.

2. Use whole grain breads for lunch or snacks.
Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as 100 percent whole wheat bread.

3. Also look beyond the bread aisle.
Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa.

4. Choose whole fruit instead of juice.
An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.

5. Pass on potatoes, and instead bring on the beans.
Rather than fill up on potatoes – which have been found to promote weight gain  – choose beans for an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein.

References

1. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. 2011;364:2392-404.

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The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Carbohydrates – types, functions and properties: a list of foods rich in carbohydrates

Recently, topics such as low-carb diets, KBJU counting, and rational nutrition have become especially popular. According to many people, you need to minimize the consumption of foods that are rich in carbohydrates. However, such a statement cannot be called completely correct, because these organic substances are represented by several types, which, in turn, have different properties. Carbohydrates are an integral part of any diet and are present daily in the diet of people, including those who play sports and follow a healthy lifestyle. To figure out whether fast carbohydrates are useful, foods with which organic substances can be consumed during weight loss or as part of a balanced diet, it is worth learning about the types and properties of these organic substances.

Types of carbohydrates

Plain . Compounds in this category include:

• lactose (found only in dairy products),
• glucose,
• sucrose,
• fructose.

Organic substances quickly enter the human blood, which causes a sharp increase in glucose in the body. Our defense mechanisms are trying to correct the situation, so the compounds are often transformed into fat reserves, and the feeling of hunger soon reappears. If we talk about products that contain simple (fast) carbohydrates, then basically it is honey, various fruits and berries, as well as sugar, regardless of the type. For example, refined sugar is almost entirely sucrose, which is the sweetest carbohydrate.

Complex . Unlike the previous category, these organic substances, on the contrary, are slowly processed and absorbed by the body, due to which they feed the muscles with energy for a long time. Complex carbohydrates include:

• dietary fibre,
• starch,
• glycogen.

Of the products, these are primarily whole grain cereals, pasta made from durum wheat, various legumes (including beans) and green vegetables.

Synthesis of glucose from polysaccharides

The body can get simple from complex carbohydrates. In this process, one of the important energy units is glucose. It is synthesized by the body itself from polysaccharides. Reserves include:

• glycogen is a substance that accumulates in the cells and muscles of the liver. We get glycogen from sweets, flour products and fruits;
• starch – it is the basic source used for the synthesis of glucose. For many, it is no secret that this polysaccharide is found in large quantities in potatoes and cereals.

Structural polysaccharides include:

• pectin is another source of glucose and also a body cleanser. Marmalade and similar confectionery products contain high concentrations of pectin. In the food industry, such a substance is used as a thickener and is labeled as E440;
• cellulose is a specific type of carbohydrate that is not digested, but can provide cleansing of the body and normal digestion. Cellulose (fiber or dietary fiber) is found in vegetables, fruits, bran and grain products.

Fast carbohydrates: to eat or not

By learning more about these organic substances, you can already carefully plan your balanced diet. You don’t have to cut out simple carbohydrates completely. Otherwise, a person may feel tired, weakness, irritability and a bad mood will appear, and this is completely useless. If you want to lose weight, then you should limit the consumption of sweet, flour and sugar. One option to control is to count calories regularly, or to pre-compile a daily or weekly meal plan based on the KBJU that suits you. If you play sports, then after an intense workout, you can eat a small bar or cookie during the carbohydrate window, that is, almost immediately after exercise.

BJU and their features of conversion into energy

When choosing a product in a package, we can look at the label for the composition, mass and distribution of proteins, fats and carbohydrates (that is, nutritional value). Each of these elements has its own properties and features of transformation into energy when it enters the body. For good health, it is important for a person to consume a sufficient amount of BJU, vitamins and trace elements. Fats are the most energy-intensive nutrient, carbohydrates are in the middle position, and proteins, in principle, are not always a source of energy. Carbohydrates are broken down much faster than fats, and less oxygen is used during this process. From proteins, energy is converted only when other nutrients are not enough. For weight loss, there are indeed diets that involve the use of only proteins and unsaturated fats. But these diets can be used strictly in the absence of medical contraindications and for a short period. In addition, if you completely abandon carbohydrates for some time, it will be necessary to fill this “gap” with the above proteins and unsaturated fats.

Why consider the glycemic index of foods

For an adult, a blood glucose level of 4.1-5.9 mmol / l is considered normal (depending on the laboratory, the upper and lower limits may differ slightly from those indicated). An indicator such as the glycemic index of foods affects the level of glucose in the blood. It is carbohydrates that lower or increase “sugar” in the body. Considering the GI of foods is necessary if you want to lose weight or have health problems such as insulin resistance and diabetes. The higher the glycemic index, the faster carbohydrates are digested. And, accordingly, the level of glucose in the blood will increase. For this reason, preference should be given to slow carbohydrates, and fast ones should be limited or removed from the diet. From the table below, it can be seen that there is no relationship between the energy value of products and GI. Thus, food may not be sweet at all, but have a high glycemic index.

What Herbalife Nutrition products can I use to support my digestive system and lose weight

Basically, people limit themselves to the use of carbohydrates in order to reduce weight and improve metabolism. Together with a balanced diet and exercise program, Herbalife Nutrition products can help you achieve your desired results faster.

“Oatmeal-apple drink”. It has a delicate taste and can make a balanced breakfast. The composition contains soluble and insoluble dietary fibers that help maintain the body’s natural cleansing function, form and maintain the intestinal microflora. To prepare a drink, you need to mix 1 portion of the powder with 200 ml of liquid – it’s easy and fast.

Dietary fiber complex. Two scoops, diluted in water or other liquid, can provide the necessary amount of fiber throughout the day for stable bowel function. When added to dishes, the complex does not change the taste of food, so it can be used with different products.

“Yellow pills”. Surely everyone is familiar with the situation when you want to eat a delicious cake or a piece of cake that melts in your mouth. It is almost impossible to resist if one of the relatives regularly consumes sweet foods at home (which means that they are available) or one of the colleagues next to them appetizingly eats sweets with tea. It can also be difficult to limit yourself at the initial stage of the transition to a balanced diet and when you refuse fast carbohydrates. The Yellow Pills are designed to control hunger and reduce sugar cravings. The effect can be achieved through components, namely chromium and garcinia cambogia extract.

“Thermo Complete”. This product can provide energy and promote weight loss by stimulating metabolism. Dietary supplement should be taken with meals, only 1 tablet per day. The composition has several components. For example, caffeine, which helps to activate the metabolic process and raise the tone. Cinnamon, which can help lower blood glucose and sugar absorption. As well as extracts of green tea and mate help to reduce weight. In addition to these components, the composition also contains vitamin C and the active ingredient, theobromine.

“Cellular Activator”. dietary supplement is designed for efficient absorption of nutrients. L-carnitine, which is part of the composition, can help turn fatty acids into energy and increase energy production in cells. To support digestion, the dietary supplement contains aloe. B vitamins such as thiamine (B ₁ ), riboflavin (B ₂ ), and pyridoxine (B ₆ ) can improve metabolism, which in turn helps you lose weight. It is easy to use “Cellular Activator”: 1 capsule 3 times a day during meals.

Have you wondered: carbohydrates – enemies or friends for humans? If so, then, having familiarized yourself with the facts about these organic substances, we can conclude: with a reasonable approach to nutrition and lifestyle, carbohydrates do not cause problems, but, on the contrary, serve as a good source of energy.

Carbohydrates | Tervisliku toitumise informatsioon

Carbohydrates are the main source of energy in the body. Energy from dietary carbohydrates comes primarily from starches and sugars, and to a lesser extent from dietary fiber and sugar alcohols.

The main sources of carbohydrates are cereals and potatoes. Fruits, fruit juice, berries and milk also contain sugars (mono- and disaccharides). Sweets, sugary drinks, fruit syrups, sweetened confectionery, and flavored dairy products are major sources of added sugars. Added sugars are sugars added to foods during processing or preparation.

Carbohydrate and sugar are not the same thing. Sugar is a conventional term used primarily for sucrose (so-called table sugar) as well as other water-soluble, sweet-tasting simple carbohydrates (mono- and disaccharides such as glucose, fructose, lactose, maltose).

• Carbohydrates should cover 50-60% of the daily dietary energy requirement.
• Energy from added sugar should not exceed 10% of daily dietary energy.

A person with a daily energy requirement of 2000 kcal per day should consume: from 0.5 x 2000 kcal / 4 kcal = 250 g to 0.6 x 2000 / 4 kcal = 300 g of carbohydrates. With a daily energy requirement of 2500 kcal, the recommended daily amount of carbohydrates is 313-375 g, with 3000 kcal – 375-450 g.

Our body, and especially the brain, needs a constant supply of glucose to keep it efficient and effective. With a prolonged lack of carbohydrates, the body begins to synthesize glucose from its own proteins, which significantly reduces its protective ability against environmental factors.

In terms of nutritional value, carbohydrates are divided into two large groups:

Carbohydrates perform many functions in the body:

• are the main source of energy in the body: 1 gram of carbohydrates = 4 kcal,
• are part of cells and tissues,
• determine the blood group,
• are part of many hormones,
• perform a protective function in the composition of antibodies,
• play the role of a reserve substance in the body: glycogen accumulated in the liver and muscles is a temporary supply of glucose, which the body can easily use if necessary,
• dietary fiber is necessary for the proper functioning of the digestive system.

Main carbohydrates and their best sources:

Mono- and disaccharides*, i.e. simple carbohydrates, i.e. sugars
Glucose, or grape sugar	honey, fruits, berries, juices
Fructose or fruit sugar	fruits, berries, juices, honey
Lactose or milk sugar	milk and dairy products
Maltose or malt sugar	cereal products
sucrose or table sugar	sugar cane, sugar beet, table sugar, sugar products, fruits, berries0077
Maltodextrin	is produced from starch and is mainly used as a dietary supplement. Also found in beer and bread
Raffinose	legumes
Polysaccharides
Starch	potatoes, grains fresh products, rice, pasta
Dietary fibers (cellulose, pectin)	cereals, fruits

*disaccharides are structurally related to oligosaccharides

Dietary fiber

Dietary fiber is found only in plants, eg cellulose and pectin are found mainly in whole grains, fruits and vegetables, and legumes.

Microorganisms living in the intestines are able to partially break down dietary fiber, which is food for the microbes of the digestive tract, which in turn are important for the defenses of the human body.

Dietary fiber:

• ​increases the volume of food pulp, thereby causing a feeling of satiety,
• speed up the movement of food through the small intestine
• help prevent constipation and may prevent some forms of cancer, cardiovascular disease and type II diabetes
• facilitate the elimination of cholesterol from the body
• slow down the absorption of glucose, blood sugar levels,
• help maintain normal body weight.

Dietary fibers are not absorbed in the body, but due to partial decomposition in the intestines under the action of the microflora of the digestive tract, they form fatty acids with a short molecular chain and provide about 2 kcal/g of energy.

Dietary fiber can be divided into water-soluble and insoluble. Since they perform different functions, you should eat foods containing both types of dietary fiber daily:

• Oats, rye, fruits, berries, vegetables and legumes (peas, lentils, beans) are good sources of water-soluble dietary fiber.
• Whole grains (rye bread, whole wheat bread, sepik, cereals, whole grain cereal, whole grain rice) are good sources of water-insoluble dietary fiber.

An adult should receive 25 to 35 g of dietary fiber per day, depending on the daily energy requirement (approx. 13 g of dietary fiber per 1000 kcal).

The recommended daily amount of dietary fiber for a child older than one year is 8-13 g per 1000 kcal of energy intake. The recommended daily amount for a child can be roughly calculated using the formula “age + 7”. Excessive consumption of dietary fiber is not recommended, since there is a danger that any mineral substance necessary for the body will be bound in a sparingly soluble compound, and the body will not be able to absorb it.

Recommendations for increasing your intake of foods rich in starch and dietary fiber:

• When choosing a main dish, opt for whole grain pasta or rice and less sauce.
• For sausages with boiled potatoes, use more potatoes and fewer sausages.
• Add beans and peas to stews, vegetable casseroles or stews. This will increase the content of dietary fiber in the dish. By acting in this way, you can eat less meat, meals become more economical, and the amount of saturated fatty acids consumed is also reduced.
• Prefer whole grain rye and wheat bread.
• Choose whole-grain rice: it contains a lot of dietary fiber.
• Eat whole grain cereal for breakfast or mix it into your favorite cereal.
• Porridge is a great warming winter breakfast, whole grain oatmeal with fresh fruits, berries and yogurt is a refreshing summer breakfast.
• Eat 3-5 slices of whole grain rye bread a day.
• Eat at least 500 g of fruits and vegetables per day.

Sugar

Most people tend to consume too much sugar because they eat a lot of sweets, cakes, pastries and other sugar-rich foods, drink soft drinks and juice drinks. The sugars found in unprocessed foods like fruit and milk are not to be feared. First of all, you should reduce the consumption of food containing added sugar.

Sugar is added to many foods, but most of all it contains:

• soft drinks and juice drinks: for example, 500 ml of lemonade can contain up to 50 g, i.e. 10-15 teaspoons of sugar,
• sweets, sweets, cookies

The main disadvantages of many sugar-rich foods are, on the one hand, their relatively high energy content, and, on the other hand, their generally rather low content of vitamins and minerals.