Ask yourself ...What are carbohydrates?What is the difference between

monosaccharides & disaccharides?What is the Glycemic Index?What is glycogen?What is diabetes?

Facts about carbohydratesMost _________________ energy source for the

bodyNeed more _________________ than any other

nutrient except _________________ _________________ nutrient (carbon-containing)Each gram yields _________________ Calories

of energy when used as fuel__________- __________% daily caloric intake

Facts about carbohydrates_________________% should come from

_________________ carbohydratesCereal, fruits, vegetables, legumes, pasta

Form of _________________, take longer to _________________ compared to _________________ carbohydrates (sugar)

Complex carbohydrates often contain many vitamins, minerals, proteins, and _________________

The ____saccharidesNumber of _________________ units

(_________________) divided into three groups based on number of saccharides required to form a __________________________________ Disaccharides_________________

All _________________ names end is _________

Monosaccharides_________________ form of sugars

_________________ and _________________ most common monosaccharides

_________________ (levulose) – Fruit sugarFound in: fruits, honey, & table sugar (small

amount)

_________________ – one of two single sugars that bind together to make up the sugar of milk

Monosaccharides Glucose

Fuel the _________________ and _________________ _________________

Most used monosaccharide inside the body. _________________ can quickly convert fructose or

galactose to glucose to serve as _________________ _________________ for glucose or fat

Source: vegetables, fruits, and honey

DissaccharidesComprised of _________________ monossacharides

– one is _________________ a _________________ molecule

_________________ – table sugarSucrose, fructose, & glucose are bonded together

Obtained by refining juice from sugar beets or sugarcane

Occurs _________________ in many fruits & vegetables

Disaccharides_________________ – sugar of milk

_________________ – appears wherever starch is being _________________ _________________ Occurs in germinating seeds & arises during

digestion of starch

Fructose Glucose

Galactose

Sucrose

Maltose

Lactose(fructose –

glucose)(glucose – glucose)

(glucose – galactose)

Monosaccharides to ...

... disaccharides

PolysaccharidesComplex carbohydrate composed of extended

chains of many sugar units (i.e. starch)

Contain vitamins, minerals, water and protein

Source: vegetables, fruits, and grains (i.e. pasta, bread, & rice)

When you consume sugars ...Foods containing _________________, absorb

_________________ into your blood

To be used for _________________, foods containing _________________ must be digested/broken down into simpler forms (i.e. _________________)

_________________ in intestine break down _________________ into separate _________________ to be absorbed in the bloodstream

When you consume sugars ...When in the blood stream, glucose provides

cells with energy_________________is stored as glycogen in the

liver & musclesWhen glycogen stores are full &

_________________ are consumed above body requirements, _________________ is _________________ and stored

_________________: A _________________ composed of glucose that is _________________ and _________________ by the liver and muscle tissues as a storage form of glucose (**Glycogen is not a significant food source **)

Did you know?** Vegetables and fruits have _________________

nutrient density – their _________________ arrive in the body diluted in large volumes of water, packaged with _________________, and mixed with many needed _________________ and minerals **

** All types of _________________ sugars (including honey) arrive in the body in _________________ form, practically _________________ of nutrients**

Glycemic Index (GI)Rate of _________________ _________________ Effects blood glucose levelsDigestion leads to _______________

______________ in blood _________________ accompanied by _________________ (responsible for uptake of glucose by body tissues, hence lowering blood glucose)

_________________ GI: sugar & honey_________________ GI: whole-grained breads,

rice, bran, & peas_________________ GI: fruits, beans, & lentils

Carbohydrate LoadingDiet _________________ in carbohydrates_________________ muscles into storing

_________________ glycogen before competition Believe that muscles with extra

_________________ will perform better in _________________ events (i.e. marathon, cycling races, swimming, etc.)

FACT: It takes on average _________________ - _________________ minutes to fully _________________ normal glycogen stores through exercise

Carbohydrates & TrainingTrain normally ... within _________________ hours

after exercise, consume a _________________ -carbohydrate meal (i.e. Orange juice & graham crackers, toast or cereal)

This method _________________ the rate of _________________ storage by _________________ %

** Timing is important – if you eat after 2 hours has passed, it _________________ the glycogen synthesis rate by almost _________________ **

Type 1 DiabetesDiagnosed in children and adolescents - approx

_________________ % of people with diabetes have type 1 diabetes.

Occurs when the _________________ is unable to produce _________________.

Insulin is a _________________ that helps your body control the level of _________________ (sugar) in your blood.

_________________ builds up in your blood _________________ of being used for energy

Type 2 DiabetesUsually develops in adulthood; increasing

numbers of children in high-risk populations are also being diagnosed

Occurs when the _________________ does not produce _________________ insulin or when the body does not _________________ use the insulin that is produced.

_________________ builds up in your blood instead of being used for _________________.

Some tips on how to manage diabetes

Take your insulin (and other medications) according to the regimen prescribed by your doctor

Check your blood glucose levels regularly and keep them in your target range

Follow a balanced meal planBe physically activeKeep your cholesterol and other blood fats in your

target rangeMaintain a healthy weightKeep your blood pressure at or close to target levelManage your stress effectively

Diabetes & Healthy EatingTips Reason

Eat three meals per day at regular times and space meals no more than six hours apart. You may benefit from a healthy snack.

Eating at regular times helps your body control blood glucose levels.

Limit sugars and sweets such as sugar, regular pop, desserts, candies, jam and honey.

The more sugar you eat, the higher your blood glucose will be. Artificial sweeteners can be useful.

Eat more high fibre foods (whole grain breads and cereals, lentils, dried beans and peas, brown rice, vegetables and fruits).

Foods high in fibre may help you feel full and may lower blood glucose and cholesterol levels

If you are thirsty, drink water. Drinking regular pop and fruit juice will raise your blood glucose

Add physical activity to your life. Regular physical activity will improve your blood glucose control

Gestational Diabetes Mellitus_________________ condition; defined as

_________________ blood sugar (hyperglycemia) with onset or first recognition during _________________

Affects approximately _________________ per cent of all pregnancies (in the non-Aboriginal population) and 8 - 18 per cent of all pregnancies (in the Aboriginal population)

Increased _________________ of _________________ diabetes for both mother and child