INDICATORS OF HEALTH
THE MACRONUTRIENTS-I :
CARBOHYDRATES AND WATER
Structure
4.1 Introduction
4.2 Digestion, Absorption and Utilization of Food–An Overview
4.3 Carbohydrates
4.3.1 Available Carbohydrates
4.3.2 Non-available Carbohydrates
4.4 Water
4.5 Summing Up
4.6 Glossary
4.7 Answers to Check Your Progress Exercises
Check Your Progress Exercise 1
1) What do we mean by the protein-sparing action of carbohydrates?
The protein-sparing action of carbohydrates refers to their ability to provide the body with energy, reducing the need to break down proteins for fuel. When enough carbohydrates are consumed, they can meet the body’s energy demands, allowing proteins to be primarily used for essential functions such as tissue repair and hormone synthesis. This spares the protein, preserving muscle mass and supporting optimal protein utilization. However, it’s important to maintain a balanced diet that includes adequate amounts of both carbohydrates and proteins to ensure overall health and well-being.
2) Is it harmful to eat too little carbohydrate?
Eating too little carbohydrate can have negative effects on the body and may not be sustainable in the long term. Carbohydrates are the primary source of energy for the body, particularly for the brain and central nervous system. When carbohydrate intake is insufficient, the body may resort to breaking down proteins and fats for energy through processes like gluconeogenesis and ketogenesis.
Some potential consequences of chronically low carbohydrate intake include:
1. Lack of energy: Carbohydrates provide quick energy, and without enough of them, you may experience fatigue, weakness, and decreased physical performance.
2. Nutritional deficiencies: Many important vitamins, minerals, and fiber are commonly found in carbohydrate-rich foods like fruits, vegetables, and whole grains. Restricting carbohydrates excessively may lead to inadequate intake of these essential nutrients.
3. Ketosis: Severely limiting carbohydrate intake can induce a state called ketosis, where the body produces ketone bodies as an alternative fuel source. While ketosis is a normal metabolic state during fasting or a very low-carb diet, prolonged ketosis without medical supervision can have potential risks.
4. Impaired cognitive function: The brain relies on glucose as its primary energy source. Insufficient carbohydrate intake may lead to decreased mental clarity, difficulty concentrating, and impaired cognitive function.
5. Muscle loss: In the absence of sufficient carbohydrates, the body may break down muscle tissue to provide amino acids for energy. This can result in muscle wasting and a decrease in overall lean body mass.
It’s important to note that the specific carbohydrate needs vary depending on individual factors such as age, activity level, and overall health. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on carbohydrate intake to meet your specific needs while maintaining a balanced diet.
Check Your Progress Exercise 2
1) What are simple sugars?
Simple sugars, also known as monosaccharides and simple carbohydrates, are the basic building blocks of carbohydrates. They are small molecules that consist of a single sugar unit. The three most common types of simple sugars are:
1. Glucose: Glucose is the primary source of energy for the body. It is found in many foods, especially in carbohydrates such as fruits, vegetables, grains, and sweets. Glucose is easily absorbed into the bloodstream and utilized by cells for energy.
2. Fructose: Fructose is a naturally occurring sugar found in fruits, honey, and certain vegetables. It is also used as a sweetener in processed foods and beverages. Fructose is sweeter than glucose and is metabolized differently in the body compared to glucose.
3. Galactose: Galactose is less commonly found as a free sugar in nature but is usually bound to glucose to form lactose, the sugar found in milk and dairy products. In the body, galactose is converted into glucose for energy utilization.
Simple sugars are characterized by their sweet taste and their ability to be quickly digested and absorbed by the body. They provide a rapid source of energy due to their simple chemical structure. However, excessive consumption of simple sugars, especially in the form of added sugars, can contribute to health issues such as weight gain, dental problems, and an increased risk of chronic conditions like diabetes and heart disease. It is important to consume simple sugars in moderation and focus on obtaining carbohydrates from whole, nutrient-dense sources like fruits, vegetables, and whole grains.
2) Fill in the blanks.
a) The principal site of carbohydrate digestion is the ……………………………….
b) ………………… and …………………are the major sources of carbohydrates in
our diets.
C) One gram of carbohydrate provides approximately …………………… Kcal.
d) ……………………… is the storage form of glucose in the body.
2) a) Small intestine
b) Cereals and sugars
c) 4 Kcal
d) Glycogen
Check Your Progress Exercise 3
1) What is the role of fibre in relieving constipation?
Fiber plays a crucial role in relieving constipation and promoting healthy bowel movements. Here’s how fiber helps with constipation:
1. Increased stool bulk: Fiber adds bulk to the stool, making it softer and easier to pass through the intestines. It adds moisture to the stool, preventing it from becoming hard and dry, which is a common cause of constipation.
2. Improved bowel movements: Dietary fiber adds volume to the feces, stimulating the natural contractions of the intestines (peristalsis). This helps move the stool more efficiently through the digestive tract, reducing the likelihood of constipation.
3. Speeding up transit time: Certain types of fiber, particularly insoluble fiber, help speed up the transit time of food through the digestive system. This reduces the time the stool spends in the colon, preventing excessive water absorption and promoting regular bowel movements.
4. Stool softening: Soluble fiber, found in foods like oats, beans, and fruits, has water-absorbing properties. It forms a gel-like substance in the intestines, which softens the stool and makes it easier to pass.
5. Promoting beneficial gut bacteria: Some types of fiber, known as prebiotic fiber, serve as fuel for beneficial gut bacteria. These bacteria help break down fiber and produce short-chain fatty acids, which promote a healthy gut environment and improve bowel function.
To effectively relieve constipation, it’s important to consume a variety of high-fiber foods, including fruits, vegetables, whole grains, legumes, and nuts. Additionally, drinking an adequate amount of water is crucial to help fiber function properly and prevent the stool from becoming too dry. Gradually increasing fiber intake and maintaining a consistent intake of fiber-rich foods can help prevent constipation and support overall digestive health. However, it’s essential to consult a healthcare professional if constipation persists or is accompanied by severe symptoms.
2) Fill in the blanks.
a) …………………………… and ……………………… are termed refined cereals.
b) Fibre is the term used for ………………………………… carbohydrates such
C) ………………………………… and ……………………… are some of the rich
sources of fibre.
2) a) Maida and suji
b) non available; cellulose
c) whole cereals and pulses
Check Your Progress Exercise 4
1) What is the meaning of the term ‘water balance?’
The term “water balance” refers to the equilibrium or stability of the body’s water content. It describes the dynamic relationship between water intake and water loss to maintain the proper distribution and amount of water within the body.
Water is essential for various bodily functions, including temperature regulation, nutrient transport, waste removal, lubrication of joints, and maintenance of cellular structure. The body continuously regulates its water balance to ensure optimal physiological functioning.
Water balance is maintained through a combination of factors:
1. Water Intake: This refers to the amount of water consumed through drinking and eating. Adequate water intake is necessary to compensate for daily water losses and maintain hydration.
2. Water Loss: The body loses water through various avenues, such as urine, sweat, feces, and respiratory moisture. Physical activity, environmental conditions (temperature, humidity), and certain medical conditions can influence the rate of water loss.
The body’s regulatory mechanisms, primarily controlled by the kidneys and the brain’s thirst mechanism, work to maintain water balance. When there is a deficit of water (dehydration), the body may signal thirst and concentrate urine production to conserve water. On the other hand, excess water intake triggers increased urine output to eliminate the excess.
Disruptions in water balance can have consequences. Dehydration occurs when water loss exceeds intake, leading to symptoms like thirst, dry mouth, fatigue, dizziness, and decreased urine output. Overhydration, or water intoxication, occurs when water intake exceeds the body’s ability to excrete it, potentially leading to electrolyte imbalances and swelling of cells.
Maintaining a healthy water balance is important for overall health and well-being. It involves consuming an adequate amount of water, recognizing and responding to thirst cues, and being aware of factors that may increase water loss or water intake needs (such as exercise, hot weather, illness, or certain medications).
2) Fill in the blanks.
a) Our normal body temperature is …………………………………………………..
b) Water makes up approximately …………………………… percent of the total
weight of an adult.
2) a) 98.4 F or 37 C
b) 60 – 70 percent.