Monday, January 17, 2011

Introduction to Calories and Carboydrates

A Calorie  
A calorie is a unit of energy. This energy is from what you eat and drink and the body utilizes these calories for many of things-- function of the body (breathing,function of brain and organs), moving, or even exercise. When someone eats more calories than needed, the excess can be used to build tissue (i.e. muscle/fat/glycogen), which is stored for later use or is simply wasted. If one does not eat enough to fuel their own personal needs, the body used its stored fuel, whether it be fat, muscle, or glycogen, to fill the deficit--thus losing weight.
1 calorie (1 Kcal) = 4.18 kJ


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Carbohydrates
Carbohydrates are a broad group of molecules that are found in a variety of different foods. I'll split them into three different sub sections:
The Primary role of Carbohydrates is to provide the body with energy.Carbohydrates are the ideal fuel compared to other alternatives.
Sugars
Sugars are short chain or single unit molecules. Usually made up of fructose, glucose, and/or   galactose, which can all be combined in a variety of ways to form the sugars maltose, lactose, and sucrose. These are the primer energy for the body and have 4 calories per gram. They can be found naturally in foods such as:
  • Fruits - Mainly a combination of fructose, glucose and many different other types of sugars. Examples include, berries, apples, pears, melons, citrus fruits, and all other types.
  • Dairy - Usually is lactose, found in dairy products such as yogurt, milk, cheeses, ice-cream etc. The sugar lactose is the main issue in those that are lactose intolerant, and should not be confused with dairy allergy (milk proteins).
Starches
These are long chains of glucose molecules. Consists of a large number of glucose units joined together. This polysaccharide is produced by all green plants as an energy store. Like sugars they have 4 calories per gram. Examples include:
  • Whole grains and products (oats, barley, rye, WHEAT, brown rice*(my fav), corn)
  • Legumes such as kidney beans, chick-peas, white beans, split peas, black beans.
  • Starchy vegetables such as potatoe, sweet potato, taro* and yams* (delicious)
Fiber
This type of carbohydrate can't be easily be used by the body as energy. Compared to starches and sugars it only has about 1.5-3 calories per gram (depends on the type). It is very important for ones health to have high fiber included into your diet. Fiber helps control and prevent a number of diseases, including bowel cancer, high cholesterol, high blood pressure, dementia, and heart disease. This aids also in weight loss, helps to fill you up and keep you full. Fiber exceptionally helps the intestinal lining and the good bacteria in your in your intestines. The fibers are usually divided into two types:


  • Soluble Fiber - Good example would by psyllium, found in fruits legumes, vegies, and whole grains.
  • Insoluble Fibers - Found in brans, outer coverings of seeds, and grains.

20 comments:

  1. Nice blog man! Pictures really add to it. Nice info also!

    Hit me back

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  2. wow, good information man. good job.

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  3. good info brah!

    following.. follow me

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  4. Awesome info man. Will use this to watch my calorie/food intake

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  5. which do you think is the most benificial

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  6. awesome! read the info

    followed and if you have or had any of your girlfriend or ex say anything dumb, leave a comment on my blog!

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  7. great info man. the charts are especially cool

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  8. lots of really useful info man, thanks!

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  9. Cant hate on some clean carbs in my post-workout drink!

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  10. Nice info, thanks for the read. Follow back brah.

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  11. I took a nutrition class in college and all of that is spot on... GOOD JOB SIR

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  12. damn im going to keep checkin on this page

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  13. this blog is relevant to my nutritional interests

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  14. Good summary of all the major basic nutrients

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  15. That's actually a pretty good looking chart. Beware the 6 pool brah ;)

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