19 A Christian Guide to Body Stewardship, Diet and Exercise quickly digested, whereas polysaccharides are classified as complex carbohydrates as they take longer for the body to digest. This is an important consideration for individuals with diseases like diabetes and glucose insensitivity as polysaccharides, due to their slower rates of digestion and absorption, help to prevent spikes in blood sugar. Table 2.4 lists the different classifications of carbohydrates as well as sample foods in which they can be found. Table 2.4. Classification of Carbohydrates Simple Carbohydrates Complex Carbohydrates Monosaccharides Disaccharides Polysaccharides Glucose Form of sugar circulating in the blood after foods are broken down Maltose Glucose + glucose; form of sugar found in bread and cereals Glycogen Chains of glucose stored in the muscles and liver Fructose Form of sugar found in fruits Sucrose Glucose + fructose (aka table sugar) Starch Chains of glucose found in grains, legumes, and starchy vegetables Galactose Form of sugar found in milk Lactose Galactose + glucose; form of sugar found in dairy products Fiber Chains of monosaccharides that cannot be separated by the body therefore less is absorbed Carbohydrates can be found in a variety of foods such as grains (e.g., bread, rice, pasta, cereals, oatmeal), fruits, starchy vegetables and dairy products. Fiber is also a type of carbohydrate found in plants and cannot be broken down by the body. Fiber has several health benefits to include aiding in digestion and helping to prevent constipation. Additionally, fiber helps you feel full faster and stay full longer, which can be helpful in terms of weight management. Fiber also plays a crucial role in maintaining a healthy environment within our digestive tract (thereby decreasing the risk of disease), reducing the rise in blood sugar following a carbohydrate-containing meal, and helping maintain healthy lipid levels. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and is found in foods such as oat bran, barley, nuts, seeds, beans, lentils, peas and some fruits and vegetables. Eating foods high in soluble fiber may help to regulate blood cholesterol and sugar levels thereby reducing the risk for heart disease and diabetes. Insoluble fiber does not dissolve in water and is found in foods such as wheat bran, vegetables and whole grains. Insoluble fiber helps to promote bowel health and improve regularity by making the stool softer and easier to pass. Glycemic Index vs. Glycemic Load Blood glucose levels will naturally rise after ingestion of food containing carbohydrates. The rate at which blood glucose levels rise is determined by how quickly the carbohydrate is digested and absorbed. The Glycemic Index (GI) classifies food by how high and for how long it raises blood glucose levels. The faster the carbohydrate is digested and absorbed, the higher the GI ranking.
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