Lesson 1: Introduction
Before you start this course, I highly recommend a textbook by Elson M. Haas called “Staying healthy with nutrition” – The complete guide to diet and nutritional medicine for a complete reference and guidance in this course. With this course, you will be guided step-by-step about what you need to know about “General nutrition”. Finishing this course would definitely not mean that you have learnt everything about nutrition. An inquisitive attitude towards this subject will lead to new discoveries. I have observed that we discover new things about ourselves only after we have experimented with ourselves. Be a good sport and be willing to experiment with yourself as much as possible. There is no such thing as a perfect advice in the area of nutrition as your body is different than the rest. I find it fun to experiment things with myself as it helps me to understand my body much better. Understand the needs of your body, what it needs than what your stomach needs. Your journey to a healthier approach towards living starts here…
Building Blocks: Carbohydrates
Carbohydrates are organic molecules consisting of carbon, hydrogen and oxygen in the ratio 1:2:1. They are a basic source of energy. Carbohydrates are produced by plants by the process of photosynthesis. Foods that contain carbohydrates are whole-grains, fruits, tubers, vegetables, legumes e.t.c. These foods play a very important role in the functioning of the nervous system, internal organs and muscle system. Carbohydrates are proved to be the best energy providers and are also found to regulate fat metabolism. Some foods are high in fiber content which provides bulk to the food hence aiding in the elimination of waste from our body. Carbohydrates are classified into 3 classes:
*Sugars: These consist of monosaccharides and disaccharides. Monosaccharides are simple sugars. Examples - Glucose, fructose and galactose. Glucose is found in some fruits (like grapes) and it is also found in milk sugar and malt syrup. Glucose is the principal sugar used by the tissues and cells for energy. Increase in glucose levels indicates a diabetic condition where as low levels indicate hypoglycemia. Fructose is found in almost all fruits, honey and some vegetables. Fructose can be converted to glucose for a quick source of energy in the liver. Galactose is derived from the metabolism of lactose of the milk sugar. Examples of disaccharides include lactose, sucrose and maltose. Lactose consists of glucose and galactose. Lactose enzyme is sometimes deficient in some people and hence they have problems digesting milk. Sucrose is found in maple syrup, sugarcane, molasses and pineapple. Sucrose consists of fructose and galactose. Sucrose is excessively used in our society in the preparations of foods such as ketchup, dressings e.t.c. Consuming sucrose in large amounts may lead to obesity, toothache, PMS e.t.c. Maltose is a chain of glucose molecules. Maltose is found in malted snacks and beers.
*Starches: These are polysaccharides and are called complex sugars. Starches need to be broken down to simple sugars for their utilization. Foods containing starches are potatoes, whole-grains as well as vegetable roots. Glycogen is the animal polysaccharide present in liver and muscles. It is stored in our body. The partially digested polysaccharide formed from the breakdown of starches is called dextrin.
*Fiber: They are indigestible cellulose found in the coverings of fruits, vegetables and cereals (e.g. bran). They are low in calories and hence aid in the elimination of waste from the body. A diet lacking fiber is linked with problems like constipation, colon cancer and appendicitis. Examples are Psyllium seed husks, alginate, and guar gum e.t.c.
