Sugar alcohols are organic compounds which are derived from sugars comprising class of polypols. It is a white and water soluble solids occurring naturally or could be produced industrially from sugars. In commercial foodstuffs, sugar alcohols are used commonly instead of table sugar and often in combination with high intensity artificial sweeteners to counter low sweetness. Besides adding sweet taste, sugar alcohols perform various functions such as providing cooling effect or taste, adding bulk and texture and inhibiting browning which occurs during heating and also retain moisture in foods.

Food Sources

• Baked goods
• Chewable vitamins
• Candies
• Cough drops
• Chocolates
• Drinks
• Cough syrups
• Gums
• Frostings
• Jellies
• Ice cream
• Puddings
• Mouthwashes
• Toothpastes

Health Benefits of Sugar Alcohol

1. Supports metabolism

Sugar alcohols are slowly as well as incompletely absorbed from small intestine into blood. When absorbed, it is converted to energy by process that requires no to little insulin. Some sugar alcohol is not absorbed into blood but passes through small intestine and is fermented by bacteria in large intestine. Its excess consumption provides laxative effect. This means that by consuming foods that contain sugar alcohol, you will eventually have a regular bowel movement.

Moreover, because sugar alcohol supports metabolism, consuming more of its food sources can aid in weight loss. If you have been trying to lose weight for months and haven’t seen any visible results yet, assess your diet and determine if it contains any food that has sugar alcohol. If it doesn’t, it might be high time for you to change your diet and consume more foods that contain sugar alcohol.

2. Diet for diabetic patients

The basic goal for diabetes management is to maintain near to normal blood glucose levels. Diabetic people should consult physician, health professional and dietitian about incorporating sugar alcohols to daily meal plans. It is recommended that diabetic people should manage blood sugars.

However, if you’re diabetic and would want to add foods rich in sugar alcohol to your diet, it’s important to control your proportion. Sugar alcohol is beneficial for your health in a lot of ways, but eating too much can worsen symptoms of diabetes and, in worse cases, trigger other health problems. Thus, make sure to only consume sugar alcohol in small amounts to keep your sugar levels in check.

3. Low calorie and carbohydrate diet

Due to its low energy density, replacing other carbohydrates with sugar alcohols could lower energy density of food products and plays a crucial role in managing weight. Sugar alcohols have a role in lowering overall glycemic challenge of diet. Excessive intake of energy in any form results to weight gain. Consumer should consider total calorie content of diet and avoid over consumption of foods including those which contains sugar alcohols.

4. Dental health

Bacteria in mouth do not act upon sugar alcohols and therefore does not cause tooth decay. Xylitol inhibits oral bacteria and is used in sugarless mints as well as chewing gums for this reason.

Contrary to popular belief, sugar alcohol can prevent tooth decay through the process called remineralization. In its simplest sense, remineralization is the natural process of repairing the outer layer of your tooth. By consuming more foods with sugar alcohol, your mouth goes through remineralization and becomes the reason why your dental health will significantly improve.

Don’t Go Overboard

Your body needs sugar alcohol to function properly. The health benefits that this sweetener provides allows you to remain productive throughout the day. However, keep in mind that excessive consumption of sugar alcohol can also lead to health risks, such as bloating, cramps, and diarrhea.

For you to enjoy the health benefits of sugar alcohol, and ensure that you won’t experience any health risks, learn more about calculated carbs. If you want to maintain or improve your health, you should know how to calculate carbs from sugar alcohol, so you’ll be able to determine whether you’re consuming excessive amounts regularly.

References:

https://www.joslin.org/info/what_are_sugar_alcohols.html
https://en.wikipedia.org/wiki/Sugar_alcohol
https://www.medicalnewstoday.com/articles/320901.php
https://foodinsight.org/sugar-alcohols-fact-sheet/
http://www2.ca.uky.edu/HES/FCS/Factshts/NEP-JRW-11.pdf

Starch is predominantly derived from plant seed, such as wheat, maize, rice, oats, and rye, and from plant roots, such as potatoes. Legumes and vegetables also contribute to the starch content of the diet. Bread and pasta are popular forms of starch, while tropical starchy foods, such as plantains, cassava, sweet potatoes, and yams are increasingly contributing to carbohydrate intake. Starch accounts for 20–50% of total energy intake, depending on the total carbohydrate consumption.

Food Sources

Health Benefits of Resistant starch

1. Lower blood glucose levels

Resistant starch helps to normalize blood glucose by acting like dietary fiber (it slows carbohydrate digestion and absorption), activating glycogen synthesis genes (it cause body to store more carbohydrates in muscles and liver), lower insulin resistance. Supplementing diet with resistant starch control levels of blood glucose in overweight individuals. Glucose balance is the process to maintain normal blood glucose levels.

2. Promote insulin sensitivity

Insulin resistance occurs as the cells become unsuccessful to respond to insulin resulting high blood sugar levels and it is related with higher chances of developing type 2 diabetes and heart disease. Intake of resistant starch promotes insulin sensitivity and lowers insulin necessary to manage blood sugar in both humans and animals. It might promote insulin sensitivity by increasing excretion of bile acids into gut which lowers insulin resistance, lowers fat tissue macrophages that are immune cells which drive development of insulin resistance.

3. Improve metabolic syndrome

Pre-diabetes or metabolic syndrome is a group of factors which promote the chances of heart disease, stroke and diabetes. The risk factors include low HDL cholesterol, large waistline, high triglycerides, and high blood pressure and blood sugar levels. One study conducted on 20 healthy adults shows that resistant starch lowers amount of insulin required after intake of food which helps to treat metabolic syndrome. In patients having metabolic syndrome, adding resistant starch to diet promote cholesterol, triglycerides levels as well as insulin sensitivity.

4. Treatment for Type 2 diabetes

Type 2 diabetes is caused due to the development of insulin resistance which is caused by obesity, genetics, inflammation and high blood glucose. Resistant starch lowers the chances of developing type 2 diabetes in animals as well as overweight adults by promoting insulin sensitivity, lowering blood fat levels and reducing blood glucose. Diet with resistant starch helps to prevent complications caused from excess blood sugar in type 2 diabetes patients. Study on 56 women having diabetes shows that resistant starch promoted blood glucose levels, increased antioxidants ad lowers toxins released by bacteria.

5. Lowers blood triglycerides

Animal study shows that resistant starch impaired dietary fat absorption preventing increase in blood triglycerides levels after meal. It also promotes bowel movement. It is confirmed in both rats and humans, as resistant starch lowers triglyceride after meals.

6. Cholesterol improvement

Addition of resistant starch to bread lowers total cholesterol levels in rats. It decreased LDL and total cholesterol levels while lowering HDL levels in humans and pigs.

7. Heart health

Adding resistant starch in diet could promote heart health by reducing cholesterol levels. Add this starch to diet enhance heart health. Hardening of blood vessels is a major cause to heart disease. It lowers the risk which is involved in hardening of blood vessels in overweight individuals. Beans high in resistant starch lower cholesterol levels and chances of heart disease and diabetes.

8. Kidney problems

Chronic kidney ailment is a complication of diabetes and heart disease. Diet having high amylose maize starch lowers chronic kidney disease by lowering oxidative stress, preventing colon lining damage and reduce inflammation in rats.

9. Prevent weight gain

Regular exercise and dietary resistant starch prevents weight gain by lowering energy gap between drive to eat and suppressed energy requirements. It lowers accumulation of fat and blood glucose levels an enhance breakdown of fat through fermentation in intestines by assisting with obesity.

10. Acts as a prebiotic

Prebiotics excite growth of good gut bacteria. It increases number of good bacteria in large intestine. Resistant starches have various health benefits such as preventing growth of bad bacteria, improving immune function, lower cancer risks and normalizing energy production.

Presence of excessive starch in the body

Starch is converted to sugar quickly and affects blood glucose as well as insulin levels. Blood glucose levels rise with an intake of too many sugary and starchy carbs.  Then it drops blood sugar levels resulting fatigued. It also causes brain to signal that one is hungry even if one just ate. All the extra sugar is stored in fat cells which causes weight gain.

References:

https://www.britannica.com/science/starch

https://www.livestrong.com/article/463973-the-effects-of-too-much-starch-in-a-diet/

https://selfhacked.com/blog/resistant2-resistant-starch-metabolism-autoimmunity-cancer-weight-loss-digestion/

Fructose is also called levulose, or fruit sugar. In many processed foods, it comes in the form of high-fructose corn syrup. This syrup is manufactured from corn and is used to sweeten soft drinks, desserts, candies, and jellies. Fructose consumption has increased greatly in the USA since the 1970s, when high-fructose corn syrup started to be widely used in food processing. High-fructose corn syrup is the major sweetening agent used by the food industry. Galactose is produced by the digestion of lactose, the major carbohydrate in milk.

Even though fructose has a five-sided ring structure, it is still classified as a hexose sugar because it contains a total of six carbons. While fructose is abundant in fruits and vegetables, the majority of fructose in the Western diet comes from foods made with high-fructose corn syrup. High-fructose corn syrup (HFCS) is a widely used sweetener found in soft drinks, fruit juice beverages, and a variety of other foods. Derived from corn, HFCS consists of almost equal amounts of fructose and glucose. It is used so extensively by food manufacturers that it now accounts for approximately 7% of total energy intake in the United States. The U.S. Department of Agriculture estimates that the typical American consumes approximately 35 pounds of HFCS per year. In fact, consumption of foods and beverages sweetened with HFCS now exceeds that of those sweetened with table sugar.

Basically, fructose has exactly the same chemical formula as glucose—C6H12O6—but its structure differs. The arrangement of the atoms in fructose stimulates the taste buds on the tongue to produce the sweet sensation. Fructose occurs naturally in fruits and honey; other sources include products such as soft drinks, ready-to-eat cereals, and desserts that have been sweetened with high-fructose corn syrup

Food Sources of Fructose

Health Benefits of Fructose

Here let’s know some health benefits of Fructose:

1. Helpful for diabetic patients

Historically, in the nutritional management of diabetes mellitus, the ingestion of fructose was recommended as a sweetener for diabetics because it causes smaller increases in blood glucose following ingestion compared to similar amounts of glucose, sucrose, or starches. In fact, fructose, in small quantities, increases the hepatic uptake of glucose and promotes glycogen storage, probably by stimulating the activity of hepatic glucokinase. Also, in individuals with type 2 diabetes mellitus, the addition of a small amount of fructose to an oral glucose tolerance test improves the glycemic response, indicating improved glycemic control. It must be emphasized, however, that the consumption of large quantities of fructose is not recommended, particularly for diabetics who, as a group, are at increased risk for cardiovascular disease, because of potentially adverse effects of fructose on lipid metabolism, body weight regulation, and oxidative stress that may contribute to diabetic complications.

Side effects of Fructose

1. Lead High Triglycerides

The review of journal showed that it lowers HDL cholesterol and increase triglycerides. Liver is responsible to handle burden of metabolizing fructose. It metabolically varies on the way glucose is handled. When liver extract fructose from bloodstream, it could modify fructose into various substances. Some fructose is transformed into triglycerides which is a type of fat.

2. Metabolic Side Effects

Animal and human data shows that high fructose could cause metabolic problems. High fructose causes insulin resistance and diabetes in animals. Moreover, experiment shows that fructose promotes liver fat. It is noted that intake of fructose from two or more colas a day promotes the chances of gallstones and also chronic kidney stones.

3. Obesity

High fructose corn syrup accounts 40 percent of sweeteners which are added to food or other beverages. It is noted that the way fructose is digested promotes the chances that body will store calories from fructose as fat instead of using it as a source of immediate energy. Moreover, fructose is unsuccessful to stimulate leptin which is a hormone with a role in regulating appetite or food intake according to review.

4. Effect on liver

Fructose is metabolized by liver and generates stress on liver detoxification system. The metabolism of fructose in liver cause harmful effects such as formation of uric acid, triglycerides and free radicals. Excess intake of fructose lead to development of non-alcoholic fatty liver disease.

5. Cardiovascular problems

Excess intake of fructose leads to metabolic syndrome which is a combination of five medical conditions such as high triglycerides, large waistline, low HDL levels, high fasting glucose level and high blood pressure. It increases risk of stroke, heart disease and diabetes.

6. Form uric acid

Uric acid is a normal waste product which is found in blood.  The metabolic process which involves in breakdown of fructose could result buildup of uric acid. It is an inflammatory factor which promotes free radical stress in the body. It lowers nitric oxide levels which results chronic tension and contraction in arterial smooth muscle cells. High level of uric acid are related with gout, kidney disease, high blood pressure and being overweight.

References:

https://livehealthy.chron.com/side-effects-fructose-9546.html

https://thetruthaboutcancer.com/foods-with-fructose/

Galactose is a simple sugar which is transformed in the liver before it is used as energy. It is abundant in human diets and assist various functions. Galactose rarely occurs as a monosaccharide in food. It usually is chemically bonded to glucose to form lactose, the primary sugar in milk and dairy products. Galactose does not occur alone in foods. It joins with glucose to create lactose, one of the three most common disaccharides. Lactose, a disaccharide composed of glucose and galactose, is the principal sugar of mammalian milk and the principal carbohydrate energy source for infants and children; thus galactose plays a central metabolic role in human nutrition. Lactose is hydrolyzed in the intestine into glucose and galactose, which together with other sources of these monosaccharides are absorbed and metabolized and used as energy. Galactose additionally is an important constituent of complex polysaccharides, galactolipids, and other glycoconjugates of structural and functional importance.

Galactose is less sweet in comparison to sucrose and glucose. It is regarded as nutritive sweetener as it has food energy. Both glucose and galactose has crucial roles in joining with lipids for forming glycolipids and incorporate with proteins for forming glycoproteins. Galactolipids are vital component of membrane tissues of plants and galactose merging to form more complex galactocerebrosides acts as crucial component of membrane tissues in animal muscles or nerves.

Food Sources of Galactose

The dietary sources of galactose include yogurts, creams, cheeses, honey, celery, cherries, dried figs, plums, soy sauce, kiwi fruit, ice creams, grains, fresh meats and eggs.

Health Benefits of Galactose

Let’s know the health benefits of Galactose:

1. Acts as a prebiotic

Galactose is found in so-called raffinosefamily of oligosaccharides (RFOs) and galactose oligosaccharides (GOS). These prebiotic oligosaccharides provide good effects in the humans’ gastrointestinal tract not only by stimulating growth of intestinal microflora but also its anti-adhesive activity. Galactose oligosaccharides help to inhibit infections by enteric pathogens.

Precautions

• If consumed in excess, it could be harmful to teeth.
• When used in high doses, it has mild laxative effect.
• Some people might experience side effects such as rash, itching, severe dizziness and difficulty in breathing.

References:

https://en.wikipedia.org/wiki/Galactose

http://www.nutrientsreview.com/carbs/monosaccharides-galactose.html

http://www.sugar-and-sweetener-guide.com/galactose.html

https://www.fil-idf.org/wp-content/uploads/2017/05/Factsheet-002_2017-Reasons-why-galactose-is-good-for-you.pdf

https://www.myfooddata.com/articles/high-galactose-foods.php

Maltose consists of two bonded glucose units, does not occur in nature to any appreciable extent. It is fairly abundant in germinating (sprouting) seeds and is produced in the manufacture of beer. The disaccharide maltose comprises of two glucose units. Maltose is produced when starch breaks down—as it happens in human beings during digestion of carbohydrate. It occurs during fermentation process yielding alcohol. Maltose is a minor constituent of a few foods notably barley. It could be formed from starch by hydrolysis in the presence of enzyme diastase. It could be crushed into two glucose molecules by hydrolysis. The enzyme maltase in living organisms could achieve this very rapidly.

Maltose is substantial in fermentation of alcohol, as starch is changed to carbohydrates and is broken down into glucose molecules having maltase enzyme present in yeast. When barley is malted, it is brought into condition in which maltose concentration is maximized. The metabolism of maltose by yeast during fermentation which results production of ethanol and carbon dioxide.

History

Maltose was discovered by Augustin Pierre Dubrunfaut, though this discovery was not widely accepted till it was confirmed in 1872 by Irish chemist and brewer Cornelius O’Sullivan. The term is derived from malt combined with suffix ‘-ose’ which is used in names of sugars. The making and use of Maltose in China goes as far back as Shang dynasty. Use of maltose in Japan since Emperor Jimmu period.

Food Sources of Maltose

Warnings

People with genetic disorders in carbohydrate metabolism such as sucrose-isomaltase deficiency might have deficiency in the enzyme required to digest maltose. It may result in nutrient malabsorption, chronic diarrhea and hypercalcemia.

References:

https://en.wikipedia.org/wiki/Maltose

https://www.healthline.com/nutrition/maltose#section6

http://www.newworldencyclopedia.org/entry/Maltose

https://www.livestrong.com/article/521794-common-food-sources-of-maltose/

http://www.e-natural.org/maltose-maltsugar/

The enzymes that break down starches to glucose and other related sugars act only at the end of a glucose chain. Amylopectin, because it is branched, provides many more sites (ends) for enzyme action. Therefore, amylopectin is digested more rapidly and raises blood glucose much more readily than amylose.

Amylopectin is digested more rapidly in the body. Though the body easily digests most starches, a small portion of the starch in plants may remain enclosed in cell structures and escape digestion in the small intestine. Most of the plants form excess glucose. Individual glucose molecules are highly soluble in water and takes lot of space and move in or out of the cell. Starch molecules are insoluble in water and pack glucose molecules into relatively small space. It makes a good storage molecule for glucose.  The chemical bond is broken easily to release sugars as a source of energy when required. Generally, amylopectin composes 75-80% of starch molecules of most plants with rest being composed of amylose.

Side effects

1. Increase in blood sugar and insulin

Foods rich in amylopectin have high glycemic index which means it could promote blood sugar and insulin levels. Insulin is hormones which assist in delivering sugar from blood to tissues where it is utilized. High insulin level for long time period, it lowers effectiveness of insulin resulting insulin resistance and high blood sugar. Study conducted by feeding 12 participants diet composed of 70 percent amylopectin or amylose for five weeks. In comparison to amylose, amylopectin resulted greater increase in insulin and blood sugar levels. Other study shows that high amounts of amylose slowed carbohydrate digestion or absorption and caused lower blood sugar and insulin levels.

2. Increment in cholesterol

Diet rich in amylopectin has negative impact on level of blood cholesterol. Research has shown that consumption of foods having higher glycemic index such as those with high amylopectin could lower triglyceride and good HDL cholesterol levels. Study shows that insulin resistance could occur as a result of high glycemic diet which is related with increase in production of cholesterol. Study shows that intake of diet rich in amylopectin could led to promote in cholesterol or triglyceride levels in comparison to diet rich in amylose. Animal studies show that resistant starch from high concentrations of amylose could result low blood cholesterol and triglyceride concentration in rats.

3. Increase belly fat

Amylopectin has visible effect on waistline. It is due to intake of lots of amylopectin could promote insulin resulting to increase in visceral fat. Insulin has a crucial role in fat storage or metabolism. It disrupts breaking down of fat and increment in uptake of triglycerides from blood into fat cells. High levels of circulating insulin could cause insulin resistance as well as hike in triglycerides from blood into fat cells. High insulin levels could cause insulin resistance, increase in storage of fat and reduction in fat burning. Study shows that amylose and resistant starch could promote burning of fat, enhance satiety and lowers fat storage.

Food Sources of Amylopectin

• Short-grain rice
• Bagels
• White bread
• Cookies
• White potatoes
• Pretzels
• Crackers
• Instant oatmeal
• Cornflakes
• Puffed rice
• Rice cakes

References:

https://en.wikipedia.org/wiki/Amylopectin

https://www.wisegeek.com/what-is-amylopectin.htm

https://draxe.com/amylopectin/

Amylose is a type of insoluble fiber which is not digested but fermented by some strains of healthy bacteria in the gut.  It has straight chain and positions itself into harder to access portions of starch compounds for avoiding digestion. This form of shape makes it harder to gelatinize which is a vital part of digestive process.

It is a member of class of enzymes which catalyze hydrolysis of starch into smaller carbohydrate molecules such as maltose. Amylase is categorized into two: alpha and beta which differ in way they attack bond of starch molecules. Alpha amylase is common among living organisms. In digestive systems of humans as well as other mammals, ptyalin which is an alpha-amylase is formed by salivary glands and pancreatic amylase is secreted into small intestine by pancreas. Beta amylase is found in molds, yeasts, plants and bacteria. They are the major components of mixture known as diastase which is used in eliminating starchy sizing agents from textiles and in conversion of cereal grains to fermentable sugars.

Food Sources of Amylose

• Seeds, nuts and legumes
• Corn products
• Bread products
• Bananas and plantains
• Oats and barley
• Rice
• Raw starches and flours (such as arrowroot)
• Raw unmodified potato starch
• Root vegetables and tubers (Cassava, potatoes, yam and tapioca pearls)

Health Benefits of Amylose

Here are some health benefits discovered about Amylose:

1. Acts as prebiotic

Amylose acts as prebiotic. It is non-digestible compounds enter colon without being digested where it is fermented by gut microflora. Most of the prebiotics are fibrous and are classified as oligosaccharides. Amylose is a non-fiber type of prebiotics.

Not all amylose are same. Amylose found in lotus seed and purple potatoes outplay that found in high amylose maize starch by developing healthy gut bacteria more efficiently. Prebiotics supply good gut microflora which affect every internal body system. It makes them effective to promote health assorted ways.

2. Strengthen immunity

Good gut bacteria are beneficial to boost immune response. Generally, prebiotic foods offers prebiotic effect which helps to lower concentration of cancer promoting enzymes or bacterial metabolites in gut which causes illness. Animal study conducted in 2016 disclose that supplementation with resistant starch promotes intestinal bacteria and promote immunity in bone marrow.

3. Combat obesity

Amylose has weight losing properties so foods rich in amylose help to combat obesity. Animal studies show significant reduction in fat tissue and prevent weight gain when amylose was provided to enhance gut health. Research shows that people who consume large amounts of fermentable carbohydrates helps to improve in glucose tolerance for current or following meal. It is regarded as second meal effect.

4. Lower heart ailments

In lab, study conducted on animal and two humans disclosed that amylose is able to lower cholesterol levels and high triglycerides. More evidence is required to clarify reduction in chances of heart disease.

5. Reverse diabetes

Foods with high content of amylose help to reverse diabetes naturally. These foods are low on glycemic index indicating, it won’t cause spike in insulin levels. Insulin resistance is the major factor in chronic nature of diabetes or the ability of the body in processing glucose efficiently. Intake of resistant starch promotes glucose tolerance, provides satiety, and lowers weight and inflammation related with diabetes. Amylose helps to alleviate symptoms of diabetes.

6. Colon cancer

Prebiotics and resistant starch is beneficial for lowering chances of colon cancer. Review showed the potential for resistant starch to prevent or control chronic ailments in humans which includes diabetes, obesity and colon cancer. Study on animals showed promising results and human research also stayed on those lines in mechanisms of resistant starch for preventing colon cancer.

7. Oral health

An article has discovered the ability of amylose rich foods in preventing tooth decay which is due to it does not gletanize like other starches.

8. Improve neurological health

Bacteria found in gastrointestinal tract could activate pathways which are involved in signaling of nervous system or brain. In these recent years, this connection has been focused so to help scientist to discover new approaches for preventing and treating mental illness. Research shows that healthy digestive bacteria are associated to lowering chances of autism. Moreover, research has suggested autism associated neurobehavioral issues which could be cured by adjusting gut microbiota.

9. Gut health

Resistant starch could treat leaky gut which is an issue with permeability of gut resulting various symptoms such as headaches, thyroid conditions, food sensitivities, bloating and others. It could achieve this by promoting concentration of butyrate which is a fatty acid involved heavily in gut health. By promoting butyrate in gut, resistant starch lowers inflammation and promotes intestinal barrier responsible for leaky gut symptoms.

Precautions

1. Aggravation of digestive problems

Resistant starch has potential to cause gastrointestinal problems in some people. Mostly it affects people with SIBO referring small intestinal bacterial overgrowth. It indicates overgrowth of bacteria in small intestine. Digestive tract problems such as GERD, IBS and celiac disease are associated to SIBO. Due to inability of small intestine to pass resistant starch before it gets to large intestine, people having these disorders should minimize its intake.

2. Medication side effects

Some medications such as drugs for diabetes and weight loss supplements called starch blockers are likely to interact poorly with intake of resistant starch. It is due to inhibition of enzymes which support digestion. Intake of large amounts of amylose with these could enhance side effects such as diarrhea, abdominal pain, flatulence and other GI problems.

3. Worsen Cystic Fibrosis

People with cystic fibrosis won’t get benefited from high levels of resistant starch in their diets. Patients with cystic fibrosis should have well-documented deficiencies in digestive enzymes which include one which ferment starch which could lead to heart burn and other GI complications. People with cystic fibrosis are prone to SIBO three times higher than people without disease.

4. People with mold exposure

People who are exposed to mold and other fungal toxins have elevated level of MMP9 which is a zinc-dependent enzyme that could cause damage if produced in large quantities in the body. Some sources shows that no amylose diet helps to lower MMP9 levels so one who are exposed to toxins or mold should consult the health practitioner for dietary practices.

5. Cause gluten intolerance

Most healthy people have intolerance to gluten products. It is due to inflammation caused by gluten but also other factors which may influence body’s tolerance for foods which contain gluten.  Experts have suggested that gluten intolerance could be worsened by high starch diets.

References:

https://en.wikipedia.org/wiki/Amylose

https://draxe.com/amylose/

https://www.britannica.com/science/amylase

The term ribose refers to two enantiomers. Usually the term indicates D-ribose that occurs widely in nature. L-ribose is not found in nature. In 1891, D-ribose was reported by Emil Fischer. Ribose is a five-carbon sugar that is critical to the production of ATP. Ribose supplementation is claimed to improve athletic performance by increasing work output and promoting a faster recovery time from vigorous training. While ribose has been shown to improve exercise tolerance in patients with heart disease, several studies have reported that ribose supplementation has no impact on athletic performance.

Food Sources of Ribose

• Chicken
• Ground Beef
• Salmon
• Almonds
• Milk
• Eggs
• Cheddar cheese
• Spinach
• Asparagus
• Broccoli
• White bread
• Whole wheat bread

Health Benefits of Ribose

Listed below are the health benefits of Ribose:

1. Heart health

A key study published in 2003 showed that D-ribose improved both diastolic function and quality of life in patients with congestive heart failure. This study included 15 patients with coronary heart disease and congestive heart failure. It was a double-blind, randomized trial with crossover, so that both groups eventually received the D-ribose. Improvements in heart function were seen on echocardiography, a test with sound waves like a sonogram. In this study, 5 g of D-ribose was given three times a day and there were no adverse effects.

While it seems clear that D-ribose can improve ATP stores that may be depleted in ischemic myocardium, it is not equally clear how much actual improvement is made in the cardiac muscle. In one study, investigators stressed myocardium with a drug called dobutamine, to see if D-ribose would improve the contraction of healthy myocardium when given dobutamine. They also looked at whether or not intravenous D-ribose could reduce ischemia of the cardiac muscle under the dobutamine stress.

2. Energy and Endurance

In a rat model of cardiomyopathy, D-ribose improves the heart muscle’s ability to work. D-ribose can also help living heart muscle work better after the recent death of adjacent heart muscle.

From a variety of animal and human tests, D-ribose shows promise in limiting damage and aiding recovery of heart muscle that has had a lack of oxygen supply.

A key study published in 2003 showed that D-ribose improved both diastolic function and quality of life in patients with congestive heart failure. This study included 15 patients with coronary heart disease and congestive heart failure. It was a double-blind, randomized trial with crossover, so that both groups eventually received the D-ribose. Improvements in heart function were seen on echocardiography, a test with sound waves like a sonogram. In this study, 5 g of D-ribose was given three times a day and there were no adverse effects.

3.  Treat Chronic Fatigue Syndrome

The first was a case study of an individual patient in 2004, who suffered from fibromyalgia. D-ribose was added to her treatment with a decrease in her symptoms. It was postulated that the extra ATP that might be made could help increase her energy reserves and lessen symptoms.

There has also been one open-label, uncontrolled pilot study of D-ribose in treating both fibromyalgia (FMS) and chronic fatigue syndrome (CFS). Both conditions may be associated with decreased energy metabolism at a cellular level. Forty-one patients were given D-ribose. The dose was 5 g, three times a day until a total of 280 g was taken.

4. Skin

ATP levels decline in aging skin. The levels drop in fibroblasts, which are important to maintain youthful tone. It has been postulated that the decline in ATP may contribute to the appearance of aging. In culture, skin fibroblasts regenerate ATP and have increased rate of energy production when given D-ribose. In  a  clinical  study,  20  adult  women  used  a  facial  lotion  with  0.5  percent D-ribose. There was a reduction in the appearance of wrinkles at 14 days and further reduction at 28 days. This was said to be evaluated both subjectively, by the women using the lotion, and objectively by the investigators.

5. Kidney function

D-ribose lower kidney dysfunction and tissue damage caused by chemotherapy drug Cisplatin in mice. It lowers kidney damage caused due to insufficient supply of blood and inadequate neutrophil activation in rats.

6. Brain activity

D-ribose prevents the activation of pro-apoptotic genes in the hippocampus which demonstrated a neuroprotective effect in mice having irregular heartbeat. The deficiency of adenylosuccinate lyase causes psychomotor deficiency, autistic and seizures. In 13 year old female, motor coordination or seizure symptoms were controlled by assorted months of D-ribose therapy.

Precautions

Pregnant or lactating women should consult physician before using this product. People might experience diarrhea, nausea, gastrointestinal discomfort and headache.

References:

https://en.wikipedia.org/wiki/Ribose

http://www.newworldencyclopedia.org/entry/Ribose

https://www.pureencapsulations.com/media/Ribose.pdf

https://www.selfhacked.com/blog/d-ribose-health-benefits/

https://blog.bulletproof.com/d-ribose-health-benefits/

https://www.pureencapsulations.com/media/Ribose.pdf

The monosaccharide glucose is the most abundant simple carbohydrate unit in nature. Also referred to as dextrose, glucose plays a key role in both foods and the body. Glucose gives food a mildly sweet flavor. It doesn’t usually exist as a monosaccharide in food but is instead joined to other sugars to form disaccharides, starch, or dietary fiber. Glucose makes up at least one of the two sugar molecules in every disaccharide.

Glucose is the basic carbohydrate unit used for energy by each of the body’s cells. The body handles its glucose judiciously—maintaining an internal store to be used when needed and tightly controlling its blood glucose concentration to ensure a steady supply. Glucose is virtually the only fuel used by the brain, except during prolonged starvation, when the glucose supply is low.

History

Firstly glucose was isolated from raisins by German chemist Andreas Marggraf in 1747. In 1792, glucose was discovered in grapes by Johann Tobias Lowitz and considered to be different from cane sugar. In 1838, glucose is the term coined created by Jean Baptiste Dumas which have been prevailed in chemical literature. Glucose is essential for many organisms, a correct understanding of its chemical makeup and structure which contributes largely to general advancement in organic chemistry. The understanding largely occurred as a result of investigations of Emil Fischer which is a German chemist who received Nobel Prize in 1902 for his findings. Glucose synthesis established structure of organic material and formed first definitive validation of Jacobus Henricus van’t Hoff’s theories of chemical kinetics and arrangement of chemical bonds in carbon bearing molecules.

In 1992, Otto Meyerhof received Nobel Prize in Physiology or Medicine for discovery of metabolism of glucose. In 1929, Hans von Euler-Chelpin was awarded Nobel Prize in Chemistry with Arthur Harden for research on fermentation of sugar and share enzymes in this process. In 1947, Bernardo Houssay, Carl and Gerty Cori got Nobel Prize in Physiology or Medicine. Luis Leloir was awarded Nobel Prize in 1970 in Chemistry for discovery of glucose derived sugar nucleotides in biosynthesis of carbohydrates.

Food Sources of Glucose

Health Benefits of Glucose

Discussed below are the health benefits of Glucose:

1. Source of energy

Energy is required to support daily activity without which one could get tired easily. Glucose is required for production of energy and required to consume carbohydrate for glucose. After glucose is discharged through digestive system and absorbed into blood stream, glycogen is converted into glycogen which will be handled in the muscle. Glycogen will be converted into energy and required it could be converted into glucose.

2. Enhance endurance

Glucose is an energy source. Glucose plays a significant role in maintaining endurance of body. More stock of glycogen, one have in muscle, more energy, and one have longer time before body starts feel exhaustion.

3. Boost cognition

Study has shown that brain requires glucose for functioning optimally. Research shows that learning process lowers stock of glucose in the brain, once stock becomes depleted, student has problem to focus on study and weak on memorizing.

4. Recover energy

Glucose is required for production of energy so one could perform all the activity regularly without feeling exhaustion but glucose is required as a part of recovery. After long day at work, one requires glucose for recovering energy so one has enough energy to start day tomorrow. At the time of rest, glucose will rebuild and restock glycogen in cells that could be used again wherever required.

5. Physiological processes

Physiological process is like relaxation, muscle contraction, body temperature, respiration and heart rhythm.  Those processes require glucose. In fact, all process in body from heart beat upto muscle contraction requires energy and without glucose energy will drain off.

6. Regulates temperature

Body requires energy for maintaining warm. Glycogen in muscle is the reason why body has temperature. It is closely associated to fat in muscle. People having weight problem easily gets hot due to excess amount of fat in muscle.

7. Natural preservative

Glucose oxidase is an enzyme which is found commonly in bacteria and fungus and used as a natural preservation in foods and acts as powerful anti-bacteria. This enzyme could be found in process of making dried and yogurt products. Glucose is required to activate this enzyme.

8. Build muscle

More glucose is required for more intense workout. Glucose is required during and after exercises. Muscle requires new stock of glucose for energy and with protein glucose is needed to rebuild muscle after workout.

References:

https://en.wikipedia.org/wiki/Glucose

https://drhealthbenefits.com/vitamin-supplement/glucose/health-benefits-of-glucose

Despite their important role as a calorie source, some forms of carbohydrate promote health more than others. Whole-grain breads and cereals have greater health benefits than refined and processed forms of carbohydrate. Choosing the healthiest carbohydrate sources most often, while moderating intake of less healthful sources, contributes to a healthy diet. It is difficult to eat so little carbohydrate that body fuel needs are not met, but it is easy to overconsume the simple carbohydrates that can contribute to health problems.

Green plants synthesize the carbohydrates in our foods. Leaves capture the sun’s solar energy in their cells and transform it into chemical energy. This energy is then stored in the chemical bonds of the carbohydrate glucose as it is produced from carbon dioxide in the air and water in the soil. This complex process is called photosynthesis.

6 carbondioxide + 6 water + solar energy → glucose + 6 oxygen

(CO2 )                           (H2O)                                (C6H12O6)     (O2)

Food Sources of Carbohydrates

Where do carbohydrates come from?

For forming energy-providing carbohydrates from non-energy-providing molecules: H2O and CO2 are limited to plants or bacteria. In a process called photosynthesis, life-forms are capable to couple H2O and CO2 by controlling solar energy. With carbohydrates, oxygen is also a part of this reaction:

6CO2 + 6H2O → C6H12O6 + 6O2

Humans are unable to perform photosynthesis and thus we eat plants and its products such as fruits, legumes, vegetables and grain products to acquire a rich supply of carbohydrates. Beyond plants and their products, milk and dairy are also good sources of carbohydrates. In fact, milk and some dairy products are the only considerable source of carbohydrate from animal foods. It should be mentioned that although humans cannot perform photosynthesis, we do possess the ability to make some carbohydrate in our body.

Are there various types and classes of carbohydrates?

One can guess numerous different kinds of carbohydrates are found in nature. However our discussion will be limited to those carbohydrates found in greater amounts in our diet and those important to our body. Monosaccharides are the simple form of carbohydrates including glucose, fructose & galactose. Its other examples include mannose, xylose and ribose which are not familiar to us. There are more than hundred different monosaccharides available in nature which serve as a building blocks for larger carbohydrates, such as disaccharides, starches, oligosaccharides, and fibers (most).

What are Monosaccharides and what foods have them?

Monosaccharides are as small as carbohydrates get. In another terms, monosaccharides can’t be segregated into smaller carbohydrates. Other carbohydrates are formed of monosaccharides connected together. For instance, disaccharides are composed of two monosaccharides linked together.

Glucose and fructose can be found in foods either independently or as part of larger carbohydrates. Fructose is what makes honey and many fruits sweet and is used commercially as a sweetener either as fructose or high-fructose corn syrup. On the other hand, while some galactose is found in certain foods, it is mostly found as part of larger carbohydrates.

What are Disaccharides?

Maltose or malt sugar may be part of diet naturally in seeds and alcoholic beverages. Sucrose is extracted from the sugar cane plant and the beet, and the sucrose-rich product is called “sugar.” Lactose is the primary carbohydrate found in milk and dairy products. Nutrition scientists often refer to disaccharides and monosaccharides as “simple sugars” due to its relatively small carbohydrate size and their sweet taste.

What are Oligosaccharides and Starches?

Monosaccharides not only serve as building blocks for disaccharides but also for some larger forms of carbohydrates as well.  Starch is the most well known larger carbohydrate. Starch is available in various degrees in plants or its products (such as legumes, fruits, vegetables,and grains). It consists of large, straight and branching chains of monosaccharide glucose. Some shorter branching chains are used by food manufacturers for foods production. The short or branching chains which practiced by manufacturers of food termed as maltodextrins or is derived from incomplete digestion of corn starch.

In the human diet, we can also find limited carbohydrates, termed oligosaccharides, composed from just a few monosaccharides (three to ten) linked together. Since these are found in relatively small amounts, they are not as essential to discuss. However, a few of these carbohydrates (for example, raffinose and stachyose) will require mention later on, not only for its nutritional value but also for effects in digestive tract.

Plants create starch for storing energy such as mammals storing fat. On other hand, plant fibers are not necessarily stored energy but serve more structural roles for plants. Similar to starch, fiber consists of straight or branching chains of Monosaccharides but building block of Monosaccharides do not limit to glucose only.

How much Carbohydrate do we eat?

We are eating more calories today than in the past several decades and carbohydrates are making a greater contribution to those calories. In countries such as the United States and Canada, about half of the energy adults eat comes by way of carbohydrates. Half of this carbohydrate is found in form of starch and other in form of simple sugars. Sucrose makes about half of simple sugars we consume. In Asia and Africa, intake of sucrose has lower contribution with high intake of grains such as wheat, rice, vegetables and fruits.

What are the recommendations for Carbohydrate consumption?

The RDA for carbohydrates is 130 grams per day for adults. This is based on the amount needed to supply adequate glucose for the brain and nervous system, without having to rely on ketone bodies from incomplete fat breakdown as a calorie source. Somewhat exceeding this amount is fine; the Food and Nutrition Board recommends that carbohydrate intake should range from 45% to 65% of total calorie intake. The Nutrition Facts panel on food labels uses 60% of calorie intake as the standard for recommended carbohydrate intake. This would be 300 grams of carbohydrate when consuming a 2000-calorie diet.

North American adults consume about 180 to 330 grams of carbohydrates per day, which supply about 50% of calorie intake. Worldwide, however, carbohydrates account for about 70% of all calories consumed and, in some countries, up to 80% of the calories consumed. One recommendation on which almost all experts agree, including the 2010 Dietary Guidelines, is that one’s carbohydrate intake should be based primarily on fruits, vegetables, whole-grain breads and cereals, and beans, rather than on refined grains, potatoes, and sugars.

Health Benefits of Carbohydrates

Some health benefits that could be experienced with an intake of Carbohydrate rich foods:

1. Mood regulation

Mood can go from perfect to nasty in few hours. Especially this could be noticed when one is hungry and the reason behind this is carbohydrates. Additionally, low level of blood sugar makes one feel lethargic and irritated so low intake of carbohydrate is related with depressive illness and other mental problems. Carbohydrates have stimulating effect on serotonin production which is one main regulator of good mood in brain. Low levels of serotonin levels in brain are seen in depression patients and less than ideal mental states.

2. Maintain waistline

Carbohydrates are available in various foods. Fiber is a carbohydrate which is slow digesting and offers enormous health benefits. People with diet rich in fiber maintain ideal body weight and even assist to lose weight. Fiber promotes satiety which makes to eat less and be satisfied for longer time period. Fiber absorbs water in stomach or intestines resulting bulk. This does not refer to processed whole grains as it loses much nutritive benefits.

3. Healthy heart

Carbohydrates could improve or worsen the heart health which relied on what carbohydrate is consumed. If can of soda is a preferred carbohydrate source then it does not offer any benefits. Instead if one opts for steel cut oats, then it improves blood lipid values by lowering bad cholesterol and triglyceride aspects of lipid profile. These lipids if highly circulated promote chances of atherosclerosis causing damage to heart.

4. Brain function

This is the major benefit which carbohydrate offers. People with ketogenic or low carb diet have inhibition in deep mental co-ordination and performance. They also experience brain fogs or period where they become unable to process thoughts and recall memories. Furthermore, carbohydrates are demanded for brain functioning.

5. Lower the chances of cancer

Tomatoes, onions, bell peppers and various vegetables contain carbohydrates which one should aim for. It is packed with antioxidants and assists to combat abnormal cellular growth. Foods with high fiber promote removal of waste and cholesterol. Foods with wholesome carbohydrates combat early stage of cancer as cell needs glucose as its basic fuel source. Intake foods which convert slowly to glucose can lower nutrient supply and apoptosis or cell death may occur.

6. Promote sleep

Foods with slow digesting carbohydrates contribute to sound sleep. Furthermore, neurotransmitter serotonin assures to provide restful sleep. People having diet with low content of carbohydrates experience harder time synthesizing serotonin with insomnia. Milk is regarded to be the best carbohydrate for sound sleep.

7. Proper digestion

Most of the natural carbohydrate rich foods have high content of fiber which is essential for intestinal health. Fiber helps in moving food and waste material along unobstructed throughout the body. These foods absorb water, prevent constipation and minimize the risk of colon cancer by shortening time waste spends in contact with healthy cells.

8. Enhance metabolism

Metabolic crash occurs when calories and carbohydrates are lowered. It is a primary response by body to survive as it is hardwired in our DNA those periods of low feeding associate to starvation. As a response, body slows non-essential metabolic activities and does adequate so that we live. We know that we are not starving; body just does its job. Carbohydrates are required to support normal thyroid hormone or overall metabolic activities by allowing burning more calories throughout the day.

9. Improves performance of athletes

Carbohydrates are crucial for those who get involved in sports or athletics. The body requires adequate supply of energy to perform effectively. Though fat offers an alternative source of energy, it could not beat what carbohydrate provides.

10. Packed with energy

Carbohydrates are the primary source of energy. It is converted in glucose required for ATP production-energy currency used in body. Low carbohydrate diet is required for facilitating glucose production and supplementing it with other alternative source of energy. When feeling lethargic, meal with sufficient carbohydrates might be helpful.

11. Promote muscle mass

Bodybuilders or anyone who is interested in growing muscle mass should consume quality protein to promote glycogen stores. It makes muscles to look fuller and facilitates its increase in strength which goes with larger muscles.

12. Promote satiety

On the basis of serotonin actions and gastric enzymes, carbohydrate foods makes one feel satisfied after consumption. For best results, combine it with other macronutrients.

References:

https://www.naturalfoodseries.com/13-benefits-carbohydrates-foods/