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>> So this is our carbohydrate family tree.
We have two branches of the tree.
We have our simple, or sugars,
and we have our complex, or starches.
If we look to our sugars, there's two branches.
There's the monosaccharides, which are made
up of either glucose, fructose, and galactose,
or the disaccharides, which are sucrose, maltose, and lactose.
Didn't I say anything ending in -ose is a sugar?
There's the six sugars.
They all ultimately become glucose.
Even though fructose and galactose are absorbed
after we digest that fruit or that milk, they are fructose
and galactose, but they go off to the liver,
and the liver converts them to glucose.
So as far as sugars are concerned,
we're really talking about glucose.
When we look at the complex side of the family,
the polysaccharide, or the starch,
we see that's either amylose or fiber.
Amylose is what we're gonna find when we eat that piece of bread
or that bowl of rice, so that bowl of pasta.
Through digestion, we get individual units of glucose.
When we have a lot of glucose, we will make it into glycogen,
and we'll store that glycogen in our muscles and in our liver.
As mentioned, whenever we chose a plant,
we're going to get fiber.
Some will be soluble.
Some is insoluble.
And they each serve a purpose in the body.
How do we get glucose?
Well, we have -- whatever food we choose,
it undergoes digestion.
If it's a starch food, it begins its digestion in the mouth
because we have salivary amylase.
If it's a sugar, it - nothing happens to it in the mouth,
in the esophagus, in the stomach.
Everything happens in the duodenum, which is the start
of the small intestine because in the small intestine,
we have pancreatic amylase coming from the pancreas.
We have maltase that's going to hook up with maltose.
We're going to have sucrase that will hook up with sucrose.
And we have lactase to break down lactose.
And the breakdown, I'm talking about hydrolysis.
What about the fiber when we choose that plant?
Fiber is not digested in the stomach, in the mouth.
It is not digested in the small intestine,
but some fiber will actually be acted upon by the bacteria
in the large intestine,
so we end up with a little bit, but it's very minor.
So here's our small intestine, our villous.
Remember, we've got our - at the end of our work of digestion,
we have our monosaccharides.
They will then enter the capillaries of the villi.
The villi has in it the capillary network,
and our little monosaccharides will travel
to the liver via the portal blood system, and what happens
at the liver, galactose
or fructose will be converted to glucose.
So all roads lead to glucose.
Sometimes people avoid milk
because if they have milk they will be -- will suffer.
There's no two ways about it.
They will have the symptoms of bloating
and abdominal discomfort and diarrhea,
and that doesn't sound too good.
So some people, the only place
that you will find a carbohydrate
in animals is in milk.
So many times people, because they know they have a problem,
they will not eat or consume dairy products.
Now, that's a bit of a problem
because dairy products is a great source of great protein
and calcium and phosphorous and magnesium and vitamin D.
Where else are we gonna get our vitamin D?
So it is a problem, nutritionally.
What is the problem that the person is suffering from?
It's called "lactose intolerance."
And why do they have that problem is
because they do not have lactase,
the enzyme that breaks down lactose.
That may be -- why do they not have lactase is sometimes people
are born without it, without -- because an enzyme is a protein
and we've got to have the code to make that protein,
and they weren't born with the code.
Or maybe, as we age, we decrease the amount
of lactase being made.
What do you do if you are lactose intolerant?
You certainly don't want to give up on dairy.
You want to maybe take smaller batches.
You can use acidophilus milk, yogurts,
buttermilk, fermented products.
You could try to put nonfat milk powder
in casseroles to get your calcium.
You might want to use enzymes in regular milk, and they dissolve,
and you now have the enzymes that you are lacking.
Definitely, if you move totally away from dairy products,
you really may have to be careful of a vitamin
or mineral deficiency developing.
It is really quite vital for the body
to have a constant supply of blood glucose.
If we get to low, we could be dizzy and week.
If we get too high, we could feel fatigued,
so our body works very hard
at maintaining adequate glucose levels.
A normal amount would be anywhere from 70
to 100 milligrams per deciliter of blood.
Low blood glucose levels would be less then 70,
pre-diabetic levels would be over 100 up to 125,
and diabetics would have levels
of over 126 milligrams per deciliter
of blood based on fasting levels.
So what do we do to maintain adequate level?
What we do is we rely
on two very important hormones: insulin and glucagon.
So you sit down to a meal, there's a very good chance
that there will be carbohydrate in that meal.
You eat that meal; your blood glucose rises.
After you've digested and absorbed,
your blood glucose rises.
That triggers, or stimulates, the pancreas to release insulin.
I always call it "insulin, the hormone of plenty."
When we've got plenty of glucose in the blood,
we're going to have insulin coming out of the pancreas,
and then what insulin will do is get glucose into cells,
whether they be muscle or the liver,
and then the muscle can use the glucose
for energy, or the liver can.
Or if not, they can make it
into the storage glucose, which is glycogen.
And if we've filled our glycogen stores,
then we can make glucose into fat.
But insulin does such a good job,
that will then cause our blood levels of glucose
to decline or decrease.
So that then triggers the pancreas
to secrete a different hormone called glucagon.
I always like to say, "The glucose is gone."
Glucagon. And so the low blood glucose levels will have
to be raised.
How to do that?
Well, glucagon will go to the liver, and it will say,
"Hey, I need some help."
And so the liver will break down its glycogen to glucose,
and then that glucose goes into the blood.
And what happens then?
The blood glucose level rises.
So we're continually doing this insulin, glucagon, eating,
not eating, on a regular basis, everyday.
So you don't want to skip a meal.
You don't want to wait too long for a meal.
You want to eat a mix of nutrients.
And you also want to exercise.
That's the way all of those factors will help you control
your blood glucose levels.