Carbohydrates Flashcards
Carbohydrates functions
Provide the major source of energy Protein sparing Normal fat metabolism Provides fiber Maintain blood glucose Enhances learning & memory
Carbohydrate foods
Cereal grains - rice, oats
Vegetables - potatoes, beets, peas
Fruits
Sugars
Monosaccharides
Simplest carbohydrates that can no longer be broken down.
- Glucose: sugar carbohydrates must be broken down for absorption
- Fructose: found in honey and fruit.
- Galactose: simple sugar when lactose is broken down
Disaccharides
Double sugars that are reduced by hydrolysis to monosaccharides
- Sucrose: granulated, powdered and brown sugar
- Maltose: as a result of the digestion of grain
- Lactose: sugar in milk
Polysaccharides
Complex carbohydrates containing combinations of monosaccharides
Examples include starch, dextin, cellulose and glycogen
Endosperm
The inner part of the kernel of grain contain the carbohydrate
Bran
Outer covering of grain kernels
Germ
Embryo or tiny life center of each kernel of grain
Glycogen
Glucose as stored in the liver and muscle
Glucagon
Hormone from alpha cells of the pancres; helps cells release energy
Cellulose
Indigestible carbohydrate;provides fiber in the diet
Dietary fiber
Indigestible parts of plant absorbs water in large intestine, helping to create soft bulky stool
Decreases level of fat in blood
Improve insulin sensitivity
Decrease risk of heart disease
Soluble fiber: dissolve in water and slow down digestion to give you that “ full feeling”
Pectins, beta-glucan, some gums, mucilage
FRUIT Apples Peaches Plums and prunes Bananas Oranges
GRAINS
Oats
Barley
LEGUMES Dried peas Beans Lentils Flaxseeds Nuts
Insoluble fiber: add bulk to diet and help with constipation, have that ‘laxative’ benefit
Cellulose, lignin, some hemicelluloses
Dark leafy vegetables Root vegetable skins Cabbage Zucchini Green beans Barley Whole grains Brown rice Wild rice Wheat bran
Starch
Plants store glucose in chains of starch
Amylose
Straight chain
More resistant to digestion
Resistant starch
• May improve health of digestive tract
• May improve glucose tolerance
• May stimulate growth of beneficial intestinal bacteria
Amylopectin
Branched chain
Easier to digest
Function of Soluble fibers
Slow gastric emptying
Reduces serum cholesterol
Normalize blood glucose
Insoluble fibers
Relieves constipation
Breakdown of Maltose
Glucose + Glucose
Breakdown of Sucrose
Glucose + Fructose
Breakdown of Lactose
Glucose + Galactose
Carbohydrates prevent ketosis. What is ketosis?
Elevation of blood ketones
This is when ketone bodies are produced after inadequate fat oxidation due to a lack of glucose which is needed to efficiently burn fat.
Muscles and other tissues can use ketone bodies for energy but they are produced in small quantities.
Therefore, increased production causes nausea fatigue loss of appetite and ketoacidosis
Ketones
- Substances to which fatty acids are broken down in the liver
- acidic
- accumulate in the blood and upsets acid base balance
Ketoacidosis
a metabolic state caused by uncontrolled production of ketone bodies that cause a metabolic acidosis
Carbohydrate recommendations
Minimum 130 grams per day
• 8 servings per day
Low cho diet - 20g - 50g
Glycogenolysis
Breakdown of glycogen to glucose 1 phosphate
Glycogenesis
Synthesis of glycogen from glucose
Gluconeogenesis
Synthesis of glucose are glycogen from non CH0 precursors
Normal blood glucose
4.0 to 5.9 mmol/l
70 to 100 mg/DL
Glycemic index
Classifies the effect of carbohydrate containing Foods on blood glucose
Glycemic load
A number that estimates how much the food will raise a person’s blood glucose level after eating it
Fibre needed for 14 to 18 years old
Males 38
Females 36
Fibre needed for 19 to 50 years old
Males 38
Females 25
Fibre needed for 51 to 70 + years old
Males 30
Females 21
Fiber needed for pregnancy
28
Fiber needed for pregnancy
29
Whole grain
All parts of the grain kernel are used
Multigrain
Contains more than one type of grain
