Carbohydrates Flashcards
what are some examples of carbohydrates
starches, sugar, dietary fibre, glycogen
what is a monosaccharide
single sugar
what is 3 examples of monosaccharides
glucose, fructose, galactose
what is glucose used for
essential energy source
what is fructose
the sweetest monosaccharides
what does galactose rarely occur as
rarely occurs naturally as a single sugar
if you had 2 monosaccharides what would this form
disaccharide
what is a disaccharide other name
sugars
what 1 monosaccharides is always include to form part of the disacchride
glucose
when is maltose produced
during germination of seeds and fermentation
what forms maltose
glucose + glucose
what is sucrose
refined from sugar beet, sugar cane e.g. white sugar
what forms sucrose
glucose + fructose
where do you find lactose
in dairy products
what forms lactose
glucose + galactose
when you have a few glucose what is this called
oligosaccharides
when you have many glucose what is this called
polysaccharides
when oligosaccharides and polysaccharides link together what do they form
straight chain = 1,4 bonds
OR
branched chain = 1,6 bonds
what is a storage form of glucose in plants called
starch
what is 3 example of starch
grains, tubers, legumes
what is a multi branched polysaccarides of glucose called
glycogen
glycogen is the main storage from of _____ in the body
glucose
glycogen provides glucose during fasting to where
the body and 60% to the brain
what does it mean by dietary fibre
fraction of edible part of the plant or extract or synthetic analogue that includes polysaccharides, oligosaccharides and ligins
in the dietary fibre what are the edible part of the plant resistant to
digestion and absorption in small intestines, w/ complete of partial fermentation in large intestines
what physiological effects are promoted in dietary fibre
- lactation
- reduced blood cholesterol
- modulation of blood glucose
what is the other name for resistant starch
non starch polysaccharides
explain what resistant starch is
prebiotic fibre which is important in the formation of good gut microbiota
other types of starch is broken down in the small intestines where is resistant starch broken down in, and what does the mean for digestive health
large intestines.
digestive health is increased through fermentation of starch by the good bacteria now in the bowel
what system/response is improved if the good bacteria now in the gut can nourish cells to line gut wall
healthy immune response
why can’t enzymes break food down in small intestines - what intrinsic and extrinsic factors are taken into consideration
intrinsic factors: physically inaccessible, starch granules
extrinsic factors: chewing time, transit time
from a study done in the lancet what is the benefit found of having high fibre foods and what food group should we be having to improve this
decreases risk of chronical diseases
grains
what type of study was the ANS 08/09
cohort
what was the type of assessment record used in the ANS 08/09
24hr recall
how were the people recruited in the ANS 08/09
through the electro roll
how many people were recruited
400
explain what free sugars are
include monosaccharides and disaccharide added to food by manufacturer or consumer or sugars naturally present in foods such as honey, syrups, fruit juices
what is an example of intrinsic sugar and what is
fruit and vegetables - sugar that is naturally in the foods
what is an example of added sugar and what is it
sugar extracted, concentrated and refined from sources such as sugar can, fruit or coconut
what % does WHO recommend both adults and children reduce their intake of free and added sugars
less than 10% of total energy intake
how do you reduce free and added sugar intake
sugar tax, labelling, non nutritive sugars, modify taste
does NZ or Australia have a sugar tax
No
why might countries have a sugar tax (more then 45 countries) e.g. part of American, Europe, africa
because prevent obesity, increased blood cholesterol or teeth decay
what does non nutritive sweetners mean
low - calorie sweeteners
what is amylase
an enzyme made by the pancreas and by glands in the mouth
what does amylase break carbohydrates and starches into
sugars
what causes food to be broken down in the mouth
amylase
amylase as saliva and pancreatic juice
- what substance is digestive and what product is formed
digestive: starch
product: maltose
lactose in intestinal enzymes
- what substance is digestive and what product is formed
digestive: lactose (milk sugar)
product: glucose and galactose
where in the body is bile from
liver
for CHO metabolism glucose, galactose and fructose travel via ___ ___ ___ to liver
hepatic portal vein
in the liver what is galactose and fructose converted to
glucose
what does lactase persistence mean
able to digest lactose in milk - energy in small intestines that break lactase to glucose
- its working able to product it
what is the Glycemic index equation
AUC (food of intrest) / AUC (glucose) x100
what is the range of high GI
70-100
what does high GI mean
carbohydrates which break down quickly during digestion - releasing blood sugar fastly into blood stream
what is the range for medium GI
56-69
what does medium GI mean
CHO which break down moderately into the bloodstream
what is the range for low GI
0-55
what does low GI mean
AHO which break slowly during digestion, releasing blood sugar gradually into blood stream
what are some examples of low GI
lentils, broccoli, tomatoes, fructose,
what are some food examples of medium GI
banana, wholegrain bread, energy bar, honey
white bread, sports drinks, pancakes, watermelon, fries are types of what GI
high GI
why does something like nutella have a GI of 33 (low GI)
the fat content lowers GI (slows digestion), macronutrient changes food, serving sizes
what is the glycemic index
numeric score of blood to tell you how fast it makes your sugar rise. Lower GI slower blood sugar rises after eating that food (typically high fibre), more processed foods have higher GI
what does GI not tell you
how high blood sugar could go when actually eat the food
what does glycemic load do which is more accurate that glycemic index
how quickly it makes glucose enter bloodstream and how much glucose per serving it can deliver
why does watermelon have a high glycemic index yet glycemic load is only 5
watermelon gives high energy but serving of watermelon has so little carbohydrates that glycemic load is only 5
according to ANS 08/09 what foods contain most dietary fibre intake
bread, vegetables, potatoes
what is a pro of having bread in the diet
has lots of nutrirents
what is the difference between einkorn and modern wheat
einkorn- uncharged for 12,000 yrs
modern wheat - bred for higher yields and strong gluten
modified over time
what parts of the kernel contains what nutrients
whole - dietary fibre
endosperm - iron
germ- fibre
when you take bran and germ away in the production of flour milling what happens
important minerals, fat fibre, vitamins are lose = loss of nutrient
what is stone ground
ancient method for milling flour
what is stone ground method different to modern day milling
stone ground: genetil on the grain. grain, endosperm, bran and germ are all grounded in the one process through running between stones - taste better and better for you
modern-day milling: fractions are striped at different stages to create prefect white flour
what is celiac disease caused by
abnormal immune system response to the proteins in gluten
why is gluten important w/ bread making
viscosity, traps gases - makes bread light
what is a type of bread that has reduced the gluten in the product through technologies
sourdough
what is a systematic review
put more studies together to have more data
what is WCRF find about dietary fibre and colon cancer
having food with dietary fibre decrease risk of colorectal cancer
what is lactase
enzyme in small intestines breaking down lactose to glucose + galactose
if lactase doesn’t persist or low what will this mean
lactose intolerence
won’t be broken down in small intestine and go into the large intestines and will cause symptoms
