carbohydrates Flashcards
whole grain vs refined grains
whole grain = all grain start as a whole kernel, which includes the bran,the germ and the endosperm
refined grains= processed to remove parts containing fibre, some vitamines, minerals and phytochemical
negative health consequences of too much carbohydrates ?
-weight gain
-increase dental caries
- some chronic disease
-loss of high-fibre food benefits
how much CHO do i need ?
according to the AMDR 45 - 65%
according to RDA 130g/day
AI for fibre = 38g/day for men, 25g/day for women
athletes AMDR can increase to 70-75% fue ti increase needs for endurance schedule
three most common monosaccharides ?
glucose = one of the main sources of calories
-can cross blood-brain barrier
fructose= commonly found in honey, fruits and root vegetable
galactose=known as milk sugar
disacggarides
2 singles units joined together
lactose= glucose+galactose;also called milk sugar
maltose= glucose+glucose
sucrose= glucose+fructose; found in sugar cane, honey
food that contain simple and complex CHO
simples CHO found naturally
-fruit
-milk-based products
-white sugar, brown sugar
-molasses,honey,maple syrup
processed food
-pies,cookies,cakes
-soft drinks, energy frinks
complex CHO found naturally
-grains
-whole grains
-cereal
-legumes, black beans
-nuts , seeds
-fruit
about sugars
naturally-occurring sugar= is the sugar found naturally within foods
free sugar= is the sugar no longer naturally-occurring state
added-sugar= is the free sugar that has been added to foods
total sugar=is a combination of free sugar and natural-occurring sugar
sweeteners= are food additives that are used to give products a sweet taste
how much added sufar should we consume ?
just 5%
benefits of fibre ?
- Fiber slow down the absorption for simple sugar which can help maintain health blood glucose levels
-provided prebiotic
-may decrease risk of colon cancer
grams of fibre per day of mens and womens
for mens are 38g for women are 25g
what is a simple CHO vs Complex CHO ?
Simple carbohydrates are sugar with little ring-shaped molecules made of carbon, hydrogen and oxygen
monosaccharides=single molecule/unit
-glucose
-fructose
-galactose
disaccharide= 2 singles units/molecule
-lactose
-maltose
-sucrose
complex Carbohydrates are formed when these rings link up together to make long chains
different types of fiber?
Soluble fiber = dissolve in water
-helps to lower cholesterol
find in oats,legumes,barley
-broccoli, carrots, apples, pears, oranges, bananas
insoluble fiber= hold into water
find in skins of fruits and vegetables
nuts and seeds
do you think its beneficial to decrease all simple sugars ? why ?
how is blood glucose regulated in our body ?
insulin and glucagon work together in balance of blood sugar , glucagon breaks down glycogen to glucose in the liver , insulin enables blood glucose to enter cells where they use it to produce energy
different types of diabetes ?
diabetes 1= when your body doesnt produce enough or non insulin , so the levels of glucose in the blood gets too higher
diabete 2= when your body have higher levels of insulin and glucose
what is glucemic index ?
is a scale that ranks a carbohydrates-containing food or drinks by how much it raises blood glucoses after it is eaten or drank
what is lactose intolerance ?
people who are unable to fully digest the sugar ( lactose) in milk
this produce diarrhea , gas, bloating
what is fiber ?
a non-digestible carbohydrate
what is glycogen and where is it stored and how is it used ?
glycogen is a form of energy storage in the body
the body stored in muscles and the liver
the glycogen stored in the liver can be used by other organs in the body
muscles just use it on the muscles
how it is used ?= when your eat the carbs are broken down in glucose some of the glucose are stored in the liver , the liver take that glucose and converted in glycogen , where your body need energy your liver send glycogen stored to provided energy , same happen in the glycogen stored in muscles
