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HES 200: Introduction to Nutrition > Carbohydrates > Flashcards

Carbohydrates Flashcards

1
Q

What are the 5 functions of carbohydrates?

A
  1. Energy especially in blood cells, brain and nervous system (1g = 4kcal)
  2. Protein sparing; enough CHO ensures protein can be used for growth and development
  3. Fat metabolism; need CHO to fully metabolize
  4. GI tract functions
  5. Components of body compounds eg. cell membranes, RNA, DNA, mucous
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2
Q

What are carbohydrates made of?

A

C, H, and O

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3
Q

What are the basic building blocks of carbohydrates?

A

mono saccharides (sugar molecules)

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4
Q

What are the 3 mono saccharides? What makes them up?

A
  • glucose
  • galactose
  • fructose
  • 6C, 12H, 6O
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5
Q

What are the three disaccharides? What makes them up?

A
  • Maltose = glucose + glucose
  • sucrose = glucose + fructose
  • lactose = glucose + galactose
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6
Q

What is the only carbohydrate found in animal products?

A

lactose

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7
Q

What are oligosaccharides and where are they found?

A
  • 3 to 10 carbons
  • not digested well
  • produce gas
  • found in beans and legumes
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8
Q

What are polysaccharides?

A
  • make starch glycogen and cellulose
  • 10+ carbons
  • complex carbs
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9
Q

What is starch?

A

storage form of CHO in plants

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10
Q

What is glycogen?

A

storage form of CHO in animals

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11
Q

What is cellulose?

A

fibre
- non-digestible part of plant cell wall
- phytic acid

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12
Q

what is phytic acid?

A

often with fibre; binds to minerals so can’t be absorbed

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13
Q

No matter the food source, how are CHO digested?

A

digested down to monosaccharides and
absorbed; all converted to glucose in the blood

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14
Q

What is lactose intolerance? What are some symptoms?

A
  • inability to digest lactose well
  • continuum from mild to severe
  • most people with LI can tolerate 6 g of lactose (1/2 cup of milk)
  • LI disrupts villi so the nutrients can’t be absorbed
  • causes gas, bloating, diarrhea, cramps
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15
Q

What are some ways to manage lactose intolerance?

A
  • spread intake out over the day
  • combine with other food
  • have dairy food with less lactose (e.g. yogurt, cheese)
  • use lactose free products
  • use lactaid milk, pills, drops etc.
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16
Q

Where does most of the carbohydrate go when metabolized?

A
  • 50% or more goes to supply body with energy
  • 10% or more goes to blood glucose, liver and muscle glycogen stores
  • some goes to building other body compounds
  • excess is converted to triglycerides and stored in adipose tissue
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17
Q

What is the process of breaking down protein to make CHO?

A

gluconeogenesis

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18
Q

Describe the glycogen store in the body

A
  • muscle and liver store about 300 g
  • enough only for a few hours
  • if one does not have enough CHO intake then the body breaks down protein to make CHO
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19
Q

How much glycogen can we store?

A

about 350 g – and more if we are physically well trained

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20
Q

Why can high sugar intake be a risk for heart disease?

A

it leads to high triglycerides in blood

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21
Q

What happens if we do not have enough CHO intake?

A
  • we use protein or fat
  • fat fragments are converted to ketones which the brain, NS and muscles can use
  • can cause ketosis
  • distrubs acid base balance
  • CHO needed for full metabolism of fats
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22
Q

What is the minimum CHO the body needs to avoid protein and fat use?

A

50-100 g
- 130 g min recommended but more for a well balanced diet & especially for active people

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23
Q

Where does the formation of ketone bodies occur? What does it result from?

A
  • in hepatic mitochondria
  • results from over production of acetyle CoA formed during beta oxidation
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24
Q

What is insulin?

A
  • hormone active when blood glucose is high
  • moves glucose into cells to ultimately decrease blood glucose
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25
Q

What process does insulin trigger?

A

lipogenesis

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26
Q

What is glucagon?

A
  • hormone active when blood glucose is low
  • “glucose all gone”
  • stimulates breakdown of stored liver glycogen to released glucose into the blood
  • works with epinephrine in stress response
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27
Q

How much CHO do we need for a well balanced diet?

A

~300g

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28
Q

How much fibre do females need? What about males?

A

Females: 25 g
Males: 35 g

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29
Q

What does the DRI say for the % of CHO from sugars?

A

<25% from sugars
= 31 tsp or 500 kcal for a 2000 kcal diet

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30
Q

What does the WHO say about consumption of sugars in a day?

A

< 10% of total kcal/day from sugars
= 10-12 tsp/day

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31
Q

What is type II diabetes?

A

an illness related to failed or impaired BG regulation; e.g. cells don’t respond to insulin

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32
Q

What is the new recommendation regarding daily sugar?

A

5 – 9 tsp of added/refined/pure/free
sugar. . . .NOT natural sugars

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33
Q

What are some examples of refined carbohydrates?

A

breads, pastas, chips (not whole grain), sweets, desserts, added sugar

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34
Q

What are the main sources of carbohydrates?

A

grains, fruits/veggies, dairy products (lactose)

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35
Q

Do meats, fish, poultry, eggs etc. have carbohydrates?

A

no

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36
Q

Describe the amounts of CHO in nuts and seeds? What about beans and legumes?

A
  • low amounts in nuts and seeds
  • some in beans/legumes but most is fibre
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37
Q

What does enriched mean?

A

nutrients added back into food lost in processing that are usually in the food to begin with eg. bread

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38
Q

What does fortified mean?

A

adding nutrients to foods that are not naturally present in that food eg. Vit A and D in milk, iron in breakfast cereal

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39
Q

What are some tricks regarding enriched and fortified foods?

A
  • don’t rely on colour of the bread (may have added molasses)
  • read the first ingredients; should be “whole grain…..” with name of grain eg. whole grain, whole wheat
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40
Q

What does whole grain mean?

A

includes the whole grain (bran, endosperm, and germ) instead of a refined grain which is just the endosperm

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41
Q

What is the bran of a grain

A

fiber-filled outer layer with B vitamins and minerals

42
Q

What is the endosperm of a grain?

A

starchy carbohydrate middle layer with some proteins and vitamins

43
Q

What is the germ of a grain?

A

nutrient packed core with B vitamins, vitamin E, phytochemicals, and healthy fats

44
Q

What is fibre?

A

indigestible cell wall of plants with many health benefits

45
Q

What are the two types of fibre?

A

soluble and insoluble
- most food have both

46
Q

What is soluble fibre?

A
  • mixes with cholesterol-containing bile during digestion of fats and other nutrients
  • fibre, with bile, is excreted; thus less bile (cholesterol) absorbed back into the blood and gall bladder
  • soluble fibre promotes healthier gut biome because of metabolites formed eg. SCFA
  • viscous and gummy; helps control BGL and diabetes; helps decrease blood cholesterol
  • found in oats, citrus fruits, beans, psyllium
47
Q

What is insoluble fibre?

A
  • plays key role in weight reduction
  • increases dietary thermogenesis
  • makes you feel full
  • decreases calorie absorption
  • plays a role in colon cancer
  • found in wheat and whole grains, fruits and vegetable
48
Q

How does fibre play a role in colon health

A
  • especially insoluble fibre
  • aids in constipation, natural cleanse, reduces diverticulitis and hemorrhoids
49
Q

What are some other health benefits of fibre?

A
  • eating fibre goes along with other healthy behaviours
  • those eating higher fibre have lower risk of CHD. high BP, obesity, diabetes, cancer, GI disorders
  • higher fibre foods = foods in their most natural state
  • fibre foods are naturally lower in calories, added fats and sugars
  • better gut biome
50
Q

What are intact fibres?

A
  • what comes naturally from your whole foods
  • size and structure of particles is key to health benefits
51
Q

What are isolated or added fibres?

A
  • used in supplements and do not have all the health benefits eg. no cholesterol lowering effect
  • added to yogurt, juice, drinks, desserts eg. inulin (prebiotic) used as a filler as well
52
Q

How does fiber regulate blood sugar?

A

slows down absorption

53
Q

Foods with fibre are generally……

A

more in their “natural state”, nutrient dense, less
calories

54
Q

How much fibre do males need per day?

A

38 grams/day

55
Q

How much fibre do females need per day?

A

25 grams/day

56
Q

What is general rule of thumb used for amount of fibre we need a day? What amount do most Canadians get in a day?

A
  • 30 grams/day
  • 10 g/day
57
Q

How much fibre do males 50+ need a day? What about females?

A

30 g and 21 g respectively

58
Q

What do you also have to increase when you increase your fibre intake?

A

water intake

59
Q

How do we get more fibre in our diet?

A
  • choose foods in their most natural state
  • eat whole fresh fruits and vegetables
  • add fibre foods like beans, nuts, seeds, cereal, grains to casseroles, soups, salads and baking
  • switch to whole grain flours and breads
60
Q

What are some potential problems with too much fibre?

A
  • constipation
  • gas and bloating
  • decreased nutrient absorption
  • too few calories; need more food to meet energy demands (growing kids and athletes)
  • diarrhea
  • increased dehydration
61
Q

What is the glycemic index?

A
  • measures how fast, & how much BGL rises
  • scale uses 50 g glucose or white brease as the reference….100%
  • foods are compared to it and categorized as low, medium or high glycemic index foods
62
Q

Who can the glycemic index be valuable for?

A
  • athletes
  • those living with diabetes
  • those concerned with weight control and heart disease
  • recent research into fetal development
  • gut biome implications
63
Q

Which food are generally lower on the glycemic index scale?

A
  • foods with more protein, fat, complexs carbohydrates, and fibre
64
Q

What do food lower on the glycemic index do?

A

keep BGL in the happy zone

65
Q

What generally happens to foods when you combine them, in regards to the glycemic index?

A

decrease the glycemic index

66
Q

How do you calculate the glycemic load?

A

GI value x CHO per serving / 100

67
Q

How is the glycemic load calculation helpful?

A

Glycemic load takes into account both GI and how many grams of CHO in the food to
indicate actual load on BGL
knowing that a glycemic load of >20 is considered high is good to know

68
Q

Is glycemic load more important than index score?

A

yes

69
Q

What might change the GI of a given food?

A

Some foods GI change with ripeness,
cooking… bananas? potatoes?

70
Q

sugar alcohols, honey, syrup, brown sugar,
raw sugar, etc. etc. – is any one better?

A
  • all sugar, no matter what form, is metabolized the same way & ends up in your blood as glucose
  • brown sugar may have a bit of molasses in it
  • honey may have a few antioxidants in it and is a bit sweeter so you can use less
71
Q

Explain the association between sugar and disease

A
  • associated with many diseases including diabetes, obesity, dental cavities, poor mood, poor gut microbiome, hyperactivity, heart disease, glucose intolerance
  • excess sugar is a key factor for increased inflammation and high blood triglyceride
72
Q

Sugar does or could play an indirect role in all illnesses but there is only one illness with a direct causal link…. what is it?

A

dental caries (tooth decay, cavities)

73
Q

How does sugar cause cavities?

A
  • exposure to sugar and length of time sugar is on teeth promotes an acidic environment for bacteria to act on tooth enamel
  • brush teeth after every meal and if you cant, end meal with cheese
  • avoid sticky foods
74
Q

How sugar is made?

A

mostly mechanically; no chlorine or dyes

75
Q

How much sugar should we have?

A
  • added sugar should be less than 10% of daily calories; 25% is considered UL
  • new recommendation is 5% (5-9 tsp/day of added sugar)
76
Q

Refined vs Natural sugar?

A

Refined sugar may be from a natural source, but it has been processed so only sugar remains, like granulated sugar from sugar cane, or corn syrup from corn.

77
Q

What are nutritive sugar substitutes?

A

few calories
- sugar alcohols such as sorbitol & mannitol
- no impact on dental caries
- used in sugar free candies and gum
- may cause gas
- lower GI response

78
Q

what are non-nutritive sugar substitutes?

A

no calories
- aspartame
- saccharin
- sucralose
- stevia

79
Q

What is aspartame?

A
  • most widely studied food additive
  • made from two amino acids
  • cancer society deems it safe
  • cannot be heated so primarily in beverages and cereals
  • need 100umol/dL blood for it to be toxic
  • 24L of aspartame containing beverage results in 49 umol/dL
80
Q

What is sucralose?

A
  • made from sugar
  • chlorine molecules replace an H and O so it passes through body
  • heat stable
  • splenda
81
Q

What is stevia?

A
  • “sweet leaf” plant
  • rebaudioside A plant from S. America
  • 200-300 x sweeter than sugar
  • approved for use in health food products, drinks, foods
  • dried and inulin added for substance
  • need so little of it thus no calories
82
Q

What is the impact of sugar on gut biome?

A

A diet that’s high in processed food and added sugar can eliminate the beneficial bacteria in the human gut

83
Q

What is celiac disease?

A

an autoimmune disease with heightened immune response to the protein in wheat; gluten; renders the villi in the intestine non-functional thus foods do not digest or absorb

84
Q

Where is gluten found?

A

substance in wheat and other grains, may be found in a variety of foods including breads, cakes, cereals, pasta, commercial dairy products, and alcoholic beverages

85
Q

What is the only cure to celiac disease?

A

gluten free

86
Q

What are some gluten free grains?

A
  • oats
  • amaranth
  • quinoa
  • rice
  • buckweat
  • corn
  • millet
  • sorghum
87
Q

Why does gluten hide in weird places?

A

because it is a binder in foods and pharmaceuticals

88
Q

What are some symptoms of celiac?

A

gas, bloating, cramping, illness and others, after consumption of gluten

89
Q

Risks of continuing to eat gluten when celiac?

A

complications and increased risk of
disease

90
Q

What is involved in a diagnosis of celiac disease?

A
  • blood test while still on gluten containing diet
  • biopsy of small intestine
91
Q

Why does celiac cause fatigue

A

significantly decreased nutrient absorption

92
Q

What are some other GI disorders?

A
  • Crohn’s disease
  • colitis
  • irratable bowl (IBS or IBD)
  • food allergies
  • gluten sensitivity without celiac
  • leaky gut syndrome
93
Q

What is often used to manage GI disorders?

A

low FODMAP diet (fermentable, oligo, di, mono-saccharides and polyols)

94
Q

What is the gut biome

A

Your gut microbiome is the ecosystem of microbes that live in your intestines. Some gut bacteria are more helpful than other types.
- second brain
- Makes serotonin – the feel-good neurotransmitter in the brain

94
Q

what is microbiota?

A

The microbiota consists of a wide variety of bacteria, viruses, fungi, and other microorganisms present in a singular environment, such as the human digestive tract.

95
Q

What foods feed your gut biome

A

probiotic foods like any fermented foods

96
Q

What feeds the probiotics? How do we get these

A

the prebiotics
- get those from garlic, onions etc.

97
Q

Is the gut biome linked to mental health?

A

Yes

98
Q

Why is fibre key for the gut biome?

A

as the action in lower gut on fibre produces
metabolites eg. Short chain fatty acids, SCFA, with heart health and immune benefits

99
Q

How is eating less processed foods key for the gut biome?

A

goes hand in hand with higher fibre and
simple sugars etc. have no role in lower gut

100
Q

Why are resistant starches beneficial for the gut biome?

A

Resistant starches are also beneficial because of the metabolites produced eg. green
bananas, cooked cold potatoes

HES 200: Introduction to Nutrition (3 decks)

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