Carbohydrates 2.1 Flashcards
How many kcal per gram for carbohydrates
4 kcal per gram
Glycogen is
A carbohydrates made of multiple glucose molecules
Describe structure of carbohydrates
Highly branched structure
Storage form of glucose in humans
Carbohydrates
Where are carbohydrates synthesized and stored
In the liver and muscles
Glucose has how many carbons
Six carbon in a ring
How do we find glucose in the bloodstream
Blood sugar or blood glucose
What does glucose do for cells
Serves as a source of fuel
What does fructose do in the liver
It is converted into glucose
What does galactose do in the liver
It is converted to glucose
What is sucrose
Glucose and fructose - table sugar
Lactose
Galactose and glucose - milk products
Maltose
Glucose and glucose - fermentation and alcohol production
What are the three types of disaccharides
Sucrose, lactose and maltose
Polysaccharides
Carbohydrates containing many glucose units from 10 - 1000+
What are complex carbohydrates made up of
Three or more single sugar units bound together
Are sugar bonds on carbohydrates digestible by humans
Some are and some aren’t
Fiber isn’t that is why they pass right through the body
How many monosaccharides is starch
3000+
Structure of amylose
Long straight chain
Examples of amylose
20% of starch in vegetables, beans, bread, pasta, and rice
Amylopectin structure
Highly branched
Percentage of starch in foods is amylopectin
80%
Structure of glycogen
Highly branched
How is glycogen stored
Stored form of carbohydrate in liver and muscles
How many kcals are energy stored as glycogen
1800 kcal
How many kcal are stored for blood glucose by the liver
400 kcal
How many kcal of glycogen are stored for muscle use b the muscles
1400 kcal
Can the body digest fiber - if no why not
Fiber is an indigestible polysaccharide - the body cannot break down the bonds
Soluble or vicious fiber
Dissolves or absorbs water
Insoluble or nonfermentable fiber
Does not dissolve in water nor easily metabolized by intestinal bacteria
Dietary fiber
Term used on nutrition facts labels for these non starch polysaccharides
Lingin, cellulose and hemicellulose - soluble or insoluble
Insoluble or nonfermentable - some hemicelluloses are soluble or viscous
Two types of fiber
Dietary and functional
Dietary fiber
Naturally occurring and intact no digestible carbohydrates and lingin
Functional fiber
Isolated non-digestible carbohydrate added to food because of their beneficial physiological effects
Characteristics of refined grains
Endosperm only, lower in fiber, lighter texture, less expensive
Nutrient dentist of refined grains
Lower in nutrient density but enriched
Blood glucose response for refined grains
Increased blood glucose response
Characteristics of whole grains
Contains all component of grain, higher in fiber, denser texture, more expensive, higher in vitamins, minerals, and antioxidants
Glucose response for whole grains
Complex carbohydrates with slower glucose response
Dietary guidelines for whole grains
Consume at least half of all grains as whole grains
Barley characteristics and health benefits
Characteristics - highest in fiber, slow cookies
Health benefits - lower cholesterol better than oat fiber
Characteristics and health benefits of buckwheat
Characteristics - high levels of nutin and high protein, gluten free
Health benefits - improved circulation and prevents LDL cholesterol from blocking blood vessels
Characteristics and health benefits of corn
Characteristics - sweet, gluten free
Health benefits - highest level of antioxidant
Characteristics and health benefits of oats
Characteristics - high in protein
Health benefits - lowers cholesterol
Characteristics and health benefits of quinoa
Characteristics - high quality protein, small, light colored round grain, gluten free
Health benefits - complete protein with essential amino acids
Characteristics and health benefits of rice
Characteristics - many varieties, brown lower in fiber but rich in nutrients, white is refined, gluten free
Health benefits - easily digested, colored rice is whole grain
Characteristics and health benefits of rye
Characteristics - high level of fiber in endosperm
Health benefit - rapid feeling of fullness, lower glycemic index
Characteristics and health benefits of wheat
Characteristics - large amounts of gluten enable bakers to make rising bread
Health benefits - look for term whole wheat
What are vegetables rich in
Vitamins and minerals
What are vegetables low in
Fats and calories
What does the fiber do in vegetables
Reduce risk of heart disease, obesity and type 2 diabetes
Five subgroups of vegetables from MyPlate
Dark green, starchy, red and orange, beans and peas, other veggies
What form do fruits provide carbohydrates in
Natural sugar and fiber
Which is better - whole or cut or fruit juices
Whole or cut up
Do juices contain fiber
Very little
What form does dairy provide carbohydrates in
Lactose
Do nutritive sweeteners provide calories
Yes
How many tsp of sugar per day do most Americans consume
20 tsp
Recommendation of sugar per day
6 - 9 tsp
What is high fructose corn syrup made up of
Made from corn, 55% fructose, constarch mixed with acid and enzymes
What is high fructose corn syrup starch broken down into
Glucose
How many lbs of high fructose corn syrup does an average american consume a year
25
Types of sugar alcohols
Sorbitol and xylitol
How many kcal per gram for sugar alcohol
2.6 kcal per gram
Does sugar alcohols promote tooth decay
No
Do alternative sweetness provide calories
No
Safety of sweeteners is determined by the FDA and indicated by the
Acceptable daily intake (ADI)
Enzymes that help with digestion are made via
Mouth, pancreas, and small intestine
Salivary amylase
Break starch to shorter saccharides, prolonged chewing
What does cooking do to tissues
Softens fibrous tissues
Types of carbohydrate digesting enzymes
Amylase, maltase, sucrase, and lactase
Amylase - role, found, made
Starch digesting, found in saliva, made by pancreas
Maltase - role, made
Acts on maltose, made by absorptive cells of small intestine, digests maltose to two glucose
Sucrase - role, made
Acts on sucrose, made by absorptive ells of small intestine, digest sucrose into glucose and fructose
Lactase - role, made
Acts on lactose, made by absorptive cells of small intestine, digests lactose into glucose and glucose
What is lactose maldigestion and intolerance caused by
Reduction is lactase enzyme so undigested lactose is not absorbed and it is metabolized by the large intestinal bacteria
Primary lactose maldigestion
Lactase reduction for no reason
Secondary lactose maldigestion
Reduction due to specific cause
How is glucose and galactose absorbed
Follow active absorption process, need specific carrier and energy input
How is fructose absorbed
Facilitated diffusion, carried used, no energy
How is galactose and fructose absorbed
Liver metabolizes it into glucose
Pathway of glucose in the body
Bloodstream for transport to organs, brain, muscle, kidneys and adipose tissue - produce glycogen for storage of glucose - produce fat if excess carbohydrates are consumed
What do bacteria in the large intestine do
Ferment soluble fibers into acid and gases which are absorbed - healthy!!
Diverticula
Pouches protrude through exterior wall of large intestine
Diverticulosis
Having many diverticula in the large intestine
Diverticulitis
Inflammation of diverticula caused b acid produced by bacterial metabolism inside diverticula.
What does fiber due to colon cancer
Increasing fiber decreases risk of colon cancer
Function of carbohydrates in the body
Give us energy
What does glucose do to proteins
Supplies enough carbohydrates to prevent breakdown of protein for energy
What does glucose do to ketones
Adequate carbohydrates prevents the inefficient breakdown of fats to kenos
Hypoglycemia
Low blood glucose
Hyperglycemia
High blood glucose
Pancreas releases
Insulin and glucagon
Functions of insulin
Promotes glycogen synthesis, increases glucose uptake by the cells, reduced gluconeogenesis, lowers blood glucose overall
Gluconeogenesis
Conversion of amino acids into glucose
Functions of glucagon
Breakdown of glycogen and enhances gluconeogenesis, raises blood glucose
Blood insulin levels during exercise
Insulin levels decrease and glucose increases - more glucose is taken up into the cells and less insulin is used
Glycemic index (GI)
Ratio of blood glucose response to a given food
Glycemic load
Measure of both the quality and quantity of carbohydrates in a meal
Glycemic load =
GI/100 * net grams of planned carb
What does soluble fiber do to cholesterol
Binds to it so that it passes right through your body - lowers blood cholesterol
What does soluble fiber do to insulin and glucose
Slows down glucose reabsorption and decreases insulin release
What is the RDA amount grams for carbs a day
130 grams for adults
Acceptable macronutrient distribution range for carbs is what percent of total kcals
45 to 65 percent
Fiber AI for women a day
25 grams a day
Fiber AI for men a day
38 grams a day
AI goal per 1000 kcal in grams of fiber
14 grams per 1000 kcal
DV goal per 2000 kcal ing rams of fiber
28 grams for 2000 kcal
Average US intake of fiber per day in grams
17 grams per day
What happens if we have too much fiber
We need extra fluid, can decrease availability of some minerals
Dietary guidelines for limit of daily intake from added sugars
10%
What in the mouth contributes to dental caries
Dietary starches fermented in the mouth
Dental caries
Erosions on surface of tooth caused by acids made by bacteria as they metabolize sugars
Type 1 diabetes - who, genetic or not, body
Occurs more often in children, genetic, body stops producing insulin
Type 2 diabetes - who, genetic or not, body
People over 40, not genetic
Which form of diabetes is most common
2
Diabetic hypoglycemia
Diabetics who use insulin - occurs two to four hours after eating a meal - shakiness, sweating, palpations, anxiety and hunger
Symptoms of metabolic syndrome
High blood pressure, low HDL cholesterol, elevated glucose, elevated triglycerides, abdominal obesity
Desirable body fat for male athletes
5 to 18 %
Desirable Boyd fat for female
17 to 28 %
Carbohydrate percentage of total calories
45 to 65 %
Grams of carbohydrates per kg of body weight for light or skilled based activity
3 to.
Grams of carbohydrates per kg of body weight for moderate intensity activity
5 to 7
Grams of carbohydrates per kg of body weight for training several hours a day
12
How many grams of carbohydrates are in each serving of starches
15
How many grams of carbs are in a serving of veggies
5
How many grams of carbs are in one serving of fruit
15
How many grams of carbs are in a serving of milk
12
How many grams of carbs are in a serving of sweets
15
What does carbohydrate loading do
Maximizes glycogen storage before the event, increases muscle glycogen stores, for events longer than 90 minutes
How early before an event should you have a meal
Light meal 1 to 4 hours prior
When should an athlete replenish fuel during an event
For an event that last longer than 60 minutes
How many carbs per hour should a person eat during an event
30 to 60 grams
What do sports drinks do
Maintains blood glucose level and blood volume - supply electrolytes
Grams of carbs after workout
1.2 to 1.5 grams per kg of body weight
Grams of protein to eat after a workout
15 to 25 grams of high quality protein
