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HB 130: Nutrition > Carbohydrates > Flashcards

Carbohydrates Flashcards

1
Q

Monosaccharide Sugars

A

Fructose; Glucose; Galactose

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2
Q

Disaccharide Sugars

A

Sucrose (Fructose+Glucose);

Maltose (Glucose x 2);

Lactose (Glucose+Galactose)

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3
Q

Glucose as Starch in food

A

Branched & Unbranched

**Starch is the form of glucose in plants for humans

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4
Q

Glucose as Glycogen in muscle

A

HIGHLY BRANCHED

**allows for rapid, simultaneous breakdown and release

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5
Q

Glucose as Fiber in food

A

human enzymes can’t digest bonds

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6
Q

Fiber!

A

Indigestible polysaccharides in food.

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7
Q

Insoluble Fiber?

A

Still indigestible, but also can’t be dissolved in water

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8
Q

Soluble Fiber?

A

Still indigestible, but you can totally dissolve it in water it’s gummy and gel-like; and it’s broken down to some absorbable products in your colon microbiota

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9
Q

What’s sweeter fructose or glucose

A

fructose tastes better

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10
Q

Digestion role of mouth

A

enzymes in spit mix with food and break starch into maltose

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11
Q

Stomach?

A

stomach contributes nothing to carbohydrate digestion

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12
Q

Pancreatic enzymes

A

digest most of starch to disaccharides

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13
Q

intestinal enzymes

A

split disaccharides to monosaccharides

then monosaccharides enter capillary and get delivered to liver via portal vein

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14
Q

Liver?

A

liver converts galactose and fructose to glucose

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15
Q

COLON?

A

fiber travels unchanged to the colon (indigestible carb)

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16
Q

What does glucose do besides provide energy?

A

It builds some of the mucus that provides the protective coating in the intestinal tract; they create the carbon skeleton of non-essential amino acids, DNA & RNA

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17
Q

How does our body store glucose?

A

Blood glucose levels rise, and insulin is released to tell the cells to start taking up glucose, glucose is then stored as glycogen.

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18
Q

What body parts get glycogen?

A

2/3 muscle

1/3 liver

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19
Q

What happens in the absence of adequate carbohydrates?

A
  1. protein is broken down to supply glucose (breaks down muscles bc we don’t store protein)
  2. fat converted to ketones to provide brain with energy (leading to ketosis which disrupts acid-base balance in brain)
20
Q

Carb daily requirements? [DRI]

A

Daily minimum of 130 grams/day (debatable)

~ 520 calories/day, 25% of 2000 calories.

21
Q

USDA recommendations for carbs

A

300 grams, 60% of energy,

5-9 servings fruits and veggies, 6-11 servings grains

22
Q

How are American’s doing at fiber-ing?

A

Current average fiber intake in US ~10-15 grams/day

1/4 - 1/2 of recommendation

23
Q

Need for carbohydrates?

A

Nerve cells depend almost exclusively on GLUCOSE for energy.

Starchy foods, or complex carbohydrates are the preferred source of glucose in the diet.

24
Q

Carbohydrate & body weight issues

A

gram for gram, carbohydrates provide fewer calories than fats.

important to differentiate refined sugar form complex carbs.

25
Q

Soluble Fiber

A

barley, fruits, legumes, oats, veggies

lower blood cholesterol, slow glucose absorption

26
Q

Insoluble Fiber

A

brown rice, fruits, legumes, seeds, veggies

increase fecal weight, regulate bowel movements

27
Q

BENEFITS OF FIBER??

A

lower cholesterol and heart disease risk, blood glucose control, maintenance of digestive tract health, healthy weight management

28
Q

Low Glycemic Effect

A
  • Slow absorption of carbohydrate
  • Modest rise in blood glucose
  • Smooth return to normal blood glucose levels
29
Q

High Glycemic Effect

A
  • Fast absorption of carbohydrate
  • Surge in blood glucose, leading to spike in insulin response
  • Overreaction causing excess glucose to be removed
30
Q

Glycemic Index

A

Ranking of foods according to the potential of 50 grams of carbohydrate from that food to raise blood glucose relative to 50 grams of glucose.

31
Q

Glycemic Load

A

Glycemic index X grams of carbohydrate consumed.

More useful than Glycemic Index

32
Q

What are the two problems with glycemic index?

A
  1. individually, many foods have a glycemic index that is counter intuitive (ice-cream vs. carrots)
  2. glycemic index of mixed foods isn’t effectively predicted by adding together the effect of individual foods.
33
Q

Is the glycemic index useful to counsel individual patients?

A

Too many exceptions, counter-intuitive irregularities.

34
Q

Who’s the most lactose intolerant?

Who’s the least lactose intolerant?

A

Asian Americans

Northern Europeans

35
Q

Is lactose/malabsorption dichotomous?

A

No it’s more of a spectrum.

36
Q

Shifts in dietary recommendations for diabetics?

A
  • started with low-carb diet
  • recommendation switched to a low-fat diet
  • new dietary guidelines say that healthy diet for all is healthy diet for diabetes

now it’s high fat, low carb with fats from plant sources for low glycemic load

37
Q

Refined grain

A

process by which the coarse parts of the food (bran, germ) are removed, leaving only the endosperm (starch, little protein)

38
Q

Enriched/fortified grain

A

the addition of nutrients to a refined food product (iron, thiamin, riboflavin, niacin, folic acid)

39
Q

Whole grain

A

a grain milled it its entirety, not refined

40
Q

Does sugar cause obesity?

A

Difficult to separate out from calories due to sugar.

41
Q

Does sugar increase risk of heart disease?

A

Not shown conclusively that moderate amounts of sugar affect the disease process in healthy humans. Causal link NOT proven.

42
Q

Does sugar cause hyperactivity?

A

No.

43
Q

Does sugar cause dental caries?

A

YES; causal link established.

44
Q

Sugar Alcohols-Nutritive Sweeteners

A

Sorbitol, Isomalt, Mannitol, Xylitol.

dont contribute to dental caries, but do provide calories and are less sweet (could provide more calories to achieve same sweetness as sugar)

45
Q

Are artificial sweeteners safe

A

approved by FDA

46
Q

Are artificial sweeteners helpful for weightloss

A

as long as you don’t compensate

47
Q

What does the American Heart Association recommend in regards to added sugars

A

REDUCTIONS IN ADDED SUGAR INTAKE

HB 130: Nutrition (11 decks)

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