Carbohydrates

Question 1

What are the three monosaccharides?

Answer 1

Glucose, fructose, galactose

Question 2

What are the four disaccharides?

Answer 2

Lactose (glu + gal), sucrose (glu + fru), maltose (glu + glu), trehalose (glu + glu)

Question 3

What are oligosaccharides and what is their importance in the body?

Answer 3

3-20 sugar units, go through SI undigested, used by bacteria in LI, create SCFAs –> gut & immune health

Question 4

Food sources of oligosaccharides/prebiotics?

Answer 4

Onions, garlic, Jerusalem artichoke, asparagus, burdock root, chives, beans, peas

Question 5

Two types of starch?

Answer 5

Amylopectin (80-85%), amylose (15-20%)

Question 6

Foods high in starch?

Answer 6

Roots/tubers, legumes, quinoa, amaranth, refined bread and pastas, cereal grains (wheat, rye, barley, oats, corn, rice, sorghum, millet)

Question 7

What is fiber and how much is recommended?

Answer 7

Non-starch polysaccharides; recommend 35g/day or more, can help with CVD, T2DM, intestinal health, appetite control, gut health, constipation, prevent colon cancer

Question 8

Two types of fiber?

Answer 8

Soluble: more easily digestible in the intestinal tract - attract water, delays gastric emptying (good for diarrhea)
Insoluble: not easily digested, provides bulk to stool (good for constipation)

Question 9

Food sources of soluble fiber?

Answer 9

Oats, beans, pea, chia, flax, psyllium, prunes, berries, bananas, broccoli, carrots

Question 10

Food sources of insoluble fiber?

Answer 10

Whole grains, bran, legumes, nuts and seeds, vegetables, apples