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Domain 1- Food & Nutrition > Carbohydrates > Flashcards

Carbohydrates Flashcards

1
Q

carbohydrates role

A

provide primary source of energy we need to fuel bodily functions

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2
Q

carbohydrate types

A

simple and complex

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3
Q

carbohydrate negatives

A

excess consumption specifically of refined carbs are major contributing factor in diseases and premature aging

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4
Q

refined carbs

A

stripped of fiber, phytochemical, vitamin, and trace elements

too many simple sugars can be harmful to blood sugar control

obesity, heart disease, types of cancer

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5
Q

sweeteners

A

more than half of carbs in US are simple sugars as sweeteners

sugar, corn sweeteners, honey, maple syrup, other syrups

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6
Q

high fructose corn syrup

A

increase directly related to overall sugar intake increase

no more fracture in HFCS than sucrose

sweet and less expensive than sucrose

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7
Q

simple sugars

A

monosaccharide or disaccharide

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8
Q

principal monosaccharides that occur in foods

A

glucose and fructose

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9
Q

main disaccharides that occur in food

A

sucrose/white sugar
maltose
lactose

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10
Q

sucrose is comprised of

A

one glucose and one fructose

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11
Q

maltose is composed of

A

two glucose

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12
Q

lactose is composed of

A

one glucose and one galactose

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13
Q

glucose

A

monosaccharide

not as sweet as fructose and sucrose

fruits, honey, sweet corn, root vegetables

primary repeating sugar unit of most complex carbs (starches)

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14
Q

Fructose

A

monosaccharide

fruit sugar, maple syrup, honey

very sweet

must first be converted to glucose within the liver

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15
Q

Sucrose

A

disaccharide

common table sugar
processed foods & some fruits

broken down in the small intestine into constituent sugars (glucose is primary form that enters bloodstream)

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16
Q

Maltose

A

disaccharide

malted grain products and syrups from grains like barley and sorghum

broken down in the small intestine into constituent sugars (glucose is primary form that enters bloodstream)

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17
Q

Lactose

A

disaccharide

sugar found in milk

humans have enzyme lactase to digest lactose as infants but later lose this enzyme; by 4 most is gone

some groups like African Americans no lactase = lactose intolerance

lactase can be supplemented for occasional consumption

broken down in the small intestine into constituent sugars (glucose is primary form that enters bloodstream)

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18
Q

complex carbs

A

starches

simple sugars joined together by chemical bonds

the more chains and branches = more complex

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19
Q

the more complex a carb is…

A

the more slowly it is broken down

breaks down into simple sugars slowly, better blood sugar control

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20
Q

health benefits of complex carbs including high-fiber foods are…

A

good for heart disease, types of cancer, diabetes

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21
Q

Glycemic index

A

provides a numerical value that expresses the rise of blood glucose after eating a particular food

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22
Q

How to compute glycemic index

A

old way = first standard

new way = starch standard

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23
Q

First standard of GI

A

based on rise in blood sugar seen with the ingestion of glucose which was given a value of 100

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24
Q

starch standard of GI

A

a 50g portion of white bread made using refined flour is given the value of 100

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25
white bread is new GI standard because...
glycemic response to white bread is more reliable than response to glucose glucose attracts water (osmolarity) that can delay gastric emptying and misrepresent insulin response white bread stimulates more insulin activity than glucose
26
glycemic index ranges
ranges from 20 for fructose and whole barley to about 98 for a baked potato insulin response to carb containing foods is imliar to the rise in blood sugar
27
Glycemic load
takes GI into affect ,along with amount of carb in the food, to give more complete picture of foods affect on blood sugar levels
28
Dietary fiber
components of the plant cell wall as well as indigestible residues
29
composition of plant cell wall
varies according to species of plant ``` in general: 35% insoluble fiber 45% soluble fiber 15% lignans 3% protein 2% ash ```
30
Fiber supplements disadvantage
dietary fiber is a complex of the constituents, so supplements can't substitute for a diet rich in high-fiber foods
31
Cellulose
insoluble fiber can't be digested by humans, but partially digested by beneficial microflora in the gut (their primary food source) natural fermentation occurs in the colon, leads to degradation of about 50% of cellulose- is important source of short-chain fatty acids that nourish intestinal cells
32
wheat bran
best example of insoluble fiber rich in cellulose ability to bind water effect of increasing fecal size and weight, promoting regular bowel movements
33
cellulose plant part
principal plan wall component
34
cellulose physiological effect
increases fecal weight and size
35
insoluble fiber
not broken down by water
36
soluble fiber
majority of fibers in most plan cell walls broken down by water most beneficial effects
37
types of soluble fiber
hemicelluloses, gums, mucilages, pectin, algal polysaccharides
38
hemicelluloses
found in oat bran, guar gum increases fecal weight (by increase hydration of stool) and size, binds bile acids plant = plant cell walls directly bind cholesterol in gut preventing absorption
39
hemicelluloses in the gut
bacteria in gut digest, increase beneficial bacteria and create SCFA- colon cells use as fuel and decrease cholesterol
40
Gums
found within inner layer (endosperm) of grains, legumes, nuts, seeds karaya, locust bean, tragacanth, gum Arabic some of most potent cholesterol-lowering agents of the gel-forming fibers
41
Gums physiological effect
bulk laxative
42
Mucilage
endosperm of plant seeds legumes, psyllium, konjac root, slippery elm bark, marshmallow root
43
Guar gum
technically a mucilage found in most legumes (beans), most widely studied plant mucilage stabilizing, thickening, film-forming agent in cheese, dressings, ice cream, soups, toothpaste, pharmaceutical jelly, skin cream, tablets, laxative
44
mucilage benefit
reduce fasting and after-meal glucose and insulin levels in both health and diabetic subjects decreased body weight and hunger ratings when taken with meals by obese subjects
45
pectins
all plant cell walls and in outer skin and rind of fruits and vegetables
46
pectin foods
rind of an orange = 30% pectin apple peel = 15% onion skin= 12% lowers cholesterol by binding cholesterol and bile acids in the gut and promoting their excretion
47
mucilage physiological effect
hydrocolloids bind cholesterol and delay gastric emptying, chelate out heavy metals
48
pectin physiological effect
hydrocolloids bind cholesterol and delay gastric emptying, chelate out heavy metals
49
pectin & cancer
modified citrus pectin reduce risk of metastasis- spread of cancer cells from one tumor to other sites in body
50
algal polysaccharides
seaweed gums derived form brown seaweeds like alginates, red seaweeds like agar and carrageenan
51
alginates
form insoluble cells that are used as emulsifiers, thickeners, and binders in food production
52
agar
forms a gel that is soluble in hot water, but not cld water used as a culture medium for microbes as well as stabilizer in many foods
53
carrageenan
can be broken into components that do and do not form gels used in foods to thicken and create smooth texture
54
lignans
compounds found in high-fiber foods anticancer, antibacterial, antifungal, antiviral activity changed by gut flora into enterolactone and enterodiol, protective against cancer (mainly breast cancer) increase production of sex hormone-binding globulin- regulates estrogen levels by escorting excess estrogen from the body
55
lignan foods
flaxseeds are most abundant source others- seeds, grains, legumes
56
inositol
unofficial member of B vitamins primary component of cell membranes and with phosphate groups attached acts as an important regulator of cell division
57
inositol benefits
not essential to human diet but supplementation can benefit depression, panic attacks, and diabetes
58
inositol is required for the proper action of...
several brain neurotransmitters, including serotonin and acetylcholine
59
inositol and depression
thought that a reduction of brain inositol levels may induce depression
60
major source of inositol
found in nature as inositol hexaphosphate- component of fiber from whole grains and legumes and not a fiber class on its own
61
fructooligosaccharides (FOS)
fiber component found in many vegetables consist of short gains of fructose molecules
62
FOS example
inulin- found in artichoke, burdock, chicory, dandelion root, leeks, onion, asparagus only partially digested by humans undigested portion serves as food for friendly bacteria
63
physiological effects of dietary fiber
stool weight and transit time digestion lipid metabolism SCFA intestinal bacterial flora
64
Fiber benefit- stool weight and transit time
treatment for constipation or diarrhea- normalizes bowel movements water-insoluble fibers such as cellulose transit time greatly reduced on high fiber diet
65
high fiber diet amount, transit time, and stool size
high fiber = 100-170g/day 30 hr transit time 500g fecal weight low fiber = 20g/day 48hr transit time 100g fecal weight
66
risks of slow stool transit time
more time in intestinal tract = more exposure to various cancer-causing compounds in intestines
67
transit time related to stool weight and size
larger, bulkier stool passes through colon easier- less pressure needed for defection = less strain = avoids ballooning effect that creates diverticulitis (sacs or pouches of intestinal tract)
68
diverticulitis
when diverticuli become lodged with feces, cause inflammation
69
fiber & digestion
slows gastric emptying so food is released more slowly into small intestine and blood glucose levels rise more gradually pancreatic enzyme secretion and activity increase to fiber
70
fiber & mineral absorption
large amounts of dietary fiber (more than 50g) may impair mineral absorption supplemental fiber of insoluble fiber (more than 5g) especially wheat bran may cause mineral deficiencies usual levels or supplement with soluble doesn't interfere
71
lipid metabolism
water-soluble cells and mucilaginous fibers (oat bran, guar gum, pectin) can lower serum cholesterol and triglyceride levels by increasing fecal excretion and preventing manufacture in the liver insoluble fibers like wheat bran have less effect in reducing serum lipid levels
72
SCFA
produced by fermentation of dietary fiber by intestinal flora acetic, propionic, butyric energy production, lower elevated cholesterol, energy for colon cells, anticancer
73
fibers most effective for increasing SCFAs
pectins, guar gums, legume fibers
74
intestinal bacterial flora
fiber maintains suitable bacterial flora in colon low-fiber = overgrowth of endotoxin producing bacteria (bad) and lower lactobacillus (good) and other acid-loving bacteria SCFAs reduce colon pH= create friendly growth of acid-loving bacteria
75
heart disease and fiber
diet high in dietary fiber = reduce total cholesterol and triglyceride levels while increasing HDL cholesterol levels
76
obesity and fiber
dietary fiber prevents obesity by: increasing amount of chewing, slow down eating increasing fecal caloric loss improving blood sugar control inducing satiety (feeling of fullness)
77
diabetes and fiber
type 2 most clearly related to inadequate dietary fiber intake soluble sources significantly better than insoluble for diabetes application
78
nuts, seeds, fish, poultry, meats & GL
little impact on blood sugar levels these, especially fats and oils, can lower FI of carb-rich foods by delaying absorption

Domain 1- Food & Nutrition (16 decks)

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