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Domain 1- Food & Nutrition > Carbohydrates > Flashcards

Carbohydrates Flashcards

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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
Q

white bread is new GI standard because…

A

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

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26
Q

glycemic index ranges

A

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

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27
Q

Glycemic load

A

takes GI into affect ,along with amount of carb in the food, to give more complete picture of foods affect on blood sugar levels

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28
Q

Dietary fiber

A

components of the plant cell wall as well as indigestible residues

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29
Q

composition of plant cell wall

A

varies according to species of plant

in general:
35% insoluble fiber
45% soluble fiber
15% lignans
3% protein
2% ash
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30
Q

Fiber supplements disadvantage

A

dietary fiber is a complex of the constituents, so supplements can’t substitute for a diet rich in high-fiber foods

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31
Q

Cellulose

A

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

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32
Q

wheat bran

A

best example of insoluble fiber

rich in cellulose

ability to bind water

effect of increasing fecal size and weight, promoting regular bowel movements

33
Q

cellulose plant part

A

principal plan wall component

34
Q

cellulose physiological effect

A

increases fecal weight and size

35
Q

insoluble fiber

A

not broken down by water

36
Q

soluble fiber

A

majority of fibers in most plan cell walls

broken down by water

most beneficial effects

37
Q

types of soluble fiber

A

hemicelluloses, gums, mucilages, pectin, algal polysaccharides

38
Q

hemicelluloses

A

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
Q

hemicelluloses in the gut

A

bacteria in gut digest, increase beneficial bacteria and create SCFA- colon cells use as fuel and decrease cholesterol

40
Q

Gums

A

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
Q

Gums physiological effect

A

bulk laxative

42
Q

Mucilage

A

endosperm of plant seeds

legumes, psyllium, konjac root, slippery elm bark, marshmallow root

43
Q

Guar gum

A

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
Q

mucilage benefit

A

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
Q

pectins

A

all plant cell walls and in outer skin and rind of fruits and vegetables

46
Q

pectin foods

A

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
Q

mucilage physiological effect

A

hydrocolloids bind cholesterol and delay gastric emptying, chelate out heavy metals

48
Q

pectin physiological effect

A

hydrocolloids bind cholesterol and delay gastric emptying, chelate out heavy metals

49
Q

pectin & cancer

A

modified citrus pectin reduce risk of metastasis- spread of cancer cells from one tumor to other sites in body

50
Q

algal polysaccharides

A

seaweed gums derived form brown seaweeds like alginates, red seaweeds like agar and carrageenan

51
Q

alginates

A

form insoluble cells that are used as emulsifiers, thickeners, and binders in food production

52
Q

agar

A

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
Q

carrageenan

A

can be broken into components that do and do not form gels

used in foods to thicken and create smooth texture

54
Q

lignans

A

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
Q

lignan foods

A

flaxseeds are most abundant source

others- seeds, grains, legumes

56
Q

inositol

A

unofficial member of B vitamins

primary component of cell membranes and with phosphate groups attached acts as an important regulator of cell division

57
Q

inositol benefits

A

not essential to human diet but supplementation can benefit depression, panic attacks, and diabetes

58
Q

inositol is required for the proper action of…

A

several brain neurotransmitters, including serotonin and acetylcholine

59
Q

inositol and depression

A

thought that a reduction of brain inositol levels may induce depression

60
Q

major source of inositol

A

found in nature as inositol hexaphosphate- component of fiber from whole grains and legumes and not a fiber class on its own

61
Q

fructooligosaccharides (FOS)

A

fiber component found in many vegetables

consist of short gains of fructose molecules

62
Q

FOS example

A

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
Q

physiological effects of dietary fiber

A

stool weight and transit time

digestion

lipid metabolism

SCFA

intestinal bacterial flora

64
Q

Fiber benefit- stool weight and transit time

A

treatment for constipation or diarrhea- normalizes bowel movements

water-insoluble fibers such as cellulose

transit time greatly reduced on high fiber diet

65
Q

high fiber diet amount, transit time, and stool size

A

high fiber = 100-170g/day
30 hr transit time
500g fecal weight

low fiber = 20g/day
48hr transit time
100g fecal weight

66
Q

risks of slow stool transit time

A

more time in intestinal tract = more exposure to various cancer-causing compounds in intestines

67
Q

transit time related to stool weight and size

A

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
Q

diverticulitis

A

when diverticuli become lodged with feces, cause inflammation

69
Q

fiber & digestion

A

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
Q

fiber & mineral absorption

A

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
Q

lipid metabolism

A

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
Q

SCFA

A

produced by fermentation of dietary fiber by intestinal flora

acetic, propionic, butyric

energy production, lower elevated cholesterol, energy for colon cells, anticancer

73
Q

fibers most effective for increasing SCFAs

A

pectins, guar gums, legume fibers

74
Q

intestinal bacterial flora

A

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
Q

heart disease and fiber

A

diet high in dietary fiber = reduce total cholesterol and triglyceride levels while increasing HDL cholesterol levels

76
Q

obesity and fiber

A

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
Q

diabetes and fiber

A

type 2 most clearly related to inadequate dietary fiber intake

soluble sources significantly better than insoluble for diabetes application

78
Q

nuts, seeds, fish, poultry, meats & GL

A

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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