Carbohydrates Audio I-IV Flashcards
What is a carbohydrate?
A plant which is converted into glucose when eaten and digested.
True or False. Glucose is not the most abundant carbohydrate, but is the preferred source of energy for the blood, brain and nervous system.
False. It is the most abundant carbohydrate.
It is the preferred source of energy.
Neurologically, ketones can be broken down by fats under stress when ______ is being spared.
glucose
How do we maintain blood glucose?
Carbohydrate intake
When does glycogenolysis occur?
4 hours after a meal
What might we do to spare protein?
When we provide carbohydrates as an energy source, we say that we are sparing protein or preventing the utilization of gluconeogenesis.
Name the two simple carbohydrates.
Monosaccharides and disaccharides.
Name the two complex carbohydrates.
Oligosacchardies (3-10 sugar units) and polysaccharides (>10 sugar units)
What is the most abundant monosaccharide in the body?
Glucose
What monosaccharide is part of every disaccharide?
Glucose
Which monosaccharide is the sweetest of natural sugars?
Fructose
What monosaccharide is found abundantly in fruits?
Fructose
Which monosaccharide commonly occurs as part of disaccharide lactose?
Galatcose
What are the three disaccharides?
Sucrose, lactose, maltose
What is the most common disaccharide?
Sucrose
What can be said about one of the two sugars that make up disaccharides?
Glucose is one of those two sugars for all three types of disaccharides
What is a polysaccharide?
Starch
How do plants store starch?
In glucose chains
Describe amylose.
It’s a straight chain that is more resistant to digestion.
How may a resistant starch be beneficial to our health?
It may improve health of digestive tract, improve glucose tolerance, and stimulate growth of beneficial intestinal bacteria.
Fiber can be insoluble and soluble. Name some soluble foods.
Pectins, beta-glucan, some gums, mucilage
How is soluble fiber beneficial to the body?
It is easily fermented by intestinal bacteria and its effects will mainly be cardiovascular.
Fiber can be insoluble and soluble. Name some insoluble foods.
Cellulose, lignin, some hemicelluloses
How is insoluble fiber beneficial to the body?
It’s not easily fermented and its benefits will mostly be for our gut.
Soluble fibers are considered prebiotic. How does fiber impact our health?
Slows gastric emptying and may delay absorption of some ingredients.
Helps reduce serum cholesterol, improve appetite control, normalize blood glucose levels, and protect against color cancer.
Insoluble fibers are also considered to be prebiotic. How do insoluble fibers impact our health?
Relieves constipation; scours lining of colon (by “scouring” Dr. Sayer meant getting rid of residual fecal matter and keeping the colon clean). Colon cancer is significantly reduced.
True or False. Most plant foods do not contain both soluble and insoluble fibers.
False. Most plans do contain both types of fiber.
Where is glycogen stored?
In the liver and muscle.
Describe oligosaccharides.
They are similar in length to simple carbohydrates and they are similar in makeup to polysaccharides.
Why might the consumption of oligosaccharides cause bloating, discomfort and flatulence?
Humans lack the enzymes necessary to digest them, and intestinal microflora digest and ferment them (ahem, causing gas)
What types of foods can oligosaccharides be found?
Legumes, beans, cabbage, brussel sprouts, broccoli
Metabolic needs determine the fate of monosaccharides. What happens to galactose and fructose once digested?
They are used by the liver for energy and/or converted to glucose.
How is glucose converted to glycogen?
Through glycogenesis
Where does most carbohydrate digestion take place?
In the small intestine
Where does carbohydrate digestion begin?
The mouth
Carbohydrates are broken down to _______ for absorption
monosaccharides
Monosaccharides are converted to glucose in the liver and?
- Used as energy
- Stored as glycogen in the liver and muscle cells
- Stored as glycerol and fatty acids in the adipocytes
True or False. Fiber travels to the colon undigested and most is eliminated from the body.
True
What is lactose intolerance?
A deficiency of lactase, the enzyme that digests lactose
What is maldigestion?
The inability to digest lactose due to low levels of the enzyme
What is intolerance?
Maldigestion resulting in nausea, cramps, bloating, flatulence and diarrhea
What is a good blood glucose level?
Between 70-100 mg/dl
What does insulin do?
Lowers blood glucose levels by helping glucose enter cells from the blood stream, converting glucose to glycogen through glycogenesis, converting glucose to fatty acids through lipogenesis and inhibits lipolysis
What does glucagon do?
It increases blood glucose levels by stimulating the release of glucose into the blood, stimulating glycogenolysis and gluconeogenesis
What does epinephrine and norepinephrine do to glucose levels?
It increases blood glucose by stimulating glycogenolysis and gluconeogenesis
How does cortisol impact glucose blood levels?
Increasing blood glucose by stimulating gluconeogenesis and reduces the uptake of glucose by muscle cells.
How does growth hormone increase blood glucose?
Stimulates fat breakdown for energy, reduces uptake of glucose by the muscles and increases glucose production in the liver.
What are the best sources of carbohydrates?
Fresh fruits and vegetables, whole grains, legumes, low-fat dairy products
What are excellent sources of fiber?
Whole grains, fruits, vegetables, legumes and nuts
How does Diabetes Mellitus occur?
When an individual either doesn’t make enough or is unable to utilize the hormone, insulin, to regulate blood glucose levels
Diabetes is the _____ leading cause of death in the United States
6th
How much does diabetes cost the U.S. annually?
Almost $100 billion
When does Type 1 diabetes occur? What percentage of diabetics have Type 1?
Childhood or early adulthood
5-10%
What are common symptoms of elevated blood sugar?
Polydipsia, polyuria, polyphagia
pee, be thirsty, and hungry
Type 2 diabetes is usually developed by what type of individuals?
This form of diabetes can go undiagnosed. How does impact the body?
Overweight.
Damages vital organs without the individual being aware of it.
What is prediabetes?
Impaired glucose intolerance, fasting blood sugar between 100 mg/dl and 126 mg/dl.
There is a high risk of developing diabetes and heart disease.
What are the long-term damages associated with diabetes?
Nerve damage, leg and food amputations, eye diseases, blindness, tooth loss, gum problems, kidney disease, heart disease
How do we control level of blood glucose?
Diet, insulin or oral medication, monitoring blood glucose and regular healthcare visits
What are red flags for Type 2 Diabetes in children and adolescents?
- Being overweight and any two of the following:
a. Having a parent or grandparent with type 2 diabetes
b. race (african-american, native american, hispanic-american, asian-american, etc.)
c. showing signs of being resistant to insulin
What is hypoglycemia?
A blood glucose level that is too low (usually below 70 mg/dl)
What are the signs and symptoms of hypoglycemia?
Hunger, nervousness, dizziness, light-headed, confused, weak, shaky
When does fasting hypoglycemia occur?
Occurs in the morning after an overnight fast or during long stretches between meals or after exercise.
What is fasting hypoglycemia caused by?
Medications, illness, drinking too much alcohol, certain tumors or hormonal imbalances
Define a naturally occurring sugar.
Sugars such as fructose and lactose found in foods, and they tend to be nutrient dense.
Define an added sugar.
Sugars added to processed foods and sweets - typically have empty calories.
How are the majority of sugars being consumed by Americans? (What is the method of consumption?)
Through soft drinks.
What are the health effects of sugar?
Sugar can contribute to dental problems, elevated level of fat in the blood, lowerin of HDL cholesterol
What does sugar not cause?
An increased risk of diabetes and hyperactivity in children
Contrary to popular belief, what is sugar not considered?
An addictive substance.
True or False. Your tastes buds can distinguish between naturally occurring sugar and added sugar.
False. They can not.
What is the glycemic index?
Refers to the measured upward rise, peaks and falls of blood glucose following consumption of high-carbohydrate food
How are foods ranked according to blood glucose?
By the glycemic index (GI)
What is the glycemic load?
An adjusted GI by taking into account the amount of carbohydrate consumed in a typical serving of food
What are the factors that affect GI?
Ripeness of fruit, cooking, processing, size of food, amount of fiber, and combinations of food eaten.
What is the formula for calculating glycemic load (GL)?
GL = (GI x carbohydrates less fiber)/100
What is a low GL?
<10
What is a moderate GL?
10-14
What is a high GL?
> 15
When you are calculating GL, when would you substract the grams of fiber?
When a serving has 5 grams or more of fiber, you would subtract those from the grams of carbs in that serving.
What is resistant starch?
A type of starch that never gets completely broken down and absorbed. It provides food for bacteria.
When resistant starch is fermented in the large intestine, what is/are produced?
Short chain fatty acids (SCFA) such as acetate, butyrate, and propionate along with gases.
Where are resistant starches found?
Beans/legumes, starchy fruits and vegetables (such as bananas), whole grains and some cooked foods like potatoes and rice.
What are some good sources of soluble fiber?
Carob flour, corn grits, kidney beans, soybeans, large lima beans, garbanzo beans
What are some good sources of insoluble fiber?
Corn bran, lentils, almonds, pistachios, dried coconut, wheat bran
What are ten prebiotic foods?
Apples, garlic, asparagus, leeks, bananas, jerusalem artichoke, dandelion greens, chicory root, onions and jicama root
What are some probiotic foods?
Yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, pickles
What is the key energy source for colonocytes and enterocytes?
Butyrate (a short chain fatty acid)
What will a leaky gut in the small intestine do?
Allow for larger components of the macronutrients to get into the blood.
How do short chain fatty acids benefit us?
Stimulate blood flow to the colon, increase nutrient circulation, inhibit the growth of pathogenic bacteria, help us absorb meals and prevent us from absorbing toxic compounds.
The most recently accepted grouping by the Institute of Medicine divides fiber into two categories. What are they?
Dietary and functional
What is polydextrose?
A fiber additive
What is the problem with polydextrose?
There is no evidence for cholesterol benefits.
What are complex carbohydrates?
They may be referred to as dietary starch and are made of sugar molecules strung together. They are often rich in fiber.
What are the benefits of dietary fiber?
Helps lower the risk of bowel irregularity, obesity, heart disease, cancer, diabetes
Define fortification.
Restores lost nutrients due to processing.
Define enrichment
Adds nutritional value to meet a specific standard
