Carbohydrates, Fiber Flashcards
macronutrient energy breakdown
55-60% carbs
30% fat
10-15% protein
main energy nutrients
carbs & fat
preferred energy source
carbs
are carbohydrate rich foods recommended?
yes
are carbs fattening?
no, excess calories are
simple carbohydrate (sugars)
monosaccharides-single sugar unit
disaccharides-pair of bonded sugars
complex carbohydrates (polysaccharides)
starch
glycogen
most fibers
lignin
exception among fibers
polyphenol but not a polysaccharide
glycogen
storage form of carbs in animals and humans (liver, muscle tissue)
a polysaccharide composed of glucose
not a significant food source or considered a complex carb
starch
storage form of carbs in plants
a plant polysaccharide composed of glucose and digestible by humans
monosaccharides
glucose
fructose
galactose (found only as a part of lactose)
disaccharides
sucrose (glucose + fructose)
lactose (glucose + galactose)
maltose (glucose + glucose)
glucose
a monosaccharide
sugar common to all disaccharides and polysaccharides
aka. blood sugar or dextrose
fructose
a monosaccharide
aka. fruit sugar (fruits, honey, saps)
galactose
a monosaccharide
part of disaccharide lactose
provides 30-50% of milk’s calories
homeostasis
maintenance of constant internal conditions by the body’s control system
maintains chemistry, temp, bp
homeo = the same —— stasis = staying
insulin
hormone secreted by the pancreas in response to high blood glucose
promotes cellular glucose uptake for use or storage
glucagon
hormone secreted by the pancreas in response to low blood glucose concentration
starts release of glucose from storage
sucrose
a disaccharide composed of glucose and fructose
aka. table sugar, beet sugar, cane sugar
lactose
a disaccharide composed of glucose and galactose
aka. milk sugar
maltose
a disaccharide composed of two glucose molecules
found when carbs break down
aka. malt sugar
allergy vs. intolerance
allergy: immune response to proteins
intolerance: adverse reaction to carbohydrate
fiber
term denoting in plant foods the polysaccharides cellulose, hemicellulose, pectins, gums, and mucilages + nonpolysaccharide lignin
not attacked by human digestive enzymes
2 types
insoluble fiber
tough fibrous structures of fruits, vegetables, and grains
indigestible food components that do not dissolve in water
soluble fiber
indigestible food components that are dissolvable in water
impart gummy or gel-like characteristics to food (ex. pectin from fruit used to thicken jellies)
RDA of fiber
25g/day
avg. American diet has 11g/day
benefits of finer
protective vs. heart disease
what is removed during processing grains?
germ
bran
glycemic effect
measure of how much a food raises blood glucose concentration and starts an insulin response
compared to pure glucose
ketones
acidic, fat-related compounds formed from incomplete breakdown of fat when carb is not available
ketone bodies
protein-sparing effect
effect of carbs in providing energy that allows protein to be used for other purposes
soluble fiber food sources
barley, fruit, legumes, oats, rye, seeds, veggies
insoluble fiber food sources
brown rice, fruit legumes, seeds, wheat bran, veggies, whole grains
soluble fiber health effects
lower blood cholesterol, slow glucose absorption
slow movement of food through digestive tract
holds moisture in stool to soften
insoluble fiber health effects
soften stool, regulate bowel movements
speed transit of material through sm. intestine
reduce colon cancer, hemorrhoids, diverticulosis, appendicitis
properties of soluble fiber
gums, mucilages, pectin, psyllium, some hemicellulose
psyllium is easily dissolved in water and commercially available
properties of insoluble fiber
cellulose, lignin, some hemicellulose
