carbs Flashcards
Describe what carbs are and why you need them.
carbs: macronutrient, sugar
- Because they break down into glucose (blood sugar) which is the main source of energy for your bodies cells tissues and organs
- Brain and RBCs particularly rely on glucose for fuel
- Oligosaccharides can act as prebiotics which act like fertilizers that stimulates the growth of healthy bacteria (probiotic = living strain of bacteria) in the gut
digesting carbs
- Saliva contains amylase enzyme which starts to break down amylose and amylopectin into smaller starch units and maltose
- In small intestine pancreatic amylase breaks down remaining starch into maltose
- Then maltose is and other disaccharides are broken down into monosaccharides and absorbed into blood
- Fiber continues into large intestine where some is metabolized into bacteria in the colon and majority excreted in your stool
Explain how the body uses carbohydrates
- main energy source for our cell tissues and organs
Explain how the body regulates blood glucose levels
- Insulin is released from pancreas in response to high blood glucose levels & lowers blood glucose levels
- Glucagon is released from pancreas in response to low glucose levels which raises blood glucose levels
- Raise blood glucose levels by converting stored glycogen in the liver to glucose and releases it (glycogenolysis) and/or makes glucose from non carb sources (gluconeogenesis)
- Epinephrine stimulates glycogenolysis and increases blood glucose levels , fight or flight
6.Describe the guidelines for carbohydrate intake, including the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates, the Dietary reference Intake (DRI) for fiber, and the recommendation for consuming added sugars
- Carb DRI:130 g per day
- Fiber DRI: 14 g per 1,000 calories to promotes heart health
- 25-30g fiber for (2,000-2500 diet daily)
- Carb AMDR: 45-65%
- Eat: less simple and more complex carbs, more fiber, carbs should be a variety of nutrient dense low saturated fat foods
- Added sugar: Men=no more than 9 tsp
women = nor more than 6tsp
Describe the difference between natural and added sugars in the diet.
Natural sugar: nutrient dense, fruits, diary
Added sugar: added by manufacturers and are empty calories, soda, candy, increased risk for diabetes if eat these to much
Define type 1 and type 2 diabetes and describe how the types differ
T1DM: high blood glucose levels, autoimmune disease, genetic, early onset (child to early adult), insufficient insulin production
T2DM: high blood glucose levels, insulin resistance, adults and older people more at risk, most people with diabetes have type 2
Effect on body: high glucose leads to damaged vital organs, nerve damage, numbness, poor circulation leading to amputation, infections, eye damage-blindness, tooth/gum problems, kidney damage, increased risk for heart disease, diabetic ketoacidosis
Describe the importance of fiber in the body and diet.!!!!!!!
- This helps protect the colon and aids in removing toxins and cholesterol from your body.
- Reduces risk of heart disease and colorectal cancer
- Improves digestive health
- Lowers cholesterol and blood glucose levels (by delaying the absorption of sugar from the foods you eat.)
- Reduces risk of type 2 diabetes
- Helps with weight management
- Foods rich in fibers: fruits,
vegetables and grains Wheat bran
Types of carbs
- Simple carbs
- Monosaccharides
o Glucose
o Fructose
o Galactose
- Disaccharides: 2 monosaccharides joined together
o Maltose = glucose + glucose
o Sucrose = glucose + fructose
o Lactose = glucose + galactose - Complex carbs
- Oligosaccharides: 3-10 monosaccharides joined together and act as prebiotics
- Polysaccharides: over 10 monosaccharides joined together
o Starch: storage form in plants
o Fiber: non digestible polysaccharide
o Glycogen: storage form of glucose
enzymes and hormones that degrade carbs
amylase: breaks down starch into sugar
types of starches
amylose:
amylopectin
diff b/w amylose and amylopectin
- amylose is a resistant starch and takes longer to process so energy for later on
- While amylopectin breaks down easily and gives immediate energy
types of fiber
- Soluble fiber: dissolves in water and is fermented by intestinal bacteria
- Insoluble fiber: cellulose, hemicellulose, lignins
- Nondigestible fiber lowers risk for developing: constipation, diverticulosis, obesity, heart disease, diabetes, colorectal cancer
benefits of whole grain
- should consume 3-5 servings daily
- ex: barley, rye, quinoa, sorghum, buckwheat
- are more nutrient dense and can help reduce inflammation, lowering risk of disease
- Reduces risk of heart disease and cancer
- Improves digestive health
- Lowers cholesterol and blood glucose levels
- Reduces risk of type 2 diabetes
- Helps with weight management
lactose malabsorption
- is natural part of aging
▪ People with lactose malabsorption
can still consume dairy and should
not eliminate it from their diets
