carbs Flashcards
Function of carbs
provide energy
spare proteins to build tissue
normalize fat metabolism
provide fiber
how do carbs normalize fat metabolism
need energy, ketones are produced.
excess ketones condition called
ketoacidosis: acids in blood and urine
glucose is stored as what
glycogen in liver (100g)
plant food source of carbs
- cereal grains
- vegies
- fruits
- sugars
- milk
other sources of carbs
enriched grains (nutrients that are lost during processing (vit B1, B2, B3, and iron) are added back)
whole grains (with bran, endosperm, and germ intact)
Monosaccharides and sources
glucose, galactose, fructose
corn syrup, honey, lactose, fruits
Disaccharides and sources
sucrose, maltose, lactose
milk (lac), starch digestion (mal), molasses, sugar cane, beets, maple syrup, candy
Polysaccharides and sources
starch, glycogen, fiber
cereal grains, legumes
reason behind lactose intolerance
insufficient lactase (digest lactose) -> bloating, diarrhea
why is there no lactose intolerance to natural cheese
milk -> curd and whey (liquid where lactose goes).
so hard cheese has no lactose
symptoms of carb deficiency
fatigue, weight loss
glycogen -> glucose uses what hormone
glucagon
dietary fiber (indigestible) functions
soft, bulky stool
>colon cancer risk
> glucose levels
recommended fiber intake (<50 year olds)
Male: 38g/day
Female: 25g/day
recommended fiber intake (>50 year olds)
Male: 30g/day
Female: 21g/day
optimal fiber intake
20-35g/day (but american diet only has 11g so they’re cooked)
no more than 50g
too much fiber can cause
flatulence (abdominal gas), diarrhea
Water-soluble fibers
gums, mucilage, pectin, hemicellulose, algal polysaccharides
where are gums and mucilages found
secretion of plants and seeds
oats, legumes, barley
where is hemicellulose found
cell-wall plant (bran, whole grain)
Water-soluble fiber functions
binds bile acids
lowers cholesterol
Water-insoluble fibers
cellulose, some hemicellu-
lose, and lignins.
cellulose is also known as
main dietary fiber
carb
where is cellulose found
fruits, veggies, shell of seeds, grains
where is lignins found
woody part of veggies (carrot, asparagus), seeds of strawberries
not carb
water insoluble fiber functions
prevent constipation
excess -> hinder absorption of nutrients
digestion/absorption of carbs
carbs -> simple sugar (glucose) before being oxidized in cells
what happens when too much glycogen in body
converted to fat and stored in adipose tissue
metabolism of glucose controlled by
insulin
insulin secreted by
beta cells in islets of Langerhans (pancreas)
what is normal blood glucose level
70-110 mg/ dl
what is hyperglycemia
blood glucose over 126 mg/ dl
what is hypoglycemia
blood glucose under 70 mg/ dl
which hormone raises blood sugar
glucagon
which hormone lowers blood sugar
insulin
what percent of daily calories should be from carbs?
45–65%
