Ch. 4: Carbs Flashcards
What are the functions if carbohydrates?
Major fuel source for body
Provides glucose in blood
Source of fiber
Name the three monosaccharides
Glucose, fructose snd galactose
What monosaccharide gives fruit its intense sweetness?
Fructose
What disaccharide is know as table sugar?
Sucrose
List the three disaccharides and their food sources
Maltose: made from starch digestion but little in food sources
Sucrose: table sugar also found in fruits and vegetables
Lactose: mill sugar in milk, yogurt and other dairy products
Oligosaccharides
Contains 3 to 10 linked monosaccharides
Polysaccharides
10 linked sugars
3 types of polysaccharides
Aka Complex Carbohydrates
Starch, fiber and glycogen (storage type not in food)
Food sources of complex carbohydrates (aka polysaccharides)
Grains, legumes and some vegetables
Define glycogen
Stored glucose in body
Liver: broken down to provide glucose to blood
Muscle: broken down to provide energy to do work
Heath benefits of fiber
Soluble: reduce risk of cardiovascular disease and slows increase of blood glucose after eating carbs
Insoluble: Reduces risk of diabetes and reduces occurrence of constipation
Insoluble vs soluble fiber
Soluble: Dissolves in water, readily fermented by bacteria (in barley, oats, bran, legumes)
Insoluble: does not dissolve in water, helps reduce constipation (in nuts, wheat bran, veges, potatoes)
What foods and food groups increase fiber intake?
Beans, nuts, fruits, veges and whole grains
Dietary recommendations for carbs, fiber and added sugars?
Carbs: half of all grains should be whole grains and 45-65% of daily calories from carbs
Sugar: 10% or less of daily calories from dietary guidelines (25% or less from DRI’s)
Fiber: 25g = Women and 38g = Men (14g per 1000 kcals)
Name the three disaccharides
Maltose, sucrose and lactose
Define whole grains
Contains endosperm, germ and bran in original proportions
Bran=fiber
Define Refined grains
White grain
Stripped of the germ and bran leaving only the endosperm
Define Enriched grains
Some nutrients lost in processing are added back
- folate
- riboflavin
- iron
- niacin
Name the three parts of a whole grain
Bran: Outer fiber filled layer that contains B vitamins and minerals
Germ: embryo of the seed that germinates and grows (fatty acids and B vitamins)
Endosperm: highest amount of starch and protein (all that remains when grain is refined)
Describe the body’s use of glucose to provide energy
Fructose and galactose: Carried to liver and converted to glucose and exported back into blood
Glucose: Primary fuel for cells, stored as glycogen in the liver and muscles and excess stored as fat for energy later
Define and treat Lactose intolerance
Low lactase activity
Causes diarrhea, gas, cramps and abdominal pain
Treatment: Decrease dairy intake, lactase pills and small amounts of cultured milk
Define hypoglycemia
Low blood glucose
- Pancreas detects decline and secretes glucagon into blood
- glucagon tells liver to increase glucose production
- Liver releases glucose
Treatments: Glucose tabs, eating and some medications to inhibit insulin secretion
What are the two hormones released by the pancreas
Insulin: Lowers blood sugar
Glucagon: raises blood sugar (glucagon breaks down glycogen stores)
How dies fiber help with constipation?
Increases the weight of stool and softens it to help it pass easier
Nutritive sweeteners
Sugar alcohols End in ol Provide calories, but fewer than sugars Have reduced absorption Safe for teeth
Non-nutritive sweeteners
Calorie free
Ex:
Aspartame
Stevia
Sucralose
