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