Ch. 4 CHO Flashcards
Define CHO
Made of carbon, hydrogen, and oxygen atoms
Stat the rationale for including CHO in the diet.
Provide energy
Furnish other nutrients
Add flavors to food
Roughage
Describe simple CHOs. What is the difference between a monosaccharide and a disaccharide? What molecules belong in which group?
Simple: include Monosaccharides and Disaccharides.
Monosaccharides are single sugars. Include glucose, fructose, and galactose.
Disaccharides are double sugars. Include sucrose, lactose, and maltose.
What do sucrose, lactose, and maltose break down to?
Sucrose: fructose + glucose
Lactose: galactose + glucose
Maltose: glucose + glucose
Discuss this statement: “Honey is more nutritious and should be used in place of sugar.”
Honey is sucrose. Sucrose is fructose + glucose.
Sucrose is also known as table sugar.
Basically honey & sugar end up breaking down into the same things…one is not more nutritious in the long run than the other.
On average, how much sugar is in one can of regular soda?
12 oz can of soda= 8-12 tsp. sugar
Explain lactose intolerance. What are the causes? What populations are at high or low risk? What are the symptoms? What is the dietary intervention?
Def: a condition that results from the inability to digest the milk sugar lactose. NOT the same thing as a milk allergy.
Causes:
–lactase deficient (rare, genetics), lactase activity declines with age, diseases or treatments that damage microvilli, genetic predisposition.
High risk:
–Southeast Asians, Native Americans, African Americans
Low risk:
–Caucasians, Northern Europeans
S&S:
–gas, bloating, diarrhea, abdominal discomfort
Dietary Intervention:
- -limit dairy
- -try almond, rice, or soy milk
- -milk products treated with lactase
- -lactase tablets or drops
- -sherbet instead of ice-cream
- -cheese-lactose diminishes with age
Describe complex CHO. Which ones are supplied in the diet?
Complex CHOs are known as polysaccharides. It’s multiple monosaccharides linked together in chains.
Complex CHOs include glycogen & starches [and dietary fibers].
Glycogen has limited amounts in meats & is NOT found in plants. Not supplied in diet.
Starches are derived from plants. Supplied in diet.
[Dietary fibers are also derived from plants. Supplied in diet.]
Identify the differences and similarities between starch and glycogen.
Glycogen:
- -limited amounts in meats
- -no plants
- -branched glucose chains
- -role: storage form of CHO in liver and muscle
Starch:
- -plants
- -occasionally branched glucose chains (amylopectin) or unbranched glucose chains (amylose)
- -role: food source for body
List the 2 forms of starches.
Amylopectin: long, branched chains of hundreds or thousands of glucose molecules linked together
Amylose: unbranched chains of hundreds or thousands of glucose molecules linked together
State the daily recommendation for the following: CHO intake, fiber intake.
CHO intake: 225 to 325 grams
Fiber intake: roughly 25 to 35 grams of dietary fiber daily
Explain guidelines to increase fiber in the diet. What is the result of excessive fiber intake?
Increase fiber in diet:
- -Eat raw vegetables.
- -Eat fresh and dried fruit for snacks.
- -Add legumes to soups, salads, and casseroles.
- -Eat whole-grain breads that contain ≥3 g fiber per serving.
- -Eat whole-grain cereals that contain ≥5 g fiber per serving.
- -Eat fruits (such as pears) and vegetables (such as potatoes) with their skins.
Result of excessive fiber intake: high-fiber foods are so filling, they are not likely to be eaten in excess. Too much fiber can cause GI problems for some people, but it generally does not have adverse effects in most healthy people.
Discuss CHO as they pertain to the food label. How can you determine the g sugar, g dietary fiber, g starch and total g CHO? How is CHO identified on the A-list health claims?
Food labels list the amount, in grams, of total carbohydrate—including starch, fibers, and sugars—per serving.
Fiber grams are also listed separately, as are the grams of sugars. (With this information, you can calculate starch grams by subtracting the grams of fibers and sugars from the total carbohydrate.)
Sugars reflect both added sugars and those that occur naturally in foods.
Total carbohydrate and dietary fiber are also expressed as “% Daily Values” for a person consuming 2000 kcalories; there is no Daily Value for sugars.
A List Health Claims: Oatmeal was the first food recognized for its ability to reduce cholesterol and the risk of heart disease. Foods rich in soluble fibers (such as oat bran, barley, and legumes) lower blood cholesterol. Fiber may also exert its effect by displacing fats in the diet. CHO diets rich in whole grains, legumes, vegetables, and fruits may protect against heart attack and stroke by lowering blood pressure, improving blood lipids, and reducing inflammation.
Discuss soluble and insoluble fiber. Identify key functions and know dietary sources.
soluble fiber: nonstarch polysaccharides that dissolve in water to form a gel. (ex. pectin from fruit, used to thicken jellies, oat bran, barley, and legumes)
–>lower blood cholesterol and rate of glucose absorption
insoluble fiber: nonstarch polysaccharides that do not dissolve in water (ex. cellulose: cereal brans, fruits, and vegetables … strings of celery, skins of corn kernels)
–>increase stool weight, ease passage, and reduce transit time
What role does the colon play in the digestion and absorption of fiber?
fiber fermentation in the colon also inhibit cholesterol synthesis in the liver
