chap 4 - carbs Flashcards
3 simple monosacharides
glucose, galactose, fructose
3 disacharrides
Maltose = glu+ glu
Lactose = glu+ gal
Sucrose = glu+ fru
Hydrolysis reaction
break down of disacharride
Condensation reaction
synthesis of disacharride
Oligosacharride
3-10 sugar units “Prebiotics”
Prebiotics
Prebiotics are foods (typically high-fiber foods) that act as food for human microflora. “Oligosacharride”
Probiotics
Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the “good” bacteria (normal microflora) in the body.
Complex CHO
starch
starch
complex CHO from plant
glycogen
complex CHO from animals
DRI value of CHO in diet
14g/1000kcal
what happens to glucose during its metabolism
its stored as glycogen or fat/LDL
used as energy (*brain *RBC)
makes non-essential amino acids
what happens when blood glucose decreases?
- glucagon is released by pancreas to liver where gycogen is broken down to restore blood glucose levels
- you will also feel hungry when blood glucose is low
what happens when blood glucose increases?
insulin comes from pacreas to tell liver, muscles and fat cells to uptake glucose from the blood
top 3 highest rates for diabetes
- china
- India
- USA
- Canada + most of the world
number of people with diabetes from 1958-2015?
1.6mill ——-> 23 mil
percent of people with diabetes from 1958-2015?
<1% ——–> 7.4% ——–> 19% (2030)
Whos at risk for T2D
45yrs +
> activity
genes
increased BP
gestational diabetes past
overweight
Difference T1D vs. T2D
T1D: (5%)
- B-islet can’t make insulin
- genetic
- young
T2D: (95%)
- obesity & inactivity
- cells ingore insulin (resist)
Treatment: excersize, metaformin, sometimes insulin injections
Glucose tolerace
how well you can remove excess glu from the blood after a meal
Glucose Tolerace Test Steps
- Drink glu
- Blood smaples every 30mins for 2-3hrs
- see how well pacrease responds with insulin
Difference in Glucose tolerance with Normal vs. Diabetes
Normal:
-start at 5 and goes up
-down past equ. and back to 5
Diabetes:
- starts at 7.5
- (takes longer to reachpeak) higher peak (stays at peak longer)
Glycemic Response
Whole grain and Legumes give more stable BL GLU vs. TIME graph
Foods with Frutctose
Honey, Pop, HIGH FRUCTOSE CORN SYRUP
HIGH FRUCTOSE CORN SYRUP facts
Average american
62lbs of HFCS per year
130 kcal per day
from 0% of our diet to 33% of our diet
how is fructose different from other sugars
is doesnt stimulate insulin secretion
it doesnt stimulate leptin producation
boosts LDL levels
is fructose contributing to the obesity epidemic?
YES
simply 1 soda each day for a year means weight gain
Do sugars in general lead to obesity?
depends how we eat them
liquid kcal vs. solid kcal
white flour vs. whole grain
kcal dense vs. nutrient dense
Metabolic Syndrom key features
- abdominal obesity
- increase insulin resistance
- increase triglyceride (VLDL or chylomicrons)
- deceased HDL
- increase blood pressure
ALL LEADS TO CORONARY HEART DISEASE (CHD)
Sugar recomendations (DRI, WHO, EWCFG, AHA)
(DRI) 25% / 31 teaspoons
(WHO) 10% / 12 teaspoons
(EWCFG) just lower sugar lol
(AHA) women 6 teaspoons & men 9 teaspoons/day
Lactose intolerance
deficiency in LACTASE enzyme
common over teenage years
Milk allergy
immune response to milk/dairy
Soluble Fibre food sources
-fruit pulp
-inside of legumes and fruits
- whole grains/oats
-citrus fruits
- pectin/dextrin/gum
InSoluble Fibre food sources
-wheat bran
-fruit and Veg Skin
- Legume Skin
Solube fibre VS. Insoluble fibre
Soluble fibre:
- breaks down into 2:0 acet, 3:0 pro, 4:0 but
- 3:0 pro decreases Cholesterol Synthesis thereby decreasing CHD
- lowers pH / increases acidity / lowers ammonia
- SLOWS bowels
Insoluble fibre:
- doesnt break down
- cleans everything out
- makes poo bigger
- FASTER bowels
Current recommended Dietary fibre intake
12-15g per day or 14g/1000kcal
how can fibre help with weight loss?
increased feeling of satiety
SLOWER bowels (souluble fibre)
makes you eat slower
