Chapter 2: Carbohydrates Flashcards
What are the primary roles of carbohydrates in the body?
- Supply energy
- Maintain blood glucose
- Continue brain and nervous system function (even while sleep)
- Spare protein so body does not burn dietary or body fat and protein for energy
- Burn fat for fuel
- Provide bulk in the diet(satiety)
Carbohydrates is the latin word for what?
hydrated water
What is the carbohydrates abbreviation?
CHO; Carbon, Hydrogen, Oxygen
What is the main unit of carbohydrates?
monosaccharide - one molecule consists of 6 carbon, 12 hydrogen, and 6 oxygen atoms
What are referred to as “simple sugars”?
Monosaccharides and Disaccharides
What are some simple sugars?
sweet to taste: cookies/candy/soda/ripe fruits
What are considered simple sugars but are not sweet to taste?
Lactose & glucose
Main source for the body’s fuel that supplies energy
Glucose (also called dextrose & blood sugar)
Where can glucose be stored?
As glycogen (muscle/liver) but if consumed too much then it will be converted into fat and stored for future energy
What are most sugars?
disaccharides and have 2 monosaccharides
Consists of monosaccharides glucose and fructose that makes sugar sweet aka table sugar
sucrose
Made when larger molecules are broken down during digestion (two glucose molecules)
maltose
Splits into 2 monosaccharides (glucose & galactose) during digestion, found in milk
lactose
What are some foods that are high in complex carbs?
vitamins, minerals, fiber, and water….EXAMPLES INCLUDE: brown rice, cereal, whole wheat bread and pasta, legumes, fruits, vegetables
Supply more nutrients than simple ones
complex carbs
Body does not metabolize them in a usual way, a larger molecule found in legumes, & passed through stomach undigested into the intestines, where bacteria feed on the and create gas at the end product
Oligosaccharides
Stores form of energy in plants
Starch
Two most predominant starches:
Amylose & Amylopectin
Starch found in grains, legumes, tubers, and some fruits
Amylose
Waxy starch; form string pasta when heats, used to thicken foods
Amylopectin
Most highly branched chain of glucose; stored in liver and muscles
Glycogen
What does glycogen do in the liver?
helps maintain blood glucose
What does glycogen do in the muscles?
provides quick energy for muscles
Referred to “roughage”, not used by the body for energy, and found exclusively in plants
Fiber
What are the two classes of fiber?
Soluble and insoluble
Dissolves in water (black, kidney, and navy beans; flaxseed, apricots, grapefruit, mango; turnips and sweet potatoes, oatmeal, and oat bran)
Soluble fiber
Functions of Soluble Fiber:
- gives texture to food
- gives sense of fullness
- stabilizes blood sugar
- helps lower cholesterol
Does not dissolve in water (found in whole grains, rice, corn, broccoli, dark green leafy vegetables, skin on fruit and veggies; seeds and nuts).
Insoluble fiber
Function of insoluble fiber:
- insoluble fiber prevents disease by stimulating poop, and keeps colon muscles exercised
- decreases constipation
- prevents hemorrhoids
- prevents colon cancer
- incidence of appendicitis
What is the normal blood sugar?
80 to 100 mg/dL of blood
high blood glucose
hyperglycemia
low blood glucose
hypoglycemia
What are the two hormones involved in maintenance of blood glucose levels?
insulin and glucagon
Maintaining the right amount of blood glucose
homeostasis
How does homeostasis work?
Receptor cells in pancreas recognize there is more glucose in the blood than the body needs energy. Pancreas secretes insulin, draws out excess glucose, reducing the amt, of blood glucose when levels are too high. Glucose is attracted from the bloodstream and stores it in the muscle and liver, where is converted to glycogen. Glycogen stays in the muscle until the body needs energy to move the muscles,and is stores in the liver for future energy use.
What is the limit of glycogen storing cells?
once full the excess is routed to fat, fat cells enlarge and fill with fat, and fat cell storage capacity is unlimited
How the body regulates blood sugar:
- Eating CHO’s throughout the day helps maintain blood glucose levels. Eat w/ a meal.
- Choose whole grain when possible/metabolized slower
- avoid refined sugars/ empty calories
What is the recommended fiber intake?
25g-35 g
What is the glycemic index?
A numeric ranking system for CHO’s based on their immediate effect on blood glucose levels.
When there is a absence of enzyme index
Lactose intolerance
What races are more prone yo lactose intolerance?
Asians
Native americans
African americans
What can happen from consuming excess CHO’s ?
Can cause temporary elevation in triglycerides and can lead to heart disease
Simple sugar load that can cause blood glucose to spike and then drop
Rebound hypoglycemia
With carbohydrate restriction, there is minimal_________ available for vital processes
Glucose
What happens if glucose is not available?
The liver converts fat to fatty acids using adipose cells
What created ketones?
Rapid release of fatty acids
What is ketosis a response to?
Fuel shortage
When the liver stores are depleted of glucose and carbohydrate consumption is restricted, the body will build glucose from amino acids
Glucogenesis
What can excessive fiber intake do?
Decrease mineral absorption and causing cramping/ gas
The lower the glycemic index, the_____
The less demand for insulin and the better the blood glucose control
