Chapter 4 Flashcards
What are carbohydrates?
Molecules – Carbon – Hydrogen – Oxygen • Formed by plants via photosynthesis • Stored in plants as starch
Simple Carbohydrates
Monosaccharides –single sugars – Glucose – Fructose – Galactose • Disaccharides - pairs – Sucrose – Maltose – Lactose
Glucose
- C6H12O6
• Commonly known as blood sugar
• Essential energy source for all the body’s
activities
• One of two sugars in every disaccharide
• The unit from which the polysaccharides are made (starch & glycogen)
Fructose
- C6H12O6
- The sweetest of the sugars
- Occurs naturally in fruits and honey
- Often added to soft drinks, ready-to-eat cereals and desserts
Galactose
• C6H12O6
• Seldom occurs free in nature
• Binds with glucose to form the sugar
in milk
Maltose
– Glucose + Glucose
– Produced whenever starch breaks down
Sucrose
– Glucose + Fructose
– Tastes sweet
– Table sugar refined from sugar beet
and sugarcane
Lactose
– Glucose + Galactose
– Principle carbohydrate of milk (milk sugar)
Complex Carbohydrates
Chains of Monosaccharides
Oligosaccharides – Short chains – 3 to 10 sugars
Polysaccharides – Long chains – >10 sugars
• Starch • Glycogen • Fiber
Complex Carbohydrates Polysaccharides
Glycogen
– Found only to a limited extent in meats
– Not in plants
– Body stores much of its glucose as glycogen
Starches
– Long, branched or unbranched chains of
hundreds or thousands of glucose molecules
– Found in grains like wheat or rice, potatoes and legumes
Dietary Fiber
- Nondigestible
- Plant sources (structural part)
- Soluble vs Insoluble
Dietary Fiber
Soluble fibers Fruits, oats, barley, legumes, rye – Delay GI transit – Delay glucose absorption – Lower blood cholesterol
• Insoluble fibers
Bran, whole-grains, vegetables, brown rice
– Accelerate GI transit
– Increase fecal weight
– Soften stools
– Prevents constipation & hemorrhoid – Prevents diverticulosis
– May lower risk of colon cancer
How many grams of Carbs per day?
Recommend: 25-38 grams/day
Carbohydrate Metabolism
- Glucose is stored as glycogen
- Liver holds 1/3 of body’s glycogen
and releases glucose as needed - Muscles hold other 2/3 of body’s
glycogen to use for exercise - Glycogen holds water and is bulky
when stored - Glycogenesis = the formation of glycogen from glucose
complex carbs
- starch and fiber
- long chains of sugar units arranged to form starch or fiber (polysaccharides)
simple carbs
- sugars
- compounds composed of single/ multiple sugars. “carbon and water” CHO
- single sugar units linked pairs of sugar units
- six carbonators together with oxygen/ hydrogen atoms
photosynthesis
process by which green plants make carbohydrates from carbon dioxide/ water using green pigment chlorophyll to capture sun’s energy
sugars
simple carbs that molecules of either single sugar units or pair of those sugar units bonded together (sucrose)
glucose
singe sugar used in plant and animal tissues for energy “blood sugar” or dextrose
monosaccharides
single sugar units “one” “sugar unit”
disaccharides
pair of single sugars linked together
fructose
monosaccharide “fruit sugar”
galactose
monosaccharide part of a disaccharide lactose
added sugars
sugars/ syrups added to food to add sweetness, bulk or aid browning, concentrated fruit juice, glucose, fructose, high fructose corn syrup, sucrose, and other sweet carbs.
lactose
a disaccharide composed of glucose and galactose know as milk sugar
maltose
disaccharide compose of two glucose units, malt sugar
sucrose
disaccharide composed of glucose and fructose, table, beet, can sugar “simply sugar”
polysaccharides
another term for complex carbs, compounds composed oolong strands of glucose units linked together.
starch
plant polysaccharide composed of glucose. After cooking, starch is highly digestible by human beings, raw start often resists digestion.
glycogen
- the storage form of glucose in the body
- highly branched polysaccharide that is made and held in liver and muscle tissues as storage form of glucose.
whole grains
grains or foods made from them that contain all the parts and naturally occurring nutrients of the entire grain seed except the inedible husk.
soluble fibers
- food components that readily dissolve in water, become viscous, and often impart gummy or gel like characteristics to foods. (jelly, gums, bottled salad dressings.)
viscous
having a sticky, gummy, or gel like consistency that flows slowly.
Soluble Fibers
- oats, barley, genomes, okra, citrus fruit
- have the ability to modulate blood glucose levels, lower blood cholesterol, promote health of the colon.
Insoluble Fibers
- tough, fibrous structures of fruit, vegetables, and grains; indigestible food components that do not dissolve in water.
- do not form gels and resist fermentation. (cellulose, structures of plant, outer layers of grains.
- cellulose, form structures of plants, outer layers of whole grains, strings of celery, hulls of seeds, skins of corn kernels.
diabetes
metabolic diseases that impair a person’s ability to regulate blood glucose.
What’s one way to protect yourself from heart disease
- Diet rich in fruit, legumes, vegetables, nuts, seeds, whole grains, rich in fibers and complex carbs.
- low in added sugars, saturated fat, and trans fat
- High in nutrients and phytochemicals
- oatmeal, apples, barley, carrots, legumes, are rich in gel forming fibers that lower blood cholesteral
How do you avoid or relieve constipation
- increase foods with course insoluble fibers stimulate the colon lining to secrete mucus and water that enlarge and soften the stools.
appendicitis
inflammation/ infection of the appendix
diverticula
sacs or pouches that ballon out of the intestinal wall caused by weakening of the muscle layers that encase the intestine.
Daily Recommended Intake of Fiber is…
14 grams per 1000 kcals
25 grams/ day woman
38 grams/ day men
lactose Intolerance
- impaired ability to digest lactose due to reduced amounts of the enzyme lactase.
lactase
- intestinal enzyme the spills the disaccharide lactose to monosaccharides during digestion.
protein - sparing action
- the action of carbohydrate and fat in providing energy that allows protein to be used for purposes it alone can serve.
ketone bodies
acidic - water - soluable compounds that arise during the breakdown of fat when carbohydrate is not available
Ketosis
an undesirably high concentration of ketone bodies, such s acetone, in the blood or urine.
insulin
hormone secreted by the pancreas in response to a high blood glucose concentration. It assists cells in drawing glucose from the blood.
glucagon
- hormone secreted by the pancreas that stimulates the live to release glucose into the blood when blood glucose concentration dips.
glycemic index (GI)
- ranking of foods according to their potential for raising blood glucose relative to a reference dose of glucose.
Hypoglycemia
- poorly managed diabetes
- abnormally low blood glucose contraction often accompanied by symptoms such as anxiety, rapid heartbeat, and sweating.
type 1 diabetes
pancreas produces no or very little insulin, often diagnosed as a child, although som cases arise in adulthood
type 2 diabetes
- pancreas makes plenty of insulin but the body’s cells resist the insulin’s action; often diagnosed in adulthood.
