Chapter 4 Flashcards
What are 4 key points of carbs?
1)Provide energy for the brain and nervous system
2)Some help keep the digestive system healthy
3)Within energy limits, keep the body lean
4)Indigestible carbs yield little or no energy
Where are the 3 sources of carbs?
1)Plants (whole grains, legumes, veggies and fruit)
2)Milk (only animal-derived foods)
3)Concentrated sugars (dessertt)
What are the two categorizes of carbs?
1) Simple Carbs
2)Complex Carbs
What are the 2 types of simple carbs?
1)Monosaccharides
2)Disaccharides
What are the 1 type of complex carbs?
Polysaccharides
What are the 3 types of monosaccharides?
1)Glucose
2)Fructose
3)Galactose
What monosaccharides is a component of milk sugar and not sweet?
Galactose
What is the sweetest monosaccharide?
Fructose
What is HFCS made of?
Made from cornstarch that has been treated with an enzyme that converts some of the glucose to the sweeter fructose
What are the 3 Disaccharides?
Lactose
Maltose
Sucrose
Monosaccharides of Lactose?
glucose + galactose
Monosaccharides of Maltose?
glucose + glucose
Monosaccharides of Sucrose
glucose + fructose
How are disaccharides joined together?
condensation reactions
How are disaccharides split?
Hydrolysis
What is the disaccharides of milk?
Lactose
What is the disaccharides of starch breakdown/alc fermentation?
Maltose
What is the sweetest disaccharides? Table Sugar?
Sucrose
How are monosaccharides digested?
Absorbed directly in blood
How are disaccharides digested?
digested before absorption
-Split into monosaccharides by enzymes
What is the most used nutrient in the body?
Glucose
Is there a %DV for sugars?
Yes
Why are fruits different from purified sugars such as soft drinks?
Contain Fibre, Phytochemicals, and Vit and Min
What are the 3 types of polysaccharides?
Starch, Glycogen, Fibre
What are polysaccharides made of?
Strands of glucose
What is starch?
storage form of glucose in plants
What are branched glucose?
Amylopectin
What are unbranched glucose?
Amylose
Starch is a nutritive?
True we digest starch to glucose
What is glycogen?
Storage form of glucose in animals
Where is glycogen stored?
2/3 in muscle and 1/3 liver
Where are fibres found?
Found in veggies, fruit, whole grains and legumes
T of F most fibres pass through the human body without providing energy?
True
Enzymes cannot break the bonds that hold together the sugar units of fibre
Is fibre is digested how and which type?
Bacteria in large intesine via fermenting fibres (prebiotics)
-Soluble fibres
What are soluble fibres?
Dissolve in water
Form gels (are viscous)
When you eat soluble fibres you should drink more or less water?
More
What are 5 sources of soluble fibres?
1)Barley
2)Legumes
3)Oats
4)Apples
5)Citrus Fruits
What are insoluble fibres?
Do not dissolve in water
Less easily fermented and does not form gels
Retain structure and texture
What do insoluble fibres help with?
Digestion, ease elimination, can alleviate constipation, speed passage of feces through colon
Why is glucose (carbs) a great source of energy compared to proteins and fats?
1)Not as expensive
2)Proteins provide no advantage
3)Overuse of proteins has potential disatvantage
4)Fats aren’t usually as fuels for the brain and CNS
DRI recommendation for kcal from carbs?
45%-65% of daily kcalories from complex carbs not refined sugars
Should one avoid cars for heath and healthy bodyweight?
NO!
-Complex carbs provide nutrients
-Include veggies, fruit, whole, unrefined grains and legumes
-Increase their intake of fibre-rich, whole food
-Only use refined sugars in terms of moderation
Why are fibre-rich foods recommended? x6
Supply vitamins, minerals, and phytochemicals
Generally contain little or no fat
Healthy Bowel Function
Healthy Body weight
modulation of blood glucose concentration
Cholesterol-lowering affect
Carbohydrates lower cholesterol and decrease heart risk?
true
How do carbs decrease heart disease risk?
-Low in sat fat, trans fat, cholesterol
-High in fibres, vegetable proteins, and phytochemicals
How do carbs lower blood glucose control?
-Viscous fibres trap nutrients and delay their transit through the digestive tract
-Glucose absorption slows, help steady levels of blood glucose and insulin
-Lower glycemic index
How do carbs maintain digestive tract health?
-Fibre and fluid intake play role in maintaining colon function and preventing and alleviating constipation
What are the 3 ways carbs help reduce constipation?
VIA FIBRE
1)Prevent Hemorrhoids
2)Prevents compact intestinal contents (appendicitis)
3)Stimulates GI tract muscles to retain strength resisting diverticulitis
What is diverticulitis?
Inflammation of diverticula (pouches in GI tract)
Carbs increase rates of colon cancer?
False, decrease rates of colon cancer via high fibre diets
True or False Pure Firbre compounds are a good idea?
-False, not necessary and should be used with caution.
-Most benefits of fibre come from fibrous foods
How can carbs help healthy weight management?
-Low in fats and added sugar
-Fibre creates fullness and delays hunger (absorbing water)
-Promote weight loss by providing less energy
What is the AI for carb fibre recommendation and intake for female age 19-50
25g/day
What is the AI for carb fibre recommendation and intake for men age 19-50
38 g/day
What are the 3 Canada food guide recommendation that would increase fibre?
1)Choose protein foods that come from plants more often
2)Have plenty of veggies and fruit
3)Choose whole grains
4 reasons why too much fibre is not a good thing?
1)Purified fibre can lead to blocked in the intestine
2)Binders in some fibres act as chelating agents (bind minerals and carry them out of the body)
3)Limit food intake and cause both nutrient and energy deficiencies
4)Fibre removes water from the body: contribute to dehydration
What are the 3 parts of refined, enriched and whole grain breads?
Brain
Endosperm
Germ
What is modern milling?
Removes the germ and bran, creating a whiter, smoother-textured flour, increasing the starch content and lowering fibre content
What did Canada do about the loss of nutrients in white bread?
1) 1970: Mandatory addition of riboflavin, thiamin, niacin and iron to bleached white flour
2)1990’s: Mandatory addition of folic acid
Where does starch digestion begin?
Mouth via salivary amylase
-becomes deactivated by stomach acids
Starch digestion resumes in the small intestine via what enzymes?
1)Pancreatic enzymes: Into smaller polysaccharides and disaccharides
2)Intestinal enzymes: Split into monosaccarides
refined grains breakdown fast or slow?
Fast to glucose
What are resistant starches?
Behave like fibres:
-Digested slowly
-Insoluble fibre
-Bacteria of colon sometimes help break down
How are sugars digested?
Split into monosaccharides before they absorbed
-Pancreatic Amylase
-Enzymes in cells lining the small intestine
Once in absorbed by bloodstream where do sugars travel?
Liver
What happens to fructose and galactose after liver transport?
Converted to glucose or related products
What happens to glucose after liver transport? x3
1) The circulatory system transports glucose and other products to cells
2)Liver and muscle store glucose as glycogen
3)All cells use glucose for energy
How are fibres digested?
IF digested:
-Fermented by intestinal bacteria
What is a by-product of fibre digestion?
-Odorous gases
How can fibre gases be minimized?
-Starting with small servings
-Gradually increasing serving size
3 reasons why people have lactose intolerance?
1) Gentics (produce less lactase)
2)Age (produce less lactase)
3)Damage to intestinal villi decrease lactase production (disease, malnutrition, meds, diarrhea)
What is lactose intolerance?
-Intestinal bacetria fement the undigested lactose producing gas and intestinal irritants
-Nausea, pain, diarrhea, excessive gas
Is lactose intolerance often overestimated?
True
What is a milk allergy?
Allergic reaction to protein in milk
What are the two cycles that release energy from glucose?
-Glycolysis
-Krebs cycle
What is the RDA for minimum carbs to reduce ketosis and feed brain?
130g/day
-more is recommended (45%-65% of total energy) to maintain health and glycogen stores
What occurs when carbs are below a healthy minimum?
1)Body fat cannot be converted into glucose to feed the brain
2)Body uses protein to make glucose visa gluconeogenesis
-preventing protein of its own critical functions
3) Fat fragments usually combine with a compound derived from glucose (or protein) before being used for energy
-Without compounds fat fragments form ketone bodies (ketosis)
How do carbs have a protein-sparing action
prevent the use of protein for energy
T or F the ketogenic diet can be used to reduce seizures in people with epilepsy
True
What hormone is released with high blood glucose?
Insulin from pancreas
What does insulin do?
1)Uptake of glucose into cells
2)Storage of glucose into glycogen
3)Excess glucose into fat
What hormone is released with low blood glucose?
Glucagon from pancreas
What does glucagon stimulate?
Breakdown of glycogen therefore glucose released into bloodstream
What is another hormone that can break down live glycogen as a body’s defence mechanism?
Epinephrine
What are 2 things to help maintain regular blood glucose levels?
1)Balanced Meal
2)Regular Meal Schedule
What is the glycemic index GI?
Measure of the ability of a food to elevate blood glucose and insulin levels
How is the GI scale ranked?
High-sugar food ranked lower than Hig-Starch Foods.
What is glycemic load?
Glycemic index multiplied by grams of carbohydrate
How is excess glucose stored?
Stored as glycogen in muscle and liver (2/3 muscle, 1/3 is liver)
-Small emergency store in brain
What happens to glucose stores if glycogen stores are full?
Liver converts it into fats then stored in fat tissues
What is diabetes?
Impairs a person’s ability to regulate blood glucose normally.
What is T1D?
Little or no pancreatic secretion of insulin.
What is the treatment for T1D?
-External source of insulin
-Meal planing to balance blood insulin levels and glucose concentration
What is T2D?
Body produces insulin but gains insulin resistance
How does insulin resistance occur?
Pancreas becomes less able to produce insulin with use
How can drugs help patients with T2D? x3
1)Stimulate insulin secretion
2)Improve uptake of glucose
3)External source of insulin can be used.
Can T2D be genetically related?
Yes, some people have a higher susceptibility, given family history.
eg. Indigenous
What is a major cause of T2D?
obesity
more body fat = more insulin resistance = high blood glucose
What is impaired glucose tolerance?
Blood glucose levels are higher than usual but not high enough for diabetes diagnosis. (pre-diabetes)
What is oxidation?
Occurs with elevated blood glucose that could lead to several complications that come with diabetes
How does nutrition play a role in managing diabetes?
Same diet that best control diabetes also helps control body weight and supports PA
What diet is recommended for those with T2D? x6
1)Adequate in nutrients
2)Adequate in fibre
3)Moderate in added sugars
4)Provides a controlled amount of total carbs
5)Low in Sat fat and provides unsaturated oils
6)Adequate but not too high in protein
How does PA help prevent T2D? x4
1)Maintain healthy body weight
2)Heightens tissue sensitivity to insulin
3)Delay diabetes onset
4)Event without weight loss helps control diabetes
What guidlines may be used for nutrition patterns in terms of managing T2D?
Dietary Patterns
-Easy to follow and understand
ie: Medditrain diet
Hypoglycemia?
Low Blood glucose
Postprandial Hypoglycemia?
Low blood glucose after meal (usually after large weight loss- rare)
Fasting Hypoglycaemia?
Low blood glucose due to not eating.
(cancer patients)
What is used to prevent Hypoglycemia?
-Regularly times, balanced, protein-containing meals
-Avoid switching between low-carb dieting and sudden large refined carb doses
-minimize alc
What causes low blood sugar in people with diabetes? x5
1)More PA than usually
2)Not eating on time
3)Eating less
4)Too much medication
5)Drinking alcohol
Concentrated juice sweetener vs. white?
-Highly refined
-Missing virtually all of the beneficial nutrients and non-nutrients of the original fruit
What are added sugars?
Sugars added to foods and beverages during processing or preparation.
What are free sugars?
added sugars as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates
What are Total sugars?
Sugars present in foods and beverages regardless of the source
What are the 2 sugar subsitutes?
1)Nutritive Sweeteners (NRG yielding sugar alc)
2)Nonnutritive sweeteners (No energy artificial sweeteners)
Types of sugar alc?
-Erythritol
-Isomalt
-Lactitol
-Maltitol
-Mannitol
-Sorbitol
-Xylitol
Types of sugar sub?
-Advantame
-Acesulfame Potassium
-Aspartame
-Monk fruit extract
-Neotame
-Saccharin
-Steviol glycosides (stevia)
-Sucralose
-Thaumatin
-Tagatose
Aspartame is not safe for people with?
PKU
