Chapter 4 Flashcards
What are the simple carbohydrates
Monosaccharides and Disaccharides (simple sugars)
Monosaccharide
Glucose, Galactose, Fructose
Disaccharides
Maltose (glucose + glucose), Sucrose (glucose + fructose), Lactose (glucose + galactose)
what are the Complex Carbohydrates
Oligosaccharides and Polysaccarides
Polysaccharides
Starch (amylopectin, amylose), glycogen (stored in liver and muscles)
Lactose intolerance
when enzyme lactase is not able to digest lactose (sugar found in milk) Lactose is not digested in small intestine, passes through large intestine.
Undigested Lactose in small intestine can cause what?
cramping, abdominal distention and diarrhea
Starch
Glucose polymer (dietary sources: grains, legumes, and root vegetables)
Amylopectin
Digested in glucose for ENERGY
Amylose
“Resistant Starch” benefits gut health
Glycogen
Glucose polymer. Hydrolyzed to release glucose for quick energy
Fibre
PREBIOTIC. Glucose/fructose polymers found
in plants (e.g., cellulose, guar gum, pectin,
psyllium); non-digestible by humans.
Digestible Carbs
Sugars and starches, provide ENERGY
Ingestible Carbs
Oligosaccharides, fiber, resistant starch (role in gut health)
What can fibre reduce
LDL cholesterol
Soluble Fibre meal
Expands stomach to make you feel full and improves weight loss
Whole or unrefined grains contain
Bran layers (source of fibre and vitamins), Germ (source of vegetable oils and vitamin E), Endosperm (starch and protein)
Refined grains
retain mainly endosperm and starch
Whole grains
Good for you. Includes dietary fibre and polyphenolic and phytochemicals
Role of Carbohydrates in the Body
Energy source (4 kcal/g)
Essential for brain, nervous system, and red blood cells.
Dental Caries
Carbohydrates contribute to the formation of plaque by bacteria, leading to tooth decay.
Soluble Fibre
fermented by gut bacteria into short-chain fatty acid
insoluble
remains undigested
Benefits of fibre
Supports gut microbiome, lowers cholesterol, and reduces the risk of colon cancer and bowel disorders
Prebiotic
Food that comes from types of carbohydrates (fibre) we cant digest (Fruits/vegetables and whole grains)
Probiotic
Live bacteria found in certain foods or supplements that provide health benefits (eats prebiotics)
Metabolic Pathways
Cellular respiration, gluconeogenesis, and ketone formation where the body METABOLIZES CARBOHYDRATES
What can only use glucose for energy
Brain, Nervous system, and RBCs
Gluconeogenesis is used to produce what
Glucose from protein
Blood Glucose Regulation
Controlled by insulin and glucagons secrected by the pancreas. Insulin lowers blood glucose by promoting glucose uptake and storage.
Glucagon raises blood glucose by stimulating glucose release and production in the liver.
Imbalance in Blood glucose leads to
diabetes. (Causes damage to blood vessels, kidneys, eyes (swelling), and nerves)
Type 1 diabetes
autoimmune (body’s own immune system destroys insulin-secreting cells. Insulin no longer made.
Treatment for diabetes
keep blood glucose levels within normal range. Healthy diet, exercise, medication.
Type 2 Diabetes
Insulin resistance (Muscle, liver and fat cells decreased)
Gestational diabetes.
first onset in pregnancy (women with GDM at greater risk in developing it)
Diabetes Symptoms
Excessive thirst, frequent urination, blurred vision, weight loss (type 1)
Glycemic Index
Ranking of foods based on how they affect blood glucose levels after carbs are consumed.
Low-GI foods are better for managing blood sugar and people with diabetes.
Low Carbohydrate Diets
Cause less insulin to be released and more ketone (help suppress appetite) production (KETO)
promotes fat metabolism and ketone production, which can help with weight loss and appetite suppression.
Rationale between carbohydrates and Insulin
Foods high in carbohydrates stimulate the release of insulin
Keto Diet
20% protein, 5% carb, 75% fat
Fish and Nuts. Provides glucose through gluconeogenesis
Keto diet Benefits
No real benefits but may help with Epilepsy, Parkinsons, Alzheimers, MS, sleep disorders, autism, and brain cancer supposedly. loss of body fat, athletic performance
Keto Diet Concerns
Nutrient deficiencies, Keto flu, potential long-term health risks. Gut health (constipation and eating more fat), may increase Cholesterol levels and CVD risk
What diets have been found to reduce the risk of heart disease
Whole grains
Foods contributing to Sugar intake
Fruit 17.2%, Sugars, syrups, and confectionary 13.6%, Soft drinks 8.9%, Baked goods 8.8% and milk 8.9%
Whats RDA
Recommended Dietary Allowance (130grams/day)
Whats AMDR
Acceptable Macronutrient Distribution Range (45-65% of daily calorie intake)
Has carbohydrate intake changed among Canadians in 2004 to 2015
Yes, intake decreased from 54.6% to 53.4%
Refined Grains Vs. Unrefined (Whole) Grains
lose nutrients like fiber and vitamins during processing, while whole grains retain them, contributing to better health.
Simple sugar consumption in Canada trends show?
high consumption of fructose and added sugars, leading to metabolic issues like obesity and insulin resistance.
Alternative Sweeteners
sucralose, aspartame, and sugar alcohols. Some like aspartame are regulated due to potential health risks
Determine carbohydrate contribution to: calories, grams and % of total calories from carbohydrates
% fo energy from carbohydrate = Kcalories from carbohydrate/ Total Kcalories Multiplied by 100
