chapter 4: carbs Flashcards
calorie (unit of measure)
the energy stored in food
unit that measures heat energy
small calorie
the measure of how much energy it takes to raise the temperature of 1 gram of water by 1 degree celcius
big Calorie
the measure of how much energy it takes to raise the temperature of 1 kilogram of water by 1 degree celcius
equal to 1000 small calories
this is how we measure food
Kilocalorie
equal to 1000 small calories
this is how we measure food
the same as one big Calorie
bomb Caloriemeter
can measure the amount of energy in Calories contained in food
the monosaccharides
part of simple carbs
Glucose, Fructose, and Galactose
have the same chemical formula, but atoms differ
all have varying degrees of sweetness
sweetest and blandest monosaccharides
sweetest: fructose
blandest: galactose
in the middle: Lactose
where to find glucose?
fruits and veggieees
where to find fructose?
fruits and honeeey
where to find galactose?
found in milk
most important monosaccharide?
why?
glucose
dominant sugar in the body
dominant energy source for red blood cells and cells on nervous system
Disaccharides
Pairs of Monosaccharides
pairs of sugar molecules
the first pair is always glucose
lactose
pair of galactose and glucose
found in milk
maltose
two glucose molecules
not present in the food we eat
by product of of starch digestion
sucrose
table sugar
pair of glucose and fructose
abundant in honey, sugar cane plant, etc.
is sucrose toxic?
nah boy
raw sugar and brown sugar, are less processed tho and have more nutrients
added sugar
sugar and other caloric sweeteners that are added tp foods during processing, preparation, or at the table
“added sugars” do not include the naturally occurring sugar found in fruits and milk products
High Fructose Corn Syrup (HFSC)
introduced by the food industry in the 1970s
corn are grains that contain starch
starch is turned into glucose
sugar alcohols
not fully absorbed by intestinal tract
calories = 2kcal/g
example: mints and gum
the two main types of simple carbs
Monosaccharides (1 sugar unit)
Disaccharides (2 sugar units)
complex carbs
mades of hundreds or thousands of glucose molecules
basically polysaccharides
types of polysaccharides
glycogen
starch
dietary fiber
glycogen
the storage form of glucose in the body (like body glucose)
comes from starch, which is the plant glucose which we absorbed
the animal version of starch
starch
storage form of glucose on plants
dietary fiber (two types)
soluble fiber
insoluble fiber
single most important complex carb
dietary fiber
the two types of starch
amylopectin
amylose
amylopectin
branched type of starch
easier to digest
blood sugar rise fast
amylose
single linear thread of glucose molecules
longer to digest than amylopectin
blood sugar rise slow
soluble fiber
dissolve and become viscous in water
prized in the food industries for their thiccening abilities
slow gastric emptying
slow glucose intake
trap cholesterol and carry it to large intestine for elimination
improve bowel health (includes prebiotics)
reduce risk of cardiovascular disease, type 2 diabetes, obesity, and colon cancer
insoluble fiber
do not dissolve in water
not viscous
do not form gels
not fermented in large intestine
promote bowel movement
prevents diverticula
diverticula
bulging pockets formed on large intestine from forced bowel movements
what happens to starch and disaccharides when we digest’
they turn into monosaccharides (mostly glucose)
the first recipient of absorbed nutrients?
the liver
will convert all monosaccharides into glucose and turn them into glycogen
how many of us will become lactose intolerant as we age?
70% of us
hyperglecemia
high blood sugar levels
most common type of diabetes
type 2 diabetes
types of diabetes
type 1
type 2
gestational diabetes
type 1 diabetes
an autoimmune disease
immune system destroys insulin synthesization
we gotta put insulin and eat strict meal plan
type 2 diabetes
90% of diabetes cases
caused by high sugar diet
cells become resistant to insulin
glucose cant enter insulin
completely preventable
gestational diabetes
occurs during pregnancy in some women
can happen because of poor diet
formula to obtain starch
all carbs - sugar carbs - fiber carbs - alcohol carbs
the more calories we eat, the more or less fibers do we need?
the more fiber
we need it to digest the extra amount of calories
daily amount of fiber recommended
14g per 1000kcal
