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Nutrition > Chapter 5 - Carbohydrates > Flashcards

Chapter 5 - Carbohydrates Flashcards

1
Q

Types of Bonds between Carbs

A

Alpha bonds: easily broken
Beta bonds: not easily broken down by digestive enzymes(found in cellulose and fiber)

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2
Q

Monosaccharides and how they exist

A
  • Glucose
    ○ Don’t eat much of it as a monosaccharide, but mostly linked to other sugars in poly or di-saccharides
    • Fructose
      ○ Found in fruits, vegetables, honey and corn syrup
      ○ Used as a cheaper sweetener to sugar
    • Galactose
      - Commonly eaten with glucose which both form lactose/dairy products
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3
Q

Disaccharides, their bonds and how they are formed

A
  • Maltose: 2 glucose molecules joined by an alpha bond
    ○ Provide energy for plants to grow
    • Sucrose: glucose and fructose linked by an alpha bond
      ○ Simple table sugar
    • Lactose: galactose and glucose linked by a beta bond
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4
Q

Oligosaccharides

A

complex carbs which contains 3-10 sugar units which are linked by beta bonds, and therefore cannot be broken down by digestive enzymes but need to be metabolized by bacteria in the LI

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5
Q

Types of Oligosaccharides

A
  • Raffinose
  • stachyose
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6
Q

Digestible Polysaccharides

A

Starch
Glycogen

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7
Q

Starch

A
  • Found in beans, rice, whole grains, pasta
  • Composed of many glucose units linked by alpha bonds

Types of Starch:
- Amylose(linear)
- Amylopectin(branched)

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8
Q

Glycogen:

A

storage form of carbs in humans and animals
- Composed of glucose units linked by alpha bonds
- Highly branched meaning it has more sites for digestive enzymes to break it down, spiking blood glucose levels more highly than if it was straight chained
- Stored in the liver and muscle cells
○ 90grams of storage in the liver
○ 300grams of storage in muscles

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9
Q

Indigestible Polysaccharides

A
  • Total Fiber
  • resistant Starch
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10
Q

Total Fiber

A

Combination of:
- Dietary Fiber: fiber in food
- Functional fiber: fiber added to foods which is shown to have health benefits

- Linked by beta bonds meaning they are not digested by digestive enzymes and instead are passed through to the LI where they are metabolized by bacteria
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11
Q

Types of Fiber

A
  • Soluble Fiber(viscous): dissolve in water and are fermented by Bacteria in the LI
    ○ Useful for thickening jam, jelly, yoghurt
    ○ Help thicken our items in Digestive Tract to be excreted easier
    • Insoluble Fiber: do not dissolve in water and are not metabolized by bacteria in the LI
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12
Q

Resistant Starch

A

a group of naturally occurring low viscous fiber which resist digestion in the SI and ferment in the LI
- Creates beneficial short chain fatty acids that fuel and support healthy intestinal environments

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13
Q

Sources of Starch and Fiber

A
  • Legumes
    • Tubers
    • Grains
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14
Q

Sources of soluble fiber

A
  • Skin/flesh of fruits and berries
    • Psyllium
    • Seaweed
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15
Q

Nutritive Sweeteners and Examples

A
  • sweeteners which metabolize and yield energy
    • Sugar
    • Sucrose
    • Brown sugar
    • Turbinado sugar
    • Invert sugar
    • Glucose
    • Sorbitol
    • Levulose
    • Mannitol
    • Confectioners
    • Powdered sugar
    • Corn syrup
      • High Fructose corn syrup
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16
Q

Sugar Alcohols

A

sweetening agents that dont have as many negative effects when in moderation:
- Sorbitol
- Xylitol
- mannitol

17
Q

Non Nutritive Sweeteners

A
  • Provide very low or non caloric substitutes for people
    • Safety of consuming these is set by the Acceptable Daily Intake(ADI)

E.g. - Sacchrin
- Cyclamate
- Aspartme
- Neotame
- Sucralose
- Acesulfame-K
- tagtose
- Stevia
- Monk fruit
- Advantage
-

18
Q

Recommended Intake of Carbs per day

A
  • Adults need about 130g per day to fuel glucose for brain and central NS to prevent ketosis
    • Need 14 grams of fiber per 1000kcal each day
    • Foods with added sugars should total no more than 10% of energy requirements for a day
19
Q

Function of Digestible Carbs

A
  • Acts as an energy source by being broken down into glucose
    • Prevents unnecessary ketosis(fat digestion and energy use) and gluconeogenesis(protein transformation to glucose)
    • At least 50-100g of carbs a day is needed for the complete breakdown of fats
20
Q

Process of Ketosis

A
  • At least 50-100g of carbs a day is needed for the complete breakdown of fats
    • When you eat less than that much carbs, insulin release is decreased, resulting in the release of large amounts of fatty acids from adipose tissues to provide energy for body cells
    • Without carbs, fat is broken down as a fuel source leaving ketone bodies
      ○ Glycerol head is separated from fatty acid tails and enters the krebs cycle while the remaining fatty acid tails are left as the ketone bodies
      • After two days of elevated ketone levels you are in a state of Ketosis
21
Q

Function of Indigestible Carbs

A
  • Promote good bowel health as fiber adds bulk to feces making them easier to move through the digestive tract
    • Reduce obesity risk as the bulky nature of fiber fills us up without yielding much energy
    • Fiber slows glucose absorption from the SI and decreases insulin release from the pancreas
    • High fiber intake limits absorption of cholesterol and the reabsorption of bile acids from the SI, reducing risks of cardiovascular diseases and gallstones
22
Q

Carb Digestion

A
  • Salivary amylase enzymes in saliva break down carbs in the mouth into smaller polysaccharides called dextrins and into disaccharides
    • Amylase is Inactivated once the food reaches the stomach due to acidity of the stomach
    • Therefore carb digestion stops until the SI
    • In the SI polysaccharides are digested by pancreatic amylase and dextrinase and disaccharides are broken down to monosaccharides by specialized enzymes
      ○ Maltose broken down by maltase, lactose by lactase and sucrose by sucrase
    • Indigestible carbs pass on to the LI
23
Q

Absorption of Carbs

A
  • Fructose is absorbed through facilitated diffusion
    • Slower than active absorption
    • Most monosaccharides(glucose and galactose) are absorbed through active absorption
    • They are pumped into absorptive cells with sodium, which sodium is then pumped back out due to the ATP released from this process
    • Once carbs are absorbed the liver either:
      1. Releases it into the blood stream
      2. Stores it in the liver
      3. Stores excess into fat
24
Q

How Blood Glucose is Maintained

A
  • When there is hyperglycemia, the pancreas releases insulin forcing liver to store more glucose, and more glucose into cells
    • When there is hypoglycemia, pancreas releases glucagon which stimulates the liver to break down glycogen and releases glucose into the blood stream
25
Q

Effects of sustained high glucose levels

A

○ Fat deposition
○ Blood clots
○ Fat synthesis in liver
- Hunger

26
Q

Glycemic index:

A

the ratio of blood glucose response in a given food compared to a standard food
- Glycemic standard is a piece of white bread

27
Q

Glycemic Load

A

glycemic index x grams of carbs / 100

28
Q

Metabolic Symdrome

A

a group of factors which increase the risk of type 2 diabetes including:
○ Insulin resistance
○ Abdominal obesity
○ High LDL cholesterol/low HDL cholesterol
○ Elevated blood pressure
○ Fasting blood glucose above 110 mg/dl

Nutrition (6 decks)

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