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BPK 110 > Chapter 5: Carbohydrates > Flashcards

Chapter 5: Carbohydrates Flashcards

1
Q

carbohydrates

  • what
  • list 3 types
A
  • Organic molecules whose primary role is to provide energy

- 3 main types: sugars, starches, fibres

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2
Q

explain intrinsic and extrinsic sugars

A
  • Intrinsic sugars: sugars naturally found in foods

- Extrinsic sugars: sugars added to food to enhance flavour

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3
Q

Explain the 3 common monosaccharides

A
  • Glucose: main monosaccharide found in blood; fuel for all cells; can be metabolized into ATP
  • Fructose: fruit sugar
  • Galactose: milk sugar
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4
Q

Explain the 3 common disaccharides

A
  • Sucrose: glucose + fructose (table sugar)
  • Maltose: glucose + glucose (malt sugar; bread)
  • Lactose: glucose + galactose (milk sugar)
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5
Q

Oligosaccharides

  • structure
  • what type of carbohydrate?
  • what are the 2 common types of oligosaccharides
  • what type of food are they?
A
  • Contains 3-10 monosaccharides in their chains
  • Considered fibres
  • 2 common types: fructooligosaccharides and galactooligosaccharides
  • Prebiotics because digestive bacteria can use them for food
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6
Q

Polysaccharides

  • explain structure
  • what are the two types
A
  • 10+ monosaccharide chains

- 2 types: starches and fibre

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7
Q

Explain the 2 types of starches

A
  • Amylose: straight chained starch

- Amylopectin: branched-chain starch

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8
Q

Fibre

  • what
  • example
  • dietary examples
  • where are they broken down?
A
  • Carbohydrate that have bonds that cannot be broken down by human enzymes
  • Example: cellulose
  • Dietary examples: vegetables, fruits, whole grains, legumes; usually the rougher parts of plants (ex: outer casing)
  • Bacteria in the large intestine ferment certain fibres (soluble fibres) into short-chain fatty acids
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9
Q

soluble fibre

  • what
  • how it is beneficial (2)
  • can it be fermented
  • dietary examples
  • kcal/gram
A
  • fibre that dissolves in water to form a gelatinous solution
  • slows down rate of nutrient absorption because it adds bulk and viscosity to ingested food leading to a smaller increase in the concentration of nutrients such as glucose in the blood overtime
  • stretches and fills space in the stomach so we feel full and stop eating
  • can be fermented by bacteria in the large intestine
  • Examples: oats, apples, beans, peas, citrus fruits, barley
  • Provides 2-3kcal of energy/gram
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10
Q

insoluble fibre

  • what
  • how it is beneficial
  • can it be fermented
  • dietary examples
A
  • does not dissolve readily in water
  • facilitates passage of food material through the digestive tract
  • cannot be fermented by bacteria in the large intestine
  • dietary examples: wheat, bran, beans, potato, cauliflower
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11
Q

Glycogen

  • what
  • structure
  • where can it be found?
  • do we eat it?
A
  • Storage form of carbohydrate
  • Large, unbranched chain of glucose units
  • Found in our muscles and around our liver
  • Found in negligible amounts in the human diet
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12
Q

What is the preferable storage method for long-term energy?

A
  • fat

- maximum glycogen storage capacity: 15g/kg body weight

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13
Q

unrefined carbohydrates

A
  • Carbohydrates consumed in their entire form

- Whole wheat is not completely unrefined (whole grain wheat is)

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14
Q

refined carbohydrates

A
  • Have some part of the plant removed (typically the bran and germ layer) and thus removing the nutrient density of the plant
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15
Q

Explain the parts of a grain

A
  • Bran: outer waxy covering of grain; high in fibre and contains calcium, iron and B vitamins
  • Endosperm: starch layer of grain; lower in other nutrients
  • Germ: embryo layer; smaller inner part of the grain with the highest protein content of all layers. Contains more fibre, B vitamins, and vitamin E than the endosperm
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16
Q

Describe the digestion process of carbohydrates

A
  • Mouth: salivary amylase begins starch digestion
  • Stomach: no chemical digestion of carbohydrates
  • Small intestine: once carbs are detected, duodenum cells release cholecystokinin hormone. Cholecystokinin acts on pancreas receptors to promote release of pancreatic juice into the small intestine. Pancreatic amylase digests starch into shorter saccharide chains
  • Brush border enzymes: sucrase, lactase, maltase breakdown sucrose, lactose, and maltose in the small intestine. Can be conveniently absorbed immediately into the villi and goes to the capillaries
  • Glucose is stored as glycogen in the liver, used for energy at the liver, or delivered to other body tissues.
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17
Q

What does the liver use for energy?

A

fructose and galactose

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18
Q

Lactose intolerance

  • what
  • symptoms
A
  • Inability to digest lactose due to insufficient secretion of the enzyme lactase. Bacteria in the large intestine ferments it. Leads to the production of methane gas.
  • Symptoms: cramps, bloating, diarrhea, abdominal pain when lactose is consumed
19
Q

Define:

  • glycemic response
  • glycemic index
  • glycemic load
A
  • Glycemic response: spike in the blood glucose that follows a meal
  • Glycemic index: relative ranking (0-100) of food’s potential to spike blood sugar
  • Glycemic load: assessment of blood glucose based on glycemic index and the amount of carbohydrate within the food
20
Q

Describe some

  • low GI foods
  • medium GI foods
  • high GI foods
A
  • Low GI foods (<55): steel cut oats, 100% whole wheat, barley, quinoa, peas, soy milk
  • Medium GI foods (56-69): quick oats, wild rice, popcorn, ice cream
  • High GI foods (>70): white rice, white bread, bagels, muffins, pop, candy
21
Q

What are diets that produce a lower glycemic response associated with?

A
  • Insulin sensitivity
  • lower body weight
  • decrease in diabetes risk
  • decrease in CVD risk
  • decrease in obesity risk
22
Q

hypoglycaemia

A

Hypoglycemia: low blood glucose levels with symptoms of tiredness, lethargy, and irritability

23
Q

hyperglycemia

A

Hyperglycemia: high blood glucose levels that can lead to damaged blood vessels and kidneys; promotes diabetes

24
Q

pancreas

- functions (2)

A
  • Endocrine function: secretes insulin and glucagon into blood to regulate blood glucose
  • Exocrine function: secretes pancreatic juice into the digestive tract to facilitate digestion
25
Q

insulin

- define

A

Insulin: secreted from the pancreas and helps cells take up glucose from the blood to use or store depending on the body’s needs by binding to receptors on the cell surface

26
Q

glucagon

  • define
  • 3 processes that it promotes
A
  • Glucagon: secreted from the pancreas and increases blood glucose when levels are too low

3 processes

  • Glycogenolysis: conversion of glycogen to glucose
  • Gluconeogenesis: conversion of certain amino acids into glucose
  • Lipolysis: breakdown of stored lipids. Glycerol from triglycerides can then be used to make glucose
27
Q

3 functions of carbohydrates

A
  • energy provision: 1g of glucose = 4kcal; 1 molecule of glucose = 38 ATP
  • protein sparing: minimizes the breakdown of body proteins (gluconeogenesis)
  • fat burns in a carbohydrate flame: Carbs are needed for the products of lipid metabolism to enter the citric acid cycle
28
Q

Diabetes

  • acute symptoms
  • chronic outcomes
A
  • Acute symptoms of diabetes: increased thirst, tiredness, slow healing infections, frequent urinations, weight loss
  • Chronic outcomes of diabetes: neuropathy/numbness, cardiovascular disease, blindness, kidney disease, amputation
29
Q

Type 1 diabetes

  • what
  • what happens if uncontrolled
  • risk factors to develop type 1
  • prevention
  • management
A
  • Immune system attacks insulin secreting cells of the pancreas. There is no insulin to help cells take up glucose from the blood
  • If uncontrolled, can lead to ketoacidosis and death
  • Risk factors: early infection to rubella, people born by caesarean, people born of higher birth weight; very unknown
  • Prevention: no known way
  • Management: 2-4 insulin injections daily and lifestyle changes
30
Q

Type 2 diabetes

  • what
  • risk factors to develop type 1
  • prevention
  • management
A
  • Cells lose sensitivity to insulin and require more to get extra glucose to cells
  • Risk factors: obesity, lack of physical activity, family history, previous case of gestational diabetes
  • Prevention: diet and exercise
  • Management: may require insulin injections, diet change, physical activity change, medication
31
Q

Gestational diabetes

- what

A
  • Elevated blood glucose and impaired glucose management that first occurs during pregnancy. Approximately 5% of pregnant women develop it
  • Increases future risk for type 2 diabetes in mother
  • Occurs during pregnancy; more common in older women
32
Q

Indigenous people and diabetes

A
  • Type 2 diabetes is 2-3 times more common in indigenous populations
  • Believed to be due in part to colonization and cultural loss
33
Q

Insulin discovery

  • who
  • patent
A
  • Frederick Banting (Canadian)

- Sold patent for $1

34
Q

Hypoglycemia

  • what
  • symptoms
  • how can it occur
  • reactive hypoglycemia
  • non-reactive hypoglycemia
A
  • Low blood glucose
  • Symptoms: dizziness, extreme hunger, headache, irritability, tiredness, mental confusion
  • Can result in overmedication to treat diabetes
  • Reactive hypoglycemia: low blood glucose due to an excessive release of insulin
  • Non-reactive hypoglycemia: low blood sugar that may or may not be related to meals; occurs in those with anorexia. Can be caused by certain medications, pregnancy, alcohol abuse, or liver, heart and kidney disorders
35
Q

Diets high in extrinsic sugars are associated with what?

A
  • higher risk of CVD
  • diabetes
  • obesity
36
Q

Non-nutritive sweeteners (NNS)

  • what
  • relate it to regular sugar
  • how it works
  • may result in?
A
  • Sugar substitutes or artificial sweeteners
  • Sweetness without the calories; 30-1300x sweeter than sugar
  • Bind to sweet-detecting receptors on tongue allowing the brain to sense sweetness
  • May result in more weight gain: sensing sweetness without the delivery of calories may compromise our appetite regulation pattern and promote more food consumption
37
Q

Carbohydrates and weight management

A
  • Liquid sources of carbohydrates may promote a decrease in fullness
  • Fibre reduces caloric intake and promotes a healthier weight because it increases feeling of fullness
  • Fat and added sugars found in high-carb food promote a high calorie intake, not the original carbohydrate source itself
38
Q

dental caries

A
  • Dental caries: cavities; holes that develop in the teeth that promote pain and can lead to tooth loss if left untreated
  • Sugars provide food for bacteria in the mouth to grow and thrive. Bacteria produce enamel-destroying acid that eats away at the surface of our teeth
39
Q

2 potential mechanisms that fibre, particularly soluble fibre, decrease CVD risk

A
  • Soluble fibre lowers LDL cholesterol and total cholesterol levels in the blood by decreasing cholesterol absorption in the digestive tract
  • Soluble fibres regulate blood sugar; slows the glycemic response by adding bulk to the diet, leading glucose to be absorbed more slowly
40
Q

Fibre and colon cancer

A
  • Dietary fibre intake may reduce the risk of developing cancers in the large intestine. Possibly due to the ability to dilute concentrations of cancer causing agents in the large intestine and lower its potency. Also promotes their removal
41
Q

IBS

  • symptoms
  • how symptoms occur
  • recommendation
A
  • Symptoms: abdominal pain, diarrhea, constipation, gas, and bloating
  • Short chain carbohydrates fermented by bacteria in the large intestine produce gas and may promote IBS symptoms
  • Recommendation: diet low in FODMAPs
42
Q

FODMAPS

  • define
  • example
A

FODMAPS: fermentable oligosaccharides, disaccharides, monosaccharides, and polyols
- Examples: asparagus, cabbage, peaches, apples, beans, wheat, rye, almonds, pistachios, ice cream, milk,

43
Q

Is fibre a source of carbohydrates?

A

Not a source of carbohydrates because it has a different type of bond holding its structure together that cannot be broken down by human enzymes

44
Q

List some carbohydrate recommendations

A
  • Consume most carbs from whole, unprocessed foods
  • Reduce consumption of refined, processed carbohydrates
  • Limit added sugars to no more than 10% of total energy intake and ideally below 5% of total energy intake
  • Consume fibre rich foods (approx: 25g/day for women or 38g/day for men)

BPK 110 (11 decks)

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