Chapter 5-Module 2 Flashcards
What are sugars?
A type of simple carb
What are carbohydrates?
sugars, starches, fiber made from plants combining carbon, oxygen, and hydrogen from carbon dioxide and water
What are the 3 most important dietary monosaccharides?
Glucose, galactose, fructose
What is a monosaccharide?
a single sugar, the basic unit of carbs
What is a disaccharides?
simple sugar made of 2 monosaccharides
Describe lactose
Glucose + galactose
Describe maltose.
Glucose + glucose
Describe sucrose.
Glucose + fructose
Are sweeteners any better for you?
They are safe by FDA and they can be useful for weight management if they contain fewer or no calories.
What are nutritive sweeteners?
they add energy (calories) to food
What are polysaccharides?
long carb chains aka complex carbs
What’s the difference between soluble and insoluble fiber?
- Soluble water dissolves or swells in water
- Insoluble water doesn’t dissolve in water.
Why can’t you digest fiber?
Our large intestine can’t break link between cellulose and glucose. The fiber serves as energy for gut bacteria.
What are some of the effects of fiber?
- Insoluble-bulky poop, speeds up poop’s journey
- Soluble-delays empty stomach, lower blood cholesterol, slow glucose absorption
How much added sugars should you consume?
Less than 10%
How much carbs should you consume?
45-65%
Describe carb digestion.
- Starch is broken down by salivary amylase
- activity of salivary amylase stops in stomach acid
- amylase in small intestine by PANCREAS breaks down starch
- carb absorbed by cells to be transported to the liver
- in LARGE INTESTINE soluble fiber used for bacteria
- carbs exits rectum
Do carbs make you fat?
Not directly, but eating too many foods with glucose may result in extra fat.
What is NAFLD?
fat build up in liver
What type of lifestyle makes you more prone to type 2 diabetes?
inactive, overweight
What is diabetes?
abnormally high blood glucose levels even at fasting state
What’s the difference between type 1 and type 2 diabetes?
type 1 diabetes is when your immune system doesn’t recognize your insulin cells and attack pancreas cells as a result
How do you monitor diabetes?
eating specific diet, insulin pump (type 1), blood glucose monitor
What is hypoglycemia?
blood glucose under 70mg
How are carbs related to tooth decay?
the bacteria on your teeth use the carbs for energy and they begin to do this by releasing an acid. that acid damages enamel
How are fiber and colorectal cancer connected?
diets high in fiber may prevent colorectal cancer
How can fiber help to control weight?
we aren’t sure but people who eat more fiber tend to have healthier weights
List ways to increase fiber.
- check ingredients, snack on fruit, eat more nuts
