Chapter 6 - Carbohydrates Flashcards
_______ and _______ are simple carbohydrates
monosaccharides and disaccharides
complex carbohydrates
long chains of glucose molecule linked together
is glycogen a simple or a complex carbohydrate?
complex carbohydrate
liver glycogen
- maintains blood glucose
- supplies energy
muscle glycogen
- not used for blood glucose
- used in muscle contraction: high intensity, endurance activity
is starch a simple or complex carbohydrate
complex
what are the 2 types of starch?
linear (amylose) and branched (maylopectin
3 sources of starch
grains, starchy vegetable and legumes
where does digestion start and stop
starts in mouth, stops in stomach
lactose intolerance
- deficiency of lactase
- undigested lactose moves to the large intestine
- draws water into large intestine
how common is lactose intolerance among US Asian American adults?
90%
how common is lactose intolerance among US Native American Adults?
80%
how common is lactose intolerance among US Mediterranean adults?
70%
how common is lactose intolerance among US Inuit adults?
60%
how common is lactose intolerance among US Hispanic adults?
50%
how common is lactose intolerance among US Northern European adults?
<15%
true or false: glucose can turn into fat BUT fat cannot turn into glucose
true
when dietary carbohydrate intake is low, where does the body turn to?
- glycogen (limited stores)
- fat stores (adipose tissue)
- body protein (muscle)
_____ is the body first alternative fuel source when carbohydrate intake is insufficient
fat
true or false: protein can never be used for energy
FALSE: protein can be used for energy if needed
proteins can be made into what 2 things?
1) ketone bodies (ketogenic)
2) glucose (glucogenic)
where is extra energy (fat) stored?
adipose tissue
3 complex carbohydrates that we can’t break down
1) oligosaccharides
2) dietary fibre
3) resistant starch
2 types of dietary fibre
soluble and insoluble
soluble fibre
dissolves in water and forms a gel
sources of soluble fibre
oats, oat bran, legumes, barley, psyllium, pectin-rich fruits
types of soluble fibre
1) B-glucan
2) insulin
3) mucilage
soluble fibre benefit for blood cholesterol levels
- cholesterol absorption
- bile acids
effect of soluble fibre =
blood glucose response
______ fibres act as food for bacteria in the large intestine
soluble fibres
do soluble fibres produce short-chain fatty acids or long chain?
short-chain
what is the fuel for the cells of the large intestine
short chain fatty acids (produced by soluble fibre)
_________ inhibit glucose production by the liver
soluble fibres
_________ inhibit growth of pathogenic bacteria
soluble fibres
soluble fibres promote growth of what 2 beneficial bacteria
1) lactobacilli
2) bifidobacteria
do insoluble fibres dissolve in water?
no, do not form a gel
sources of insoluble fibre
whole grains, brown rice, bran and bran cereal breads and cereals, vegetables and fruit
types of insoluble fibre
lignin, cellulose
4 benefits related to intestinal health
- traps water –> gives bulk to stool in colon
- increases stool weight and volume
- decreases intestine transit time
- decreases risk of colon cancer in later life
how does dietary fibre promote weight control?
- satisfies hunger without yielding much energy
- dilutes caloric content of the diet
- fibre-rich foods tend to be low in fat
high fibre fits may prevent _______/_______
diverticulosis/diverticulitis
weak spots in the colon =
diverticulosis
inflammation, infection =
diverticulitis
true or false: high fibre intakes may prevent colon cancer
true
epidemiological studies
- decreases incidence of colon cancer with high fibre intake
- decreases contact of colon cells with fecal content
what happens when you eat high fibre foods?
- indigestible carbohydrates move into the large intestine
- fermented by bacteria –> gas
what does a sudden increase in fibre intake cause?
bloating, gas, diarrhea
when does constipation occur?
if water intake is not increased with increased fibre intake
does increased or decreased fibre intake decrease mineral absorption?
increased fibre intake
we want to aim for a diet that is:
______ in complex carbohydrates, _____ in unrefined, simple carbohydrates, ______ in refined/added sugars
high, high, low
