Chos Flashcards
Organic compounds composed of carbon, hydrogen, and oxygen.
Source of energy
Chos
Each gram of chos contributes on average:
4 kcal
Classification
Mono (1)
Di (2)
Oligo (2-10)
Poly (+10)
Saccharides
Mono
GLUCOSE
Body’s main source of energy
most common ms found in nature
plants created at photosynthesis
Glucose
Most concentrated whole food source of glucose
Honey
Fruit sugar
Fructose
is the sweetest naturally occurring cho and is 1.2 - 1.8 times sweeter than sucrose (table sugar)
Their metabolism does not require insulin and has a low impact on blood glucose levels.
Ms
Fructose
Found by itself in the diet.
lactose
MS
Galactose
Molecules formed by two monosaccharides joined
by a glycosidic bond
Disaccharides
Glucose + galactose = DS
Lactose
Milk sugar
only found naturally in the milk of mammals
Lactose
Glucose + Glucose
Maltose
A product of the hydrolysis of starch
Maltose
Glucose + fructose
Sucrose
Table sugar
Sucrose
It can be in plants, fruits and veggies
And also in candy, cereals, soda, etc
Sucrose
Molecules formed by large amounts of MS connected by glycosidic bonds
Polysaccharides
Mainly: Amylose and amylopectin
Large number of glucose molecules
Starch
is manufactured in the leaves of plants from excess glucose produced during photosynthesis and serves the plant as a reserve food supply
Starch
Stored in chloroplasts
Starch
Most of the nutritional value of food comes from
Starch
This stored form of glucose is made up of many connected glucose molecules.
It is found in greatest abundance in liver and muscle cells
Glycogen
Many connected glucose
Glycogen
Normal blood glucose levels
70-100 mg/dl
where the extra glucose
molecules are linked together to form glycogen
Glycogenesis
Glycogen stores in the liver assist in
Regulation sugar-dependent function of the entire body
Glycogen stores in the muscle assist in
Helps fuel and regulate physical activity, especially in high-intensity excessive and explosive movements
Glucose polymers
Cellulose
Found in all plant cell walls
Cellulose
resists digestion in the small intestine and reaches the colon largely intact, therefore, it does not provide energy
Dietary fiber
dissolves in water to form a gel-like substance
Soluble fiber
This process produces short-chain fatty acids, which support the health of the colon cells and regulate immune function
Fermentation.
soluble fiber can help lower blood cholesterol levels
by
binding to cholesterol and aiding its excretion, and slows
down the absorption of sugar, contributing to better blood
sugar control
not dissolve in water and adds bulk to the stool
Insoluble fiber
is a way to rank carbohydrates
0-100
On how high the blood sugar rise after eat
Glycemic index
The higher the GI, the ___ the effect on blood sugar levels
greater
Foods low on the glycemic index (GI) scale are more __ digested and produce ___ ____ in blood sugar levels.
slowly
gradual rises
Foods high on the glycemic index are ___ digested and
absorbed, and therefore cause ___ fluctuations in blood sugar levels
rapidly
large
Foods high in refined carbs and sugar are… digested and __ GI
digested more quickly and often have a high GI
foods high in protein, fat, or fiber typically have a ____ GI.
low GI
Foods that contain no carbs are ____________ GI and include meat, fish, poultry, nuts, seeds, herbs, spices, and oils.
not assigned a GI
Other factors that affect the GI of a food
ripeness, cooking method, type of sugar it contains, and amount of processing it has undergone
Foods that cause a fast rise in blood sugar also cause it
To fall sharply soon after eating.
Blood sugar spikes can cause
Lethargy and hunger
That can lead to diabetes type 2
The release of insulin in short, sharp bursts causes stress to the ___ cells, which in the long run can lead to ____ and ____
β-cells,
Insulin sensitivity and diabetes.
