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HLTH230 > Lecture 3 > Flashcards

Lecture 3 Flashcards

1
Q

Carbohydrate-rich foods come what 3 types of foods

A
  1. plants – almost exclusively
  2. milk products – only animal-derived foods that contain significant carbs
  3. sugary foods
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2
Q

carbohydrates can be categorized into:

A

simple carbs: mono and disaccharides

complex carbs: polysaccharides (chains of monosaccharides)

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3
Q

what are the 3 monosaccharides (single sugars)

A

can be absorbed directly into the blood

glucose,
fructose, - fruit sugar
galactose - milk sugar

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4
Q

which sugar is one of the 2 sugars of every disaccharide? also what polysaccharides are mostly made of

A

glucose

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5
Q

galactose is a component of what

A

milk sugar

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6
Q

fructose occurs naturally in what

A

fruit and honey

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7
Q

rank the 3 monosaccharides in order of increasing sweetness

A
  1. galactose - not sweet
  2. glucose - mildly sweet
  3. fructose - intensely sweet
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8
Q

what are the 3 disaccharides

A
  • must digest first before absorption

lactose (glucose + galactose)
- provides 1/2 kcal in skim milk
- maltose (glucose + glucose)
- sucrose (glucose + fructose)

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9
Q

how do disaccharides join? how do they split?

A

join by condensation reactions, split by hydrolysis

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10
Q

describe maltose

A

2 glucose linked

produced during starch breakdown or alcohol fermentation

ie: barley

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11
Q

describe sucrose

A
  • sweetest disaccharide
  • this is table sugar
  • occurs naturally in fruit
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12
Q

describe absorption of monosaccharides

A

absorbed directly into blood

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13
Q

describe absorption of disaccharides

A

digested before absorption, split into monosaccharides by enzymes

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14
Q

T or F: glucose is the most used nutrient in the body

A

true

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15
Q

what are the 3 types of polysaccharides

A

complex carbs

starch, glycogen, fibre

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16
Q

Describe starch and sources

A

the storage form of glucose in plants

  • linked glucose chains that can be branched or unbranched
  • nutritive bc digests starch to glucose
  1. grains
  2. yams/potatoes
  3. legumes
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17
Q

which type of starch has glucose chains linked together in branched form? which has unbranched?

A

branched: amylopectin
unbranched: amylose (long chain)

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18
Q

describe glycogen

A

storage form of glucose in animals

  • highly branched glucose chains for rapid hydrolysis
  • stored in muscle (2/3) and liver (1/3)
  • store about a days worth
  • exercising - burn through in about an hour

**meat does not contain glycogen bc it breaks down whenanimal is slaughtered

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19
Q

describe fibre (prebiotic, bc it acts as food for bacteria in our gut)

A

ie: cellulose

provide structure to plants

  • retain water to stop seeds from drying
  • polysaccharides
  • enzymes can’t break bonds of sugar units so pass through body without providing energy
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20
Q

describe soluble fibres

A

dissolve in water to form viscous gel

  • digested by bacteria in colon
  • lowers risk of disease by lowering cholesterol
  • used as thickening agent

-soften stool

  • gums, pectin, psyllium

oats, barley, apples,

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21
Q

describe insoluble fibres

A
  • don’t dissolve in water
  • in outer layers of whole grains
  • aid the digestive system & ease elimination
  • less easily fermented & do not form gels
  • alleviate constipation, speed passage of feces through colon
  • cellulose, lignin, resistant starches, inulin
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22
Q

why are pure sugars considered empty-calorie foods

A

displace nutrient-dense foods from diet

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23
Q

Why are fibre-rich foods recommended?

A
  • low fat, so lower energy density
  • soluble fibre lowers cholesterol
  • maintain healthy bowel function
  • regulate blood glucose
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24
Q

how does soluble (viscous) fibre lower blood cholesterol

A

binds with cholesterol-containing bile and carries it out with feces
- liver uses up cholesterol to make more bile
- fatty acid from bacterial fermentation reduces cholesterol synthesis

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25
Q

how does soluble (viscous) fibre help control blood glucose

A

trap nutrients to delay transit through digestive tract and slow glucose absorption

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26
Q

how does fibre maintain digestive tract health

A

maintain colon function and prevent & alleviate constipation

  • enlarge stools to speed passage through intestine
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27
Q

what are carbs mainly made from

A

photosynthesis

  • suns energy
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28
Q

examples of soluble fibers

A

Barley, legumes, fruits,k oats
Add thickness or gummy likeness to foods

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29
Q

example of non soluble fibers

A

Celery, corn kernels
Less fermentable
Tough or stringy

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30
Q

why is fiber not digested

A

Human digestive enzymes cannot break the bonds in fibre, so most of it passes through the digestive tract unchanged.

Some fibre, however, is susceptible to fermentation by bacteria in the colon.

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31
Q

dri recommends __ to __ of daily calories come from carbs

A

45, 65

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32
Q

4 health beenfits from carbs

A
  1. Promotion of normal blood cholesterol concentrations
  2. Modulation of blood glucose concentrations
  3. Maintenance of healthy bowel function
  4. Lowering cholesterol in the blood
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33
Q

what 3 medical conditions does fibre help prevent

A

prevents hemorrhoids

  • prevents compaction which could obstruct appendix & permit bacteria to enter - appendicitis
  • prevents GI tract muscles bulging out into pouches (diverticula)
  • diverticulitis is inflammation of diverticula
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34
Q

AI Fibre Recommendations & Intakes

A

AI: Females age 19-50: 25 g/day
*AI: Females age 51 and up: 21 g/day
*AI: Males, age 19-50: 38 g/day
*AI: Males, age 51 and up: 30 g/da

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35
Q

*Average Intake of Canadians for fibre is about

A

14-15g/day

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36
Q

4 ways too much fibre can be bad for body

A

pure fibre with not enough water can block intestine

  • contain chelating agents which bind to minerals & carry them out
  • too much bulk in diet can limit food intake
  • remove water, contribute to dehydration
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37
Q

list and describe the 3 parts of a grain

A
  1. bran - made of cellulose
  2. endosperm - starch embedded in protein, used in refined flour bc milling removes bran and germ
  3. germ - where new grain develops and fat is located
38
Q

since white bread has lost nutrients what mandatory additions were made to it in canada

A

riboflavin, thiamin, niacin, iron, and folic acid

39
Q

where does starch digestion begin? what happens during and after this stage?

A
  • begins in the mouth with salivary amylase
  • salivary amylase deactivated by stomach acid
40
Q

where does starch digestion resume? what happens during and after this stage?

A
  • resumes in small intestine
  • pancreatic enzymes split starch into polysaccharides and disaccharides
  • intestinal enzymes: split these into monosaccharides
41
Q

why is resistant starch sometimes classified as insoluble fibre

A

behaves like fibre, digested slowly and most remains intact until bacteria of colon break it down

sometimes classified as an insoluble fiber

42
Q

T or F: all carbohydrates must be broken into monosaccharides before absorption, to obtain glucose

A

T

43
Q

describe 4 things that happen to monosaccharides once absorbed into bloodstream

A

travel to liver

  • fructose & galactose are converted to glucose
  • circulatory system transports glucose to cells for energy
  • liver & muscle cells may store glucose as glycogen
44
Q

describe how lactose intolerance occurs

A

people produce less lactase
- bacteria ferment undigested lactose producing gas and GI distress

45
Q

T or F: severity of lactose intolerance is overestimated, not tolerating any lactose at all is very rare

A

t

46
Q

what is milk allergy? how is it diff from lactose intolerance

A
  • an allergic reaction to the protein in milk
  • cannot tolerate any milk products
47
Q

Inside a cell what 2 processes release energy from glucose

A

GLYCOLOSIS AND KREBS cycle

48
Q

what are the DRI Committee’s recommendations for carbohydrates

A

RDA: minimum 130 g/day
AMDR: 45% - 65% of kcal

49
Q

what are the WHO recommendations for carbohydrates

A

55%-75% of kcal

50
Q

why does brain need glucose? why do carbs have a protein-sparing action?

A
  • fat cannot be converted into glucose to feed the brain
  • body would use protein to make glucose via gluconeogenesis
51
Q

why does fat have to be combined with glucose-derived compound before being used for energy?

A

fat fragments combine producing acidic ketone bodies, disturbing normal acid-base balance

52
Q

what is the ketogenic diet used for in medical settings

A

to reduce sizueures

53
Q

list and describe the 2 enzymes produced by the pancreas for blood glucose regulation

A

insulin - secreted when blood glucose high, stimulates uptake of glucose into cells

glucagon - secreted when blood glucose low, stimulates breakdown of glycogen

54
Q

define glycemic index (GI)

A

a measure of the ability of a food to elevate blood glucose & insulin levels

55
Q

what is glycemic load

A

the glycemic index multiplied by grams of carbohydrate

56
Q

if muscle and liver are full to glycogen capacity, what happens to excess glucose?

A

liver converts it into fat, then stored in fat tissues for unlimited storage

57
Q

describe type 1 diabetes

A

little to no pancreatic secretion of insulin
- often diagnosed in childhood
- treatment = external insulin source, meal planning

58
Q

describe type 2 diabetes

A

body produces insulin at first - then insulin resistance and pancreas makes less
- often diagnosed in adulthood
- there is a genetic component to susceptibility

58
Q

why is insulin given by injection or pump and not ingested orally?

A

would be broken down in stomach, digested like protein

59
Q

why do obese people require much more insulin

A

the more body fat, the more insulin resistant, the higher the blood glucose

60
Q

describe impaired glucose tolerance (aka prediabetes)

A

blood glucose levels higher than normal but not high enough to be diabetes

61
Q

T or F: increased physical activity, even without weight loss, often helps to control and delay diabetes

A

ture

62
Q

what is the Canadian Diabetes Association recommended macronutrient energy distribution for those with diabetes

A
  • 45% to 60% carbohydrates
  • 15% to 20% protein
  • 20% to 35% fat
63
Q

what 3 dietary patterns may be considered in people with type 2 diabetes

A
  • mediterranean
  • vegan or vegetarian
  • DASH
64
Q

define hypoglycemia and describe 2 types

A

low blood glucose, rare in healthy people
- 2 types: postprandial (after meal), fasting

65
Q

What causes low blood sugar in people with Diabetes?

A

More physical activity than usual
- Not eating on time
- Eating less than you should’ve
- Too much medication
- Drinking alcohol

66
Q

approx how many grams of starch in 1 serving of grain products

A

15 g

67
Q

compare honey vs. white sugar

A

chemically, honey is almost indistinguishable from sucrose
- sugar contains fewer calories than honey per serving

68
Q

define added sugars

A
  • all sugars added during processing or preparation
  • all added sugars are also free sugars
69
Q

define free sugars

A

added sugars as well as sugars naturally present in honey, syrups, fruit juices

70
Q

define total sugars

A

all sugars present regardless of source
- includes added and free sugars
- and those naturally occurring in fruit, veg, milk

70
Q

what is the DRI committee’s recommendation for maximal intake from added sugars? what about the WHO, Diabetes Canada, and Heart and Stroke?

A

DRI: max 25%
WHO, DC, H&S: max 10%

71
Q

2 ways to replace sugar

A
  • Energy-yielding sugar alcohols (nutritive sweeteners)
  • No energy artificial sweeteners (nonnutritive sweeteners)
72
Q

describe sugar alcohols

A

no ethanol
- provide energy
- low glycemic response
- can cause gas and abdominal discomfort
- don’t contribute to dental cavities

73
Q

describe artificial/alternative sweeteners

A
  • don’t promote tooth decay
  • provide little to no energy
  • toxic in high enough doses
74
Q

Sugar Substitutes

A

Advantame
Acesulfame potassium
Aspartame
Saccharin
Neotame
Sucralose
Stevia
Monk fruit extract (Luo Han Guo extract)
Thaumatin
Tagatose- only currently allowed in natural health products -not food

75
Q

what are 2 zero kcal sugar substitutes that can be sold as tabletop sweetener in Canada but not added to foods

A

saccharin
cyclamate

76
Q

describe sucralose aka splenda

A
  • zero kcal
  • 600x sweeter than sucrose
  • only artificial sweetener made from sucrose
  • passes through the body unchanged
77
Q

describe aspartame

A

200x sweeter than sucrose

  • made of phenylalanine, aspartic acid and methyl group
  • metabolized like protein so 4 kcal per gram
  • not safe for people with phenylketonuria (PKU) bc can’t dispose of excess phenylalanine
  • by-products include methyl alcohol and formaldehyde
78
Q

T or F: There is no scientific link between aspartame & brain cancer, nerve disorders, etc

A

true

79
Q

sugar on the nutrition label

A

cannot tell from % dv what sugar is natural or artificial

80
Q

why are fruit different than purfied sugars

A

fruit contains phytochemiccals, vitamins and minerals

81
Q

low-fibre diet and cholorestrol

A

You absorb more cholesterol, and therefore, cholesterol increases

82
Q

high fiber diet and cholosterol

A

Soluble fiber lowers blood cholesterol by binding with cholesterol-containing bile and carrying it out in the feces (rectum)

83
Q

need for carbs: constipation

A

fibre prevent constipation
soften stool for prevent hemmoroids

84
Q

what is a whole grain 3 layers

A

bran (outter part)
- rich in insoluble fiber

endosperm
- keep when we have refined white flour

germ (inner part)
- fatty part of the grain
- whole grain flour keep in fridge

85
Q

modern milling

A

removes germ and bran - white, smoother

1970 - MANDATORY addition of riboflavin, thiamin, niacin and iron (BVITAMIN)

1990 - mandatory addition of folate (b vitamin) - important for cell division, pregnant women

86
Q

digestion and absorption of carbs

A

Carbs must be broken into mono to obtain glucose

87
Q

glucose below a healthy minimum

A

Body fat cannot be converted to glucose to feed the brain

The body uses protein to make glucose - gluconeogenesis

fat fragmenet usually combine with a compound derived from glucose (or protein) before being used to energy

88
Q

after 10 days of eating less than RIDA of carbs

A

body would adjust to partly using ketones

HLTH230 (7 decks)

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