Lesson 4 Flashcards
what is more important: the amount or type of carb ?
type
what is the main byproduct of photosynthesis ?
O2
in the glucose molecule where is the energy stored ?
in the C-H bonds
what is the photosynthesis formula ?
CO2+H2O=> sugars and O2
what is a calorie
a unit of heat energy
what is the diff between a calorie and a kilocalorie (Calorie)
calorie: amount it takes to raise 1g water by 1 degree Celsius
kilocalorie= Calorie = 1000 cal
1 Calorie: amount it takes to raise 1L water by 1 degree celsius
1 kcal= ? kj
4.22
what is the energy per g of fat
9 kcal/g
what is the energy per g of protein
4 kcal/g
what is the energy per g of carbs
4 kcal/g
with what do you measure the amount of calories in a food ?
bomb calorimetry
what are the two types of carbs ?
simple and complex
what are the three types of simple carbs ?
mono, di saccharides and sugar alcohols
what are the 3 monosaccharides
glucose, fructose, galactose
what are the 3 disaccharides ?
sucrose, maltose, lactose
what are complex carbs ?
polysaccharides
what are 3 polysaccharides ?
glycogen, starch, and dietary fiber
what is blood sugar ?
glucose
what is milk sugar ?
lactose
what is fruit sugar ?
fructose
what is table sugar ?
sucrose
what are sugar alcohols ?
alternative sweeteners (less calories)
what is the formula for monosaccharides ? what differs ?
C6H12O6
only arrangement of atoms differs
difference results in varying degree of sweetness
rate the monosaccharide in level of sweetness
fructose, then glucose, then galactose
in what is galactose found ?
mostly milk
what carb is in honey ?
fructose
what is the dominant sugar in our body ?
glucose
RBC rely on which monosaccharide s
glucose
glucose + ? = galactose
lactose
glucose + ? = sucrose
fructose
glucose + ? = maltose
glucose
is sucrose toxic ?
no
compared to table sugar (sucrose), how does raw sugar compare ?
contains several minerals
like calcium, potassium
what is the RDA for calcium ?
1000 mg /day
what is the AI for potassium ?
4700 mg/day
what makes sucrose toxic ?
we eat too much of it and it is the wrong carb to eat
what replaced sucrose and caused type II diabetes in 1970 ?
high fructose corn syrup to replace sucrose.
broke down starch into glucose and chemically converted to glucose
why is creme fraiche ok for diabetics and lactose intolerant people ?
bc contains bacteria who have already broken down the carbs into monosaccharides
what is a solution to eating less processed sugar ?
non nutritive sweeteners and sugar alcohols
how do sugar alcohols prevent caries ?
contain no actual sugar so bacteria in mouth can’t feast on it
plants store glucose in the form of ____
starch
what are the two types of starch ?
amylose and amylopectin
what is amylose characterized by ?
single thread of glucose molecule (starch), slowly digested
what is amylopectin characterized by ?
branched glucose, fast digested
why would a single thread starch take longer to digest ?
because there are only two ends, whereas a branched glucose chain has more ends that enzymes in the small intestine can get to quickly
high starch potato better for what
baking, mashing, french frying
the high starch tends to separate etc making it perfect to sift milk
low starch waxy potato better for what
salads
waxy potatoes hold their shape better when boiled
why do sprouted foods have less carbs ?
because they have sprouted, the seeds have germinated and the plant has used it for energy
what is the animal version of starch
glycogen
what are the two types of fiber
soluble and insoluble
what gives the plant the ability to stand up ?
fibre
how come animal cells lack a cell wall ?
we don’t have fibre
which type of fiber dissolves in water ?
soluble fibre
what is soluble fiber used for ?
thickening ability, eg for jams
give two examples of soluble fiber
pectin and guar gum
what happens to soluble fiber in the body
fermented by gut bacteria in large intestine
because of their viscosity, what are the influences of soluble fiber on the GI tract ?
slowed gastric emptying and slowed glucose uptake
because of its viscosity, what diseases can soluble fiber prevent ?
CVD, type II diabetes, colon cancer (flushes out toxins)
why is soluble fiber good for large intestine ?
it is a prebiotic and therefore improves bowel health
what kind of fiber traps cholesterol ?
soluble fiber due to its viscosity
what influence does soluble fiber have on cholesterol
it traps it and flushes it out in large intestine
what is the difference between insoluble and soluble fiber ?
insoluble is not viscous, does not form a gel and is not fermented by bacteria in large intestine
what is the main function of insoluble fiber ?
promote bowel movement
insoluble fiber’s capacity of promoting fast transit mainly prevents which disease ?
diverticulosis and diverticulitis (caused by strained bowel movement)
what are the 5 enzymes responsible for CHO breakdown ?
salivary amylase in mouth
and then pancreatic amylase, maltase, sucrase, lactase
what are monosaccharides absorbed by ?
epithelial cells in villi in small intestine then exit blood capillaries and travel to liver
what does the liver do with absorbed monosaccharides ?
turn them all into glucose and then make it into glycogen
infants and kids produce more lactase, true or false
true.
as we age we may become more lactose intolerant
what is the RDA for glucose ?
130g (minimum our brain needs per day)
what is the carb AMDR ?
45-65%
300g of carbs (from 325g) should come from what ?
fruits and veggies
what is the dietary fiber intake recommendation ?
14g per 1000 kcal (the more calories, the more fiber you need to help eliminate it)
what is the difference between direct and indirect calorimetry
Direct calorimetry, which measures the amount of heat released. •Indirect calorimetry, which measures the amount of oxygen consumed.
1 g alcohol is how many kcal ?
7
for people with lactose intolerance, why is yogurt and kefir ok ?
the bacteria uses the lactose for its own purposes
which fiber may help with weight management ?
insoluble fiber (since increases feces and alleviates constipation)
what are 3 major sources of soluble fibers ?
whole grain products, fruits, seeds and husks
what are 3 major sources of insoluble fibers
brown rice, vegetables (cabbage, carrots, Brussels sprouts), wheat bran
which fiber lowers blood cholesterol ?
soluble fiber. it is more viscous and therefore binds bile
what is the main role of soluble vs insoluble fiber ?
insoluble: basically make more poops
soluble: help with absorption, etc
which fiber softens stools ? which increases its weight ?
soluble softens stool
insoluble adds weight
which 2 diseases does soluble fiber lower the risk of ? insoluble ?
soluble: diabetes and CHD
insoluble: hemorrhoids and diverticulosis
