Nutrition Carbohydrates Flashcards
Where do carbohydrates come from?
Produced in plants. Only animal food supplying significant quantities of CHO is milk/milk products
What is the biochemistry of CHO?
Metabolized to glucose (circulates in blood, used for energy or stored). Storage for future energy source (glycogen (liver, muscle tissue), adipose tissue (fat)). Hormonal influence on blood glucose levels (decrease insulin, increase glucagon, epinephrine, cortisol)
How many grams of glucose are required to spare breakdown of protein and prevent ketosis?
100g/day
What are the different types of CHOs?
Monosaccharides (simple carbs: glucose (dextrose), fructose, galactose, mannose). Disaccharides (simple carbs: sucrose, lactose, maltose). Polysaccharides (complex carbs: starches, fibers)
Why are low glycemic response foods good?
Break down slowly. Release glucose gradually into bloodstream. Lower insulin release. No rebound hypoglycemia (hunger, overeating, drowsiness, brain fog)
What is Glycemic Load?
Mathematical product of glycemic index of food and its CHO content and portion size. Indicator of quality as well as quantity of dietary CHO. Small quantities of high GI food can have similar effects on blood sugar as larger quantities of low GI food
What is soluble fiber?
Attracts water and forms a gel. Delays gastric emptying. Can help lower blood cholesterol and glucose levels
Where is soluble fiber found?
Oatmeal, oat cereal, oat bran, barley, nuts, seeds, peas, beans, lentils, apples, citrus, fruits, pears, blueberries, strawberries, carrots, cucumbers, celery, psyllium
What is insoluble fiber?
Does not dissolve in water, passes through GI tract relatively intact. Promotes movement of material through GI tract and adds bulk to stool
Where is insoluble fiber found?
Whole wheat, whole grain products, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, root vegetable skins
What is the recommended fiber intake in adult men and women?
Men: 38g/day. Women: 25g/day
What is Diverticulosis?
Pockets or projections extending out from sigmoid colon. Asymptomatic, abdominal pain, bloating, constipation
What are the complications associated with Diverticulosis?
Diverticulitis (infection around diverticuli). Bleeding from ruptured blood vessel in diverticuli. Perforation - can lead to peritonitis, abscess
How does Fructose compare to Glucose?
Different mechanism of absorption from GIT. Does not stimulate insulin release from pancreas. Cannot enter most cells
How is Fructose metabolized?
Primarily in the liver. Associated with nonalcoholic fatty liver disease (fructose causes more liver damage than glucose)
What is Saccharin (Sweet N’ Low)?
Sugar substitute, derived from petroleum. Not metabolized, excreted unchanged by kidneys
What is Aspartame?
Sugar substitute (Equal). Metabolized to Methanol (converted to formaldehyde and formic acid); formaldehyde is neurotoxic
What is Sucralose (Splenda)?
Only sweetener made from sugar (sucrose). Passes through body unchanged, does not affect glucose levels or insulin production
What is Neotame?
General-purpose sweetener. Modified version of aspartame (metabolizes into formaldehyde). Does not have to be labeled in food products
What are Sugar Alcohols (Polyols)?
Neither sugars nor alcohols. Used in sugar free and reduced sugar products. Requires little or no insulin to be metabolized
What is Stevia?
Natural zero-calorie sweetener, not artificial
And is Agave?
Sugar substitute, from plant
What is the main cause of Lactose Intolerance?
Decline in lactase activity (can’t break down the lactose found in dairy products)
What is Gluten?
Protein component of wheat, barley, rye
