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KNES 337 (Nutrition) > Sugars, Starches, Fibres (12) > Flashcards

Sugars, Starches, Fibres (12) Flashcards

1
Q

What is meant by whole grain foods?

A

Those containing, “whole grain whole wheat flour including the germ” (not enriched)

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2
Q

Examples of complex carbs

A

Yam, whole grain bread/pasta, oatmeal, bananas, fresh berries, spinach

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3
Q

Examples of simple carbs

A

Donuts, candy, chocolate chip cookies, white bread, french fries

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4
Q

Simple sugars (+carbohydrates) refer to…

A

monosaccharides and/or disaccharides

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5
Q

Monosaccharides

A

-glucose (blood sugar)
-fructose (fruit sugar)
-galactose
…only product absorbed into bloodstream

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6
Q

What is an associated health risk with simple sugars?

A

-rapidly absorbed into the blood stream
-increase insulin resistance and inflammation

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7
Q

Disaccharides

A

-sucrose (cane/beet sugar, glucose + fructose)
-maltose (fermented for alcohol, glucose + glucose)
-lactose (milk sugar, glucose + galactose)

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8
Q

Complex carbohydrates

A

oligosaccharides (3 mono), polysaccharides (up to 1000’s mono)

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9
Q

Oligosaccharides

A

-short chains of monosaccharides joined by bonds that cannot be broken by human enzymes (source of fibre)

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10
Q

Examples of oligosaccharides

A

Garlic, onions, inulin

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11
Q

Polysaccharides

A

long chains of monosaccharides, some digestible some not

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12
Q

Examples of polysaccharides

A

potato, rice, pasta, corn, cereal, bread, apple peel, seeds, nuts

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13
Q

The 3 primary nutritional polysaccharides are?

A
  1. starch (energy storage in plants - digestible)
  2. glycogen (energy storage in animals - digestible)
  3. cellulose (structure in plants - nondigestible fibre)
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14
Q

What type of bond holds together starch and glycogen?

A

(digestible) alpha-glycosidic bonds

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15
Q

What type of bond holds together cellulose?

A

(non-digestible) beta-glycosidic bonds

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16
Q

Why is fibre important in the intestines?

A

-broken down into short chain fatty acids and gas in colon (feeds gut microbiota)

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17
Q

What attributes are present in good processed foods?

A

-few ingredients
-good to eat (whole wheat)

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18
Q

Ultra-processed foods

A

-significantly changed from its original state
-additional salt, sugar, fat, additives, preservatives, and/or artificial colors added

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19
Q

What are the characteristics of white flour?

A

-only the endosperm
-primarily starch (storage form of glucose in plants)

20
Q

What components of the grain are present in whole grains?

A

-bran (outer layer, rich in dietary fibre)
-germ (protein, unsaturated fats, thiamin, niacin, riboflavin, iron)
-endosperm (starch)

21
Q

soluble fibre

A

-slows down glucose absorption
-reduces fat and cholesterol absorption
-found in oats, barley, psyllium
-lower calories than digestible carbohydrates

22
Q

Insoluble fibre

A

-moves bulk through gut
-controls gut pH
-removes toxic waste
-prevents constipation
-found in wheat bran, seeds, nuts

23
Q

What does high blood glucose (from eating) stimulate?

A

Pancreas to release insulin

24
Q

What does insulin do?

A

stimulates the uptake of glucose into cells (storage), converts excess glucose into fat stores

25
Q

As cells use glucose, blood glucose levels decline resulting in…

A

pancreas releasing glucagon

26
Q

What does glucagon do?

A

stimulates liver cells to break down glycogen and release glucose into the blood

27
Q

Which nutrient has the largest effect on blood glucose?

A

Carbohydrates- peak fast, and large impact

28
Q

3 downsides of sugar intake

A

1) tooth decay
2) empty calories (no nutrients)
3) often mixed with fatty foods

29
Q

Non-nutritive sweeteners

A

zero (or low) calorie sweeteners that are either artificially synthesized or naturally derived

30
Q

Sugar Intake Recommendations: women

A

no more than 100 calories per day (24 grams)

31
Q

Sugar Intake Recommendations: men

A

no more than 150 calories per day (36 grams)

32
Q

Sugar Intake Recommendations: children

A

less than 24 grams per day (limited to no more than 8 ounces a week of sugary beverages)

33
Q

One can of coke (10 tsp of sugar)

A

exceeds daily amount for women, men, and children

34
Q

Alcohol sugars

A

-xylitol, mannitol, sorbitol
-used in chewing gum
-not well absorbed in gut (large amounts cause diarrhea)

35
Q

Stevia

A

-herbal alternative (GRAS)
-initially rejected, then approved

36
Q

Aspartame

A

-aspartic acid + phenylalanine
-200x sweeter than sugar (sucrose)
-NOT compatible with high temperatures (>30 degrees)

37
Q

Sucralose

A

-“splenda”
-600x sweeter than sugar
-safe when heated
-chlorinated sugar

38
Q

Acesulfame K

A

-often combined with other artificial sweeteners

39
Q

Saccharin

A

-accidently discovered by chemist working on coal tar derivatives
-banned, then returned to market

40
Q

Should artificial sweeteners be used as a method of weight control?

A

No, with the exception of people with diabetes

41
Q

How does sugar contribute to tooth decay?

A

-bacteria feeds on sugar (produces acid)

42
Q

Which products contribute to tooth decay?

A

-increased frequency of sticky foods
-acidic beverages
-excessive cleaning/polishing of teeth
-nursing bottle syndrome (fall asleep w/ bottle in mouth)

43
Q

Protective foods

A

-cheese (increases pH of plaque, decrease acidity)
-protein (w/ calcium it strengthens enamel)
-low calorie sweeteners (sorbitol, mannitol, xylitol… stimulates saliva)

44
Q

Fluoride

A

-promote remineralization of eroded enamel
-in city water, toothpastes, dental rinses

45
Q

fluorosis or “mottled” enamel

A

-cosmetic condition in children under 8 years (where permanent teeth are developing)… white spots

46
Q
A

KNES 337 (Nutrition) (12 decks)

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