week 3 Flashcards
module 2 - topic 1 - carbohydrates
define and name the monosaccharides
simplest carbohydrate - 1 sugar unit
hexoses
glucose, fructose, galactose
pentoses
- ribose and deoxyribose
define and name the disaccharides
two monosaccharides linked by a condensation reaction to form an alpha or beta glycosidic bond
maltose: glucose and glucose with alpha1,4 bond
lactose: galactose and glucose with beta1,4 bond
sucrose: glucose and fructose with alpha1,2 bond
Explain why some people can have lactose and others can’t
as we transit from breast/ bottle feeding to solids we start to production of lactase
some people who can digest lactose have lactase persistence, where they persist to produce this lactase into adulthood
what are polyols?
derived from mono-, di- or poly saccharides
1 OH group attached to EACH carbon
occur naturally in many fruit and vegetables, but also produced from hydrogenation of sugars or via fermentation of sugars
- primarily used as low energy sweeteners because they are not fully absorbed in the small intestine => fermented by bacteria in the large intestine
- may induce bloating, diarrhoea and flatulence in large quantity, as water is drawn into the colon and bacterial fermentation occurs, producing gas
what are oligosaccharides?
- contain 3-10 monosaccharides
- e.g. raffinose and stachyose (onion, legumes, cabbage, broccoli)
- mainly indigestible by human digestion enzymes => fermented by bacteria
- may cause digestive discomfort depending on gut bacteria profile
what are polysaccharides?
- > 10 monosaccharides: 100-1000+ glucose molecules
- starch, cellulose, glycogen
- digestibility depends on type of glycosidic bonds binding the glucose molecules: alpha1,4 0r alpha1,6 are digestible
how many kj in 1g CHO
16.7 / 17 kj
what is CHO AMDR
45-65% EER
what is a high GI food
carbohydrate foods that are digested quickly, resulting in glucose absorbed rapidly, have the highest glycemic index (GI more than 70). The “blood glucose response” is fast with high peaks
what is a low GI food
carbohydrates foods that are digested slowly result in gradual glucose absorption and a gradual, moderate rise in BGL. They have low GI (GI less than 55). The “blood glucose response” is slower and flatter
factors affecting GI of a food or meal
- amylose to amylopectin ratio
- degree of processing, e.g., wholemeal flour versus refined flour; micronised starch versus whole grain
- acidity
- sugar content + type of sugar
- other macronutrients contained in the food/ meal (e.g. lactose in whole fat milk vs low fat milk)
- ripeness of fruit
- fiber content
what is glycemic load and how is it calculated
- based on the amount of CHO in the serving being consumed of test food
- CHO gram x GI / 100 = GL
- ideally want GL below 10
- above 20 is high GL