Week 5 Carbs Flashcards
how many calories is 1 g of carbs
there is 4 calories in 1 gram of carbs
how are carbs protein sparing
if there is enough carbohydrates in the body protein doesn’t have to be used for energy and can go to repairing and building the body
how do carbs help with metabolizing fats
carb fragments are needed to fully metabolize fats
what are the three monosaccharides
Glucose
fructose
Galactose
what is the most common monosaccharide that other monosaccharides are converted to
Glucose
what is the monosaccharide that is found in dairy products
galactose
what monosaccharide is mostly found in fruit
fructose
what are the three disaccharides
Sucrose
Maltose
Lactose
What monosaccharides make up sucrose
Glucose + fructose
What monosaccharides make up maltose
Glucose + Glucose
What monosaccharides make up lactose
Glucose + Galactose
How many sugar molecules make up an oligosaccharide
composed of 3-10 sugar molecules
why can oligosaccharides cause digestive issues
-Not fully digested by small intestine
-When they get to large intestine they are fermented by bacteria
-fermentation produces gas and bloating
how many sugar molecules make up a polysaccharide
10 + sugar molecules
what are the three polysaccharides
Glycogen
Starch
Cellulose
_____ is to plants what ______ is to animals the storage form of carbs
Starch is to plants what glycogen is to animals the storage form of carbs
what percentage of CHO/glucose goes to supplying the body with energy
about 50% of CHO goes to supplying the body with energy
what percentage of CHO/glucose goes to glycogen storage
about 10% is used for glycogen storage
What happens if there is an excess of carbs in the diet
it is converted into triglycerides and stored in adipose tissue
how much glycogen can we store and is there anything we can do to affect this amount
about 350 g yes can alter the storage amount if you are more trained
what is GLP-1
a hormone that stimulates insulin production and suppresses appetite
what are refined simple carbs effect on GLP-1
if only eating refined simple carbs they never make it to the lower GI tract where GLP-1 is released from therefore they don’t suppress the appetite as much
what is the AMDR for carbs
45-65% of total daily calories
what is the minimum amount of carbs per day that you need to support brain function
130 g
how much fiber is needed per day for males and females
38 g for males
25 g for females
(so average of 30g)
what is the recommended amount of fibre for males and females over 50
30 g for males
21 g for females
(or 14 g/1000 calories)
what percentage of your total daily calories should be composed of added sugar
less than 5% of total daily calories
how many tsp per day of added sugar is recommended
5-9 tsp
what is the difference between enriched and fortified food
-enriched when nutrients are stripped out of food and then some are added back in (not great
-Fortified when nutrients are added that aren’t in the food naturally ie vit D to milk
what are the two types of fiber
Soluble and insoluble
what foods are soluble fibers found in
-Oats
-citrus fruits
-beans
what is a health benefit of soluble fiber
soluble fiber mixes with cholesterol containing bile during digestion and then is excreted from the body (so it lowers cholesterol)
what foods are insoluble fiber found in
-whole grains
-fruits
-vegetables
what is a health benefit of insoluble fiber
can’t be broken down and holds water which pushes food through the GI tract and cleanses the colon
how does fiber affect blood glucose levels
it can slow down the absorption of glucose which helps prevent spikes in BG levels
what is the difference between whole grain and white flour
the whole grain contains Bran, Endosperm and the germ while white flour is only composed of the endosperm
what is glycemic index
a scale that uses 50 g of glucose as a reference point for how much a food will spike your blood sugar
what is the equation for glycemic load
(glycemic index value x CHO per serving)/100
what is glycemic load
a number that takes into account both how quickly a food raises your blood sugar (GI) and how much of that food you typically eat
how can you mitigate the blood sugar response from high glycemic index foods
-pair with protein or fat
-combine with fiber
-choose whole grains over refined grains
is there any sugar that might have slight health advantages
honey may have a few antioxidants and is a bit sweeter so you can use less
are there any sugars that are metabolized in a different way
no all sugar is metabolized in the same way and ends up in your blood as glucose
what is the only disease that has been directly correlated to sugar
dental caries (cavities)
what are nutritive and non nutritive sweeteners
Nutritive sweeteners provide a very small amount of carbs and energy while non nutritive provide no carbs or energy
what are examples of nutritive sweeteners
sugar alcohols such as sorbitol and mannitol
what are examples of non nutritive sweeteners
aspartame
Sucralose (splenda)
Stevia
how is sucralose used as a sugar replacement
chlorine molecule replaces a hydrogen and oxygen in the sugar molecule so it can’t be absorbed by the body
how is stevia used as a sugar replacement
stevia is 200-300 times sweeter than sugar so you need so little of it it adds no calories
what does FODMAP stand for
Fermentable oligosaccharides disaccharides monosaccharides and polyols (type of sugar alcohol)
What is the FODMAP diet used for
for some people the FODMAP carbs can cause GI distress so it limits these carbohydrates
is aspartame a safe sugar alternative
yes has been deemed safe by the canadian cancer society and would need extreme levels in the body to become toxic
where do we store carbs in the body
in the liver and muscle tissue
how many grams of carbs per day is needed to spare body protein
about 500 g per day
what is the main purpose of the majority of the glucose in our blood
most of it goes to providing energy to our body
