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HES 200 > week3 carbs > Flashcards

week3 carbs Flashcards

1
Q

function of carbs

A

-energy, especially blood cells, brain and nervous system
- protein sparing –enough CHO ensures protein can be used for growth and development
fat metabolism - CHO needed to fully metabolize fats

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2
Q

monosaccharide

A

saccharide = sugar
glucose
galactose
fructose

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3
Q

GI tract function

A

components of body compounds

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4
Q

disaccharide

A

disaccharide combination of 2 monosaccharide
maltose
sucrose
lactose
joined via condensation = H2O
broken via hydrolysis (need H2O)

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5
Q

oligosaccharides

A

oligo= few 3-10 carbon
not digested well produce gas
found in beans

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6
Q

Polysaccharides

A

Poly = many
Make starch, glycogen, and cellulose
Complex CHO
Mono and di = simple
Starch = storage form CHO in plants
Glycogen = storage form of CHO in animals
Fiber = provide structure in plants

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7
Q

cellulose = fiber

A
  • non digestible part of a plant cell wall
  • phytic acid is often found with fiber, binds to minerals so they cant be absorbed
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8
Q

lactose intolerance

A

inability to digest lactose well
- insufficient lactase to break down lactose
-Lactase is highest at birth, and declines afterwards
-Only 30% of the population retain enough lactase to
fully digest and absorb lactose
-Exists on a continuum from mild to severe
-Caused by disease, meds, diarrhea, malnutrition
-Can be temporary or permanent
-Lactose remains undigested, attracting water and acting as food for intestinal bacteria
-Causes gas, bloating, diarrhea, cramps

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9
Q

lactose intolerance management tips

A
  • total elimination not necessary, may be harmful
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10
Q

if you are lactose what can you eat to recover your lactase population?

A

fermented dairy products

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11
Q

if you dont have enough lactase

A

-Lactose remains undigested, attracting water and acting as food for intestinal bacteria
-Causes gas, bloating, diarrhea, cramps

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12
Q

lactose intolerance management tips

A

-Total elimination not necessary, may be
harmful
-A change in type, #, activity of GI bacteria accounts for ability to adapt to lactose
-Spread out intake over the day
-Combine dairy with other foods
-Have dairy foods with less lactose yogurt, hard cheeses
-Use lactose free products, lactaid pills
Fermented dairy
*lactose intolerance is NOT an allergy

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13
Q

mouth digestion

A

salivary enzyme amylase hydrolyze starch to shorter polysaccharides and disaccharides

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14
Q

stomach

A

stomach does not contain any enzyme to breakdown CHO, so CHO digestion cease here

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15
Q

small intestine

A

Most of the work, pancreatic amylase breaks CHO down to
disaccharides, maltase/sucrase/lactase breaks down to
monosaccharides

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16
Q

larger intestine

A

Nondigestible CHO remain here = fibers. They attract water to soften
stool, and bacteria ferment other fibers, generating gas, water, fats.
Resistant starch escape digestion/absorption

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17
Q

carbohydrate absorption

A
  • some glucose absorbed through lining of the mouth
  • after breakdown to glucose, galactose and fructose , hose monosaccharides are absorbed
  • cells usually convert galactose and fructose to glucose
    -most adsorpotion happen in the small intestine
  • absorption of monosaccarches = increase in blood sugar
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18
Q

how many calories are in 1 gram of carbs

A

4 calories

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19
Q

Carbohydrate
Metabolism

A

-most goes to energy - 50 % or more of CHO goes to supply body with energy
- excess is converted to triglycerides and stored as fat
-Polysaccharides -> disaccharides -> monosaccharides
-Another 10% or more goes to the blood
glucose, liver, and muscle glycogen stores
-muscle and liver stores about 300g of glycogen only enough for a few hours
- if one does not have enough CHO intake then the body breaks down Pro to make CHO

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20
Q

Carbohydrate
Metabolism

A

-Not enough CHO intake? Then we need to use
protein or fat
-The body needs minimum 50-100g CHO day to
avoid protein and fat use
-Fat fragments are converted to ketones, which
the brain, nervous system and muscles use
-130g minimum is recommended
-This can cause ketosis and disturbs the acid base balance
* CHO needed for full metabolism of fat, gluconeogenesis happens in the liver to synthesize
glucose

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21
Q

blood sugar

A
  • this is where all cells get their sugar and thus energy from
  • blood brigs glucose by continuously from the small intestine (food) or the liver
    (glycogen breakdown or glucongenesis
  • body must maintain BG within limits that permit cells to get adequate energy
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22
Q

insulin

A
  • the hormones active when BG is high
  • move GLU into cells to decrease BG
  • GLP - 1 = a hormone that stimulates satisfy, released in lower GI tract; refined and processed CHO absorbed in upper GI does not stimulate GLP-1
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23
Q

Glucagon

A
  • the hormone activate when BG
    -glucose all gone
  • stimulates breakdown of stored liver glycogen to release glucose into blood
    -works with epinephrine in stress response
24
Q

high blood glucose

A

-signals the pancreas to secrete insulin form the blood into cells
stimulates
- uptake of glucose from the blood into cells
- storage of glycogen in the liver and muscle
- conversion of excess glucose into fat for storage

end result
-lower blood glucose

25
Q

low blood glucose

A

signals the pancreas to secrete glucagon into the blood stimulates
- breakdown of glycogen from the liver
- release of glucose into the blood

end result
raised blood glucose

26
Q

how much CHO do we need

A

-AMDR (DRI) = 45-65% of total kdal/d
-130g CHO minimum per day for CNS functioning
-25g fiber for females, 35g for males

27
Q

diabetes

A

type 2 diabetes is an illness related to failed or impaired blood glucose regulation.. cells don’t responds

insulin resistance
blood sugar zone and target are important

people with diabetes must know how carbs affect the BGL and how much carbs they are eating

28
Q

processed foods and chronic disease

A

Processed foods are generally
higher in certain nutrients that can
be contributed to increased risk of
chronic disease
… but these foods are inexpensive
and easily accessible

29
Q

food source

A

-Grains and fruits/veggies, plus dairy products are the main sources of CHO
-Very low amounts in nuts and seeds, some in
beans/legumes but most is fiber
-There are no CHO in meat, fish, poultry, eggs,
and other animal products

30
Q

enriched

A

Nutrients added back in to
food that were lost in
processing; usually in that
food to begin with (fiber in
bread)

31
Q

fortified

A

Adding nutrients to foods
that are not naturally
present in that food (vit D &
A in milk, iron in cereals)

32
Q

fiber definition

A

indigestible cell wall of plants with many health benefits

33
Q

2 kinds of fiber

A

soluble- found in oars, citrus fruits, beans
insoluble- found in wheat, whole grains, fruits and veg

34
Q

soluble

A
  • dissolves in water to form a gel like substance
  • fermented in the gut, so it can cause bloating and gas
  • mixes with cholesterol containing vile during digestion of fats and other nutrient
    -fiber with bile is excreted: thus less cholesterol absorbed back into blood and gallbladder
    -Promotes healthier gut biome
    -Helps to control BG levels
    -Helps to decrease blood cholesterol
    -Helps to treat diarrhea as it slows things down
    through tht GI tract
    -Oats, barley, legumes, citrus fruits
35
Q

insoluble

A

-Increases dietary thermogenesis
-Increases satiety… making you feel full for
longer
-Supports insulin sensitivity
-Does not dissolve in water, but adds bulk
and absorbs fluid by attracting water to
stool
-Promotes bowel regularity, reduces risk of
colorectal conditions (diverticulitis,
hemorrhoids)
-Helps to alleviate constipation
-Cannot be broken down, holds water well
-Whole grains (bran), vegetables

36
Q

benefits of fiber

A

-goes along with other healthy eating behaviours
- helps to slow glucose absorption and moderate BG response
- improves the git biome
- helps with BM regularity
-high fiber foods are naturally lower in net carbs, fats and sugars
- More fiber = lower risk of CHD, HTN, obesity,
diabetes, cancer, GI disorders

37
Q

oatmeals

A

-high in soluble fiber from oat bran and beta glucan
- reduce risk of heart disease
- liver must use up cholesterol to make new bile acids
-one of the first foods recognized to reduce blood cholesterl
-Binds with bile acids (made from cholesterol)
and promotes their excretion
-Fiber fermentation in colon inhibit cholesterol
synthesis in liver

38
Q

how does fiber helps to regulate BS

A
  • slows down digestion and absorption of food
  • fiber is not digested, these carbohydrates are not absorbed.. what would this mean for people that need to carbs
39
Q

label reading
connection

A

To calculate NET carbs
-Take the total g of carbohydrates
-Subtract the number of g of fiber
-Subtract the number of g of sugar alcohols
= net g of carbohydrates

40
Q

intact

A

fiber which comes naturally from whole foods. dietary fiber naturally in plants

41
Q

isolated

A

Used in supplements and do not have all of the health
benefits… no cholesterol
lowering effect

42
Q

added to

A

Yogurts, juice, drinks,
desserts, powders. Often
called functional fibers if
they have been extracted,
manufactured, then added.
(often isolated fiber)

43
Q

supplements

A

Foods first approach rather
than opting for supplements(often isolated fiber)

44
Q

how much fiber do you need

A

F-25g/d (older than 50 need 21g)
M-38g/d (older than 50 need 30g)

45
Q

do kids need fiber too?

A

yes
General rule of thumb is 30g per
day for all
Many Canadians only get about
10g per day

46
Q

where do we get fiber

A

Q:when increasing fiber intake one must also increase water?
A: fiber holds onto water causing more excretion of water therefore we need to drink more water
choose foods in most natural state
Eat whole fresh fruits and
vegetables, switch to whole
grain flours and breads
Add fiber foods like beans,
nuts, seeds, grains, cereals
to baking and salads
*WHEN INCREASING FIBER INTAKE,
ONE MUST ALSO INCREASE WATER
INTAKE - WHY?
Where do we
get it?

47
Q

what happens if yo have too much fiber

A

constipation
- decreased nutrient absorption due to binding minerals or speeding motility up
-diarrhea
- gas, bloat(as we consumer insoluble fiber it fermentes causing gas)
-not meeting energy needs
-dehydration

48
Q

phytic acid

A
  • not a dietary fiber
  • hard to determine if it is the dietary fiber or the phytic acid that binds with minerals
    -minimal risk when intake is less than 40/g/d and mineral intake is adequate
    -found in the same foods
    -Prevents mineral absorption, increasing risk for
    mineral deficiencies
49
Q

prebiotic

A
50
Q

probiotic

A
51
Q

Low FODMAP?

A

fermentable oligosaccharides, disaccharides, monosaccharides and polyols

52
Q

why is a low FODMAP diet recommended

A
  • easy for digestion
    -help people with IBS
53
Q

Pros and Cons of the Low-FODMAP Diet

A

pros
- Alleviates IBS symptoms
-May reduce inflammation in IBD patients
-Helps identify dietary triggers
cons
- Restrictive
-Not a long-term solution
-Difficult to modify
-Not recommended for pregnant women and children

54
Q

celiac disease

A

Defined as an autoimmune disease with a heightered immune
response to the protein in the wheat: gluten. Renders the villi in the
intestines non-functional thus foods to not digest or absorb

55
Q

GF is the only cure

A

READ LABELS!
Many hidden sources of gluten. It is mandated to include allergen
warnings on food labels - including foods that may contain gluten.
Gluten free grains
Oats, amaranth, quinoa, rice, buckwheat, corn, millet, sorghum
Gluten hides
Because it is used as a binder in foods and pharmaceuticals.

56
Q

diagnosis

A

-celiac signs and symptoms include gas bloating, cramping, fatigue, after consumption
- sometimes includes a biopsy of the small intestine
- getting diagnosed involves a blood test while still eating gluten
- getting diagnosed s celiac increase risk of other diseases

57
Q

other GI disorders

A

Crohn’s disease
Ulcerative colitis
IBS
IBD
Allergies
Anemia
Leaky gut?

HES 200 (11 decks)

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