Chapter 4: carbohydrates Flashcards
what are carbohydrates important for?
as an energy resource, especially for the brain
what are the 3 monosaccharides?
glucose, fructose, galactose
what do the 3 basic monosaccharides combine with to become a disaccharide?
glucose
what are the 3 disaccharides?
maltose, sucrose, lactose
what is the most abundant carb in diet?
glucose
what is the principal form of CHO found in blood? (“blood sugar”)
glucose
how is glucose produced?
by plants via photosynthesis
describe fructose. where is it found?
sweetest natural sugar; found in fruits, juices, honey, veggies & high-fructose corn syrup
what monosaccharide does not occur alone in food? how is it found in food?
galactose; found as a component of lactose
polysaccharide
chains of monosaccharides linked together
how do plants store glucose?
as polysaccharides in the form of starch
can we use starch in the body? what are some great sources of starch?
our cells cannot use complex starch as it exists in plants, we must digest it down to glucose; grains, legumes & tubers are great sources of dietary starch
how do animals and humans store glucose?
as glycogen (stored in the liver and muscles)
NOTE: glycogen is not a source of dietary CHO
fiber
support structure of leaves, stems, plants
dietary fiber
the non-digestible part of plants, fiber found naturally in foods
functional fiber
fiber extracted from plants and added to foods and supplements
properties of soluble fiber vs insoluble fiber
soluble fiber: dissolves in water, viscous, easily digested by bacteria in colon
insoluble fiber: does not dissolve in water, not fermented by bacteria in colon
sources of soluble fiber vs insoluble fiber
soluble fiber: citrus fruits, berries, oats, beans, used to thicken & stabilize foods
insoluble fiber: whole grains and vegetables
benefits of soluble fiber vs insoluble fiber
soluble fiber: decrease risk for CVD & type 2 diabetes because it lowers LDL and manages blood glucose
insoluble fiber: promotes regular bowel movements, alleviates constipation, reduce risk for diverticulosis (strain on wall of large intestine)
other benefits of fiber
reduce risk of colon cancer, slows movement through GI tract and enhances satiety (promotes weight loss)