Chapter 5: Carbohydrates Flashcards
(114 cards)
1
Q
carbs are differentiated into what categories
A
simple sugars and complex sugars
2
Q
what are 2 subcategories of simple sugars
A
monosaccharides
disaccharides
3
Q
how many sugars do monosaccharides have
A
1
4
Q
how many sugars do disaccharides have
A
2
5
Q
what are examples of monosaccharides
A
glucose
fructose
galactose
6
Q
what are examples of disaccharides
A
maltose
sucrose
lactose
7
Q
what are subcategories of complex sugars
A
oligosaccharides
polysaccharides
8
Q
what are examples of polysaccharides
A
starch
glycogen
fiber
9
Q
carbohydrates =
A
hydrated carbons
10
Q
simple carbohydrates =
A
sugars
11
Q
complex carbohydrates =
A
starch and fiber
12
Q
what is glucose
A
monosaccharide
blood sugar
the most abundant monosaccharide and the most common form in food
13
Q
what is fructose
A
monosaccharide
found in fruit
also in honey
14
Q
what is galactose
A
monosaccharide
most in our diets combined with glucose to form lactose (milk sugar)
15
Q
what is maltose
A
disaccharide
glucose + glucose linked by ALPHA bond
found in sprouting seeds and malted beverages
16
Q
what is sucrose
A
disaccharide
table sugar
glucose + fructose linked by an ALPHA bond
found in sugarcane, sugar beets, maple syrup
17
Q
what is lactose
A
disaccharide
milk sugar (cows milk)
glucose + galactose linked by a BETA bond
18
Q
what enzyme is required to break down lactose
A
lactase
19
Q
those that do not make lactase are considered…
A
lactose intolerant
20
Q
many humans do not make lactase after …
A
4 years old
21
Q
what are oligosaccharides
A
oligo means a few or little
chains of 3-10 sugars
22
Q
what are examples of oligosaccharides
A
raffinose
stachyose
found in beans, onions, cabbage, broccoli, whole wheat, legumes
they contain BETA bonds so humans cannot digest them
23
Q
what are polysaccharides
A
chains often of 100s or 1000s of glucose molecules
24
Q
what is glycogen
A
polysaccharide
storage form of glucose in human body
25
what is liver glycogen
for blood sugar
26
what is muscle glycogen
for muscle use
27
what are starches
polysaccharide
easily digested by humans
made by plants
DIGESTIBLE polysaccharides
28
what is fiber
polysaccharide
typically, undigestible by humans
soluble and insoluble
INDIGESTIBLE polysaccharides
29
what are digestible polysaccharides
contain 1000+ sugars in chains
starches
30
what 2 forms do plant starches take in digestible polysaccharides
amylose = a straight chain & raises blood sugar
amylopectin = a branched chain & raises blood sugars more quickly
31
human glycogen is more similar to what plant starch
amylopectin but is more highly branched
32
what are amylose and amylopectin digested by
amylase
33
what are examples of insoluble fibers
cellulose and hemicellulose
34
what does insoluble fiber do
increases fecal bulk and speeds the passage of food through the intestine
35
consumption of _____ fiber reduces your risk of developing colon cancer, diverticulitis, and numerous other conditions
insoluble
36
what is cellulose
an insoluble fiber in the OUTER skin of fruit
37
what does soluble fiber do
slows gastric emptying
38
_____ fiber slows glucose absorption, decreases blood glucose levels, and lowers cholesterol by binding sugars and lipids and taking them out with feces
soluble
39
what are examples of soluble fibers
pectins, gum, mucilage, some hemicellulose
40
should the body get both soluble and insoluble fiber in the diet
YES
41
switching to a high fiber diet should be ___
gradual
42
where are insoluble fibers found
skin of fruits and veggies, in whole grains and seeds
43
where are soluble fibers found
in the sounds and flesh of many fruits
44
what does enrichment mean
the practice of adding nutrients back to a food product that were lost during processing
45
what nutrient is added during enrichment
thiamin
46
what are nutritive sweeteners
sweeteners that can be metabolized for energy
they provide calories
47
what are major sources of nutritive sweeteners
processed foods and pop
fruits and juices
48
nutritive sweeteners include
sugars - lactose, glucose, maltose, and fructose
sugar alcohols - sorbitol, mannitol, xylitol
49
what are sugar alcohols
lower in calories than other carbs
can cause diarrhea in large amounts
used in “sugarless” fun and candies, protein bars, and other foods
50
what is in non-nutritive sweeteners
calorie free
sugar alcohols
- saccharin: (sweet n low) diet soft drinks
- aspartame: diet soft drinks, sugarless gum
- stevia: (truvia) diet soft drinks
51
what is the recommended intake of carbs from the RDA
130 grams for adults
52
in the U.S.
- average carb consumption is ___
- average % of calories ___
180-330 grams
50%
53
adequate intake for fiber
14 g per 1000 kcal consumed
before age of 50:
- 25 g for women
- 38 g for men
after age of 50:
- 21 g for women
- 30 g for men
54
carbs are NOT the enemy and carbs DO NOT___
make you fat
55
what causes you to gain weight
overeating
56
why are americans obese
consume too nau added sugars and too little fiber
57
what are functions of carbohydrates (4)
primary source of energy
glucose can spare protein from use of energy
- this good because we want protein to be used for other things
preventing ketosis
providing fiber
58
if you do not consume enough carbs …
amino acids (protein) are used to form glucose = gluconeogenesis
59
if your diet is deficient in BOTH carbs and protein …
muscle protein can be used to make glucose
60
what prevents ketosis
eat a balanced diet that contains adequate amounts of carbohydrates, fats, and proteins
this will keep the body from relying on fats as a source of energy
61
if carb consumption is low:
1. release of insulin ___
2. fatty acids are released to provide ___
3. fatty acids are not completely ___
4. ___ bodies are formed
1. decreases
2. energy
3. broken down
4. ketone (ketosis)
62
functions of carbohydrates (more specifically fiber)
promotes gut health
reduces obesity
enhances blood and glucose control
reduces cholesterol absorption
63
cooking/other food prep techniques start the ___ of carbohydrates
breakdown
64
carbohydrates are digested in the
mouth
65
carbohydrates finished digestion in the
small intestine
66
absorption of simple carbs glucose and galactose
actively absorbed (requires ATP)
67
absorption of simple carbs fructose
slowly diffuses across GI tract
68
simple sugars are absorbed into
the veins and delivered to the liver
69
simple sugars that are not already converted to glucose are converted to glucose in the ___
from there:
1. glucose is released into the ___
OR
2. glucose is converted to ___ for ___
OR
3. glucose may be converted to ___
liver
1. bloodstream
2. glycogen, storage
3. fat
70
fiber consumption in excess of ___ grams per day can cause health risks
50-60
71
the more fiber you consume the more ..
water you should drink
72
if not enough water is consumed with high fiber diets you can have…
hard, dry stools, constipation, rectal bleeding and hemorrhoids
73
high fiber diets can bind some minerals such as ___ and ___ leading to unintentional nutrient ___
iron and zinc
deficiencies
74
in children, the elderly and malnourished, high fiber diets may leave them ___ before they’ve eaten enough nutrients/calories to be healthy
full
75
most experts recommend no more than ___ of sugar per day
12 teaspoons
76
in the US, average consumption of added sugars is __ teaspoons per day
22
(pop has 8!)
77
too much sugar can increase ..
risk of weight gain and obesity
risk of cardiovascular disease and diabetes
78
foods high in simple sugars are typically ..
low in all other nutrients
79
why do people get cavities with eating too much sugar
bacteria use sugar to make plaque
80
are most people lactose intolerant?
yes
81
primary lactose intolerance =
insufficiency of lactase production
82
lactose production begins to ___ after elderly childhood
decrease
83
about __% of people worldwide cannot properly digest lactose after age __
75%
4
84
secondary lactase intolerance =
disease (Crohns) damages lactase producing cells
85
you cannot absorb calcium without the presence of
vitamin D, phosphorus, and magnesium
“50% more calcium” labels do not mean anything if they do not contain these nutrients
86
the __ and ___ are important in blood glucose control
liver and pancreas
87
what determines how much glucose entered the bloodstream after a meal and stored glucose as glycogen for later use
the liver
88
what secreted hormones involved in blood glucose control
the pancreas
89
the pancreas secretes what hormones in blood glucose control
insulin
glucagon
cortisol
90
what is insulin
LOWERS blood glucose levels by facilitating the transfer of glucose from the blood into the cells
the “key” to the doors of the cell
91
what is glucagon
INCREASES blood glucose levels by triggering the break of glycogen
92
what is cortisol
stress
raises glucose levels
93
what is glucose intolerance
abnormal regulation of blood glucose levels
94
what is hyperglycemia
elevated blood glucose levels
95
what is hypoglycemia
symptoms?
low blood glucose levels
hunger, shakiness, irritability, weakness, headache
96
normal fasting blood glucose levels are ___
70-100 mg/dl
97
a fasting level above ___ is classified as ___
126 mg/dl
diabetes
98
common symptoms associated with diabetes include
hunger (polyphagia), thirst (polydipsia), frequent urination (polyuria), and weight loss
99
what happens in type 1 diabetes
insulin producing cells in the pancreas are destroyed
genetic, seen in younger individuals
5-10% of diabetes cause are Type 1
100
treatment for type 1 diabetes
insulin shots
diet must be coordinated with insulin
101
individuals with type 1 diabetes are at an increased risk of …
cardiovascular disease, blindness, and kidney disease
102
in type 1 diabetes, ___ is toxic at high levels and can damage our vasculature -> decreased blood flow
glucose
103
short term health problems associated with type 1 diabetes
ketosis
ketones pull sodium and potassium ions with them into the urine which causes dehydration, ion imbalance, coma, death
104
long term health problems associated with type 1 diabetes
blindness, cardiovascular disease, kidney disease, and never damage
this is because glucose is damaging to blood vessels and can impact nutrient delivery
105
what happens in type 2 diabetes
usually the result of poor lifestyle choices (poor diet, being overweight or obese)
106
people with type 2 diabetes have developed a resistance to ___
insulin
their cells don’t respond appropriately to insulin
107
most common type of diabetes is type
2
108
type 2 diabetes is often seen in ___
older individuals who are overweight or obese
109
treatment for type 2 diabetes
lifestyle change
- diet
- exercise
- sometimes medications
110
what is metabolic syndrome
group of factors that increase risk for certain chronic disease, such as type 2 diabetes and cardiovascular disease
111
3 or more criteria need to be present to diagnose metabolic syndrome
1. was it circumference larger than ___
2. fasting triglycerides above ___
3. HDL levels below ___
4. elevated ___
5. fasting blood glucose above ___
1. 35 in for women and 40 in for men
2. 150 mg/dl
3. 40 mg/dl for men and 50 mg/dl for women
4. blood pressure
5. 100 mg/dl
112
what is high fructose corn syrup
a sweetener made from cornstarch, some of whose glucose has been converted to fructose
used in commercially produced foods and soft drinks as a cheaper alternative source and has a long shelf life
113
what is a FODMAP
fermentable oligo-, di, monosaccharides, and polyols
lactase free
fructose free (honey, fruits)
polyols = sugar free sweeteners
fructans (wheat, rye, onions, garlic, inulin)
galactans (beans, soybeans)
114
what is fat free
sugar
