TOPIC 4.1: CARBOHYDRATES Flashcards
(20 cards)
WHAT ARE THE TYPES OF CARBOHYDRATES
simple carbohydrates: glucose, fructose, galactose
complex carbohydrates
- starch and glycogen
- fiber: cannot produce energy (0kcal/g)
as well as alcohol and alcohol sugars
WHAT ARE THE 2 TYPES OF SIMPLE SUGARS
monosaccharides: glucose, fructose, galactose
disaccharides: sucrose, lactose, maltose
ARE DISACCHARIDES ABSORBED INTO THE BLOOD?
no, they are broken down into their monosaccharide (glucose, fructose, galactose) components before being absorbed
WHAT IS THE FORMAL NAME FOR COMPLEX CARBOHYDRATES? WHAT ARE THE DIFFERENT TYPES?
polysaccharides
- glycogen: human and animal carb storage
- starch: plant carb storage
- fiber: indigestible part of plant food
WHAT ARE SOME SOURES OF COMPLEX CARBOHYDRATES
whole grains: cereal, bread, pasta, crackers
plant foods:: legumes and vegetables.
WHAT DOES THE BODY USE FOR ENERGY? HOW IS IT STORED?
Glucose
- fructose and galactose will also be converted to glucose
- Stored as glycogen in the liver and muscles
WHERE ELSE CAN GLUCOSE BE DERIVED? WHAT IS EXCESS CONVERTED INTO? WHAT PART OF THE BODY PERFERS GLUCOSE
- amino acids (gluconeogenesis)
- Excess converted to fat
- glucose perfered by brain cells, RBC, and other nerve cells
WHAT ARE THE TYPES OF FIBER
- soluble or viscous fiber: forms gels, fermented by gut microflora
- insoluble fiber: does not form gells, not fermented by gut microflora, structural part of plant
WHAT ARE SOME BENEFITS OF FIBER?
- moderates blood sugar =less risk of diabetes (2)
- lowers blood cholesterol=less risk of heart disease
- healthy bowel function=prevents abdominal disorders
- fosters weight control
HOW DOES FIBER LOWER CHOLESTEROL
- soluble/viscous fiber: fiber binds to cholesterol in bile, then that cholesterol ends up being excreted in feces
HOW DOES FIBER LOWER BLOOD GLUCOSE
- soluble/viscous fiber: traps, delays transit of chyme in upper GI, delays glucose absorption, blunts post-meal increase in blood glucose
HOW DO CARBS AID IN BOWEL HEALTH
- insoluble fiber: add volume and softens stool, speeds up transit in colon, reduces pressure needed to excrete, strengthens colon wall
HOW DOES FIBER HELP IN WEIGHT CONTROL
high fiber diet: less sugar, less fat, less energy dense
insoluble fiber: satiety, adds bulk
soluble: satiety, slows transit in upper GI
WHATS THE MINIMUM CARBS ADULTS AND CHILDREN SHOULD HAVE? WHATS THE AMDR, AND AI’S FOR MEN AND WOMEN 19+
what about added sugars?
Minimum for adults and children: 130g/day
AMDR: 45-65%
male 19+: 38g/day
female 19+: 25g/day
<10%
WHAT PERCENTAGE OF SUGAR DOES THE CURRENT CANADIAN DIET UPHOLD? WHAT DO ADOLESCENTS GET MOST SUGAR FROM?
17-25%, children 2-8 eat the highest percentage
Adolescents: soft drinks, makes up 14% of sugar intake
WHAT’S SO BAD ABOUT SUGAR
increased sugar= less nutrients, vitamins, and minerals
increased sugar= high fat and energy
DOES SUGAR CAUSE OBESITY?
there is an association, but not for moderate sugar intake, excess is stored as fat
- brain cannot reigster liquid sugar as calories bc it leaves the stomach fast= feeling less full
DOES SUGAR CAUSE TYPE 2 DIABETES?
- there is more of an association with fats than with sugar
- if starch and fiber is the main CHO, diabetes is rare, some studies show association with increased sugar intake and diabetes
DOES SUGAR INCREASE RISK OF CVD
- not moderate sugar intake, but high sugar intake
- high sugar intake increases blood lipids, genetic components can also make this more potent
WHAT HAPPENS IF YOU HAVE TOO MUCH FIBER?
- can displace energy and nutrient rich foods
- intestinal discomfort and distension
- increase transit time
- absorb water= dehydration
- chelating agents bind with vitamins and minerals
- inteferes with absorption of iron, calcium, zinc, and other materials
