Unit 12 Flashcards
(26 cards)
What are the two types of Carbs
Simple and Complex
What are the two simple carbs?
Monosaccharide and Disaccharides
Monosaccharides
SIMPLE CARB
Glucose, fructose, and galactose
single unit
glucose is the most nutritionally relevant
simplest unit of carbs
monosaccharides are the only ones that are absorbed into the bloodstream.
Disaccharides
SIMPLE CARB
2 monosaccharides joined together by a covalent bond.
Sucrose, maltose, lactose
breakdown the disaccharides
SUCROSE = Glucose + fructose MALTOSE = glucose + glucose LACTOSE = glucose + galactose
What are complex carbs?
Oligosaccharides (up to 3 monosaccharides) & Polysaccharides (~1000s)
Oligosaccharides
COMPLEX CARB
- up to 3 monosaccharide
- bonds cannot be broken
- fiber source
- can also be called pre-biotic fibers
- fructans + galacto-oligosaccharides
Polysaccharides
COMPLEX CARB - ~1000s - some bonds can be broken, some cannot -glycogen, starch, cellulose glycogen + Starch = digestible cellulose = undigestable
3 primary nutritional polysaccharides
- GLYCOGEN (energy storage in animals)
- STARCH (energy storage in plants)
- CELLULOSE (provides structure in plants + fiber)
3 dissacharides
SUCROSE = glucose + fructose MALTOSE = glucose + glucose LACTOSE = glucose + galactose
What joins dissacharides togetther
covalent bond
STARCH, CELLULOSE, GLYCOGEN
STARCH + GLYCOGEN
- glucose polymers
- bonded with alpha glycosidic bonds
- can be broken down
CELLULOSE
- connected via beta glycosidic bonds
- cannot be broken down by amylase
Fiber and Colon
- important for colon
- bacterial enzymes break it down to form short chain fatty acids (+ gas)
- fiber feeds our gut microbiota
MICROBIOTA
- gets energy from indigestable foods
- produces certain vitamins (K, B)
- keeps pathogenic bacteria in check
- trains immune system
- proper digestive function
- feed microbiota fiber (BEST)
Whole grain foods
- bran = rich source for dietary fiber
- bran and germ are removed during refining process
- endosperm usually contains starch
Two types of Fiber
SOLUBLE & INSOLUBLE FIBER
Soluble Fiber
- good for health
- swells, makes thick solution causing slower digestion
- slows glucose absorption
- reduces fat/cholesterol absorption
- lower cals than digestible carbs
Insoluble Fiber
- good for health
- moves bulk through gut
- controls gut pH
- removes toxic waste
- prevents constipation
what releases insulin
pancreas
Glucose levels in the blood stream
Insulin
released by pancreas; stimulates uptake of glucose into the cells / stores it as glycogen in the liver and muscles
When blood glucose decreaes
pancreas is stimulated to release glucagon
this stimulates liver cells to break down glycogen thus releasing glucose into the blood
Order macros in the effect that they have on the blood glucose over time
Carbs > Proteins > Fats
Carbs - increase and decrease rapidly
proteins/fats - have more of a delay in incline and decline
Cons of sugar
- tooth decay
- empty calories
- mixed with fats
Alcohol sugars
Used in gums; mannitol / sorbitol ; not absorbed into gut properly, can cause diarrhea
