Carbohydrates, sugars, starch, and fiber

how the body handles carbs

-glucose is the basic carbohydrate that each cell uses for energy -job of digestive system is to dissemble lactose, glucose, and starch to be broken down into single sugars to be absorbed into the blood.

insoluble fiber functions

-holds water in the colon and increases bulk to the stool -stimulates muscles and helps maintain health and tone

how the body handles carbs: glucose

-if the blood delivers more glucose than needed, glycogen is built

lactose intolerance

-inability to digest lactose as a result of a necessary enzyme lactase -symptoms include nausea, abdominal pain, diarreha, or excessive gas that occurs from 15 minutes to a couple of hours after consuming milk or milk products

complex carbohydrates: fiber: insoluble fiber

-includes the fiber types called cellulose, hemicellulose, and lignin -insoluble fibers do not dissolve in water

complex carbsL fiber: soluble fiber

-includes the fiber types called pectin, gums, mucilages, some hemicelluloses, and algal substances -soluble fibers either dissolve or swell when placed in water

where carbs come from including animals, what all carbs are composed of

-obtained mostly from plants -milk is the only animal-derived source of carb -all carbs are composed of single sugars, alone or in various combinations

enzymes

-protein catalysts. a catalyst facilitates in a chemical reaction without itself being altered in the process. -utilized in the brewing process to break down starch in barley and wheat into maltose

dietary guidelines for americans

-reduce the intake of calories from added sugars -bacteria living in the mouth feed off sugar found in foods and release an acid that can eat away at the tooth and cause a cavity

sugar and health

-research has not shown any link between sugar and obesity, diabetes, heart disease, hyperactivity in children or criminal behavior -does show a link with tooth decay

sources of starch

-seeds such as grains, peas and beans. -legumes including dried beans, lentils and soybeans. -roots vegetables(yams) and tubers (potatoes)

choosing carbs

-small amounts of added sugars allowed within MyPlate calorie allowance: 3 tsp. for 1,600 calories -5 tsp. for 1,800 calories -8 tsp. for 2,000 calories -consistently build your diet using nutrient-dense foods, low in added sugars

carb digestion:mouth

-starts in mouth,an enzyme begins digestion by splitting starch into smaller polysaccharides and maltose. This digestion continues after the food is swallowed until stomach acid and enzymes start to digest the salivary enzymes.

simple carbohydrate slide: what is glucose made of

-water and carbon dioxide

incorporate whole grains into your diet by

1. counting to 3 2. keep it varied 3. check the label

soluble fiber

barley, broccoli, carrots, corn, fruits, legumes, oat bran, oats, potatoes, rye

obesity

body weight that is high enough above normal weight to constitute a health hazard

disaccharide

di-2

diabetes

disease characterized by insufficiency or relative inefectiveness of insulin that renders a person unable to regulate the blood glucose level normally.

plants use what from the sun and what do the do with it

energy and they synthesize it

bran

fibrous protective covering of a whole grain; source of fiber, B vitamins, and trace minerals

whole food

food that is altered as little as possible from the plant or animal tissue from which it was taken- like milk, oats, potatoes, apples -the more the food resembles the original, farm-grown product, the more nutritious it is likely to be

fortified foods

foods to which nutrients have been added. typically, commonly eaten foods are chosen for fortification with added nutrients to help prevent deficiency of a nutrient or to reduce the risk of chronic disease

choosing carbs

for those who are healthy, and still need additional calories--maximum intake=25% or less for added sugars

atoms in a glucose molecule can also be rearranged by plants to form what

fructose

monosaccharide: fructose

fruit sugar-the sweetest of the single sugars

simple carbs: single sugars-monosaccarides include

glucose, fructose, galactose

constipation

hardness and dryness of bowel movements associated with discomfort in passing them

glucagon

hormone released by the pancreas that signals the liver to release glucose into the blood

healthy smile: periodental disease

immflamation or degeneration of the issues that surround and support the teeth

complex carbs

include starch and fiber. all starchy foods are plant foods

appendicitis

inflammation and/or infection of the appendix , a sac protruding from the large intestine

polysaccharide

long chain of 10 or more glucose molecules linked together in straight of branched chains another term for complex carbs

complex carbohydrates

long chains of sugars (glucose) arranged as starch or fiber. Also called polysaccharides.

poly saccharies saccarides?

many sugar unit

hydrate

water H20

examples of added sugars

white table sugar, brown sugar, powdered sugar

simple carbohydrates

single sugars (monosaccharides) and the pairs of sugars (disaccharides) linked together.

added sugars:sugar cane and sugar beets are purified to make what

sucrose

added sugars

sugars and other caloric sweeteners added to foods. Added sugars do not include naturally occuring sugars that are found in milk and fruit -reduce the intake of calories from added sugars

sucrose is common in

sweets

hemorrhoids

swollen, hardened veins in the rectum, usually caused by the pressure resulting from constipation

single sugar: monosaccharide: glucose

the building block of carbohydrate; a single sugar used in both plant and animal tissues as quick energy.

glycemic effect

the effect of food on a person's blood glucose and insulin response-how fast and high the blood glucose rises and how quickly the body responds by normalizing

complex carbs: fiber

the indigestible residues of food, mostly polysaccharides. Ex: cellulose, hemicellulos, pectin, gums -comes from the supporting parts of plants: leaves, stems, and seeds -can't be broken down by digestive enzymes although some may be broken down by bacteria residing in the digestive tract. -fiber has few if any calories because it is not digested.

complex carb: starch. whole grain anatomy germ

the nutrient-rich and fat-dense inner part of a whole grain

husk(chaff)

the outer, inedible covering of a grain

when glucose is low

the pancreas releases glucagon, which serves as a key for the liver to break down stored glycogen into glucose and release it into the blood to raise glucose levels

carb digestion 3

these simple sugars are then absorbed into the blood and travel to the liver: the liver regulates the amount of glucose circulating in the blood in response to the hormones inslulin and glucagon.

The Body's Need for Carbohydrates

-The primary role of carbohydrates is to provide the body with energy (calories) -Carbohydrates are the preferred fuel for the brain and nervous system -Carbohydrates are the ideal fuel compared to other alternatives --less expensive than protein. --high-fat diets are associated with chronic disease

soluble fiber functions

-binds cholestral compounds and may lower blood cholestral -improves body's handling of glucose

fibers

-contribute to digestive tract health -maintain normal bowel function -lower blood cholesterol by binding bile -slow the absorption of glucose -provide bulk and satiety (fullness) -enhance weight loss and maintenance of a healthy body weight

fiber in the diet

-diets with many fruits, veggies, and legumes -too much fiber will cause dehydration, intestinal discomfort and limit absorption of iron and other nutrients

make half your whole grains whole

-for breakfast choose high fiber grain -whole grain is low in fat and added sugars -in recipes: substitute whole grain flour for all purpose flour -make fiber rich snack mix -try whole wheat pasta -put whole grains in mixed dishes

normal blood glucose rand is between

70-110mg

when glucose is high

High blood glucose stimulates the pancreas to release insulin. Insulin serves as a key for the entrance of glucose into cells. Liver and muscle cells store glucose as glycogen or glucose can be stored as fat.

carb digestion: 2

The pancreas produces carbohydrate digesting enzymes and releases them through the common bile duct into the small intestine. These enzymes split polysaccarides into disaccharides. Then enzymes on the surface of the cells of the small intestine break these into simple sugars (mono) Absorption of the mono. takes place in the small intestine.

healthy smile: dental plaque

a colorless film consisting of bacteria and their by products, that is constantly forming on teeth

diabetes

a disorder (technically termed diabetes mellitus) characterized by insufficiency of relative ineffectiveness of insulin, which renders a person unable to regulate the glucose level normally. -type 1 and 2, and gestational diabetes

sucrose

a double sugar (disaccharides) composed of glucose and fructose

lactose

a double sugar composed of glucose and galactose; commonly known as milk sugar

maltose

a double sugar composed of two glucose units

staple grain

a grain used frequently or daily in the diet. examples include corn in mexico, rice in asia, wheat in canada, europe, and U.S. etc

insulin

a hormone released by the pancreas when glucose levels are high to assist glucose in being being drawn from the blood and stored in cells

starch

a plant polysaccharide composed of hundreds of glucose molecules, digestible by human beings

glycogen

a polysaccharide make of chains of glucose, made in the body and stored in the liver and muscles -as a storage form of glucose, glycogen can be broken down by the liver to maintain a constant blood glucose level when carb intake is inadequate

glycemic index (GI)

a scale that ranks carb containing food by how much they raise blood glucose levels compared to standard food such as glucose or white bread. The glycemic load (GL) is a measure of the extent to which blood glucose is raised by a given amount of carbohydrate-containing foods

atherosclerosis

a type of cardiovascular disease characterized by the formation of fatty deposits, or plaques, in the inner walls of the arteries.

ketosis

abnormal amounts of ketone bodies in the blood and urine; ketone bodies are produced from an incomplete breakdown of fat when glucose is unavailable for the blood and nerves

hyperglycemia

an abnormally high concentration of glucose; often a symptom of diabetes

hypoglycemic

an abnormally low bloods glucose concentration-60-70 mg

galactose:

another single sugar that occurs bonded to glucose in the sugar of milk

foods rich in soluble fiber

bran, brown rice, green beans, rice, seeds, skins/peels, green peas, many veggies, nuts, wheat bran, whole-grain products

colon cancer

cancer of the large intestine (colon), the terminal portion of the digestive tract

carbo

carbon C

carbohydrates

compounds made of single sugars or multiples of them and composed of carbon, hydrogen, and oxygen atoms

healthy smile: nursing bottle syndrome

decay of all the upper and sometimes the back of the lower teeth that occurs in infants given carb containing fluids when they sleep or to carry around and sip all day

keeping a healthy smile:dental caries

decay of teeth or cavities

carb digestion 4

most fiber passes intact through the digestive tract through the large intestine, and becomes feces. Some fiber is digested by bacteria in the large intestine.

complex carbs:starch staple grain

most societies have one that provides most of the people's food energy

diverticulosis

outpocketings of weakened areas of the intestinal wall that can rupture, like blowouts in a tire, causing dangerous infections -looks like little bumps on outside of colon

roles of carbs

provide energy, glucose provides a quick source of energy, glucose is the preferred fuel for the brain and nerves. -provide an energy reserve: glycogen in muscle and liver can be broken down to glucose -serve as raw materials: sugars can be converted into amino acids-the building blocks of protein -contributes to texture and flavor

endosperm of a whole grain

provides energy: contains starch embedded in a protein matrix

complex carbohydrates:starch: whole grain

refers to a grain that is milled in its entirety (all but the husk), not refined. -whole grain ex: wheat, corn, rice, rye, oats, barley, amaranth, buckwheat, sorghum

complex carbs:starch: enriched

refers to a process by which the B vitamins thiamin, riboflavin, niacin, folic acid, and the mineral iron are added to refined grains and grain products at levels specified by law

complex carbs:starch: definition of refined

refers to the process by which the coarse parts of food products are removed