Exam 1- Chapter 3

Grains: 15 grams CHO = ....

- 1 slice whole wheat bread - 1/2 english muffin or beagle - 6-inch tortilla - 1/2 cup rice, pasta, or cooked cereal

How does a diet high in good carb foods help weight management?

-Fiber rich foods tend to be low in fat and added sugars so they can help prevent weight gain in moderation and promote weight loss. -Fibers also absorb water from digestive juices, so as they swell they create a feeling of fullness, delay hunger, and reduce food intake -Soluble fibers might shift hormones of appetite -Add bulk to diet -They may also protect against abdominal obesity and they are more economical and nutritious

What is glycogen?

-In humans this is the stored form of energy (glucose) -Found only in meats and not in plants -Stored in muscle and liver -Not significant food source but does play important role in the body

How does a diet high in good carb rich foods help prevent some GI cancers?

-Increasing fiber can decrease your risk of colon cancer -Fibers dilute, binds, and rapidly removes potentially cancerous agents -The colon bacteria ferments soluble fibers, forming small fat like molecules that lower the pH, these molecules activate cancer-killing enzymes and inhibit inflammation in the colon

What are fibers?

-Mostly are polysaccharides -Yield little if any energy -Structural parts of plants, therefore, found in some fruits and veggies, whole grains, and legumes -Held together by bonds that the human digestive tract can not break so they just pass through

What is glucose?

-Needed by every cell for fuel -Brain and nervous system depend on glucose for fuel -There must be a certain blood glucose level for the cells to nourish themselves

What is galactose?

-Part of lactose -Called "milk sugar"

Why are diets rich in good carbs good for your GI tract?

-Soluble fiber helps maintain normal flora -Insoluble fibers both enlarge and soften stools such as cellulose to ease elimination and help prevent constipation - Helps prevent hemorrhoids -Helps keep things moving in intestines and stimulates muscles so they retain their strength -Insoluble fiber is most beneficial in reducing risk of diverticulosis -Some fibers solidify water stools as well

What is lactose?

-The principle carb of milk -Composed of glucose and galactose

What is fructose?

-The sweetest sugar -Found naturally in fruits, honey, and in table sugar -Also found in soft drinks, sap, and ready to eat cereals -You also hear of high fructose corn syrup alot

What are non-nutritive sweeteners?

-These are also alternative sweeteners -These are not carbs and do not yield energy -They make food taste sweet without promoting tooth decay

What are sugar alcohols?

-These are an alternative sweetener. -They are a carb that triggers a lower glycemic response and yields less energy than sucrose because they are not absorbed completely. -They are also called nutritive sweeteners because they yield some energy -Do NOT contribute to dental carries. -Provides sweetness and bulk to cookies, sugarless gum, jams, and jellies

What is sucrose?

-This is table or white sugar -Most common, what we are referring to when we say sugar -Naturally found in fruits and veggies -Composed of glucose and fructose

What is starch?

-This is the stored form of glucose in plants -Found in grains (rice or wheat), root crops and tuber (yams and potatoes), and legumes (peas and beans) -The foods with starch are also high in fiber, protein, and other nutrients

What are harmful effects of high fiber diets?

-Too much fiber can cause minerals to bind to them and be excreted without becoming available for use by the body creating a mineral imbalance. The malnourished, elderly, and young children adhering to plant diets are especially vulnerable. -Fiber also carries out water and can cause dehydration -Too much fiber and too little water can create GI obstructions so drink lots of water

What are the polysaccharides?

Glycogen, starch (composed entirely of glucose), and fiber (different monosaccharides and other carb derivatives)

As sugar intakes increase, what else is steadily increasing?

Obesity rates are quickly increasing. Especially because we consume a lot of high fructose corn syrup in beverages, sweetened candies, and baked goods

What can sugar lead to?

Obesity, Chronic diseases, Nutrition depletions

Do meats, fish, legumes, eggs, and nuts provide carbs?

Only nuts and dry beans provide carbs 1/2 beans = 15 grams

Where are insoluble fibers commonly found?

Outer layers of whole grains (bran), strings of celery, hulls of seed, and skins of corn kernels

What are examples of non-nutritive sweeteners?

Saccharin- used in soft drinks and referred to as sweet n low Aspartamine- nutrisweet is another name. Two times sweeter than sucrose but no evidence of side effects or cause of problems (yet) Acesulfame Potassium- sunette and sweet one; used in chewing gum, beverages, instant coffee and tea, gelatins, puddings, table use; heat stable Sucralose- Splenda; only artificial sweetener made from sucrose; heat stable

What is a glycemic index?

This refers to how quickly glucose is absorbed after a person eats it, how high the blood glucose rises, and how quickly it turns to normal. Slow absorption, moderate rise in blood glucose, and smooth return to normal is desired Fast absorption, spike in glucose, and overreactive plunge in return we do not want

What can low glycemic food help?

Type 2 diabetes and chronic disease

Where are resistant starches commonly found?

Whole or partially milled grains Legumes Raw potatoes Unripe bananas Cooked potatoes, pasta, and rice that have been chilled can also contain some resistant starches

Does the intake of sugar cause heart disease and why?

Yes because fructose stimulates the body's fat making process and impairs the fat clearing process leading to an unhealthy build up of lipids in the blood which increases someones risk for heart disease. Too much sugar can cause heart disease.

Do sugars contribute to dental carries and how?

Yes, any carb containing food supports bacterial growth in the mouth. These bacteria produce acid that eat away tooth enamel. Try to practice good oral hygiene, drink fluoridated water, and reduce sugar intake

Why should you not totally cut out carbs and sugars?

Your body needs a minimum amount of carbs/sugars but try to eat healthier foods such as whole grains, veggies, legumes, and fruits that have natural sugars but also other nutrients.

Where do sugar alcohols naturally occur?

fruits and veggies

What are both the FDA and DRI requirements for fiber intake?

FDA- 25 grams per 2000 cals/11.5 grams per 1000 cals DRI- 14 grams per 1000 cals (20-35 daily)

What fuels the brain?

Glucose

What are the monosaccharides?

Glucose, fructose (these two are the most common), and galactose

What are side effects of sugar alcohols?

Gas Abdominal distention (bloating) Diarrhea

Veggies: 5 grams CHO = ....

-1/2 cup carrots, okra, onions, tomatoes, cooked greens -1 cup salad greens

Veggies: 15 grams CHO = ....

-1/2 cup cooked dry beans, corn, peas, plantains, or winter squash

Fruits: 15 grams CHO = ....

-1/2 cup juice -small banana, apple, or orange -1/2 cup canned or fresh fruit -1/4 cup dried fruit

What is maltose?

-A plant sugar with two glucose molecules -Produced when starch breaks down

What does the FDA require the food labels to go based on when considering carb intake?

60% so 300 grams per day, so the DRI recommendations are slightly higher.

What factors can influence glycemic index?

-starch structure -fiber content -presence of fats and proteins -food processing -mixture of foods in a meal -individuals glucose tolerance

Milk, cheese, yogurt: ....

1 cup milk or yogurt = 12 grams 1 cup cottage cheese = 6 grams Also good protein Cream and butter little to no CHO

What can you tell clients to treat as an equivalent to 1 tsp of white sugar?

1. 1 teaspoon of brown sugar, candy, jam, jelly, corn sweetener, syrup, honey, molasses, maple sugar 2. 1 tablespoon of ketchup 3. 1.5 ounces of carbonated soft drinks

What polysaccharides do fibers include?

1. Cellulose- fruits, veggies, legumes 2. Hemicellulose- "cereal fiber" 3. Pectins- veggies and fruit fibers (jams and jelly) 4. Gums and Mucilages- additives or stabilizers 5. (non-polysaccharide) Lignins- woody parts of plants

How many calories do sugar alcohols give?

2-3 kcalories/gram

What does the DRI state our carb intake should be?

45-65% of energy intake should be carbs so a person on a 2000 calorie diet should obtain 900-1300 calories worth or 225-325 grams of carbs a day.

What is the recommended sugar intake stated by the USDA Food Guide?

5-10% of daily total energy 1600 cals- 3 tsp 2000 cals- 8 tsp 2400 cals- 12 tsp

Why should you increase your intake of good carbs?

A diet high in starch and fiber rich carbs have less calories than high-fat foods. Also high carbs but lower sugar/fat food intake can help with risk of CV disease. (whole grains, veggies, legumes, and fruits)

What can a diet with whole grains, veggies, legumes, and fruits help do?

A diet moderate in food energy, low in fats, high in fiber vitamins and minerals can work together and reduce the risk of obesity, cancer, CV diseases, diabetes, carries, GI diseases, and malnutrition

Diets rich in good carbohydrates can affect heart health how?

A diet with whole grains, legumes, veggies can help protect from heart disease and stroke by lowering blood pressure, improving blood lipids, and reducing inflammation. High fiber foods (oat bran, barley, and legumes) lower blood cholesterol by binding to cholesterol compounds and carrying them out of the body with feces and might displace fatty, cholesterol raising foods from diet.

How does sugar intake cause nutrient deficiencies?

A lot of sugar intake is empty calories with lots of added sugars but few other nutrients. You are meeting your calorie intake with very few nutrients. These added sugars contribute to nutrient deficiencies by displacing nutrients as well. Cakes, candies, and sodas are cheap and so accessible

What happens if blood glucose drops?

A person becomes dizzy and weak

What happens if blood glucose rises?

A person becomes fatigued (diabetes)

What do all unrefined plant food provide?

Abundance of carbs, fibers, and little fat These include grains, veggies, legumes, and fruits

What can happen to some fibers and cellulose that are not digested?

Although they are not digested and broken down by human enzymes, there are some fibers that can be digested by bacteria in the human digestive tract.

Where are soluble fibers commonly found?

Barley, Legumes, Fruits, Oats, and Veggies

Why is high fructose corn syrup a culprit in obesity?

Because it is less expensive, easier to use, and more stable

What did the WHO state about sugar intake?

Because the world is consuming way more sugar then they should, WHO stated the do not consume more than 10% of total daily calorie intake of added sugars

What is the man goal of digestion and absorption of sugars and starches?

Breaking them down into small parts, chiefly glucose, so the body can absorb and use them

What are good food sources of carbs?

Grains, veggies, fruits, legumes

What are insoluble fibers?

Insoluble fibers include cellulose and many hemicelluloses. These do not form gels and are not viscous. They do not dissolve in water. They are not easily fermented in the colon. They aid in elimination (helping not develop constipation).

What regulates blood glucose homeostasis?

Insulin and glucagon

Where is glycogen located?

Muscles hoard 2/3s of glycogen to ensure glucose is available for muscle work The brain stores a tiny bit for emergency situations to fuel brain for an hour or two The livers stores remainder and is generous with its supply, making it available for brain and other tissues when supply is low.

What is the difficult part about sugar?

Recognizing it is difficult, a lot of times sugar is invisible and we do not realize how much we are consuming.

What are health claims from high carb foods?

Reduce risk of cancer Reduce risk of heart disease (fiber- especially in grains)

When is glucagon released and what does it do?

Released when blood glucose is low. Triggers break down liver glycogen to single glucose for release. Enzymes in the liver responds by attacking a multitude of glycogen to release a surge of glucose in blood

What are the starches called when classified as a fibers?

Resistant starches

What are the different structures of carbs?

Simple sugars include monosaccharides and disaccharides Starches anf fibers include polysaccharides

What are the two "types" of fibers?

Soluble fiber and insoluble fiber

What are soluble fiber?

Soluble fibers form gels that are more viscous and are more readily digested by bacteria in human large intestines (easily fermented). They dissolve in water. They are also associated with low risk of chronic diseases.

Diets rich in good carbs can affect diabetes how?

Some fibers can delay glucose absorption and have a low glycemic effect (reduce blood sugar by helping it digest slower). These fibers trap nutrients and delay their transition through the digestive tract which slows the glucose absorption and prevents glucose surges and rebounds.

What are the disaccharides?

Sucrose, Lactose, and Maltose

Does an increase of sugar intake cause obesity?

There is not a direct cause and effect BUT sugary treats are usually high in calories and fat. Too much energy intake of fat leads to weight gain. There is not a cause and effect because you can still consume sugar at a moderate amount and not be obese.

How are carbs listed on food labels?

There is the amount of grams of total carbs per serving but sugar grams are separate (added and natural sugars). Fibers are also listed separate. Total CHO and fiber are expressed as a percent of daily value and all based on 2000 cal diet

What are resistant starches?

These escape digestion and are not absorbed in small intestine These may support a healthy colon

What can people do who want to limit their sugars?

They can use alternative sweeteners such as sugar alcohol and non-nutritive sweeteners

Are sugar alcohols fermented?

Unlike sucrose, sugar alcohols are fermented in the large intestine by intestinal bacteria

What does the Dietary Guidelines for Americans state about sugar intake?

We should choose and prepare foods and beverages with little added sugars. We are taking in above moderate amounts. These added sugars should be saved for discretionary calories.

When is insulin released and what does it do?

When blood glucose rises, the pancreas releases insulin. 1. Signal body tissues to take up extra glucose 2. Muscle tissues respond by taking up extra glucose (but doesn't need help from insulin) 3. Liver cells respond by speeding their glycogen production 4. Adipose tissue responds by taking up blood glucose and slowing release of fat stored in cells

What are considered "carbs"?

sugars, starches, and fibers