Nutrition Chapter 4: Carbohydrates

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lactose

"milk sugar" found in dairy products

sucrose

"table sugar" most abundant disaccharide found naturally in sugar cane and sugar beets

after carbs are digested into monosaccharides, then what?

-absorbed through the intestinal cell mucosa -transported to liver via h. portal vein -depends on metabolic needs

glycocemia

-blood glucose level < 70 mg/dl -occurs with excess insulin production -signs: hunger, dizziness, feeling light-headed, confused, weak, or beginning to sweat -symptoms: Eat or drinking carbohydrate-rich foods • Eating smaller, well-balanced meals throughout the day

epinephrine and norepinephrine

-both raise blood glucose -stimulates gluconeogenesis and glycolysis -released from the adrenal glands

benefits of low-fat and fat-free dairy products

-contain 1 to 17 grams of lactose

4 other hormones that help regulate blood glucose

-epinephrine -norepinephrine -cortisol -growth hormone

Three nutritionally important monosaccharides

-glucose -fructose -galactose

prediabetes

-impaired glucose tolerance • Fasting blood sugar between 100 mg/dl and 126 mg/dl • High risk of developing diabetes and heart disease

insulin

-lowers blood glucose levels -essential for glucose to enter the bloodstream liver, kidneys and brain cells do not need insulin to use glucose -stimulates glycogenesis and lipogenesis, inhibits lipolysis

best carb choices

-nutrient dense -low in saturated fat -high in fiber -higher amounts complex carb

type 2 diabetes

-produces insulin but have become insulin resistant due to increase adipose cells -90-95% of diabetics -pancreas overproduces insulin and eventually decreases production due to overuse -damages vital organs -screening: once/3 years after age 45; overweight kids 10 years and on

four functions of carbohydrates in the body

-provides energy -maintains blood glucose level (cannot use muscle glycogen): glycogenolysis occurs 4 hours after a meal -spare protein -prevents ketosis

examples of artificial sweeteners

-saccharine (sweet-n-low) -aspartame (equal, nutrisweet) made from 2 amino acids PHENYLALANINE + ASPARTIC ACID -acesulfame (sweet one) -sucralose (splenda) stable under heat, good for cooking -neotame -advantame: processed foods -truvia: 3 carbs from sugar alcohol

gluten

-the protein part of wheat, rye and barley -recommended for treatment of celiac disease -

glycogen

-the stored form of glucose in animals

what to focus on when consuming fruits and vegetables

100% fruit juice, whole fruits and vegetables

functional fiber

ADDED TO FOODS. EX.)CELLULOSE, PSYLLIUM,GUAR GUM, PECTIN

Type 1 diabetes

Autoimmune disease where the immune system destroys beta cells of the pancreas. No insulin is being produced. -begins in early childhood -5-10% of diabetics -requires daily insulin injections and blood glucose monitoring

How are carbs produced?

By plants during photosynthesis

resistant starch

TYPE OF FIBER FERMENTED IN INTESTINE, FORMS BUTYRATE( FATTY ACID THAT MAY REDUCE CANCER RISK).Also acts as prebiotic. Found in oats, asparagus,bananas

what makes up the foundation of diets around the world?

carbohydrate-rich plant foods

constipation

caused by sluggish muscle contractions in the colon that move the stool too slowly leading to excessive water absorption • Causes formation of hard, dry stool that are painful to expel • Treatment: consume insoluble and soluble fiber

growth hormone

conserves blood glucose -stimulates fat breakdown for energy -reduces uptake of glucose by muscle cells -increases glucose production in the liver

dietary recommendation for lactose maldigestion

continue to consume common dairy products

what is lactose intolerance?

deficiency of lactase, the enzyme that digests lactose

monosaccharides + glucose =

disaccharides

how are carbs digested and absorbed?

disaccharides and starches are broken down to monosaccharides, then the monosaccharides are absorbed by the small intestine -fiber is not digested in the GI tract

added sugars

empty calories sugars added to processed foods and sweets

glucose is used as

energy converted to glycogen through glycogenesis to be stored

how does fiber reduce blood cholesterol levels

fiber in the small intestine binds with bile that is made of cholesterol, preventing it from reentering into the liver. it turns to feces

benefits of the flesh and skin of fruits and the benefits of vegetables

flesh of fruits: contains simple sugars (monosaccharides and disaccharides) and pectin skin of fruits: contains cellulose vegetables: starch and fiber

the most abundant carbohydrate

glucose

fiber cautions

should be introduced into a diet slowly and high fiber can cause flatulence and bloat -may reduce the absorption of minerals such as iron and zinc if the diet is low in these minerals.

how are ogliosaccharides and monosaccharides similar?

similar in length

what type of carbs do fruits and vegetables offer?

simple sugars, fiber and sugar

#1 source of added sugars in the US

soda, energy drinks and sports drinks. Uses high fructose corn syrup

two types of fiber

soluble and insoluble

waht kind of food is most likely to cause dental cavities?

sticky foods like hard candy or dried fruits

glyogen

storage form for humans

starch

storage form for plants

amylose

straight chain of polysaccharides found in starch; makes up 40% of starch

fiber

structural form, not digested

fructose + glucose =

sucrose

3 disaccharides

sucrose lactose maltose

sweeteners

sugar- naturally occuring carbs- increases blood sugar levels; HONEY, SYRUP, DEXTROSE, SUCROSE MALTOSE, AGAVE NECTAR,

what reduces dental caries?

sugarless chewing gums

simple carbs

sugars

fructose

sweetest of natural sugars found abundantly in fruit part of high fructose corn syrup

major differences between type 1 and type 2 diabetes

type 1: under age 30, lack of insulin produced by pancreas, requires external insulin, IDDM, child onset, brittle type 2: above age 40, insulin resistant, case by case, NIDDM, adult onset

condensation

when two monosaccharides join together to form a disaccharide

what is the best source of carbs?

whole foods (grains, vegetables, fruits, beans)

can packaged foods be a good source of carbohydrate? if yes, are there precautions?

yes; yes, good sources of starches but can also contain high amounts of added sugars, fat, sodium, and kilocalories • Consume in moderation.

Acesulfame-K

• About 200 times sweeter than sucrose • Used as a tabletop sweetener and in chewing gum, candy, desserts, yogurt, and alcoholic beverages • The body does not metabolize acesulfame-K and it's excreted intact in the urine.

how does fiber help prevent cancer?

• Decreases the amount of time cancer- promoting substances spend in contact with the intestinal lining • Encourages the growth of colon-friendly bacteria and their fermentation by-products • Reduces concentration of bile acids in the colon

gestational diabetes

• Diagnosed when a woman develops it during pregnancy with no previous diagnosis of diabetes. • The cause is the ineffectiveness of insulin, most likely due to the influence of pregnancy-related hormones. • Uncontrolled glucose can cause a larger newborn baby and complications during pregnancy.

soluble fiber

• Dissolves in water • Easily fermented by bacteria in the intestine • Examples: Pectins, mucilages, beta-glucans • Health benefits: Lowers cholesterol, Lowers blood glucose, Appetite control

insoluble fiber

• Does not dissolve in water • Not easily fermented by bacteria in the intestine • Examples: Cellulose, lignins, some hemicelluloses • Health benefits: Increases stool bulk, Relieves constipation

why is physical activity important for diabetics?

• Increases insulin sensitivity • Reduces body fat • Lowers blood pressure and lipids

how do soluble and insoluble fiber help digestion

• Insoluble fiber helps reduce transit time of foods in the colon. • Soluble fiber helps make stool easier to pass by increasing bulk and softening texture.

characteristics of foods with added sugars

• Keep products moist • Provide brown color to pastries and baked goods • Function as preservatives and thickeners • Works with yeast to make bread rise • Make foods taste sweet

Sucralose

• Known as Splenda and can be used in baking • Developed by slightly changing the structure of the sucrose molecule • It isn't digested or absorbed by the body—it passes through the GI tract and is excreted.

long-term damage from diabetes

• Nerve damage • Leg and foot amputations • Eye diseases • Blindness • Tooth loss • Gum problems • Kidney disease • Heart disease

aspartame

• One of the most-used sugar substitutes in the world • Composed of two amino acids • Modified aspartic acid and phenylalanine • Provides 4 kilocalories per gram • 200x sweeter than sucrose • Individuals with phenylketonuria (PKU) are unable to metabolize phenylalanine and must avoid ingesting aspartame.

sugar alcohols

• Polyols are called sugar alcohols because they have the chemical structure of sugar, with an alcohol component added. • Are found in plants and produced synthetically • Used in chewing gums, candies, and baked goods • Cause diarrhea in excessive amounts

types of sugar substitutes

• Polyols • Saccharin • Aspartame • Acesulfame-K • Sucralose • Rebaudioside A • Neotame

the best way to reduce risk of diabetes is:

• Shed some excess weight • Exercise regularly • Eat a balanced, high-fiber, healthy diet -meeting with a health professional for support may also help

naturally occurring sugars

• Sugars such as fructose and lactose found naturally in foods • Tend to be nutrient dense • Found in fruit and dairy products

how do sugars and starches cause dental caries?

• They provide an energy source for the bacteria in the mouth. • As bacteria grow, the produce acids that erode the enamel of the teeth.

dietary recommendations for lactose intolerance

• Vary depending on the individual's threshold • Consume small amounts of dairy throughout the day. • Eat lactose-containing foods with a meal or snack. • Whole milk tends to be better tolerated than skim milk. • Cheese has less lactose than milk, especially hard, aged cheese such as Swiss, cheddar, blue, and parmesan. • Consume yogurt with live, active cultures. • Consume lactose-reduced products or take lactose pills or drops with foods.

how does fiber help prevent diabetes?

• Viscous soluble fiber helps slow digestion and absorption of glucose, helping control blood glucose levels. • Higher consumption of fibers from cereals has been shown to reduce the risk of developing diabetes.

lactose intolerance

When symptoms of lactose maldigestion result in nausea, cramps, bloating, flatulence, and diarrhea

Diabetes Mellitus

a medical condition in which an individual doesn't have enough insulin or is resistant to the effects of insulin, which results in a rise in blood glucose level

glycemic index (GI)

a rating scale of the likelihood of foods to increase the levels of blood glucose and insulin. CONCERN: does not account for carbohydrates

functional fiber

a type of fiber that has been extracted or isolated from a plant or manufactured by the food industry, and has been shown to have health benefits

which food product does not contain glycogen?

animal products

how is glucose stored?

as glycogen; which is more branched than amyloceptin

glucose

basic carbohydrate unit used by the body for energy -most abundant carb -preferred source of energy for the body

body's desired blood glucose level

between 70 md/dl and 110 mg/dl

how are oligosaccharides and polysaccharides similar?

both make up cellulose in plant cell walls and both escape digestion (like fiber)

amylopectin

branched chain of polysaccharides found in starch; makes up 60% of starch

how does liver glycogen respond to blood glucose levels?

low blood glucose -> breakdown of glucogen -> increase blood glucose

glucose + glucose =

maltose

polysaccharides

many units of glucose

monosaccharide

one unit of sugar

galactose

rarely found on its own commonly occurs as part of the disaccharide lactose

DRI recommendation for carbs

minimum of 130 grams/day (most adults consume more than this)

glucose

most abundant monosaccharide in the body main source of energy for brain and red blood cells

why can't humans digest fiber?

most fiber is in the form of cellulose; a straight chain of glucose units that are bound together by a beta glycosidic bond. Humans lack the enzyme that is needed to break this bond.

critical energy source for...

nerve cells, red blood cells and the brain

DRI fiber recommendation

14 grams per 1,000 kilocalories

what is the estimated medical cost for diabetes in the US annually?

170 billion

reduced calorie sweeteners

2 calories/g increase blood sugar levels slightly sugar alcohols: malitol, sorbitol, xylitol sugar free gum and mints

AI recommendation

25 to 38 grams per day

how many Americans does diabetes affect? Of these people, how many are not diagnosed?

28.5 million; 7 million

my plate recommendation for whole grains

3 servings per day

AMDR

45-65% of kilocalories

my plate recommendations

6 servings of grains 3 servings of vegetable 3 servings of dairy 2 servings of fruit

diverticulosis

Diverticulosis is a condition in which increased pressure in the colon causes weak spots along the wall, forming pouches called diverticula.

naturally gluten free products

FRUITS, VEGETABLES, NUTS, SEEDS, MEAT, EGGS, FISH, POULTRY

gluten containing ingredients

HVP( HYDROLYZED VEGETABLE PROTEIN), MALT, SOY SAUCE, FOOD STARC

nutrients of concern regarding lack of gluten

IRON, CALCIUM, B VITAMINS, VITAMIN D, FOLA

lactose maldigestion

Inability to digest lactose due to low levels of the enzyme

dietary fiber

NONDIGESTIBLE SUPPORT STRUCTURE OF PLANTS,SEEDS

symptoms of high blood glucose

Polyuria: excessive urination Polydipsia: uncontrollable thirst Polyphagia: strong desire to eat

saccharin

has been in use for over a century

glycemic load (GL)

he amount of carbohydrate in a food multiplied by the amount of the GI of that food -Adjusts the GI to account for the amount of carbohydrate typically eaten

benefits of dietary fiber

helps to lower the risk of: Bowel irregularity • Constipation and diverticulitis • Obesity • Heart disease • Cancer • Diabetes

cortisol

increases blood glucose -stimulates gluconeogenesis -reduces uptake of glucose by muscle cells

glucagon

increases blood glucose levels -stimulates the release of glucose in the blood -stimulates glycogenolysis -promotes conversion of lactic acid to glucose

how does fiber help prevent obesity?

increases satiety, resulting in reduced food intake

diverticulitis

infection of the diverticula

two hormones that regulate BGL (Blood Glucose Level)

insulin and glucagon

what happens to excess glucose?

it is stored as fatty acid and glycerol for storage in adipocytes (fat cells)

sugar substitutes add sweetness but not

kilocalories

galactose + glucose =

lactose

maltose

least common formed from digestion of starches

benefits of legumes and nuts

legumes provide 4 grams of fiber per serving -nuts and seeds contain little starch but a lot of fiber

sources of oligosaccharides

legumes, beans, cabbage, brussels sprouts, and broccoli found in human breast milk

where is glycogen stored?

liver and muscle

how does fiber help prevent heart disease

• Viscous, soluble fiber helps lower elevated blood cholesterol levels. • Soluble fiber interferes with the reabsorption of bile acids, which contain cholesterol, by sequestering the bile acids. • Fiber and bile acids are excreted in the feces. • Slow-moving, viscous, soluble fiber may reduce the rate at which fat and carbohydrate are absorbed. • Decreasing the level of fat in the blood and improving insulin sensitivity may decrease the risk of heart disease. • Insoluble fiber has been shown to promote heart health.

benefits of whole grains

• Whole grains are abundant in complex carbohydrates, including starch and fiber. • Whole grains are associated with reduced risk of chronic diseases.

examples of whole grains

• Whole-grain breads and cereals with 2 to 3 grams of fiber per serving • Bulgur, brown rice, quinoa, oatmeal, and whole-wheat pasta


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