Nutrition - Chpt 2 Carbs
advantages to polyols: -mouth -why low calorie -smaller effect on what
-not fermented by mouth bacteria, does not cause dental caries. -they are incompletely absorbed -blood glucose levels
one cup of milk regardless of fat is __g carbs
12g
adequate intake (AI) for total fiber is __________
14g/1000 calories
a serving of grain is estimated to provide how many carbs?
15 g
a serving of fruit is __g , __g fiber
15g carbs, 2g fiber
1 pound of body weight is equal to how many calories
3500
AMDR says carbs should be ___-__% of total calories consumed
45-65% of total calories consumed
the estimated amount of a food additive that a person can safely consume every day over a lifetime without risk.
Acceptable Daily Intake (ADI)
refined grains &flours
Only have endosperm. -rich in starch, lack everything else
carbohydrates
a class of energy yielding nutrients that contain only CHO -classified as simple sugars or complex carbs.
glycemic load
a foods glycemic index X carbs to determine its impact on blood glucose levels.
glycemic index
a numeric measure of the glycemic response of 50g of a food sample
enrichment
adding back certain nutrients that were lost during processing, such as B vitamins, & Iron
fortified
adding nutrients that are not naturally present in the food or were present in insignificant amounts. -folic acid.
phytochemicals
bioactive, nonnutrient plant compounds associated with a reduced risk of chronic illness/ diseases.
parts of a grain
bran:outer coating. provides antiox, iron, zinc, copper, magnesium, B vitamins, fiber & phytochemicals endosperm : largest portion, provides starch, protein, small vit&min. germ: smallest part, contains: B&E vitamins, antiox, phytochemicals, unsaturated fat.
watery vegetables 1/2 cup is__g
broccoli, asparagus, bean sprouts, carrots, green beans, okra, tomatoes 5g or less
added sugars
caloric sugars & syrups added to food during processing preparation or consumed separately. -not naturally in foods like lactose in milk or fructose in fruit.
the body can convert glucose into other essential
carbohydrates
dietary fiber
carbs & lignin that are natural & intact parts of plants that cannot be digested by human enzymes
simple sugars
classification of carbs that includes mono & disaccharides; commonly referred to as sugars
whole grains
contain the entire grain or seed. -endosperm, bran & germ. -eaten whole or milled into flour.
starchy vegetables 1/2 cup is __g fiber
corn, legumes, lentils, winter squash, peas, potatoes 15g
total fiber
dietary fiber + functional fiber
what do nonnutritive sweetners do to blood sugar ?
do not raise blood glucose levels.
functional fiber
extracted or isolated non digestible carbs that have beneficial physiologic effects in humans.
remaining glucose is turned into
fat!
disadvantage to polyols
fermented in large intestine & cause bloating, abdominal gas, diarrhea.
postprandial
following a meal
complex carbohydrates
group name for starch, glycogen, fiber -composed of long chains of glucose
ketone bodies
intermediate, acidic compounds formed from the incomplete breakdown of fat when adequate glucose is not available.
glucose, fructose & galactose are absorbed through __________ __________ cells & travel to the liver via the portal vein
intestinal mucosa
empty calories
items with solid fats &/or added sugars that provide calories with few or no nutrients. food can have all or some.
body's backup supply of glucose is
liver glycogen
examples of simple sugars
mono - glucose, fructose, galactose di- sucrose, lactose, maltose
the only form of carbs the body can absorb is
monosaccharides
sugar is not to blame for diabetes, or hyperactive kids
no it isn't!
soluble fiber
non digestible carbs that dissolve into a gummy, viscous texture. -full feeling
insoluble fiber
non digestible carbs that do not dissolve in h20 -increase stool size
sugar alcohols produced from the fermentation or hydrogenation of mono & disaccharides; most originate in sucrose or glucose & maltose in starches.
polyols
fiber
polysaccharides that cannot be digested by human enzymes -cellulose, pectin, gums, oligosaccharides
consuming adequate amounts of carbs can spare ______
proteins.
primary function of glucose
provide energy for cells
most carbohydrate digestion occurs in the ___________
small intestine
glycogen
storage form of glucose in animals & humans -no dietary source bc converted to lactic acid
glycemic response
the effect a food has on the blood glucose concentration; how quickly the glucose level rises, how high it goes, & how long it takes to return to normal.
starch
the storage form of glucose in plants -wheat, rice, corn, legumes, rye, potatoes.
diet rich in __________________ assoc. with lower risk cardiovascular disease, certain cancers, type 2 diabetes, & weight management. Also know to maintain gastrointestinal functioning
whole grains