Chapter 4 - Carbohydrates: Plant Derived Energy Nutrients

insoluble fibers

fibers that do not dissolve in water; usually non-viscous and typically cannot be fermented by bacteria in the colon; generally found in whole grains and veggies

carbs fuel exercise

low intensity: 12.5% carbs, 87.5% fat moderate activity: 45% carbs, 55% fat high intensity: 67% carbs, 33% fat

cellulose

main structural component of plant cell walls; contains bonds non-digestable by humans; found in whole grains, fruits, vegetables, and legumes; added to foods as agents for anti-caking, thickening, and texturizing

simple carbohydrate

monosaccaride or disaccaride; glucose, fructose, galactose, ribose

galactose

monosaccaride; does not occur naturally alone in nature; joins with glucose to create lactose;

fructose

monosaccaride; sweetest natural sugar; occurs naturally in fruits and veggies

maltase

digestive enzyme that breaks down maltose into glucose

sucrase

digestive enzyme that breaks down sucrose into glucose amd fructose

lactase

digestive enzyme that breaks lactose into glucose and galactose

mucilages

similar to gums and contain galactose, mannose and other monosaccarides; food stabilizers (psyllium and carrageenan)

carbohydrate

"hydrated carbon"; compound made up of carbon, hydrogen, and oxygen that is derived from plants and provides energy

production of citric acid cycle

2 ATP;

ribose

5-carbon monosaccaride; located in genetic material of cells

normal blood pH

7.35-7.45

glucose

C₆H₁₂O₆; most abundant sugar molecule; preferred source of energy for the brain and the only source for red blood cells

carbs fuel daily activity

brain and nervous tissues rely primarily on glucose; red blood cells can only use glucose

carbs and body weight

carbs high in fiber and other nutrients reduces overall risk for obesity, heart disease, and diabetes

functional fiber examples

cellulose, guar gum, pectin, psyllium

common sources of soluble fiber

citrus fruits, berries, oats, beans

polysaccharide

complex carbohydrate consisting of long chains of glucose

ketoacidosis

condition in which the excessive ketones cause the blood to become very acidic; low blood pH alters basic body functions and damages tissues; can be fatal if left untreated

what are health benefits of regular consumption of soluble fibers

decreased rick fir CVD and TIIDM through decreasing blood cholesterol and blood glucose

salivary amylase

enzyme in saliva that breaks down starch into smaller and smaller particles and eventually into maltose

pancreatic amylase

enzyme secreted by pancrease into small intestine that digests remaining starch into maltose

soluble fiber

fibers that dissolve in water; viscous when wet; fermentable - easily digested by bacteria in colon;

pectins

found in cell walls and intracellular tissues of many fruits and berries; can be isolated and used to thicken foods

hemicellulose

found in plant cells and surronding cellulose; primary component of cereal; found in whole grains and vegetables

glucogenesis

generation of glucose from the breajdown of proteins into amino acids

sucrose

glucose + fructose

lactose

glucose + galactose

maltose

glucose + glucose

ligins

non-carbohydrate forms of fiber; found in woody partsof plant cell walls of carrots and seeds of fruit/berries, brans, and other whole grains

functional fiber

non-digestable forms of carbohydrates that are extracted from plants of manufactured in a lab with know health benefits;

dietary fiber

non-digestable parts of plants that form the support structures of leaves, stems, and seeds

resistant starch

non-digestable starches; technically classified as a type of fiber;

complex carbohydrates

nutrient compound consisting of long chains of glucose molecules

fiber

polysaccaride chains not easily broken down by the body; contribute no energy but have health benefits; passes through the digestive system without being digested or absorbed

benefits of fiber consumption

prevent hemorrhoids, constipation, and other intestinal problems; decreases risk of diverticulosis; reduce risk of heart disease; enhance weight loss; decrease hunger; decrease risk of type II diabetes

ketosis

process by which the breakdown of fat during fasting states results in the production of ketones

benefits of insoluble fibers

regular bowel movements; alleviate constipation; decrease risk for diverticulosis with appropriate water intake

glycogen

storage form of glucose in animals; stored in muscles and liver

starch

storage form of glucose in plants

ketones

substances produced during breakdown of fats when carb intake is insufficient to meet energy needs; provide alternative energy source for the brain when glucose levels are low; suppress appetite, causes dehydration, and acetone breath

total fiber

sum of dietary fiber and functional fiber

glycolysis

takes glucose and breaks it into 2 pyruvates, which creates 4 ATP

gums

viscose polysaccarides; typically isolated from seeds and are used as thickening, gelling, and stabilizing agents