Chapter 5: Carbohydrates: Sugars, Starches, and Fiber
Insoluble fibers
Cannot be broken down by bacteria in the large intestines
True
Carbohydrate consumption decreases the body's ability to expend energy and burn calories
condensation reactions
Disaccharides form as a result of _______________.
Sugar alcohols
Do not promote dental decay
4
Each gram of mono- or disaccharide supplies ___ kcal
130 g/ day
Enough to prevent ketosis
diabetes and heart disease
Excess calorie intake from beverages sweetened with HFCS or table sugar can contribute to increased risk for:
Reactive (postpandrial) hypoglycemia
Low blood glucose that occurs within four hours of eating
Dietary fiber
Only plant foods provide
aspartame
People with phenylketonuria (PKU) must avoid:
True
Plants usually contain both forms of soluble and insoluble fiber.
Lipolysis
Process by which triglycerides (fats) are broken down into glycerol and fatty acids, which are released into the blood stream for energy
starch
Regardless of source, each g of _________ provides 4 kcal
Fructose
The body has little need for __________ but certain cells in the liver can convert it into glucose or fat
maltose, sucrose, lactose
The major dietary disaccharides:
Glucose, "blood sugar", fruits and vegetables, red blood cells and brain and other nervous system cells burn mostly glucose for energy during normal conditions
The major dietary monosaccharides are:
Simple carbohydrates
monosaccharides and disaccharides
Oligosaccharides
naturally occurring in food or sometimes formed from the breakdown of larger chains of sugar
Dietary fiber
non-digestible plant material; most types are polysaccharides
Oligosaccharides
not easily broken down
Complex carbohydrates
oligosaccharides and polysaccharides
Lactose
only found in milks of animal products
Sucrose
only sweeteners that can be labeled sugar
Lipolysis
process by which triglycerides (fats) are broken down into glycerol and fatty acids, which are released into the blood stream
Alternative sweeteners
referred to as "artificial" sweeteners or sugar substitutes
Carbohydrates classification
simple or complex
Once in the colon foodmaps attract ____ and residing bacteria ferment them for energy
Water
True
We do not get a large amount of carbohydrates from eating animal muscle or animal liver because muscle glycogen breaks down quickly
HFCS
_______ contains about the same amount of fructose as is found in sucrose
Muscles and liver
________ and ______ are major storage sites for glycogen.
Carbohydrates
______________ are macronutrients that give 4 kcal per gram.
Ketosis
adaptive metabolic state in which the body primarily uses fat for energy
Sugar alcohols
alternative sweeteners used to replace sucrose in some sugar-free foods
Starch and glycogen
both are glucose polymers (very large molecule)
Polysaccharides
carbohydrates comprised of 10 or more monosaccharides bonded together; most common: digestible and non-digestible forms
Oligosaccharides
carbohydrates comprised of 3 to 10 monosaccharides (sugar units) bonded together
Sucrose
glucose + fructose
Lactose
glucose + galactose
Maltose
glucose+ glucose
Complex carbohydrates
have three or more monosaccharides bonded together
Insulin and oligofructose
help control body weight
Polysaccharides
made up of many sugar units
Monosaccharides
made up of simple sugar units
Hypoglycemia
A condition that occurs when blood glucose (sugar) level is too low
Glucagon
A hormone secreted from the alpha cells of the pancreas that contributes to an increase in blood glucose levels
glycemic index (GI)
A tool to measure the body's insulin response to a carbohydrate containing food
Foodmaps side effects
Abdominal cramps, diarrhea, bloating and gas
complex carbohydrates
Plants also use ________ to make supportive structures and protective seed coats
Aspartame
_________ contains phenylalanine and aspartic acid
Fructose
__________ taste much sweeter than glucose so we do not have to add as much of it to the product
Maltodextrin and dextrin
___________ and _________ are modified starches often found in sports drinks and energy bars.
Oligosaccharides
_____________ are nondigestible and reach the large intestine intact, where bacteria can use them for energy
Plants
_____________ make carbohydrates by using the sun's energy to combine carbon, oxygen, and hydrogen from carbon dioxide and water
Plants
______________ are rich sources of carbohydrates
Carbohydrates
a class of nutrients that is a major source of energy for the body
Nonnutritive sweeteners
a group of compounds that are intensely sweet tasting compared to sugar
Syndrome
a group of signs and symptoms that occur together and indicate a specific health problem
Glycogen
a highly branched storage polysaccharide in animals/ humans
Epinephrine (adrenaline)
a hormone produced by the adrenal glands; secreted in response to declining blood glucose levels
Insulin
a hormone secreted from the beta cells of the pancreas that contributes to a decrease in blood glucose levels
Monosaccharide
a simple sugar that is the basic molecule of carbohydrates
Starch
a storage polysaccharide in plants
High- fructose corn syrup (HFCS)
a syrup obtained from the processing of corn
Glycemic load (GL)
a tool to measure the body's insulin response to a carbohydrate-containing food; similar to the glycemic index, but also factors in the total carbohydrate content of a typical serving size of the food
Nonnutritive sweeteners
also called "high- intensity sweeteners"
Insulin and oligofructose
are oligosaccharides abundant in chicory root, onions, garlic, leeks, legumes, asparagus and wheat
Insulin and oligofructose
benefit to your heart and cardiovascular system
Starch and glycogen
both polysaccharides and contain hundreds of glucose molecules bond together to form large chain like structures
Nonnutritive sweeteners
can help control energy intake
Insoluble fiber
cannot be broken down by bacteria in the large intestines
Starch
composed of amylose (linear polymer) and amylopectin (branched polymer)
Simple carbohydrates
compounds made up of one or more sugar units that contain carbon
Hyperinsulinemia
condition in which the pancreas releases an excessive amount of insulin; over time, condition may contribute to the development of type 2 diabetes
Metabolic syndrome
condition that increases risk of type 2 diabetes and CVD
Maltose
formed in small intestines during digestion- "malt sugar"
Soluble fiber
forms of dietary fiber that dissolve or swell in water; include pectins, gums, mucilages, and some hemicelluloses
Insoluble fiber
forms of dietary fiber that generally do not dissolve in water; include cellulose, hemicelluloses, and lignin
Nutritive sweeteners
found on the nutrition facts label as added sugars
Oligosaccharides
gas producing foods: unwanted GI effects
Complex carbohydrates
generally not as sweet to the taste as simple carbohydrates
Insulin and oligofructose
improve GI tract and bone health
Insulin and oligofructose
improve blood glucose and blood pressure
Insulin and oligofructose
improve mood within hours of consumption
Disaccharides
made up of two sugar units
Insulin and oligofructose
main ingredients in prebiotics/ promote the growth of healthful bacteria
Dietary fiber
non-digestible plant material (for humans) but keeps GI tract healthy; most types are polysaccharides
stachyose
nondigestible oligosaccharide made of four monosaccharides
Raffinose
nondigestible oligosaccharide made of three monosaccharides
Galactose
not common in many foods
Oligosaccharides
pass through the stomach and when they get to the large intestine they provide bacteria; fuel for energy for bacteria in the colon and the waste products make a gas
Complex carbohydrates
plants and animals use to store energy, make certain structural components such as stems and leaves
Complex carbohydrates
polysaccharides
Oligosaccharides
produce gases (flatulence) as waste products
Beano
product contains an enzyme which helps break down the oligosaccharides so fewer of these reach the large intestine to produce the gas
Nutritive sweeteners
products added to food that provides sweetness and calories
Carbohydrates
provide over half of our calories
Most common Oligosaccharides:
raffinose and stachyose
Functions of Carbohydrates:
serve as "glue" that holds cells together, cell-cell recognition molecules, lubrication
Sugar alcohols
sorbitol, mannitol, xylitol
Galactose
sugar component of lactose or "milk sugar"
Added sugars
sugars added to foods during processing or preparation
Condensation reaction
sugars are broken down by a reaction which requires a water molecule
Sugar alcohols
supply 2 kcal/g
Nonnutritive sweeteners
supply little or no energy per serving
lactose intolerance (lactose maldigestion)
the inability to digest lactose properly because of a deficiency in lactase (the enzyme that breaks lactose into glucose and galactose)
condensation reaction
two molecules bond to form a larger molecule, releasing water in the process
Alternative sweeteners
used to reduce the added sugars that's in the diet
Nonnutritive sweeteners
very small amount is needed to sweeten food
Lactose
"milk sugar"
Sucrose
"table sugar"; refined sugar of sugar cane and sugar beets
AI for fiber
38 g/ day for young men 25 g/ day for young women Typical 16 g/day
Carbohydrates
45- 65% AMDR
disaccharide
A __________ is a simple sugar comprised of two monosaccharides
FODMAPS
Fermentable oligo-, di- and monosaccharides and polyols are short-chain carbohydrates that the GI tract may not fully digest or absorb
Large waist circumference
First symptom of metabolic syndrome?
raffinose and stachyose
Food sources of _________ include onions, brussels sprouts, cabbage, broccoli, legumes, and whole grains
Sugar alcohols
May cause diarrhea when consumed
Galactose
Monosaccharide that is a component of lactose
Fructose
Monosaccharides in fruits (pineapples), honey, and certain vegetables (carrots), maple sugar; "fruit sugar"
True
Most animal foods are not sources because muscle glycogen breaks down quickly
Sugar alcohols
Not fully absorbed by intestinal tract
C6H1206
chemical symbols for glucose, fructose, and galactose
Refined sugars
strips away some of the vitamins and minerals; same amount of calories
Nutritive sweeteners
substances that sweeten and contribute energy to foods
Alternative sweeteners
substances that sweeten foods while providing few or no kilocalories
Alternative sweeteners
substances that sweeten foods while providing few or no kilocalories: "artificial sweeteners" or "sugar substitutes"