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"