CARBOHYDRATES- Chapter 6 Book 2
What are the main sources of calcium and vitamin D in the diet?
milk and dairy products
Saccharides (sugars)
monomers of carbohydrates formed from C, H, O
During digestion, disaccharides are split into _______________.
monosaccharides
2 types of simple carbohydrates
monosaccharides and disaccharides
Sugars is the general name for (mono/di/poly saccharides).
monosaccharides and disaccharides
How many teaspoons of added sugar are the limit?
12 tsps
1/3 of stored glucose is stored in the
liver
Consuming more fiber and water can prevent
appendicitis, hemorrhoids, heart disease, unstable blood glucose levels
High fiber foods
apples, pears with skin, bran, whole wheat products, grains, oatmeal, brown rice, beans, carrots
How does tooth decay occur in infancy?
If a baby is allowed to sleep with a bottle in their mouth without having their teeth cleaned, bacteria will feed off the milk sugars.
Diet therapy for hypoglycemia
- avoid eating too much sugar at once - eat at regular intervals
Diet therapy for lactose intolerance
- cultured milk products - consume small amounts of milk with other foods - SOY MILK FORTIFIED WITH CALCIUM
What medicinal options are available for lactose intolerance patients?
- lactase pills or drops
Functional Fibers
-Non-digestible fibers that have been extracted from plants or are manufactured and then added to foods or used in supplements Ex: cellulose taken to relieve constipation
What issues are linked to type 2 diabetes?
-low fiber, high carb diets - overweight
4 functions of carbohydrates
1) Provide fuel (CHO is energy source for brain) 2) Spare body protein 3) Help prevent ketosis (assist in fat breakdown) 4) provide bulk in the diet
Functions of fiber
1) move waste through digestive system 2) help prevent constipation and other intestinal problems 3) might reduce risk of developing some cancers 4) promotes normal digestion 5) exercises digestive tract muscles 6) absorbs water and softens stool
______ of total grain servings in a day should be whole wheat grains.
1/2
Added sugars should be limited to
10% of total daily calorie intake
Low calorie artificial sweeteners have ________ times the sweetening power of sucrose.
100
RDA for carbohydrate intake (brain and nervous system) alone
130 grams (both female/male)
Dietary Guidelines for Americans (DGA) allows _________% of total daily calorie intake to come from additives, added sugars, fats, etc.
15%
1 teaspoon of sugar = how many calories
16
Polysaccharides are made up of
2 or more monosaccharides
RDA for fiber for females 19-50
25 grams per day
RDA for fiber for females 14-18
26 grams per day
An average serving of bread or cereal provides ____ grams of fiber.
3
RDA for fiber for males 14-50
38 grams per day
Carbohydrate provides __________ (cal) per gram.
4 calories
1 teaspoon = ____ grams
4.2
________% of total calories consumed in a day should be carbohydrates.
45-65%
Type 1 diabetes makes up ________% of all diagnosed cases of diabetes.
5-10%
low GI score
55 or less
moderate GI score
56-69
Glucose and fructose both have (chemical structure):
6 carbon, 12 hydrogen, 6 oxygen (hexose molecules)
high GI score
70+
An average serving of dry beans provides ______ grams of fiber.
8
Dietary Guidelines for Americans (DGA) suggests that ________ % of total daily calories should be nutrient dense foods.
85%
Type 2 diabetes makes up ____________ % of all diagnosed cases.
90-95%
hyperactivity
A condition of excessive activity. In children, hyperactivity is demonstrated by constant fidgeting, talking, moving, running, climbing, and so on. In adolescents and adults, hyperactivity takes the form of restless feelings and difficulty sitting still.
Starch
A storage polysaccharide in plants consisting entirely of glucose.
Why does a sucrose molecule have one less oxygen and 2 fewer hydrogen than glucose and fructose molecules separately?
A water molecule (H20) is released while glucose and fructose bond
Why does sugar cause tooth decay?
Bacteria in the mouth feed off of sugar that is readily available in the mouth at the time and form plaque.
Fat (can/cannot) be converted into glucose.
Cannot
Why are complex carbs better?
Complex carbohydrates provide more satiety, are slower to digest, and do not dramatically raise blood sugar levels in the way that glucose does.
What factors affect Glycemic Index scores?
Cooking methods, foods that a certain item are eaten with, time of the day that the food is eaten at
What is the diet plan for people who suffer from FODMAP related intolerances?
Cut out high FODMAP sources and switch to low FODMAP food sources and gradually reintroduce foods to figure out what is causing the distress
Relationship between hyperactivity and sugar
Excess sugar provides unnecessary energy, but it does not contribute to hyperactivity as much as the child's surroundings do. A child is less likely to want sugary food if they are given healthy nutritious food instead.
FODMAPS
Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols
role of fiber in weight loss
Fibrous foods promote satiety because fibers swell up and cause the person to feel full. Fiber in the stomach also slows the rate at which the stomach empties out down, and fibrous foods are also usually less calorie dense
What 3 components of any grain should be included to raise fiber intake?
Germ, bran, endosperm
Excess glucose is stored as
Glycogen in the liver and muscles
How should one increase their fiber intake?
Gradually; along with eating more fiber, more water should be drunk to prevent constipation
What industry-made added sugar is common in snacks? How is it made?
HFCS (High Fructose Corn Syrup)- made by converting some glucose in corn starch to fructose; the resulting molecule is sweeter than sucrose
Why are people with lactose intolerance able to consume cultured milk products such as cheese?
In these, the lactose has already been broken down by bacteria into lactic acid or glucose/galactose.
A (higher/lower) GI score is better.
Lower- the lower the GI score, the slower the blood sugar levels raise after consuming said food
Galactose
Never found alone in food; always bound to glucose to make lactose, the sugar found in milk
What effect does insulin have on hypoglycemia?
Overproduced amounts of insulin cause blood sugar levels to drop drastically after 2-4 hours.
Role of fiber in preventing hemorrhoids
Some fibers bind together to form gels that thicken stool and relieve diarrhea. Fiber absorbs lots of water and prevents stool from becoming too difficult to pass, therefore preventing abrasion and strain on the rectal/anal muscles while passing stool
_____________ can break down fibers. (Digestive enzymes/intestinal bacteria)
Some types of intestinal bacteria
When are starchy foods fattening?
Starchy foods cause fat buildup when served with fatty foods or when consumed in excess.
What is the purpose of dietary fiber?
Stimulates passing stool and makes it easier; keeps the intestinal muscles toned; has health benefits such as preventing appendicitis and heart disease
TRUE OR FALSE: Both types of diabetes mellitus can run in a family.
TRUE
RDAs for fiber are based on
The amount of fiber necessary to prevent heart disease
How are carbohydrates broken down to provide energy (digestion)?
The digestive system breaks down polysaccharides and disaccharides into monosaccharides, which are small enough to enter the bloodstream. These broken down monosaccharides go to the liver via the bloodstream, where fructose and galactose are converted into glucose. Said glucose is then released to the bloodstream, where cells take it in and store it as needed.
What happens when there is an excess of glucose?
The excess of glucose is such that it is beyond storage capacity in the liver, the liver will convert it to fat instead because an unlimited amount of fat can be stored.
Fructose
The sugar that naturally occurs in fruits and honey; sweetest out of all the 3 sugars
Why are natural sugars less of a nutritional concern?
They are usually accompanied by other nutrients in the foods that they are found in.
Sticky carbohydrates are more likely to cause tooth decay because
They stay in the mouth for much longer, so bacteria have the opportunity to feed off of them.
Why are complex carbohydrates more filling?
They take much longer to digest than simple carbohydrates
Why do manufacturers add artificial sweeteners or sugar calories to food (apart from sweetening)?
To make fat-free products
Why is it important for there to be a constant supply of carbs (in terms of protein-sparing action)?
When there are sufficient carbs in the diet, the body doesn't have to rely on proteins for energy, and those proteins can be put to use for other purposes.
What effects does hypoglycemia have on the central nervous system?
Without a constant supply of glucose, anxiety, shaking, sweating, hunger, and headaches result
Why is it important for there to be a constant supply of carbs (in terms of fat oxidation)?
Without the constant supply of carbohydrates, fats can only be oxidized partially and this results in ketosis.
Glycemic Index (GI)
a ranking of foods according to their potential for raising blood glucose relative to a standard food such as glucose in the same amount as the compared food
Hypoglycemia
abnormally low level of sugar in the blood
Which age group is most affected by type 2 diabetes?
adults over 40 years old
sources of sucrose
beet sugar, cane sugar, molasses, maple syrup
symptoms of lactose intolerance
bloating, abdominal discomfort, diarrhea, gas
Good food sources of carbs
bread, pasta, cereals, fruits, vegetables, nonfat milk
food examples of polysaccharides
bread, pasta, cereals, vegetables
How can sugar-related tooth decay be prevented?
brush your teeth or floss within the first few minutes after eating food
Why are carbs the body's preferred source of energy?
can be stored efficiently for immediate retrieval and use (glycogen)
What three elements are carbohydrates made from?
carbon, hydrogen, oxygen
6 major nutrients
carbs, protein, fats, vitamins, minerals, water
Low FODMAP diet
carrots, bananas, soy milk, meat/poultry/fish, rice cakes, quinoa, almonds
Examples of dietary fiber:
cellulose, pectin, gums, lignins, beta glucan, psyllium
Examples of sticky carbohydrates
chewing gum, simple added sugars, raisins, cookies
Prolonged periods of ketosis may result in
coma or death
type 2 diabetes mellitus
diabetes in which either the body produces insufficient insulin or insulin resistance (a defective use of the insulin that is produced) occurs; the patient usually is not dependent on insulin for survival
type 1 diabetes mellitus
diabetes in which no beta-cell production of insulin occurs and the patient is dependent on insulin for survival
How are earlier stages of type 2 diabetes treated?
diet management and exercise
Disaccharides are __________ sugar units. (single/double)
double
What is the main cause of exceeding carb requirements in the USA?
eating too many simple carbohydrates
What structures do polysaccharides have (same as proteins!)?
either a stack, or branches
symptoms of diabetes mellitus
excessive hunger/thirst, urine with sugar in it, weakness, nausea, irritability, eyesight changes, numbing of the legs, feet or fingers, drowsiness
endosperm
food-rich tissue that nourishes a seedling as it grows- mostly starch
More simple carbohydrates are present in:
fruits and dairy
natural sugars
fruits, honey, milk (lactose/fructose)
Foods with functional fibers are called _____________.
functional foods
Which carbohydrate raises blood sugar levels the most?
glucose
Sucrose
glucose + fructose (table sugar)
Lactose
glucose + galactose (milk sugar)
Maltose
glucose + glucose; formed during digestion, found in grains such as malt
What are the three monosaccharides?
glucose, fructose, galactose
Cells convert glucose into ___________ when unnecessary.
glycogen
What foods are the best sources of starch?
grain products, and starchy vegetables
Lactose intolerance is caused by
inadequate production of the enzyme lactase.
What health risk does eating too many added sugars place one at?
increased risk of CVD
The body uses proteins (efficiently/inefficiently) for energy supply.
inefficiently
Lactose is the main source of energy for (infants/children/adults).
infants; lactose is the main component of breast milk
Which hormone helps body cells take in glucose?
insulin
How are later stages of type 2 diabetes treated?
insulin injections
True hypoglycemia
is rare; diabetes can develop if inject too much insulin or when they exercise and fail to eat enough carbs; can be caused by pancreatic tumor liver infection or other underlying disorder- usually also linked to some other health problem
Another name for type 1 diabetes
juvenile-onset diabetes
Protein foods that are also good sources of carbs:
legumes, nuts, peas, nuts
What is dietary fiber made of?
lignins and other types of carbohydrate
2/3 of stored glycogen is stored in the
muscle cells
Two types of sugars
natural, added
AHA recommendation for added sugar intake for WOMEN
no more than 6 teaspoons/day
AHA recommendation for added sugar intake for MEN
no more than 9 teaspoons/day
Lactose intolerance is more common among...
nonwhite populations occurs with age
germ of a grain kernel
nutrient rich part of the kernel
High FODMAP foods
onions, pears, rye, wheat, cow's milk, some artificial sweeteners, cashew, legumes
bran
outer protective covering of the kernel
Where are starch and fiber derived from?
plant foods
What type of food source provides the most carbohydrates? (meat/plants)
plants
Which artificial sweeteners are used for candies/ chewing gums?
polyols (sugar alcohols)
Which type of carbohydrate is starch? (poly / mono / di)
polysaccharide
Starches and most fibers are _______________. (poly / mono / di)
polysaccharides
Starches- functions and description
preferred source of fuel for the body; more satisfying than simple sugars; can be burned efficiently Starchy foods usually have other good nutrients, and many protein rich foods also have tons of starch
For which groups of individuals are calcium and vitamin D the most important?
pregnant/lactating women, children
If insufficient carbohydrates are consumed, the body relies on ________________________ for energy.
proteins and fats
Which artificial sweeteners are used for baking?
saccharin, ace-K, sucralose, rebA stevia
examples of artificial sweeteners
saccharine, acesulfame potassium, advantame, aspartame, luo han guo (monk fruit extract), neotame, reb-A stevia
Monosaccharides are ____________ sugar units. (single/double)
single
Food examples of complex carbohydrates:
starch/fiber
Lignin
substance in vascular plants that makes cell walls rigid
What are the three disaccharides?
sucrose, lactose, maltose
Polyols
sugar alcohols formed from or converted to sugar; sorbitol, xylitol, and mannitol are present in the body or added to foods
Added sugars are usually derived from
sugarcane, sugar beets, corn
3 types of carbohydrates
sugars, starches, fiber
Three purposes of added sugars
sweetening foods, browning, adding bulk
Food examples of simple carbohydrates:
table sugar, natural fruit, vegetable, and milk sugars, or added sugars in honey
Glucose
the form of sugar that circulates in the blood and provides the major source of energy for body tissues. When its level is low, we feel hunger.
Ketosis symptoms
weak, trembling, acetone breath, blood pH decrease
What are some foods that are high in starch?
wheat, corn, potatoes, rice
Substitute for whole wheat bread
white whole wheat bread
Two types of grains
whole and refined
Whole grain sources
whole grain cornmeal, brown rice, wheat berries, wheat grain rye, oats, buckwheat