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