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