Understanding Carbohydrates in Nutrition, Understanding Dietary Fats and Their Health Impacts

Carbohydrates

Nutrients providing 4 kcals/g energy.

Refined Carbohydrates

Processed foods with altered natural state.

Unrefined Carbohydrates

Foods remaining in their natural state.

Added Sugars

Sugars added during food processing.

Empty Calories

Foods with minimal nutritional value.

Dietary Guidelines

Recommendations for healthy carbohydrate intake.

Sugar Content in Beverages

65 grams equals 16.25 teaspoons of sugar.

Sugar Content in Donuts

13 grams equals 3.25 teaspoons of sugar.

Endosperm

Largest grain kernel part; contains starch.

Bran

Outer layer of grain; high in fiber.

Germ

Kernel base; source of oils and vitamin E.

Enriched Flour

Nutrients added post-processing loss.

Monosaccharides

Simple sugars; basic carbohydrate units.

Disaccharides

Two monosaccharides linked together.

Oligosaccharides

Short chains of monosaccharides.

Glycogen

Storage form of glucose in animals.

Starch

Storage form of glucose in plants.

Fiber

Indigestible carbohydrate; aids digestion.

Soluble Fiber

Dissolves in water; helps lower cholesterol.

Insoluble Fiber

Does not dissolve; promotes bowel health.

Dietary Recommendations for Added Sugars

<10% of calories from added sugars.

Teaspoon Conversion

1 teaspoon equals 4 grams of sugar.

Galactose

Component of lactose, a milk sugar.

Fructose

Sweeter sugar found in fruits and honey.

High Fructose Corn Syrup

Common sweetener derived from corn starch.

Glucose

Primary sugar formed in plants via photosynthesis.

Maltose

Disaccharide of two glucose molecules.

Sucrose

Disaccharide of glucose and fructose.

Lactose

Disaccharide of glucose and galactose.

Hydrolysis Reaction

Breakdown of disaccharides into monosaccharides.

Condensation Reaction

Formation of disaccharides from monosaccharides.

Oligosaccharides

Carbohydrates with 3-10 monosaccharides.

Prebiotics

Substances that nourish beneficial gut bacteria.

Amylose

Linear form of starch, less branched.

Amylopectin

Highly branched form of starch, easily digested.

Glycogen

Storage form of carbohydrate in animals.

Carbohydrate Loading

Strategy to increase glycogen before endurance events.

Dietary Fiber

Fiber found intact in plant foods.

Functional Fiber

Fiber providing health benefits beyond nutrition.

Soluble Fiber

Dissolves in water, forms viscous solutions.

Insoluble Fiber

Does not dissolve in water, adds bulk.

Pectin

Soluble fiber used as a thickening agent.

Xanthan Gum

Soluble fiber that stabilizes food mixtures.

Wheat Bran

Insoluble fiber used in breads and muffins.

Pepsin

Enzyme that digests proteins in the stomach.

Secretin

Hormone that stimulates pancreatic juice secretion.

Cholecystokinin (CCK)

Hormone that triggers bile release from gallbladder.

Disaccharides

Double sugars formed from two monosaccharides.

Pancreatic Amylase

Enzyme that breaks starch into smaller carbohydrates.

Simple Sugars

End products of carbohydrate digestion absorbed into blood.

Salivary Amylase

Enzyme that initiates starch digestion in the mouth.

Polysaccharides

Long chains of glucose units in starch.

Lactose Intolerance

Inability to digest lactose due to low lactase.

Lactase

Enzyme that breaks down lactose into glucose and galactose.

Symptoms of Lactose Intolerance

Cramps, bloating, flatulence, and diarrhea.

Fiber

Indigestible carbohydrate that aids digestion and health.

Oligosaccharides

Short chains of monosaccharides, often indigestible.

Resistant Starch

Starch that resists digestion in the small intestine.

GI Motility

Movement of food through the gastrointestinal tract.

Bile

Digestive fluid produced by the liver, stored in gallbladder.

Gallbladder

Organ that stores bile for digestion.

Carbohydrate Digestion Steps

Processes converting starches to simple sugars.

Undigested Lactose

Lactose that reaches the large intestine unprocessed.

Health Benefits of Fiber

Promotes gut health and slows nutrient absorption.

Calcium-Fortified Foods

Foods enhanced with calcium for lactose intolerant individuals.

Incidence of Lactose Intolerance

Affects 30-50 million adults globally.

Fiber

Slows digestion and nutrient absorption in intestines.

Low-fiber meal

Nutrients are more concentrated in digestion.

Gastrointestinal contents

Material present in the digestive tract.

Delayed digestion

Slower breakdown of food in the stomach.

Healthy bowel function

Promoted by larger, softer stool from fiber.

Constipation prevention

Fiber helps maintain regular bowel movements.

Transit time

Duration for food to pass through intestines.

Glycogen

Storage form of carbohydrates in animals.

Blood glucose levels

Concentration of glucose in the bloodstream.

Metabolizing glucose

Process of converting glucose into ATP.

Insulin

Hormone regulating blood glucose levels post-meal.

Glycemic response

Blood glucose rise after food consumption.

Carbohydrate consumption

Amount and type influence glucose levels.

Refined sugars

Quickly raise blood glucose levels.

Glycemic index

Ranking of food's impact on blood glucose.

High glycemic index

Foods with index > 70 affect glucose significantly.

Low glycemic index

Foods with index < 55 have minimal impact.

Glycemic load

Index of glycemic response from food consumption.

Glycemic load score

Calculated from glycemic index and carbohydrate grams.

Feasting state

Insulin release after high carbohydrate meals.

Glucose uptake

Insulin facilitates glucose storage in cells.

Hepatic portal vein

Transports nutrients from intestines to liver.

Glucagon

Hormone released during low blood glucose levels.

Glycogen Breakdown

Process of converting glycogen to glucose.

Fasting State

Period when the body relies on stored energy.

Insulin Response

Hormonal reaction to elevated blood glucose levels.

Blood Glucose Peak

Maximum glucose level after carbohydrate intake.

Blood Glucose Dip

Decrease in blood glucose due to glucagon.

Anabolism

Building larger molecules from smaller ones.

Glycolysis

First step of glucose metabolism, producing pyruvate.

Acetyl CoA Formation

Conversion of pyruvate to Acetyl CoA in mitochondria.

Citric Acid Cycle

Aerobic process generating ATP and CO2.

Electron Transport Chain

Final stage of cellular respiration producing ATP.

Anaerobic Metabolism

Energy production without oxygen.