nutrition chapter 4 carbs

monosaccharide

• simple carb

• simplest type of sugar

• glucose, fructose, galactose

• 1carbon:2hydrogen:1oxygen

disaccharide

• simple carb

• two monosaccharides bonded

• sucrose, maltose, lactose

polysaccharide

• more than 3 monosaccharides

• complex carb

• fiber, starch, glycogen

sucrose

• 1 fructose: 1 glucose

• natural examples:

  • syrup

  • honey

  • carrots

  • pineapple

• mainly refined from sugarcane or raw sugar (body cant tell difference)

• broken down by sucrase

maltose

• glucose + glucose

• starch digestion?

• broken down by maltase

lactose

• 1 galactose: 1 glucose

• digestion of cow’s milk

  • if lactose intolerant you don’t have the enzyme needed to break this down

• broken down by lactose ^^

soluble fiber

• forms gel in digestive tract (large intestine)

• proteins and gums

• VISCIOUS

• carry bile out of digestive tract

  • heart disease prevention

• slows down digestion and glucose absorption (lowers cholesterol levels)

• relieves constipation (GUT HEALTH), removes cancer causing compounds

• break down in water

• examples:

  • barley

  • oats

  • beans

  • figs

  • prunes

  • sweet potatoes

fiber

• polysaccharide

• undigested

• helps large intestine with creation of waste

• ex:

  • WHOLE WHEAT

  • broccoli

  • quinoa

insoluable fibers

• cellulose and lignin

• UN-VICIOUS

• alleviates constipation

• digestive system

• examples (PLANT BASED ONLY):

  • cereals

  • whole- wheat bread

  • lentils

  • strawberries and apples

  • AVOCADO

starch

• polysaccharide

• complex carbs

• plants storage form of glucose

• branched chains of GLUCOSE

• examples:

  • beans

  • CORN

  • potatoes

  • green peas

glycogen

• animals storage form of glucose

• highly branched

• liver and muscles

• meat doesn’t have carb becaue theirs gets broken down too rapidly

DRI of carbs

130 g/day

45-65% of diet

added sugars DRI/ guidelines

limit intake to a max of 10% of total calories

DRI for fiber

38 g for men thru 50

25 g for women thru 50

whole grain DRI

half of grains should be whole grains

glucagon (what does it do what is it?)

• hormone

• releases stored glucose when blood sugar too low

• after fasting for a while

insulin

• hormone

• takes in/stores glucose when blood sugar too high

• activates kinda when food is eaten

fructose

• monosaccharide

• examples:

  • FRUITS

  • honey

  • some veggies

• liver converts it into glucose or fat

glucose

• monosaccharide

• main fuel for muscles and cells

  • red blood cells brain and nervous system burn

• in fruits and veg

galactose

• monosaccharide

• dairy - in lactose

  • carbs in milk

high fructose corn syrup

• made by corn

• cheaper

• contains the same amount of fructose as sucrose

• body cant really tell the difference

saccharide meaning

sugar

nutritive sweeteners

add energy to food from carbs

• 1 gram= 4kcal

added sugars

sugars added to food during processing

• sucrose and high fructose corn syrup

alternative sweeteners

• aka artificial/ nonnutritive

• include sugar alcohols

• 1 gram = 2kcal

maltase

• enzyme that splits maltose

sucrase

enzyme that splits sucrose

lactose

enzyme that splits lactose

diabetes

abnormal glucose, fat and protein metabolism

• type 1 or 2

• gestational diabetes

hyperglycemia

high level of blood glucose

(70-100 is normal)

type one diabetes

• born with it

• body doesn’t produce its own insulin

  • no insulin means blood glucose gets too high

type two diabetes

• develops (genetic and environmental factors)

• insulins target cells become insulin resistant

  • elevated glucose levels

hypoglycemia

• low blood glucose

  • tachycardic

  • hypotensive

  • tachypnea

  • pale cool diaphoretic

  • in bad circumstances: altered mental

hyperglycemia

• less common

• diabetic ketoacidosis

calories from grams of carbs

1gx4= calories

AMDR for carbs

45-65%

RDA for carbs

130 g

added sugar AMDR

about 50% of grains consumed

fiber RDA

• 38 g (for men <50)

• 25 g (for women <50)

ketosis

• metabolic state when body is deprived of carbs

• body uses fat for energy

• keto diet tries to manifest this (benefits for epilepsy?)

• way for body to provide energy to body and brain w/o carbs

cellular respiration

• process of releasing energy from glucose

• glucose → ATP

digestive process very vague (monosaccharides/disaccharides)

• disaccharides are broken into monosaccharide units (SMALL INTESTINE)

• monosaccharides directly absorbed into blood

• galactose and fructose restructured to glucose (LIVER)

• glucose releases to blood stream

• glucose circulated to other cells

digestive process with enzyme and chem names (mono and disaccharides)

1. mouth has some starch breakdown (bu salivary amylase)

2. stomach acid

3. SMALL INTESTINE-

   1. pancreas releases pancreatic amylase

   2. maltase digests maltose into glucose & glucose

   3. sucrase digest sucrose into glucose & fructose

   4. lactase digests lactose into glucose and galactose

4. monosaccharides are absorbed by intestinal cells and transported to liver (via hepatic portal vein)

5. large intestine - soluble fibers can be fermented by bacteria