Carbs, Fats, and Proteins

practical energy food sources because of their wide availability, relatively low cost, and exceptional storage capabilities

carbohydrates

carbohydrates can vary from ___ to ___ thus providing quick and extended energy for the body

simple
complex

also an ingestible carbohydrate, this also serves key functions to promote overall health within the GI tract

dietary fiber

plants through ___, transform solar energy into starch a ____ carbohydrate

photosynthesis
complex

Carbohydrates & Energy Systems:

digest carbohydrate to produce ____
absorb glucose and transport it to ____
metabolize glucose to ultimately ___ ____

glucose
cells
release energy

saccharide

carbohydrate class

simple carbohydrates either have __ or __ saccharide units

1
2

1 saccharide

monosaccharide

2 saccharides

disaccharides

how many saccharide units do complex carbohydrates have? what are they called?

many
polysaccharides

what is the function of monosaccharides

basic energy for cells

name three examples of monosaccharides

glucose
fructose
galactose

basic singular sugar in human metabolism (corn syrup)

glucose

primarily found in fruits and honey

fructose

product of lactose (milk sugar) digestion

galactose

what is the function of disaccharides?

energy
aids Ca+ and P+ absorption (lactose)

what are three examples of dissacharides

sucrose
lactose
maltose

common table sugar (glucose and fructose)

sucrose

sugar found in milk (glucose and galactose)

lactose

malt sugar (glucose and glucose)

maltose

what is the function of polysaccharides

energy storage (starches)
digestive aid (fiber)

polysaccharides are what kind of carbohydrate?

complex

what are three examples of polysaccharides?

starch
glycogen
dietary fiber

most significant polysaccharide

starch

formed within the body tissues; crucial

glycogen

important dietary asset

dietary fiber

this cannot be broken down for energy in humans

dietary fiber

what are sources of dietary fiber?

whole-grains
veggies
fruit
legumes

What are the two types of fiber?

soluble
insoluble

fiber that dissolves easily in water (metamucil)

soluble

fiber that does not dissolve and left intact (corn)

insoluble

what is the recommended daily intake of fiber for women aged 19-50?

25 g

what is the recommended daily intake of fiber for men aged 19-50?

38 g

why should an increase in fiber intake be gradual with an increase of water?

gas, bloating, and constipation

What are two groups of soluble fibers

gums
pectins

the function of this fiber is to decrease gastric emptying, slows digestion & gut transit time; slows glucose absorption

gums

oats, legumes, barley, and guar are sources of…

gums

the function of this fiber is to bind bile acids (lower cholesterol) and bind minerals

pectins

what are sources of pectins?

fruits

what are the two types of insoluble fibers?

cellulose and lignin

the function of this fiber is to hold water

cellulose

sources of this fiber are cell wall of plants, stalks and leaves, and outer covering of seeds

cellulose

this fiber is an antioxidant and its function is to bind bile acids to decrease cholesterol

lignin

sources of this fiber are woody parts of plants (broccoli stems, fruits with edible seeds)

lignin

what are the two kinds of sweeteners?

nutritive and nonnutritive

name the three types of nutritive sweeteners (sugar alcohols)

sorbitol, mannitol, xylitol

how many kcal/gram do sugar alcohols provide?

2-3

alternative or artificial sweeteners used in food products

nonnutritive sweetener

acesulfame-K, advantame, aspartame, luohan guo, neotame, saccharin, stevia, sucralose

nonnutritive sweetener

sweeter than sucrose

nonnutritive sweeteners

how many grams of glycogen are stored in the liver

100 grams

how many grams of glycogen are stored in the skeletal muscle

300-400

functions of carbohydrates
___ fuel supply
___ fuel supply
____ regulator

basic
reserve
metabolic

carbohydrates help regulate ___ and ___ metabolism

protein
fat

What are the two food sources of carbohydrates?

starches and sugars

nutrient dense starches include…

rice
wheat
corn
legumes
potatoes

starches consist of…

nutrient dense
whole grains
refined grains
enriched grains

retains 3 key elements

whole grains

have had 1 or more parts removed (e.g. white rice; white bread)

refined grains

have been refined and then enriched with nutrients that were lost when refined (e.g. breakfast cereals)

enriched grains

added sugars provide ___ ___

empty calories

essential to the body as both an energy fuel and a structural material

fats

risk factor for poor health

excess dietary fat

foods from ____ and _____ sources supply distinct forms of fat that affect health in different ways

animal
plant

concentrated fuel for energy and a backup fuel source (CHO is primary)

fats

what are the three classes of fats?

triglycerides
phospholipids
sterols

what are triglycerides broken into

saturated
unsaturated
essential

filled with hydrogen ions
from animal products; solid at room temperature

saturated fatty acids

meats, cheeses, and eggs are what type of triglyceride

saturated

not completely filled with hydrogen
from plant sources; liquid at room temperature

unsaturated fatty acids

unsaturated fatty acids are broken down into…

monounsaturated and polyunsaturated

olive oil, canola oil, peanuts, nuts, and avocados are…

monounsaturated fatty acids

corn, soybean, sunflower, and fish are examples of…

polyunsaturated fatty acids

its absence will create a deficiency
The body cannot manufacture it in sufficient amounts

essential fatty acids

supports blood clotting, BP, and inflammatory responses

essential fatty acids

what are the two types of essential fatty acids?

linoleic acid (omega 6)
alpha-linolenic acid (omega 3)

what essential fatty acid is plant oil, nuts, and seeds

linoleic acid

what essential fatty acid is walnuts, flaxseeds and oils, chia seeds, fish

alpha-linoleic acid

commercially hydrogenated fats
negative health consequences related to cardiovascular disease
ruled as not safe and should be removed by FDA
used to be in fast foods, processed foods

trans-fatty acids

Triglyceride derivatives in which one fatty acid has been replaced with a phosphate group

important to cell membrane structure and transport of fat soluble substance across

phospholipid

what are the two classes of phospholipids?

lechithin
eicosanoids

key building block of cell membranes
animal products — liver and egg rich sources

lecithin

signaling hormone in inflammatory response, blood clotting, BP regulation; CNS messengers

eicosanoids

synthesized from fatty acids released from phospholipids

two types: prostaglandins and leukotrienes

eicosanoids

subgroup of steroids found in tissues of animals
not an essential nutrient because the liver is able to produce enough for human needs

sterols

what is an example of a sterol?

cholesterol

vital to cell membranes
found in meat, eggs, baked goods, and milk
even small increases in LDL cholesterol fractions can increase risk for CVD over time

cholesterol

major vehicles for lipid transport in bloodstream

lipoproteins

a lipoprotein is a small particle of ___ covering a ___

fat
protein

the higher the protein load the higher the _____

density

carry triglyceride to cells

VLDL

carry cholesterol to cells

LDL

carry free cholesterol from body tissues back to live for disposal

HDL

provides flavor and satisfaction
substitutes are not absorbed and therefore contribute little to energy but may provide flavor and physical texture

fat

supports and protects organs and helps regulate body temperature

adipose tissue

forms part of cell membrane and composes protective myelin sheath that surrounds neurons

cell membrane structural component

animal fats are ____ & ____ skin; ____ foods and egg ____

meat
poultry
dairy
yolks

plant fats are ____ oils, ___, and ____

vegetable
nuts
avocado

easy to see; butter, fatty meats (bacon, sausage); easier to control in diet

visible fat

cheese, nuts, seeds, olives, avocado, lean meat

invisible fat