chapter 4: carbohydrates: the efficient fuel

what is the main purpose of carbs?

provide energy to cells, especially the brain

what is the main reason for potential negative oral and general health outcomes?

excessive consumption of simple carbs

what percent of your total calories should carbs make up?

45-65%

how many grams of glucose is needed to support the brain?

130g/day

what are dietary carbs made of?

hydrogen, carbon, oxygen

how many calories are in 1 gram of a carb?

4

what are sugar alcohols AKA?

polyols

what are sugar alcohols?

alcohol forms of glucose and fructose with hydroxyl (-OH) groups attached

how do cavity causing bacteria react to sugar alcohols?

cannot metabolize them well

how many simple sugar units are in a monosaccharide?

1

how many simple sugar units are in a disaccharide?

2

how many simple sugar units are in a polysaccharide?

at least 10

where is glucose stored?

(majority) in liver and muscle as glycogen

what are examples of glucose?

grapes, corn syrup, honey

what are examples of fructose?

fruit, honey, corn syrup

what is galactose?

component of lactose, rarely found in nature as a monosaccharide

what is an example of galactose?

dairy products

what are examples of disaccharides?

sucrose, lactose, maltose

what is sucrose?

glucose + fructose

what is the most common form of sucrose?

granulated table sugar

what is lactose?

glucose + galactose

what is an example of lactose?

sugar found in milk

what is maltose?

glucose + glucose

where are sugar alcohols found?

can be naturally occurring or synthesized

what is xylitol?

anticariogenic

what does anticariogenic mean?

suppresses cavity causing bacteria

what are oligosaccharides?

composed of less than 10 sugar units

what are examples of oligosaccharides?

prebiotic, support gut bacteria

where are oligosaccharides found?

plant fiber

what carb takes longer to digest?

complex carbs

what are complex carbs AKA?

polysaccharides

what are examples of polysaccharides?

starch and glycogen

what is starch?

plant storage form of glucose

what are the forms of starch?

digestive and not digestible forms

what is special about resistant starches?

they are not absorbed and have fiber benefits

what is glycogen?

human storage form of glucose other than fat

where is glycogen stored?

in muscle and liver until the body needs energy

what are whole grains?

the whole edible grain

what type of grain contains more fiber?

whole

what are the 3 components of grain?

bran, endosperm, and germ

what makes up bran?

b vitamins, minerals, fiber

what is the source of white flour?

endosperm

what makes up endosperm?

carbs and protein

what makes up germ?

vitamin E, B vitamins, trace minerals, a little protein, fat

what is dietary fiber?

non-digestible components from plant

what are the 2 types of dietary fiber?

soluble and insoluble

what is soluble dietary fiber?

slows digestion down

what is insoluble dietary fiber?

bulks your shit

how much fiber should you get per day?

14g/1000 cal

what is the purpose of dietary fiber?

promotes gastrointestinal function and motility, interferes with fat and cholesterol absorption, slows glucose absorption

what are the functions of carbs?

1. provides an energy source to maintain metabolism and body temp

2. provides glucose

3. feeds intestinal bacteria

4. gut motility

5. spares the burning of protein for energy

6. structural components of the body (collagen, cartilage, bone, nervous tissue)

what does fructose and galactose get converted into?

glucose

which organ converts fructose and galactose into glucose?

the liver

what happens during dietary fructose intolerance?

the gastrointestinal tract cannot break it down

what are symptoms of dietary fructose intolerance?

bloating, abdominal pain, diarrhea, heartburn

what is lactose intolerance?

lactose maldigestion

what are symptoms of lactose intolerance?

bloating, gas, diarrhea, and GI distress

what is celiac disease?

immune response to gluten in wheat, rye, barley, and often oats

what is a side effect of celiac disease?

chronic inflammation of mucosa in small intestine - can damage lining and impair absorption of nutrients

what are symptoms of celiac disease?

chronic diarrhea, weight loss, anemia, chronic fatigue, bone loss

what are ketones?

chemicals produced by the liver when the body breaks down fat for energy

what are effects of inadequate carb intake?

1. ketone production

2. low b vitamins, low fiber

3. hypoglycemia

what is hypoglycemia?

when the level of glucose in your blood is too low

what are effects of overconsumption of carbs?

increased risk of metabolic syndrome, cardiovascular disease, obesity, type 2 diabetes

1 teaspoon is equal to how many grams of sugar?

4 grams

what is the process of dental caries?

1. fermentable carbs feed oral bacteria

2. fermentation by bacteria produces acid

3. cariogenic carbs reduce oral pH to less than 5.5

4. low pH erodes the mineral from tooth’s surface

what are possible sources of acid exposure?

sugar fermentation of inherent pH of a substance

what are examples of non nutritive sweeteners?

stevia, sucralose (splenda), saccharin