Chapter 4: Carbohydrates & Spotlight B: Nutrition and Diabetes

Main source of energy

Function of carbohydrates

Monosaccharides

Simple carbohydrates made up of one sugar molecule.

Glucose

The most abundant monosaccharide that is the body’s preferred source of energy.

Fructose

A monosaccharide that gives fruit its sweetness.

Galactose

A monosaccharide that is found as a component of dairy products.

Disaccharides

Simple carbohydrates made up of two monosaccharides.

LactoseScrose

A disaccharide made up of glucose and galactose, it is found in dairy products.

Sucrose

A disaccharide that is also known as table sugar and is made up of glucose and fructose.

Maltose

A disaccharide produced during baking and digestion and is made up of two glucose molecules.

Oligosaccharides

A complex carbohydrate made up of 3-10 monosaccharides.

Polysaccharides

Complex carbohydrates made up of more than 10 monosaccharides.

Starch

A polysaccharide found in foods like grains, corn, beans, legumes and acts as the storage form of energy for plants.

Fiber

A polysaccharide whose bonds cannot be digested by the body, but are found in the rigid cell walls of plants like fruits, vegetables, and whole grains.

Glycogen

A polysaccharide not found in foods but serves as the storage form of glucose in the body.

Benefits of fiber

Increased fullness, improved digestion, managed blood sugar, and lowered cholesterol are all _____.

45-65% of total calories

AMDR for carbohydrates

25g

Daily recommended fiber intake for women

No; the daily recommendations is 38g for men.

John is a healthy man who consumed 30g of fiber one day. Did he meet the daily recommendations for fiber?

Soluble fiber

A type of fiber that is soluble in water and slows digestion while increasing feelings of fullness. It is found in oats, beans, lentils, nuts, apples, and seeds.

Insoluble fiber

A type of fiber that is not soluble is water and it adds bulk to stools since it passes through the GI tract mostly intact. It is found in carrots, potatoes, cauliflower, and wheat bran.

Whole grains

The type of grains that provides the most nutrients and includes the germ, endosperm, and bran.

Refined grEnriched grainsains

Grains that have the bran and germ removed along with their nutrients, leaving only the soft endosperm.

Enriched grains

Refined grains that have vitamins and minerals added back in.

Bran

The outer layers of the grain that contains fiber.

Endosperm

The middle of the grain that is energy-rich and provides nutrients for the germ to grow.

Germ

The oily inner core of a grain that will eventually sprout into a new plant.

50% of grain consumption

Recommendations for whole grains

Folate, riboflavin, iron, niacin, and thiamin

Nutrients added back in during the enrichment process.

Insulin

Released by the pancreas when blood glucose levels are high. It allows the liver to turn glucose into glycogen and allows the adipose tissue and muscle to take in glucose.

Glucagon

Released by the liver when blood glucose levels are low. It encourages the breakdown of glycogen into glucose.

Excess glucose

This is made into glycogen and once the glycogen storage is full, it is turned into body fat.

Type 1 diabetes

An autoimmune disease where the body attacks the insulin producing cells. It often leads to ketoacidosis, increased urination, weakness, and high blood glucose levels. People with this disease must take insulin injections and should monitor glucose and exercise.

Type 2 diabetes

A condition where the cells in the body have become insulin resistant. This often leads to high blood glucose levels and increased risks of heart disease, eye disease, poor circulation, kidney failure, amputations, and death. It is caused by obesity, genetics, lack of physical activity, and excess amounts of fat. People with this condition should exercise and do weight management and dietary changes.

Prediabetes

Characterized by elevated blood glucose levels, but not considered high enough for type 2 diabetes. This condition can lead to type 2 diabetes but it is reversible through life style changes.

Gestational diabetes

Characterized by high blood glucose levels in pregnant women that can cause birth problems like high body weight and shoulder injury. It also increases the risk of type 2 diabetes and obesity for both the mother and baby. However, it usually goes away after birth.

Lactose intolerance

A condition characterized by a lack of lactase. People with this condition should eat less dairy products and eat active cultured yogurts.

Hypoglycemia

Low levels of blood glucose that can be fixed by consuming carbs or glucose tablets.

Sugar alcohols

Also called polyols, used in sugar alternatives and do not cause tooth decay since bad bacteria in the mouth does not digest them.