Chapter 4 and 7: Carbohydrates and alcohol

02/10/25- Started flashcard set ~X

What are the 4 macronutrients?

• Carbs

• Proteins

• Water

• Lipids

What is the most abundant carb in the human body?

Glucose (C₆H₁₂O₆)

Simple Carbs are grouped into?

Monosaccharides and disaccharides

Complex carbs are grouped into?

Polysaccharides (aka long chains of monosaccharides)

What are examples of monosaccharides?

• Glucose

• Fructose

• Galactose (milk sugar)

What are examples of disaccharides?

• Maltose

• Lactose

• Sucrose

What are examples of polysaccharides?

• Starches

• Fiber

• Glycogen

What are pentoses?

Monosaccharides that have five carbons. They are abundant in the nucleic acids RNA and DNA and can make up fiber.

What are hexoses?

Monosaccharides with six carbons.

Maltose (malt sugar)

consists of two glucose units. Is a common breakdown product of plant starches and is rarely found in foods as a disaccharide.

Sucrose (Table sugar)

Consists of one glucose and one fructose unit. Found in many fruits and veggies. At high concentrations in sugar beets and sugarcane, it can be used to make table sugar.

Lactose (milk sugar)

Consists of one glucose and one galactose unit. Prevalent in diary products such as milk, yogurt, and cheese.

What are the two main groups of polysaccharides?

• Starches/glycogen- Occur as amylose (linear) and amylopectin (branched)

• fibers

Where is Glycogen predominately stored?

In the liver and muscle

Dietary fibers

polysaccharides that are high branched and cross-linked.

Water-soluble fibers

• They are found in peas, beans, oats, barley, and rye.

• Are fermentable fibers.

• They are easily accessible to bacterial enzymes in the large intestine so they can be broken down to a greater extent (ex, Inulin, gaur gum).

Insoluble fibers

• Dietary sources are whole-grain foods, flax, cauliflower, and avocados.

• Are harder to break down; also referred to as non-fermentable fibers (ex. Cellulose and lignin that are found in the cell walls of plants).

Functional fibers

• Are added to foods and have been shown to provide health benefits to humans.

• May be extracted from plants and purified or synthetically made (ex. Psyllium-seed husk).

How can total dietary fiber intake be summed?

Sum of dietary fiber and functional fiber consumed.

What are the fiber adequate intake (AI) recommendations?

AI for men= 38g/day

AI for women= 25g/day

What are some examples of sources of fiber?

• Whole grains

• Legumes

• Fruits

• Veggies

How do carbs get absorbed into the blood steam?

• The monosaccharide laden blood from the small intestine goes to the liver via the hepatic portal system.

• Thus, the first organ to receive the monosaccharides glucose, fructose, and galactose is the liver.

• The liver converts galactose to glucose, breaks fructose into even smaller carbon-containing units, and either stores glucose as glycogen or exports it back to the blood.

Glucose regulates its levels in the blood via a process called?

negative feedback

How does the liver help maintain blood glucose levels?

regulates glucose that enters bloodstream

How does the pancreas help maintain blood glucose levels?

Releases insulin and glucagon to maintain homeostasis of glucose.

Muscle tissue and the liver store glucose as ____ due to the action of ____.

glycogen, insulin.

Breakdown of glycogen to release glucose is known as?

glycogenolysis

What is the normal glucose level?

70-110 mg/dl

Glycemic index (GI)

A numeric value that compares the glycemic responses of various food have been measured and ranked in comparison to a reference food, usually a slice of white bread or just straight glucose.

• Foods that have a low GI do not raise blood glucose levels as much or as fast as foods that have a higher GI.

• Meats and fats do not have a GI since they do not have carbs.

The body can store glycogen providing as much as?

4000kcal

What contributes to a obesogenic diet?

• Consumption of sugary foods and refined grains, particularly soft drinks.

• Consumption of high-calorie foods that contain too much saturated fat.

• Sedentary lifestyle of most Americans.

What are examples of sources of added sugars?

• Sucrose

• Dextrose

• Table sugar

• Syrups

• Honey

• Sugars from concentrated fruit and vegetable juices

What are the recommendations from the Dietary Guidelines for Americans 2020-2025 regarding added sugars?

Americans 2 yrs and older should keep their intake of added sugars to less than 10% of their total daily calories.

What is the acceptable macronutrient distribution range (AMDR) for carbs?

Between 45%-65% of your total caloric daily intake

On average, a serving of fruits, whole grains, or starches contains how many grams of carbs?

15 grams

A serving of dairy contains about how many grams of carbs?

12 grams

A serving of veggies contains about how many grams of carbs?

5 grams

What are the artificial sweeteners approved by the FDA?

• Saccharin

• Aspartame

• Acesulfame potassium

• Neotame

• Advantame

• Sucralose

Define lactose intolerance

When an individual does not have enough of the enzyme lactase, and are unable to sufficiently break down lactose.

• The undigested lactose moves to the large intestine where bacteria digest it.

• Bacterial digestion of lactose produces gases leading to symptoms of diarrhea, bloating, gas, nausea, and abdominal cramps.

Define alcohol

The fermented product made from a variety of starchy foods or fruits. Chemically, alcohols are organic compounds known as ethanols. They are NOT a nutrient. They yield 7 kcal/g of energy.

Define Blood alcohol concentration (BAC). What is the legal limit?

A measurement in milligrams percent, used legally to assess intoxication and the impairment and ability to perform certain activities, as in driving a car.

• Legal limit for intoxication is a BAC of 0.08.

• As a general rule, the liver can metabolize one standard drink/hour.

  • 12 oz of beer/hour

  • 5 oz of wine/hour

  • 1 1/2 oz of hard liquor/hour

More than ____% of ingested alcohol is metabolized in the liver.

90%

Define Alcohol dehydrogenase system

one of the two processes the liver uses to get rid of alcohol from the system.

• About 80-90% alcohol of the total hepatic ethanol uptake is processed by this system.

• Enzyme alcohol dehydrogenase (ADH) breaks down alcohol into acetaldehyde, NADH, and H+ ions.

• Acetaldehyde is very toxic to the liver and the body's cells and must be degraded immediately.

• Acetaldehyde degradation reaction is catalyzed by enzyme acetaldehyde dehydrogenase (ALDH).

• Acetaldehyde dehydrogenase converts acetaldehyde into acetate, a non-toxic molecule.

• In the liver cells, acetate is converted to acetyl-CoA. It is either used in cellular respiration or synthesis of fatty acids and cholesterol.

Abusive alcohol consumption over time can lead to long-lasting damage to the brain and nervous system. Why?

This is because alcohol and its metabolic byproducts kill brain cells.

What happens when alcohol consumption increases?

More lipids are produced and stored inside the liver cells.

Define Alcoholic liver disease (ALD)

Used to describe liver problems linked to excessive alcohol intake.

• Can be progressive, with individuals first suffering from a fatty liver and going on to develop cirrhosis.

• It is also possible to have different forms of this condition at the same time.

  • Fatty liver disease

  • Alcoholic hepatitis

  • Cirrhosis