SI Unit 2 - CHO

What are the three Monosaccharides?

a. Glucose
b. Fructose
c. Galactose

What is a Disaccharide?

a. Two monosaccharides joined together to form a complex carbohydrate.

What two monosaccharides are joined together to form the three Disaccharides

a. Maltose: glucose + glucose
b. Sucrose: fructose + glucose
c. Lactose: galactose + glucose

Where does fructose come from?

a. Fruits and vegetables

What products contain High Fructose Corn Syrup?

a. Many processed products
b. Desserts & Sodas

What makes HFCS appealing to manufacturers?

a. It is a inexpensive sweetener.

What percentage of HFCS is fructose?

55%

Fructose makes up the majority of HFCS, what monosaccharide composes the rest?

a. Glucose

Describe the hormonal response to HFCS.

a. Ghrelin, an appetite stimulating hormone, is not as suppressed by HFCS - less feeling of fullness when eating HFCS.

What health effects are associated with HFCS?

a. Adverse effects on blood lipid levels.

What percentage of total daily kcal should come from added sugars?

a. Less than 10%

Why might someone use artificial sweeteners?

a. Weight loss.

Describe the WHOs data on Aspartame use.

a. Some limited evidence of cancer in humans - specifically liver cancer.

According to the WHO, what is the acceptable level of Aspartame intake?

a. 40mg/kg of body weight

What does the AHA recommend instead of sugary and/or diet drinks?

a. Plain, carbonated, or unsweetened water.

Where does starch come from?

a. Consuming starchy vegetables - plants store glucose as starch.

How is starch formed?

a. Glucose units are link in long, sometimes branched chains.

Human GI tracts contain digestive enzymes to break down those bonds and retrieve the glucose.

What is the difference between a refined grain and a whole grain?

a. Whole grains: formed from the entire kernel of wheat.
b. Refined grains: formed from the endosperm of the wheat kernel.

What percentage of your daily grains should be whole grains?

50%

Describe the structure of glycogen?

a. Highly branched chain of glucose.

Why is glycogen beneficial for raising blood glucose?

a. A highly branched structure is ideal for rapid glucose release.

Where does glycogen come from?

a. Bodies storage from of glucose in the liver and muscles - NOT EATEN

What part of the plant makes up insoluble fiber?

a. Cell walls & tough structures of the plant.

Examples: cellulose, hemicellulose, lignin.

What are some sources of insoluble fiber?

a. Fruit skins and seeds, flax seeds, wheat bran, chia seeds

What is the primary benefit of insoluble fiber?

a. Appears to make development of cancer less likely (ex. digestive tract cancers).
b. Improves digestive functioning - adds bulk to pass through large intestine.

What part of the plant does water soluble fiber come from?

a. Viscous fibers/watery plant components

Examples: pectins, gums, and mucilage

What are some sources of soluble fiber?

a. Fruit flesh, legumes, oat bran

What is the primary benefit of water-soluble fiber?

a. Reduces blood cholesterol by trapping cholesterol in digestive tract to be excreted.

What is functional fiber?

a. Fiber that is added to foods and does not occur naturally

What is the DRI for fiber?

a. 14g/1000kcal

What is the AMDR for Carbohydrate?

45-65%

What are some strategies for increasing fiber?

a. Choose high fiber cereals and breads.
b. Eat legumes (beans and lentils) for protein.
c. Choose fruits/vegetables with edible skins and seeds.

What tips should be followed when adding fiber to the diet?

a. Add fiber gradually.
b. Mix high fiber cereals with low fiber cereal.
c. Introduce beans in small amounts.
d. Maintain high fluid intake.

Why is fiber advantageous for weight loss?

a. Fiber helps you feel full longer, causes you to eat slower allowing hormones to catch up, helps to prevent overeating.

Describe how carbohydrates are digested in the mouth.

a. Chemical: salivary amylase
b. Mechanical: chewing

What enzymes are present in the small intestine that assist in digestion and absorption?

a. Lactase, maltase, sucrase - from pancreas

Where is galactose and fructose converted to glucose?

Liver

In what portion of the digestive track does Insoluble fiber remain in?

Large Intestine

Describe Celiac Disease.

a. Autoimmune Disease
b. Villi and Microvilli in the Small Intestine are destroyed when the individual eats products containing gluten.
c. Affects absorption of nutrients.

What food is commonly associated with cross contamination for people with Celiac Disease

Oats

What are some examples of grains people with Celiac disease can consume?

a. Quinoa, rice, soy, corn

Is insulin an anabolic or catabolic hormone?

a. Anabolic

What are the two-blood glucose regulating hormones and where do they come from?

a. Insulin and Glucagon: from the pancreas

Describe the role of Insulin.

a. Signals the body tissues to take up surplus glucose.

Describe the role of glucagon.

a. Triggers the breakdown of glycogen.

Which hormone has high levels after a meal?

Insulin

Which hormone has increased levels between meals?

Glucagon

What is the glycemic index?

a. Ranks CHO based on how quickly they enter the bloodstream and elevate blood sugar.
b. The GI is based on 50 grams of CHO and compared to a standard food (glucose or white bread).

Describe how High GI foods alter from Low GI foods.

a. High GI: raises blood sugar fast and high.
b. Low GI: blood sugar responds slowly and steadily.

When might the GI be a useful reference point?

a. Choose low GI foods if eaten alone.
b. Choose high GI foods after exercise.
c. Include CHO, Protein, and Fat with meals.

What is the point of unsaturation?

The area on a fatty acid chain where a hydrogen is missing from the bond