• Shuffle
    Toggle On
    Toggle Off
  • Alphabetize
    Toggle On
    Toggle Off
  • Front First
    Toggle On
    Toggle Off
  • Both Sides
    Toggle On
    Toggle Off
  • Read
    Toggle On
    Toggle Off
Reading...
Front

Card Range To Study

through

image

Play button

image

Play button

image

Progress

1/58

Click to flip

Use LEFT and RIGHT arrow keys to navigate between flashcards;

Use UP and DOWN arrow keys to flip the card;

H to show hint;

A reads text to speech;

58 Cards in this Set

  • Front
  • Back

Carbohydrates

Body's first choice for energy needs -> used as glucose, stored as glycogen

Simple Carbohydrates

Sugars (1-2 polymers)

Monosaccharides

Glucose (main source of energy, essential)


Fructose (fruit sweetener)


Galactose (part of lactose)

Disaccharides

Sucrose (fructose + glucose) -> table sugar


Lactose (galactose + glucose) -> sugar in milks (poorly digested in lactose intolerance, lack lactase)


Maltose (glucose + glucose) -> malt sugar in brewing, germinating seeds

Complex Carbohydrates

Starch and fibre (3 or more polymers)

Oligosaccharides

3-9 polymers

Polysaccharides

(>9 polymers)


Starch, cellulose, pectins, hemicellulose

How to find amount of starch in nutrition label?

Take amount of fibre and sugar and minus it from total carbohydrates

Fibre

Polysaccharide - sugar units held by bands -> indigestible by humans

Sources of Fibre

Whole grains, fruits and veggies, legumes

Two types of fibre

Soluble (viscous)


Non-soluble (non-viscous)

Soluble Fibre

Dissolves in water to form gummy gels


Adds thickness to foods


i.e. the inside of apples, legumes, oats


Helps stool formation and lower cholesterol and regulate it after a carb-heavy meal

How soluble fibre works in colon

Bacterial fermentation of soluble fibres produces small fat like molecules such as sutyrate which -> provides energy in colon, resists chemical injury causing cancer, and replaces colon cells (sloughed off)

When a diet is rich in fibre (what happens to bile?)

More carbs as bile are carried out

When a diet is low in fibre (what happens to bile?)

most carbs are returned to bloodstream (to conserve them)

Insoluble fibre

less readily fermented in colon


I.e. cellulose in bran, tough string and gritty


Helps move stool


Fibre rich foods are a mix of both fibres

Carbohydrate recommendations (DRI)

45-65% calories from CHO

Recommendations for added sugar

use in moderation, OR, max 25% total carbs


Excess sugar problems

Heart disease, stroke, obesity, diabetes, high blood pressure, cholesterol, cancer, cavities


180,000 deaths worldwide

Recommendation for dietary fibre (DRI)

See chart (?)

Issues with excess fibre

Not consuming enough water - can carry out nutrients and may limit absorption


Soluble fibre like a sponge

Carbohydrate digestion

Mouth - amylase


Stomach - HCl (otherwise none)


Small intestine - pancreatic amylase, absorption of glucose into capillaries, monosaccharides delivered to liver


Liver - converts galactose and fructose to glucose


Large intestine - fibre and resistant starch travel unchanged to colon - bacterial fermentation (odorous gasses produced)

Lactose Intolerance

Lose ability to produce lactase


Intestinal bacteria ferment lactose resulting in gas and intestine irritates


Should find a replacement for calcium


Different amounts of intolerance

Carbohydrates and Glucose in the body

Glucose -> fuels most work


6-C split into 2 3-C (yield ATP, water formed) 3-C can be used form glucose


3-C broken into 2-C and CO2 (Krebs's cycle)


2-C broken down to 2 molecules CO2 and water (ETC, makes ATP)

Issues with little carbohydrate intake

Amount recommended is to maintain health and glycogen stores, feed brain and nerves, reduce ketosis (keep you from using other energy sources)


Body fat cannot be converted to glucose for brain


With no glucose, protein is used (taken from immune system)


Fat fragments combine -> acidic ketone bodies


Contributes to muscle loss but not fat loss

Storing Glucose as Glycogen

Insulin (take up glucose from blood)


Muscle - store glycogen for own needs


Liver (glycogen stores released as blood glucose for brain and other tissues is low)


Brain - stores tiny fraction for emergency glucose needs in severe deprivation

Handling Excess Glucose

Body tissues burn glucose instead of fat


Liver breaks extra glucose and forms fat


Fat cells take up glucose and convert it to fat

Glucagon

Pancreatic hormone in response to low glucose -> breaks down liver glucose


Protein (how it regulates blood glucose)

Little amounts converted to glucose (no excess protein stored, though)


Fat(how it regulates blood glucose)

Cannot regenerate glucose to feed brain and prevent ketosis

Epinephrine (how it regulates blood glucose)

Breaks down glycogen in defense against danger

Mandatory Fortification of white wheat flour in Canada

B vitamins, riboflavin, thiamine, niacin, iron to bleached flour


Folic acid (fortification)

Husk (part of wheat)

Outer inedible portion of kernel

Bran(part of wheat)

protective fibrous coating around grain

Endosperm(part of wheat)

starchy portion

Germ(part of wheat)

Nutrient rich portion of grain

Unbleached flour

Beige-coloured endosperm flour

Wheat flour

any wheat flour, including white

White flour

endosperm flour refined and bleached for whiteness/softness

Whole grain

includes germ, grain milled entirely (not husk), not refined

Whole wheat flour

Doesn't include germ, made from whole wheat kernels, whole grain flour

Roles of sugar

Sweetness, enhances flavor, preservative, improves appearance (browning), tenderizes


Provides a base for yeast fermentation


Increases volume in cakes and baked goods


Lowers freezing points

Does sugar promote and maintain obesity?

No, but added to high fat foods may trigger over consumption


High sugar foods also often have extra empty calories

Does sugar cause disease?

Not alone - high energy intake from added sugar causes an increase in body fat, then the risk of type to diabetes increases

Does sugar increase the risk of heart disease?

High saturated fat produced in response to sugar is a culprit in heart disease susceptibility

Does sugar cause tooth decay/gum disease?

Sugar is an energy source for bacteria causing tooth decay -> but severity is dependent on variables

Diabetes Mellitus

Chronic disease - cannot regulate blood glucose


Blood glucose concentration inactive/ineffective insulin

Warning signs of DM

Abnormally high glucose, unexplained weigh loss (TYPE 1), urination, thirst, hunger/eating, glucose in urine, nausea, tiring, weakness, drowsiness, infections in gums, vagina, urinary tract, blurred vision, slow healing

Type 1 DM

Juvenile Diabetes - INSULIN DEPENDENT


10% of cases - Immune system attacks pancreas


Pancreas makes little or no insulin

Management of type 1 DM

Insulin injections necessary

Type 2 DM

NON-INSULIN DEPENDENT


Pancreas makes plenty of insulin - body cells resist it


Blood glucose/insulin rise


Mostly adults (obese children)


High risk of CVD

Prevention of type 2 DM

Prediabetes - impaired glucose tolerance (blood glucose higher than normal, but not high enough)


Maintain a healthy body weight, diet high in fruits and veggies, fish, poultry/whole grains, exercise, restrict alcohol

Managing diabetes through nutrition

Get carbs from healthy sources, adequate fibre


Low in saturated fat, focus on unsaturated fatty acids, adequate amounts of protein


Regular physical activity (heightens sensitivity to insulin)

Complications with type 2 DM

Blindness, amputations, complications in pregnancy, heart disease, kidney disease, death

Hypoglycemia

Blood glucose below normal - body cannot recover

Two types of Hypoglycemia

Reactive hypoglycemia - low glucose of meal - too much insulin


Fasting hypoglycemia - long time between food

Glycemic index

Ranking of foods according to potential for raising blood glucose


Helps people with diabetes

Glycemic load

Glucose * g(CHO)


Relates glycemic index in proportion to food