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58 Cards in this Set
- Front
- Back
Carbohydrates |
Body's first choice for energy needs -> used as glucose, stored as glycogen |
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Simple Carbohydrates
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Sugars (1-2 polymers) |
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Monosaccharides |
Glucose (main source of energy, essential) Fructose (fruit sweetener) Galactose (part of lactose) |
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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 |
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Complex Carbohydrates |
Starch and fibre (3 or more polymers) |
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Oligosaccharides |
3-9 polymers |
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Polysaccharides |
(>9 polymers) Starch, cellulose, pectins, hemicellulose |
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How to find amount of starch in nutrition label? |
Take amount of fibre and sugar and minus it from total carbohydrates |
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Fibre |
Polysaccharide - sugar units held by bands -> indigestible by humans |
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Sources of Fibre |
Whole grains, fruits and veggies, legumes |
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Two types of fibre |
Soluble (viscous) Non-soluble (non-viscous) |
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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 |
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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) |
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When a diet is rich in fibre (what happens to bile?) |
More carbs as bile are carried out |
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When a diet is low in fibre (what happens to bile?) |
most carbs are returned to bloodstream (to conserve them) |
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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 |
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Carbohydrate recommendations (DRI) |
45-65% calories from CHO |
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Recommendations for added sugar |
use in moderation, OR, max 25% total carbs
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Excess sugar problems |
Heart disease, stroke, obesity, diabetes, high blood pressure, cholesterol, cancer, cavities 180,000 deaths worldwide |
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Recommendation for dietary fibre (DRI) |
See chart (?) |
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Issues with excess fibre |
Not consuming enough water - can carry out nutrients and may limit absorption Soluble fibre like a sponge |
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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) |
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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 |
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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) |
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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 |
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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 |
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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 |
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Glucagon |
Pancreatic hormone in response to low glucose -> breaks down liver glucose
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Protein (how it regulates blood glucose) |
Little amounts converted to glucose (no excess protein stored, though)
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Fat(how it regulates blood glucose) |
Cannot regenerate glucose to feed brain and prevent ketosis |
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Epinephrine (how it regulates blood glucose) |
Breaks down glycogen in defense against danger |
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Mandatory Fortification of white wheat flour in Canada |
B vitamins, riboflavin, thiamine, niacin, iron to bleached flour Folic acid (fortification) |
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Husk (part of wheat) |
Outer inedible portion of kernel |
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Bran(part of wheat) |
protective fibrous coating around grain |
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Endosperm(part of wheat) |
starchy portion |
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Germ(part of wheat) |
Nutrient rich portion of grain |
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Unbleached flour |
Beige-coloured endosperm flour |
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Wheat flour |
any wheat flour, including white |
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White flour |
endosperm flour refined and bleached for whiteness/softness |
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Whole grain |
includes germ, grain milled entirely (not husk), not refined |
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Whole wheat flour |
Doesn't include germ, made from whole wheat kernels, whole grain flour |
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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 |
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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 |
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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 |
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Does sugar increase the risk of heart disease? |
High saturated fat produced in response to sugar is a culprit in heart disease susceptibility |
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Does sugar cause tooth decay/gum disease? |
Sugar is an energy source for bacteria causing tooth decay -> but severity is dependent on variables
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Diabetes Mellitus |
Chronic disease - cannot regulate blood glucose Blood glucose concentration inactive/ineffective insulin |
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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 |
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Type 1 DM |
Juvenile Diabetes - INSULIN DEPENDENT 10% of cases - Immune system attacks pancreas Pancreas makes little or no insulin |
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Management of type 1 DM |
Insulin injections necessary |
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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 |
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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 |
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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) |
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Complications with type 2 DM |
Blindness, amputations, complications in pregnancy, heart disease, kidney disease, death |
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Hypoglycemia |
Blood glucose below normal - body cannot recover |
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Two types of Hypoglycemia |
Reactive hypoglycemia - low glucose of meal - too much insulin Fasting hypoglycemia - long time between food |
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Glycemic index |
Ranking of foods according to potential for raising blood glucose Helps people with diabetes |
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Glycemic load |
Glucose * g(CHO) Relates glycemic index in proportion to food |