Carbs

Front 1

class that is organic (C,H,O)
- macronutrient so it contains food energy that we can use
4kcal/g
CHO should make up 45-65% of the calories that we eat daily

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carbohydrate

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most originate in plants-- there are a few exceptions. they are the basic currency of energy in the palnt world (and ours). _____ are chemically produced by plants using sunlight and carbon dioxide via photosynthesis
function as a nutrient - CHO's provide energy

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carbs

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the simplest carb is called a _____- a single sugar molecule it is the smallest CHO unit
has the general chemical formula C6H12O6

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monosaccharide

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3 monosaccharides
- major monosacchardide found in humans
-also called blood sugar
-important energy source for our cells
-found in the plant world in small amounts usually associated with another monosaccharide, fructose

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glucose

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monosaccharide- still C6H12O6
-fruit sugar, because it is found in fruits (a natural source of ____)
high _____ corn syrup ( a manufactued source of ___ )

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fructose

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fruit and veggie- the siper the fruit the higher the ___ content
___ is the sweetest monosaccharide it fits into the sweet taste receptors on our tongue better than other sugars

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fructose

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monosaccharide that does not occur in foods
is part of a disaccharide- a molecule made of 2 monosaccharides bonded together

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galactose

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monosaccharides and disaccharides are called sugars or simple ___

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carbs

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glucose bonded to fructose
-made from sugar beets and sugar cane
-found in veggies and fruits

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sucrose

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glucose bonded to galactose
- the only nutritionally important disaccharide that is from anilmal source (milk and dair prodcuts made from milk)
-milk sugar
- humans can also make _____ at certain times lactating

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lactose

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glucose bonded to glucose
- does not occur naturally in foods
- can be forced to develop by sprouting seeds and then roasting them to stop the __ - developing process (malt- good in milk, good to make beer)

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maltose

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large molecules made of the monosaccharide, glucose, bonded together to form large molecules there are 3 nuritionally important kinds or are also called complex carbs

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polysaccharides

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large molecules of many glucose bonded together
-the storage form of energy in plants
contain 4kcal/gram just like the simple CHO
- are the only energy containing food (dietary) polysaccharide

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starches

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____ in plants are stored in roots (tubers) and seeds so in food we would find them in tubers (root vegetables)- yams, potatoes, wheat, corn, oats

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starches

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amylopectin, amylose

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starches

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the polysaccharide that is the storage form of energy in animals
there is no food source of this
we make it from glucose and store it in our muscles

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glycogen

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the structural part of the plant- like stems, coating on seeds (bran), veins in leaves, coatings around a plant cell membrane
mostly made up of big chains of glucose molecules.
contain food energy because we cannot break the bonds between glucose molecules

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fiber

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travels through digestvie system without change- several different molecules- cellulose, hemicellose, pectins, gums, mucilage (and the non-polysaccharide, lignin) could see these or dietary fiber listed on ingrediant list

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fiber

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will not dissolve in water (cellulose, hemicellulose, lignin)
- food sources are bran, whole grains, plant stems

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insoluble fiber

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dissolve in water (pectins, gums, mucilage)
-usually inside and arpund plant cells
-food sources are fruit oats beans

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soluble fiber

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provide for us to be robustly physically active (when we breathe heavily we are using CHO for energy)
-prevents fat from being used solely for energy when cho is not present lipids can supply energy but by products of lipid only energy metabolism (called ketones) are damaging to the body

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cho adequate supply

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hwne you eat high prtoein/ high fat diet your breathe smells sweet- ____
___ accumulate in the blood and can make it acidic. this condition called keoacidosis can cause organ damage (kidneys, heart) can be prevented by eating CHO adequatly

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ketones

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____ usually occurs in a disease state where gluscose cant be used for energy (diabetes) or in a starvation state

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ketoacidosis

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eating enough CHO spares ____ (____ sparing effect)
- some cells can use only glucose for energy
- red blood cells nerve cells (brain cells)
-glucose can be made from the subunits of protein amino acids
-process called gluconeogenesis

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protein

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proteins must be dismantled to use the amino acids
-during prolonged periods of CHO inadequacy key proteins may be dismantled resulting in loss of function

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gluconeogenisis

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1. provides energy for robust physical activity 2. prevents ketoacidosis 3. spares protein (so it can be used for vital body functions)
it can also provide fiber to maintain a healthy colon

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CHO

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the maintenance of a steady state in the body with regard to internal conditions. body temp, blood pressure, sodium levels, water content are all under ____ control. communication is done via hormones and other organs

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homeostasis

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____ in the liver can be taken into the blood stream and delivered to the cells for energy.
- it can stay in the liver and be converted to glycogen. some will be taken to muscles cells and be converted to glycogen. glycogen is stored in the liver and muscle cells. the body stores enough glycogen in the liver to meet energy needs for about 12 hours. glycogen in the muscle celss stays there for proprietary use. a person can store finite )limited) amounts of glycogen

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glucose

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if ___ is eaten in excess glucos is coverted to the molecule of long term energy storage- lipids or fats. fat storage is infinite (unlimited) this is why we consume __ to need

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CHO

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__ adds bulk to waste in the colon
- provides resistance in these contractions
- prevents small puches (diverticula) from forming. these can trap food.
prevents hemorrhoids outpuching of the ana venis - painful may bleed

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fiber

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_____ helps clear cholesterol from the body by binding bile.
bile is the intestinal emulsifier that is made from cholesterol

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fiber

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eat CHO all digestible CHO is broken into single sugars then converted into ____
a single ___ molecule can travel one of 3 different paths
1. be absorbed into cells to provide enerygy
2. be made into the storage molecules glycogen
3. if energy needs and CHO storage needs are met, be converted into fat

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glucose

Front 33

moves thourhg the digestive system delaying stomach emptying and providing satiety.
in the large intestine it proivdes bulk to the waste products minimizing the development of diverticula. adequate dietary fiber also increases transit time of waste products, minizing excessive water absorption, softening stools and preventing hemorrhoides

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fiber

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under homeostatic control and regulated within a narrow range

-low blood sure ____ can result in brain damage if severe. it is a rare naturally occuring dsfunction
- high blood suger maby be caused by hormonal insensitives deficiences. it results in organ damage and eventual death

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hypoglycemia
hyperglycemia

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when the influx of glucose into the liver is high (after a meal) the pancreas (a digestive organ) releases the hormone insulin.
-directs cells to absorb glucose
-direct liver to make glycogen
increasing these prcoesses clear glucse from the blood so it doesnt reach high levels

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insulin

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if the blood glucose levels fall (meaning no food has been eaten for awhile) the pancreas releases the horman, ______.
which directs the breakdown of liver glycogen to glucose to increase blood glucose levels

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glucagon

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-levels increase during stress or threats
-cause glycogen to break down to glucose flooding the body to provide quick mental and physical reaction call the fight or flight reaction (stress increases fat deposition by increasing blood glucose levels. stress meant run not it means worry and glucose doesnt get used)

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epinephrine (adrenaline)

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both forms of diabetes involve the inability of glucose to enter the cells (and be used for energy production). dysfunction of glucose control =
when blood glucose levels are high and glucose cant eneter cells body fat can increase while a person starves

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diabetes mellitus (type 1 &2)

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-childhood onset
-insulin dependent
- autoimmune disease (current thinking)
- onset rapid
-no insulin is produced
-treatment insulin therapy

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type I diabetes

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- adult onset but children ar increasingly developing it
- 80% of cases are in the obese
- cells become resistant to insulin
-insulin overproduced because cells dont hear the knock on the door
-may be treated with diet therapy-insulin production eventually stops cells wear out

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type II diabetes

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risk factors for type _ diabetes
- family history 2 or more close family members
-ethnicity (african, hispanic, or native american, pacific islander)
-overweight
-not active
-hypertensive
-high cholesterol
-gestational diabetes

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2

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if you have ____ or if you are at high risk things you should do
-move (physicall activity moderates nutrient use)
-eat for nutrient density not for enerygy density
-maintain or acheive healthy weight
-dont smoke or drink

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diabetes

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if you develop diabetes you will devlop ___ ___ it is almost certain and most likely
-kidney disease
-nerve dysfunction
-loss of sight
-increased infections
can damage all organs with elevated glucose levels

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cardiovascular disease

Front 44

the inability to digest lactose to glucose and galactose. it is normal. develops after the nursing age (3-5 years) when ability to produce ___ is dimished or lost

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lactose intolerance
lactate

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____ may result in calcium deficiency because thats how the US gets dietary calcium

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maldigestion

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lactose does not break down to monosaccharides and so it feeds the large intestinal flora resulting in - gas - pain -nauseous- diarrhea
what should a person do?
-eat small amounts of dairy at a time
-consider digestvie aids (coated enzymes) or digested milk
-eat yogurt hard cheese or other calcium rish foods that are lower in lactose

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lsctose intolerance

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the RDA for ____ is 130g/day for everyone over 1 year except the pregnant and the lactating. this amount us meant an a minimum to keep ketoacidosis and gluconeognenesis from occuring

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CHO

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the amount of ___ we need to maintain good health is 45-65% of the calories we eat a day

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CHO

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Fiber for women we need ___ g/day
for men we need ___ g/day

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25 38

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more complex and less simple all simple __ are equal. sugar is sugar is sugar. some nutrients if you get it from fruits and veggies

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CHO

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honey contains bout ___ more calories/tsp that white sugar

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30%

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not all complex ___ are equal. some foods with complex ___ are digested faster than others releasing glucose into the blood more rapidly

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CHO

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is a measure of the ability of a food to elevate blood glucose. if it is high in foods it results in high blood glucose and a corresponding surge in insulin. if it is low in food it results in a prolonged delivery of glucose into the lood and a more moderate rise in glucose

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glycemic index

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generally whole grains are better than refined grains whole raw fruits and veggies are better thank cooked mashed fruits and veggies

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CHO

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___ ___ have the bran (fiber) and germ (vitamins, minerals, phytochemicals) removed. it is developed worlds way of eating CHO, wehre industrialization occcurs white bread follows ___ ___ are
-white
softer
-less chewy
-more energy dense
-have higher glycemis index value

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refined grains

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eating __ ___ they do not cause diabetes they do cause tooth decay dont sip soda or sweetened drink. overeaten they contribute to obesity which contributes to type 2 diabetes

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simple carbs

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____ is just another sugar. but it does contain 3 kcal/gram, less that table sugar. no research has rvoed it to be worse than table sugar its just more widley used.
ex: ketchup BBQ sauce, cough medicine, salad dressing

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High frustose corn syrup

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becuase of the gain in the US obesity there is a backlash against ___. beet sugar and cane sugar have replaced ___ in some products. Soda companies are coming out with retro or heritage versoins
no it is not healthier because it is sugar. but because __ has been maligned some over consume the natural sugar products wit hgusto __ leading toweight gain

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HFCS

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the issue is overeating simple ___ of any name
HFCS is now being replaced with the name corn sugar to gain acceptance the food write michael pollan has suggested it be called enzymatically altered corn glucose

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CHO

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like all other substances __ ____ can be toxic if consumed in high enough doses
-the FDA has proposed setting acceptable daily intake (ADL) of some.

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artificial sweetners

Front 61

___ used in soda
made of 2 amino acids (protein subunits) so it has food energy (4 kcal/g)
-200x sweeter that sucrose
-people with phenyketourea need to be aware of its presence in foods

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aspartame

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______ (___)
- only artificial sweetner made from sucrose - three chlorine atoms are substitued for three OH groups on sucrose
_600x sweater than sucrose
- safe to use
-passes through the body unchanged
-heat resistan so used in baked goods.

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sucralose- splenda

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___ is a naturally sweet herb
- lacks FDA approval because little is known about its health effects
- sold as a dietary supplement (t is gras- generally recognized as safe)
-absorbed by the human GI tract
-truvia is a brand name

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stevia

Front 64

they are ok in moderation. they do not decrease weight gain

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artificial sweetners