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51 Cards in this Set
- Front
- Back
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What are carbs made up of?
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carbon, hydrogen, oxygen; usually from fruits, veggies grains(plant foods)
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What is the most abundant thing stored in the muscles?
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glucose
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Simple carbs(sugars)
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monosaccharides and dissaccharides
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monosaccharides
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1 molecule; glucose, fructose, galactose
ex: blood sugar as glucose |
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dissaccharides
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2 molecules; lactose(galactose+glucose), maltose(glucose+glucose), sucrose(glucose+fructose)
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Carbs(sugars) are typically...
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disaccharides; table sugar, honey, high fructose corn syrup
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Complex carbs
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polysaccharides; starch, glycogen, most fibers
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Starch
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a complex carb; plants store carbs as starch, and through digestion, we break it down to glucose; good source>grains, legumes, and tubers
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Dietary Fiber
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complex carb;the nondigestible part of plants
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Functional fiber
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extracted from plants and added to food products
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dietary fiber + functional fiber =
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total fiber
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Soluble Fiber
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dissolves in water, viscous and gel-forming
ex: pectin, gum, mucilage in fruits oats and beans |
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Insoluble Fiber
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does not dissolve in water, provides bulk and cleans/scrubs digestive tract
ex: lignins, cellulose, whole grains, seeds, legumes, fruits, veggies |
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Whole grains contain 3 things...
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bran, germ, and endosperm=kernel
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Salivary amylase
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enzyme that begins digesting carbs in the mouth and breaks carbs down into maltose(in the mouth)
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Where does the most chemical digestion of carbs occur?
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in the small intestine
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Carb digestion occurs mostly in the stomach...(T/F)
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False! it doesnt occur in the stomach; stomach acids deactivate the salivary amylase
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Pancreatic amylase
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secreted by pancreas into the small intestine; breaks carbs down into maltose
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What are fructose and galactose converted to by the liver?
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glucose
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What is our primary energy source?
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glucose circulating through the bloodstream
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What is excess glucose converted to by the liver?
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glycogen
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What do people and animals store carbs as?
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glycogen
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Where is glycogen stored?
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liver and muscles
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What is used to regulate our blood glucose levels?
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Insulin
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Insulin
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(Blood Glucose Regulation)
-produced by the beta cells of the pancreas -stimulates glucose transporters that help take glucose from the blood to cell membranes -stimulates liver to take up glucose and convert it to glycogen(fat) |
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Glucagon
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produced by alpha cells of pancreas
-stimulates liver to breakdown glycogen to glucose -stimulates breakdown of adipose tissue and body proteins to amino acids to form new glucose(gluconeogenesis) -glucose is able to be used for energy |
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Gluconeogenesis
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breakdown of adipose tissue and body proteins to amino acids to form new glucose
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Epinephrine and Norepinephrine
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-secreted by adrenal and nerves when blood glucose is low
-stimulates liver to breakdown glycogen to glucose |
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Cortisol
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increases gluconeogenesis and decreases the use of glucose by muscles
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Growth hormone
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increases fatty acid mobilization and utilization and increases liver output of glucose
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What is the glycemic index for?
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for people with diabetes; food's potential to increase blood glucose and insulin levels
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Lower glycemic index
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less dramatic fluxuation, risk reduction for heart disease and colon cancer
ex: beans, veggies, whole wheat |
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Why eat carbs?
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-provide fuel for exercise
-prevent "ketosis" -spare protein -provide fiber -provide probiotics |
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Ketosis
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occurs when we dont eat enough carbs or in uncontrolled diabetes; far breakdown during fasting creates ketones; insufficient energy from carbs forces the production of ketones as a source of every> state of ketosis
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Ketoacidosis
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excessive ketones> high blood acidity>damages body tissues
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Prebiotics
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non-digestible food ingredients that promote, or feed good bacteria in the gut; soluble fiber, oligosaccharides; food sources: veggies, fruits, whole grain, beans
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What does prebiotics do?
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-Development of mucosa barrier
-synthesis of vitamins -metabolism of bile -production of short chain fatty acids -reduction in pH in large bowel -immune system activation |
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What does the Recommended Dietary Allowance(RDA) say for carbs?
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130g/day just to supply brain with glucose
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The Acceptable Macronutrient Distribution Range(AMDR) for carbs?
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45%-65% of daily calorie intake; focus on complex carbs
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Adequate intake(AI) for fiber?
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14g/1000kcal
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Diets high in simple sugars contribute to...
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-"bad cholesterol"
-obesity -low in nutrient density |
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Nutritive Sweeteners
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4cal/g; sucrose, fructose, honey
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Non-nutritive sweeteners
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provide little energy; safe in moderation; aspartame, saccharin, and sucrolose
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3 disorders related to carb metabolism
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1) diabetes
2)hypoglycemia 3)lactose intolerant |
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Diabetes
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Inability to regulate blood glucose levels; can cause nerve damage, kidney damage, blindness or fatal; 3 types: 1, 2, gestational
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Type 1
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patients don't produce enough insulin; causes hyperglycemia(high blood glucose); insulin dependent(IDDM)
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Type 2
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most common; cells become less resistant to insulin; hyperglycemia comes when cells can't take in glucose blood; noninsulin dependent(NIDDM)
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Hypoglycemia
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low blood sugar(glucose); causes shakiness, anxiety, sweating
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Reactive hypoglycemia
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pancreas secretes too much insulin after high carb meal
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Fasting hypoglycemia
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pancreas produces too much insulin, even when person doesn't eat
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Lactose Intolerant
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insufficient enzyme>lactase; symptoms: gas, bloating, cramping
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