Key Concepts Chapter 4 Carbohydrates

KEY CONCEPTS CHAPTER 4 Carbohydrates - Key concepts to review: Carbohydrate classifications: 28. What are simple carbs and complex carbohydrates and what do they do that makes them different from each other? ● Simple Carbohydrates (or sugars): monosaccharides (glucose, fructose, galactose), disaccharides (sucrose, lactose, maltose) ○ Monosaccharide: fruits, sweeteners, honey, high fructose corn syrups, vegetables, part of lactose, found in milk. ○ Disaccharides: sugarcane, sugar beets, fruits vegetables, milk and milk products, germinating grains. ● Complex Carbohydrates: polysaccharides (starches; which are strings of glucose, and fiber; which are strings of monosaccharides, usually glucose). ○ Polysaccharides: grains, legumes, potatoes, whole grains, fruits, vegetables. ○ Complex carbs give us continuous energy, instead of simple that gives us spikes of energy. 29. Why do the Dietary Guidelines for Americans recommend increased consumption of complex carbohydrates and dietary fiber? ● ● ● ● Our brain needs 100 g of carbs per day. 45% needs to come from carbs. The book says 130 g/day for carbs. 45-65% of carb should be fiber which is about 25-38 g of fiber per day. Carbohydrates (CHO): organic compounds composed of carbon, hydrogen, and oxygen. 30. What are the best energy sources of carbohydrates? ● ● ● ● Sugars Starch Fibers From the book: ○ Grains ○ Legumes ○ Starchy root vegetables. 31. How does inadequate intake and excess intake of certain categories of carbohydrates affect health status? ● When there aren’t enough carbohydrates available, fat is metabolized, resulting in the formation of ketones. 32. What do alterations in carbohydrate metabolism disrupt and what does that result in? ● Alterations in carbohydrate metabolism disrupts blood glucose homeostasis between 70 to 100 mg/dL. 33. What is the minimum acceptable amount of carbs required per day? ● 130 g/day 34. What % of the daily diet should be carbs? ● 45% 35. How much of the daily % of carbs should be whole grain? ● 130 g/day is recommended with half being whole grains about 35-45%. 36. How much of the current American diet is typically whole grain? ● You should make half or your grains, whole grains. 37. What is the recommended % of calories consumed for added sugar in the diet? ● 4% kcal/g 38. What is the process of glycogenesis and how does it work? ● Glycogenesis: dietary starches and simple carbohydrates provide blood glucose after digestion and absorption; glycogen stored in the liver and muscle tissue is converted back to glucose. ○ Process of converting glycogen from the liver/muscles back to glucose. ● Gluconeogenesis: process of producing glucose from fat. ● Glucagon: pancreatic hormone that releases glycogen from liver. ● Somatostatin: pancreatic and hypothalamus hormone that inhibits insulin and glucagon. 39. In terms of digestion and absorption what do the following do: Pancreatic amylase, sucrose, lactose, and maltose? ● Pancreatic Amylase: works on starch intermediary products to continue the breakdown to monosaccharides, simple sugars ● Sucrose: after absorption from the small intestine, fructose circulates in the bloodstream. When it passes through the liver, liver cells rearrange fructose into glucose. ○ Sucrose is a table sugar. Sugarcane and sugar beets are two sources of sucrose. ● Lactose: composed of glucose and galactose, sometimes called “milk sugar” because it is the primary carbohydrate in milk. ● Maltose: created when two units of glucose are linked. It is available when cereal grains are about to germinate, and the plant start is broken down into maltose. ○ The majority of maltose in human nutrition is created from the breakdown of starch in the small intestine. ○ When maltose ferments, alcohol is formed. 40. What are the glycemic index and the glycemic load? ● Glycemic Index: how high blood sugar goes depends on; how quickly glucose enters blood stream and how much glucose it will deliver. ○ A ranking of 100 is the highest glycemic index level. ● Glycemic Load: based on how slowly or quickly a food increases blood glucose level. Lower is slower, higher is faster. The highest rating is 100 ○ Glycemic load considers the total glycemic index effect of a mixed meal or dietary plan. ○ Less than or equal to 10 is LOW ○ Greater than or equal to 20 is HIGH 41. Describe dietary fiber and what are the best sources of dietary fiber? ● Fiber: consist of strings of simple sugars, unlike starch, fiber cannot be broken down by human digestive enzymes. ● Dietary Fiber: consists of substances in plant foods, including carbohydrates and lignin, that for the most part the human body can't digest. ○ Fiber goes through our body without providing any kcal or nutrients. ● Soluble Dietary Fibers: dissolves in fluid (pectin, mucilage, guar, and other gums) ○ Ex: kidney beans, split peas, lentils, chickpeas… lotta damn beans and peas. ● Insoluble Dietary Fibers: doesn’t dissolve in fluids so it provides structure and protection for plants. (cellulose, hemicellulose, lignin) ○ Ex: whole grains, brown rice, buckwheat groats, whole wheat flour, whole wheat pasta ● Best sources of dietary fiber are: ○ Fruits ○ Vegetables ○ Whole grain products 42. Are fruits and vegetables considered dietary fiber? Why or why not? ● Yes, they are. 43. What are the negative health effects of not enough dietary fiber? ● ● ● ● ● Obesity Constipation Hemorrhoids Diverticular disease Colon cancer 44. What are the positive health effects of dietary fiber? ● Improves the physical functioning of the body. The benefits aren't directly nutritional but instead allow the body to function at a more efÏcient level. ● Adequate consumption of dietary fiber can be a primary disease prevention, because it can prevent a lot of diseases.