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NUT: Carbs
Carbs
Term | Definition |
---|---|
Families of Carbs | Sugar, Starch, Fiber |
Carbs are mainly made of... | Carbon, Hydrogen, Oxygen |
Monosaccarides | Glucose, Fructose, Galactose, Pentoses |
Most abundant monosaccaride | Glucose |
Monosaccaride found in fruits, vegetables, and honey | Fructose |
Accounts for 9-11% of American Diet | Fructose |
Found in milk and other dairy products | Galactose |
Found in combination with Glucose = Lactose | Galactose |
DNA and RNA monosaccaride | Pentose |
Disaccarides | Maltose, Sucrose, Lactose |
Alpha bond of two glucose's found in beer | Maltose |
Glucose and fructose alpha bonded to make common table sugar | Sucrose |
Glucose and Galactose by beta bond - primary sugar in milk | Lactose |
Oligosaccarides | Raffinose, Stachyose |
3 monosaccarides | Raffinose |
4 monosaccarides | Stachyose |
___% of your diet is carbs | 45-65% |
Body prefers this macronutrient for energy | Carbs |
RDA for carbs | 130g/day |
Polysaccarides | Starch, Glycogen, Fiber |
Digestible polysaccarides (alpha) | Starch and Glycogen |
Indigestible polysaccaride (beta) | Fiber |
What polysaccharide is lost during slaughter | Glycogen |
How many kcal's of Glycogen are in the liver? | 360 |
How many kcal's of Glycogen are in the muscle? | 1200 |
4 Types of Fiber | Dietary, Functional, Insoluble, Soluble |
RDI for Fiber | 14g/1000 kcals |
Where is starch found? | Legumes, Tubers, Grains |
Where is fiber found? | Grains, Legumes, Tubers |
Benefits of Fiber | Cardiovascular health, weight management, intestinal health |
Fiber has what effect on carbs? | Slows down digestion |
How much energy do north americans get from their carbs? | 50% |
Dietary Guidelines for Americans recommend limiting added sugars to what % total energy intake | 6% |
Added sugar account for ___% of carb intake | 16% |
Functions of Carbs | Provide Energy, Preventing Ketosis |
Ketosis | Insulin production decreases |
Functions of Fiber | Promote Bowel Health, Reduce Risk Obesity, Enhance Blood Glucose Control, Reduce Cholesterol Absorption |
Salivary amylase | breaks down starch |
Very high fiber diets | dry stool, decreased absorption, reduce overall food intake, |
High Sugar Diets | Compromise bone development, increase risk of weight gain, heart disease, cavities |
Symptoms of Lactose Intolerance | Bloating, Gas, Diarrhea |
___% of the worlds population is lactose intolerant | 75% |
Hyperglycemia | FBS > 126 |
Hypoglycemia | FBS < 50 |
High FBS levels can cause | Cytoacidosis |
Cytoacidosis | insufficient use of fatty acids |
When it comes to FBS, the Liver... | Controls the amount of glucose in the bloodstream |
The Pancreas releases | Insulin |
Glycemic Index | Ratio of blood glucose response to a given food compared with a standard |
Glycemic Load | Accounts for carb intake and the glycemic index |