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Nutrition
Chapter 4 Carbs, Sugars, Starches, Fiber
| Term | Definition |
|---|---|
| Refined Carbs | Carbohydrates that have been processed and have seperated from vit, min, and fiber. Example: corn into cornflakes |
| Unrefined Carbs | Carbohydrates that are at its raw form or natural state. Example: fresh fruit, dairy, or whole grains |
| List the 3 layers of a Whole Grain from superficial to deep. | Bran Layer: many vitamins and minerals Endosperm: Lg part, protein, little vit & min Germ: "embryo", source of oil & vit E |
| Carbohydrates compared to other nutrients in a diet | Basis of most modern diets and accounts for 45-65% of my plate guidelines. |
| Whole vs Refined | refined grains are mostly the endosperm & starch and maybe enriched with thiamin, riboflavin, niacin, iron, and fortified with folate. DO NOT contain madnesium, vit E, and some B vits or other nutrients of whole grains. |
| Photosynthesis | Plants convert glucose to starch. Humans eat plants convert starch to glucose. |
| Monosaccharide | Single sugar molecule |
| Disaccharide | Two molecules linked together |
| Hydrolysis | Chemical reaction that breaks down sugar molecules |
| Condensation Reaction | Chemical reaction that links two sugar molecules together |
| Maltose | Glucose + glucose - starch - formed in digestive tract when starch is digested |
| Lactose | Galactose + glucose - dairy |
| Sucrose | Glucose + fructose - table sugar |
| Galactose | Milk or dairy |
| Glucose | Blood "blood sugar" |
| Fructose | Plants - fruits, veggies, honey |
| Complex Carbohydrates | Many monosaccharides linked together in chains |
| Oligosaccharides | Short chains of less than 10 |
| Polysaccharide | Long chains of monosaccharides and includes glycogen |
| Glycogen | Found in animals, starch, and fiber found in plants. How animals store carbs. |
| Dietary Fiber | Complex carbs that can NOT be digested by human enzymes and can NOT be absorbed. |
| Soluble Fiber | Fiber dissolves in water. |
| Insoluble Fiber | Does not dissolve in water. Can be added to processed food to thicken and reduce fat. *add bulk* |
| Good sources of soluble fiber examples: | legumes, prunes, apricots, raisins, oranges, bananas, oats, apples, eggplant, flaxseed |
| Good sources of insoluble fiber examples: | wheat bran, whole wheat bread, broccoli, corn, eggplant, apples skins, nuts & seeds |
| Lactose Intolerance | Enzyme lactase is needed to digest lactose. Must be digested in small intestine, if not then moves to lg intestine. Causes cramping, abdominal distention and diarrhea. |
| Indigestible carbs | Resistant starch, Oligosaccharides, and fiber, are not digested and can affect transit time, type of instestinal microflora, intestinal gas, and nutrient absorption. |
| Fiber inhibits absorption of | Cholesterol & bile (soluble fiber) Minerals, Zinc, Calcium, Magnesium, Iron Slows absorption of glucose by increasing volume and thickness of food *bulk* |
| Regulation of Blood *sugar* Glucose | concentration of glucose is regulated by the liver and by enzymes secreted from the pancreas. |
| Glycemic Response | How quickly and how high glucose rises after carbohydrate consumption. |
| Glycemic Index | Ranking of how a food affects the glycemic response |
| Glycemic Load | Calculated by a food's glycemic index by the amount of available carbs in a serving. |
| Cellulalr Respiration | One glucose molecule creates 38 molecules of ATP, 6 molecules of H2O, 6 molecules of carbon dioxide. |
| Diabetes Mellitus | Leading cause of blindness and accounts for 44% of new cases of kidney failure in US. |
| Gestational Diabetes | Occurs in women who are pregnant and increases risk of type 2 diabetes later in life. |
| 2 Types of Diabetes Mellitus | Type 1: Insulin is not made in body Type 2: Insulin resistant |
| Immediate Diabetic symptoms | excessive thirst, frequent urination, blurred vision, weight gain. |
| Long term Complications of Diabetes | damage to heart, blood vessels, kidneys, eyes & nervous system. Infections are more common in patients with diabetes and amputations may be necessary. |
| Treatment of Diabetes | Keeping Blood sugar in normal ranges. Exercise, Diet, Blood glucose checks, and medications. |
| Hypoglycemia | Over secretions of insulin in response to carb intake. Treatment through frequent small meals including protein. |
| Fasting Hypoglycemia | Abnormal insulin secretions not related to food intake. |
| Carbs and Dental care | Sucrose + Bacteria --> Plaque formation + Acid production --> Erodes dental enamel & formation of caries |
| Low Carb diets | Produce more ketones which help suppress appetite. |
| Carbs and heart disease | diets high in fiber found to reduce heart disease because water soluble fiber binds to cholesterol and reduces absorption of cholesterol. |
| Fiber and Bowel Disorders | high in fiber and indigestible carbs can relieve or prevent hemorrhoids, diverticulosis, diverticulitis, and constipation. |
| Carb intake formula | Total # of Kcals x 4grams = 4(total Kcal) 4(total Kcal) ------------------------ x 100 = % of energy total Kcals in total diet from carbs |
| High Fiber | 4-5 grams |
| Medium Fiber | 2-3 grams |
| Low Fiber | 0.5-1 gram |
Created by:
sthomp17
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