Chapter 4 Carbs, Sugars, Starches, Fiber
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| Refined Carbs | Carbohydrates that have been processed and have seperated from vit, min, and fiber.
Example: corn into cornflakes
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| Unrefined Carbs | Carbohydrates that are at its raw form or natural state.
Example: fresh fruit, dairy, or whole grains
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| 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
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| Carbohydrates compared to other nutrients in a diet | Basis of most modern diets and accounts for 45-65% of my plate guidelines.
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| 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.
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| Photosynthesis | Plants convert glucose to starch.
Humans eat plants convert starch to glucose.
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| Monosaccharide | Single sugar molecule
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| Disaccharide | Two molecules linked together
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| Hydrolysis | Chemical reaction that breaks down sugar molecules
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| Condensation Reaction | Chemical reaction that links two sugar molecules together
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| Maltose | Glucose + glucose - starch - formed in digestive tract when starch is digested
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| Lactose | Galactose + glucose - dairy
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| Sucrose | Glucose + fructose - table sugar
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| Galactose | Milk or dairy
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| Glucose | Blood "blood sugar"
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| Fructose | Plants - fruits, veggies, honey
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| Complex Carbohydrates | Many monosaccharides linked together in chains
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| Oligosaccharides | Short chains of less than 10
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| Polysaccharide | Long chains of monosaccharides and includes glycogen
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| Glycogen | Found in animals, starch, and fiber found in plants. How animals store carbs.
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| Dietary Fiber | Complex carbs that can NOT be digested by human enzymes and can NOT be absorbed.
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| Soluble Fiber | Fiber dissolves in water.
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| Insoluble Fiber | Does not dissolve in water. Can be added to processed food to thicken and reduce fat. *add bulk*
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| Good sources of soluble fiber examples: | legumes, prunes, apricots, raisins, oranges, bananas, oats, apples, eggplant, flaxseed
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| Good sources of insoluble fiber examples: | wheat bran, whole wheat bread, broccoli, corn, eggplant, apples skins, nuts & seeds
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| 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.
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| Indigestible carbs | Resistant starch, Oligosaccharides, and fiber, are not digested and can affect transit time, type of instestinal microflora, intestinal gas, and nutrient absorption.
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| 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*
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| Regulation of Blood *sugar* Glucose | concentration of glucose is regulated by the liver and by enzymes secreted from the pancreas.
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| Glycemic Response | How quickly and how high glucose rises after carbohydrate consumption.
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| Glycemic Index | Ranking of how a food affects the glycemic response
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| Glycemic Load | Calculated by a food's glycemic index by the amount of available carbs in a serving.
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| Cellulalr Respiration | One glucose molecule creates 38 molecules of ATP, 6 molecules of H2O, 6 molecules of carbon dioxide.
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| Diabetes Mellitus | Leading cause of blindness and accounts for 44% of new cases of kidney failure in US.
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| Gestational Diabetes | Occurs in women who are pregnant and increases risk of type 2 diabetes later in life.
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| 2 Types of Diabetes Mellitus | Type 1: Insulin is not made in body
Type 2: Insulin resistant
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| Immediate Diabetic symptoms | excessive thirst, frequent urination, blurred vision, weight gain.
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| 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.
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| Treatment of Diabetes | Keeping Blood sugar in normal ranges. Exercise, Diet, Blood glucose checks, and medications.
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| Hypoglycemia | Over secretions of insulin in response to carb intake. Treatment through frequent small meals including protein.
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| Fasting Hypoglycemia | Abnormal insulin secretions not related to food intake.
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| Carbs and Dental care | Sucrose + Bacteria --> Plaque formation + Acid production --> Erodes dental enamel & formation of caries
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| Low Carb diets | Produce more ketones which help suppress appetite.
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| 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.
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| Fiber and Bowel Disorders | high in fiber and indigestible carbs can relieve or prevent hemorrhoids, diverticulosis, diverticulitis, and constipation.
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| 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
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| High Fiber | 4-5 grams
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| Medium Fiber | 2-3 grams
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| Low Fiber | 0.5-1 gram
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