Nutrition Chapter 3 Flashcards

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Questions and Answers

What are carbohydrates?

They are classified as organic molecules that consist of carbon, oxygen, and hydrogen (main source of energy).

How are carbohydrates constructed?

Carbo means carbon and hydrate means water which is how they are formed. CnHnOn (through photosynthesis).

How are carbohydrates classified?

Simple carbohydrates are made up of one or two sugar molecules linked together, while complex carbohydrates consist of longer and more complex chains.

How are simple sugars classified?

They are classified as monosaccharides (single molecule of sugar) and disaccharides (made of two simple sugars). Signup and view all the answers

Describe each of the simple sugars.

Glucose (supplies energy to humans), Galactose (forms lactose when linked with glucose), Fructose (sweetest taste found in fruits), Sucrose (granulated and powdered sugar), Lactose (milk sugar), Maltose (two glucose molecules). Signup and view all the answers

What are complex carbohydrates?

They are starches and fibers found in food, composed of many sugar molecules linked in long chains. Signup and view all the answers

How are complex carbohydrates classified?

Oligosaccharides (3-10 sugars) and polysaccharides (11 or more sugars). Signup and view all the answers

What does the molecular structure of carbohydrates determine?

It determines how soluble they are in water, how easy they are to digest, and how they behave when heated. Signup and view all the answers

What are starches?

Polysaccharides that serve as a major source of carbohydrates in our diet, such as grains and legumes. Signup and view all the answers

What is glycogen?

Known as animal starch, it stores carbohydrates in animals, composed of long highly branched chains of glucose molecules. Signup and view all the answers

What is dietary fiber?

Complex carbohydrate found in plant cell walls and inside plant cells. Signup and view all the answers

How are dietary fibers classified?

Soluble fibers (attracted to water) and insoluble fibers (do not interact with water). Signup and view all the answers

What are the recommendations for fiber intake?

21-25 grams for women and 20-30 grams for men per day. Signup and view all the answers

What is functional fiber?

Isolated nondigestible carbohydrates that have beneficial physiological effects in humans. Signup and view all the answers

What do carbs do in the body?

They supply energy, are critical for sports performance, and serve as the primary energy source for the nervous system. Signup and view all the answers

What can be the result of a low fiber diet?

Constipation and hemorrhoids due to hard stools. Signup and view all the answers

What are the negative consequences of consumption of refined simple sugars?

They can produce cavities, obesity, heart disease, and type 2 diabetes. Signup and view all the answers

What are the carbohydrate recommendations?

At least 130 grams per day, making up 45-65% of daily intake. Signup and view all the answers

What is the glycemic index?

It indicates how much a certain food raises blood glucose levels when consumed in isolation. Signup and view all the answers

What is the glycemic load?

The product of the GI of food and the amount of carbohydrates in a serving. Signup and view all the answers

Study Notes

Carbohydrates Overview

Organic molecules consisting of carbon, hydrogen, and oxygen, serving as the body's main energy source.
Formed through photosynthesis represented by the formula CnHnOn.

Classification of Carbohydrates

Simple Carbohydrates: Comprised of one or two sugar molecules.
Complex Carbohydrates: Composed of longer, intricate chains of sugar molecules.

Simple Sugars

Monosaccharides: Single sugar molecules (e.g., glucose).
Disaccharides: Two monosaccharides linked together (e.g., sucrose).

Types of Simple Sugars

Glucose: Most abundant simple carbohydrate; primary energy source for cells.
Galactose: Forms lactose by combining with glucose; found in milk.
Fructose: Sweetest sugar, naturally found in fruits and some vegetables.
Sucrose: Table sugar, made of glucose and fructose.
Lactose: Milk sugar, composed of glucose and galactose.
Maltose: Composed of two glucose molecules.

Complex Carbohydrates

Include starches and fiber, consisting of long chains of sugar molecules.

Classification of Complex Carbohydrates

Oligosaccharides: Comprising 3-10 sugar units (e.g., maltodextrins).
Polysaccharides: Contain 11 or more sugar units; can be straight or branched chains.

Molecular Structure Factors

The structure of polysaccharides influences solubility, digestibility, and behavior when heated.

Starches

Major dietary carbohydrate found in grains, legumes, and tubers; serves as plant's sugar storage.

Glycogen

Known as animal starch, glycogen stores carbohydrates in animals in branched glucose chains.

Dietary Fiber

Complex carbohydrates located in plant cell walls; contributes to digestive health.

Types of Dietary Fiber

Soluble Fiber: Dissolves in water, found in oats, barley, fruits, and legumes; slows food transport.
Insoluble Fiber: Does not dissolve in water; speeds up digestion; found in whole grains, nuts, and vegetables.

Fiber Intake Recommendations

Women should consume 21-25 grams daily.
Men should aim for 30-38 grams per day.

Functional Fiber

Isolated nondigestible carbohydrates that provide health benefits; includes starch, pectin, and inulin.

Roles of Carbohydrates in the Body

Essential for sports performance and energy supply, they are the main energy source for the nervous system and aid in muscle tissue sparing.

Consequences of Low Fiber Diet

Potential for constipation and hemorrhoids due to hard stools.

Negative Effects of Refined Sugars

Consumption linked to cavities, obesity, heart disease, and type 2 diabetes.

Carbohydrate Intake Recommendations

Minimum of 130 grams per day; 45-65% of daily caloric intake should come from carbohydrates.

Glycemic Index (GI)

Measures food's impact on blood glucose levels; categorized as high (above 85), medium (60-85), and low (below 60).

Glycemic Load (GL)

Product of GI and carbohydrate amount per serving; indicates disease risk; classified as high (above 20), medium (11-19), and low (below 11).

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Description

Test your knowledge of carbohydrates with these flashcards based on Chapter 3 of your nutrition course. Learn about their structure, classification, and importance as a primary energy source. Perfect for quick review before exams!