Nutrition Chapter 4: Carbohydrates Flashcards

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Questions and Answers

What are carbohydrates?

One of the three macronutrients, preferred energy source for the brain, important source of energy for all cells, composed of C, H, and O, and good sources of fruits, vegetables, and grains.

What are dietary carbohydrates obtained from?

Almost exclusively from plant sources; milk is the exception.

What is photosynthesis?

Plants convert water and carbon dioxide to sugar through this process, and light energy is trapped as chemical energy in the sugar molecules.

What are the two major groups of carbohydrates?

<p>Simple Carbohydrates (Monosaccharides) and Complex Carbohydrates (Polysaccharides).</p> Signup and view all the answers

What are simple carbohydrates?

<p>Contain one or two molecules, commonly referred to as sugars; monosaccharides contain only one molecule; examples include glucose, fructose, and galactose.</p> Signup and view all the answers

What are complex carbohydrates?

<p>Long chains of glucose molecules, commonly called polysaccharides; they include digestible forms like starch and glycogen.</p> Signup and view all the answers

What is starch?

<p>Plants store carbohydrates as starch, which we digest to glucose; it is a good source of grains, legumes, and tubers.</p> Signup and view all the answers

What is glycogen?

<p>Animals store carbohydrates as glycogen in the liver and muscle; it is not found in food and therefore not a source of dietary carbohydrate.</p> Signup and view all the answers

What is dietary fiber?

<p>The non-digestible part of plants; found in grains, rice, seeds, legumes, and fruits.</p> Signup and view all the answers

What is functional fiber?

<p>Carbohydrate extracted from plants and added to food; examples include cellulose, gum, pectin, and psyllium.</p> Signup and view all the answers

What is total fiber?

<p>Dietary fiber plus functional fiber.</p> Signup and view all the answers

What are soluble fibers?

<p>Fibers that dissolve in water, are viscous, gel-forming, and associated with risk reduction of cardiovascular disease and Type 2 Diabetes.</p> Signup and view all the answers

What are insoluble fibers?

<p>Fibers that do not dissolve in water, are non-viscous, and promote regular bowel movements.</p> Signup and view all the answers

What are the physical characteristics of fiber?

<p>Water-holding capacity, viscosity, cation-exchange capacity, bile binding capacity, and fermentable.</p> Signup and view all the answers

What is the effect of fiber on the digestive tract?

<p>Stimulates the flow of saliva, delays gastric emptying, delays the absorption of carbohydrates and fat, binds heavy metals and minerals, attracts water in the colon, and stimulates bacterial fermentation.</p> Signup and view all the answers

What are the positive effects of fiber on diet?

<p>Moderates nutrient absorption, reduces the absorption of cholesterol and other sterols, stimulates growth of a healthy bacterial population in the colon, and increases softness and volume of stools.</p> Signup and view all the answers

What does fiber help reduce the risk of?

<p>Colon cancer, helps prevent hemorrhoids, constipation, and other intestinal problems, and may reduce the risk of heart disease and Type 2 Diabetes.</p> Signup and view all the answers

What is the adequate intake (AI) of fiber?

<p>25 grams daily or 14g/1000 kcal.</p> Signup and view all the answers

What are the negative effects of fiber on the diet?

<p>Displaces energy and nutrient-dense foods, may cause intestinal discomfort and gas, may interfere with the absorption of minerals, and can cause gastrointestinal obstructions if consumed without adequate fluids.</p> Signup and view all the answers

What is the recommendation for fiber intake?

<p>Increase fiber gradually so the GI tract can adjust, drink plenty of fluids, and select fiber from various food sources: fruits, vegetables, legumes, and whole grains.</p> Signup and view all the answers

What are monosaccharides?

<p>Glucose, Fructose, and Galactose.</p> Signup and view all the answers

What are disaccharides?

<p>Maltose, Sucrose, and Lactose.</p> Signup and view all the answers

What is glucose?

<p>(Dextrose) 'Blood sugar,' used to supply cellular energy (fuel); the most abundant carbohydrate.</p> Signup and view all the answers

What is fructose?

<p>'Fruit sugar,' the sweetest of all; abundant in fruits and used to sweeten various food products.</p> Signup and view all the answers

What is galactose?

<p>Not found free in nature; a component of lactose 'milk sugar' and some polysaccharides.</p> Signup and view all the answers

What is maltose?

<p>Found primarily in germinating seeds; a product of polysaccharides digestion in the GI tract, composed of two glucose units.</p> Signup and view all the answers

What is sucrose?

<p>'Table sugar.' The main energy ingredient of candy and other sweets, composed of glucose and fructose.</p> Signup and view all the answers

What is lactose?

<p>'Milk sugar.' Composed of glucose and galactose.</p> Signup and view all the answers

What is lactose intolerance?

<p>Insufficient enzyme lactase to digest lactose-containing foods, leading to symptoms like gas, bloating, cramping, and diarrhea.</p> Signup and view all the answers

What to do if you are lactose intolerant?

<p>Determine the amount you can tolerate, eat dairy with fat, cheese, and yogurt are usually tolerated well, and use Lact-Aide.</p> Signup and view all the answers

What is a milk allergy?

<p>Inability to hydrolyze lactose is an example of food intolerance; different from a food allergy, which involves an immune response.</p> Signup and view all the answers

What is salivary amylase?

<p>An enzyme that begins carbohydrate digestion in the mouth and breaks it down to maltose.</p> Signup and view all the answers

Where does most carbohydrate digestion occur?

<p>In the small intestine.</p> Signup and view all the answers

What is pancreatic amylase?

<p>Enzyme produced in the pancreas and secreted into the small intestine to digest carbohydrates to maltose.</p> Signup and view all the answers

What additional enzymes in the small intestine digest disaccharides to monosaccharides?

<p>Maltase, sucrase, and lactase.</p> Signup and view all the answers

What does the liver do to monosaccharides?

<p>Converts all monosaccharides to glucose; excess glucose is converted to glycogen.</p> Signup and view all the answers

What is glucose circulating in the blood?

<p>Our primary energy source.</p> Signup and view all the answers

What is hyperglycemia?

<p>High blood sugar.</p> Signup and view all the answers

What is hypoglycemia?

<p>Low blood sugar.</p> Signup and view all the answers

What is insulin?

<p>Produced by beta cells of the pancreas, stimulates glucose transporters to help take glucose from the blood across the cell membrane.</p> Signup and view all the answers

What does the pancreas release when glucose is high?

<p>Insulin.</p> Signup and view all the answers

What does the pancreas release when glucose is low?

<p>Glucagon.</p> Signup and view all the answers

What does the liver do in response to insulin?

<p>Removes glucose from the bloodstream and converts excess to glycogen.</p> Signup and view all the answers

What does glucagon do?

<p>Stimulates the liver to break down glycogen to glucose, making glucose available to body cells.</p> Signup and view all the answers

What are the functions of carbohydrates?

<p>Supplies energy, prevents ketosis, protein sparing, and functions as a sweetener.</p> Signup and view all the answers

How much energy does each gram of carbohydrate provide?

<p>4 kcal.</p> Signup and view all the answers

What is the RDA for carbohydrates?

<p>130 grams/day just to supply the brain with glucose.</p> Signup and view all the answers

What are related dietary guidelines for carbohydrate intake?

<p>Eat plenty of vegetables, fruits, and whole grain products, and use sugars in moderation.</p> Signup and view all the answers

Flashcards

Carbohydrates

One of the three macronutrients essential for energy, primarily composed of carbon, hydrogen, and oxygen. They are primarily derived from plant sources, with milk as the notable exception.

Photosynthesis

The process by which plants transform water and carbon dioxide into sugar, trapping light energy in sugar molecules.

Simple Carbohydrates

Carbohydrates composed of one or two sugar molecules (monosaccharides), such as glucose, fructose, and galactose.

Complex Carbohydrates

Carbohydrates containing long chains of glucose (polysaccharides), such as starch and glycogen. Digestible forms are starch and glycogen, while most fibers are indigestible.

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Starch

The plant storage form of carbohydrates, digestible to glucose. Found in grains, legumes, and tubers.

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Glycogen

The animal storage form of carbohydrates found in the liver and muscle. It is not obtained through diet.

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Dietary Fiber

The non-digestible parts of plants, including grains, fruits, and legumes.

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Functional Fiber

Fiber extracted from plants and added to foods, including cellulose and pectin.

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Soluble Fiber

Fiber that dissolves in water, forms gels, and may reduce cardiovascular disease risk. Found in oats, fruits, and beans.

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Insoluble Fiber

Fiber that does not dissolve in water, promotes bowel health, and found in whole grains and vegetables.

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Monosaccharides

Simple sugars like glucose, fructose, and galactose.

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Disaccharides

Combinations of two monosaccharides, such as maltose, sucrose (table sugar), and lactose (milk sugar).

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Lactose Intolerance

Insufficient lactase enzyme production, causing symptoms like gas and diarrhea. It does not eliminate food sources, but requires management.

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Milk Allergy

An immune response to milk proteins, which is distinct from lactose intolerance.

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Digestion of Carbohydrates

The process of breaking down carbohydrates begins in the mouth with salivary amylase, and major digestion occurs in the small intestine with enzymes like pancreatic amylase.

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Glucose

The main energy source for the body, converted from monosaccharides in the liver.

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Insulin

A hormone secreted by the pancreas that facilitates glucose uptake and promotes glycogen storage.

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Glucagon

A hormone released when blood sugar is low, stimulating glucose release from glycogen stores.

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Hormonal Influence on Blood Sugar

Other hormones like epinephrine, cortisol, and growth hormone also regulate blood sugar levels by influencing glucose availability and metabolism.

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Functions of Carbohydrates

Carbohydrates provide energy (4 kcal/g), spare protein, prevent ketosis, serve as sweeteners, and are essential during exercise.

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RDA for Carbohydrates

The recommended daily allowance of 130 grams to support brain functions.

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AMDR for Carbohydrates

The acceptable macronutrient distribution range, recommending 45-65% of total calorie intake from carbohydrates.

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Dietary Guidelines for Carbohydrates

Dietary guidelines emphasize consuming vegetables, fruits, and whole grains while moderating added sugars.

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Study Notes

Carbohydrates Overview

  • Carbohydrates are one of three macronutrients essential for energy, especially for the brain; composed of carbon, hydrogen, and oxygen.
  • Primarily derived from plant sources, with milk as the notable exception.

Photosynthesis

  • Process by which plants transform water and carbon dioxide into sugar, trapping light energy in sugar molecules.

Types of Carbohydrates

  • Simple Carbohydrates: Composed of one or two sugar molecules (monosaccharides), e.g., glucose, fructose, and galactose.
  • Complex Carbohydrates: Include long chains of glucose (polysaccharides), e.g., starch and glycogen; digestible forms are starch and glycogen, while most fibers are indigestible.

Storage Forms of Carbohydrates

  • Starch: Plant storage form of carbohydrates, digestible to glucose, found in grains, legumes, and tubers.
  • Glycogen: Animal storage form found in liver and muscle, not a dietary source.

Fiber Types

  • Dietary Fiber: Non-digestible parts of plants; sources include grains, fruits, and legumes.
  • Functional Fiber: Extracted from plants and added to foods, includes cellulose and pectin.

Fiber Characteristics

  • Soluble Fiber: Dissolves in water, forms gels, may reduce cardiovascular disease risk; found in oats, fruits, and beans.
  • Insoluble Fiber: Does not dissolve in water, promotes bowel health; found in whole grains and vegetables.

Effects of Fiber

  • Stimulates saliva, delays gastric emptying, binds heavy metals, and promotes water attraction in the colon.
  • Positive effects include moderated absorption of nutrients, reduced cholesterol absorption, and improved stool consistency.
  • Associated health benefits: potentially lowers risks of colon cancer, heart disease, diabetes, hemorrhoids, and constipation.

Fiber Intake Recommendations

  • Adequate intake recommended: 25 grams daily or 14 grams per 1000 kcal; gradual increase advised to prevent gastrointestinal issues.

Monosaccharides and Disaccharides

  • Monosaccharides: Simple sugars like glucose, fructose, and galactose.
  • Disaccharides: Combination of two monosaccharides, e.g., maltose, sucrose (table sugar), and lactose (milk sugar).

Lactose Intolerance and Allergy

  • Lactose Intolerance: Insufficient lactase enzyme causes symptoms like gas and diarrhea; does not eliminate food source but requires management.
  • Milk Allergy: Immune response to milk proteins, different from lactose intolerance.

Digestion of Carbohydrates

  • Begins in the mouth with salivary amylase; major digestion occurs in the small intestine with enzymes like pancreatic amylase.
  • Monosaccharides are converted to glucose in the liver, which is the main energy source for the body.

Blood Sugar Regulation

  • Insulin: Secreted by the pancreas to facilitate glucose uptake, promotes glycogen storage.
  • Glucagon: Released when blood sugar is low; stimulates glucose release from glycogen stores.

Hormonal Influence on Blood Sugar

  • Other hormones (epinephrine, cortisol, growth hormone) also regulate blood sugar levels by influencing glucose availability and metabolism.

Functions of Carbohydrates

  • Provide energy (4 kcal/g), spare protein, prevent ketosis, and serve as sweeteners; essential during exercise.
  • RDA: 130 grams/day to support brain functions; AMDR: 45-65% of total calorie intake, with emphasis on complex carbohydrates.

Dietary Guidelines

  • Emphasize consumption of vegetables, fruits, and whole grains while moderating added sugars.

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