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-
carbs have sugars found in
-
major source of fuel
carbs
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simplest CHOs
sugars:fructose, sucrose, glucose, lactose
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fxn of carbs
- Facilitate body processes
- • Peristalsis, temperature,metabolism
- Aids in proper fat metabolism
- Needed for structural components of
- the body
- • Collagen, cartilage, bone, nervous tissue
- Adds palatability to foods
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Simple carbs
- monosaccharides (2-6 carbons)
- disaccharides(12 carbons)
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complex carbs
polysaccharide (at least 10 sugars)
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only nutrient form used by the brain
monosaccharide
-
monosaccharides
- Sweet, soluble in water and can
- readily pass through cell membrane
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The only sugar that provides energy to all cells
glucose
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other names for glucose (3)
- dextrose
- blood sugar
- corn sugar
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sweetest monosaccharide
fructose
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fructose comes from
glucose
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-
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sucrose found in
- From cane sugar
- sugar beets
- Granulated table sugar,
- molasses,
- maple syrup/sugar
- Many fruits and vegetables
-
lactose found in
- milk
- •When fermented, forms lactic acid found in buttermilk and yogurt
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complex CHO (made of 10+ monosaccharides)
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starches (4)
- legumes
- veggies
- cereal grains
- roots
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after veggies age
sugar turns into starch (less sweet)
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after fruit ages
starches turn into sugar (sweeter)
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excessive glucose is converted into
glycogen
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excess can only be stored for one day..after that what happens?
stored as fat
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nondigestible CHO and Lignin
dietary fiber
-
From plants only
Whole grains, legumes, veggies, fruits,
seeds, nuts
dietary fibers
-
Carrrageenan
Guar gum
added for fiber
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Cellulose
Hemicelluloses
Pectins
Mucilages
fiber terms
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benefits of fiber
- Reduces risk of some cancers
- • Colon
- • Breast
- Helps lower LDL and total cholesterol
- • Reduces risk of heart disease
- Helps lower blood sugar
- • Manage diabetes
- Non-calorie dense
- Retained in stomach longer
- • Feel fuller longer
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provides no calories or energy
and cannot be converted to glucose
fiber
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Moves bulk through intestines
• prevents constipation, hemorrhoids, diverticulosis, colitis
• Absorbs water; stool softening ability
Balances pH of intestines to prevent
microbes from producing cancerous
substances
Removes toxic waste through colon faster
Sources
Green beans, dark green leafy vegetables
Fruits and vegetable skins
Whole grains
Corn bran, seeds and nuts
Insoluble/Non-Viscous Fiber
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Binds with fatty acids
Prolongs stomach emptying time so sugar is
released and absorbed more slowly
Helps lower LDL and total cholesterol
• Reduces risk of heart disease
Helps lower blood sugar
• Manage diabetes
Sources:
• oats/oat bran
• dried beans/peas
• nuts, barley, flaxseed
• some fruits (oranges, apples)
• carrots
Soluble/Viscous Fiber
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too much fiber causes
- Excessive bloating
- Flatulence
- Diarrhea
- Decreased vitamin and mineral absorption
-
the transformation of nonfat food
materials into body fat
lipogenase
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Regulates the amount of sugar in blood so all cells get the energy they need
• Glucose source for brain, CNS, RBC, eye
• Body uses glycogen stores for glucose as
needed
Fat storage
• Excessive energy intake from any source turns glucose to FATS via lipogenesis
Conversion to other CHOs and amino acids
Aids in normal fat metabolism
• Ketones are normal products of lipid metabolism
Protein-sparing
• With insufficient CHO intake, body burns protein for fuel diminishing its role in building and repairing tissue
Provides nutrients for the friendly bacteria in the
intestinal tract that help digest food
• Gastrointestinal motility (role of fiber)
Assists the body absorb calcium
May help lower cholesterol levels and regulate blood pressure
CHOs
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After eating, blood sugar rises to about
140 mg/dL
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After a night’s fast, blood sugar level is about
60 to 100 mg/dL.
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Blood sugar level increases by
- • release of glucose from glycogen
- • synthesis of glucose from glycerol and amino acids
- • through absorption of sugars from the intestinal tract
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The blood glucose level falls as the liver removes glucose for
- • the synthesis of glycogen
- • the conversion of glucose to fats
- • the synthesis of other compounds
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lactose intolerance results in 4
- diarrhea, cramps,
- gas, halitosis
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lactose intolerance more prevelent in (4)
- • Native Americans
- • Asians
- • Hispanics
- • African-Americans
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lactose intolerant people may be deficient in
- • Calcium
- • Phosphorous
- • Riboflavin
- • Protein
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What to eat if lactose intolerant
- • Fermented dairy products
- Yogurt, buttermilk, aged cheeses
- • Calcium-rich foods
- Salmon, spinach, kale, broccoli, greens, tofu, almonds, eggs, shrimp, juices
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Three components of whole grains
- • Bran: high in B-complex vitamins, minerals, and fiber
- • Endosperm: CHO and protein; source of white flour
- • Germ: contains vitamin E, B vitamins, trace minerals, a little protein, and fat
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Failure of insulin production is which diabetes
type 1
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obesity is which type
type 2
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• Rare in healthy people
• Below 70mg/dl blood (blood glucose)
Hypoglycemia
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• Above 120mg/dl blood (blood glucose)
Hyperglycemia
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The most cariogenic sugar
sucrose
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Sugar alcohols
- • Sorbitol
- • Xylitol
- • Mannitol
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Saccharin
sweet and low formed from coal tar
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Aspartame
- equal
- nutrasweet
- metabolised as protein
- pku kids cant use it
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Sucralose
- splenda
- 600x sweeter than sugar
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