chapter two
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Created by:
rjleonard92 on January 25, 2012
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58 terms
Terms | Definitions |
|---|---|
 carbohydrates | major function is the preferred fuel of body; used almost exclusively as fuel by brain and CNS; body tries to maintain blood sugar level |
| composition of carbohydrates | made up of carbon, hydrogen, and oxygen; generally there is a 2:1 ratio of hydrogen:oxygen; main dietary carbs are sugar, starch and fiber |
| categories of carbohydrates | simple carbohydrates, either monosaccharides and disaccharides; complex carbohydrates, or polysaccharides |
| monosaccharides | simple sugars; carbohydrate monomers; building blocks for bigger carbs |
| glucose | found in all disaccharides and polysaccharides; main nutrient for most cells, brain and nervous system; highly regulated in body to regulate energy for cells |
| insulin | hormone that promotes storage of glucose |
| glucagon | hormone that releases glucose from storage; used when levels are low or between meals |
| fructose | sweetest sugar; found in fruits, honey, sap; found in many food as high fructose corn syrup |
| galactose | less common sugar; part of lactose |
| disaccharides | simple sugar; two linked monosaccharides, glucose and either glucose, fructose or galactose; broken down apart to monosaccharides during digestion |
| maltose | two linked glucose molecules; produced during starch breakdown |
| sucrose | linked glucose and fructose; aka table sugar; naturally found in fruits and veggies |
| lactose | linked glucose and galactose; aka milk sugar, is the main carbohydrate in milk |
| lactose intolerance | not a milk allergy; lack of enzyme lactase which aids in the digestion of lactose; ability to digest lactose can be lost after infancy |
| polysaccharides | carbohydrate polymers, or long chains of monomers |
| glycogen | stored form of carbs in the humans and animals; long, branching chains of glucose; not a major dietary carb; found in minimal amounts in meat |
| benefits of glycogen | excess glucose is stored as glycogen; aids in regulation of blood glucose; muscles store glycogen for physical activity and is also stored in liver; released by liver as glucose when blood glucose is low |
| starch | stored form of carbohydrates in plants; long chain of glucose molecules that can branch; broken down in body for glucose; major sources are grains, legumes, root veggies |
| fiber | structural carbohydrates in plants; long chains containing glucose; bonds between monomers different from starch; human digestive enzymes can not break bonds; some can be digested by bacteria in large intestine; found in all plant foods, for example, whole grains, legumes, veggies |
| resistant starches | starches that are not digested and absorbed |
| soluble fiber | fiber that dissolves in water; intestinal bacteria can digest this; slows passage of food through GI tract |
| insoluble fiber | fiber than does not dissolve in water; major fiber type in food; aids passage of waste through large intestine |
| health effects of carbohydrates | a carb based diet is likely to be lower in kcals than a fat based diet; about half of energy should come from carbs (45-65%) |
| added sugars | sugars that have been added to food; foods with added sugars often contain kcals, but little or no other nutrients |
| naturally occurring sugars | sugars present in the original constituents of food; not added to food; food with these contain other nutrients too |
| high sugar and health | not dangerous in moderation; at higher levels there are risks; malnutrition if sugary food replaces nutrient rich foods; tooth decay as high levels support bacterial growth; obesity because of excessive energy intake, which is stored as fat |
| US sugar intake | intake is above USDA suggested upper limits; the main source is soft drinks and other sweetened drinks |
| lowering sugar | minimize/eliminate foods with added sugars; switch to foods with naturally occurring sugars; use alternative sweeteners that can lower energy intake when used instead of sugars |
| sugar alcohols | sugar-like substance with slightly less kcal/g; don't promote tooth decay |
| artificial sweeteners | sweeteners that yield minimal energy; don't promote tooth decay |
| stevia sweeteners | an herbal 0-kcal sweetener |
| types of alternative sweeteners | sugar alcohols, artificial sweeteners, stevia sweeteners |
| health effects of fiber: weight control | no calories; promotes fullness; absorbs water, making you feel full; generally low in fats and added sugars; lower energy density |
| health effects of fiber: Promotes GI tract health | prevents constipation, diarrhea, hemorrhoids; softens stool; enlarges stool to aid passage; some fibers harden watery stool; prevents diverticulosis; strengthens muscles of intestines; prevents muscles of intestine from weakening and bulging out |
| health effects of fiber: prevents cancer | 40% decreased risk of colon cancer; fiber neutralizes secondary bile acids; secondary bile acids can promote cancer development |
| health effects of fiber: prevents heart disease | lowers cholesterol; soluble fiber binds cholesterol and carries it out of body; cereal fibers, oatmeal, legumes are especially good |
| health effects of fiber: helps manage diabetes | can reduce type II diabetes; 90-95% of diabetes cases is caused by insulin resistance; soluble fiber slows food movement from stomach to small intestine, causes slower increase in blood sugar and produces a more moderate insulin response; much healthier than a quick spike in blood sugar |
| glycemic index | the degree which food increases blood glucose; a low index is healthier; slow absorption, small increase in glucose and easy return to normal is best |
| negative effects of high fiber | can lower mineral intake, binds to minerals and carries them out of the body; doesn't harm mineral balance in normal amounts; can lead to dehydration, can carry water out of body; excess is OK when water and mineral intake remains adequate |
| daily fiber recommendations | most Americans only consume about half of the recommended 20-35 g; if you consume the recommended servings of grains and the recommended servings of fruits or veggies can meet recommendations |
| recommended carbohydrate intake | 45-65% of total daily calories; based on average minimum amount of glucose needed by the brain; <10% of total daily calories from sugars; most calories should come from starch |
| sources of carbohydrates: grains | starches high in carbs; more in whole grains; grains low in fat and sugar should be chosen; 1-2 g fiber/serving |
| sources of carbohydrates: vegetables | starches, some are high in carbs; can be as high in carbs as grains are; most contain 2-3 g fiber/serving |
| sources of carbohydrates: fruit | are high in carbs like grains; mostly fructose sugars; vary in starch and fiber; up to 2 g fiber/serving |
| sources of carbohydrates: dairy | milk is the only animal-derived food with significant carbs, has a little less than fruit and grains and no fiber; cream and butter contain no carbs and are low in other nutrients found in milk, are not a good substitute for milk |
| sources of carbohydrates: meats | almost no carbs; exception is nuts and legumes, can provide as many carbs as grains and fruits and are high in fiber |
| protein sparing | calorie needs should be mostly met by carbs and fats; allows proteins to be used as building blocks to make new proteins |
| atkins diet | high protein, low carbohydrate diet; dr. robert atkins published his diet in the late 1960s; based his diet on diets developed in the 1940's for diabetics before availability of insulin; variations on atkin's diet include the zone, the protein power diet, and carbohydrate addicts; diets were very popular in early 2000's |
| atkin's diet: why it works | an average calorie intake on low carb diet is 1,500-1,700 cal/day; people on atkins' consume about 500 fewer cal/day; cutting calories by 500 cal/day results in 0.45-0.9 kg (1-2 lbs) weight loss/week; happens because the high protein intake suppresses appetite and resulting ketosis further suppresses appetite |
| atkin's diet: weight loss | people on atkins' lose more weight during first week than mixed diet because burning body's glycogen stores results in loss of about 1 kg of water and ketones from fat burning increase urine output, diuresis takes place |
| atkin's diet: physiology | body is designed to use carbs as primary fuel; if carbs are not available, then it uses ingested and stored fat; body reacts as if it is in starvation mode; burns fat for energy, burns glycogen stores first for sugar, then converts muscle protein to glucose; ketosis develops, ketones are in the blood as a by-product of fat breakdown, which acidifies blood |
| high protein, low carb diets: popularity | in 2004 an estimated 26 million in US were on a low carb diet, 70 million more were limiting their carbs without dieting; from 2002-2004, 1,558 new low-carb products were on the market; along with an increase in atkins' friendly menus at restaurants; in 2004, low-carb sales totaled $30 billion |
| high protein, low carb diets: safety | no organism or culture has evolved eating high protein, low carb diets; weight loss over long term is equivalent to that seen in a mixed diet; no statistical advantage; any decrease in calorie consumption will lead to weight loss; may only be short-term benefit for diabetics; very dangerous |
| types of monosaccharides | glucose, fructose, galactose |
| types of disaccharides | maltose, sucrose, lactose |
| types of polysaccharides | glycogen, starch, fiber |
| satiety | feeling of fullness |
| foods with 1g of fiber | 1 tablespoon of peanut butter, 1/2 ounce of nuts, 1 large pickle |
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