Term
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Definition
-Derived primarily from plant sources
-Produced by photosynthesis: energy from the sun stored chemically as carbohydrate in plants
-Composed of organic compounds (CHO): carbon, hydrogen, oxygen |
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Term
| Functions of Carbohydrates |
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Definition
-primary energy source
-4 calories/gram
-“protein sparing” effect
-source of dietary fiber
-sweetening agent |
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Term
| Three types of carbohydrates |
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Definition
1. Simple sugars
2. Complex carbohydrates (starches)
3. Total fiber |
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Term
| Simple Sugar Facts: Two Types |
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Definition
-Simple sugars are small molecules
-Two types: monosaccharides and disaccharides
-3 Monosaccharides:
o Glucose (“blood sugar” or “dextrose”)
oFructose (“fruit sugar”)
oGalactose
-3 Disaccharides consist of two linked molecules
o Glucose + fructose = sucrose ( “table sugar”)
o Glucose + glucose = maltose (“malt sugar”)
o Glucose + galactose = lactose (“milk sugar”) |
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Term
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Definition
-Immediate energy source to all cells
-Converted into glycogen (glycogenesis)
o chains of linked glucose units
o stored in:
-liver (90 grams CHO or ~360 calories)
-muscle (150 grams CHO or ~600 calories)
-Converted into fat
o adipose tissue (unlimited storage capacity) |
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Term
| Controlling blood glucose levels |
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Definition
Insulin
-functions to lower blood glucose levels
-required for glucose uptake into cells
-enhances conversion of excess glucose to glycogen (glycogenesis)
-enhances storage of excess glucose to fat in adipose tissue |
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Term
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Definition
| -Glycemic Index: a measure of the speed with which the carbohydrates in food are broken down to glucose (sugar) and enter the blood stream, causing a rise in blood sugar |
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Term
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Definition
Some high glycemic-index foods (enter bloodstream faster):
o Glucose, white bread, baked potatoes, jelly beans
Some low glycemic-index foods (slower impact on blood glucose):
o Fructose, xylitol, hummus, apples, all-bran cereal |
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Term
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Definition
| Biggest source for many is soft drinks |
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Term
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Definition
| -All chemically similar, provide 4 calories/gram and few other nutrients |
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Term
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Definition
| -Limit added sugars to 10% or less of total calorie intake |
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Term
| What’s so bad about sugar? |
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Definition
-Foods with simple sugars are generally poor sources of nutrients
-Simple sugars provide only calories
-Many foods high in sugars are also high in fat
-Likelihood that diets will be insufficient in vitamins and minerals increases with sugar intake
-Sweets consumption promotes tooth decay |
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Term
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Definition
-Sugar and tooth decay/dental caries (disintegration of teeth due to acids produced by bacteria in the mouth that feed on sugar) related to:
-exposure time important variable
-“stickier” sweets more apt to promote decay |
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Term
| Tooth Decay: More Than Sugar |
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Definition
Stickiness & frequent consumption of sugary/starchy foods increases tooth decay
o Eating sticky foods
o Eating sugary foods between meals
o Frequently sipping sweetened beverages
o Chewing sugary gum |
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Term
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Definition
| -Infants who fall asleep with a bottle (sugar water, milk, or formula) may develop severe decay |
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Term
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Definition
Sugar alcohols (reduced energy sweeteners)
o Contain 4 calories per gram
o Reduced absorption
o Causes less dental caries
o May cause gas or diarrhea |
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Term
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Definition
Nonnutritive sweeteners:
Aspartame (brand name = Nutrasweet)
o bonding of amino acids phenylalanine & aspartame
o Does not promote tooth decay
o Not stable under prolonged heat
Saccharin (Sweet ‘n Low)
o been in use for over a century
o 300 to 700 times sweeter than sucrose
Sucralose
o derived from sugar
o stable in baking and cooking
o does not promote tooth decay
Rebiana (Reb-A, Truvia, Purevia)
o From sweet tasting leaves of the Stevia shrub |
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Term
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Definition
Simple Carbohydrates
-Monosaccarides: glucose, fructose, galactose
-Disaccharides: sucrose, lactose, maltose
Complex Carbohydrates
-Polysaccharides |
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Term
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Definition
-Fiber intake in U.S. below the amount recommended
-People get recommended amount from whole-grain breads, high-fiber cereal, and dried beans and five servings of vegetables and fruits daily
-Food sources same cooked, or raw
-Fast foods are poor sources of fiber |
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Term
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Definition
-Fiber is not digested by human digestive enzymes
-Fibers are classified as: functional fiber, dietary fiber, total fiber |
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Term
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Definition
-Functional fibers have beneficial functions in the body
INSOLUBLE functional fibers:
-decrease food intake by a feeling of fullness
-reduce post-meal rises in blood glucose levels
-prevent constipation
SOLUBLE functional fibers:
-decrease fat and cholesterol absorption |
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Term
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Definition
- Helps body function more efficiently
- Lowers risk heart disease, colon cancer, obesity, constipation, hemorrhoids, diverticular disease
- Lower blood cholesterol
- Assists in blood glucose control
- 25 to 40 grams fiber/day recommended |
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Term
| Soluble and Insoluble Fiber |
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Definition
Soluble fibers combine chemically with water: beans, peas, lentils, fruits, oat bran, oatmeal, barley, corn, carrots, white potatoes
-Insoluble fibers do not combine chemically with water: Cellulose; whole grains, unrefined cereals, vegetables, seeds, popcorn, nuts |
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Term
| Tips to Boost Fiber Intake |
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Definition
- Choose cereals that contain at least 3 grams of fiber per serving or mix high fiber cereal
- Breads: at least 2 grams of fiber/slice
- Eat at least five servings of vegetables and fruits each day
- Increase fiber intake gradually
- Increase fluid intake along with increase in fiber |
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