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Nutrition Ch.4
Ch.4 Carbohydrates
| Question | Answer |
|---|---|
| Are carbohydrates fattening? True of False | False- At 4kal/g, carbs have less than half the energy of a gram of fat. Although eating a diet high in added sugars is linked w/an increased risk for obesity, eating a diet high in complex, fiber-rich carbs is linked w/ a decreased risk for obesity |
| Honey is more nutritious than table sugar? True or False | False- Honey is nearly identical, chemically to table sugar |
| Alternative sweeteners, such as aspartame, are safe to consume? True or False | True- Contrary to recent claiming harmful consequences related to the consumption of alternative sweeteners, major health agencies have determined that these products are safe for most of us to consume in limited quantities |
| Glucose, fructose, and galactose are? | monosaccharides |
| Which of the following statements about carbs is true? | Consuming a diet high in fiber-rich carbs may reduce the level of cholesterol in the blood |
| Glucose not immediately needed by the body is...? | Converted to glycogen and stored in the liver and muscles |
| The glycemic index rate? | The potential of foods to raise blood glucose and insulin levels |
| The Health and Medicine Division of the National Academics of science recommends that adults consume? | Up to 65% of our daily energy intake as a carb |
| The most common source of added sugars in the American diet is? | sweetened soft drinks |
| Which of the following is a reliable source of fiber-rich carbs? | whole-oat cereal |
| Aspartame should not be consumed by people who have? | phenylketonuria (PKU) rare disorder not curable |
| In the process of photosynthesis plants produce glucose and store it as fiber | False |
| Both glucagon and cortisol cause an increase in blood glucose | True |
| What is a carbohydrate? | One of the 3 MACROnutrients, a compound made up of carbon,hydrogen and oxygen, that is derived from plants and provides energy |
| What is glucose? | The most abundant sugar molecule, a monosaccharide generally found in combination w/other sugars; it is the preferred source of energy for the brain and an important source of energy for all cells |
| What is photosynthesis? | The process by which plants use sunlight to fuel a chemical reaction that combines carbon and water into glucose, which is hten stored in their cells |
| How are carbs classified? | simple carbs (1-2 molecules of sugar) complex carbs (hundreds-thousands of molecules) |
| What are simple carbs? | Monosacchrides (mono= one/ single sugar) Disaccharides (di= two/ two molecules of sugar) |
| Glucose (monosaccharide) is? | Most abundant sugar molecule in our diet; good energy source |
| Fructose (aka levulose or fruit sugar) is? | Sweetest natural sugar; found in fruit, high-fructose corn syrup (used to sweeten soft drinks, desserts, candies, and jellies |
| Galactose is? | Does not occur alone in foods; binds with glucose to form lactose |
| Chlorophyll is? | green pigment of plants; absorbs sunlight which provides the energy needed to fuel the manufacture of glucose |
| Glucose+Galactose (disaccharides) equals | Lactose (milk sugar) A disaccharide consisting of 1 glucose molecule and 1 galactose molecule. Found in milk (ex. breast milk) |
| Glucose+ Glucose (disaccharide) equals | Maltose (malt sugar) A disaccharide consisting of 2 molecules of glucose. Doesn't occur independently in foods but results as a by product of digestion. Also the sugar that is formed during the fermentation of carbs in grains and other foods into alcohol |
| Glucose + Fructose (disaccaride) equals | Sucrose (honey, sugar can and sugar beets) A disaccharide made of 1 glucose molecule and 1 frutose molecule; it is sweeter than lactose and maltose |
| What is fermentation? | A process in which an agent causes an organic substance to break down into simpler substances resulting in the production of ATP |
| What are complex carbs? | Polysaccharides (poly= many) are long chains of glucose. Examples: starch, glycogen and most fibers |
| Starch (polysaccaride) is? | A polysaccharide stored in plants; the storage form of glucose in plants. Examples: grains, legumens, and tubers pg.102 in book |
| What is a resistant starch classified as? | A type of fiber |
| Butyrate (fatty acid) is produced when?, | When our intestinal bacteria ferment resistant starch |
| What does butyrate consumption reduce? | Risk of cancer and legumes (peas,beans and lentils) contain more resistant starch than veggies, fruits or grains |
| Glycogen (polysaccaride) is? | A complex carb consisting of long chains of glucose. Storage form of glucose for humans+animals. Stored in our muscles and liver |
| Fiber (polysaccaride) is? Fiber aka dietary fiber, functional fiber, and total fiber | Forms the support structures of leaves, stems and plants. Contribute NO ENERGY to our diet |
| Dietary Fiberis? | The nondigestible carb parts of plants that form the support structures of leaves, stems, and seeds |
| Functional Fiber is? Examples: cellulose, guar gum, pectin, and psyllium | The nondigestible forms of carbs that are extracted from plants or manufactured in a lab and have known health benefits |
| Total Fiber is? | The sum of dietary fiber and functional fiber |
| Soluble Fiber is? (viscous) Examples: Pectins, Fructans, Gums and Mucilages | They dissolve in water. Reduces the risk for cardiovascular disease and type 2 diabetes by lowering cholesterol and blood glucose levels. Found in citrus fruits, berries, oat products and beans. Think of metamucil |
| Insoluble Fiber is? (nonvicous) Examples: lignins, cellulose, and hemicellulose | Don't dissolve in water. Found in whole grains like wheat, rye and brown rice. Promotes reg bowel movements and reduces risk of diverticulosis |
| Lignins are? | Found in woody parts of plant cell walls and in carrots and seeds of fruits and berries; bran(outer husk of grain as wheat,oats, and rye) and whole grains |
| Cellulose are? | Main structural component of plant cell walls. Can't be digested by humans. Found in whole grains, fruits, veggies, and legumes. Can be extracted from wood pulp/cotton. Added as an agent in food for anticaking, thickening and texturizing |
| Hemicelluloses is? | Found in plant cells, they surround cellulose. PRIMARY component of cereal fibers and found in whole grains and veggies. CAN be insoluble and soluble |
| Fiber- Rich Carbs (2015-2020 dietary guidelines= fruits,veggies and whole grains) | Contribute to good health. Not all complex carbs are considred fiber rich (ex. potatoes that hve been processed into frozen hash browns retain very little of their original fiber) |
| Why do you get tired, irritable, and shaky when you haven't eaten any carbs for a prolonged period? | Because our red blood cells can use only glucose, and our brain and other nervous tissues rely primarily on glucose. |
| What do relay on for energy? | Carbs and Fat |
| What is the predominant energy source used at rest and during low-intensity activities, such as sitting, standing and walking? | Fat |
| What does your body have to rely on if you dont eat enough carbs for exercise? | Fat and Protein are alternative energy sources |
| What is gluconeogenesis? | The generation of glucose from the breakdown of proteins into amino acids. Glucose is stored as glycogen in both the liver and muscle. Glycogen in LIVER=maintain blood glucose between meals. Glycogen in MUSCLE=provides energy to the muscle during exercise |
| Ketosis is? | The process by which the breakdown of fat during fasting states results in the production of ketones |
| Ketones is (made mainly in liver/produced by metabolites?)? | Substances produced during the breakdown of fat when carbs intake is insufficient to meet energy needs. Ketones provides an alternative energy source for the brain when glucose level s are low |
| Ketoacidosis is? | A condition in which excessive ketones, which are acidic, lower the pH of blood, altering basic body functions and damaging tissues |
| Potential benefits of FIBER CONSUMPTION? | 1) Promotes bowel health/prevents hemorrhoids, constipation + other intestinal issues. 2) Reduces risk of diverticulosis 3) Reduce colon cancer 4) Enhance weight loss 5) Reduce rish of cardiovascular disease 6) May lower the risk for type 2 diabetes |
| Diverticulosis is? | Occurs when bulging pockets form in the wall of the colon. They get infected and inflamed, demanding proper treatment |
| How does fiber decrease blood cholesterol levels? | 1) High-fiber diet: fiber binds to the bile that is produced from cholesterol, resulting in relatively more cholesterol being excreted in the feces 2) Low-fiber diet: less fiber is bound to bile and excreted in the feces |
| Salivary amylase is? | An enzyme in saliva that breaks starch into smaller particles and eventually into the disaccharide maltose |
| Pancreatic amylase is? | An enzyme secreted by the pancreas into the sm, intestine that digests any remaining starch into maltose |
| Maltase is? | A digestive enzyme that breaks maltose into glucose |
| Sucrase is? | A digestive enzyme that breaks sucrose into glucose and frutose |
| Lactase is? | A digestive enzyme that breaks lactose into glucose and galactose |
| What is the primary goal of carbohydrate digestion? | Break down polysaccharides and disaccharides into monosaccharies that can then be converted to glucose |
| What does the pancreas do? | Produces digestive enzymes and bicarbonate, which are released ino the small intestine via the pancreatic duct |
| If glucose is not needed immediately for energy it is stored? | As glycogen in the liver and muscle |
| Insulin is? | The hormone secreted by the beta cells of the pancreas in response to increased blood levels of glucose; it facilitates the uptake of glucose by body cells |
| Glucagon is? | The hormone secreted by the alpha cells of the pancreas in response to decreased blood levels of glucose; it causes the breakdown of liver stores of glycogen into glucose |
| hypoglycemia is? | A condition marked by blood glucose levels that are below normal fasting levels.Gly |
| Glycemic index? (p. 113 in book) | The system that ssigns ratings (or values) for the potential of foods to raise blood glucose and insulin levels |
| Glycemic load? | The amount of carbs in a food multiplied by the foods glycemic index, divided by 100 |
| Added sugars (consume less than 10% of calories per day from added sugars)? | Sugars and syrups that are added to food during processing or preparation |
| Sugar and tooth decay | Eating sugars can cause an increase in cavities and gum disease. This is because bacteria in the mouth consume sugars present on the teeth and gums and produce acids, which eat away at these tissues |
| Whole grains are an excellent source of fiber... why? | Rich in micronutrients/phytochemicals; lower glycemic index and prompt a more gradual release of insulin ; results in less severe flucuation in insulin and glucose |
| Whole grains are amde of? | the bran, endosperm and germ |
| Forms of sugar commonly added to food? | p.116 in book to many to list |
| Terms used to describe grains and cereals on nutrition labels? | p. 119 in book to many to list |
| Enriched foods | Foods in which nutrients that were lost during processing have been added back, so that the food meets a specified standard |
| Fortified foods | Foods in which nutrients are added that did not originally exist in the food, or which existed in insignificant amounts |
| Fiber content of common foods women/men | women: 25g per day for womem men: 38g per day for men |
| What are good sources of fiber? | veggies, fruit, nuts and seeds |
| What does whole-grain breads provide? | more nutrition and fiber than breads made with enriched flour |
| Nutritive sweetners are? | Sweeteners such are sucrose, fructose, honey, and brown sugar, that contribute calories (energy) |
| nonnutritive sweeteners are? | Manufactured sweeteners that provide little of no energy, also called ALTERNATIVE SWEETENERS |
| Acceptable Daily Intake (ADI) is? | An FDA estimate of the amount of a nonutritive sweetener that someone can consume each day over a lifetime w/out adverse effects |
| Neotame is? | alternative sweetener that is 7,000 times sweeter than sugar |
| Stevia (approved in 2008 by FDA) aka Rebiana, Reb-A, Truvia, and Purevia | from the stevia plant from south america . 200 times sweeter than sugar and used commerically |
| Advantame (approved in 2014) | calorie free and 20,000 times sweeter than sugar. Okay for people with phenylketonuira. Used for frozen deserts, beverages, and chewing gum |
| Diabetes is? | Chronic disease in which the body can no longer regulate glucose w/in normal limits |
| Hyperglycemia is? | Condition in which the level of glucose in the blood is abnormally high- becomes chronic *ambutations are a common complication of uncontrolled diabetes |
| What race/ethnicity is most common for type 2 diabetes? | Alaska native/ American Indian @ 17.9% |
| MACROvascular complications (diabetes) | Damage to large blood vessels. Includes cardiovascular disease, which occurs b/c damage to the artery walls allows fatty plaque to accumulate and narrow or block the vessels |
| Microvascular complications (diabetes) | Damage to small blood vessels. For ex: the kidneys microscopic blood vessels, that filter blood/produce urine thicken. This impairs their function and can lead to kidney failure, Blood vessels that serve the eyes can swell and leak leading to blindness |
| Type 1 diabetes p.132-133 in book Classified as autoimmune disease | A disorder in which the body cannot produce enough insulin |
| Type 2 diabetes p.132-133 in book | A progressive disorder in which body cells become less responsive to insulin. Obesity is the most common trigger |
| Insulin Insensitivity | A condition in which the body becomes less sensitive (or more resistant) to a given amount of insulin, resulting in insulin having a biological effect that is less than expected |
| Impaired fasting glucose | Fasting blood glucose levels that are higher than normal but not high enough to lead to a diagnosis of type 2 diabetes |
| Prediabetes | A term used synonymously w/ impaired fasting glucose; it is a condition considered to be a major risk factor for both type 2 diabetes and heart disease |
| 3 blood tests used to diagnose diabetes | 1) fasting plasma glucose 2)oral glucose tolerance test 3)A1c |
| Complex carb refers to? | Polysaccharide |
| Storage form of glucose in animals is? | Glycogen |
| Gluconeogenesis is the? | synthesis of new glucose from amino acids |
| When we don't consume enough carbs, what substance does the body produce as an alternative fuel? | Ketones |
Created by:
CChanako
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