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nutrition unit 5
| Question | Answer |
|---|---|
| carbohydrates | class of nutrients that is a major source of energy for the body (glucose/blood sugar) |
| what kinds of food groups are carbohydrates? | sugar, starches, and most kinds of fiber |
| how do plants make carbohydrates? | by using the sun's energy to combine carbon, oxygen, and hydrogen atoms from carbon dioxide (carbo) and water (hydrate) |
| true/false: carbohydrates are an organic nutrient | true |
| why are carbohydrates an organic nutrient? | because they contain carbon |
| what do cells in the body do with carbohydrates? | they metabolize/burn this energy in order for the body to function properly (ex. muscle contraction, enzyme production, bone growth) |
| what can overconsumption of carbohydrates lead to? | excess body fat |
| what kind of carbohydrate is sugar? | simple carbohydrate |
| monosaccharide | simple (single) sugar that is the basic molecule of carbohydrates |
| what are the 3 most important dietary monosaccharides in carbohydrates? | glucose, galactose, fructose |
| glucose | monosaccharide that is a primary fuel for muscles and other cells; also called “blood sugar”; six-sugar carbon |
| what is glucose a primary fuel/energy source for? | muscle cells, red blood cells, nervous system cells |
| what are good, natural food sources of glucose? | fruits and veggies. especially grapes, berries, corn, carrots |
| galactose | monosaccharide that is a component of lactose; six-sugar carbon |
| where can galactose be found in food? | milk |
| what does lactose convert to? | galactose |
| what is galactose stored as in the body? | it is stored as glycogen in the liver |
| fructose | monosaccharide in fruits, honey, and certain vegetables; also called “levulose” or “fruit sugar”; five-sugar carbon |
| what is fructose naturally found in? | fruit, honey, and veggies such as cabbage, green beans, asparagus |
| what does the body convert fructose into? | glucose |
| why does fructose taste sweeter than other natural sugars? | because its chemical structure is five-carbon instead of six-carbon |
| disaccharide | simple sugar comprised of two monosaccharides |
| what are the 3 most important disaccharides in carbohydrates? | lactose, maltose, sucrose |
| lactose | disaccharide comprised of a glucose and a galactose molecule; “milk sugar” |
| where is lactose found? | in milk and products made from milk like yogurt and ice cream |
| maltose | disaccharide comprised of two glucose molecules; “malt sugar” |
| how is maltose made? | from the breakdown of certain, more complex carbohydrates |
| what is high-maltose syrup used in? | brewing beer and flavoring ingredient in foods |
| sucrose | disaccharide comprised of a glucose and a fructose molecule; better known as “table sugar” |
| in what foods does sucrose occur naturally in? | honey, maple syrup, carrots, pineapples |
| where is sucrose refined from? | sugarcane and sugar beets |
| why is table sugar a rich source of empty calories? | because the refining process strips away the small amounts of vitamins and minerals in sugarcane and sugar beets |
| what does the GI tract digest sucrose into? | glucose and fructose molecules. therefore, the body can't distinguish whether the glucose or fructose came from table sugar or honey |
| true/false: natural sugars make up a big percentage of all sugars in American diets | false. added sugars make up sugar intake in most American diets |
| added sugars | sugars added to foods during processing or preparation |
| what are 2 refined/added sugars? | sucrose and high-fructose corn syrup (HFCS) |
| added/refined sugar kcal/g | 4 |
| what foods are usually considered added sugar? | sugars and syrups |
| true/false: added sugars are listed on food labels | true |
| true/false: corn syrup is sweeter than glucose | true |
| what is high-fructose CORN syrup made from? | corn |
| what are some examples of food that contain high-fructose corn syrup? | baked goods, candy, any sugary processed foods |
| alternative sweeteners | substances that are added to sweeten foods while providing few or no kilocalories |
| what sugar alcohols are included in alternative sweeteners? | sorbitol, xylitol, erythritol, mannitol |
| true/false: sugar alcohols promote dental decay | false |
| what do alternative sweeteners replace? | sucrose |
| what products are alternative sweeteners used in? | sugar-free chewing gum, breath mints, and diabetic candies |
| true/false: alternative sweeteners are fully absorbed by the GI tract | false |
| alternative sweeteners kcal/g | 2 |
| when consumed in large amounts, what can sugar alcohols cause? | diarrhea (except for erythriol) |
| high-intensity (artificial) sweeteners | group of manufactured alternative sweeteners that are intensely sweet-tasting compared to sugar |
| list of artifical sweeteners | saccharin, aspartame, acesulfame-K, sucralose, neotame, monk fruit extract, steviol glycosides, advantame |
| steviol glycosides | high-purity substances from stevia leaves |
| artificial sweeteners kcal/g | 0 |
| what do artificial sweeteners help with? | control energy intake and manage body weight |
| true/false: artificial sweeteners are approved safe by the USDA | true |
| which artificial sweeteners have an established ADI? | aspartame, saccharin, acesulfame-K, sucralose |
| what does aspartame consist of? | 2 amino acids (building blocks of protein) phenylalanine and aspartic acid |
| phenylketonuria (PKU) | a rare, inherited disorder that results in the body's inability to use phenylalanine properly |
| how is PKU diagnosed? | physicians generally rely on a simple blood test that's conducted on infants within 48 hours after birth |
| what happens if an infant with PKU isn't treated with a special diet? | phenylalanine accumulates in the child's bloodstream and causes severe brain damage |
| true/false: FDA requires warning statement of PKU on food labels that contain phenylalanine | true |
| polysaccharides | compounds comprised of several monosaccharides bonded together |
| what do plant and animal cells use polysaccharides for? | to store energy and to make structural components like stems and leaves |
| what do the most common dietary polysaccharides consist of? | hundreds of glucose molecules in digestible and indigestible forms |
| starch | storage form of glucose in plants |
| true/false: the GI tract digests and absorbs starch | true |
| starch kcal/g | 4 |
| glycogen | storage form of glucose in humans and other animals |
| what are the major sites for glycogen formation and storage in the body? | muscles and the liver |
| why aren't most animal foods a source of carbohydrates? | because muscle glycogen breaks down soon after an animal dies |
| what kinds of foods contain starch? | seeds, roots, tubers (fleshy underground stems) |
| list of starchy foods | bread and cereal products made from wheat, rice, barley, oats; veggies like corn, squash, beans, peas; tubers like potatoes, yams, taro, cassava, jicama |
| true/false: digestion releases glucose molecules | true |
| how do animals store glucose? | they store it as glycogen |
| dietary fiber (fiber) | indigestible plant material; most types are polysaccharides |
| examples of fiber polysaccharides | cellulose (glucose units), hemicellulose, pectin, gums, mucilages, lignin |
| what is the only fiber that is not a carbohydrate? | lignin |
| why you can't digest fiber in small intestine | human intestinal enzyme breaks the link between glucose units. glucose units are absorbed in small intestine |
| why you can't digest fiber in large intestine | no human intestinal enzyme can break the link between glucose units of cellulose. cellulose reaches large intestine |
| soluble fiber | forms of dietary fiber that dissolve or swell in water |
| insoluble fiber | forms of dietary fiber that generally don’t dissolve in water |
| insoluble fiber physiological affects | increases fecal bulk and speeds fecal passage through large inteestine. may ease bowel movements |
| insoluble fiber food sources | plants, wheat, rye, brown rice, veggies, whole grains, wheat bran |
| soluble fiber physiological affects | delays stomach emptying; slow glucose absorption; lower blood cholestrol |
| soluble food sources | apples, bananas, citrus fruits, carrots, oats, barley, psyllium seeds, beans, food thickeners |
| other health benefits of fiber | blood glucose control and GI health |
| carbs amdr | 45-65% of total energy |
| average carb intake for americans | 47% |
| in 2017, what was the average intake of added sugars per day? | 22 teaspoons |
| according to U.S. dietary guidelines, what is the daily limit of added sugars per day? | less than 10% (12 tsp) |
| what is a major source of added sugars in american diets? | sugar-sweetened beverages such as soft drinks, fruit -ades, sweetened coffees and teas, energy drinks |
| how can you reduce intakes of sugar-sweetened drinks? | replace soft drinks with 100% naturally sweetened fruit juice or pure water, limit intake of sweet drinks, eat real fruits |
| carbohydrate digestion in mouth | some starch is broken down by maltose by salivary amylase |
| carbohydrate digestion in stomach | the activity of salivary amylase soon stops the acidic environment of the stomach |
| carbohydrate digestion in small intestine | an amylase secreted into the small intestine by the pancreas (pancreatic amylase) breaks down starch into maltose |
| carbohydrate digestion in small intestine 3a | maltase digests maltose into glucose. sucrase digests sucrose into glucose and fructose. lactase breaks down lactose into glucose and galactose. fiber isn't digested |
| carbohydrate digestion in liver | glucose, fructose, and galactose are absorbed by intestinal absorptive cells and transported to the liver by the hepatic portal vein. the liver converts fructose and galactose into glucose |
| carbohydrate digestion in large intestine | some soluble fiber is fermented by bacteria in the large intestine |
| carbohydrate digestion in rectum | very little dietary carbohydrate is eliminated in feces |
| insulin | hormone that helps lower blood glucose levels |
| what cells produce insulin? | beta cells |
| what cells make glucagon? | alpha cells |
| how does insulin help lower blood glucose levels? | by signaling cells to allow glucose to enter them |
| what does glucagon signal? | it signals certain cells to release glucose into the bloodstream, which raises the level of glucose in the bloodstream |
| glucagon | hormone that helps regulate blood glucose levels |
| healthy fasting blood glucose level | between 70 and 100 mg/dl of blood |
| what happens when you haven't ate for a while? | your blood glucose level begins to fall, you start to feel hungry, your stomach growls |
| what happens if you decide to eat? | after the carbs from the food are absorbed, blood glucose levels begin to rise |
| how does pancreas respond after you eat? | it releases insulin into the bloodstream |
| what does insulin do in the bloodstream? | it lowers blood glucose levels so you no longer feel hungry |
| what happens when you decide to ignore hunger? | blood glucose levels drop. the pancreas releases glucagon in the bloodstream |
| what happens when glucagon is released into the bloodstream? | it opposes insulin's affects by promoting breakdown of glycogen in liver. this process adds glucose to the bloodstream, boosting blood glucose level |
| how long can someone not eat but have enough glucose energy? | 24 hours |
| Need energy after absorbing glucose? | Liver releases glucose into bloodstream |
| Don’t need energy? | Glucose is stored as glycogen, primarily in the liver and muscles |
| what does the liver do relating to glucose? | Some glucose is converted to fat and stored. Newly-made fat can also be released into the bloodstream |
| what happens when blood glucose drops? | When blood glucose level drops, liver breaks down glycogen, releasing glucose into bloodstream |
| true/false: small amounts of glucose is needed for efficient fat metabolism | true |
| what happens when someone fasts, starves, or follows a low-carb/high-protein diet? | excessive amounts of ketone bodies form |
| ketone bodies | chemicals that result from the incomplete breakdown of fat for energy |
| how is ketoacidosis formed? | too much ketone bodies disrupt body's ability to maintain normal blood chemistry, resulting in loss of consciousness and death |
| how to prevent excess ketone body production | meet the carb RDA (130 g/day) |
| true/false: some amino acids are a source of glucose | true |
| what are amino acids the building blocks of? | protein |
| what contributes to excess body fat? | excess intake of calories from carbs, fat, protein, and/or alcohol |
| how do carbs contribute to weight gain? | eating digestible carbs reduce the body's need to use stored fat as energy; foods with high amounts of refined carbs don't satisfy appetites well; drinking sugar-sweet drinks; eating hidden-fat snack foods full of refined carbs and fats |
| non-alcoholic fatty liver disease (NAFLD) | accumulation of fat in the liver that’s not caused by alcohol consumption (too much fat in liver) |
| about how many americans have NAFLD? | estimated 30-40% |
| what are risk factors or contributions to NAFLD? | obesity, type 2 diabetes, excess intake of carbs, especially fructose |
| true/false: there's treatment for NAFLD | false |
| what can one do to reduce risk for NAFLD? | lose excess body fat and follow a healthy diet pattern |
| what could having NAFLD lead to? | hepatitis |
| hepatitis | inflammation of the liver |
| what can hepatitis lead to? | liver cancer or cirrhosis of the liver |
| cirrhosis | a condition in which liver cells have died and are replaced with scar tissue |
| diabetes mellitus | group of serious chronic diseases characterized by abnormal glucose, fat, and protein metabolism. the body cannot regulate blood glucose levels properly and remain abnormally high, even during fasting |
| what are the 2 major types of diabetes mellitus? | type 1 and type 2 |
| which type of diabetes is more common? | type 2. 5 to 10% of people in U.S. diagnosed with diabetes have type 1. |
| true/false: according to government estimates, more than one out of three adult Americans have prediabetes | true |
| true/false: people with prediabetes are very likely to develop type 2 diabetes unless they make diet and lifestyle changes | true |
| normal fasting blood glucose levels | 70 to 99 mg/dl |
| prediabetic fasting blood glucose levels | 100 to 125 mg/dl |
| diabetic fasting blood glucose levels | 126 mg/dl or greater |
| why do people with untreated diabetes have high blood glucose levels? | their bodies don't produce any or enough insulin. in other cases, people produce insulin but their cells don't respond properly to it (insulin resistance) |
| in addition to high glucose blood levels, what else do people with diabetes usually experience? | excess thirst and frequent urination, vaginal yeast infections (women), impotence (men), sores that don't heal properly |
| in addition to type 2 diabetes symptoms, what do those with type 1 diabetes usually experience? | increased appetite with weight loss, "fruity" breath, fatigue and confusion |
| untreated or poorly controlled diabetes damages what? | nerves, organs, blood vessels |
| what is diabetes a major cause of? | heart disease, kidney failure, blindness, lower limb amputations |
| what is the 7th leading cause of death in U.S? | diabetes |
| about how many adults overall in the U.S. have diabetes? | 30 million; many people don't know they have diabetes |
| type 1 diabetes | autoimmune disease |
| why does type 1 diabetes occur? | certain immune system cells don't recognize the body's own insulin-producing cells of the pancreas (beta cells). as a result, the immune system cells attack and destroy the pancreatic cells |
| what could be some possible causes of type 1 diabetes? | genetic susceptibility, environmental factors, exposure to certain viral intestinal infections |
| how do people with type 1 diabetes obtain insulin? | through injections, inhalers, or pumps. in some cases, artificial pancreases are used |
| type 2 diabetes | insulin resistance caused by excessive intake of carbs and fats. as a result, blood glucose levels rise to abnormal levels |
| insulin resistance | cells don't respond well to insulin |
| diabetes risk factors? | physical inactivity, overweight or obese, genetically predisposed, ethnically predisposed |
| how to manage diabetes | regular exercise, weight loss, special diets, medication |
| how having diabetes affects pregnancy | if a pregnant woman with diabetes has poor control of her blood glucose level, her embryo/fetus can develop birth defects, grow too fast, and have abnormal blood glucose levels |
| gestational diabetes | women who develop diabetes during pregnancy |
| true/false: women who get gestational diabetes are more likely to develop type 2 diabetes later in life | true |
| poorly controlled diabetes during pregnancy risk factors | miscarriage, stillbirth, premature birth |
| how to maintain normal range blood glucose levels | carefully plan and space out meals, individualize treatment plans, take daily blood tests, measure hemoglobin A1C |
| hemoglobin | compound in red blood cells that carry oxygen. |
| what does glucose in the bloodstream attach to? | hemoglobin |
| true/false: the more glucose in your bloodstream, the more hemoglobin | true |
| no diabetes A1C level | below 5.7% |
| prediabetes A1C level | 5.7 to 6.4% |
| diabetes A1C level | 6.5 or above |
| true/false: type 1 diabetes can be prevented | false |
| glycemic index (GI) | measure of the body’s blood glucose response after eating a food that supplies 50 g of digestible carbohydrates as compared to a standard amount of glucose or white bread |
| high GI foods | above 70 |
| low GI foods | 55 or below |
| glycemic load (GL) | value determined by multiplying the glycemic index of a carbohydrate-containing food by the amount of carbohydrate in a typical serving of the food |
| high GL foods | above 20 |
| low GL foods | less than 10 |
| what do GI and GL levels reflect? | a single food's effect on blood glucose levels. the increase is less dramatic when the food is eaten as a part of a meal that contains a mixture of macronutrients |
| hypoglycemia | condition that occurs when the blood glucose level is abnormally low (less than 70 mg/dl) |
| how does the body respond to rapidly decreasing blood glucose levels? | by secreting epinephrine/adrenaline |
| hypoglycemia symptoms | irritable, restless, shaky, sweaty |
| reactive hypoglycemia | occurs after eating a lot of highly refined carbs because the pancreas responds by releasing too much insulin |
| how can carbs, especially simple sugars, contribute to tooth decay? | bacteria that lives in teeth and gums use carbs in food for energy needs. the bacteria produces acid that damages tooth enamel and results in decay |
| nursing bottle syndrome | when a sleepy child sucks on a sugary bottle, the carb-rich solution stays in contact with teeth, increasing the likelihood of decay |
| how to prevent nursing bottle syndrome | give a child a bottle of water at bedtime instead of milk, juice, or other sugary drinks |
| lactose intolerance | inability to digest lactose properly |
| what happens when a lactose-intolerant person consumes lactose? | the disaccharide isn't completely digested and absorbed by the time it enters the large intestine. bacteria that reside in the large intestine breakdown lactose and produce irritating gases and acids as metabolic by-products, causing pain and discomfort |
| lactose intolerance signs and symptoms | intestinal cramps, bloating, gas, diarrhea |
| milk allergy | an immune response to protein in milk. different from lactose intolerance |
| why can some lactose-intolerant people eat hard (aged) cheeses and yogurt without experiencing digestive tract problems? | milk loses most of its lactose content when its processed to make aged cheeses |
| true/false: food processing can reduce lactose content of dairy foods | true |
| cow milk alternatives | soy milk, almond milk. oat milk. products pretreated with lactase, lactase-containing solutions/pills |
| FODMAPs | carbohydrates and sugar alcohols that the digestive tract doesn’t digest and fully absorb |
| what happens when you consume FODMAPs? | they attract water while passing through the intestines and the bacteria that reside in these intestines can ferment FODMAPs for their energy needs |
| FODMAP symptoms | abdominal cramping, intestinal bloating, cramps, diarrhea |
| some examples of FODMAPs | fructose, lactose, xylitol, sorbitol |
| what can high fiber consumption reduce the risk of? | certain intestinal tract disorders, obesity, diabetes, cardiovascular disease (heart disease and stroke), colorectal/colon cancer |
| what can a high fiber diet help prevent? | constipation and the development of diverticula and inflamed hemherroids |
| how fiber helps weight control | a high-fiber diet increases volume of food eaten, creates stomach fullness, and lowers energy content |
| how does fiber help reduce cardiovascular disease? | soluble fiber can lower blood cholesterol level |
| fiber AI (adequate intake) for men | 38 g/day |
| fiber AI for women | 25 g/day |
| some things to do to increase fiber intake | eat foods with at least 2.5 grams of fiber per serving; eat unrefined/unenriched grains/wheat; read ingredients list on labels; eat fresh, whole fruits and veggies; eat more legumes |
| what happens if you eat too much fiber? | it may interfere with the intestinal absorption of minerals and increase intestinal gas production |
| what other practices contribute to intestinal gas? | swallowing air, drinking carbonate beverages, chewing gum |
Created by:
rachelrobinson