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Nutrition & Physical Activity > Carbohydrates 2.1 > Flashcards

Carbohydrates 2.1 Flashcards

1
Q

How many kcal per gram for carbohydrates

A

4 kcal per gram

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2
Q

Glycogen is

A

A carbohydrates made of multiple glucose molecules

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3
Q

Describe structure of carbohydrates

A

Highly branched structure

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4
Q

Storage form of glucose in humans

A

Carbohydrates

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5
Q

Where are carbohydrates synthesized and stored

A

In the liver and muscles

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6
Q

Glucose has how many carbons

A

Six carbon in a ring

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7
Q

How do we find glucose in the bloodstream

A

Blood sugar or blood glucose

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8
Q

What does glucose do for cells

A

Serves as a source of fuel

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9
Q

What does fructose do in the liver

A

It is converted into glucose

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10
Q

What does galactose do in the liver

A

It is converted to glucose

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11
Q

What is sucrose

A

Glucose and fructose - table sugar

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12
Q

Lactose

A

Galactose and glucose - milk products

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13
Q

Maltose

A

Glucose and glucose - fermentation and alcohol production

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14
Q

What are the three types of disaccharides

A

Sucrose, lactose and maltose

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15
Q

Polysaccharides

A

Carbohydrates containing many glucose units from 10 - 1000+

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16
Q

What are complex carbohydrates made up of

A

Three or more single sugar units bound together

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17
Q

Are sugar bonds on carbohydrates digestible by humans

A

Some are and some aren’t

Fiber isn’t that is why they pass right through the body

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18
Q

How many monosaccharides is starch

A

3000+

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19
Q

Structure of amylose

A

Long straight chain

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20
Q

Examples of amylose

A

20% of starch in vegetables, beans, bread, pasta, and rice

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21
Q

Amylopectin structure

A

Highly branched

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22
Q

Percentage of starch in foods is amylopectin

A

80%

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23
Q

Structure of glycogen

A

Highly branched

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24
Q

How is glycogen stored

A

Stored form of carbohydrate in liver and muscles

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25
Q

How many kcals are energy stored as glycogen

A

1800 kcal

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26
Q

How many kcal are stored for blood glucose by the liver

A

400 kcal

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27
Q

How many kcal of glycogen are stored for muscle use b the muscles

A

1400 kcal

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28
Q

Can the body digest fiber - if no why not

A

Fiber is an indigestible polysaccharide - the body cannot break down the bonds

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29
Q

Soluble or vicious fiber

A

Dissolves or absorbs water

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30
Q

Insoluble or nonfermentable fiber

A

Does not dissolve in water nor easily metabolized by intestinal bacteria

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31
Q

Dietary fiber

A

Term used on nutrition facts labels for these non starch polysaccharides

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32
Q

Lingin, cellulose and hemicellulose - soluble or insoluble

A

Insoluble or nonfermentable - some hemicelluloses are soluble or viscous

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33
Q

Two types of fiber

A

Dietary and functional

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34
Q

Dietary fiber

A

Naturally occurring and intact no digestible carbohydrates and lingin

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35
Q

Functional fiber

A

Isolated non-digestible carbohydrate added to food because of their beneficial physiological effects

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36
Q

Characteristics of refined grains

A

Endosperm only, lower in fiber, lighter texture, less expensive

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37
Q

Nutrient dentist of refined grains

A

Lower in nutrient density but enriched

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38
Q

Blood glucose response for refined grains

A

Increased blood glucose response

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39
Q

Characteristics of whole grains

A

Contains all component of grain, higher in fiber, denser texture, more expensive, higher in vitamins, minerals, and antioxidants

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40
Q

Glucose response for whole grains

A

Complex carbohydrates with slower glucose response

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41
Q

Dietary guidelines for whole grains

A

Consume at least half of all grains as whole grains

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42
Q

Barley characteristics and health benefits

A

Characteristics - highest in fiber, slow cookies

Health benefits - lower cholesterol better than oat fiber

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43
Q

Characteristics and health benefits of buckwheat

A

Characteristics - high levels of nutin and high protein, gluten free
Health benefits - improved circulation and prevents LDL cholesterol from blocking blood vessels

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44
Q

Characteristics and health benefits of corn

A

Characteristics - sweet, gluten free

Health benefits - highest level of antioxidant

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45
Q

Characteristics and health benefits of oats

A

Characteristics - high in protein

Health benefits - lowers cholesterol

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46
Q

Characteristics and health benefits of quinoa

A

Characteristics - high quality protein, small, light colored round grain, gluten free
Health benefits - complete protein with essential amino acids

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47
Q

Characteristics and health benefits of rice

A

Characteristics - many varieties, brown lower in fiber but rich in nutrients, white is refined, gluten free
Health benefits - easily digested, colored rice is whole grain

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48
Q

Characteristics and health benefits of rye

A

Characteristics - high level of fiber in endosperm

Health benefit - rapid feeling of fullness, lower glycemic index

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49
Q

Characteristics and health benefits of wheat

A

Characteristics - large amounts of gluten enable bakers to make rising bread
Health benefits - look for term whole wheat

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50
Q

What are vegetables rich in

A

Vitamins and minerals

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51
Q

What are vegetables low in

A

Fats and calories

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52
Q

What does the fiber do in vegetables

A

Reduce risk of heart disease, obesity and type 2 diabetes

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53
Q

Five subgroups of vegetables from MyPlate

A

Dark green, starchy, red and orange, beans and peas, other veggies

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54
Q

What form do fruits provide carbohydrates in

A

Natural sugar and fiber

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55
Q

Which is better - whole or cut or fruit juices

A

Whole or cut up

56
Q

Do juices contain fiber

A

Very little

57
Q

What form does dairy provide carbohydrates in

A

Lactose

58
Q

Do nutritive sweeteners provide calories

A

Yes

59
Q

How many tsp of sugar per day do most Americans consume

A

20 tsp

60
Q

Recommendation of sugar per day

A

6 - 9 tsp

61
Q

What is high fructose corn syrup made up of

A

Made from corn, 55% fructose, constarch mixed with acid and enzymes

62
Q

What is high fructose corn syrup starch broken down into

A

Glucose

63
Q

How many lbs of high fructose corn syrup does an average american consume a year

A

25

64
Q

Types of sugar alcohols

A

Sorbitol and xylitol

65
Q

How many kcal per gram for sugar alcohol

A

2.6 kcal per gram

66
Q

Does sugar alcohols promote tooth decay

A

No

67
Q

Do alternative sweetness provide calories

A

No

68
Q

Safety of sweeteners is determined by the FDA and indicated by the

A

Acceptable daily intake (ADI)

69
Q

Enzymes that help with digestion are made via

A

Mouth, pancreas, and small intestine

70
Q

Salivary amylase

A

Break starch to shorter saccharides, prolonged chewing

71
Q

What does cooking do to tissues

A

Softens fibrous tissues

72
Q

Types of carbohydrate digesting enzymes

A

Amylase, maltase, sucrase, and lactase

73
Q

Amylase - role, found, made

A

Starch digesting, found in saliva, made by pancreas

74
Q

Maltase - role, made

A

Acts on maltose, made by absorptive cells of small intestine, digests maltose to two glucose

75
Q

Sucrase - role, made

A

Acts on sucrose, made by absorptive ells of small intestine, digest sucrose into glucose and fructose

76
Q

Lactase - role, made

A

Acts on lactose, made by absorptive cells of small intestine, digests lactose into glucose and glucose

77
Q

What is lactose maldigestion and intolerance caused by

A

Reduction is lactase enzyme so undigested lactose is not absorbed and it is metabolized by the large intestinal bacteria

78
Q

Primary lactose maldigestion

A

Lactase reduction for no reason

79
Q

Secondary lactose maldigestion

A

Reduction due to specific cause

80
Q

How is glucose and galactose absorbed

A

Follow active absorption process, need specific carrier and energy input

81
Q

How is fructose absorbed

A

Facilitated diffusion, carried used, no energy

82
Q

How is galactose and fructose absorbed

A

Liver metabolizes it into glucose

83
Q

Pathway of glucose in the body

A

Bloodstream for transport to organs, brain, muscle, kidneys and adipose tissue - produce glycogen for storage of glucose - produce fat if excess carbohydrates are consumed

84
Q

What do bacteria in the large intestine do

A

Ferment soluble fibers into acid and gases which are absorbed - healthy!!

85
Q

Diverticula

A

Pouches protrude through exterior wall of large intestine

86
Q

Diverticulosis

A

Having many diverticula in the large intestine

87
Q

Diverticulitis

A

Inflammation of diverticula caused b acid produced by bacterial metabolism inside diverticula.

88
Q

What does fiber due to colon cancer

A

Increasing fiber decreases risk of colon cancer

89
Q

Function of carbohydrates in the body

A

Give us energy

90
Q

What does glucose do to proteins

A

Supplies enough carbohydrates to prevent breakdown of protein for energy

91
Q

What does glucose do to ketones

A

Adequate carbohydrates prevents the inefficient breakdown of fats to kenos

92
Q

Hypoglycemia

A

Low blood glucose

93
Q

Hyperglycemia

A

High blood glucose

94
Q

Pancreas releases

A

Insulin and glucagon

95
Q

Functions of insulin

A

Promotes glycogen synthesis, increases glucose uptake by the cells, reduced gluconeogenesis, lowers blood glucose overall

96
Q

Gluconeogenesis

A

Conversion of amino acids into glucose

97
Q

Functions of glucagon

A

Breakdown of glycogen and enhances gluconeogenesis, raises blood glucose

98
Q

Blood insulin levels during exercise

A

Insulin levels decrease and glucose increases - more glucose is taken up into the cells and less insulin is used

99
Q

Glycemic index (GI)

A

Ratio of blood glucose response to a given food

100
Q

Glycemic load

A

Measure of both the quality and quantity of carbohydrates in a meal

101
Q

Glycemic load =

A

GI/100 * net grams of planned carb

102
Q

What does soluble fiber do to cholesterol

A

Binds to it so that it passes right through your body - lowers blood cholesterol

103
Q

What does soluble fiber do to insulin and glucose

A

Slows down glucose reabsorption and decreases insulin release

104
Q

What is the RDA amount grams for carbs a day

A

130 grams for adults

105
Q

Acceptable macronutrient distribution range for carbs is what percent of total kcals

A

45 to 65 percent

106
Q

Fiber AI for women a day

A

25 grams a day

107
Q

Fiber AI for men a day

A

38 grams a day

108
Q

AI goal per 1000 kcal in grams of fiber

A

14 grams per 1000 kcal

109
Q

DV goal per 2000 kcal ing rams of fiber

A

28 grams for 2000 kcal

110
Q

Average US intake of fiber per day in grams

A

17 grams per day

111
Q

What happens if we have too much fiber

A

We need extra fluid, can decrease availability of some minerals

112
Q

Dietary guidelines for limit of daily intake from added sugars

A

10%

113
Q

What in the mouth contributes to dental caries

A

Dietary starches fermented in the mouth

114
Q

Dental caries

A

Erosions on surface of tooth caused by acids made by bacteria as they metabolize sugars

115
Q

Type 1 diabetes - who, genetic or not, body

A

Occurs more often in children, genetic, body stops producing insulin

116
Q

Type 2 diabetes - who, genetic or not, body

A

People over 40, not genetic

117
Q

Which form of diabetes is most common

A

2

118
Q

Diabetic hypoglycemia

A

Diabetics who use insulin - occurs two to four hours after eating a meal - shakiness, sweating, palpations, anxiety and hunger

119
Q

Symptoms of metabolic syndrome

A

High blood pressure, low HDL cholesterol, elevated glucose, elevated triglycerides, abdominal obesity

120
Q

Desirable body fat for male athletes

A

5 to 18 %

121
Q

Desirable Boyd fat for female

A

17 to 28 %

122
Q

Carbohydrate percentage of total calories

A

45 to 65 %

123
Q

Grams of carbohydrates per kg of body weight for light or skilled based activity

A

3 to.

124
Q

Grams of carbohydrates per kg of body weight for moderate intensity activity

A

5 to 7

125
Q

Grams of carbohydrates per kg of body weight for training several hours a day

A

12

126
Q

How many grams of carbohydrates are in each serving of starches

A

15

127
Q

How many grams of carbs are in a serving of veggies

A

5

128
Q

How many grams of carbs are in one serving of fruit

A

15

129
Q

How many grams of carbs are in a serving of milk

A

12

130
Q

How many grams of carbs are in a serving of sweets

A

15

131
Q

What does carbohydrate loading do

A

Maximizes glycogen storage before the event, increases muscle glycogen stores, for events longer than 90 minutes

132
Q

How early before an event should you have a meal

A

Light meal 1 to 4 hours prior

133
Q

When should an athlete replenish fuel during an event

A

For an event that last longer than 60 minutes

134
Q

How many carbs per hour should a person eat during an event

A

30 to 60 grams

135
Q

What do sports drinks do

A

Maintains blood glucose level and blood volume - supply electrolytes

136
Q

Grams of carbs after workout

A

1.2 to 1.5 grams per kg of body weight

137
Q

Grams of protein to eat after a workout

A

15 to 25 grams of high quality protein

Nutrition & Physical Activity (3 decks)

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