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Human Nutrition > Carbohydrates > Flashcards

Carbohydrates Flashcards

1
Q

Do simple carbs or complex carbs taste sweet?

A

Simple carbs taste sweet

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2
Q

Do simple carbs or complex carbs not taste sweet?

A

Complex carbs don’t taste sweet

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3
Q

What is a simple sugar that is not broken down further during digestion?

A

Monosaccharide

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4
Q

List 3 types of monosaccharides

A
  1. Glucose
  2. Fructose
  3. Galactose
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5
Q

What are sugars that are formed by the chemical bonding of 2 monosaccharides?

A

Disaccharides

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6
Q

What is a disaccharides that is found in table salt?

A

Sucrose

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7
Q

What is a disaccharides that is made from the breakdown of starch?

A

Maltose

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8
Q

What is a disaccharides that is found in milk?

A

Lactose

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9
Q

What two monosaccharides combine to form sucrose?

A

Glucose and fructose

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10
Q

What two monosaccharides combine to form maltose?

A

Glucose and glucose

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11
Q

What two monosaccharides combine to form lactose?

A

Glucose and galactose

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12
Q

What are like simple carbs, but have more sugar?

A

Complex carbs

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13
Q

What is a complex carb that contains many glucose units?

A

Polysaccharides

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14
Q

List the 3 types of complex carbs

A
  1. Starches
  2. Fibers
  3. Glycogen
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15
Q

What two complex carbs are made from plants?

A

Starches and fibers

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16
Q

Which complex carb is made from animals?

A

Glycogen

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17
Q

Have we been consuming fruits and vegetables throughout our history or only for a short period of time?

A

We have been consuming them throughout our history

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18
Q

Have we been consuming fruit juice throughout our history or only for a short period of time?

A

We have been consuming it for only a short period of time

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19
Q

What type of carbs are in vegetables?

A

Starches and fibers

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20
Q

What type of carbs are in fruits?

A

Sucrose, fructose and fiber

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21
Q

What type of fruits have starch in them?

A

Unripe fruits

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22
Q

What 2 contents are fruits and vegetables high in?

A

Water and vitamins

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23
Q

What 2 things are fruits and vegetables low in?

A

Calories and fat

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24
Q

Are fruits nutrient dense?

A

Yes

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25
Q

The majority of carbs in the standard American diet come from what?

A

Grains

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26
Q

What nutrients are missing from refined grains?

A

Vitamins and fiber

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27
Q

What is the removal of bran and germ from the grains?

A

Milling

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28
Q

Does milling help to get rid of a grains chemical defenses?

A

No

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29
Q

What types of processing did we use when we first started to consume grains?

A

Fermentation and soaking/sprouting

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30
Q

What are most dairy products made from?

A

Pasteurized cow milk

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31
Q

Are carbs in dairy products, simple, complex, or both?

A

Both

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32
Q

What simple carb is found in dairy?

A

Lactose

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33
Q

What complex carb is found in dairy?

A

Fiber

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34
Q

What is sugar that is very concentrated?

A

Refined sugar

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35
Q

What are the 2 different types of sweeteners?

A

Nutritive and Alternative

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36
Q

How long ago did we start consuming refined sugar?

A

150 years ago

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37
Q

Is refined sugar a nutritive sweetener, alternative sweetener, or both?

A

It’s a nutritive sweetener

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38
Q

Why do simple carbs taste sweet while complex carbs do not?

A

Simple carbs are small enough to fit our taste receptors while complex carbs are not

39
Q

Can nutritive sweetener be metabolized by the body?

40
Q

Can alternative sweetener be metabolized by the body?

41
Q

Why do people think that alternative sweetener is healthier than nutritive sweetener?

A

They don’t have any calorie content because they can’t be metabolized by the body

42
Q

What starts breaking down starch into glucose in the mouth?

A

The salivary amylase

43
Q

What continues to break down starch into glucose in the small intestine?

A

Pancreatic Amylase

44
Q

What is the only carb that is absorbed by intestinal cells?

A

Monosaccharides

45
Q

What occurs when your body no longer has the ability to produce and absorb lactase enzymes?

A

Lactose Intolerance

46
Q

When you have lactose intolerance what happens to the lactose that you consume?

A

It goes down to the large intestine and gut bacteria metabolizes it

47
Q

What does eating lactose when you are lactose intolerant cause?

A

Gas and bloating

48
Q

What are complex carbs that cannot be broken down into monosaccharides for absorption?

49
Q

What are the 2 types of fiber?

A

Soluble and Insoluble

50
Q

What is soluble fiber also known as?

A

Fermentable fiber

51
Q

What is an examples of soluble fiber?

A

Beans and oats

52
Q

Which type of fiber is easily metabolized by gut microbes?

A

Soluble fiber

53
Q

Which type of fiber isn’t easily metabolized by gut microbes?

A

Insoluble fiber

54
Q

What is an example of insoluble fiber?

A

Nuts and fruit skin

55
Q

What does the process of regulating blood sugar start with?

A

Carb consumption

56
Q

What do digested carbs do to blood sugar?

A

They elevate the blood glucose

57
Q

What is blood glucose also know as?

A

Blood sugar

58
Q

Fill in the Blank:

Without _____ glucose stays in the blood and keeps circling around

59
Q

What is excess glucose converted into?

A

Glycogen and fat

60
Q

What effectively lowers blood glucose level?

61
Q

What effectively increases blood glucose levels?

62
Q

What is released from the pancreas when you have a high blood sugar?

63
Q

What is released from the pancreas when you have a low blood sugar?

64
Q

What is released from adrenal glands when you go into fight-or-flight mode?

A

Epinephrine

65
Q

What is epinephrine also known as?

A

Adrenaline

66
Q

What is a term used when blood sugar levels are below 70 mg/dL for extended periods?

A

Hypoglycemia

67
Q

What is a term used when blood sugar levels are above 125 mg/dL for extended periods?

A

Hyperglycemia

68
Q

What are two ways that we can determine how food affects blood sugar?

A

Glycemic Index (GI) and Glycemic Load (GL)

69
Q

What is the ratio of blood glucose response to a given food compared to pure glucose?

A

Glycemic Index

70
Q

What is the formula to find the Glycemic Load?

A

(GI x (carb content - fiber content)) / 100

71
Q

Is the glycemic index or load a better indicator of the effect of blood sugar?

A

The glycemic load is a better indicator

72
Q

Fill in the Blank: High/Low

____ GI and ____ GL foods have a lower impact on blood sugar

A
  1. High

2. Low

73
Q

Fill in the Blank: High/Low

____ GI and ____ GL foods have a higher impact on blood sugar

A
  1. Low

2. High

74
Q

What is the range for low, intermediate, and high GI foods?

A

Low - <= 55
Intermediate - 56 - 69
High - >= 70

75
Q

What is the range for low, intermediate, and high GL foods?

A

Low - <= 10
Intermediate - 11 - 19
High - >= 20

76
Q

What do cells use first as an energy source?

77
Q

What is the order of what cells will use as an energy source?

A

Sugar (Glucose), fat, protein

78
Q

Why do cells use glucose as their first source of energy?

A

High blood sugar is dangerous

79
Q

What does using glucose as a first source of energy prevent?

80
Q

What is a metabolic state in which fat provides most of the fuel for the body?

81
Q

What are 2 ways that carbs can be stored in the body?

A

Glycogen and fat

82
Q

Does glycogen, fat, both, or neither have a limited capacity?

83
Q

Does glycogen, fat, both, or neither have an unlimited capacity?

84
Q

Where does glycogen store carbs?

A

In the liver and skeletal muscle

85
Q

Where does fat store carbs?

A

In the liver and adipose tissue

86
Q

What are two reasons fructose has been said to be a toxin?

A
  1. It can only be metabolized by the liver

2. It can be addictive

87
Q

Is fructose a toxin, why?

A

No because there are no good or bad nutrients, only foods that we are and aren’t adapted to eating

88
Q

What is the recommended daily allowance of carbs for adults?

89
Q

What is the average U.S intake of carbs per day?

A

180-330 g/day

90
Q

What foods should we be getting our carbs from?

A

Fruits, vegetables, and whole grains

91
Q

Are there any dietary requirements for carbs?

92
Q

Are carbs essential, why?

A

No because the liver can produce 180g/day, which is the amount of carbs that we need to consume

93
Q

What tissue requires carbs?

A

Red blood cells and neurons

94
Q

What is the upper limit for added sugar in the diet recommended by the FNB?

A

13 teaspoons or 10% of total carbs

Human Nutrition (21 decks)

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