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Nutrition and health > Carbohydrates > Flashcards

Carbohydrates Flashcards

1
Q

Normal level of glucose in blood

A

4-6mmol/L

fasting

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2
Q

AI for fiber for men

A

38g/day

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3
Q

AI for fiber for women

A

25g/day

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4
Q

DV for fiber

A

25g per 2000kcal

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5
Q

The pancreas releases __ when there is an increase in blood glucose

A

INSULIN

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6
Q

The pancreas releases __ when there is a decrease in blood glucose

A

GLUCAGON

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7
Q

Glycemic load

A

glycemic index x grams of carbs

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8
Q

Glycemic Index

A

Scale that ranks a carbohydrate-containing food or drink by how much it raises blood sugar levels after it is eaten or drank

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9
Q

Glycemic response

A

extent to which a food raises blood glucose concentration and elicits insulin response

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10
Q

AMDR for carbs

A

45-65%

= 225g-325g

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11
Q

AMDR for fat

A

20-35%

= 44g-78g

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12
Q

AMDR for protein

A

10-35%

= 50g-175g

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13
Q

RDA of carbs (glucose) needed for brain

A

130g

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14
Q

High GI foods

A

processed foods (white bread, ice cream, coke), ready-to-eat cereal (corn flakes)

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15
Q

Low GI foods

A

lentils, beens, hummus, peanut, milk products

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16
Q

Moderate GI foods

A

whole grain, fruits

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17
Q

Main source of carbs

A

plants, thanks to photosynthesis

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18
Q

What is the chief source of energy, preferred source for the brain, nerve cells, red blood cells

A

Glucose

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19
Q

Monosaccharides

A
  • glucose
  • fructose
  • galactose
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20
Q

Which monosaccharide is a pentagone and is the sweetest ?

A

fructose

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21
Q

Which monosaccharide is part of every disaccharide?

A

Glucose

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22
Q

How are disaccharides formed?

A

Condensation reaction, water is released

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23
Q

When and how are disaccharides broken down?

A

During digestion, by hydrolysis

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24
Q

Disaccharides

A
  • Sucrose (glucose + fructose)
  • Maltose (glucose + glucose)
  • Lactose (glucose + galactose)
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25
Q

Example of maltose, sucrose, lactose

A

maltose : barley
sucrose : table sugar
lactose : milk

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26
Q

Polysaccharides

A
  • Glycogen
  • Starch
  • Fiber
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27
Q

Glycogen

A

Storage from of glucose in humans
Highly branched
Not in plants

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28
Q

Starch

A

Storage form of glucose in plants
Long, branched and unbranched chains
In grains, legumes, root crops
ex: amylopectin (branched), amylose (unbranched)

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29
Q

Fiber

A

Structural part of plants
Soluble or insoluble
Non digestible
ex: cellulose

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30
Q

Calories in fiber

A

1.5-2.5 kcal/g (avg 2)

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31
Q

How come fiber gives us energy ?

A

Some bacteria in the GI tract ferment fibres

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32
Q

Which fiber is in oats, barley, legumes, citrus fruits

A

SOLUBLE

  • viscous
  • fermentable
  • adds thickness
  • gives energy
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33
Q

Which fibre is in whole-grain (bran), vegetables

A

INSOLUBLE

  • non viscous
  • less fermentable
  • touche, stringy, gritty
  • doesn’t give energy
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34
Q

Resistant starch

A

Starch molecules that resist digestion, functioning like fiber
ex: raw potato, green banana

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35
Q

Digestion of starch

A

mouth - amylase breaks starch to maltose
stomach - amylase inactivated by acids
s intestine & pancreas - pancreatic amylase breakdown starch. On the surface of the small intestine : maltase, sucrase, lactase breakdown disaccharides to monosaccharides, intestinal cells absorb the mono.

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36
Q

Digestion of fiber

A

mouth - moistens fibre
stomach - fibre not digested
s intestine - delays absorption of other nutrients, feeling of satiety
l intestine - bacterial enzymes digest fiber

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37
Q

Where does most digestion of carbs occur?

A

In the small intestine, via pancreatic amylase

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38
Q

What is the consequence of bacteria fermenting fiber

A

causes gas, water, short chain fatty acids to be produced

39
Q

What enters in capillaries in intestinal villi?

A

Monosaccharides

40
Q

How do monosaccharides travel to liver?

A

Via portal vein

41
Q

Once in liver, fructose and galactose are converted to

A

Glucose

42
Q

What enters the intestinal cell via ACTIVE transport?

A

glucose and galactose

- FAST (requires energy)

43
Q

What enters the intestinal cell via FACILITATED DIFFUSION?

A

fructose

- SLOW, passive

44
Q

What is fibre’s role?

A

Holds water, regulates bowel activity, binds bile, cholesterols and some minerals

45
Q

When is lactase activity highest?

A

highest : immediately after birth

It declines with age : 70% population loses the activity

46
Q

Symptoms of lactose intolerance

A
  • bloated
  • flatulence
  • cramps
  • nausea
  • diarrhea
47
Q

Causes of intolerance

A
  • age
  • medicine
  • prolonges diarrhea
  • malnutrition
    => cause damage to intestinal vili
48
Q

Lactose intolerance is mostly where?

A

in Southeast Asians, Aboriginal

trait has a genetic component

49
Q

Lactose intolerance is an allergy, T/F

A

F

= lack of production of lactase on brush border of vili

50
Q

What is an alternative for lactose-intolerant people

A
  • fermented milk products (yoghurt, kefir, cheese)
  • lactose -reduced milk
  • milk with a meal
  • lactase pills (have active bacteria)
51
Q

How much lactose in low fat yoghurt?

A

15g

-> lactose content is higher than milk

52
Q

A person has a low tolerance to lactose, would you suggest low fat yoghurt or high fat yoghurt?

A

high fat yoghurt

53
Q

Which types of fibres do you want?

Want both types at varying degrees

A
  • insoluble (non-viscous)
    cellulose, ligin, hemicellulose, fibrous veg, wheat bran , black beans
  • soluble (viscous)
    pectins, gums, beans, legumes, nuts, fruits, oats
    guar gum, carrageenan
54
Q

Excessive intake of fiber can cause

A

intestinal discomfort and interfere with mineral absorption

55
Q

adequate fiber intake

A

lowers blood cholesterol, prevents colon cancer, prevents appendicitis, controls diabetes

56
Q

What is the UL for fiber

A

none

57
Q

How much fiber does the average canadian consume?

A

11-16g

58
Q

Actions in the body of soluble fiber and health benefits

A

actions in body : decrease cholesterol by binding bile, slow glucose absorption, slow transit of food through GI trac, hold moisture, increase satiety
health benefits : lower risk of heart disease, diabetes, help weight management

59
Q

Actions in the body of insoluble fiber and health benefits

A

actions in body : increase fecal weight

health benefits : decrease constipation, decrease risk of haemorrhoids, decrease risk of colon cancer

60
Q

Someone wants to increase their satiety and help with their weight management, what should they consume?

A

barley, oats, oat bran, rue, fruits, legumes, seaweeds, seeds & husk

61
Q

Someone wants to reduce constipation, reduce risk of colon and rectal cancer, what should they consume?

A

brown rice, fruits, legumes, seeds, wholesaled grain, vegetables

62
Q

What occurs with cholesterol when consume HIGH FIBER diet

A

more chol is carried out of the body (through bile)

63
Q

What occurs with cholesterol when consume LOW FIBER diet

A

more chol (from bile) is reabsorbs and returned to bloodstream

64
Q

What organ makes bile?

What organ stores it?

A

Liver makes it

Gallbladder stores it

65
Q

Prune juice contains __ which has a laxative effect

A

SORBITOL

66
Q

Ketosis

A

Not enough glucose, breakdown

67
Q

How does glucose function in metabolism ?

A 
Is oxidised for energy, 
converted to glycogen for energy storage 
converted to fat for energy storage
prevents ketosis 
precursor for amino acids
68
Q

Can glucose reassemble when broken in half? When broken into smaller molecules?

A

YES

NO

69
Q

Which organ is the first to respond to blood glucose changes?

A

Pancreas

70
Q

when INCREASE in blood glucose

A

pancreas releases INSULIN

71
Q

when DECREASE in blood glucose

A

pancreas releases GLUCAGON

72
Q

Epinephrine acts like

A

Glucagon

- signals liver cells to release glucose in a stress situation

73
Q

Does the brain store glucose?

A

YES, small amount for emergency

74
Q

Do muscles and liver store glycogen?

A

YES

  • muscles: conserve for own use (2/3)
  • liver: is generous with its glycogen (1/3)
75
Q

When there is no carbohydrate, what happens?

A

Gluconeogenesis : our liver can make glucose from non-carbohydrate carbon substrates (glucogenic amino acids, glycerol, odd-chain fatty acids, pyruvate and lactate.)

76
Q

Which 3 hormones maintain blood glucose constant?

Released by?

A
  • insulin
  • glucagon
    (- epinephrine)

by pancreas

77
Q

Insulin

A

Moves glucose from bloodstream to muscle and fat cells

78
Q

Glucagon

A

Elicits release of glucose form liver glycogen stores

79
Q

Type 1 diabetes mellitus

A
  • pancreas doesn’t produce insulin/very little
  • high BG because no insulin to transport it into muscles
  • autoimmune
  • virus attacked pancreas
    Treatment : insulin, diet & exercice
80
Q

Type 2 diabetes mellitus

A
  • more genetic
  • can’t produce enough insulin or can’t properly use insulin
  • “insulin resistance” -> high BG
  • usually consq of obesity
    Treatment : diet+ exercice / with med or insulin
81
Q

Which of type 1 and Type 2 D is most frequent

A

Type 2 : 90%

Type 1 : 10%

82
Q

Signs of T1D

A
  • excessive urination & thirst
  • glucose in urine
  • cravings for sweets
  • infections
83
Q

Glycosuria

A

Too much glucose in blood -> spills in urine

because kidneys can’t cope

84
Q

Is there glucose in urine normally?

A

NO

proximal tubule in kidney can resorb a limited amount of glucose from blood to put back into circulation

85
Q

Risks of diabetes

A

cardiovascular disease, damages organs, blood vessels, nerves, blindness, nerve pain, ulcers

86
Q

How to nutritionally manage diabetes ?

A

low in saturated fat
balanced meals, 3 a day
adequate protein intake

87
Q

Official DRI for free sugars =

WHO recommendation =

A

= no more than 25% total energy intake (=500kcal, 31tsp)

= less than 10% total energy intake

88
Q

Dental caries

A

bacteria ferment sugars, produces acid that erodes tooth enamel

food factor associated with tooth decay :

  • time in mouth
  • sticky foods
  • frequency of sugar consumption
89
Q

Artificial sweeteners

A

= nonnutritive sweetners

  • calorie free
  • toxic if high doses
    ex: saccharin, sucralose, cyclamate, aspartame
90
Q

Sugar acohols

A

= nutritive sweeteners

  • not fermentable
  • 2kcal/g
  • “sugar-free”, “no added sugars”
  • laxative effect if high doses
    ex: xylitol, mannitol, sorbitol, polydextrose
91
Q

What sugar would you advise to someone who suffers from dental carries?

A
  • artificial sweeteners or sugar alcohols
92
Q

What sugar would you advise to someone who doesn’t want calories?

A
  • artificial sweeteners
93
Q

What artificial sweetener can’t be consumed by people with phenylketonuria?

A

aspartame

Nutrition and health (7 decks)

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