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CHEM 181 > Carbohydrates and Vitamins > Flashcards

Carbohydrates and Vitamins Flashcards

1
Q

what is the food category of simple carbohydrates?

A

Sugars (monosaccharides and disaccharides)

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2
Q

what are are the 2 food categories of complex carbohydrates?

A

starches and fibers (oligo/polysaccharides)

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3
Q

what is the body’s preferred fuel?

A

carbohydrates

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4
Q

what is the most common mono- simple carb?

A

glucose

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5
Q

what is the most common di- simple carb? and what two molecules combine to form it?

A

sucrose (glucose + fructose)

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6
Q

where is glycogen stored?

A

in the liver

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7
Q

how many grams of glycogen does the liver store?

A

~500 grams of glycogen

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8
Q

explain how the liver and glycogen interact (2 ways)

A

glycogenesis: converting glucose into glycogen so the liver can store it. glycogenolysis: the process of breaking down glycogen into glucose to become energy for us to use.

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9
Q

carbohydrate loading can increase glycogen stores to _____ grams

A

1000g (ex. athletes carb loading night before a marathon for max glycogen storage so lots of glucose for the race the next day)

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10
Q

______ (fat/glucose) is metabolized more quickly than ________ (fat/glucose). [explanation after]

A

glucose, fat. [rapid energy release from glucose is key in high intensity activities when your muscles demand immediate energy. fat metabolism is slower bc it requires more oxygen to break down]

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11
Q

________ grams/hour are needed to maintain glycogen stores in high intensity activity settings

A

60-90grams

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12
Q

2 symptoms of having too much glucose and fructose in the body

A

vomiting and bloating

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13
Q

maltodextrin (describe structure, where from, and purpose)

A

complex carb. cornstarch. slowly releases glucose in intestine so very beneficial for long, intense activities (marathon runners drink during course)

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14
Q

(+/-) correlation between excessive added sugar consumption and health/well-being?

A

negative correlation

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15
Q

sugar diet in infancy effects on later life

A

limiting sugar in infancy reduces the risk of type 2 diabetes (35%, 4 years), and hypertension (20%, 2 years).

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16
Q

sugar vs collagen

A

chemicals formed in body when sugars interact w protein = toxic to parts of the body. Sugar breaks down collagen (=increase in wrinkles)

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17
Q

sugar can affect: (5 parts of body)

A

eye lens, blood, skin, urine, cartilage

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18
Q

assumed correct finding: sugar vs depression [was study correct?]

A

positive correlation. a higher incidence of depression was found in people consuming more than 90 g of sugar than in those who consumed less (but study was self-report and didn’t ask about life style activities so)

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19
Q

adult: total sugar intake per day should not exceed _____g with ____g being added sugars

A

90, 30

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20
Q

children: consume less than ______g of added sugar per day

A

25

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21
Q

what is the biggest culprit of added sugar consumption in America? (how much sugar on avg. is there?)

A

soft drinks/sodas. ~40g sugar per drink = 17 cubes of sugar

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22
Q

what is the best cereal out there for your nutrition

A

Fiber one cereal (27g fiber, 1g sugar)

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23
Q

what is the major sweetener in our food

A

high fructose corn syrup

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24
Q

why is high fructose corn syrup so different than just eating sucrose?

A

HFCS is 55% fructose and 45% glucose (50/50 is sucrose). Fructose is metabolized diff in the body bc it goes directly to liver, that extra 5% makes a diff. If fructose is not used immediately it gets turned into fat and increases inflammation bc it affects C reactive protein.

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25
would we survive without micronutrients?
No.
26
vitamin
nutrients needed in small amounts to prevent diseases
27
there are how many vitamins? which ones are in which categories?
13 fat: (4) A, D, E, K water: (9) B1, B2, B3, B5, B6, B7, B9, B12, C
28
who discovered that we cannot just survive off of macronutrients
Francois Magendie, french physiologist (1783-1855)
29
Beriberi symptoms
difficulty walking, loss of feeling in hands and feet, loss of muscle function or paralysis of lower legs, mental confusion, pain, speech difficulties, strange eye mov't, tingling
30
Beriberi causation amongst japanese sailors
they ate pure and polished rice
31
what is the cure to beriberi
vitamin B1 (found in brown rice/bran)
32
pellagra symptoms
dermatitis, diarrhea, dementia, death
33
cure for pellagra
vitamin B3
34
what caused pellagra
eating mostly corn based diet with no fruits or veggies
35
vitamin B3 _____ (can/can't) be synthesized in the body
can (from tryptophan) but not in good amounts to be enough without having it in diet
36
what is vitamin B3 also known as
Niacin
37
what happens when you take high doses of Niacin?
lowers cholesterol, lowers triglycerides in blood, but major side effect = flushing
38
Chart for B vitamin - alternate name - main function - best sources - deficiency [nothing to answer, just mental note]
refer to slide 134
39
B vitamins are involved in __________ production by the body but are not _______ pills
energy, "pep". energy supplements usually contain B vitamins but this is just marketing. the active ingredient is caffeine
40
B vitamins are cofactors to what?
enzymes
41
vitamin B6 deficiency symptoms
weakness, sleeplessness, peripheral neuropathy, personality changes, dermatitis, glossitis-sore/red tongue (hard to diagnose bc easily could be mistaken for something else)
42
folic acid is important for pregnant women bc it is important for ______. (and what does it prevent in relation to pregnancy?)
cell division. -reduces risk of premature birth -prevents low birth weight -prevents neural tube defects
43
what types of foods is folic acid found in?
grains, bread, cereal, veggies, beans, oranges, bananas (easily found in so many things...)
44
Spina Bifida
neural tube defect in which there is incomplete close of spine/membranes around the spinal cord during early development in pregnancy
45
what disease should try to consume low folic acid?
cancers (bc folic acid is for cell division).
46
methotrexate
inhibits enzymes that would normally use folic acid in DNA synthesis... a type of cancer drug
47
which vitamin is lacking in a vegan diet (and why?)
B12 bc it cannot be synthesized by the body and high enough amounts in a diet is found in meats (through their bacteria)
48
vitamin B12 deficiency symptoms
fatigue;weakness and difficulty walking megaloblastic anemia appetite and weight loss infertility glossitis of the tongue and pale skin memoryloss, confusion, dementia, depression stomach inflammation palpitations numbness and tingling in the hands and feet low counts of white and red blood cells
49
what increases the risk of B12 deficiency (and why?)
vegan diet, crohn's disease, celiac disease excessive alcohol intake, take antibiotics, use stomach acid controlling drugs... (slide 161) bc it lowers intestinal nutrient absorption
50
pernicious anemia
auto-immune that attacks protein known as "intrinsic factor" produced by stomach and is needed to transport vitamins into blood stream. bc less RBC = lower O2 in body = lower B12 absportion
51
Vitamin A is needed for what in the body?
bone growth, reproduction, immune system health. helps the skin and mucous membranes repel bacteria and viruses more effectively. essential to healthy vision, may slow declining retinal function in people w retinitis pigmentosa
52
what is the precursor to vitamin A
carotenoids (found in veggies)
53
why do we say carrots are good for the eyes?
bc if you are Vitamin A deficient, you are likely to have night blindness/some type of abnormal eye function. ONLY if you are deficient will eating carrots help bc they have carotenoids which are the precursors to Vit A in the body (body will turn carotenoid into Vit A)
54
genetically modified foods to be richer in Vitamin A
"golden" rice and potatoes. except people are afraid of them bc they are genetically modified
55
while ________ (beta-carotene/Vitamin A) is safe, it is possible to overdose on (beta-carotene/Vitamin A)
beta-carotene, Vitamin A
56
vitamin A is also known as: (and is known in the dermatology world to:)
retinol, helps wrinkles and is accutane (helps acne)
57
disease related to vitamin D deficiency
rickets
58
what is needed for conversion of vitamin D in our bodies?
sunlight
59
many claims about Vitamin D supplements
most are not proven with research. MAY be some correlation to reduced falls in elderly and helping bone strength but that has high correlation to people taking Calcium on top of that
60
Vitamin E is necessary for
structural and functional maintenance of skeletal, cardiac, and smooth muscle (...heart and immune system)
61
is vitamin E readily available in diet?
yes found in common foods
62
Vitamin K is known to be involved in
blood coagulation
63
which is the most popular vitamin which can also not be synthesized by the body? What in our diet is it most commonly found in?
Vitamin C. Citrus fruits
64
scurvy
gums recede, sores everywhere, eventually death. common amongst sailors bc their food didn't have vitamin C
65
does vitamin C cure colds?
some evidence that 1g/hour for first 4 hours at first sign of a cold can reduce severity but it is not a cure
66
overall message of vitamins: should we all be taking supplements?
if you are deficient yes. If you are not don't cuz either it'll be too much and toxic or won't do anything and you just have excess fat or "rich" pee. just eat a well balanced diet instead of relying on vitamin supplements

CHEM 181 (4 decks)

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