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Human Nutrition & Health > Carbohydrates Audio I-IV > Flashcards

Carbohydrates Audio I-IV Flashcards

1
Q

What is a carbohydrate?

A

A plant which is converted into glucose when eaten and digested.

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2
Q

True or False. Glucose is not the most abundant carbohydrate, but is the preferred source of energy for the blood, brain and nervous system.

A

False. It is the most abundant carbohydrate.

It is the preferred source of energy.

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3
Q

Neurologically, ketones can be broken down by fats under stress when ______ is being spared.

A

glucose

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4
Q

How do we maintain blood glucose?

A

Carbohydrate intake

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5
Q

When does glycogenolysis occur?

A

4 hours after a meal

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6
Q

What might we do to spare protein?

A

When we provide carbohydrates as an energy source, we say that we are sparing protein or preventing the utilization of gluconeogenesis.

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7
Q

Name the two simple carbohydrates.

A

Monosaccharides and disaccharides.

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8
Q

Name the two complex carbohydrates.

A

Oligosacchardies (3-10 sugar units) and polysaccharides (>10 sugar units)

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9
Q

What is the most abundant monosaccharide in the body?

A

Glucose

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10
Q

What monosaccharide is part of every disaccharide?

A

Glucose

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11
Q

Which monosaccharide is the sweetest of natural sugars?

A

Fructose

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12
Q

What monosaccharide is found abundantly in fruits?

A

Fructose

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13
Q

Which monosaccharide commonly occurs as part of disaccharide lactose?

A

Galatcose

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14
Q

What are the three disaccharides?

A

Sucrose, lactose, maltose

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15
Q

What is the most common disaccharide?

A

Sucrose

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16
Q

What can be said about one of the two sugars that make up disaccharides?

A

Glucose is one of those two sugars for all three types of disaccharides

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17
Q

What is a polysaccharide?

A

Starch

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18
Q

How do plants store starch?

A

In glucose chains

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19
Q

Describe amylose.

A

It’s a straight chain that is more resistant to digestion.

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20
Q

How may a resistant starch be beneficial to our health?

A

It may improve health of digestive tract, improve glucose tolerance, and stimulate growth of beneficial intestinal bacteria.

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21
Q

Fiber can be insoluble and soluble. Name some soluble foods.

A

Pectins, beta-glucan, some gums, mucilage

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22
Q

How is soluble fiber beneficial to the body?

A

It is easily fermented by intestinal bacteria and its effects will mainly be cardiovascular.

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23
Q

Fiber can be insoluble and soluble. Name some insoluble foods.

A

Cellulose, lignin, some hemicelluloses

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24
Q

How is insoluble fiber beneficial to the body?

A

It’s not easily fermented and its benefits will mostly be for our gut.

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25
Q

Soluble fibers are considered prebiotic. How does fiber impact our health?

A

Slows gastric emptying and may delay absorption of some ingredients.

Helps reduce serum cholesterol, improve appetite control, normalize blood glucose levels, and protect against color cancer.

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26
Q

Insoluble fibers are also considered to be prebiotic. How do insoluble fibers impact our health?

A

Relieves constipation; scours lining of colon (by “scouring” Dr. Sayer meant getting rid of residual fecal matter and keeping the colon clean). Colon cancer is significantly reduced.

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27
Q

True or False. Most plant foods do not contain both soluble and insoluble fibers.

A

False. Most plans do contain both types of fiber.

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28
Q

Where is glycogen stored?

A

In the liver and muscle.

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29
Q

Describe oligosaccharides.

A

They are similar in length to simple carbohydrates and they are similar in makeup to polysaccharides.

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30
Q

Why might the consumption of oligosaccharides cause bloating, discomfort and flatulence?

A

Humans lack the enzymes necessary to digest them, and intestinal microflora digest and ferment them (ahem, causing gas)

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31
Q

What types of foods can oligosaccharides be found?

A

Legumes, beans, cabbage, brussel sprouts, broccoli

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32
Q

Metabolic needs determine the fate of monosaccharides. What happens to galactose and fructose once digested?

A

They are used by the liver for energy and/or converted to glucose.

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33
Q

How is glucose converted to glycogen?

A

Through glycogenesis

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34
Q

Where does most carbohydrate digestion take place?

A

In the small intestine

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35
Q

Where does carbohydrate digestion begin?

A

The mouth

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36
Q

Carbohydrates are broken down to _______ for absorption

A

monosaccharides

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37
Q

Monosaccharides are converted to glucose in the liver and?

A
  • Used as energy
  • Stored as glycogen in the liver and muscle cells
  • Stored as glycerol and fatty acids in the adipocytes
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38
Q

True or False. Fiber travels to the colon undigested and most is eliminated from the body.

A

True

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39
Q

What is lactose intolerance?

A

A deficiency of lactase, the enzyme that digests lactose

40
Q

What is maldigestion?

A

The inability to digest lactose due to low levels of the enzyme

41
Q

What is intolerance?

A

Maldigestion resulting in nausea, cramps, bloating, flatulence and diarrhea

42
Q

What is a good blood glucose level?

A

Between 70-100 mg/dl

43
Q

What does insulin do?

A

Lowers blood glucose levels by helping glucose enter cells from the blood stream, converting glucose to glycogen through glycogenesis, converting glucose to fatty acids through lipogenesis and inhibits lipolysis

44
Q

What does glucagon do?

A

It increases blood glucose levels by stimulating the release of glucose into the blood, stimulating glycogenolysis and gluconeogenesis

45
Q

What does epinephrine and norepinephrine do to glucose levels?

A

It increases blood glucose by stimulating glycogenolysis and gluconeogenesis

46
Q

How does cortisol impact glucose blood levels?

A

Increasing blood glucose by stimulating gluconeogenesis and reduces the uptake of glucose by muscle cells.

47
Q

How does growth hormone increase blood glucose?

A

Stimulates fat breakdown for energy, reduces uptake of glucose by the muscles and increases glucose production in the liver.

48
Q

What are the best sources of carbohydrates?

A

Fresh fruits and vegetables, whole grains, legumes, low-fat dairy products

49
Q

What are excellent sources of fiber?

A

Whole grains, fruits, vegetables, legumes and nuts

50
Q

How does Diabetes Mellitus occur?

A

When an individual either doesn’t make enough or is unable to utilize the hormone, insulin, to regulate blood glucose levels

51
Q

Diabetes is the _____ leading cause of death in the United States

A

6th

52
Q

How much does diabetes cost the U.S. annually?

A

Almost $100 billion

53
Q

When does Type 1 diabetes occur? What percentage of diabetics have Type 1?

A

Childhood or early adulthood

5-10%

54
Q

What are common symptoms of elevated blood sugar?

A

Polydipsia, polyuria, polyphagia

pee, be thirsty, and hungry

55
Q

Type 2 diabetes is usually developed by what type of individuals?

This form of diabetes can go undiagnosed. How does impact the body?

A

Overweight.

Damages vital organs without the individual being aware of it.

56
Q

What is prediabetes?

A

Impaired glucose intolerance, fasting blood sugar between 100 mg/dl and 126 mg/dl.

There is a high risk of developing diabetes and heart disease.

57
Q

What are the long-term damages associated with diabetes?

A

Nerve damage, leg and food amputations, eye diseases, blindness, tooth loss, gum problems, kidney disease, heart disease

58
Q

How do we control level of blood glucose?

A

Diet, insulin or oral medication, monitoring blood glucose and regular healthcare visits

59
Q

What are red flags for Type 2 Diabetes in children and adolescents?

A
  1. Being overweight and any two of the following:

a. Having a parent or grandparent with type 2 diabetes
b. race (african-american, native american, hispanic-american, asian-american, etc.)
c. showing signs of being resistant to insulin

60
Q

What is hypoglycemia?

A

A blood glucose level that is too low (usually below 70 mg/dl)

61
Q

What are the signs and symptoms of hypoglycemia?

A

Hunger, nervousness, dizziness, light-headed, confused, weak, shaky

62
Q

When does fasting hypoglycemia occur?

A

Occurs in the morning after an overnight fast or during long stretches between meals or after exercise.

63
Q

What is fasting hypoglycemia caused by?

A

Medications, illness, drinking too much alcohol, certain tumors or hormonal imbalances

64
Q

Define a naturally occurring sugar.

A

Sugars such as fructose and lactose found in foods, and they tend to be nutrient dense.

65
Q

Define an added sugar.

A

Sugars added to processed foods and sweets - typically have empty calories.

66
Q

How are the majority of sugars being consumed by Americans? (What is the method of consumption?)

A

Through soft drinks.

67
Q

What are the health effects of sugar?

A

Sugar can contribute to dental problems, elevated level of fat in the blood, lowerin of HDL cholesterol

68
Q

What does sugar not cause?

A

An increased risk of diabetes and hyperactivity in children

69
Q

Contrary to popular belief, what is sugar not considered?

A

An addictive substance.

70
Q

True or False. Your tastes buds can distinguish between naturally occurring sugar and added sugar.

A

False. They can not.

71
Q

What is the glycemic index?

A

Refers to the measured upward rise, peaks and falls of blood glucose following consumption of high-carbohydrate food

72
Q

How are foods ranked according to blood glucose?

A

By the glycemic index (GI)

73
Q

What is the glycemic load?

A

An adjusted GI by taking into account the amount of carbohydrate consumed in a typical serving of food

74
Q

What are the factors that affect GI?

A

Ripeness of fruit, cooking, processing, size of food, amount of fiber, and combinations of food eaten.

75
Q

What is the formula for calculating glycemic load (GL)?

A

GL = (GI x carbohydrates less fiber)/100

76
Q

What is a low GL?

A

<10

77
Q

What is a moderate GL?

A

10-14

78
Q

What is a high GL?

A

> 15

79
Q

When you are calculating GL, when would you substract the grams of fiber?

A

When a serving has 5 grams or more of fiber, you would subtract those from the grams of carbs in that serving.

80
Q

What is resistant starch?

A

A type of starch that never gets completely broken down and absorbed. It provides food for bacteria.

81
Q

When resistant starch is fermented in the large intestine, what is/are produced?

A

Short chain fatty acids (SCFA) such as acetate, butyrate, and propionate along with gases.

82
Q

Where are resistant starches found?

A

Beans/legumes, starchy fruits and vegetables (such as bananas), whole grains and some cooked foods like potatoes and rice.

83
Q

What are some good sources of soluble fiber?

A

Carob flour, corn grits, kidney beans, soybeans, large lima beans, garbanzo beans

84
Q

What are some good sources of insoluble fiber?

A

Corn bran, lentils, almonds, pistachios, dried coconut, wheat bran

85
Q

What are ten prebiotic foods?

A

Apples, garlic, asparagus, leeks, bananas, jerusalem artichoke, dandelion greens, chicory root, onions and jicama root

86
Q

What are some probiotic foods?

A

Yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, pickles

87
Q

What is the key energy source for colonocytes and enterocytes?

A

Butyrate (a short chain fatty acid)

88
Q

What will a leaky gut in the small intestine do?

A

Allow for larger components of the macronutrients to get into the blood.

89
Q

How do short chain fatty acids benefit us?

A

Stimulate blood flow to the colon, increase nutrient circulation, inhibit the growth of pathogenic bacteria, help us absorb meals and prevent us from absorbing toxic compounds.

90
Q

The most recently accepted grouping by the Institute of Medicine divides fiber into two categories. What are they?

A

Dietary and functional

91
Q

What is polydextrose?

A

A fiber additive

92
Q

What is the problem with polydextrose?

A

There is no evidence for cholesterol benefits.

93
Q

What are complex carbohydrates?

A

They may be referred to as dietary starch and are made of sugar molecules strung together. They are often rich in fiber.

94
Q

What are the benefits of dietary fiber?

A

Helps lower the risk of bowel irregularity, obesity, heart disease, cancer, diabetes

95
Q

Define fortification.

A

Restores lost nutrients due to processing.

96
Q

Define enrichment

A

Adds nutritional value to meet a specific standard

Human Nutrition & Health (21 decks)

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