Carbohydrates (C)

Question 1

In countries where fats and proteins are scarce, carbs make up what percent of the diet?

Answer 1

80-100% of calories

Question 2

What are the functions of carbohydrates?

Answer 2

Provides energy; prevents fats and proteins from being used to provide energy

Question 3

What is the minimum amount of carbohydrates?

Answer 3

50-100 grams

Question 4

When does ketosis occur?

Answer 4

After 3-4 days consuming under 50 grams of carbohydrates

Question 5

What is ketosis?

Answer 5

When fat oxidation in cells (in order to provide energy in place of carbs) is not complete, and ketones collect in the blood

Question 6

What is the only significant animal source of carbohydrates?

Answer 6

Milk

Question 7

What nutrients do cereal grains provide?

Answer 7

Vitamins, minerals and some proteins

Question 8

What does it mean when a product is enriched?

Answer 8

Nutrients have been added back that were lost during processing (i.e. B vitamins to refined grains)

Question 9

What does it mean when a product has been fortified?

Answer 9

Nutrients have been added that are not normally present in the food (i.e. folic acid to grains)

Question 10

What nutrients do vegetables provide?

Answer 10

Vitamins and minerals; leafy greens have fiber, and starches have complex carbs

Question 11

What nutrients do fruits provide?

Answer 11

Sugar, fiber, vitamins, and minerals

Question 12

What nutrients do sugar foods provide?

Answer 12

Not much besides fat; low nutrient density

Question 13

The CNS, brain, and red blood cells all solely rely on a continuous source of what?

Answer 13

Glucose/dextrose

Question 14

Which simple sugar is the sweetest?

Answer 14

Fructose (levulose/fruit sugar)

Question 15

The simple sugar galactose is a product of what?

Answer 15

Milk digestion

Question 16

Which disaccharide is the sweetest and cheapest?

Answer 16

Sucrose

Question 17

The disaccharide maltose is a product of what?

Answer 17

Starch digestion and alcohol fermentation

Question 18

What mineral does lactose help absorb?

Answer 18

Calcium

Question 19

Why does natural cheese not contain lactose?

Answer 19

The whey (lactose-containing) separates from the curd

Question 20

How much glycogen supply is stored in the liver and muscles?

Answer 20

1/2 day’s worth

Question 21

Which hormone makes the liver convert glycogen to glucose?

Answer 21

Glucagon

Question 22

What are the three parts of a grain?

Answer 22

Bran, germ, and endosperm

Question 23

Which nutrients does the bran provide?

Answer 23

Minerals, B-complex vitamins, cellulose, and protein. (In coarse cereals and whole wheat fiber.

Question 24

Which nutrients does the germ provide?

Answer 24

B-complex and E vitamins, protein, and minerals. (In whole grains or added to baked goods/cereals)

Question 25

Which nutrients does the endosperm provide?

Answer 25

Starch, protein, and some B vitamins. (In refined grains.)

Question 26

What are the soluble fibers?

Answer 26

Pectin (thickening agent,) mucilage (gel-forming,) gums

Question 27

What are the insoluble fibers?

Answer 27

Cellulose (fruit skins, leaves and vegetable/legume stems,) and lignins (woody part of carrots and asparagus, strawberry seeds.) (Lignins are not carbs)

Question 28

What is a good source of hemicellulose?

Answer 28

Whole cereal grains

Question 29

What is a benefit of soluble fiber?

Answer 29

Binds with and lowers cholesterol

Question 30

What are the benefits of fiber?

Answer 30

Lowers glucose levels, prevents colon cancer, hemorrhoids and diverticulosis.

Question 31

How many cups of fruit and vegetables is the recommendation?

Answer 31

2 cups fruit and 2.5 cups vegetables

Question 32

What is the average intake of fiber in the US?

Answer 32

11g (compare to 20-35g recommendation)

Question 33

What percent of Americans met fruit and vegetable serving recommendations?

Answer 33

13.1% fruit, 8.9% vegetable

Question 34

What are potential side effects of too much fiber in a short time?

Answer 34

Gas and diarrhea

Question 35

What is a drawback to consuming >50g of fiber a day?

Answer 35

Obstructed GI tract; phytate binds to minerals and inhibits absorption

Question 36

Isolated fiber is added via what compounds?

Answer 36

Inulin, maltodextrin, and methylcellulose

Question 37

What makes a food high in fiber?

Answer 37

>5g or >20% DV

Question 38

What makes a food low in fiber?

Answer 38

<5% DV

Question 39

What can change starch to dextrin outside of the body?

Answer 39

Cooking (ie toasting bread to golden brown)

Question 40

What is the process of starch digestion?

Answer 40

By ptyalin in mouth, then mixed with gastric juice in the stomach, then pancreatic amylase in the small intestine

Question 41

Which group of pancreatic cells secrete insulin?

Answer 41

The Islets of Langerhans

Question 42

What are normal blood glucose levels?

Answer 42

70-100 mg/dL

Question 43

What are hyperglycemic blood glucose levels?

Answer 43

>126 mg/dL

Question 44

What are hypoglycemic blood glucose levels?

Answer 44

<70 mg/dL

Question 45

What are the symptoms of mild hypoglycemia?

Answer 45

Fatigue, shaking, sweating, and a headache

Question 46

How many grams of carbs per day for 2,000 calories?

Answer 46

250g

Question 47

What are the American Heart Association added sugar recommendations?

Answer 47

9 tsp for men, 6 tsp for women