Carbohydrates (C) Flashcards
In countries where fats and proteins are scarce, carbs make up what percent of the diet?
80-100% of calories
What are the functions of carbohydrates?
Provides energy; prevents fats and proteins from being used to provide energy
What is the minimum amount of carbohydrates?
50-100 grams
When does ketosis occur?
After 3-4 days consuming under 50 grams of carbohydrates
What is ketosis?
When fat oxidation in cells (in order to provide energy in place of carbs) is not complete, and ketones collect in the blood
What is the only significant animal source of carbohydrates?
Milk
What nutrients do cereal grains provide?
Vitamins, minerals and some proteins
What does it mean when a product is enriched?
Nutrients have been added back that were lost during processing (i.e. B vitamins to refined grains)
What does it mean when a product has been fortified?
Nutrients have been added that are not normally present in the food (i.e. folic acid to grains)
What nutrients do vegetables provide?
Vitamins and minerals; leafy greens have fiber, and starches have complex carbs
What nutrients do fruits provide?
Sugar, fiber, vitamins, and minerals
What nutrients do sugar foods provide?
Not much besides fat; low nutrient density
The CNS, brain, and red blood cells all solely rely on a continuous source of what?
Glucose/dextrose
Which simple sugar is the sweetest?
Fructose (levulose/fruit sugar)
The simple sugar galactose is a product of what?
Milk digestion
Which disaccharide is the sweetest and cheapest?
Sucrose
The disaccharide maltose is a product of what?
Starch digestion and alcohol fermentation
What mineral does lactose help absorb?
Calcium
Why does natural cheese not contain lactose?
The whey (lactose-containing) separates from the curd
How much glycogen supply is stored in the liver and muscles?
1/2 day’s worth
Which hormone makes the liver convert glycogen to glucose?
Glucagon
What are the three parts of a grain?
Bran, germ, and endosperm
Which nutrients does the bran provide?
Minerals, B-complex vitamins, cellulose, and protein. (In coarse cereals and whole wheat fiber.
Which nutrients does the germ provide?
B-complex and E vitamins, protein, and minerals. (In whole grains or added to baked goods/cereals)
Which nutrients does the endosperm provide?
Starch, protein, and some B vitamins. (In refined grains.)
What are the soluble fibers?
Pectin (thickening agent,) mucilage (gel-forming,) gums
What are the insoluble fibers?
Cellulose (fruit skins, leaves and vegetable/legume stems,) and lignins (woody part of carrots and asparagus, strawberry seeds.) (Lignins are not carbs)
What is a good source of hemicellulose?
Whole cereal grains
What is a benefit of soluble fiber?
Binds with and lowers cholesterol
What are the benefits of fiber?
Lowers glucose levels, prevents colon cancer, hemorrhoids and diverticulosis.
How many cups of fruit and vegetables is the recommendation?
2 cups fruit and 2.5 cups vegetables
What is the average intake of fiber in the US?
11g (compare to 20-35g recommendation)
What percent of Americans met fruit and vegetable serving recommendations?
13.1% fruit, 8.9% vegetable
What are potential side effects of too much fiber in a short time?
Gas and diarrhea
What is a drawback to consuming >50g of fiber a day?
Obstructed GI tract; phytate binds to minerals and inhibits absorption
Isolated fiber is added via what compounds?
Inulin, maltodextrin, and methylcellulose
What makes a food high in fiber?
> 5g or >20% DV
What makes a food low in fiber?
<5% DV
What can change starch to dextrin outside of the body?
Cooking (ie toasting bread to golden brown)
What is the process of starch digestion?
By ptyalin in mouth, then mixed with gastric juice in the stomach, then pancreatic amylase in the small intestine
Which group of pancreatic cells secrete insulin?
The Islets of Langerhans
What are normal blood glucose levels?
70-100 mg/dL
What are hyperglycemic blood glucose levels?
> 126 mg/dL
What are hypoglycemic blood glucose levels?
<70 mg/dL
What are the symptoms of mild hypoglycemia?
Fatigue, shaking, sweating, and a headache
How many grams of carbs per day for 2,000 calories?
250g
What are the American Heart Association added sugar recommendations?
9 tsp for men, 6 tsp for women
