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Nutrition > Carbohydrates (C) > Flashcards

Carbohydrates (C) Flashcards

1
Q

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

A

80-100% of calories

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2
Q

What are the functions of carbohydrates?

A

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

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3
Q

What is the minimum amount of carbohydrates?

A

50-100 grams

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4
Q

When does ketosis occur?

A

After 3-4 days consuming under 50 grams of carbohydrates

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5
Q

What is ketosis?

A

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

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6
Q

What is the only significant animal source of carbohydrates?

A

Milk

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7
Q

What nutrients do cereal grains provide?

A

Vitamins, minerals and some proteins

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8
Q

What does it mean when a product is enriched?

A

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

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9
Q

What does it mean when a product has been fortified?

A

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

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10
Q

What nutrients do vegetables provide?

A

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

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11
Q

What nutrients do fruits provide?

A

Sugar, fiber, vitamins, and minerals

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12
Q

What nutrients do sugar foods provide?

A

Not much besides fat; low nutrient density

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13
Q

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

A

Glucose/dextrose

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14
Q

Which simple sugar is the sweetest?

A

Fructose (levulose/fruit sugar)

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15
Q

The simple sugar galactose is a product of what?

A

Milk digestion

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16
Q

Which disaccharide is the sweetest and cheapest?

A

Sucrose

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17
Q

The disaccharide maltose is a product of what?

A

Starch digestion and alcohol fermentation

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18
Q

What mineral does lactose help absorb?

A

Calcium

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19
Q

Why does natural cheese not contain lactose?

A

The whey (lactose-containing) separates from the curd

20
Q

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

A

1/2 day’s worth

21
Q

Which hormone makes the liver convert glycogen to glucose?

22
Q

What are the three parts of a grain?

A

Bran, germ, and endosperm

23
Q

Which nutrients does the bran provide?

A

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

24
Q

Which nutrients does the germ provide?

A

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

25
Q

Which nutrients does the endosperm provide?

A

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

26
Q

What are the soluble fibers?

A

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

27
Q

What are the insoluble fibers?

A

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

28
Q

What is a good source of hemicellulose?

A

Whole cereal grains

29
Q

What is a benefit of soluble fiber?

A

Binds with and lowers cholesterol

30
Q

What are the benefits of fiber?

A

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

31
Q

How many cups of fruit and vegetables is the recommendation?

A

2 cups fruit and 2.5 cups vegetables

32
Q

What is the average intake of fiber in the US?

A

11g (compare to 20-35g recommendation)

33
Q

What percent of Americans met fruit and vegetable serving recommendations?

A

13.1% fruit, 8.9% vegetable

34
Q

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

A

Gas and diarrhea

35
Q

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

A

Obstructed GI tract; phytate binds to minerals and inhibits absorption

36
Q

Isolated fiber is added via what compounds?

A

Inulin, maltodextrin, and methylcellulose

37
Q

What makes a food high in fiber?

A

> 5g or >20% DV

38
Q

What makes a food low in fiber?

39
Q

What can change starch to dextrin outside of the body?

A

Cooking (ie toasting bread to golden brown)

40
Q

What is the process of starch digestion?

A

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

41
Q

Which group of pancreatic cells secrete insulin?

A

The Islets of Langerhans

42
Q

What are normal blood glucose levels?

A

70-100 mg/dL

43
Q

What are hyperglycemic blood glucose levels?

A

> 126 mg/dL

44
Q

What are hypoglycemic blood glucose levels?

45
Q

What are the symptoms of mild hypoglycemia?

A

Fatigue, shaking, sweating, and a headache

46
Q

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

47
Q

What are the American Heart Association added sugar recommendations?

A

9 tsp for men, 6 tsp for women

Nutrition (21 decks)

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