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nutrition > carbohydrates: the efficient fuel > Flashcards

carbohydrates: the efficient fuel Flashcards

1
Q

What happens to carbohydrates during energy production?

A

broken down into glucose, providing immediate energy to cells.

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2
Q

What are the main roles of carbohydrates in the body?

A

They support body functions, activities, and help maintain body temperature.

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3
Q

How much energy do carbohydrates provide?

A

4 kcal/gram of energy.

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4
Q

What do carbohydrates in the blood help maintain?

A

replenishing of glycogen (energy) stores.

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5
Q

What happens to excessive carbohydrate stores?

A

Excess glucose is converted to fats for storage.

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6
Q

What are carbohydrates broken down into?

A

Single sugars called monosaccharides.

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7
Q

What role do monosaccharides play in the body?

A

They act as building blocks and help regulate metabolism.

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8
Q

Give an example of a carbohydrate’s role in the body.

A

Part of heparin, which prevents blood clots.

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9
Q

What structural protein contains carbohydrates?

A

Collagen, like in dentin and pulp.

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10
Q

How does the liver contribute to amino acid production?

A

uses parts of carbohydrates and proteins to produce non-essential amino acids.

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11
Q

What are non-essential amino acids?

A

Amino acids that the body can produce and doesn’t need to obtain from food.

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12
Q

Why are amino acids important in the oral cavity?

A

building, repairing, and maintaining soft and hard tissues.

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13
Q

What is required for normal fat metabolism?

A

The presence of some carbohydrates.

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14
Q

Why is normal fat metabolism important?

A

It helps regulate the body’s functions.

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15
Q

What happens if the body doesn’t have enough carbohydrates for energy?

A

The body becomes “protein sparing” and breaks down muscle tissue to use protein for energy. (BAD)

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16
Q

What is unique about fiber as a carbohydrate?

A

remains in the GI tract longer than other nutrients.

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17
Q

What happens to undigested fiber in the intestine?

A

Intestinal bacteria ferment it into fatty acids. (ENERGY

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18
Q

How does the body use the fatty acids produced from fiber fermentation?

A

Cells use these fatty acids for energy.

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19
Q

What role does fiber play in gut health?

A

It functions as a prebiotic, increasing the growth of good bacteria in the GI tract.

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20
Q

Why is fiber important for overall health, including oral health?

A

It supports blood flow and immune functions, which also impact the oral cavity.

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21
Q

How does fiber affect fecal bulk and laxation?

A

improve, helping the body eliminate toxic products.

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22
Q

What happens if the body is low in fiber?

A

It takes longer to eliminate toxic products, increasing exposure time to harmful waste.

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23
Q

What are potential risks of low fiber intake?

A

Increased exposure to cancer-causing waste products and development of diverticula (pouches).

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24
Q

What issues can diverticula cause?

A

Painful and improper movement of the GI tract.

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25
Q

What may a fruit smelly breath indicate?

A

Medical condition possible Ketosis

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26
Q

What elements make up carbohydrates?

A

Carbon, hydrogen, and oxygen.

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27
Q

How are carbohydrates classified?

A

By the number of carbon atoms in the molecule.

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28
Q

What are the two structural types of carbohydrates?

A

Simple and complex structures.

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29
Q

What are the characteristics of simple carbohydrates?

A

Quickly digested and absorbed
More processed
Low in fiber, iron, B vitamins, and antioxidants
Lower performance

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30
Q

What are examples of simple carbohydrates?

A

high in calories and low in nutrients.
Candy, cookies, cake, soda, ripe fruits, and other baked goods.

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31
Q

What are the characteristics of complex carbohydrates?

A

Digest slowly
Less processed
Higher in dietary fiber, natural iron, B vitamins, and antioxidants
Boost performance

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32
Q

What are monosaccharides?

A

One simple sugar unit and the building blocks of carbohydrates

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33
Q

Name three examples of monosaccharides.

A

Glucose, fructose, and galactose.

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34
Q

What is the chemical formula for monosaccharides?

A

C6H12O6.
6 carbon atoms and 6 water molecules.

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35
Q

What are disaccharides?

A

Two simple sugars joined together.

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36
Q

Name three examples of disaccharides.

A

Sucrose, lactose, and maltose.

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37
Q

What is glucose (dextrose) in terms of carbohydrates?

A

It is the main unit of all carbohydrates.

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38
Q

How do other sugars relate to glucose?

A

Other sugars are converted or broken down into glucose.

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39
Q

Where is glucose naturally abundant?

A

In many fruits and vegetables, such as grapes, oranges, and fresh corn.

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40
Q

What is glucose commercially known as?

A

Corn syrup or processed starch.

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41
Q

What is the role of glucose in the body?

A

It is the only sugar transported through the bloodstream and provides energy to cells.

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42
Q

Where is fructose primarily found?

A

Mainly in fruits and honey.

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43
Q

How does the amount of fructose in fruits vary?

A

It depends on the degree of ripeness.

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44
Q

How does fructose compare to other simple sugars in terms of sweetness?

A

Fructose is the sweetest of the simple sugars.

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45
Q

What is high-fructose corn syrup (HFCS)?

A

HFCS is made from corn starch but contains only glucose, which is industrially modified into fructose for lower cost.

46
Q

Is galactose commonly found free in nature?

A

No

47
Q

What are the main sources of galactose?

A

Dairy products.

48
Q

How is galactose produced in the body?

A

It is produced from glucose during lactation.

49
Q

Condensation is?

A

A chemical reaction in which two reactants combine to yield a larger product.

50
Q

Hydrolysis is?

A

A reaction that splits a molecule into two with H added to one and OH to the other.

51
Q

What is sucrose composed of?

A

glucose and fructose.

52
Q

What is lactose composed of?

A

glucose and galactose.

53
Q

What is maltose composed of?

A

two glucose molecules.

54
Q

What is sucrose commonly known as?

A

Table sugar

55
Q

How is sucrose made?

A

from sugar cane or sugar beets.

56
Q

Which fruits and vegetables contain large amounts of sucrose?

A

Peaches, plums, carrots, and corn.

57
Q

What is lactose commonly known as?

A

Milk sugar.

58
Q

Where is lactose found?

A

It is unique to mammalian milk.

59
Q

What does lactose convert into, and what does it contribute to?

A

lactic acid, which gives buttermilk and yogurt their flavor.

60
Q

How is maltose created?

A

bread making and brewing not naturally

61
Q

Where is maltose present?

A

beer, some processed cereals, and baby foods.

62
Q

How many units of simple sugars do polysaccharides contain?

A

A minimum of 10 units

63
Q

Name three examples of polysaccharides.

A

Starch, glycogen, and fiber.

64
Q

Why is starch nutritionally important?

A

It is the most important carbohydrate due to energy storage.

65
Q

In what form are most food sources of complex carbohydrates?

A

Most food sources are in the form of starch.

66
Q

What are some examples of foods high in starch?

A

Root vegetables, cereal grains, and legumes.

67
Q

How does the amount of starch in vegetables change?

A

The amount of starch increases with the vegetable’s maturity.

68
Q

What is glycogen?

A

Glycogen is the carbohydrate storage form of energy in humans.

68
Q

How is food starch modified?

A

chemically modified to produce a better thickening agent.

69
Q

What happens to excess glucose in the body?

A

Excess glucose is stored as glycogen until the glycogen storage capacity is filled.

70
Q

How is glycogen used by the body?

A

It is readily available as a source of energy.

71
Q

Where is glycogen stored?

A

muscles and liver.

72
Q

What are some sources of fiber?

A

Whole grains, legumes, fruits, and vegetables.

73
Q

What are the advantages of fiber?

A

Improves fecal bulk and laxation
Assists in weight management and glucose levels
Delays gastric emptying
Reduces risk of cardiovascular disease and cancers (colon)

74
Q

What are some disadvantages of fiber?

A

May delay or prevent the absorption of vitamins and minerals
Can cause intestinal discomfort
High amounts may cause loose stools

75
Q

What does nondigestible mean in relation to dietary fiber?

A

It means that enzymes in the human GI tract cannot digest and absorb the substance.

76
Q

What are the components of dietary fiber?

A

Nondigestible carbohydrates and lignin in food.

77
Q

What are the health effects of dietary fiber?

A

It has desirable health effects, including improving digestion and other bodily functions.

78
Q

What are the two types of fiber?

A

Soluble and insoluble fibers.

79
Q

What does soluble fiber do?

A

It dissolves in water and forms a gel-like substance to slow down digestion.

80
Q

What is the Acceptable Macronutrient Distribution Range for carbohydrates based on?

A

providing energy for the body, particularly brain cells.

81
Q

What should you choose to drink to limit added sweeteners?

A

Choose water and other beverages that contain little or no added sweeteners.

81
Q

What is the recommended range for carbohydrates in the Acceptable Macronutrient Distribution Range?

A

less than 45% and no more than 65% of daily caloric intake.

82
Q

What should you be aware of when reading food labels for sugars?

A

Be aware of sugars like:
sucrose
fructose
corn sweetener
cane sugar
evaporated cane juice
honey
molasses
high-fructose corn syrup
raw sugar
maple sugar
Avoid foods where one of these is the first ingredient.

83
Q

What is a healthy alternative to foods with added sugars?

A

Choose fruits in place of foods with added sugars.

84
Q

Does brown color on bread or cereal guarantee it’s whole grain?

A

no

85
Q

What should you look for on ingredient lists for whole grain breads and cereals?

A

Look for “whole grain” or “whole wheat” first on the ingredient list. A more promising sign is “100% whole grain.”

86
Q

What are some examples of popular whole-grain foods?

A

Black, brown, and wild rice; whole wheat; corn; barley; buckwheat; millet; oats; quinoa; rye; sorghum; and spelt.

87
Q

What should you choose to ensure you get adequate nutrients?

A

nutrient-dense foods

87
Q

What is the goal of carbohydrate digestion?

A

digest carbohydrates into glucose.

88
Q

What are the initial stages of carbohydrate digestion?

A

The initial stage is both mechanical (chewing and grinding) for digestion and chemical (amylase activity) for digestion.

89
Q

What happens to carbohydrates in the stomach?

A

acids continue the digestion with mechanical movements, mixing and churning food in preparation for entry into the small intestine.

90
Q

How is carbohydrate digestion completed?

A

small intestine.

91
Q

What happens to carbohydrates in the small intestine?

A

Monosaccharides pass through the small intestinal villi, enter the bloodstream as glucose, and are absorbed. Enzymes like sucrase, maltase, and lactase help in this process.

92
Q

What determines the rate of carbohydrate absorption in the small intestine?

A

size of the carbohydrate and the transport method.

93
Q

Where does glucose go after absorption?

A

Glucose travels to the liver for nutrient processing and is then sent to all parts of the body for energy.

94
Q

What is the function of insulin?

A

hormone that moves glucose from the blood into the cells.

95
Q

What does glucagon do?

A

raises blood glucose by signaling the liver to break down its glycogen stores and release glucose into the blood.

96
Q

What is Hypoglycemia?

A

Blood glucose level less than 70 mg/dL

96
Q

What is the role of epinephrine in blood glucose regulation?

A

signals the liver cells to release glucose, preparing the body for “fight or flight.”

97
Q

What is hyperglycemia?

A

Blood glucose level that is greater than 130 mg/dL before meals or greater than 180 mg/dL 2 hours after meal

98
Q

How does insulin help maintain blood glucose levels?

A

removes excess glucose from the bloodstream and stores it in the liver and muscles. When those stores are full, glucose is routed to fat depots.

98
Q

What happens when the body needs energy?

A

releases stored glucose from the liver, which is then returned to the bloodstream and used as fuel by the body.

99
Q

What is the Glycemic Response?

A

Refers to how quickly glucose is absorbed after a person eats, how high blood glucose rises and how quickly it returns to normal

100
Q

How do sucrose and other disaccharides and monosaccharides affect dental health?

A

have biochemical properties that promote bacterial growth.

100
Q

How does xylitol-containing chewing gum affect dental health?

A

preventive effects on the formation of plaque biofilm.

101
Q

What factors influence the potential for carbohydrates to promote caries?

A

The length of contact time and the frequency of consumption

102
Q

What effect does sucrose have on plaque formation?

A

Even low amounts of sucrose promote the production of polysaccharides, which assist in the formation of plaque biofilm.

103
Q

What should be recommended as snacks when oral hygiene cannot be performed?

A

Suggest low-fat milk products, aged cheese, yogurt, or xylitol-containing gum.

103
Q

How can the risk of dental caries be reduced when drinking sweetened beverages?

A

Use a straw with sweetened beverages to reduce caries risk.

nutrition (6 decks)

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