Carbs Flashcards
What are examples of natural sugars?
Fruit, honey
What is the WHO recommended for the percent of energy that should be coming from added sugars?
Less than 10%
What is the AMDR for carbs?
45-65% of energy
What is the RDA for carbs?
130 grams per day
What are the complex carbs?
Starch and glycogen
Where can we find starch?
Bread, rice, corn
Where do we store glycogen?
Liver and muscle
How much glycogen is stored in both liver and muscle?
Liver - 400 kcal
Muscle - 1400 kcal
What type of carb increases GI tract motility?
Insoluble dietary fiber
What is the recommendation for fiber per gender?
Females - 25 grams per day
Males - 38 grams per day
What is the normal fasting blood glucose range?
70-99 mg/dL
From where do we secrete insulin to regulate blood glucose?
Pancreatic beta cells
From where do we secrete glucagon?
Pancreatic alpha cells
What pathways are stimulated by glucagon?
Glycogenolysis and gluconeogenesis
What is stimulated by insulin secretion?
1 glycogen
2 triglycerides
3 GLUT4
Where do we find GLUT4?
Muscle and adipose tissue
For endurance and resistance exercise, what should be the carb to protein ratio post exercise?
3:1
Natural sugars make up what category of macronutrients?
Carbs
