Ch. 4: Carbs Flashcards

1
Q

What are the functions if carbohydrates?

A

Major fuel source for body
Provides glucose in blood
Source of fiber

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2
Q

Name the three monosaccharides

A

Glucose, fructose snd galactose

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3
Q

What monosaccharide gives fruit its intense sweetness?

A

Fructose

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4
Q

What disaccharide is know as table sugar?

A

Sucrose

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5
Q

List the three disaccharides and their food sources

A

Maltose: made from starch digestion but little in food sources

Sucrose: table sugar also found in fruits and vegetables

Lactose: mill sugar in milk, yogurt and other dairy products

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6
Q

Oligosaccharides

A

Contains 3 to 10 linked monosaccharides

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7
Q

Polysaccharides

A

10 linked sugars

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8
Q

3 types of polysaccharides

A

Aka Complex Carbohydrates

Starch, fiber and glycogen (storage type not in food)

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9
Q

Food sources of complex carbohydrates (aka polysaccharides)

A

Grains, legumes and some vegetables

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10
Q

Define glycogen

A

Stored glucose in body
Liver: broken down to provide glucose to blood

Muscle: broken down to provide energy to do work

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11
Q

Heath benefits of fiber

A

Soluble: reduce risk of cardiovascular disease and slows increase of blood glucose after eating carbs

Insoluble: Reduces risk of diabetes and reduces occurrence of constipation

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12
Q

Insoluble vs soluble fiber

A

Soluble: Dissolves in water, readily fermented by bacteria (in barley, oats, bran, legumes)

Insoluble: does not dissolve in water, helps reduce constipation (in nuts, wheat bran, veges, potatoes)

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13
Q

What foods and food groups increase fiber intake?

A

Beans, nuts, fruits, veges and whole grains

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14
Q

Dietary recommendations for carbs, fiber and added sugars?

A

Carbs: half of all grains should be whole grains and 45-65% of daily calories from carbs

Sugar: 10% or less of daily calories from dietary guidelines (25% or less from DRI’s)

Fiber: 25g = Women and 38g = Men (14g per 1000 kcals)

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15
Q

Name the three disaccharides

A

Maltose, sucrose and lactose

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16
Q

Define whole grains

A

Contains endosperm, germ and bran in original proportions

Bran=fiber

17
Q

Define Refined grains

A

White grain

Stripped of the germ and bran leaving only the endosperm

18
Q

Define Enriched grains

A

Some nutrients lost in processing are added back

  • folate
  • riboflavin
  • iron
  • niacin
19
Q

Name the three parts of a whole grain

A

Bran: Outer fiber filled layer that contains B vitamins and minerals

Germ: embryo of the seed that germinates and grows (fatty acids and B vitamins)

Endosperm: highest amount of starch and protein (all that remains when grain is refined)

20
Q

Describe the body’s use of glucose to provide energy

A

Fructose and galactose: Carried to liver and converted to glucose and exported back into blood

Glucose: Primary fuel for cells, stored as glycogen in the liver and muscles and excess stored as fat for energy later

21
Q

Define and treat Lactose intolerance

A

Low lactase activity

Causes diarrhea, gas, cramps and abdominal pain

Treatment: Decrease dairy intake, lactase pills and small amounts of cultured milk

22
Q

Define hypoglycemia

A

Low blood glucose

  • Pancreas detects decline and secretes glucagon into blood
  • glucagon tells liver to increase glucose production
  • Liver releases glucose

Treatments: Glucose tabs, eating and some medications to inhibit insulin secretion

23
Q

What are the two hormones released by the pancreas

A

Insulin: Lowers blood sugar

Glucagon: raises blood sugar (glucagon breaks down glycogen stores)

24
Q

How dies fiber help with constipation?

A

Increases the weight of stool and softens it to help it pass easier

25
Q

Nutritive sweeteners

A
Sugar alcohols
End in ol
Provide calories, but fewer than sugars
Have reduced absorption
Safe for teeth
26
Q

Non-nutritive sweeteners

A

Calorie free

Ex:
Aspartame
Stevia
Sucralose