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Health Disease & Nutrition > ch 4 carbs derived nutrients > Flashcards

ch 4 carbs derived nutrients Flashcards

1
Q

carbohydrates

carbohydrates

A
  • 1 of the 3 macronutrients
  • an important energy source especially for nerve cells
  • composed of the atoms: CARBON, HYDROGEN, OXYGEN
  • good sources include FRUITS, VEGETABLES, GRAINS
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2
Q

disaccharides

lactose is made of what monosaccharides

A

glucose + galactose

also called milk sugar

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3
Q

disaccarides

maltose is what made of what monosaccharides

A

glucose + glucose

maltose molecules join in food to form starch molecules

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4
Q

disaccharides

sucrose is what made of what monosaccharides

A

glucose + fructose

found in sugar cane, sugar beets, honey

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5
Q

complex carbs: starch

plants store glucose as

A

polysaccharides in the form of starch

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6
Q

complex carbs: starch

our cells cannot use complex

A

starch molecules exactly as they occur in plants

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7
Q

complex carbs: starch

we digest (break down) starch into

A

glucose

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8
Q

complex carbs: starch

grains, legumes, and tubers are good sources of

A

dietary starch

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9
Q

complex carbs: glycogen

animals store glucose as

A

glycogen

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10
Q

complex carbs: glycogen

stored in our bodies in the

A

liver and muscles

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11
Q

complex carbs: glycogen

not found in

A

food and therefore not a dietary source of carb

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12
Q

complex carbs: fiber

dietary fiber

A

the nondigestable part of plants

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13
Q

complex carbs: fiber

functional fiber

A

nondigestable form of carb with known health benefits
extracted from plants and added to foods

ex. cellulose, guar gum, pectin, psyllium

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14
Q

complex carbs: fiber

total fiber

A

dietary + functional fiber

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15
Q

complex carbs

dietary fiber is also classified by

A

solubility

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16
Q

complex carbs: fiber

soluble fiber

A
  • dissolves in water
  • viscous and fermentable
  • easily digested by bacteria in the colon
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17
Q

complex carbs: soluble fiber

found in

A
  • citrus fruits
  • berries
  • oats
  • beans
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18
Q

complex carbs: soluble fiber

reduces risk of

A
  • cardiovascular disease
  • type 2 diabetes

by lowering blood cholesterol and glucose levels

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19
Q

complex carbs: fiber

insoluble fiber geneally does not

A

dissolve in water

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20
Q

complex carbs: insoluble fiber

found in

A

whole grains (wheat, rye, brown rice)

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21
Q

complex carbs: insoluble fiber

promote

A
  • regular bowel movements
  • alleviate constipation
  • reduce risk of diverticulosis
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22
Q

why do we need carbs?

energy

A
  • fuel daily activity
  • fuel exercise
  • help preserve protein for other uses
    why? when the diet does not provide enough carbs, the process of gluconeogenesis converts proteins in blood and tissue into glucose
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23
Q

why do we need carbs? – energy

each gram of carb equals to

A

4 kcal

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24
Q

why do we need carbs? – energy

red blood cells rely ONLY on

A

glucose for their energy supply

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25
Q

why do we need carbs? – energy

both carbs and fats supply energy for

A

daily activities

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26
Q

why do we need carbs? – energy

glucose is especially important for

A

energy in exercise

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27
Q

why do we need carbs? – energy

sufficient energy intake from carbs prevents

A

production of ketones as an alternate energy source

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28
Q

why do we need carbs? – energy

excessive ketones can result in

A

high blood acidity and ketoacidosis

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29
Q

why do we need carbs? – energy

high blood acidity damages

A

body tissues

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30
Q

why do we need carbs? – fiber

may reduce the risk of

A

colon cancer
heart disease

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31
Q

why do we need carbs? – fiber

promotes bowl health by helping to prevent

A

hemorrhoids and constipation

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32
Q

why do we need carbs? – fiber

may enhance

A

weight loss

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33
Q

why do we need carbs? – fiber

may lower the risk of

A

type 2 diabetes

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34
Q

why do we need carbs? – fiber

reduces the risk of

A

diverticulosis

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35
Q

why do we need carbs?– energy

energy fuels what

A
  • daily activity
  • exercise
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36
Q

why do we need carbs?– energy

help preserve protein for other

A

uses
* when the diet does not provide enough carbs, the process of gluconeogenesis converts proteins in blood and tissue into glucose

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37
Q

fiber may help decrease blood cholesterol–high fiber diet

  1. liver synthesizes bile using cholesterol
  2. bile stored in gallbladder
  3. bile is secreted into intestine to aid in the digestion of fat
A

4a. fiber binds to bile and both are excreted in the feces
4b. less cholesterol is reabsorbed from the remaining bile
4c. blood levels of cholesterol are reduced

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38
Q

fiber may help decrease blood cholesterol–low fiber diet

  1. liver synthesizes bile using cholesterol
  2. bile is stored in gallbladder
  3. bile is secreted into intestine to aid in the digestion of fat
A

4b. less fiber is present to bind bile, so less bile is excreted in the feces
4b. more cholesterol is reabsorbed from the remaining bile
4b. blood levels of cholesterol are elevated

39
Q

digestion of carbs

most chemical digestion of carbs occurs in the

A

small intestine

40
Q

digestion of carbs

pancreatic amylase

A
  • enzyme produced in the pancreas and secreted into the small intestine
  • enzymatically digests starch to maltose
41
Q

digestion of carbs

additional enzymes secreted by cells that line the small intestine (mucosal cells) digest

A

disaccharides to monosaccharides
* these ensymes include maltose, sucrase, lactase

42
Q

digestion of carbs

monosaccharides are absorbed into the cells lining the

A

small intestine and then enter the blood stream

43
Q

digestion of carbs

most monosaccarides are converted to

A

glucose by the liver

44
Q

digestion of carbs

glucose is released into the bloodstream to

A

provide immediate energy

45
Q

digestion of carbs

excess glucose is converted to

A

glycogen and stored in the liver and muscles

46
Q

process of glycogenesis

  1. small intestine
A

dietary carbs from stomach delivered to small intestine

47
Q

process of glycogenesis

  1. liver
A

glucose and other monosaccharides transported to liver
blood levels of glucose maintained for brain and other body cells

48
Q

process of glycogenesis

  1. muscles
A

glucose transported to muscle

49
Q

regulation of blood glucose–insulin

a hormone secreted by the

A

pancreas

50
Q

regulation of blood glucose–insulin

transported in our blood throughout the

A

body

51
Q

regulation of blood glucose–insulin

helps transport glucose from the blood into

A

cells

52
Q

regulation of blood glucose–insulin

stimulates the liver and muscles to take up

A

glucose and convert it to glycogen

53
Q

regulation of blood glucose–glucagon

another hormone secreted by the

A

pancreas

54
Q

regulation of blood glucose–glucagon

stimulates the breakdown of glycogen to

A

glucose to make glucose available to cells of the body

55
Q

regulation of blood glucose–glucagon

stimulates gluconeogenesis

A

the production of “new” glucose from amino acids

56
Q

regulation of blood glucose

fructose does not stimulate the release of

A

insulin
* fructose is metabolized differently than glucose
* absorbed further down in the small intestine

57
Q

regulation of blood glucose

glycemic index

A

a measure of a food’s ability to raise blood glucose levels

58
Q

regulation of blood glucose– glycemic index

foods with a low glycemic index cause low to moderate

A

fluctuations in blood glucose

59
Q

regulation of blood glucose

glycemic load

A

amount of carb in a food multiplied by its glycemic index
* considered a MORE USEFUL tool than glycemic index

60
Q

regulation of blood glucose

foods and meals with a lower glycemic load

A
  • are better for people with diabetes
  • are generally higher in fiber
  • may reduce the risk of heart disease and colon cancer
  • are associated with a reduced risk of prostate cancer
61
Q

how much carb should we eat?

the recommended dietary allowance (RDA) for carb is

A

130 g per day just to supply the brain with glucose

62
Q

how much carb should we eat?

45%-65% of daily calorie intake should be in the form of

A

carbs

63
Q

how much carb should we eat?

focus on foods high in ____ low in _____

A

fiber
added sugars

64
Q

how much carb should we eat?

most americans eat too much

A

added sugar

65
Q

how much carb should we eat?– added sugars

sugars are added to foods during

A

processing or preparation

66
Q

how much carb should we eat?– added sugars

most common source is

A

soft drinks

67
Q

how much carb should we eat?– added sugars

typical sources are

A
  • cookies
  • candy
  • fruit drinks
68
Q

how much carb should we eat?– added sugars

unexpected sources include

A
  • peanut butter
  • flavored rice mixes
  • salad dressing
69
Q

how much carb should we eat?– added sugars

added sugars are not chemically different from naturally occurring

A

sugars
BUT HAVE FEWER VITAMINS

70
Q

how much carb should we eat? sugars

sugars are blamed for many

A

health problems

71
Q

how much carb should we eat? sugars

can cause dental

A

problems and tooth decay

72
Q

how much carb should we eat? sugars

no proven association with childhood

A

hyperactivity
long-term effects not known

73
Q

how much carb should we eat? sugars

associated with increased ________ and decreased _________—-

A

“bad cholesterol”
“good cholesterol”

74
Q

how much carb should we eat? sugars

associated with a higher risk of

A

diabetes
obesity

75
Q

how much carbs should we eat

most americans eat too little

A

fiber-rich carbs

76
Q

how much carbs should we eat

the adequate intake (AI) of fiber is

A

14g per 1000 kcal in the diet daily
or 25g for women; 38g for men

77
Q

how much carbs should we eat

whole-grain foods
(grains, vegetables, fruits, nuts, legumes)
are much more healthful

A

sources than foods with added sugar or fiber
* whole grains are kernels that retain the bran, endosperm, germ

78
Q

alternative sweetners

nutritive sweetners

A
  • contain 4 kcal energy per gram
  • sucrose, fructose, honey, brown sugar
79
Q

alternative sweetners

sugar alcohols

A
  • contain 2-3 kcal energy per gram
  • have the benefit of a decreased glycemic response and decreased risk of dental caries
80
Q

alternative sweetners

non-nutritive (alternate) sweetners

A
  • provide little or no energy
  • developed to sweeten food without the usual risks
81
Q

alternative sweetners

no acceptable daily intake (ADI) has been set for

A

saccharin (sweet n’ low)
but it has been removed from the list of cancer causing agents

82
Q

alternative sweetners

ADIs have been established for

A
  • acesulfame (sweet one, sunette)
  • aspartame (equal)
  • sucralose (splenda)
83
Q

in depth: diabetes

inability to regualte blood

A

glucose levels

84
Q

in depth: diabetes

hyperglycemia

A

in which glucose levels are higher than normal— becomes chronic

85
Q

in depth: diabetes

there are 3 types

A
  • type 1 diabetes
  • type 2 diabetes
  • gestational diabetes
86
Q

in depth: diabetes

uncontrolled diabetes can cause

A
  • infections
  • nerve damage
  • kidney damage
  • blindness
  • seizures
  • stroke
  • cardiovascular disease

CAN BE FATAL

87
Q

in depth: diabetes

type 1 diabetes

A
  • Accounts for about 5% of all cases
  • Body does not produce enough insulin
  • Creates high blood sugar (glucose) levels
  • Key warning sign is frequent urination
  • May lead to ketoacidosis, coma, and death
  • Classified as an autoimmune disease
  • Most frequently diagnosed in adolescents
  • Has a genetic link
88
Q

in depth: diabetes

type 2 diabetes

A

Accounts for 90–95% of cases
* Develops progressively over time
* Body cells become insensitive or
unresponsive to insulin
* Obesity is most common trigger
* Variations include insulin resistance, impaired
fasting glucose, and prediabetes
* Eventually the pancreas may become unable
to produce any insulin

*

89
Q

Diabetes Testing and Diagnosis

Three blood tests can be used to diagnose
diabetes

A
  • Fasting plasma glucose (FPG)
  • Oral glucose tolerance (OGT)
  • Glycosylated hemoglobin test (HbA1c
90
Q

In Depth: Diabetes

Who is at risk?

A
  • Obesity, genetics, physical inactivity, and poor
    diet increase overall risk
  • Metabolic syndrome (high waist
    circumference, high blood pressure, high
    blood lipids and glucose) increases risk of
    type 2 diabetes
  • Increased age increases risk, but younger
    people and even children are now commonly
    diagnosed
91
Q

In Depth: Diabetes

Prevention and control

A
  • Eat a healthful diet, get daily exercise, keep a
    healthful body weight
  • Limit intake of added sugars
  • Choose fiber-rich foods like whole grains
  • Limit consumption of red meat and processed
    meat
92
Q

In Depth: Diabetes

Prevention and control continued

A
  • Avoid alcoholic beverages, which can cause
    hypoglycemia
  • Healthful lifestyle choices can prevent or
    delay onset of type 2 diabetes
  • Oral medications and/or insulin injections
    may be required once diabetes has been
    diagnosed
93
Q
A

Health Disease & Nutrition (14 decks)

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