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Certified Nutrition Coach > Ch 7: Carbohydrates > Flashcards

Ch 7: Carbohydrates Flashcards

1
Q

Primary Source of Energy

A

Carbohydrates

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2
Q

Non-plant sources of Carbohydrates

A

Lactose and Glycogen

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3
Q

Starches

A

Grains, Corn, Barley, Vegetables, Beans and Wheat

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4
Q

Single sugar units of Glucose, Fructose and Galactose. Represents the ONLY absorbable forms of carbohydrates for the body

A

Monosaccharides (Simple Sugars)

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5
Q

Pairs of sugar units: Sucrose, Maltose and Lactose

A

Disaccharides (Simple Sugars)

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6
Q

Glucose chains longer than 10 units in length. Can be as large as several thousand glucose units in length

A

Polysaccharides

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7
Q

They define sugar units ranging from 3 to 10 units in length and are largely indigestible to humans.

A

Oligosaccharides

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8
Q

Carbohydrates content

A

CHO (Carbon, Hydrogen and Oxygen)

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9
Q

Largest storage depots for carbohydrates (Glycogen)

A

Liver and Muscle cells

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10
Q

Other names for Glucose

A

Dextrin or Dextrose

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11
Q

Hydrocarbons (Monosaccharides)

A

C6H12O6

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12
Q

Sucrose

A

One glucose molecule joined with one fructose molecule. Examples include cane sugar, brown sugar, and date sugar. Sucrose contributes as a primary sugar in most fruits

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13
Q

Lactose

A

One glucose molecule joined with one galactose molecule. It is only found in dairy products

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14
Q

Maltose

A

Two glucose molecules. Examples include corn syrup, brown rice syrup, and molasses

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15
Q

Sources of Oligosaccharides

A
  • Legumes (e.g., peas, lentils, or beans) and plant sources; contain glucose, fructose, and/or galactose; and are touted for health-promoting benefits
  • Oligosaccharides are largely resistant to digestion because the human digestive tract lacks the necessary enzymes that can chemically break down many of these structures. This allows them to pass to the large intestine where intestinal bacteria act on them.
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16
Q

Fructo-oligosaccharides

A

Jerusalem artichoke, leeks, onions, and asparagus

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17
Q

Galacto-oligosaccharides

A

Soybeans and human breast milk

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18
Q

Inulin

A

Chicory root, sugar beets, leeks, asparagus, and banana

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19
Q

A straight chain and digestible form of starch containing glucose molecules.

A

Amylose

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20
Q

Amylopectin

A

A branched-chain and digestible form of starch containing glucose molecules.

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21
Q

Polysaccharides in Block form

A

Fiber

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22
Q

Amylopectin and blood sugar

A

Greater levels of amylopectin result in a faster and a greater spike in blood sugar than a similar compound with more amylose

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23
Q

Type of Soluble Fiber that dissolves in water to form a gel, associated with heart benefits and glucose control
Can be digested by bacteria in the large intestine (Fermentable)

A

Soluble Fiber

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24
Q

Examples of Soluble Fibers

A

pectins, gums, and mucilages that originate from the inside of the plant cell.

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25
Q

Sources of Soluble Fiber

A

Qat bran, oatmeal, beans, fruits (e.g., apples or pears) and vegetables (e.g., artichoke, leeks, or sweet potatoes), as well as in many commercial products like salad dressings, jams, and jellies.

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26
Q

Benefits of Soluble FIber

A
  • Weight Loss (delay gastric emptying, feeling full)
  • Reduces risk of cardiovascular disease (binds cholesterol)
  • Bowel movement and Intestinal health (bulk to stool)
  • Diabetes protection (reduces sugar spike)
  • Improved Absorption of Foods (slows food through the small intestine)
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27
Q

Form the structural parts of plants and include compounds like cellulose, hemicellulose, and lignin, and are often found in the outermost portion of grains, vegetables, fruits, and seeds (e.g., whole-grain wheat, celery, brown rice, quinoa, apple peels, or broccoli).

A

Insoluble FIber (Water Insoluble)

not easily digested by intestinal bacteria

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28
Q

Benefits of Insoluble Fiber

A
  1. Digestive Health–adds bulk and draws water into the GI tract (avoids Constipation)
  2. Reduces Cancer Risk–reduces risk of colon cancer
  3. Reduces Diverticulosis
  4. Weight Loss–Delays gastric emptying (feeling of fullness)
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29
Q

Whole Grains

A

Contain the Kernel (entire seed)
Kernel contains: Bran (outermost layer), Germ and Endosperm

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30
Q

Bran contains?

A

B Vitamins, antioxidants and fiber

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31
Q

Germ of whole grains

A

The germ is the embryo of the kernel and contains B vitamins, minerals, some protein, and healthy fats

32
Q

Endosperm of whole grains

A

Largest portion of the kernel. It contains starchy carbohydrates, some protein, and small amounts of vitamins and minerals

33
Q

A compound derived from isolated indigestible fiber to potentially provide some of the health-promoting benefits of natural fiber.

A

Functional Fiber (polydextrose and inulin)

34
Q

Recommended Fiber Intake

A

25 g for women, 38 g for men

35
Q

Good Sources of Fiber

A

High fiber bran ready-to-eat cereal
Navy Beans
Split peas
Lentils
Pinto Beans
Wheat bran flakes, ready-to-eat cereal
Avocado
Pear
Apple with skin
Prunes
Almonds
Banana

36
Q

Storage molecule of glucose in animals, similar to how starch is the storage form of carbohydrate in plants

A

Glycogen
-large molecule with a pinwheel orientation centered around a protein core (glycogenin), and it can range from 100 to over 30,000 glucose units
-Only Glucose Molecules

37
Q

Enzymes that create a free glucose molecule from glucose 6-phosphate, a compound that is formed when stored glycogen is broken down for energy

A

Glucose 6-phosphatase

38
Q

Normal carbohydrate storage in muscle cells

A

Approximately 15 grams per kilogram (6.8 g/lb.) of muscle tissue
250 and 600 grams

39
Q

Normal carbohydrate storage in Liver cells

A

Liver cells store approximately 50 grams per kilogram (22.7g/lb.) of tissue, and, considering how the liver weighs approximately 1.5 to 2.5 kg, this totals about 75 to 125 grams (300 to 500 kcal)

40
Q

The primary storage and transportable form of fats in the body, composed of three free fatty acids bound to a glycerol backbone.

A

Triglycerides

41
Q

A group of incompletely metabolized fat fragments that are normally produced during fat metabolism in the absence of adequate carbohydrates.

A

Ketones

42
Q

A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol, and glucogenic amino acids.

A

Gluconeogenesis

43
Q

Salivary amylase MOA

A

Starts the digestive process by cleaving large-chain polysaccharides into smaller segments.

44
Q

Pancreas product that neutralizes the Chyme

A

Sodium Bicarbonate

45
Q

Location Pancreatic Amylase continues digestion of carbohydrates

A

Jejunum (digestible carbohydrates are further broken down to disaccharide and monosaccharide forms)

46
Q

Location where most carbohydrates are Absorbed

A

Ileum

47
Q

Disaccharides undergo further digestion to single sugar units

A

Brush Border (villi and microvilli)

48
Q

The vein that transports blood from the spleen, stomach, pancreas, and the intestinal tract to the liver.

A

Hepatic Portal Vein

49
Q

The development of a fatty liver resulting from excessive quantities of fats being deposited from causes that exclude alcohol.

A

Non-Alcoholic Fatty Liver Disease
- Sedentary people who consume large amounts of Fructose
- excess energy intake, not fructose per se, are the leading cause of NAFLD

50
Q

Primary cause of lactose intolerance

A

Genetic Inheritance

51
Q

Lactase non-persistence

A

The small intestine begins to make less lactase after infancy and continues to decrease with age

52
Q

Rate of Monosaccharide Absorption

A

Glucose and galactose, however, are absorbed via a different process than fructose. This process results in glucose and galactose being absorbed into the body at a faster rate than fructose.

53
Q

Two primary hormones for preserving blood glucose

A

Insulin and Glucagon

54
Q

Insulin

A

Escorts glucose in the blood to the liver, muscle, and fat cells. In the liver cell, it inhibits the release of glucose into circulation. In cells, it promotes glycogenesis and inhibits gluconeogenesis. It is also involved in amino acids and fatty acid uptake into cells.

55
Q

Glucagon

A

Raises blood sugar levels during periods of hypoglycemia by facilitating glucose release from the liver into circulation. In other words, glucagon is the hormone responsible for telling the liver to release glucose into the bloodstream. It promotes glycogenolysis and gluconeogenesis, and it also inhibits lipogenesis.

56
Q

Absorbs insulin out of circulation

A

Liver and Kidneys

57
Q

Exercising Hormones

A

Norepinephrine and Epineprine

58
Q

Breakdown of nutrients to release energy

A

Catabolic

59
Q

Non-insulin mediated glucose uptake (NIMGU) pathway

A

Insulin production and release is suppressed during exercise

60
Q

During exercise

A

Epinephrine, norepinephrine, and glucagon levels all increase to stimulate glycogenolysis and glucose release from the liver into the blood
- Under scenarios of prolonged exercise, glycogen depletion, or carbohydrate or caloric restriction, cortisol levels elevate to preserve liver glycogen, which, in turn, preserves blood sugar.

61
Q

A relative ranking of a food’s effect on blood glucose (blood sugar) 2 hours after the consumption of that food.

A

Glycemic Index

62
Q

Glycemic Index of Glucose

A

100

63
Q

Glycemic Index of 50

A

Elevates Blood Glucose Half the amount of Glucose

64
Q

Low Glycemic Index foods

A

Under 55

65
Q

Medium Glycemic Index foods

A

56 - 69

66
Q

High Glycemic Index Foods

A

70 and above

67
Q

Key observations to Glycemic Index

A

Not all simple sugars have high GI scores (e.g., fructose or sucrose). Fructose is absorbed more slowly and needs conversion to glucose in the liver. This subsequently lowers its GI score.
Not all complex carbohydrates have low GI scores (e.g., instant rice, instant mashed potatoes, or cornflakes). Removing fiber can increase a food’s GI score.

68
Q

Considerations of Glycemic Index

A

Monosaccharide form—glucose versus fructose
Polysaccharide form—amylopectin versus amylose
Liquid vs Solid
Degree of Processing
Presence of other nutrients (Fiber, protein, fats)

69
Q

A method for determining how the quantity of carbohydrates consumed impact blood sugar levels.

A

Glycemic load (GL)

70
Q

The recommended dietary allowance (RDA) for carbohydrates for adults aged 19 years and older

A

130 mg/day

71
Q

Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates

A

45 - 65% of the total caloric intake daily, which might be at least double the RDA.

72
Q

Largest source of Sugars

A

Beverages

73
Q

Represent all sugars derived from food sources that exclude those sugars found naturally in fruits and dairy

A

Added Sugars

74
Q

Overall goal for healthy eating is to reduce the total percentage of added sugars

A

From 13% down to under 10% of caloric intake (no more than 12 added teaspoons)

AHA – limit of 6 added teaspoons (women) and 9 added teaspoons (men) (AHA, 2016)
CSPI – limit 100 kcal or 6 ½ teaspoons (women) and 150 kcal or 9 ½ teaspoons (men) (CSPI, 2015)

75
Q

Recommended Fiber per day

A

28 grams per day for women and 35 grams per day for men

Certified Nutrition Coach (28 decks)

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