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IPHS nutrition > chap 5 > Flashcards

chap 5 Flashcards

1
Q

carbohydrates include substances that the body can

A

use for energy

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2
Q

primary energy source

A

glucose

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3
Q

simple carbohydrates

A

sugar

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4
Q

complex carbohydrates

A

starches, most fiber

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5
Q

caloric sweeteners such as high-fructose corn syrup, table sugar, honey and maple syrup contribute to

A

added sugars

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6
Q

plants use ____ to combine carbon, oxygen, and hydrogen atoms to make carbohydrates

A

suns energy

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7
Q

plants can use glucose to make

A

fiber, starch, other sugars

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8
Q

the simplest sugar is a

A

monosaccharide

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9
Q

basic chemical unit of carbs

A

monosaccharides

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10
Q

disaccharide

A

simple sugar composed of two monosaccharides

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11
Q

glucose also referred to as

A

dextrose, blood sugar

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12
Q

fructose

A

fruit sugar or levulose

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13
Q

galactose

A

part of lactose

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14
Q

maltose

A

glucose + glucose
malt sugar

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15
Q

sucrose

A

glucose + fructose
table sugar

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16
Q

lactose

A

glucose + galactose
milk sugar

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17
Q

sucrose occurs naturally in

A

honey, maple syrup, carrots, pineapples

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18
Q

a tablespoon of table sugar is ____ sucrose

A

100%

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19
Q

table sugar is made from

A

refining sugarcane or sugar beets

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20
Q

substances that sweeten and contribute energy to foods

A

nutritive sweetener

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21
Q

monosaccharides and disaccharides provide ___ kcal/g

A

4

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22
Q

added sugar

A

sugars added to foods during processing or preparation

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23
Q

sugars and other nutritive sweetener examples

A

agave syrup
brown sugar
coconut sugar
confectioners sugar
corn syrup
date sugar
dextrose
fructose
fruit juice
glucose
honey
invert sugar
lactose
polydextrose
raw sugar
rice syrup
sorbitol
table sugar
turbinado sugar
maltose
xylitol
mannitol
maple syrup
mollasses

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24
Q

sugar alcohols include

A

sorbitol, xylitol, mannitol

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25
Q

sugar alcohols supply ___ kcal/g

A

2

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26
Q

sugar alcohols are poorly

A

absorbed

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27
Q

sugar alcohol can cause

A

diarrhea

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28
Q

sugar alcohols are used to replace

A

sucrose

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29
Q

high intensity sweeteners

A

substances added to foods that sweeten the item while providing few or no kcal and are extremely sweet

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30
Q

high intensity sweeteners are allowed for use by the FDA include

A

saccharin, aspartame, acesulfame-k, sucralose, neotame, adiantam, monk fruit, stevia, thaumatin

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31
Q

polysaccharides

A

complex carbohydrates

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32
Q

polysaccharides contain____ bonded together

A

monosaccharides

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33
Q

polysaccharides ___ form of energy in plants and animals

A

storage

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34
Q

common dietary polysaccharides contain hundreds of ____molecules

A

glucose

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35
Q

starch

A

storage polysaccharide in plants, primarily in the form of amylopectin

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36
Q

starch is in many

A

seeds, roots, tubers

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37
Q

glycogen

A

storage polysaccharide in animals

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38
Q

glycogen stored primarily in the

A

liver and muscles

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39
Q

most forms of dietary fiber are complex carbs composed of monosaccharides that are connected by

A

bonds that humans cannot digest

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40
Q

two types of fiber

A

soluble, insoluble

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41
Q

soluble fiber

A

dissolves or swells in water

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42
Q

types of soluble water

A

pectins, gums, beta-glucans, mucilages, hemicelluloses

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43
Q

soluble fiber physiological effects

A

delays stomach emptying
slow glucose absorption
lower blood cholesterol

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44
Q

soluble fiber sources

A

apples, bananas, citrus fruit, carrot, oats, barley, psyllium, seeds, beans, thickeners added to food

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45
Q

insoluble fiber

A

does not dissolve in water

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46
Q

types of insoluble fiber

A

cellulose, hemicelluloses, lignin

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47
Q

insoluble fiber physiological effects: cellulose and hemicelluloses

A

increase fecal bulk, speed fecal passage through GI tract

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48
Q

insoluble fiber physiological effects: lignin

A

increase fecal bulk and may ease bowel movements

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49
Q

insoluble fiber food sources

A

all plants, wheat, rye, brown rice, vegetables, whole grains, wheat bran

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50
Q

refining foods that are rich sources of carbohydrates often ___ fiber

A

removes

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51
Q

fiber in apple vs apple sauce vs apple juice

A

4.4g, 2.0g, .4g

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52
Q

salivary amylase digests

A

some starch

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53
Q

stomach acid ___ salivary amylase

A

inactivates

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54
Q

main site for carbohydrate digestion and absorption

A

small intestine

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55
Q

pancreatic amylase

A

digests starch into maltose

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56
Q

maltase

A

digests maltose into glucose molecules

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57
Q

sucrase

A

digests sucrose into glucose and fructose

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58
Q

lactase

A

digests lactose to glucose and galactose

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59
Q

products of digestion enter capillaries within the ___ for transport

A

absorptive cells

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60
Q

liver receives absorbed ___, ____, ____ from sm intestine via the

A

glucose, fructose, galactose, hepatic portal vein

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61
Q

soluble fiber is fermented in the

A

large intestine

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62
Q

very little _____ eliminated in feces

A

dietary carbohydrate

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63
Q

insulin

A

hormone made by and released from the pancreas that helps regulate blood glucose levels

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64
Q

insulin helps glucose

A

enter most cells

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65
Q

insulin stimulates

A

storage of glucose as glycogen in the liver

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66
Q

insulin promotes

A

fat and protein synthesis

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67
Q

insulin decreases

A

hunger

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68
Q

glucagon

A

hormone made by and released from the pancreas that helps regulate blood glucose levels

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69
Q

glycogenolysis

A

glycogen breakdown, release glucose into the bloodstream

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70
Q

lipolysis

A

breakdown of triglycerides into glycerol and fatty acids

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71
Q

____ can be used to produce fatty acids but ____ cannot

A

glucose, fatty acids

72
Q

fatty acids can be __ for energy

A

metabolized

73
Q

healthy person has a fasting blood glucose level between

A

70-99 mg/dL

74
Q

after the person eats digestible carbohydrates, blood glucose levels ___

A

rise

75
Q

the ___ releases insulin, which helps ___ blood glucose by allowing glucose to enter cells

A

pancreas, lowers

76
Q

within 2 hours after eating, a healthy persons glucose level is within

A

70-140 mg/dL

77
Q

insulins action stimulates the liver to form

A

glycogen by bonding glucose molecules together

78
Q

if the person ignores hunger sensations, blood glucose continues to ____, signaling the pancreas to release ____

A

drop, glucagon

79
Q

glucagon promotes the breakdown of ____ which ___ blood glucose levels

A

liver glycogen, raises

80
Q

cells use ___ to release energy stored in glucose

A

oxygen

81
Q

some cells can only use ___ for fuel

A

glucose

82
Q

glucose + oxygen –>

A

CO2 + water + energy

83
Q

ketone bodies

A

result from incomplete fat breakdown

84
Q

ketones form when

A

enough glucose is not available to properly metabolize fat, as when fasting, starving, or following a very low carbohydrate/high-fat diet

85
Q

ketones can be used by

A

muscle and brain

86
Q

ketoacidosis

A

when the body forms excessive ketone bodies

87
Q

ketoacidosis: pH of blood becomes ____

A

acidic

88
Q

ketoacidosis occurs in

A

poorly controlled type 1 diabetes

89
Q

RDA of ___ carbohydrate per day is enough to prevent ketosis

A

130

90
Q

under starvation conditions, the body uses ____ from skeletal muscles for glucose production

A

amino acids

91
Q

under starvation conditions, the body uses amino acids to allow the body to have glucose to fuel

A

breathing, transmitting nerve impulse, pump blood

92
Q

AMDR for carbs is ___%

A

45-65

93
Q

added sugar should be less than

A

10%

94
Q

total carbohydrate

A

amount of fiber, starch, sugar in a serving

95
Q

total sugar

A

amount of sugar naturally in the food and the amount of added sugar

96
Q

added sugar (nutrition label)

A

amount of sugar added to sweeten food

97
Q

a serving of food that supplies ___% DV or less is a low source of a nutrient, and one that supplies ___% DV or more is a high source

A

5, 20

98
Q

tooth decay is associated with

A

consuming carbohydrates

99
Q

when bacteria metabolize carbohydrate on the teeth

A

the acid they produce damages tooth enamel and results in decay

100
Q

diets rich in ultra-processed foods and refined carbohydrates are associated with

A

weight gain, obesity

101
Q

foods that contain large amounts of refined carbs do not satisfy hunger as much as foods that contain

A

more protein or fat

102
Q

role of metabolism (carbs)

A

excess carb is more likely to be burned for energy than fat is, so the carb spares stored body fat from being used as fuel

103
Q

foods containing a lot of added sugars and solid fats tend to be

A

energy dense

104
Q

added even small amounts of fat to a food can greatly increase

A

energy content

105
Q

____ are one of the major sources of added sugar in the diets of Americans

A

sugar sweetened beverages

106
Q

highest intakes of sugar-sweetened beverages are associated with risks of

A

obesity, type 2 diabetes, heart disease, stroke

107
Q

NAFLD

A

abnormal accumulation of fat in the liver that is not related to alcohol intake

108
Q

in NAFLD, fat damages liver cells, causing ____ which can lead to ____ of the liver

A

inflammation (hepatic steatohepatitis), cirrhosis

109
Q

in cirrhosis

A

liver cells die and are replaced with scar tissue, causes liver failure

110
Q

risk factors for NAFLD

A

obesity, insulin resistance, elevated blood lipids, excessive carbohydrate and fat intake

111
Q

NAFLD prevention/treatment

A

losing excess weight, eat healthy diet, avoid alcohol

112
Q

diabetes mellitus

A

chronic diseases characterized by high levels of blood glucose

113
Q

hyperglycemia

A

abnormally high blood glucose

114
Q

hyperglycemia occurs because

A

beta cells of not produce any or enough insulin to meet needs
or
body produces some insulin, but does not respond properly (insulin resistance)

115
Q

pre diabetic levels

A

100-125

116
Q

diabetic levels

A

126 +

117
Q

signs and symptoms of diabetes

A

elevated blood glucose
excessive thirst
frequent urination
blurry vision
vaginal yeast infections
foot, abdominal pain
numbers (feet)
impotence
sores that do not heal

118
Q

typical symptoms of poorly controlled type 1 behavior

A

increased appetite with weight loss
breath that smells fruity
fatigue easily
confusion

119
Q

overtime, hyperglycemia damages

A

nerves, organs, blood vessels

120
Q

poorly controlled diabetes is a major cause of

A

heart disease, kidney failure, blindness, lower limp amputation

121
Q

type 1 diabetes

A

autoimmune
certain immune system cells malfunction and then destroy the body own beta cells

122
Q

type 1 diabetes treatment

A

regular administration of insulin and testing/monitoring of blood glucose levels

123
Q

ketoacidosis symptoms (type 1 diabetes)

A

excessive thirst, frequent urination, fruity breath odor

124
Q

most common form of diabetes

A

type 2

125
Q

beta cells usually produce

A

insulin

126
Q

type 2: beta cells usually produce insulin, but the hormones target cells are ______

A

insulin resistant

127
Q

risk factors of type 2 diabetes

A

sedentary lifestyle
excess body fat
close, genetically related family member

128
Q

gestational diabetes

A

some females who are pregnant and do not diabetes when they become pregnant develop a form of diabetes

129
Q

gestational diabetes usually develops after

A

5th month

130
Q

gestational diabetes risk factors

A

family history of type 2
being overweight

131
Q

females who are pregnant and have poorly controlled diabetes or gestational diabetes are more likely to

A

have miscarriage, premature birth, stillbirth
give birth to a newborn who weighs 9 lbs + and has difficulty controlling own blood glucose levels

132
Q

controlling diabetes goal

A

maintenance of normal or near normal blood glucose levels to avoid or delay serious health complications

133
Q

controlling diabetes: periodic measurement of

A

glycosylated hemoglobin
hemoglobin A1c

134
Q

glycosylated hemoglobin
hemoglobin A1c: normal

A

4.5-<5.7%

135
Q

glycosylated hemoglobin
hemoglobin A1c: prediabetes

A

5.7-6.4%

136
Q

glycosylated hemoglobin
hemoglobin A1c: diabetes

A

6.5% +

137
Q

people with diabetes should strive to maintain their glycosylated hemoglobin/hemoglobin A1c level below

A

7%

138
Q

blood glucose management can include

A

following a special diet, usually counting grams of carb
taking part in regular physical activity
lose some excess body fat
taking oral medication, such as to reduce insulin resistance
administering insulin

139
Q

lack of health literacy is associated with

A

uncontrolled blood glucose levels, poor diabetes management, development of chronic disease complications

140
Q

health literacy

A

ability to find, understand, use health information to manage ones health and make appropriate health decisions

141
Q

numeracy

A

ability to understand and work with numbers

142
Q

risk for developing type 2 diabetes can be reduced by

A

losing excess body fat
exercising daily
following a healthy dietary pattern

143
Q

hypoglycemia

A

abnormally low blood glucose

144
Q

hypoglycemia levels

A

<70mg/dL

145
Q

hypoglycemia symptoms

A

irritable, restless, shaky, hungry, sweaty

146
Q

hypoglycemia treatment

A

ingestion of 15g of sugar and little fat or protein

147
Q

metabolic syndrome: characterized by >3 of the following signs
- large waist circumfrance: ___in males, ___in females
- hypertension
____systolic or ___ diastolic
- chronically elevated triglycerides: ___ mg/dL
- low HDL cholesterol: ___ males ____ females
- high fasting blood glucose: ____mg/dL

A

> 40, >35
130, >85
150
<40, <50
100

148
Q

having metabolic syndrome increases the risk for

A

type 2 diabetes and cardiovascular disease

149
Q

can reduce risk of metabolic syndrome

A

losing excess weight, exercising, following healthy eating pattern

150
Q

lactose intolerance

A

inability to digest lactose because of inadequate lactase

151
Q

bacteria in the large intestine break down undigested lactose, resulting in

A

intestinal cramps, bloating, gas, diarrhea

152
Q

milk allergy

A

immune system response to cows milk

153
Q

lactose intolerance treatment may involve

A

consuming dairy foods that have little or no lactose or have been pretreated with lactase
take lactase
substituting non dairy milk

154
Q

ADHD

A

impulsivity, hyperactivity, difficulty paying attention

155
Q

results of scientific studies ____ indicate that eating sugar or sugary foods increases childrens physical activity level, causes ADHD or has other neg behavioral effects

A

does not

156
Q

some forms of fiber ___ in the digestive tract

A

swell

157
Q

high fiber diets may reduce risk of

A

obesity
type 2 diabetes
certain intestinal tract disorders
heart disease and stroke

158
Q

fiber and heart health

A

diets rich in fiber, particularly soluble fiber, can reduce the risk of cardiovascular disease by reducing blood cholesterol levels

159
Q

fiber and colorectal cancer

A

high fiber diets may reduce the risk of colorectal cancer

160
Q

fiber and weight control

A

high fiber foods generally have lower energy contents

161
Q

fiber and diverticula and swollen hemorrhoids

A

currently no restrictions on high-fiber foods, may be beneficial
hemorrhoids may occur if someone sits for long periods or has constipation and strains during bowel movements

162
Q

adequate intakes for fiber are ___ and ___ g/day for males and females

A

38, 25

163
Q

typical American diet supplies ___g/day

A

17

164
Q

fiber is a nutrient of

A

public health concern

165
Q

best to increase fiber intake

A

gradually

166
Q

eating excessive amounts of fiber may interfere with

A

small intestines ability to absorb some minerals

167
Q

glycemic index

A

classifying carb-rich food by comparing the rise in blood glucose after eating a portion of food that contains 50g of digestible carb to the rise that occurs after eating 50g of a standard source

168
Q

glycemic load

A

grams of carb in a serving of food multiplied by the foods glycemic index, divide by 100

169
Q

GI and GL values for a particular carb-rich food may vary depending on

A

where the food was grown
degree of ripeness
extent of processing
other components in the meal

170
Q

high GI and GL diets may be associated with an ____ risk for chronic diseases

A

increased

171
Q

low GI/GL diets may improve

A

blood lipid levels, reduce risk of cardiovascular disease, improve HbA1c

172
Q

Compared to table sugar, honey is a natural and far more
nutritious sweetener. True or false?

A

false

173
Q

Ounce per ounce, sugar provides more energy than
starch. True or false?

A

false

174
Q

Eating a high-fiber diet may reduce your blood cholesterol
level. True or false?

A

true

175
Q

The average American consumes 80% of their energy
intake as added sugars. True or false?

A

false

176
Q

The results of clinical studies indicate that eating too
much sugar makes children hyperactive. True or false?

A

false

IPHS nutrition (17 decks)

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