chap 5 Flashcards
carbohydrates include substances that the body can
use for energy
primary energy source
glucose
simple carbohydrates
sugar
complex carbohydrates
starches, most fiber
caloric sweeteners such as high-fructose corn syrup, table sugar, honey and maple syrup contribute to
added sugars
plants use ____ to combine carbon, oxygen, and hydrogen atoms to make carbohydrates
suns energy
plants can use glucose to make
fiber, starch, other sugars
the simplest sugar is a
monosaccharide
basic chemical unit of carbs
monosaccharides
disaccharide
simple sugar composed of two monosaccharides
glucose also referred to as
dextrose, blood sugar
fructose
fruit sugar or levulose
galactose
part of lactose
maltose
glucose + glucose
malt sugar
sucrose
glucose + fructose
table sugar
lactose
glucose + galactose
milk sugar
sucrose occurs naturally in
honey, maple syrup, carrots, pineapples
a tablespoon of table sugar is ____ sucrose
100%
table sugar is made from
refining sugarcane or sugar beets
substances that sweeten and contribute energy to foods
nutritive sweetener
monosaccharides and disaccharides provide ___ kcal/g
4
added sugar
sugars added to foods during processing or preparation
sugars and other nutritive sweetener examples
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
sugar alcohols include
sorbitol, xylitol, mannitol
sugar alcohols supply ___ kcal/g
2
sugar alcohols are poorly
absorbed
sugar alcohol can cause
diarrhea
sugar alcohols are used to replace
sucrose
high intensity sweeteners
substances added to foods that sweeten the item while providing few or no kcal and are extremely sweet
high intensity sweeteners are allowed for use by the FDA include
saccharin, aspartame, acesulfame-k, sucralose, neotame, adiantam, monk fruit, stevia, thaumatin
polysaccharides
complex carbohydrates
polysaccharides contain____ bonded together
monosaccharides
polysaccharides ___ form of energy in plants and animals
storage
common dietary polysaccharides contain hundreds of ____molecules
glucose
starch
storage polysaccharide in plants, primarily in the form of amylopectin
starch is in many
seeds, roots, tubers
glycogen
storage polysaccharide in animals
glycogen stored primarily in the
liver and muscles
most forms of dietary fiber are complex carbs composed of monosaccharides that are connected by
bonds that humans cannot digest
two types of fiber
soluble, insoluble
soluble fiber
dissolves or swells in water
types of soluble water
pectins, gums, beta-glucans, mucilages, hemicelluloses
soluble fiber physiological effects
delays stomach emptying
slow glucose absorption
lower blood cholesterol
soluble fiber sources
apples, bananas, citrus fruit, carrot, oats, barley, psyllium, seeds, beans, thickeners added to food
insoluble fiber
does not dissolve in water
types of insoluble fiber
cellulose, hemicelluloses, lignin
insoluble fiber physiological effects: cellulose and hemicelluloses
increase fecal bulk, speed fecal passage through GI tract
insoluble fiber physiological effects: lignin
increase fecal bulk and may ease bowel movements
insoluble fiber food sources
all plants, wheat, rye, brown rice, vegetables, whole grains, wheat bran
refining foods that are rich sources of carbohydrates often ___ fiber
removes
fiber in apple vs apple sauce vs apple juice
4.4g, 2.0g, .4g
salivary amylase digests
some starch
stomach acid ___ salivary amylase
inactivates
main site for carbohydrate digestion and absorption
small intestine
pancreatic amylase
digests starch into maltose
maltase
digests maltose into glucose molecules
sucrase
digests sucrose into glucose and fructose
lactase
digests lactose to glucose and galactose
products of digestion enter capillaries within the ___ for transport
absorptive cells
liver receives absorbed ___, ____, ____ from sm intestine via the
glucose, fructose, galactose, hepatic portal vein
soluble fiber is fermented in the
large intestine
very little _____ eliminated in feces
dietary carbohydrate
insulin
hormone made by and released from the pancreas that helps regulate blood glucose levels
insulin helps glucose
enter most cells
insulin stimulates
storage of glucose as glycogen in the liver
insulin promotes
fat and protein synthesis
insulin decreases
hunger
glucagon
hormone made by and released from the pancreas that helps regulate blood glucose levels
glycogenolysis
glycogen breakdown, release glucose into the bloodstream
lipolysis
breakdown of triglycerides into glycerol and fatty acids
____ can be used to produce fatty acids but ____ cannot
glucose, fatty acids
fatty acids can be __ for energy
metabolized
healthy person has a fasting blood glucose level between
70-99 mg/dL
after the person eats digestible carbohydrates, blood glucose levels ___
rise
the ___ releases insulin, which helps ___ blood glucose by allowing glucose to enter cells
pancreas, lowers
within 2 hours after eating, a healthy persons glucose level is within
70-140 mg/dL
insulins action stimulates the liver to form
glycogen by bonding glucose molecules together
if the person ignores hunger sensations, blood glucose continues to ____, signaling the pancreas to release ____
drop, glucagon
glucagon promotes the breakdown of ____ which ___ blood glucose levels
liver glycogen, raises
cells use ___ to release energy stored in glucose
oxygen
some cells can only use ___ for fuel
glucose
glucose + oxygen –>
CO2 + water + energy
ketone bodies
result from incomplete fat breakdown
ketones form when
enough glucose is not available to properly metabolize fat, as when fasting, starving, or following a very low carbohydrate/high-fat diet
ketones can be used by
muscle and brain
ketoacidosis
when the body forms excessive ketone bodies
ketoacidosis: pH of blood becomes ____
acidic
ketoacidosis occurs in
poorly controlled type 1 diabetes
RDA of ___ carbohydrate per day is enough to prevent ketosis
130
under starvation conditions, the body uses ____ from skeletal muscles for glucose production
amino acids
under starvation conditions, the body uses amino acids to allow the body to have glucose to fuel
breathing, transmitting nerve impulse, pump blood
AMDR for carbs is ___%
45-65
added sugar should be less than
10%
total carbohydrate
amount of fiber, starch, sugar in a serving
total sugar
amount of sugar naturally in the food and the amount of added sugar
added sugar (nutrition label)
amount of sugar added to sweeten food
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
5, 20
tooth decay is associated with
consuming carbohydrates
when bacteria metabolize carbohydrate on the teeth
the acid they produce damages tooth enamel and results in decay
diets rich in ultra-processed foods and refined carbohydrates are associated with
weight gain, obesity
foods that contain large amounts of refined carbs do not satisfy hunger as much as foods that contain
more protein or fat
role of metabolism (carbs)
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
foods containing a lot of added sugars and solid fats tend to be
energy dense
added even small amounts of fat to a food can greatly increase
energy content
____ are one of the major sources of added sugar in the diets of Americans
sugar sweetened beverages
highest intakes of sugar-sweetened beverages are associated with risks of
obesity, type 2 diabetes, heart disease, stroke
NAFLD
abnormal accumulation of fat in the liver that is not related to alcohol intake
in NAFLD, fat damages liver cells, causing ____ which can lead to ____ of the liver
inflammation (hepatic steatohepatitis), cirrhosis
in cirrhosis
liver cells die and are replaced with scar tissue, causes liver failure
risk factors for NAFLD
obesity, insulin resistance, elevated blood lipids, excessive carbohydrate and fat intake
NAFLD prevention/treatment
losing excess weight, eat healthy diet, avoid alcohol
diabetes mellitus
chronic diseases characterized by high levels of blood glucose
hyperglycemia
abnormally high blood glucose
hyperglycemia occurs because
beta cells of not produce any or enough insulin to meet needs
or
body produces some insulin, but does not respond properly (insulin resistance)
pre diabetic levels
100-125
diabetic levels
126 +
signs and symptoms of diabetes
elevated blood glucose
excessive thirst
frequent urination
blurry vision
vaginal yeast infections
foot, abdominal pain
numbers (feet)
impotence
sores that do not heal
typical symptoms of poorly controlled type 1 behavior
increased appetite with weight loss
breath that smells fruity
fatigue easily
confusion
overtime, hyperglycemia damages
nerves, organs, blood vessels
poorly controlled diabetes is a major cause of
heart disease, kidney failure, blindness, lower limp amputation
type 1 diabetes
autoimmune
certain immune system cells malfunction and then destroy the body own beta cells
type 1 diabetes treatment
regular administration of insulin and testing/monitoring of blood glucose levels
ketoacidosis symptoms (type 1 diabetes)
excessive thirst, frequent urination, fruity breath odor
most common form of diabetes
type 2
beta cells usually produce
insulin
type 2: beta cells usually produce insulin, but the hormones target cells are ______
insulin resistant
risk factors of type 2 diabetes
sedentary lifestyle
excess body fat
close, genetically related family member
gestational diabetes
some females who are pregnant and do not diabetes when they become pregnant develop a form of diabetes
gestational diabetes usually develops after
5th month
gestational diabetes risk factors
family history of type 2
being overweight
females who are pregnant and have poorly controlled diabetes or gestational diabetes are more likely to
have miscarriage, premature birth, stillbirth
give birth to a newborn who weighs 9 lbs + and has difficulty controlling own blood glucose levels
controlling diabetes goal
maintenance of normal or near normal blood glucose levels to avoid or delay serious health complications
controlling diabetes: periodic measurement of
glycosylated hemoglobin
hemoglobin A1c
glycosylated hemoglobin
hemoglobin A1c: normal
4.5-<5.7%
glycosylated hemoglobin
hemoglobin A1c: prediabetes
5.7-6.4%
glycosylated hemoglobin
hemoglobin A1c: diabetes
6.5% +
people with diabetes should strive to maintain their glycosylated hemoglobin/hemoglobin A1c level below
7%
blood glucose management can include
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
lack of health literacy is associated with
uncontrolled blood glucose levels, poor diabetes management, development of chronic disease complications
health literacy
ability to find, understand, use health information to manage ones health and make appropriate health decisions
numeracy
ability to understand and work with numbers
risk for developing type 2 diabetes can be reduced by
losing excess body fat
exercising daily
following a healthy dietary pattern
hypoglycemia
abnormally low blood glucose
hypoglycemia levels
<70mg/dL
hypoglycemia symptoms
irritable, restless, shaky, hungry, sweaty
hypoglycemia treatment
ingestion of 15g of sugar and little fat or protein
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
> 40, >35
130, >85
150
<40, <50
100
having metabolic syndrome increases the risk for
type 2 diabetes and cardiovascular disease
can reduce risk of metabolic syndrome
losing excess weight, exercising, following healthy eating pattern
lactose intolerance
inability to digest lactose because of inadequate lactase
bacteria in the large intestine break down undigested lactose, resulting in
intestinal cramps, bloating, gas, diarrhea
milk allergy
immune system response to cows milk
lactose intolerance treatment may involve
consuming dairy foods that have little or no lactose or have been pretreated with lactase
take lactase
substituting non dairy milk
ADHD
impulsivity, hyperactivity, difficulty paying attention
results of scientific studies ____ indicate that eating sugar or sugary foods increases childrens physical activity level, causes ADHD or has other neg behavioral effects
does not
some forms of fiber ___ in the digestive tract
swell
high fiber diets may reduce risk of
obesity
type 2 diabetes
certain intestinal tract disorders
heart disease and stroke
fiber and heart health
diets rich in fiber, particularly soluble fiber, can reduce the risk of cardiovascular disease by reducing blood cholesterol levels
fiber and colorectal cancer
high fiber diets may reduce the risk of colorectal cancer
fiber and weight control
high fiber foods generally have lower energy contents
fiber and diverticula and swollen hemorrhoids
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
adequate intakes for fiber are ___ and ___ g/day for males and females
38, 25
typical American diet supplies ___g/day
17
fiber is a nutrient of
public health concern
best to increase fiber intake
gradually
eating excessive amounts of fiber may interfere with
small intestines ability to absorb some minerals
glycemic index
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
glycemic load
grams of carb in a serving of food multiplied by the foods glycemic index, divide by 100
GI and GL values for a particular carb-rich food may vary depending on
where the food was grown
degree of ripeness
extent of processing
other components in the meal
high GI and GL diets may be associated with an ____ risk for chronic diseases
increased
low GI/GL diets may improve
blood lipid levels, reduce risk of cardiovascular disease, improve HbA1c
Compared to table sugar, honey is a natural and far more
nutritious sweetener. True or false?
false
Ounce per ounce, sugar provides more energy than
starch. True or false?
false
Eating a high-fiber diet may reduce your blood cholesterol
level. True or false?
true
The average American consumes 80% of their energy
intake as added sugars. True or false?
false
The results of clinical studies indicate that eating too
much sugar makes children hyperactive. True or false?
false
