chapt. 3 carbs Flashcards
1
Q
what is a complex carb?
A
- polysaccharides
- starch and fiber
- glycogen
2
Q
what is the function of a carb?
A
- energy preferred by the body
- provides fiber
3
Q
what is glycogen and why is it improtant as a carb?
A
- glycogen is a car stored in the liver & muscles
- physical training can increase storage capacity
4
Q
what do carbs do for metabolism?
A
- blood glucose is a source of energy for all cells
- metabolism primary maintenance of blood glucose homeostasis
5
Q
what if we don’t eat enough carbs?
A
- fat is metabolized giving us ketones
- overtime ketosis effects pH balence of body and other things
6
Q
what if we eat too many carbs?
A
- liver breaks extra glucose into smaller muscles and stores it in fat cells
7
Q
what is the recommended carbs per day?
A
- 130 grams
8
Q
what is nutrient displacement in relation to carbs?
A
- missing out on nutrient dense foods bc too much sugar has been eaten
- can effect dental health
9
Q
how do sugary carbs effect teeth?
A
- simple carbs are bad for teeth bc every sugar that is eaten has acid in it
- every sugar eaten exposes the teeth to 20 0 30 min of acid
- acid dissolves tooth enamel = deca
10
Q
how much simple carbs are acceptable in a day
A
limit to less than 10% of total cal intake
11
Q
what are examples of complex carbs?
A
- starch, plant foods
- grains = wheat, oats, barley, rice, corn, rye
- legumes = beans
- some veggies = potatoes, sweet potatoes, parsnips, peas, winter swash
12
Q
what is a refined complex carb?
A
- processed
- only contains portions of edible kernel
- fiber is removed
- vitms. are removed
- only startcy stuff is left
13
Q
what is fiber?
A
- complex carb
- in plant food that human GI track can’t break down
14
Q
what is an insoluble fiber?
A
- helps/ regularity, adds bulk to stool
- structural component of plant cell walls
15
Q
what are some food sources of insoluble fiber?
A
- whole grains, seeds
- brown rice, popcorn
- oatmeal, nuts
- wheat bran, leafy greens, broccoli
16
Q
what is soluble fiber?
A
- helps w/ cholesterol reduction by keeping cholesterol rich bile acids and carriers them into stool
food sources: - legumes, oatmeal, apples, grapes, citrus fruits, pears, bananas
17
Q
what are some benefits of fiber?
A
- weight management
- constipation solver
- diverticular disease (if not enough fiber)
- colon cancer (if not enough is eaten)
- heart disease
- diabetes control
18
Q
A
19
Q
how many grams of fiber should be eaten daily?
A
- 20 - 38 grams
20
Q
A
