chapter 3 book notes Flashcards
1
Q
Athletes eat what kind of diet?
A
-“high-carb” diet to store as much muscle fuel.
2
Q
Dietary recommendations urge people to eat?
A
-Carb-rich foods for a better health
3
Q
What foods provide carbs and fiber with little to no fat?
A
-Whole grains, veggies, legumes, and fruit
4
Q
what is the only animal derived food that has a lot of carbs?
A
-milk
5
Q
Carbohydrates are made of what?
A
-sugar, starches, and fiber
6
Q
6 sugars important in nutrition:
A
-3 monosaccharides (glucose, fructose, and galactose).
-3 disaccharides (sucrose, lactose, and maltose).
7
Q
what are the 3 monosaccrides?
A
-glucose, fructose, and galactose
-all contain same # of atoms, but in different arrangements
8
Q
Most common monosaccrides?
A
-fructose and glucose
9
Q
How is most fructose consumed?
A
-soft drinks, ready to eat cereals, and other products sweetened with high fructose corn syrup and added sugars.
10
Q
What are the 3 disaccarrides?
A
-maltose, sucrose, and lactose
-all 3 sugars contain glucose as single sugars.
11
Q
When a person eats a food containing sucrose, what happens in the digestive tract?
A
-enzymes in the digestive tract split the sucrose into its glucose and fructose components.
12
Q
What is the principle carb of milk?
A
lactose
13
Q
What are most infants born with?
A
-digestive enzymes necessary to split lactose into its two monosaccharides parts, glucose and galactose.
14
Q
Lactose intolerance
A
-lose of ability to digest lactose after infancy.
15
Q
Polysaccharides are composed entirely of what?
A
-glucose
16
Q
3 types of polysaccharides important in nutrition are:
A
-glycogen, starch, and fibers.
17
Q
What is the storage form of energy for human beings and animals?
A
-glycogen
18
Q
What is the storage form of energy for plants?
A
-starch
19
Q
what provides structure in stems, trunks, roots, leaves, and skins of plants?
A
-fibers
20
Q
Starch and glycogen are built on what?
A
-glucose units
21
Q
fibers are composed of what?
A
-variety of monosaccharides and other carb derivatives.
22
Q
Glycogen
A
-not a significant food source of carb
-not counted as a polysaccharide in food
23
Q
Where does the human body store most of its glucose?
A
-as glycogen in the liver and muscles.
24
Q
foods with starch
A
-rice, wheat, tubers/root crops (yams and potatoes), and in legumes
25
when a person eats the plant (starch), what does the body do to it?
-splits the starch into glucose units and uses the glucose for energy.
26
all starchy foods come from?
plants
27
what is the richest food source of starch?
-grains
28
Staple grain food in:
1)asia=
2)canada, U.S. & Europe=
3)Central and South America=
4)elsewhere=
1)rice
2)wheat
3)corn
4)millet, rye, barley, and oats
29
the second important source of starch is?
-legumes
30
3rd most important starch food
-ROOT VEGGIES/tubers
-potatoes, cassava, and yams
31
Dietary fibers
-structural parts of plants
32
Most dietary fibers are held together by what?
-held together by bonds that the human body cannot break.
33
Most dietary fibers pass through the body and?
-provide little to no energy for its use
34
Dietary fibers include:
-cellulose
-hemicellulose
-pectins
-gums,
-mucilages
-lignin
35
cellulose
-main constituent of plant cell walls
-it is found in all veggies, fruits, and legumes.
36
hemicellulose
-main constituent of cereal fibers
37
pectnins
-abundant in veggies and fruit
-especially citrus fruit and apples.
38
how does the food industry use pectnins?
-to thicken jelly and keep salad dressing from seperating.
39
gums & mucliages
-have similar structures and are used as additives or stabilizers by food industry.
40
lignins
-tough, woody parts of plants,
-few foods people eat contain much lignin.
41
a few starches are classified as?
-fibers, AKA resistant starches
42
Resistant starches may support what?
-a healthy colon because they escape absorption and digestion in the small intestine
43
Resistant starch is common in?
-whole or partially milled grains
-legumes, raw potatoes, intact seeds and kernels, and unripe bananas.
44
Bacterial fermentation of fiber
-fibers digested by bacteria in the human digestive tract
-generate some absorbable products that can yield energy when metabolized.
45
How much energy can food fibers contribute?
1.5-2.5 kcal per gram
46
2 groups of fibers
-soluble fibers: are viscous and easily digested by bacteria: FRUITS, VEGGIES, LEGUMES
-insoluble fibers: not viscous and less readily fermented: CELLULOSE & HEMICELLULOSE, bran, skin of corn, strings of celery
47
what fiber aids the digestive system by easing elimination?
-insoluble fibers
48
ultimate goal of digestion and absorption of sugars and starches is to?
-break them down into small molecules (chiefly glucose) that the body can absorb and use.
49
break downs of:
1)large starch=
2)disaccharides=
3)monosaccharides=
1)extensive breakdown
2)broken once
3)not at all
50
Glucoses main role in the body is?
-to provide energy
51
additional roles of glucose and sugars:
-sugars attached to protein change the proteins shape and function
-when sugars bind to lipids in cells membranes, sugars alter the ways cells recognize one another.
52
After a meal blood glucose...
What happens to excess glucose?
-rises
-livers cells link excess glucose molecules into long branching chains of glycogen, which is stored for later use.
53
When the blood glucose level falls:
-liver breaks down the stored glycogen into single molecules of glucose again and release them in the bloodstream.
-thus glucose is ready to provide energy to brain & other tissues
54
Muscle cells also store glucose as ?
-glycogen, they use it primarily during high intensity exercise.
55
Why does the brain provide a small amount of glycogen?
-to provide an emergency reserve during times of severe glucose deprivation.
56
Why is glycogen bulky?
it holds water
57
The liver can only store enough glycogen for how long?
-one day
58
What is the bodys long term reserve?
-fat, a water free fuel
59
The breakdown of glucose in cells provides what?
-breaks glucose down to yield energy, ultimately producing carbon dioxide and water
-smaller fragments of glucose breakdown may be used as raw materials to make amino acids
60
What happens when a person does not attend to their carbohydrate needs?
-PROTIEN SPARING ACTION
-body proteins are broken down to make glucose to fuel the brain and nerve cells.
61
Where are body proteins derived from?
-liver and skeletal muscles
62
To spare body protein and prevent ketosis, the body needs --- to --- grams of carbs a day:
-50 to 100
63
what happens if glucose levels are still high even after using a lot of them for energy? And storage is already full.
-liver breaks glucose into smaller molecules and puts them together into the more permanent energy storage compound- FAT.
64
If glucose falls below normal a person may feel…
-person may become dizzy and weak
65
If glucose rises above normal a person becomes…
-person may become fatigued
66
Two hormones that regulate blood glucose homeostasis:
-insulin and glucagon
67
What is the first organ to respond after a meal is eaten and blood glucose rises?
-pancreas
68
Insulin regulates blood glucose by:
-facilitating blood glucose uptake by the muscles and adipose tissue
-stimulating glycogen synthesis in liver
69
How is total glycogen in the body stored?
-2/3 goes to the muscles as fuel for physical activity
-tiny fraction in brain, for emergency glucose reserve
-liver stores remainder
70
4 importance's of glucose in the body
1) Energy source
2)Glucose storage
3)Raw material
4)structure and function
71
People who want to limit their use of sugar may choose from two sets of alternative sweetners:
1) sugar alcohols
2) nonnutritive sweeteners
72
In the U.S., ultra processed foods contribute about --% of total energy intake and nearly ---% of added sugar intake
-60%
-90%
73
On average, U.S. adults consume almost --% of their daily energy intake from added sugars.
-15%
74
Added sugars, particularly fructose, favor and impair which body pathways?
-favor the bodys fat making pathway
-impair the livers fat clearing pathways
75
American Heart Association recommends limiting added sugars to...
-no more than 100kcal per day (6 teaspoons) for women
-150 kcal per day (9teaspoons) for men
-5% of daily 2000-2500kcal diet intake
76
What supports bacterial growth in the mouth?
-carb-containing food and sugar
77
how does bacteria affect our teeth?
the bacteria produces acid that eats away at the tooth enamel.
78
What is the most important factor when it comes to bacterial growth in our mouth?
-length of time the food stays in the mouth
79
Dietary Guideline for Americans & WHO recommend no more than --% of total energy intake from added sugars?
10%
80
1 teaspoon of white sugar contains how many carbs?
4 carbs
81
WHat is the # of kcal for molasses? honey?
molasses=14
honey=22
82
Is honey better than white sugar?
-they both contain glucose and fructose, in white sugar they are bonded in pairs but in honey some are bonded some are not.
-in the end they are both broken down into simple sugars so it makes no difference.
83
In moderation, sugars pose no major health threat expect for an increased risk of ?
-dental caries
84
Excessive sugar intakes contributes to what chronic diseases?
-obesity
-heart disease
-Type 2 diabetes
85
Sugar alcohols
-carbohydrates but trigger a lower glycemic response and yield less energy and are not absorbed completely
-"nutritive sweeteners"
-less sweet than sucrose
86
Side affects of sugar alcohols?& why does it produce these side affects?
-gas, abdominal discomfort, diarrhea
- sugar alcohols are fermented in large intestine by intestinal bacteria
87
Advantage of sugar alcohols?
-do not contribute to dental caries.
-bacteria in mouth metabolize sugar alcohols much more slowly than sucrose, thus inhibiting the production of acids to promote caries formation.
88
Sugar alcohols are very valuable in:
-chewing gums, breath mints, and other products people keep in their mouth for a while.
89
FDA health claim between sugar alcohol and dental caries
-is allowed to be displayed on food labels as long as it meets the FDA criteria, including sugar free status.
90
Nonnutritive sweeteners
-sweeteners with minimal or no carbohydrate or energy
-human taste buds perceive them as very sweet, so tiny amounts are added.
91
Nonnutritive sweeteners and weight management
-it varies
-consumption of some may have slight decreases in body weight while consumption of others may have a no change or slight increase
-further research is needed.
92
nonnutritive sweeteners are not recommended for ?
toddlers and infants
93
What kind of diet protects against heart disease and stroke by lowering bp, improving blood lipids, and reducing inflammation?
-diets rich in whole grains, legumes, and veggies.
-because they are low in trans and saturated fat
94
What kind of diet plays a key role in reducing the risk of type 2 diabetes?
-high fiber foods, especially whole grain.
95
Low glycemic response
-slow absorption,
-modest rise in blood glucose
-smooth return to normal
96
high glycemic response
-fast absorption,
-surge in blood glucose
-overreaction that plunges glucose below normal
97
What kind of diet helps with the health of the GI (large intestine)?
-soluble and insoluble fibers and ample fluid intake.
98
Fermentable soluble fibers of whole foods and their interaction with the large intestine
-human enzymes cannot digest these fibers, but colonic bacteria readily ferments them, deriving sustenance that allows beneficial colonies to multiply and flourish.
99
Soluble and insoluble fibers both alleviate or prevent?
-contipation
100
How does fiber intake prevent colon cancer?
-fiber dilutes and binds and rapidly removes potential cancer causing agents from the colon.
101
What kind of diet helps aid weight-management?
-fiber rich foods, they are low in solid fats, added sugars, and kcalories
102
How does fiber create feelings of fullness, delay hunger, and reduce food intake?
-fibers absorb water from digestive juices.
103
Harmful effects of excessive fiber intake
-when too much fiber is consumed some minerals may bind to it and be excreted with
104
Who is vulnerable to harmful effects of excessive fiber intake? in regards to not having enough energy or nutrients.
-malnourished ppl
-older adults and young children doing a vegan diet
105
DRI advises that carbs should contribute what percentage of energy requirement?
-half (45-65%)
106
A person consuming 2,000 calories a day should obtain how many kcalories worth of carbs?
225-325 kcal
107
Daily values of carbs set by FDA
55% of carbs, equaling 275 grams per day.
108
daily values of fiber set by FDA
28 grams at 2000 kcaloric intake
109
DRI recommendation of fiber intake
14 grams per 1000 kcal intake
110
Examples of grain foods rich in carbs (each provides 15 grams of carbs)
-slice of whole wheat bread
-half an English muffin/bagel
-6in tortilla
-1/2 cup of rice, pasta, or cooked cereal
111
Examples of veggies rich in carbs (provides 15g of carbs)
-1 cup of raw bean sprouts
-small white/sweet potatoes
-1/2 cup of cooked dry beans, corn, peas,squash
112
Examples of fruit rich in carbs (provides 15grams of carbs)
-1/2 cup of juice
-small banana
-apple
-orange
-1/2 cup of canned/fresh fruit
-1/4 cup of dry fruit
113
Dairy products providing 12 grams of carbs:
-milk and yogurt
114
protein foods provide almost no carbs to a diet, with two exceptions:
-nuts and dry beans
115
how many cups of beans provide 15 grams of carbs?
-1/2 cup
116
Food labels list the amount in grams of total carbohydrates including-
-starch, fibers, and sugars per serving.
