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Nutrition > Chapter 4 > Flashcards

Chapter 4 Flashcards

1
Q

Carbohydrates
-where are the found
-5 ex
most desirable form of ____ for body

A
  • in plant based foods
    1. grains
      1. veggies
      2. fruits
      3. nuts
      4. legumes
  • energy
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2
Q

carbohydrate - based foods are ____ in numerous cultures around the world

A

staples

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3
Q

what are carbs in the form of for energy

-what relies on this for a fuel source

A
  • glucose

- brain and RBC

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4
Q

glucose

  • combined with ____ from soil to make other compounds such as _____
  • glucose units are linked together and stored in the form of___
A
  • minerals; protein and vitamins

- starch

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5
Q

2 categories of carbs

-based on what

A
  1. Simple
  2. complex
    - based on number of units joined together
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6
Q

simple carbs contain

A

1 or 2 sugar units : monosaccharides and disaccharides

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7
Q

monosaccharides

-3 ex

A
  1. glucose
  2. fructose
  3. galactose
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8
Q

disaccharides

  • what are they
  • 3 ex
A
  • 2 monosaccharides joined together
    1. maltose
      1. sucrose
      2. lactose
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9
Q

maltose

-how is it made

A

-glucose + glucose

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10
Q

sucrose

  • what is it
  • how is it made
A
  • table sugar

- glucose + fructose

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11
Q

lactose

  • what is it
  • how is it made
A
  • milk sugar

- glucose + galactose

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12
Q

complex carbs

  • known as
  • what are they
  • 3 ex
A
  • polysaccharides
  • long chains and branches of sugars linked together
    1. starch
      1. fiber
      2. glycogen
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13
Q

starch

  • storage form in
  • 2 types
A
  • plants
    1. amylose
      1. amylopectin
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14
Q

amylose

A

straight chain of glucose units

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15
Q

amylopectin

A

branched chains of glucose units

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16
Q

fiber

  • digestible or nondigestible
  • 5 ex
  • 2 types
A
  • nondigestible
  • cellulose, hemicellulose, lignins, gums and pectin
    1. dietary fiber
      1. functional fiber
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17
Q

dietary fiber

  • where is it found
  • ex
A

naturally found in foods

-apple with skin

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18
Q

functional fiber

  • definition
  • ex
A
  • added to food for beneficial effect

- psyllium added to cereal

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19
Q

total fiber =

A

dietary fiber + functional fiber

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20
Q

what is fiber classified by

-2 ex

A
  • affinity for water
    1. soluable
      1. insoluable
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21
Q

soluable fiber

  • definition
  • many are
  • move slow or fast through GI tract
  • ex
A
  • dissolves in water and is fermented by intestinal bacteria
  • viscous, added to thicken food
  • slow
  • pectin in fruits
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22
Q

insoluable fiber

  • definition
  • 3 ex
  • found in
  • move slow or fast through GI tract which give a ___ effect
A
  • does not dissolve in water
  • cellulose, hemicellulose, lignins
  • bran of whole grains, seeds, fruits and veggies
  • fast; laxative effect
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23
Q

5 tips for tolerating lactose

  1. gradually _____to your diet
  2. eat ____ amounts during the day rather than one ____ amount at one time
  3. when should you eat dairy foods
  4. type of products
  5. type of pills
A
  1. dairy products
  2. smaller; large
  3. with a meal or snack
  4. reduced-lactose milk and dairy products
  5. lactase
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24
Q

where do you digest carbohydrates

A

in mouth and intestines

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25
Q

what does saliva contain

A

amylase enzyme

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26
Q

amylase

A

starts breaking down amylose and amylopectin into smaller starch units and maltose

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27
Q

in small intestine ____ breaks down remaining starch into ____

A

pancreatic amylase; maltose

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28
Q

maltose and other disaccharides are broken down into _______

A

monosaccharides and are absorbed into blood

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29
Q

insulin

  • function
  • where is it released by
  • why is it released
A

regulates glucose in blood

  • pancreas
  • in response to high blood glucose levels after a carb-rich meal
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30
Q

most excess glucose is converted to

  • what
  • in where
  • rest of excess glucose converted to____ and pushed into what type of cells
A
  • glycogen
  • liver and a little into muscle cells
  • fat; adipocytes by insulin for storage
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31
Q

glucagon

  • 2 functions
  • signals liver to start ____
A
  1. raises blood glucose levels
  2. directs release of glucose from stored glycogen in liver = glycogenolysis
    - gluconeogenesis
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32
Q

gluconeogenesis

  • what stimulates it
  • definition
A
  • epinephrine

- making glucose from noncarbohydrate sources, mostly protein

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33
Q

epinephrine

  • type of hormone
  • what triggers its release (3)
A
  • fight or flight

- bleeding, stress, low blood glucose

34
Q

without glucose, fat cant be broken down completely and acidic ____ are produced

A

ketone bodies

35
Q

ketosis

A

elevated ketone levels after fasting about 2 days

36
Q

what is broken down to make glucose

A

protein from muscles and organs

37
Q

brain switches to using what for fuel to spare protein - rich tissue

A

ketone bodies

38
Q

if fasting continues, what is depleated and what occurs

A

protein reserves are depleted and death occurs

39
Q

min amount of carbs needed daily

  • DRI
  • consume diet with low to moderate amounts _____ and higher amounts of _____
A
  • 130 g per day for brain function

- simple carbs; fiber and other complex carbs

40
Q

DRI for fiber

  • most americans fall short about ___ g per day
  • can get by eating _____ with at least ____g per serving
A
  • 14g
  • 15 g
  • whole grains; 2-3 g
41
Q

gradually increasing fiber in your diet will ______

A

minimize side effects, such as flatulence

42
Q

as you add fiber to your diet you should also

A

drink more fluids

43
Q

Grains

  • definition
  • 3 edible parts
  • 2 types
A
  • important staple and source of nutrition
  • bran, endosperm and germ
  • refined, enriched
44
Q

refined grans

  • what does milling do
  • what components are lost (4)
  • examples
A
  • removes bran and germ
  • vitamin B, iron, phytochemicals and dietary fiber
  • wheat bread, white bread
45
Q

enriched grains

  • what is added to restore some of the lost nutrition (5)
  • ex
A
  • folic acid, thiamin, niacin, riboflavin and iron

- brown rice, oatmeal

46
Q

naturally occurring sugars

  • where are they found
  • nutrient or energy dense
A
  • in fruits and dairy

- nutrient dense

47
Q

added sugars

  • added by
  • what type of calories are they
  • ex
A
  • manufacturers
  • empty calories
  • soda, candy
48
Q

can taste buds distinguish between added and natural sugars?

49
Q

has yearly consumption of sugars increased or decreased since 1970?

50
Q

how to find sugars in food

  • what is allowed to be called “sugar”
  • are naturally occurring sugars distinguished from the nutrition facts panel
A
  • sucrose

- no

51
Q

are added sugars bad for you?

  • research doesnt support claims of sugar directly causing ____ and ____
  • to much sugar can increase the blood triglycerides leading to
  • what are essentials when it comes to added sugars
A
  • hyperactivity and diabetes
  • increasing the risk of heart disease
  • moderation and balance
52
Q

what do carbs play a role in

A

dental caries

53
Q
  • what 2 things feed bacteria coating teeth

- what does that produce

A

fermentable sugars and starch

-acid which erodes tooth enamel

54
Q

to minimize tooth decay:

-3 things

A
  1. eat 3 balanced meals daily
  2. keep snacking to a min, choosing whole fruits and raw veggies
  3. regular dental care and good dental hygiene
55
Q

high fructose corn syrup (HFCS)

  • definition
  • consumption often linked to
  • evidence that HFCS plays a greater role than other sweeteners?
  • contributes to
  • what do DRIs recommend
A
  • commonly used sweetener in processed food
  • rise in obesity
  • no
  • overall caloric intake
  • reducing intake of all refined sugars
56
Q

Diabetes mellitus

  • definition
  • what cant enter most cells
  • what is used as a fuel and what does it lead to
  • 3 types
A
  • individual has high blood glucose levels due to insufficient insulin or insulin resistance
  • glucose
  • fat; acidic ketone bodies build up causing life threatening diabetic ketoacidosis (if untreated can lead to death)
  • type 1, type 2, prediabetes
57
Q

type 1 diabetes

  • percent of cases
  • type of disease
  • when does it develop
  • what is required
A
  • 5-10%
  • autoimmune disease
  • in childhood, early adult years
  • insulin injections
58
Q

autoimmune disease in type 1

A

insulin producing cells in pancreas are destroyed

59
Q

type 2

  • percent of cases
  • what are cells resistant to
  • what happens to insulin producing cells
  • people ____ and older are at risk and should be tested
A
  • 90-95%
  • insulin
  • they become exhausted, pancreas decreases and med and/or insulin is required
  • 45
60
Q

prediabetes

  • definition
  • precursor for
  • what can occur
A
  • blood glucose higher than normal but not yet high enough to be classified as diabetes
  • type 2
  • heart disease and stoke
61
Q

how can diabetes result in long term damage?

-3

A
  1. high blood glucose levels damage vital organs that don’t require insulin
  2. kidney damage
  3. tooth and gum problems
62
Q

organs that diabetes can damage

-3

A
  1. nerve damage (numbness, poor circulation, infections, leg and foot amputations)
  2. eye damage (blindness)
  3. Heart (increased risk of heart disease)
63
Q

Hypoglycemia

  • definition
  • symptoms
  • may occur in people with
  • can cause
  • may occur when
A
  • blood glucose levels below 70ml/dl
  • hunger, shakiness, dizziness
  • diabetes when they don’t eat regularly or take too much insulin
  • fainting, or coma
  • after eating or fasting
64
Q

well-balanced diet for people with diabetes

-include what 4 things

A
  1. high-fiber carbs from whole grains, fruits, and veggies
  2. low fat milk
  3. adequate lean protein sources
  4. unsaturated fats
65
Q

what 2 things classify effects of carb-containing food on blood glucose

A
  1. glycemic index

2. glycemic load

66
Q

glycemic index

-what lowers GI

A

ranks foods effects on blood glucose compared with equal amount of pure glucose
-eating carb-heavy foods with protein

67
Q

glycemic load

  • definition
  • ex
A

adjusts GI to take into account the amount of carbs consumed

-watermelon

68
Q

what is important for weight management

A

total calories

69
Q

diabetes incidence on the rise

  • ____ leading cause of death
  • what cases more than tripled since the 1980s
  • increase or decrease among children
  • what increases the risk (3)
A
  • 7th
  • adult
  • increase
  • obesity, overweight, and physical inactivity
70
Q

how to prevent type 2 diabetes

-4

A
  1. lose excess weight
  2. exercise more
  3. eat heart healthy
  4. plant-based diet
71
Q

sugar substitutes

  • more or fewer calories
  • must be approved by who
A
  • fewer

- FDA and deemed safe

72
Q

polyols

  • meaning
  • 3 types
  • absorbed more slowly or fast than sugar
  • cause spike in blood glucose level?
  • calorie free?
  • is it completely absorbed?
  • what can it cause
  • what can sugar-free gums that contain alcohols be labeled as?
A
  • sugar alcohols
  • sorbitol, mannitol, xylitol
  • slowly
  • no
  • no
  • no
  • diarrhea
  • “does not promote tooth decay”
73
Q

calorie free sweeteners

-6

A
  1. Saccharin
  2. Aspartame
  3. Sucralose
  4. Rebaudioside A
  5. Monk fruit
  6. Advantame
74
Q

saccharin

  • known as
  • percent sweeter than sucrose
  • not ____ so can be labeled as ____
A
  • sweet n low
  • 200 - 700%
  • metabolized; fat free
75
Q

aspartame

  • known as
  • % sweeter than sucrose
  • people with ____ need to monitor dietary sources of ____ because it cannot be metabolized
A
  • NutraSweet, equal
  • 200%
  • phenylketonuria; phenylalanine
76
Q

Sucralose

  • known as
  • % sweeter than sucrose
  • made from
  • absorbed?
  • secreted in
A
  • splenda
  • 600%
  • sucrose
  • no
  • urine
77
Q

Rebaudioside A

  • known as
  • % sweeter than sucrose
  • what is it
  • does it affect blood glucose?
A
  • truvia, purevia
  • 200%
  • sugar alc with extract from stevia plant
  • no
78
Q

Monk fruit

  • known as
  • % sweeter than sucrose
  • extract from
  • may have what
A
  • nectresse
  • 150-300%
  • luo han guo fruit (monk fruit)
  • lingering after taste
79
Q

Advantame

  • % sweeter than sucrose
  • old or new?
  • originated from what
A
  • 20,000%
  • newest sugar substitute
  • aspartame and vanillin
80
Q

fiber helps lower risk of

-6 things

A
  1. constipation
  2. diverticulosis
  3. obesity
  4. heart disease
  5. colorectal cancer
  6. diabetes mellitus
81
Q

how does fiber lower the risk for obesity?

A

high fiber foods add satiation

82
Q

how does fiber lower the risk for heart disease?

A

soluable fibers lower elevated blood cholesterol levels

Nutrition (13 decks)

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