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NUTR 1100 > Chapter 4: Carbohydrates > Flashcards

Chapter 4: Carbohydrates Flashcards

1
Q

what are unrefined foods? give an example.

A

food eaten just the way they are

example) whole grains, vegetables, fruit

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2
Q

what are refined foods? give an example.

A

foods that have undergone processing to remove coarse parts of original food

example) candy, cookies

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3
Q

what is a whole grain? give an example.

A

whole grains contain the entire kernel of the grain (germ, bran, and endosperm)

example) oatmeal, whole wheat toast

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4
Q

what is germ?

A
  • base of the kernel
  • embryo where sprouting occurs
  • source of oil and vitamin E
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5
Q

what is bran?

A
  • the outer layer of the kernel
  • contains the most fibre
  • source of minerals and vitamins
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6
Q

what is endosperm?

A
  • largest part of kernel

- made of starch, protein, vitamins, and minerals

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7
Q

what is enrichment?

A

addition of some nutrients to refined grains

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8
Q

what is fortification?

A

addition of nutrients to foods

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9
Q

what do refined sugars lack?

A

lacks healthy micronutrients, phytochemicals, fibre, vitamins, and minerals

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10
Q

what are empty calories?

A

energy with few nutrients

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11
Q

what are sugar units?

A

smallest unit of carbohydrate molecule

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12
Q

what are monosaccharides?

A
  • a carbohydrate made of a single sugar unit

- contains 6 carbon, 12 hydrogen, 6 oxygen

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13
Q

what are dissacharides?

A

a carbohydrate made of 2 sugar units

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14
Q

what are polysaccharides?

A

a carbohydrate made up of more than 2 sugar units

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15
Q

what are simple carbohydrates?

A

monosaccharides and disaccharides

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16
Q

give 3 examples of monosaccharides.

A
  1. glucose
  2. fructose
  3. galactose
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17
Q

give 3 example of disaccharides.

A
  1. maltose
  2. sucrose
  3. lactose
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18
Q

what is glucose?

A
  • 6 carbon monosaccharide
  • primary form of carbohydrates used to provide energy
  • brain and red blood cells rely solely on glucose for fuel
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19
Q

what is glycogen?

A
  • storage for of glucose in humans

- found in liver and muscles

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20
Q

what is starch?

A
  • carbohydrates in plants (endosperm) made of many glucose molecules
  • for plant growth and reproduction
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21
Q

what is fibre?

A

a complex carbohydrate that cannot be broken down by human digestive enzymes

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22
Q

what is soluble fibre? give an example.

A
  • fibre that dissolves in water or absorbs water
  • can be broken down by intestinal microbiota
  • lowers cholesterol
  • regulates blood sugar

example) apples, oats, beans, seaweed

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23
Q

how many kcals does fibre provide per 1 gram

A

2 kcals

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24
Q

how does intestinal microbiota break down soluble fibre?

A

ferments soluble fibre to produce short-chain fatty acids for energy

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25
Q

how does soluble fibre lower cholesterol?

A

binds to cholesterol and promotes it’s excretion

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26
Q

how does soluble fibre regulate blood sugar?

A

delays gastric emptying, reducing the risk of type-2 diabetes

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27
Q

what is insoluble fibre? give an example.

A
  • comes from the structural part of plants (cell wall)
  • doesn’t dissolve in water or broken down by microbiota
  • promotes intestinal health and regular bowel movements

example) wheat and rye bran, broccoli, celery

28
Q

how does insoluble fibre promote intestinal health?

A

speeds passage through intestines while binding to toxic waste

29
Q

how do we digest carbohydrates?

A

step 1: salivary amylase breaks down starch
step 2: digestive enzymes in small intestines break down disaccharides and complex carbohydrates into monosaccharides
step 3: pancreatic amylase in small intestines digest amylose, maltase digests maltose, sucrase digests sucrose, and lactase digests lactose

30
Q

how is bloating and gas produced?

A

when carbs are passing through the colon unchanged

31
Q

what happens to lactose levels as you get older?

A

lactose levels decrease causing lactose unable to be fully digested

32
Q

what is lactose intolerance?

A

inability to digest lactose due to inadequate lactase

33
Q

what are 2 indigestible carbohydrates?

A
  1. oligosaccharides

2. resistant starch

34
Q

what are oligosaccharides?

A

short carbohydrate chains with 3-10 sugars

35
Q

what are resistant starches? give an example.

A

can’t be digested due to natural structure or cooking altering digestibility

example) legumes, cold potatoes, rice, pasta

36
Q

what are the functions of indigestible carbohydrates?

A
  • slows the rate of nutrient absorption and prevents it

- speeds up transit time

37
Q

what is a glycemic response?

A

rate, magnitude, and duration of rise in blood glucose that occurs after food is consumes

38
Q

what is the relation between refined sugars and glycemic response?

A

refined sugars cause a greater glycemic response bc they leave the stomach faster and it rapidly digested/absorbed

39
Q

what is the relation between fibre and glycemic response?

A

fibre takes longer to digest, therefore, has a smaller glycemic response

40
Q

what is insulin?

A

a hormone in the pancreas that brings glucose to body cells to drop glucose levels

41
Q

what is glucagon?

A

hormone that raises blood glucose levels by stimulating liver cells to breakdown glycogen > glucose, bringing glucose levels up

42
Q

what is glycolysis?

A
  • first step of cellular respiration
  • anaerobic metabolic pathway that splits glucose into 2 three-carbon pyruvate molecules
  • produces 2 ATP molecules from 1 glucose
43
Q

what is anaerobic metabolism?

A
  • metabolism without oxygen

- produces lactic acid, called “the burn”

44
Q

what is aerobic metabolism?

A
  • metabolism with oxygen
  • breaks down glucose > CO2, water, and ATP
  • produces 30+ ATP molecules from 1 glucose
45
Q

what are ketones?

A

molecules formed when there are no carbohydrates to make acetyl CoA for energy

46
Q

what is ketosis?

A
  • high levels of ketones in the blood
  • increases acidity and disrupts normal body processes
  • occurs during starvation or low-carb diets
  • can cause a coma or death
47
Q

what are symptoms of ketosis?

A
  • reduced appetite
  • headache
  • dry mouth
  • bad breath
48
Q

what is diabetes mellitus?

A

disease characterized by high blood glucose levels caused by insufficient or decreased insulin

49
Q

what is type-1 diabetes?

A
  • autoimmune destruction of insulin-producing cells

- requires injection of insulin to maintain blood glucose levels

50
Q

what is an autoimmune disease?

A

disease that results from immune reactions destroying normal body cells

51
Q

what is type-2 diabetes?

A
  • characterized by insulin resistance and deficiency
  • body doesn’t produce enough insulin or is insensitive to it
  • blood glucose levels remain high and toxic to vital organs
52
Q

what are prediabetes?

A

condition in which glucose levels are high but not high enough to be diagnosed as diabetes

53
Q

what is gestational diabetes?

A
  • elevation of blood sugar during pregnancy
  • can put fetus at risk for more complications
  • normally goes after pregnancy or stays as type-2
54
Q

what are symptoms of diabetes?

A
  • frequent urination
  • thirst
  • blurred vision
  • weight loss
55
Q

what is hypoglycemia?

A

abnormally low blood glucose levels

56
Q

what are symptoms of hypoglycemia?

A
  • sweating
  • shaking
  • anxiety
  • seizures
57
Q

what is fasting hypoglycemia?

A

occurs when an individual hasn’t eaten

58
Q

what is reactive hypoglycemia?

A

occurs in response to consumption of high-carb foods

59
Q

what are caries?

A

occurs when teeth bacteria metabolize carbohydrates, producing teeth acid

60
Q

how can diets how in unrefined carbohydrates be problematic in children?

A

they may get full before meeting their nutritional needs

61
Q

what are artificial sweeteners?

A

a replacement for refined structure with 0 calories

62
Q

what is diverticulosis?

A

condition where sacs form in the intestinal wall

63
Q

what is the RDA for carbohydrates/day

A

130g/day

64
Q

what is the AMDR for carbohydrates?

A

45-65%

65
Q

what is the adequate intake amount for carbohydrates?

A

38g for men

25g for women

NUTR 1100 (12 decks)

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