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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
how does soluble fibre lower cholesterol?
binds to cholesterol and promotes it's excretion
26
how does soluble fibre regulate blood sugar?
delays gastric emptying, reducing the risk of type-2 diabetes
27
what is insoluble fibre? give an example.
- 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
how does insoluble fibre promote intestinal health?
speeds passage through intestines while binding to toxic waste
29
how do we digest carbohydrates?
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
how is bloating and gas produced?
when carbs are passing through the colon unchanged
31
what happens to lactose levels as you get older?
lactose levels decrease causing lactose unable to be fully digested
32
what is lactose intolerance?
inability to digest lactose due to inadequate lactase
33
what are 2 indigestible carbohydrates?
1. oligosaccharides | 2. resistant starch
34
what are oligosaccharides?
short carbohydrate chains with 3-10 sugars
35
what are resistant starches? give an example.
can't be digested due to natural structure or cooking altering digestibility example) legumes, cold potatoes, rice, pasta
36
what are the functions of indigestible carbohydrates?
- slows the rate of nutrient absorption and prevents it | - speeds up transit time
37
what is a glycemic response?
rate, magnitude, and duration of rise in blood glucose that occurs after food is consumes
38
what is the relation between refined sugars and glycemic response?
refined sugars cause a greater glycemic response bc they leave the stomach faster and it rapidly digested/absorbed
39
what is the relation between fibre and glycemic response?
fibre takes longer to digest, therefore, has a smaller glycemic response
40
what is insulin?
a hormone in the pancreas that brings glucose to body cells to drop glucose levels
41
what is glucagon?
hormone that raises blood glucose levels by stimulating liver cells to breakdown glycogen > glucose, bringing glucose levels up
42
what is glycolysis?
- 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
what is anaerobic metabolism?
- metabolism without oxygen | - produces lactic acid, called "the burn"
44
what is aerobic metabolism?
- metabolism with oxygen - breaks down glucose > CO2, water, and ATP - produces 30+ ATP molecules from 1 glucose
45
what are ketones?
molecules formed when there are no carbohydrates to make acetyl CoA for energy
46
what is ketosis?
- 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
what are symptoms of ketosis?
- reduced appetite - headache - dry mouth - bad breath
48
what is diabetes mellitus?
disease characterized by high blood glucose levels caused by insufficient or decreased insulin
49
what is type-1 diabetes?
- autoimmune destruction of insulin-producing cells | - requires injection of insulin to maintain blood glucose levels
50
what is an autoimmune disease?
disease that results from immune reactions destroying normal body cells
51
what is type-2 diabetes?
- 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
what are prediabetes?
condition in which glucose levels are high but not high enough to be diagnosed as diabetes
53
what is gestational diabetes?
- elevation of blood sugar during pregnancy - can put fetus at risk for more complications - normally goes after pregnancy or stays as type-2
54
what are symptoms of diabetes?
- frequent urination - thirst - blurred vision - weight loss
55
what is hypoglycemia?
abnormally low blood glucose levels
56
what are symptoms of hypoglycemia?
- sweating - shaking - anxiety - seizures
57
what is fasting hypoglycemia?
occurs when an individual hasn't eaten
58
what is reactive hypoglycemia?
occurs in response to consumption of high-carb foods
59
what are caries?
occurs when teeth bacteria metabolize carbohydrates, producing teeth acid
60
how can diets how in unrefined carbohydrates be problematic in children?
they may get full before meeting their nutritional needs
61
what are artificial sweeteners?
a replacement for refined structure with 0 calories
62
what is diverticulosis?
condition where sacs form in the intestinal wall
63
what is the RDA for carbohydrates/day
130g/day
64
what is the AMDR for carbohydrates?
45-65%
65
what is the adequate intake amount for carbohydrates?
38g for men | 25g for women

NUTR 1100 (12 decks)

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