Chapter 4 (Section C) Flashcards
A ranking of carb based foods on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating
glycemic index
High-GI foods increase ___________ quickly which creates a higher physiological response resulting in __________ shortly after a meal. This, in turn, will signal the hormonal response to _____________.
insulin, hypoglycemia, indicate hunger
Research has shown that diets rich in low-GI foods increase _________ and reduce the risk for developing _______, ____________, and ________________.
weight loss, type 2 diabetes, cardiovascular disease, and obesity
The GI of a food depends on what five factors:
Type of sugar, starch structure, processing, preparation, and ripeness
GI value of glucose, sucrose, and fructose
100, 65, 19
Which starch is more difficult to digest: amylose or amylopectin?
amylose
Does the GI get higher or lower the longer a food is cooked?
Higher
What happens to the complex carbs in fruit as the fruit ripens?
they break down into simple carbohydrates
The GI does not account for which 3 factors:
portion size, food combination, the absence of GI scores for proteins and fats
low, medium, high GI score
0-55, 56-69, 70+
A hormone released from the stomach that stimulates appetite
ghrelin
A hormone made from adipose tissue and the enterocytes of the small intestine that regulate energy balance and inhibit hunger
leptin
Calculation that consider both GI value and portion size
glycemic load
Glycemic load calculation formula
GI value x grams of carbs / 100
Eight examples of carbs:
grains, fruit, vegetables, legumes, dairy, drinks, snacks and sweets.
Acceptable macro range for daily carb intake:
45 to 65 percent of daily calories (900 to 1300 calories of a 2000 calorie diet)
daily carb intake can drop to what percent range?
25 to 40
Optimal range for fiber:
14 grams per 1000 calories consumed
Average amount of fiber intake for adults
12-18 grams
The process of converting a non-carbohydrate substance into glucose for energy
glucogenesis
substances that must be present for another substance to be able to perform a certain function
cofactor
Relationship between fiber and the stomach, small intestine, and the large intestine:
stomach (soluble fiber mixes with partially digested food) small intestine (soluble fiber entraps sugars, cholesterol, and fat to slow absorption, large intestine (insoluble fiber and psyllium move through the LI and promote regularity).
