Chapter 5 Flashcards
AMDR for Carbs
45-65%
AMDR for Protein
10-35%
AMDR for Fat
20-35%
“carbs”
mixture of the macronutrients
What proportion of a soft drink contains carbohydrate?
100%
What is low in carbs?
backed potatoes, yogurt, kidney beans, and peanuts
How are carbohydrates formed in plants?
photosynthesis
What carb is formed during photosynthesis?
glucose
What is the preferred fuel source for the brain/CNS/RBC?
carbs
How many kcal per g do carbs contain?
4kcal/g
What happens to carbs when consumed in excess of the body’s needs?
converted to fat
Normal blood glucose level when fasting?
70-100mg/dL
Blood glucose level that indicates diabetes?
> 126mg/dL on two separate tests
What does insulin do?
lowers blood glucose levels
What does glucagon do?
increase blood glucose levels
What is hypoglycemia?
less than 70mg/dL
What is hyperglycemia?
more than 100mg/dL
Why is chronic hyperglycemia a bad thing?
damage blood vessels/ nerve damage bc of no oxygen
What are some of the long-term impacts of uncontrolled blood glucose levels?
diabetes
What happens when calories are restricted too severely?
glycogen is depleted and blood glucose levels drop; start using ketones
Carbohydrate can be made from which another macronutrient?
protein
What happens to muscle mass when someone consumes too few calories over a prolonged period?
loss muscle mass
Why are low-carb diets, like ketogenic diet, difficult to follow?
get hangry/too restrictive
What are simple carbs/sugars?
Monosaccharides & Disaccharides
Monosaccharides?
glucose, fructose, galactose
Disaccharides?
lactose, sucrose, maltose
Table sugar?
sucrose
What are complex carbs?
starch and fiber in our foods (oligosaccharides & polysaccharides)
What are the other names for glucose?
dextrose, blood sugar
most abundant monosaccharide
Where are monosaccharides found?
food
What’s the difference btw a hexose and a pentose?
pentose= 5 carbons; not supplied by diet
hexose= 6 carbons
What are the examples of pentoses discussed in your notes?
ribose and deoxyribose
What are sugar alcohols?
used as sweeteners
gum, protein bars
How many kcal in sugar alcohols?
0kcal
What is HFCS?
High-fructose corn syrup
Why is HFCS so widely used?
cheap and has long-shelf life
Which monosaccharides are HFCS made of?
glucose & fructose
different levels
Which monosaccharides are sucrose made of?
glucose & fructose
50% each
How are disaccharides linked by in a dehydration reaction?
condensation reaction
Lactose bonds?
beta bond: Gal + Glu
Sucrose bonds?
alpha bond: Glu + Fru
Maltose bonds?
alpha bond: Glu + Glu
Which of these bonds is more difficult for humans to digest?
beta
Maltose found?
sprouting seeds & malted beverages
Sucrose found?
sugarcane, sugar beets, maple syrup
refined sucrose
brown sugar, white sugar, powdered sugar
Why do symptoms appear?
bacteria digests lactose and water is pulled into gut
What is the cause of lactose intolerance?
cannot make lactase to digest
Ending -ose?
almost always a sugar
Why do dietitians recommend consuming fewer simple sugars?
obesity, heart disease, dental caries, few nutrients and fibers
What are oligosaccharides?
chains of 3-10 sugars (fibers)
oligo=
few
What kind of bonds do oligosaccharides contain?
beta
What are examples of food that contain oligosaccharides?
beans, broccoli, whole wheat
What happens when oligosaccharides reach the large intestine?
begin to digest and metabolize the food-> gas, distention
What are polysaccharides?
chains of glucose molecules
What’s the difference btw a starch and a fiber?
starches are digestible
What is glycogen?
storage of glucose in animals
What is liver glycogen used for?
blood sugar
What is muscle glycogen used for?
muscle use
What is starch?
storage of glucose in plants
What is amylose?
straight chain
raises blood sugars
What is amylopectin?
branched chain
raises blood sugars more quickly
Where are amylopectin and amylose found?
plant foods
Human glycogen VS amylopectin
more branched
What was the starch/carb digesting enzyme in the mouth called?
amylase
What was the starch/carb digesting enzyme in the small intestine called?
pancreatic amylase
What is total fiber?
dietary fiber + functional fiber
Dietary fiber
found naturally in food
Functional fiber
added to foods
Examples of insoluble fibers?
cellulose and hemicellulose
Where of insoluble fibers found?
outer layer of fruits and veggies
Examples of soluble fibers?
pectins, gums, and mucilages
Where are soluble fibers found?
inner layer of fruits and veggies
Why should someone increase their fiber intake gradually?
digestion of fiber can cause gas production and discomfort
Health benefits of insoluble fibers?
increases fecal bulk, helps with weight control, reduces risk of cancer and diverticulitis (whole grains)
Health benefits of soluble fibers?
slows gastric emptying, slows glucose absorption, decreases blood glucose levels, lowers cholesterol (strawberries)
What is diverticula?
pockets of digestive system
What is diverticulosis?
fluid in pockets
What is diverticulitis
inflammation of diverticula
What does FODMAP stand for?
Fermentable Oligosaccharides, Disaccharides, Monosaccharides, Polyols
Why do FODMAP foods cause issues for some people?
can’t digest and have gas and bloat
What is enrichment?
nutrient that are lost during processing and added back later
Which nutrients are added during enrichment?
B1-Thiamin
B2- Riboflavin
B3- Niacin
Folic Acid
Iron
What is the difference between nutritive and non-nutritive sweeteners?
nutritive has kcal that is metabolized for energy
What are examples of nutritive sweeteners?
sugars, sugar alcohols
What are other names for non-nutritive sweeteners?
alternative sweeteners and artificial sweeteners
Why are non-nutritive sweeteners calorie free?
so little used in our food
How does the sweetness of the non-nutritive sweeteners compare to the nutritive sweeteners?
non-nutritive is sweeter
Stevia?
plant extract from the Amazon Rain Forest
What is Phenylketonuria (PKU)?
build up of phenylalanine in blood
Phenylketonuria conversion?
phenylalanine cannot be converted to tyrosine, which then becomes converted into catecholamine neurotransmitters
What happens if PKU is untreated?
intellectual disability, heart defects, small heads
If have PKU you should limit/avoid what foods?
high-protein foods
Which sugar is assigned a sweetness of 1?
sucrose
How are Americans doing with carb consumption?
50% of calories (everywhere else 70-80%)
Fiber recommendations for ages before 50
women: 25g
men: 38g
AI for fiber
14g per 1000kcal
What are healthy carb foods?
Whole-grain wheat, fruits, and vegetables
How is the US doing in terms of fiber intake?
second to last
What are the functions of carbs?
-glucose can spare protein from use as energy
-prevents ketosis
-provides fiber
What does it mean for carbs to be “protein-sparing”?
glucose spares protein from being used as energy
What is gluconeogenesis?
production of glucose from amino acids
What happens if your kcal are low, and your diet is deficient in both carbs and protein?
release of insulin, fatty acids used,
ketone bodies (acidic)
What is ketosis?
when carbs aren’t present or not being used
breath smells like nail polish remover
What are some situations that can cause ketosis?
Type 1 diabetes
Restrict intake
How does fiber intake impact weight status?
low fiber intake-> increased weight
How does fiber intake impact gut/bowel health?
-improved fecal movements
-prevents constipation, diverticula, hemorrhoid, cancer
-blood glucose control
-inhibits cholesterol absorption
Why is it best to get fiber from food as opposed to supplements?
foods usually rich in vitamins, minerals, phytochemicals, antioxidants, essential fatty acids
What is a “very-high fiber diet”?
50-60g per day
How can a high fiber diet impact bowel movements?
hard, dry stools
mineral absorption= binds zinc and iron
fullness: not enough nutrients/calories
How many grams of sugar are in 1tsp of sugar?
4g
Empty-calories
foods high in simple sugars are typically low in all other nutrients
What is lactose intolerance?
insufficiency of lactase production
What are nutrients of concern if dairy products aren’t consumed in the diet?
Vitamin D and Calcium
What are some non-dairy sources of calcium?
- almond milk
- fatty fish
- soybeans
- broccoli
- kale
What is insulin?
produced by: pancreas
lowers blood glucose levels
What is glucagon?
produced by: pancreas
raises blood glucose levels
How do cortisol, epinephrine, norepinephrine, and GH impact blood glucose levels?
increase them
Another name for cortisol?
stress hormone
What are the symptoms associated with diabetes?
hunger, thirst, frequent urination, weight loss
Polyphagia
hunger
Polydipsia
thirst
Polyuria
frequent urination
Type 1 Diabetes
Causes: can’t make insulin
Treatment: insulin shots and diet changes
Type 1 Diabetes is ___ common than Type 2 Diabetes and is usually seen in ___ individuals:
less, younger
What are some of the long-term health problems associated with uncontrolled Type 1 Diabetes?
blindness, cardiovascular disease, kidney disease, nerve damage
Type 2 Diabetes
Causes: poor lifestyle choices
Treatment: diet & exercise
Seen in: older and overweight individuals
What is the glycemic index?
scale ranks carbs 0-100 based on their effect on blood sugar levels
Higher values are given to foods that cause…
a more rapid rise in blood sugar
What is the reference point for the glycemic index?
Pure Glucose= 1
Does the glycemic index tell you anything about the healthfulness of the food?
nope
What is the glycemic load?
gives relative indication of how much a specific serving of food will increase your blood-sugar levels
What is metabolic syndrome?
group of factors that increase risk for Type 2 diabetes and cardiovascular disease
Waist circumference:
35in women
40in men
Fasting triglycerides:
above 150mg/dL
HDL levels:
everybody above 60mg/dL
40mg/dL men
50mg/dL women
Fasting blood glucose:
above 100mg/dL
carb loading?
glycogen & water
What is used for energy at low intensity?
fat and less carbs
What is used for energy at high intensity?
carbs and less fat
Diverticula diet:
sufficient fluid and fibers
Diverticulitis diet:
sufficient fluid and low fiber
What monosaccharides require ATP for absorption?
glucose and galactose
How does fructose diffuse?
passive diffusion
Where do simple sugars go?
- Absorbed into veins
- Delivered to liver
- Or turned into fat
