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Nutrition > Exam 1: Carbohydrates > Flashcards

Exam 1: Carbohydrates Flashcards

1
Q

Macronutrients that provide energy (Calories)

A

Carbs, Lipids, and Proteins

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2
Q

Acceptable macronutrient distribution range (AMDR) for Carbohydrates

A

45-65% Cal

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3
Q

AMDR for total fat

A

20-35% Cal

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4
Q

AMDR for protein

A

10-35% Cal

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5
Q

RDA for carbohydrates

A

130 g

25 for women, 38 for men

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6
Q

RDA for Omega 6

A

11-17 g

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7
Q

RDA for Omega 3

A

1.1-1.6 g

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8
Q

RDA for Protein

A

0.8 g/kg body weight

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9
Q

Carbohydrates are found in ____

A

Plants (starches and sugars)

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10
Q

Major source of energy in the diet

A

carbs

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11
Q

Carbs provide ____Cal/g

A

4 Cal/g

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12
Q

Categories of carbs

A

Monosaccharides
Disaccharides and Oligosaccharides
Polysaccharides

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13
Q

Glucose, Fructose, Galactose are

A

monosaccharides (simple)

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14
Q

Sucrose, Lactose, Maltose

A

Disaccharides (simple)

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15
Q

Starch, glycogen, fiber

A

Polysaccharides (complex)

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16
Q

Glucose is known as ___ and required by ____-

A

blood sugar, required by brain

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17
Q

Fructose is the ______ of all monosaccharides and is found in _____

A

sweetest, found in fruits and honey

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18
Q

Galactose is produced by ___________ and if you are unable to metabolize galactose its called _____

A

produced by digestion of lactose into glucose and galactose. Inability to metabolize galactose= galactosemia

*epimer of glucose

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19
Q

Disaccharides are bound by ____ and digested by ____

A

glycosidic bonds, digested by brush border enzymes (sucrase, lactase, maltase, etc.)

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20
Q

Sucrose is the only

A

nonreducing sugar (glucose (alpha1-beta2) fructose

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21
Q

Sucrose is an

A

invert sugar (free glucose and fructose in 1:1 ratio, much sweeter than sucrose)

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22
Q

The natural inver sugar is

A

honey

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23
Q

Maltose

A 
Glucose alpha (1-4) glucose 
product of starch degradation
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24
Q

Lactose

A
  • Galactose beta(1-4) glucose
  • Made in mammary glands of lactating mammals ( major sugar in breast milk)
  • Lack of lactase is most common form of carbohydrate malabsorption (found in 25% of adults)
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25
Q

Lactose _____ with aging of cheese

A

decreases

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26
Q

We don’t digest

A

oligosaccharides

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27
Q

Oligosaccharides are ___ sugars long, water ____, sweet, and act as ___

A

3-10 sugars, water soluble, act as fibers (good prebiotics)

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28
Q

Polysaccharides have ____ sugars

A

10 or more

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29
Q

Starch is the storage form of carbs in

A

plants

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30
Q

glycogen is the storage form of carbs in

A

mammals

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31
Q

Fiber is

A

non digestible plant material

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32
Q

Starch is 100% ___ and a combo of ___ and _____

A

glucose, amylose and amylopectin

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33
Q

Starch is found in

A

corn, rice, potato, arrowroot, tapioca

- usually has more pectin %

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34
Q

Resistant starch

A

recrystallizes after cooking to resist digestion; usually fermented

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35
Q

RS1 is ______ for digestion

A

inaccessible, goes to large intestine and may get fermented

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36
Q

RS2 has a certain ________ that is _____ to digestion

A

compact granular form, resistant to digestion

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37
Q

RS3 is the _____ resistant, and able to be ______ from cooling gelatinized starch

A

most resistant, retrograded from cooling

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38
Q

RS4 is

A

chemically synthesized

AKA Modified starches

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39
Q

3 components of a whole grain

A 
endosperm= starch 
germ= oil
bran= insoluble fiber
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40
Q

Examples of whole grains

A

buckwheat, bulgur, corn, millet, brown rice, rye, oats, sorghum, wheat and wild rice

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41
Q

Plant sterols in whole grains

A

decrease cholesterol absorption

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42
Q

Vitamins/ minerals found in whole grains

A

vitamin E, selenium, zinc

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43
Q

Lignan in whole grains

A

plant estrogen (protective against breast cancer)

44
Q

Antioxidants in whole grains

A

decrease oxidation

45
Q

Phytate in whole grains

A

antinutrient- can bind minerals

46
Q

Whole grain insoluble fiber ___________ and resistant starches act like _____

A

speeds up GI transit, acts like soluble fiber

47
Q

Soluble fiber in whole grains

A

increase satiety; binds cholesterol, TAG and glucose and decreases cholesterol absorption

48
Q

Whole grain recommendation

A

48 g of whole grains/day

Average Americans eat about 16g/day

49
Q

a food IS whole grain if the ingredient list says

A
  • Whole grain (name of grain)
  • Brown Rice
  • Oats, oatmeal
  • wheat berries
  • **Maybe multigrain organic flour and semolina
50
Q

A food is NOT whole grain if the ingredient list says:

A
  • Enriched flour
  • Degerminated (on corn meal)
  • Bran
  • Wheat germ
51
Q

Glycogen is only found in

A

meat (tiny amounts), 100% glucose that is more highly branched than amylopectin

52
Q

Glycogen is the storage form of carbs in

53
Q

Liver regulates ____, _____% of glycogen is used after 1 hour of aerobic activity and it is completely depleted after _____

A

blood glucose, 50%, depleted after 15 hours

54
Q

Glycogen is used in muscle for _____ but cannot be released from the muscle once _______. The amount can _____ in trained muscle

A

exercise, phosphorylated, double in trained muscle

55
Q

The liver normally has ___g of glycogen

A

100g (400 kcal when full)

56
Q

The muscles usually hold ___ g of glycogen in untrained sedentary individuals

A

350g (1400 kcal)

57
Q

Soluble fibers

A 
Beta-glucans
Gums
Wheat dextrin 
Psyllium
Pectin 
Inulin (fructans)
Konjac Glucomannan
58
Q

Insoluble fibers

A

Cellulose
Lignin
Most hemicelluloses

59
Q

Viscous fibers are binders

A 
Pectin
Beta Glucans
Some gums
Psyllium
Konjac Glucomannan
60
Q

Fermentable fibers cause gas and are SCFA

A 
Pectin
Beta-glucans
Guar gum
Inulin
Wheat dextrin
61
Q

Non-fermentable fibers increase motility

A

cellulose

lignin

62
Q

Fiber contain in beans

A

7-9 g/ 1/2 cup, cooked

63
Q

Fiber content of Nuts and seeds

A

2-5 g per ounce

64
Q

Fruits, breads, and cereals fiber content

A

1-3 g/serving (Bran cereal can contain up to 14 g/serving)

65
Q

Veggies can contain up to

A

3-5 g per 1/2, cooked

66
Q

Insoluble Fiber in the GI tract

A

increases water-holding capacity, fecal volume and decreases GI transit time (speeds up)

67
Q

Soluble fibers in the GI tract

A
  • increase GI transit time, form gels, binds nutrients

- decreases absorption (cholesterol and minerals)

68
Q

Kids and elderly who eat too much high fiber foods will fill up too fast and can become

A

malnourished

69
Q

Nutritive sweeteners

A

sweet compound that provides some energy

“sugar alcohols” provide 2-3 kcal/g

70
Q

Examples of nutritive sweeteners

A

sorbitol, mannitol, xylitol

71
Q

Nonnutritive sweetener

A

sweet compound that doesn’t provide energy (artificial sweeteners)

72
Q

Examples of nonnutritive sweeteners

A

aspartame, monk fruit, stevia

73
Q

Functions of carbs

A
  • Fuel supply
  • Reserve fuel supply (in liver and muscle)
  • Special tissue function (CNS)
74
Q

Low glucose can result in

A

coma and death because the CNS can’t survive on ketones alone

75
Q

The Kidney excretes ____ glucose/ day

A

> 200 mg/microliter

76
Q

Natural sugars

A

found as part of food in nature (lactose in milk, glucose and fructose in fruit, honey, etc.)

77
Q

Added sugars

A

natural sugars NOT found naturally in that particular food (high fructose corn syrup or sucrose in soda)

78
Q

WHO, FAO, and DGA suggest ________ of our total energy comes from added sugars

79
Q

Foods with added sugars often displace _______ and is a major cause of ____________ in the U.S.

A

nutrient-rich foods, nutritional deficiency with over nutrition

80
Q

What affects blood glucose and increases triglycerides ?

A

sugars and starch

81
Q

Glycemic Index (GI) is

A

ranking system used to compare how foods will increase blood sugar (scale of 100)

82
Q

Low GI

A

<56

- oatmeal, most fruits, sweet potatoes, legumes, lentils, chocolate

83
Q

Moderate GI

A

56-69

  • quick oats
  • brown or wild rice
84
Q

High GI

A

70+

- pretzels, short grain white rice, mac and cheese, cereals

85
Q

Glycemic Load (GL)

A

takes into account how much fiber is in the product and how it impacts blood sugar (better than GI)

86
Q

Apple GI=_____ and Glycemic Load=____-

87
Q

Net carbs are ____ by the FDA and encourages the use of _______

A

not regulated, sugar alcohols

- provide some calories and can greatly increase blood sugar

88
Q

Sugar alcohols are

89
Q

Hypertriglyceridemia is often a result of

A

high carb diets (often high carbs, not high lipids)

90
Q

What uses most of the 200g of glucose needed per day?

91
Q

When blood sugar falls below 40 mg/dL, what happens?

A

fat burning increases

92
Q

When blood sugar is about 180 mg/dL what happens?

A

glucose spills into urine

93
Q

Carbs stimulate

A

insulin release

94
Q

Insulin facilitates _____ uptake and stimulates _____ in the liver

A

glucose, lipid synthesis

95
Q

Triglycerides are packed into ____ and sent into the blood

A

VLDL, then they turn into LDL

96
Q

Carb digestion in the mouth

A

salivary alpha-amylase

97
Q

Carb digestion in stomach

98
Q

carb digestion in the pancreas

A

pancreatic alpha-amylase

99
Q

carb digestion in the small intestine

A

Lactase, sucrase, maltase, isomaltase

100
Q

Monosaccharides are absorbed by ______ or ______

A

active transport or facilitated diffusion

101
Q

Dietary fiber AI for adults >50 years

A 
Men= 30 g/day
Women= 21 g/day
102
Q

Dietary fiber AI for adults (18-50) years

A 
Men= 38 g/day
Women= 25 g/day
103
Q

The average American consumes _______ of dietary fiber

A

12-18 g/day

104
Q

Total carb RDA for adults

105
Q

Total carb AMDR

A

45-65% Cal

106
Q

Dietary guidelines for carbs

A
  • Consume at least half of grains as whole
  • Increase veggie and whole fruit intake
  • Choose nutrient-dense foods
  • Reduce added sugars to <10% of Cal

Nutrition (10 decks)

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