Exam 1: Carbohydrates Flashcards
1
Q
Macronutrients that provide energy (Calories)
A
Carbs, Lipids, and Proteins
2
Q
Acceptable macronutrient distribution range (AMDR) for Carbohydrates
A
45-65% Cal
3
Q
AMDR for total fat
A
20-35% Cal
4
Q
AMDR for protein
A
10-35% Cal
5
Q
RDA for carbohydrates
A
130 g
25 for women, 38 for men
6
Q
RDA for Omega 6
A
11-17 g
7
Q
RDA for Omega 3
A
1.1-1.6 g
8
Q
RDA for Protein
A
0.8 g/kg body weight
9
Q
Carbohydrates are found in ____
A
Plants (starches and sugars)
10
Q
Major source of energy in the diet
A
carbs
11
Q
Carbs provide ____Cal/g
A
4 Cal/g
12
Q
Categories of carbs
A
Monosaccharides
Disaccharides and Oligosaccharides
Polysaccharides
13
Q
Glucose, Fructose, Galactose are
A
monosaccharides (simple)
14
Q
Sucrose, Lactose, Maltose
A
Disaccharides (simple)
15
Q
Starch, glycogen, fiber
A
Polysaccharides (complex)
16
Q
Glucose is known as ___ and required by ____-
A
blood sugar, required by brain
17
Q
Fructose is the ______ of all monosaccharides and is found in _____
A
sweetest, found in fruits and honey
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
19
Q
Disaccharides are bound by ____ and digested by ____
A
glycosidic bonds, digested by brush border enzymes (sucrase, lactase, maltase, etc.)
20
Q
Sucrose is the only
A
nonreducing sugar (glucose (alpha1-beta2) fructose
21
Q
Sucrose is an
A
invert sugar (free glucose and fructose in 1:1 ratio, much sweeter than sucrose)
22
Q
The natural inver sugar is
A
honey
23
Q
Maltose
A
Glucose alpha (1-4) glucose product of starch degradation
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)
25
Lactose _____ with aging of cheese
decreases
26
We don't digest
oligosaccharides
27
Oligosaccharides are ___ sugars long, water ____, sweet, and act as ___
3-10 sugars, water soluble, act as fibers (good prebiotics)
28
Polysaccharides have ____ sugars
10 or more
29
Starch is the storage form of carbs in
plants
30
glycogen is the storage form of carbs in
mammals
31
Fiber is
non digestible plant material
32
Starch is 100% ___ and a combo of ___ and _____
glucose, amylose and amylopectin
33
Starch is found in
corn, rice, potato, arrowroot, tapioca
| - usually has more pectin %
34
Resistant starch
recrystallizes after cooking to resist digestion; usually fermented
35
RS1 is ______ for digestion
inaccessible, goes to large intestine and may get fermented
36
RS2 has a certain ________ that is _____ to digestion
compact granular form, resistant to digestion
37
RS3 is the _____ resistant, and able to be ______ from cooling gelatinized starch
most resistant, retrograded from cooling
38
RS4 is
chemically synthesized
| AKA Modified starches
39
3 components of a whole grain
```
endosperm= starch
germ= oil
bran= insoluble fiber
```
40
Examples of whole grains
buckwheat, bulgur, corn, millet, brown rice, rye, oats, sorghum, wheat and wild rice
41
Plant sterols in whole grains
decrease cholesterol absorption
42
Vitamins/ minerals found in whole grains
vitamin E, selenium, zinc
43
Lignan in whole grains
plant estrogen (protective against breast cancer)
44
Antioxidants in whole grains
decrease oxidation
45
Phytate in whole grains
antinutrient- can bind minerals
46
Whole grain insoluble fiber ___________ and resistant starches act like _____
speeds up GI transit, acts like soluble fiber
47
Soluble fiber in whole grains
increase satiety; binds cholesterol, TAG and glucose and decreases cholesterol absorption
48
Whole grain recommendation
48 g of whole grains/day
| Average Americans eat about 16g/day
49
a food IS whole grain if the ingredient list says
- Whole grain (name of grain)
- Brown Rice
- Oats, oatmeal
- wheat berries
- **Maybe multigrain organic flour and semolina
50
A food is NOT whole grain if the ingredient list says:
- Enriched flour
- Degerminated (on corn meal)
- Bran
- Wheat germ
51
Glycogen is only found in
meat (tiny amounts), 100% glucose that is more highly branched than amylopectin
52
Glycogen is the storage form of carbs in
mammals
53
Liver regulates ____, _____% of glycogen is used after 1 hour of aerobic activity and it is completely depleted after _____
blood glucose, 50%, depleted after 15 hours
54
Glycogen is used in muscle for _____ but cannot be released from the muscle once _______. The amount can _____ in trained muscle
exercise, phosphorylated, double in trained muscle
55
The liver normally has ___g of glycogen
100g (400 kcal when full)
56
The muscles usually hold ___ g of glycogen in untrained sedentary individuals
350g (1400 kcal)
57
Soluble fibers
```
Beta-glucans
Gums
Wheat dextrin
Psyllium
Pectin
Inulin (fructans)
Konjac Glucomannan
```
58
Insoluble fibers
Cellulose
Lignin
Most hemicelluloses
59
Viscous fibers are binders
```
Pectin
Beta Glucans
Some gums
Psyllium
Konjac Glucomannan
```
60
Fermentable fibers cause gas and are SCFA
```
Pectin
Beta-glucans
Guar gum
Inulin
Wheat dextrin
```
61
Non-fermentable fibers increase motility
cellulose
| lignin
62
Fiber contain in beans
7-9 g/ 1/2 cup, cooked
63
Fiber content of Nuts and seeds
2-5 g per ounce
64
Fruits, breads, and cereals fiber content
1-3 g/serving (Bran cereal can contain up to 14 g/serving)
65
Veggies can contain up to
3-5 g per 1/2, cooked
66
Insoluble Fiber in the GI tract
increases water-holding capacity, fecal volume and decreases GI transit time (speeds up)
67
Soluble fibers in the GI tract
- increase GI transit time, form gels, binds nutrients
| - decreases absorption (cholesterol and minerals)
68
Kids and elderly who eat too much high fiber foods will fill up too fast and can become
malnourished
69
Nutritive sweeteners
sweet compound that provides some energy
| "sugar alcohols" provide 2-3 kcal/g
70
Examples of nutritive sweeteners
sorbitol, mannitol, xylitol
71
Nonnutritive sweetener
sweet compound that doesn't provide energy (artificial sweeteners)
72
Examples of nonnutritive sweeteners
aspartame, monk fruit, stevia
73
Functions of carbs
- Fuel supply
- Reserve fuel supply (in liver and muscle)
- Special tissue function (CNS)
74
Low glucose can result in
coma and death because the CNS can't survive on ketones alone
75
The Kidney excretes ____ glucose/ day
> 200 mg/microliter
76
Natural sugars
found as part of food in nature (lactose in milk, glucose and fructose in fruit, honey, etc.)
77
Added sugars
natural sugars NOT found naturally in that particular food (high fructose corn syrup or sucrose in soda)
78
WHO, FAO, and DGA suggest ________ of our total energy comes from added sugars
<10%
79
Foods with added sugars often displace _______ and is a major cause of ____________ in the U.S.
nutrient-rich foods, nutritional deficiency with over nutrition
80
What affects blood glucose and increases triglycerides ?
sugars and starch
81
Glycemic Index (GI) is
ranking system used to compare how foods will increase blood sugar (scale of 100)
82
Low GI
<56
| - oatmeal, most fruits, sweet potatoes, legumes, lentils, chocolate
83
Moderate GI
56-69
- quick oats
- brown or wild rice
84
High GI
70+
| - pretzels, short grain white rice, mac and cheese, cereals
85
Glycemic Load (GL)
takes into account how much fiber is in the product and how it impacts blood sugar (better than GI)
86
Apple GI=_____ and Glycemic Load=____-
40, 6
87
Net carbs are ____ by the FDA and encourages the use of _______
not regulated, sugar alcohols
| - provide some calories and can greatly increase blood sugar
88
Sugar alcohols are
laxatives
89
Hypertriglyceridemia is often a result of
high carb diets (often high carbs, not high lipids)
90
What uses most of the 200g of glucose needed per day?
brain
91
When blood sugar falls below 40 mg/dL, what happens?
fat burning increases
92
When blood sugar is about 180 mg/dL what happens?
glucose spills into urine
93
Carbs stimulate
insulin release
94
Insulin facilitates _____ uptake and stimulates _____ in the liver
glucose, lipid synthesis
95
Triglycerides are packed into ____ and sent into the blood
VLDL, then they turn into LDL
96
Carb digestion in the mouth
salivary alpha-amylase
97
Carb digestion in stomach
NONE
98
carb digestion in the pancreas
pancreatic alpha-amylase
99
carb digestion in the small intestine
Lactase, sucrase, maltase, isomaltase
100
Monosaccharides are absorbed by ______ or ______
active transport or facilitated diffusion
101
Dietary fiber AI for adults >50 years
```
Men= 30 g/day
Women= 21 g/day
```
102
Dietary fiber AI for adults (18-50) years
```
Men= 38 g/day
Women= 25 g/day
```
103
The average American consumes _______ of dietary fiber
12-18 g/day
104
Total carb RDA for adults
130 g/day
105
Total carb AMDR
45-65% Cal
106
Dietary guidelines for carbs
- 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
