exam 1 carbs

Question 1

carbohydrates are classified as simple or complex depending on

Answer 1

Number of sugar molecules—will have at least one, and sometimes hundreds
Whether it is a straight chain or branched

Question 2

simple sugars include

Answer 2

monosaccharides and disaccharides

Question 3

examples of monosaccharides

Answer 3

galactose
glucose
fructose

Question 4

examples of disaccharides

Answer 4

sucrose
maltose
lactose

Question 5

complex sugars includes

Answer 5

starches
glycogen
cellulose
fibers

Question 6

starches

Answer 6

The storage form of energy in plants
Found in two forms:
amylose
amylopectin

Question 7

glycogen

Answer 7

Form in which starch is stored in the liver and muscles

Accessed when glucose levels fall too low

Question 8

glucose

Answer 8

Form of energy supplied by simple and complex carbohydrates –provides energy and spares protein for other function such as healing
Preferred fuel source for:
red blood cells
the brain
the central nervous system

Question 9

gluconeogenesis

Answer 9

Synthesis of glucose from protein or glycogen

Question 10

Response to Carbohydrate Intake in Excess of Body’s Need for Glucose

Answer 10

Glucose is stored as glycogen in muscles and liver.

Glucose in excess of the capacity to store glycogen is metabolized into triglycerides.

Question 11

insulin

Answer 11

moves glucose out of blood stream when blood glucose levels rise

Question 12

glucagon

Answer 12

stimulates conversion of stored glycogen into glucose when blood glucose levels are too low

Question 13

glycemic index

Answer 13

Measure of rise in blood glucose during two hours after ingestion of 50 gm of carbohydrate

Question 14

high glycemic index foods

Answer 14

quick elevation in blood glucose following intake

Question 15

low glycemic index foods

Answer 15

blunted response following intake

better for diabetics

Question 16

food sources of carbs

Answer 16

Plant-based foods-beans, legumes, corn, potatoes, peas
Milk and yogurt
Prepared and processed foods with added sugars

Question 17

simple sugar food sources

Answer 17

include those with naturally occurring and added sugar sources

Question 18

naturally occurring (intrinsic) sugars

Answer 18

Fructose- fruit sugar
Lactose-milk sugar
Sucrose- table sugar

Question 19

added (extrinsic) sugars

Answer 19

sucrose

high-fructose corn syrup

Question 20

nutritional facts on food labels do not

Answer 20

Does not differentiate between naturally occurring sugars and added sugars
May not be a clear indicator of overall nutritional value

Question 21

complex carbohydrates

Answer 21

Foods that contain starches and fibers

Question 22

starches

Answer 22

The form of carbohydrate stored in plants

Question 23

whole grains

Answer 23

Not overly processed during milling

Retain the germ and bran

Question 24

processed or refined grains

Answer 24

Removal of germ and bran cause loss of fiber and nutrients

Question 25

enrichment

Answer 25

nutrients lost during processing are replaced

Question 26

fortification

Answer 26

nutrients not originally present are added

Question 27

recommended dietary allowance (RDA) for carbs

Answer 27

Daily minimum of 130 gm of carbohydrates | Range of 45–65% of daily calorie intake should come from carbohydrates

Question 28

recommended intake of added sugars

Answer 28

Daily intake not to exceed 25% of total calories | World Health Organization: not to exceed 10% of total calories

Question 29

factors that affect carbohydrate needs

Answer 29

Weight Activity level Pregnancy and lactation

Question 30

Dietary Guidelines for Americans and Health Canada recommendations regarding sugar:

Answer 30

limit intake of foods and drinks with added sugars to: promote dental health avoid excessive calorie intake Dietary Guidelines recommend sugar as discretionary calories

Question 31

Dietary Guidelines for Americans and Health Canada recommendations regarding complex carbohydrates

Answer 31

``` Intake should come from a variety of food groups, including: fruits vegetables grains legumes ```

Question 32

whole grains =

Answer 32

at least half of the recommended grain intake | which helps blood sugar control and satiety

Question 33

fiber

Answer 33

A polysaccharide not digested by the body Moves through digestive tract until partially fermented by bacteria in the colon – this may cause bloating Is not absorbed by the small intestine Promotes laxation Controls cholesterol and blood glucose

Question 34

categories of fiber

Answer 34

insoluble and soluble

Question 35

insoluble fiber

Answer 35

includes cellulose, hemicelluloses, and lignins gives plant food texture adds bulk to stool and promotes laxation Foods closer to original form have greater fiber content than processed or prepared foods

Question 36

soluble fiber

Answer 36

Slows digestion, diminishing how quickly sugar is absorbed in the intestine Binds fatty acids in the intestine, resulting in lower blood cholesterol Interfere with enterohepatic recycling of bile -> reduction in blood cholesterol levels Slow gastric emptying and absorption of glucose -> improved postmeal blood glucose levels in diabetics

Question 37

recommended daily total fiber intake

Answer 37

Based on 14 gm fiber per 1,000 kcalories consumed: 25 gm for females 38 gm for males ~1gm/kg of body weight

Question 38

increasing fiber in the diet

Answer 38

Increase gradually to avoid intestinal side effects | Take in adequate fluid to improve tolerance

Question 39

excessive fiber intake

Answer 39

Self-limiting practice; you know when you’ve had too much fiber No upper limit recommendations

Question 40

fiber promotes intestinal health

Answer 40

Normalizes the transit time of substances through the intestinal tract and promotes laxation Increases stool bulk and weight and relieves constipation Can prevent the development of diverticula May have a role in the prevention of colon cancer, but there is a lack of clear evidence (high fiber for diverticular, low fiber for diverticulitis)

Question 41

high fiber diets may help manage weight because they

Answer 41

have fewer calories than other foods of equal weight create the feeling of fullness because of their volume may delay gastric emptying

Question 42

five non-nutritive sweeteners have been approved for use with guidelines given for Acceptable Daily Intake (ADI)

Answer 42

``` aspartame acesulfame potassium sucralose neotame and saccharin ```

Question 43

aspartame

Answer 43

Marketed as Nutrasweet and Equal (blue packet) Composed of aspartic acid and phenylalanine Little caloric contribution No confirmed links to negative health affects Can cause migraines; if head injury, you should not take equal

Question 44

Acesulfame Potassium (acesulfame-K)

Answer 44

Marketed as Sunette All-purpose sweetener Blended with other nonnutritive sweeteners because of intense sweetness

Question 45

sucralose

Answer 45

Marketed as Splenda Composed of a sucrose molecule chemically combined with chlorine Poorly absorbed by intestines, no caloric value Heat stable No confirmed links to negative health effects

Question 46

neotame

Answer 46

Not yet widely available in foods Contains aspartic acid and phenylalanine 7,000 to 13,000 times sweeter than sucrose

Question 47

stevia

Answer 47

Plant-derived, noncaloric sweetener Not yet approved in the United States or Canada for use as a sweetener or food additive???? GRAS- generally recognized as safe Possible link to infertility and mutagenic risks

Question 48

saccharin

Answer 48

Marketed as Sweet’N Low and Sugar Twin Made from synthetic chemicals FDA approved for use in beverages, packaged sugar substitute, and some processed foods

Question 49

sugar alcohols

Answer 49

Lower calorie sugar replacements that are derived from sugars Absorbed more slowly and in lesser amounts than simple sugars Average energy content of 2 kcalories/gm Excessive intake may cause an extreme laxative effect/diarrhea

Question 50

common sugar alcohols

Answer 50

sorbitol mannitol xylitol

Question 51

Concerns and potential health effects related to carbohydrate intake include the following:

Answer 51

Increased risk of dental caries | Possible relationship between carbohydrate intake and weight gain

Question 52

Side effects of low-carbohydrate diets:

Answer 52

changes in blood lipid levels increased loss of urinary calcium insufficient intake of nutrients found in fruits, vegetables, whole grains, and milk