Exam 3 (Macronutrients) Flashcards
Percentage of energy intake that should be coming from each macronutrient for optimal body function
Acceptable Macronutrient Distribution Range (AMDR)
AMDR for Carbs, Lipids, and Proteins
Carbs = 45-65% Lipids = 20-35% Proteins = 10-35%
Simple carbs taste ______ and consist of _________ and __________
Sweet
Monosaccharides
Disaccharides
Complex carbs taste ________ and consist of ______ and _________
Not sweet
Oligosaccharides
Polysaccharides
Difference between oligosaccharides and polysaccharides
Oligosaccharides = 3-10 sugars Polysaccharides = >10 sugars
Examples of polysaccharides
- Starch
- Glycogen
- Soluble fiber
- Insoluble fiber
What polysaccharides can be homoglycan, hereroglycan, or both?
Homoglycan = Starch, glycogen, soluble fiber, insoluble fiber Heteroglycan = soluble fiber, insoluble fiber
Soluble fiber _______ swell in water, and can delay _________
Can swell
Delays gastric emptying
T/F Soluble fiber increases satiety
True
Soluble fiber _____ be digested and is able to be ________ in the LI to __________ and gas.
Can’t be digested
Fermented in the LI to short-chain fatty acids
Fiber that can be fermented into short-chain fatty acids is known as:
Fermentable fibers
Examples of Fermentable fibers
Beta glucans, gums, wheat dextrin, psyllium, pectin, inulin, konjac glucomannan
Insoluble fibers ____ swell in water, ____ digested or fermented and are _________ unchanged
Don’t swell
Aren’t digested or fermented
Excreted unchanged
Food examples of soluble and insoluble fibers
Soluble = insides of fruits and vegetables Insoluble = fruit and vegetables peels, whole grains
Examples of insoluble fiber
Cellulose, lignin, some pectins, some hemicelluloses
T/F Fiber has no effect on blood glucose
True
Can’t absorb it
Amount of heat required to raise 1 kg of water by 1 degree Celsius
kcal/g or Cal
Total carb RDA for adults
130 g/day minimum
Dietary fiber AI for adults 18-50 in men and women
Men = 38 g/day Women = 25 g/day
Dietary fiber AI for adults >50 in men and women
Men = 30 g/day Women = 21 g/day
Carb sources
1) Sugars (fruit, soda, dairy products, candy, juice, honey)
2) Starch (bread, potatoes, rice, corn, peas)
3) Fiber (fruits, vegetables, whole grains, legumes, nuts)
Difference between natural and added sugars
Natural = found as part of food in nature (lactose/milk, glucose and fructose/fruit, honey, etc.)
Added = natural sugars not found naturally in that particular food (high fructose corn syrup or sucrose in soda)
Definition of a whole grain
Cereal grains that consist of starchy endosperm, germ, and bran that are present in the same relative proportions add they exist in the intact gain (FDA 2006)
Examples of whole grains
Buckwheat, bulgur, corn, millet, brown rice, rye, oats, sorghum, wheat, and wild rice
1 source of fiber
Beans
Fasting blood glucose in someone that is normal
70-99 mg/dL
Fasting blood glucose in someone that is prediabetic
100-125 mg/dL
Fasting blood glucose in someone that is diabetic
> 125 mg/dL
Hormones that regulate fasting blood glucose. Are these steroid or peptide hormones
Insulin and Glucagon
Both are peptide hormones
When insulin is released form the _______ cells of the ________, it helps shuttle glucose from the blood to muscle and adipose cells by stimulating production of ________
Beta cells of the Pancreas
Production of GLUT4
What happens in the normal cell after 1) insulin binds to the insulin receptor?
2) Insulin receptor substrate 1 (IRS-1) is recruited to the receptor
3) IRS-1 begins a signal cascade to tell the golgi complex to make GLUT4
4) GLUT4 is transported to the plasma membrane
5) Glucose is now able to enter the cell via GLUT4
What happens in the insulin resistance cell after 1) insulin binds to the insulin receptor?
2) IRS-1 is recruited to the receptor
3) Excess inflammation abnormally phosphorylates IRS-1 causing it not to work properly (no GLUT4 is made)
What part of the inflammation phosphorylates the IRS-1?
C-reactive protein (CRP)
What determines the glucose usage in the cell?
Depends on how much glucose is present.
What does insulin tell the cell to do if glucose is present and the concentrations continues to increase?
1) Use it for ATP
2) Use leftover to store as glycogen in liver and muscles
3) Use further leftover and turn into adipose tissue
