Macronutrients Flashcards
What are Carbohydrates?
Carbohydrates turn into glucose to provide energy for cells, tissues, and organs in the body.
Carbohydrate-rich fruits, vegetables, whole-grains, and legumes are less likely to spike blood sugar than carbohydrate-rich refined products or added sweeteners.
There are three main types of carbohydrates found in foods: sugars, starches, and fiber.
45–65% of calories
What is Protein?
Proteins are a molecule made up of a chain of amino acids. There are 20 amino acids, nine of which are essential.
It is the basis of body structures, such as skin and hair, and of other substances such as enzymes, cytokines, and antibodies.
10–35% of calories
What are Fats?
Fats are a group of compounds that include triglycerides and fatty acids.
They can be a source of stored energy and are a component of all cell membranes, precursors to cell signaling molecules, and assist with fat-soluble vitamins and other food components absorption.
20–35% of calories
What is Soluble Fiber?
Soluble fiber attracts water and becomes gel in the digestive tract, slowing down digestion.
Examples include oats, barley, beans, and fruits, such as apples.
What is Viscous Fiber?
Viscous fiber forms a gel in the gut, binding cholesterol (preventing reabsorption) and slowing the absorption of glucose into the bloodstream.
Examples include beans, oats, asparagus, and Brussels sprouts.
What is Non-Viscous Fiber?
Non-viscous fiber is a type of soluble fiber that can dissolve in water, however it doesn’t form a viscous gel in the gut.
It passes through the digestive system and provides fuel for gut bacteria. Because this type of fiber is fully fermented, it does not contribute to laxative
effects. Examples include inulin and resistant starch.
What is Insoluble Fiber?
Otherwise known as “roughage,” insoluble fiber does not bind with water and passes through the digestive system intact.
It adds bulk to the stool and may help to speed the passage of food and waste through the digestive system.
What is Fermentable Fiber?
Fermentable fiber serves as food for bacteria in the gut.
When bacteria feed on fermentable fiber, health-promoting byproducts are produced, such as butyrate, which is the main fuel used by cells that line the gut.
What is Functional Fiber?
Functional fiber has been extracted and isolated from whole foods, then added to processed foods.
Functional fiber consists of isolated or purified carbohydrates that are nondigestible, absorbed in the small intestine, and may have beneficial physiological effects in humans.
