Macronutrients Flashcards
How many calories are in 1 gram of carb?
4 calories
How many calories are in 1 gram of protein?
4 calories
How many calories are in 1 gram of fat?
9 calories
____ organic compounds consisting of carbon and water in a 1:1 ratio
carbohydrate
____ is a major staple of plant matter, makes up _____ of calories of most diets
Carbs
40-70%
_____ do NOT contain any essential components
carbs
What is the major function of carbs?
Fuel for metabolic processes
Especially CNS, RBCs, renal medulla
______ contribute to a healthy gut
Food for intestinal microflora
Aid in nutrient absorption
carbs
____ and ____ are simple carbohydrates
monosaccharides and disaccharides
What are the three monosaccharides?
glucose, fructose, galactose
What are the 3 disaccharides?
sucrose, lactose, maltose
____ and ____ are the main starches in human diets
amylose and amylopectin
_____ glucose storage in animals
Glycogen
_____ “resistant” starch that is not absorbed/digested
Fiber
____ dissolves in water to form gel-like material
soluble fiber
____ : stays intact; increases stool bulk
Insoluble fiber
carbs can only be absorbed as _____
monosaccharides
_____ begins the process of breaking down
Amylase
Which organs release amylase?
pancreas and saliva
Monosaccharides are absorbed by the _____. Then enter circulation and travel to _____
small intestine
liver
_____ changes sugars into glucose
liver
If glucose not immediately needed for energy → stored as _____
Once _____ stores are full → carbs are stored as ____
glycogen
glycogen
fat (TG)
What effect do insoluble carbs have on the glycemic index?
do not have clinical impact on blood sugar/energy
Simple carbs break down (fast/slow)
Complex carbs break down (fast/slow)
fast
slow
_____ evaluates the 2-hr postprandial curve for blood glucose values relative to a reference standard (usually glucose or white bread)
glycemic index
____ similar to glycemic index - calculates 2 hr postprandial change taking into account a standard serving size of that food
glycemic load
What percent should carbs be of your overall caloric intake?
45-65%
The ____ of carb is more important than the amount
type
_____ water-insoluble compounds, a type of lipid
dietary fats
_____ Can come from both plant and animal products
dietary fats
____ provide energy and important component of many body structures, molecules
dietary fats
Which macro has the lowest satiety index of any macronutrient?
dietary fats
A lean adult can store about _____ kcal in adipose
stores vs ____ kcal in glycogen stores
120,000
2,000
What are the two essential fatty acids?
Linoleic and alpha-linoleic acid
Dietary fats are important to the body because they make up ______, _____ and ______
Cell membranes, neural tissue, hormones
_____ contain the maximum number of carbon-hydrogen bonds
More likely to be solid at room temperature
Often from animal sources, but can be from plants
Saturated fatty acids
____ have at least one double-bond between carbon molecules
unsaturated fats
____ one double-bond per molecule. Name some examples
Monounsaturated fats (MUFAs)
Olive, canola, peanut, avocado
____ multiple double-bonds per molecule. Name some examples.
Polyunsaturated fats (PUFAs)
Omega-3 and Omega-6 fatty acids
Walnut, sunflower, flax, soybean, fatty fish
____ type of unsaturated fats with an altered double bond
trans fats
______ heating liquid vegetable oils in presence of H gas. Converts oils into solids
hydrogenation
What are trans fats associated with?
Associated with negative health outcomes
Higher LDL, lower HDL, pro-inflammatory, insulin resistance
______ must be broken down in the GI tract
digestion of fats
Dietary ____ are broken into smaller molecules (fatty acids)
triglycerides
_____ begins the process of breaking down dietary fats
Lipase
Where is lipase made?
Made by serous glands on tongue, gastric chief cells, pancreas
_____ are added in the duodenum and help break down fatty acids, and prevent them from re-aggregating into larger molecules
Bile salts
Where are short and medium chain fatty acids absorbed?
upper small bowel
_____ fatty acids and cholesterol are converted back to TG and transported in the lymph system in the form of _____
Longer-chain
chylomicrons
Where are bile salts mostly reabsorbed?
lower small bowel
_____ helps package fats into their various forms
Liver
What does human milk contain so that infants can break it down easily?
lipase
Capacity for fat absorption (increases/decreases) with age
decreases
What other important dietary nutrient(s) would be absorbed less as fat absorption goes down?
fat soluble vitamins
Vit KADE
Fat malabsorption syndromes can happen in patients who have what 3 conditions?
Gastric resections
Inflammatory bowel disease
Enzyme deficiencies
What percent of the diet should dietary fats make up?
Recommended 20-35% of overall caloric intake
44-78 grams/day
T/F: The type of fat is more important than the amount
True
_____ organic compound consisting of carbon, water (hydrogen and oxygen), and nitrogen
protein
What has the highest satiety index of any macro?
proteins
Calorie-for-calorie, most filling
What is the major function of proteins?
synthesis of structural and functional proteins
Structural proteins are considered ____, _____ and _____.
keratin, collagen, myosin
functional proteins are considered ____ and _____
enzymes and hormones
_____ are used for energy and most are in storage, not directly available
proteins
protein needs depend on metabolic demands, name 3 things that influence metabolic demand
rate of growth
need for tissue repair
anabolism/muscle use
Amino acid proportions in _____ proteins align more closely with human needs
animal
According to Professor Jensen, what are the pros and cons of a plant based diets
Pros - less environmental impact, reduced risk of some diseases
Cons - lower in some essential nutrients, must be well-balanced, affected by cooking/processing
_____ must be obtained from food
Essential Amino Acids
____ are normally produced by body, but not always
semi-essential
_____ type of protein the body can produce on its own
Nonessential
_____ must be broken down in the GI tract
digestion of proteins
_____ begins the process of breaking down proteins into amino acids
Pepsin
Which organ releases pepsin?
stomach
Proteases from the _____ and _____
pancreas and small intestine
What are the two proteases that help in the digestion of breakdown of proteins?
Trypsinogen and chymotrypsinogen
_____ absorbs amino acids into the bloodstream
Small intestine
How are amino acids stored?
Metabolized to glucose if needed, then glycogen if needed
Once glycogen stores are full → protein is stored as fat
How much of the overall caloric intake needs to be protein?
10-35%
Protein intake needs (increase/decrease) with age
decrease
if you have kidney or liver disease will your protein needs increase or decrease?
decrease
excessive protein intake increases your risk for several diseases. Name them
Heart disease (CAD)
Liver disease
Disorders of calcium/bone homeostasis
Renal disease
Increased risk of cancer (bowel, breast, prostate)
What is the most common complaint associated with failure to absorb/consume carbs?
GI upset
Colonic bacteria ferment unabsorbed/digested carbs
Excess gas production
What are some symptoms of failure to Absorb/Consume Carbohydrates?
Abdominal pain, cramping, flatulence, bloating,
altered bowel habits
Failure to Absorb/Consume Fats is usually seen in patient with ____. Due to what 3 things?
GI illnesses
Chronic inflammation
Resection of the stomach or intestine
Pancreatic disease
What is the most common symptom of Failure to Absorb/Consume Fats?
most common is greasy diarrhea
fat-soluble vitamin deficiencies
What is Steatorrhea?
fatty stools; foul-smelling, light-colored, may float
Fat-soluble vitamin deficiencies
Vit A deficiencies show up as ???
vision and skin changes
Vit D deficiencies show up as ????
thinning bones, fatigue, muscle aches/weakness, depression
Vit E deficiencies show up as ????
impaired reflexes/coordination, difficulty walking, muscle weakness
Vit K deficiencies show up as ?????
nosebleeds, bleeding gums, prolonged bleeding time, GI hemorrhage
Define Marasmus
lack of general nutrients, including protein
Profound muscle wasting and emanciation
Define Kwashiorkor
lack of adequate protein in the presence of other nutrients
Edema, rotund bellies
What are some symptoms of protein deficiency?
edema, muscle weakness, muscle wasting
Low Hb, low serum albumin, impaired immune function
