Macronutrients Carbs Flashcards
1
Q
How many classes of nutrients are there
A
6
2
Q
What the 3 classes of macronutrients
A
Carbs, proteins, fats
3
Q
What class (macro or micro) provides energy and is organic
A
Macro
4
Q
What class (macro or micro) does not provide energy and is inorganic?
A
Micro
5
Q
What are the 3 main functions of nutrients?
A
Provide energy, form structures, regulate metabolic processes
6
Q
How do nutrients provide energy?
A
Biochemical reactions release the energy
contained in carbs, protein and fat
7
Q
How do nutrients form structures? Hint they shape/structure our body
A
Water, protein and fat are the most abundant
nutrients in our body
* Together with minerals, they form and maintain
the shape/structure of our body
8
Q
What are the most abundant nutrients in our body?
A
Water, protein, and fat
9
Q
Energy that is released in the body is measured in?
A
Calories
10
Q
Energy is expressed in 1000 caloria metric units called?
A
Kcalories
11
Q
How much energy does each macronutrient yield (1g of each)?
A
- Carb 4kcal
- Protein 2 kcal
- Fat 9kcal
12
Q
What does DRI stand for?
A
Dietary reference intakes
13
Q
For macro and micronutrients what is the recommended dietary allowance (RDA)?
A
- Intakes suffiecient to meet the nutrient needs of almost all healthy people in a specific stage and gender group
14
Q
When is adequate intake used (AI)?
A
When RDA does not exist
15
Q
What is the tolerable upper intake level (UL)?
A
Max daily intake that in unlikely to pose a risk
16
Q
Why was the dietary reference intake designed?
A
To promote health and prevent deficiences
17
Q
Who decided the dietary reference intakes?
A
Health Canada and CFDA have decided this
18
Q
What is the Acceptable Macronutrient Distribution Range (ADMR)?
A
The range of intake for a particular energy source (card, protein + fat) that provides adequaite energy and nutrients AND reduces the risk of chronic disease
19
Q
What is AMDR expresses as?
A
A % of total energy (kcal)
20
Q
What is the AMDR for each macronutrient for 19+
A
Carbs: 45-65% (carbs highest because easier for body to use)
Proteins: 10-35%
Fats: 20-35%
21
Q
All carbs are converted to?
A
Glucose
22
Q
What is the major energy source?
A
Glucose
23
Q
Gucose is used for blank energy?
A
Immediate
24
Q
What is the only energy source the brain can use?
A
glucose
25
What happens to excess glucose?
Is stored as glycogen mainly in liver and muscle for later use. Can even be stored as FAT
26
What is the RDA of carbs and what is it based on?
130g/day
based on minimum use of glucose by the brain, but most people consume well in excess of this
27
What are the 3 classes of carbs?
Monosaccharides
Polysaccharides
Disaccharides
- Saccharide means sugar
28
How are mono and di saccharides classified?
Simple, common name sugar
29
What is a monosaccharide?
A single sugar
30
What are the 3 monosachharides?
Glucose, Galactose, Fructose
31
What are disaccharides?
Pairs of monosaccharides
32
What are the 3 disaccharides?
Lactose, Maltose, Sucrose
33
How is sucrose made?
Glucose + fructose
- Table sugar
34
How is Maltose made?
Glucose + Glocuse
35
How is Lactose made?
Glucose + Galactose
36
Are simple carbohydrates water solube?
Yes
37
How are polysaccharides classified?
Complex
38
What are polysaccharides?
They contain hundres to thousanges of monosaccharide chains
>10 sugar units
39
The longer the chain of the polysaccharide =?
Longer to breakdown = more energy
40
What unit is the polysaccharide mostly made up of?
Glucose
41
What are the 3 kinds of polysaccharides?
Starch, Fiber, Glycogen
42
What kind of polysacchride is there in plants? And is it insoluble or solube?
- starch and fiber
- Both solube and insoluble
43
What kind of polysaccharide is in animals?
Glycogen
44
Is Glycogen from animals a dietary source of carbohydrates?
No
45
What is glycogen?
Storage form of energy (glucose in the body
46
What are the storage sites of glycogen?
Liver and muscle cells
47
What is the main food source of energy?
Starch
48
what is starch?
Storage form of energy (glucose) in plants
49
What does fibre do in plants?
Provides structure in plants
50
Why is fibre an unavailable carb in humans?
Bonds cant be broken by human enzymes, so it produces no energy
51
What are some examples of simple healthy carb food sources?
Fruits, milk, milk products, vegetables
52
What are some examples of not so healthy simple carb food sources
Processed + refined foods, candy, pop, table sugar, syrup
53
Simple sugars are easy to breakdown so they....
Provide instant energy
54
Are naturally occuring sugars used the same way in our bodies as added sugars?
yES
55
Ex. of naturally occuring sugar
Fruits, milk, honey
56
Ex of added sugars
Syrup, pop, candy
57
What are added sugars?
Sugars and syrups added t foods during proccessing or prep
58
How are natural sugars and added sugars different?
You get more nutrients from natural sugars
59
How much added sugar is allowed according to institure of medicine, health canada?
Less than or equal to 25% of total daily calories
60
How much added sugar is allowed according to WHO
Less than 10%
61
How much added sugar is allowed according to diabetes guideline
Diabetics should limit added sugars to less than 10% of totaly daily calories
62
Is honey (a natural sugar) healthier than table sugar?
- Contains glucose and fructose just like table sugar.
- Does contain some vitamins and minerals
63
Is fruit healthier than table sugar?
Also contains glucose and fructose but also contains water, fibre, vitamins/minerals and other phytochemicals
64
Why are added sugars known as empty calories?
They supply energ but no nutrients
65
What do added sugars contribute to in terms of negative health effects (think teeth)?
Tooth decay
66
What do diets high in processed food (refined carbs) and low in fiber lead to?
Dysbiosis?
67
What is Dysbiosis?
Imbalance of gut flora
68
What has high sugar been associated with?
Increased risk of cancer, specifically breast cancer
69
What are health benefits of artificial sweetners?
Less calories than sugar, less effect on blood sugars (usefull in diabetes), safe in pregnancy (no rigorous studies)
70
What health risks done in animal studies in the 70s say about artificial sweetners?
Linked saccharin to bladder cancer (initiated health warnings, not true no evidence it can cause cancer
71
What do reputable agencies (like National Cancer Insitute) claim about cancer and artificial sweetners?
There is no scientific evidence they cause cancer
72
How do artificial sweetners cause weight gain?
Upset the gut microbe (dysbiosis) which can affect metabolism (slow it down actually causing weight gain)
73
What is an indirect risk of artificial sweetners?
May replace lost calories with other high calorie foods
74
What is the risk of artificial sweetner aspartame?
Contains phenylalaine, so should be avoided in ppl with genetic disorder phenylketonuria or PKU
75
What is the risk of excess intake of sugar alcohols (artificial sweetners?
Can have laxative effects
76
What is the primary source of carbs?
starch
77
What are example of healthy starches
Grains (wheat, rice, corn, couscous, millet, rye, barley); root/tuber plants (yam, potatoes); an legumes (peas, beans)
78
What are examples of not so healthy carbs?
Refined or processed foods (white bread, whie rice, regular pasta, anything made with white or all-purpose flour)
- Provide quick energy but little nutrition unless enriched
79
Why is whole grain healthier than refined grain?
- not refined and has bran, endosperm and germ, but refined grain only has endosperm
80
What is bran?
Fiber filled outer layer with B vitamins and minerals
81
What is endosperm?
Starchy carb middle layer with some proteins and vitamins
82
What is germ>
Nutrient-packed core with B vitamins, vit E, phytochemicals and healthy fats
83
Wheat flour is any flour made from the blank of a wheat grain?
Endosperm
84
What is wheat flour also known as?
Refined flour
85
What is wheat flour generally enriched with?
Iron, thiamin, riboflavin, niacin, folate
86
What is whole grain flour made from?
From the entire kernel of a cereal grain (ex. whole wheat, brown rice, wild rice)
- Bran (outer coating of wheat kernel, rich in fiber)
- Endosperm (mainly starch and some protein)
- Germ (seed-rich in vitamins and minerals)
87
Is fibre soluble or insoluble?
Can be both, most foods contain both
88
which fibre dissolves in water turn into gel (viscous) -> slow digestion. Fermentable (easily digested by bacteria
Soluble
ex. oats, barler, flax seeds, seeds, lentils, peas, some fruits (apples, oranges, pears, strawberries, blueberries), psyllium, some vegetables (celery, carrots)
89
What kind of fibre does not diffolve in water, but becomes bulkier -> increases fecal bulk; speeds food transit through stomach, intestines Non-viscous and is less readily fermentable?
Insoluble
Whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, brown rice, fruits, vegetabes (cabbage, broccoli, etc), root vegetable skins
- Help promote a healthy digestive system
90
how much fibre (AI) is recommended in the diet?
Children 1 – 3 yo: 19 g/day
– Children 4 – 8 yo: 25 g/day
– Ages 8 +: 25 g/day (females); 38 g/day (males)
– Diabetics: 25 – 50 g/day
91
What happens if u get too little fibre?
May cause constipation
92
What happens if you get too much fibre?
Bloating/flatulence
93
Fiber content in grams
Cucumber (1/2 cup) 0
Orange juice (1 cup) 1
Special K (1 cup) 1
White rice (2/3 cup) 1
White bread (1 slice) 1
Flaxseed, whole (1 Tbsp) 3
Strawberries (1 cup) 3
Orange 3
Cucumber (1/2 cup) 0
Orange juice (1 cup) 1
Special K (1 cup) 1
White rice (2/3 cup) 1
White bread (1 slice) 1
Flaxseed, whole (1 Tbsp) 3
Strawberries (1 cup) 3
Orange 3
94
How do carbs lower risk of heart disease?
Lower blood pressure, improve blood lipids, reduce inflammation
95
How do carbs lower risk of diabetes?
Help to slow down glucose absorption
96
How do carbs alleviate constipation
Insoluble fibres increase fecal weight and speed passage through the colon
97
What is the best bread?
It needs to say whole grain:
- Whole-grain wheat
- Whole grain rolled oats
- Whole-grain rye
98
What is Canada's Food guide recommendation on how much of our plate should be whole grain
25%
99
What are easy ways to increase fibre intake?
Trade white for brown (choose 100% whole wheat products, including brown rice & whole grain pasta)
* Choose fruits or vegetables over juice
* Avoid peeling fruits and vegetables, where
possible
* Eat oatmeal or 100% bran cereal for breakfast
* Add barley, lentils, legumes to soups or salads
100
What is the most important nutrient?
Water
101
What % does water make up of the adults total body weight?
62%
102
What are the IOM recommendations for total (from water food and other beverages) water? Men? Women?
Men: 3.7L/day
Women: 2.7L/day
103
What do water requirements depend on?
Diet, exercise, body type, environmental conditions
