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MNU Module 2 > Module 2.6 Carbohydrates > Flashcards

Module 2.6 Carbohydrates Flashcards

1
Q

Glucose + Fructose = ?

A

Sucrose

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2
Q

Glucose + Glucose = ?

A

Maltose

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3
Q

Glucose + galactose = ?

A

Lactose

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4
Q

What are the 3 POLYsaccharides?

HINT: CSG

A

Cellulose
Starch
Glycogen

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5
Q

One primary benefit of having an adequate amount of fibre in your diet?

A

Helps maintain bowel health

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6
Q

When insulin increases, what decreases?

A

Cortisol

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7
Q

The liver stores approx how much glycogen?

A

80-100g

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8
Q

Blood stores approx how much glucose?

A

0.9g per litre

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9
Q

Muscle stores approx how much glycogen?

A

400-800g

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10
Q

What does insoluble fibre do in relation to digestion and the stool?

A

Increases stool production and enhances transit time of food through the stomach and intestines

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11
Q

CHO represents carbs as an acronym for their chemical make up, what do the letters stand for?

A

Carbon
Hydrogen
Oxygen

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12
Q

Is CHO essential and how many cals per gram? easy question

A

No

4cal per gram

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13
Q

What is the g per kg range of CHO for performance?

A

3-10 g per kg

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14
Q

What is the g per kg range of CHO for fat loss?

A

1-3 g per kg

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15
Q

What is the g per kg range of CHO for muscle gain?

A

2-6 g per kg

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16
Q

What is the g per kg range of CHO for health?

A

1-4 g per kg

17
Q

What are the 3 MONOsaccharides?

HINT (GGF)

A

Galactose
Glucose
Fructose

18
Q

What are the 3 DIsaccharides?

HINT: MLS

A

Maltose
Sucrose
Lactose

19
Q

What are GI and GL?

A

Glycemic index

Glycemic load

20
Q

What is Glycemic index?

A

The rate at which a food causes the level of glucose in the blood to rise

21
Q

What is glycemic load?

A

Glycemic index X number of grams of CHO per serving divided by 100

22
Q

What is the glycemic load of the following?

Pasta =

GI of 50-55 (say 55)
Serving size of 80g
CHO of 58g per serve = ??

A

Glycemic load of = 32

23
Q

What is a resistant starch?

A

any starch that is not digested in the small intestine but passes to the large intestine

24
Q

Benefits of resistant starch?

A
  • fermented by LI microbiota
  • possibly due to increase production of short-chain fatty acids
  • increased bacterial mass to be used as prebiotic
25
Q

What are some sources of resistant starch?

A 
Oats
Rice thats cooked and cooled
Beans and legumes
Cooked and cooled potatoes
Green bananas (but I mean why would you?)
26
Q

Dietary fibre recommendations?

A

Greater than 30g per day

27
Q

Benefits of dietary fibre?

A

Helps maintain bowel health

Added low energy density volume to the diet

28
Q

Key benefits of CHO in diet?

A
  • Protein sparing effect (possible increased protein catabolism when exercise is done with low CHO)
  • Maintain digestive health and optimal health
  • Sleep
  • Satiety and palatability of foods

MNU Module 2 (10 decks)

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