Nutrition Chapter 4 Flashcards
What are carbs?
Grains, veggies, fruits, nuts, legumes, etc. Found primarily in plant-based foods!
Carbs are NOT the most desirable form of energy for the body. T/F?
FALSE. They are!
What are some types of carbs?
Sugars, Starch, Glycogen, Fiber
AMDR for Carbs
45-65%
Where do carbs come from?
Plants convert the sun’s energy into glucose by photosynthesis.
Three Monosaccharides
Glucose, Fructose, Galactose
Disaccharides - 3
Maltose (glucose+glucose)
Sucrose (table sugar - glucose+fructose)
Lactose (milk sugar - glucose + galactose.)
Complex carbs - polysaccharides are..
long chains and branches of sugars linked together.
Amylose
straight chains of glucose units
Amylopectin
branched chains of glucose units.
Fiber - def
part of a plant that we eat but can’t digest. Like, cellulose, hemicellulose, etc.
Dietary Fiber - def
naturally found in foods.
Functional fiber - def
added to food for beneficial effect, like psyllium added to cereals.
Fiber is classified by its affinity for water. T/F?
TRUE.
Soluble fiber - def
dissolves in water and is fermented by intestinal bacteria.
Insoluble fiber - def
cellulose, heicellulose, lignin, etc. - Move rapidly through the GI tract - laxative effect!
Glycogen - def
storage form of glucose in humans and animals. Stored in liver and muscle cells.
Grains - def
important staple and source of nutrition.
Enriched grains - def
folic acid, thiamin, niacin, riboflavin and iron added to restore some of the lost nutrition.
Whole grains contain…
all three parts of kernel.
You digest carbs where?
In your mouth and your intestines.
Lactose -def
principal carb found in dairy products.
Lactose Intolerance - def
when lactose maldigestion results in nausea, cramps, etc.
Tips for tolerating lactose -
add it gradually to your diet, etc.
Minimum amount of carbs needed per day -
130grams.
Fiber - amount needed per day.
Roughly 30 - 10 per meal, as Mary says! As Americans, we only get about 15!
Liver glycogen stores depleted after about ___ hours.
18.
Ketosis - def
elevated blood levels of ketone bodies after fasting about two days.
Naturally occuring sugars - found in…
nature!
Empty calories are part of…
Artificial sweeteners!
Diabetes Mellitus -
individual has high blood glucose levels due to insufficient insulin or insulin resistance.
Type 1 Diabetes -
5-10 percent of cases - autoimmune disease - insulin producing cells in pancreas destroyed.
Type 2 Diabetes -
90 to 95 percent of cases. Cells are resistant to insulin.
Prediabetes -
impaired glucose tolerance.
Gestational diabetes -
diabetes during pregnancy.
Diagnosing Diabetes -
126 - Diabetes
Diabetes - ___ leading cause of death in the US.
6th.
AIC should be less than…
7%
Hypoglycemia - blood glucose level below…
70mg/dl
