TEST 2 Flashcards
Examples of naturally occurring sugar?
Fruits, vegetables, milk and milk products
What are added sugars?
Sugars refined from plant starch (sugar beets, sugar cane, corn)
Sugars per se?
essentially all the same, sugars that are added and naturally occurring are the same
Calorie Density-sugar consumption
less calorie density then foods with added sugars, more calories per similar volume
Nutrient Density-sugar consumption
OJ-sugar is naturally occurring, so they come with naturally occurring nutrients
phytochemicals-sugar consumption
loss of phytochemicals in sugar added food
What is ketosis?
when ketone levels rise
what are ketones?
produced from fat when there is a lack of carbs, incomplete fat catabolism for energy
what are the benefits of ketones?
- feeds the brain
- appetites gets blunted
what are the adverse effects of ketones?
- not sustainable for a very long time
- smell ketones on their breath
what is gluconeogenesis?
making glucose from a non-carbohydrate source, occurs when someone is starving
what happens with ketoacidosis?
you can die from it, blood becomes acidic (change of pH)
what is a monosaccharide?
one sugar molecule
examples of monosaccharides?
glucose, fructose, galactose
what are disaccharides?
two sugar molecules
examples of disaccharides?
sucrose, maltose, lactose
what are oligosaccharides?
short chain carbohydrate chain of 3-10 sugar units, easy to break down, pure CHO
what are polysaccharides?
> 10 sugar units, usually 100’s to 1000’s, examples:starch and glycogen
glycogen in the liver?
also can store it, but very generous
glycogen in the muscle?
extremely selfish, either going to use it or pack it away for use later, for itself
what kind of linkage does starch have?
alpha-linkage (shaped like a v)
what kind of linkage does fiber have?
beta-linkage (shaped like a sideways z)
what is the us recommendation for fiber intake?
25-30 grams/day
what is the ave. american fiber intake?
12-15 grams/day
what are the two types of water soluble fiber?
gums and pectin
what are the sources of water soluble fiber?
all plant foods, many fruits and vegetables, oat bran, oatmeal, most legumes, peanuts, psyllium seeds (commercial laxatives)
what are the functions of water soluble fiber?
softens stools, helps manage blood cholesterol just like drugs
how does water soluble fiber help manage blood cholesterol?
-increases bile and dietary cholesterol secretion, and increases their excretion and decreases their absorption, and it is partially digested by bacteria ( produces gas and proprionate)
what is proprionates role in the body?
we absorb it into the blood, and it goes to the liver and says to decrease cholesterol synthesis
what is insoluble fiber?
rigid plant structures (woody fibers of celery or broccoli, cereal bran)
sources of insoluble fiber?
whole, refined grains (wheat, rice), wheat bran, many vegetables, fruits and legumes
function of insoluble fiber?
increase fecal bulk, stimulates the large intestine to contract, and helps moves food thru digestive tract (*goes through the GI tract virtually intact)
what are the health benefits of foods high in fiber?
-decreases risk of cardiovascular disease by lowering blood cholesterol; increasing intake of phytochemicals (which provide the body
