Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Nutrition > Week 5 Carbs > Flashcards

Week 5 Carbs Flashcards

1
Q

how many calories is 1 g of carbs

A

there is 4 calories in 1 gram of carbs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

how are carbs protein sparing

A

if there is enough carbohydrates in the body protein doesn’t have to be used for energy and can go to repairing and building the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

how do carbs help with metabolizing fats

A

carb fragments are needed to fully metabolize fats

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

what are the three monosaccharides

A

Glucose
fructose
Galactose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

what is the most common monosaccharide that other monosaccharides are converted to

A

Glucose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

what is the monosaccharide that is found in dairy products

A

galactose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

what monosaccharide is mostly found in fruit

A

fructose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

what are the three disaccharides

A

Sucrose
Maltose
Lactose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What monosaccharides make up sucrose

A

Glucose + fructose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What monosaccharides make up maltose

A

Glucose + Glucose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What monosaccharides make up lactose

A

Glucose + Galactose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

How many sugar molecules make up an oligosaccharide

A

composed of 3-10 sugar molecules

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

why can oligosaccharides cause digestive issues

A

-Not fully digested by small intestine
-When they get to large intestine they are fermented by bacteria
-fermentation produces gas and bloating

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

how many sugar molecules make up a polysaccharide

A

10 + sugar molecules

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

what are the three polysaccharides

A

Glycogen
Starch
Cellulose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

_____ is to plants what ______ is to animals the storage form of carbs

A

Starch is to plants what glycogen is to animals the storage form of carbs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

what percentage of CHO/glucose goes to supplying the body with energy

A

about 50% of CHO goes to supplying the body with energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

what percentage of CHO/glucose goes to glycogen storage

A

about 10% is used for glycogen storage

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What happens if there is an excess of carbs in the diet

A

it is converted into triglycerides and stored in adipose tissue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

how much glycogen can we store and is there anything we can do to affect this amount

A

about 350 g yes can alter the storage amount if you are more trained

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

what is GLP-1

A

a hormone that stimulates insulin production and suppresses appetite

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

what are refined simple carbs effect on GLP-1

A

if only eating refined simple carbs they never make it to the lower GI tract where GLP-1 is released from therefore they don’t suppress the appetite as much

23
Q

what is the AMDR for carbs

A

45-65% of total daily calories

24
Q

what is the minimum amount of carbs per day that you need to support brain function

A

130 g

25
Q

how much fiber is needed per day for males and females

A

38 g for males
25 g for females
(so average of 30g)

26
Q

what is the recommended amount of fibre for males and females over 50

A

30 g for males
21 g for females
(or 14 g/1000 calories)

27
Q

what percentage of your total daily calories should be composed of added sugar

A

less than 5% of total daily calories

28
Q

how many tsp per day of added sugar is recommended

A

5-9 tsp

29
Q

what is the difference between enriched and fortified food

A

-enriched when nutrients are stripped out of food and then some are added back in (not great
-Fortified when nutrients are added that aren’t in the food naturally ie vit D to milk

30
Q

what are the two types of fiber

A

Soluble and insoluble

31
Q

what foods are soluble fibers found in

A

-Oats
-citrus fruits
-beans

32
Q

what is a health benefit of soluble fiber

A

soluble fiber mixes with cholesterol containing bile during digestion and then is excreted from the body (so it lowers cholesterol)

33
Q

what foods are insoluble fiber found in

A

-whole grains
-fruits
-vegetables

34
Q

what is a health benefit of insoluble fiber

A

can’t be broken down and holds water which pushes food through the GI tract and cleanses the colon

35
Q

how does fiber affect blood glucose levels

A

it can slow down the absorption of glucose which helps prevent spikes in BG levels

36
Q

what is the difference between whole grain and white flour

A

the whole grain contains Bran, Endosperm and the germ while white flour is only composed of the endosperm

37
Q

what is glycemic index

A

a scale that uses 50 g of glucose as a reference point for how much a food will spike your blood sugar

38
Q

what is the equation for glycemic load

A

(glycemic index value x CHO per serving)/100

39
Q

what is glycemic load

A

a number that takes into account both how quickly a food raises your blood sugar (GI) and how much of that food you typically eat

40
Q

how can you mitigate the blood sugar response from high glycemic index foods

A

-pair with protein or fat
-combine with fiber
-choose whole grains over refined grains

41
Q

is there any sugar that might have slight health advantages

A

honey may have a few antioxidants and is a bit sweeter so you can use less

42
Q

are there any sugars that are metabolized in a different way

A

no all sugar is metabolized in the same way and ends up in your blood as glucose

43
Q

what is the only disease that has been directly correlated to sugar

A

dental caries (cavities)

44
Q

what are nutritive and non nutritive sweeteners

A

Nutritive sweeteners provide a very small amount of carbs and energy while non nutritive provide no carbs or energy

45
Q

what are examples of nutritive sweeteners

A

sugar alcohols such as sorbitol and mannitol

46
Q

what are examples of non nutritive sweeteners

A

aspartame
Sucralose (splenda)
Stevia

47
Q

how is sucralose used as a sugar replacement

A

chlorine molecule replaces a hydrogen and oxygen in the sugar molecule so it can’t be absorbed by the body

48
Q

how is stevia used as a sugar replacement

A

stevia is 200-300 times sweeter than sugar so you need so little of it it adds no calories

49
Q

what does FODMAP stand for

A

Fermentable oligosaccharides disaccharides monosaccharides and polyols (type of sugar alcohol)

50
Q

What is the FODMAP diet used for

A

for some people the FODMAP carbs can cause GI distress so it limits these carbohydrates

51
Q

is aspartame a safe sugar alternative

A

yes has been deemed safe by the canadian cancer society and would need extreme levels in the body to become toxic

52
Q

where do we store carbs in the body

A

in the liver and muscle tissue

53
Q

how many grams of carbs per day is needed to spare body protein

A

about 500 g per day

54
Q

what is the main purpose of the majority of the glucose in our blood

A

most of it goes to providing energy to our body

Nutrition (4 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions