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Nutrition > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

AMDR for Carbs

A

45-65%

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2
Q

AMDR for Protein

A

10-35%

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3
Q

AMDR for Fat

A

20-35%

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4
Q

“carbs”

A

mixture of the macronutrients

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5
Q

What proportion of a soft drink contains carbohydrate?

A

100%

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6
Q

What is low in carbs?

A

backed potatoes, yogurt, kidney beans, and peanuts

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7
Q

How are carbohydrates formed in plants?

A

photosynthesis

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8
Q

What carb is formed during photosynthesis?

A

glucose

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9
Q

What is the preferred fuel source for the brain/CNS/RBC?

A

carbs

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10
Q

How many kcal per g do carbs contain?

A

4kcal/g

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11
Q

What happens to carbs when consumed in excess of the body’s needs?

A

converted to fat

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12
Q

Normal blood glucose level when fasting?

A

70-100mg/dL

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13
Q

Blood glucose level that indicates diabetes?

A

> 126mg/dL on two separate tests

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14
Q

What does insulin do?

A

lowers blood glucose levels

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15
Q

What does glucagon do?

A

increase blood glucose levels

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16
Q

What is hypoglycemia?

A

less than 70mg/dL

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17
Q

What is hyperglycemia?

A

more than 100mg/dL

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18
Q

Why is chronic hyperglycemia a bad thing?

A

damage blood vessels/ nerve damage bc of no oxygen

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19
Q

What are some of the long-term impacts of uncontrolled blood glucose levels?

A

diabetes

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20
Q

What happens when calories are restricted too severely?

A

glycogen is depleted and blood glucose levels drop; start using ketones

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21
Q

Carbohydrate can be made from which another macronutrient?

A

protein

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22
Q

What happens to muscle mass when someone consumes too few calories over a prolonged period?

A

loss muscle mass

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23
Q

Why are low-carb diets, like ketogenic diet, difficult to follow?

A

get hangry/too restrictive

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24
Q

What are simple carbs/sugars?

A

Monosaccharides & Disaccharides

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25
Q

Monosaccharides?

A

glucose, fructose, galactose

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26
Q

Disaccharides?

A

lactose, sucrose, maltose

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27
Q

Table sugar?

A

sucrose

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28
Q

What are complex carbs?

A

starch and fiber in our foods (oligosaccharides & polysaccharides)

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29
Q

What are the other names for glucose?

A

dextrose, blood sugar
most abundant monosaccharide

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30
Q

Where are monosaccharides found?

A

food

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31
Q

What’s the difference btw a hexose and a pentose?

A

pentose= 5 carbons; not supplied by diet
hexose= 6 carbons

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32
Q

What are the examples of pentoses discussed in your notes?

A

ribose and deoxyribose

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33
Q

What are sugar alcohols?

A

used as sweeteners
gum, protein bars

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34
Q

How many kcal in sugar alcohols?

A

0kcal

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35
Q

What is HFCS?

A

High-fructose corn syrup

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36
Q

Why is HFCS so widely used?

A

cheap and has long-shelf life

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37
Q

Which monosaccharides are HFCS made of?

A

glucose & fructose
different levels

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38
Q

Which monosaccharides are sucrose made of?

A

glucose & fructose
50% each

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39
Q

How are disaccharides linked by in a dehydration reaction?

A

condensation reaction

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40
Q

Lactose bonds?

A

beta bond: Gal + Glu

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41
Q

Sucrose bonds?

A

alpha bond: Glu + Fru

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42
Q

Maltose bonds?

A

alpha bond: Glu + Glu

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43
Q

Which of these bonds is more difficult for humans to digest?

A

beta

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44
Q

Maltose found?

A

sprouting seeds & malted beverages

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45
Q

Sucrose found?

A

sugarcane, sugar beets, maple syrup

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46
Q

refined sucrose

A

brown sugar, white sugar, powdered sugar

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47
Q

Why do symptoms appear?

A

bacteria digests lactose and water is pulled into gut

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48
Q

What is the cause of lactose intolerance?

A

cannot make lactase to digest

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49
Q

Ending -ose?

A

almost always a sugar

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50
Q

Why do dietitians recommend consuming fewer simple sugars?

A

obesity, heart disease, dental caries, few nutrients and fibers

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51
Q

What are oligosaccharides?

A

chains of 3-10 sugars (fibers)

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52
Q

oligo=

A

few

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53
Q

What kind of bonds do oligosaccharides contain?

A

beta

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54
Q

What are examples of food that contain oligosaccharides?

A

beans, broccoli, whole wheat

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55
Q

What happens when oligosaccharides reach the large intestine?

A

begin to digest and metabolize the food-> gas, distention

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56
Q

What are polysaccharides?

A

chains of glucose molecules

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57
Q

What’s the difference btw a starch and a fiber?

A

starches are digestible

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58
Q

What is glycogen?

A

storage of glucose in animals

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59
Q

What is liver glycogen used for?

A

blood sugar

60
Q

What is muscle glycogen used for?

A

muscle use

61
Q

What is starch?

A

storage of glucose in plants

62
Q

What is amylose?

A

straight chain
raises blood sugars

63
Q

What is amylopectin?

A

branched chain
raises blood sugars more quickly

64
Q

Where are amylopectin and amylose found?

A

plant foods

65
Q

Human glycogen VS amylopectin

A

more branched

66
Q

What was the starch/carb digesting enzyme in the mouth called?

A

amylase

67
Q

What was the starch/carb digesting enzyme in the small intestine called?

A

pancreatic amylase

68
Q

What is total fiber?

A

dietary fiber + functional fiber

69
Q

Dietary fiber

A

found naturally in food

70
Q

Functional fiber

A

added to foods

71
Q

Examples of insoluble fibers?

A

cellulose and hemicellulose

72
Q

Where of insoluble fibers found?

A

outer layer of fruits and veggies

73
Q

Examples of soluble fibers?

A

pectins, gums, and mucilages

74
Q

Where are soluble fibers found?

A

inner layer of fruits and veggies

75
Q

Why should someone increase their fiber intake gradually?

A

digestion of fiber can cause gas production and discomfort

76
Q

Health benefits of insoluble fibers?

A

increases fecal bulk, helps with weight control, reduces risk of cancer and diverticulitis (whole grains)

77
Q

Health benefits of soluble fibers?

A

slows gastric emptying, slows glucose absorption, decreases blood glucose levels, lowers cholesterol (strawberries)

78
Q

What is diverticula?

A

pockets of digestive system

79
Q

What is diverticulosis?

A

fluid in pockets

80
Q

What is diverticulitis

A

inflammation of diverticula

81
Q

What does FODMAP stand for?

A

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, Polyols

82
Q

Why do FODMAP foods cause issues for some people?

A

can’t digest and have gas and bloat

83
Q

What is enrichment?

A

nutrient that are lost during processing and added back later

84
Q

Which nutrients are added during enrichment?

A

B1-Thiamin
B2- Riboflavin
B3- Niacin
Folic Acid
Iron

85
Q

What is the difference between nutritive and non-nutritive sweeteners?

A

nutritive has kcal that is metabolized for energy

86
Q

What are examples of nutritive sweeteners?

A

sugars, sugar alcohols

87
Q

What are other names for non-nutritive sweeteners?

A

alternative sweeteners and artificial sweeteners

88
Q

Why are non-nutritive sweeteners calorie free?

A

so little used in our food

89
Q

How does the sweetness of the non-nutritive sweeteners compare to the nutritive sweeteners?

A

non-nutritive is sweeter

90
Q

Stevia?

A

plant extract from the Amazon Rain Forest

91
Q

What is Phenylketonuria (PKU)?

A

build up of phenylalanine in blood

92
Q

Phenylketonuria conversion?

A

phenylalanine cannot be converted to tyrosine, which then becomes converted into catecholamine neurotransmitters

93
Q

What happens if PKU is untreated?

A

intellectual disability, heart defects, small heads

94
Q

If have PKU you should limit/avoid what foods?

A

high-protein foods

95
Q

Which sugar is assigned a sweetness of 1?

A

sucrose

96
Q

How are Americans doing with carb consumption?

A

50% of calories (everywhere else 70-80%)

97
Q

Fiber recommendations for ages before 50

A

women: 25g
men: 38g

98
Q

AI for fiber

A

14g per 1000kcal

99
Q

What are healthy carb foods?

A

Whole-grain wheat, fruits, and vegetables

100
Q

How is the US doing in terms of fiber intake?

A

second to last

101
Q

What are the functions of carbs?

A

-glucose can spare protein from use as energy
-prevents ketosis
-provides fiber

102
Q

What does it mean for carbs to be “protein-sparing”?

A

glucose spares protein from being used as energy

103
Q

What is gluconeogenesis?

A

production of glucose from amino acids

104
Q

What happens if your kcal are low, and your diet is deficient in both carbs and protein?

A

release of insulin, fatty acids used,
ketone bodies (acidic)

105
Q

What is ketosis?

A

when carbs aren’t present or not being used
breath smells like nail polish remover

106
Q

What are some situations that can cause ketosis?

A

Type 1 diabetes
Restrict intake

107
Q

How does fiber intake impact weight status?

A

low fiber intake-> increased weight

108
Q

How does fiber intake impact gut/bowel health?

A

-improved fecal movements
-prevents constipation, diverticula, hemorrhoid, cancer
-blood glucose control
-inhibits cholesterol absorption

109
Q

Why is it best to get fiber from food as opposed to supplements?

A

foods usually rich in vitamins, minerals, phytochemicals, antioxidants, essential fatty acids

110
Q

What is a “very-high fiber diet”?

A

50-60g per day

111
Q

How can a high fiber diet impact bowel movements?

A

hard, dry stools
mineral absorption= binds zinc and iron
fullness: not enough nutrients/calories

112
Q

How many grams of sugar are in 1tsp of sugar?

A

4g

113
Q

Empty-calories

A

foods high in simple sugars are typically low in all other nutrients

114
Q

What is lactose intolerance?

A

insufficiency of lactase production

115
Q

What are nutrients of concern if dairy products aren’t consumed in the diet?

A

Vitamin D and Calcium

116
Q

What are some non-dairy sources of calcium?

A
  1. almond milk
  2. fatty fish
  3. soybeans
  4. broccoli
  5. kale
117
Q

What is insulin?

A

produced by: pancreas
lowers blood glucose levels

118
Q

What is glucagon?

A

produced by: pancreas
raises blood glucose levels

119
Q

How do cortisol, epinephrine, norepinephrine, and GH impact blood glucose levels?

A

increase them

120
Q

Another name for cortisol?

A

stress hormone

121
Q

What are the symptoms associated with diabetes?

A

hunger, thirst, frequent urination, weight loss

122
Q

Polyphagia

A

hunger

123
Q

Polydipsia

A

thirst

124
Q

Polyuria

A

frequent urination

125
Q

Type 1 Diabetes

A

Causes: can’t make insulin
Treatment: insulin shots and diet changes

126
Q

Type 1 Diabetes is ___ common than Type 2 Diabetes and is usually seen in ___ individuals:

A

less, younger

127
Q

What are some of the long-term health problems associated with uncontrolled Type 1 Diabetes?

A

blindness, cardiovascular disease, kidney disease, nerve damage

128
Q

Type 2 Diabetes

A

Causes: poor lifestyle choices
Treatment: diet & exercise
Seen in: older and overweight individuals

129
Q

What is the glycemic index?

A

scale ranks carbs 0-100 based on their effect on blood sugar levels

130
Q

Higher values are given to foods that cause…

A

a more rapid rise in blood sugar

131
Q

What is the reference point for the glycemic index?

A

Pure Glucose= 1

132
Q

Does the glycemic index tell you anything about the healthfulness of the food?

A

nope

133
Q

What is the glycemic load?

A

gives relative indication of how much a specific serving of food will increase your blood-sugar levels

134
Q

What is metabolic syndrome?

A

group of factors that increase risk for Type 2 diabetes and cardiovascular disease

135
Q

Waist circumference:

A

35in women
40in men

136
Q

Fasting triglycerides:

A

above 150mg/dL

137
Q

HDL levels:

A

everybody above 60mg/dL
40mg/dL men
50mg/dL women

138
Q

Fasting blood glucose:

A

above 100mg/dL

139
Q

carb loading?

A

glycogen & water

140
Q

What is used for energy at low intensity?

A

fat and less carbs

141
Q

What is used for energy at high intensity?

A

carbs and less fat

142
Q

Diverticula diet:

A

sufficient fluid and fibers

143
Q

Diverticulitis diet:

A

sufficient fluid and low fiber

144
Q

What monosaccharides require ATP for absorption?

A

glucose and galactose

145
Q

How does fructose diffuse?

A

passive diffusion

146
Q

Where do simple sugars go?

A
  1. Absorbed into veins
  2. Delivered to liver
  3. Or turned into fat

Nutrition (12 decks)

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