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nutrition > exam 1 carbs > Flashcards

exam 1 carbs Flashcards

1
Q

carbohydrates are classified as simple or complex depending on

A

Number of sugar molecules—will have at least one, and sometimes hundreds
Whether it is a straight chain or branched

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2
Q

simple sugars include

A

monosaccharides and disaccharides

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3
Q

examples of monosaccharides

A

galactose
glucose
fructose

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4
Q

examples of disaccharides

A

sucrose
maltose
lactose

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5
Q

complex sugars includes

A

starches
glycogen
cellulose
fibers

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6
Q

starches

A

The storage form of energy in plants
Found in two forms:
amylose
amylopectin

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7
Q

glycogen

A

Form in which starch is stored in the liver and muscles

Accessed when glucose levels fall too low

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8
Q

glucose

A 
Form of energy supplied by simple and complex carbohydrates –provides energy and spares protein for other function such as healing
Preferred fuel source for:
red blood cells
the brain
the central nervous system
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9
Q

gluconeogenesis

A

Synthesis of glucose from protein or glycogen

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10
Q

Response to Carbohydrate Intake in Excess of Body’s Need for Glucose

A

Glucose is stored as glycogen in muscles and liver.

Glucose in excess of the capacity to store glycogen is metabolized into triglycerides.

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11
Q

insulin

A

moves glucose out of blood stream when blood glucose levels rise

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12
Q

glucagon

A

stimulates conversion of stored glycogen into glucose when blood glucose levels are too low

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13
Q

glycemic index

A

Measure of rise in blood glucose during two hours after ingestion of 50 gm of carbohydrate

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14
Q

high glycemic index foods

A

quick elevation in blood glucose following intake

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15
Q

low glycemic index foods

A

blunted response following intake

better for diabetics

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16
Q

food sources of carbs

A

Plant-based foods-beans, legumes, corn, potatoes, peas
Milk and yogurt
Prepared and processed foods with added sugars

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17
Q

simple sugar food sources

A

include those with naturally occurring and added sugar sources

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18
Q

naturally occurring (intrinsic) sugars

A

Fructose- fruit sugar
Lactose-milk sugar
Sucrose- table sugar

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19
Q

added (extrinsic) sugars

A

sucrose

high-fructose corn syrup

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20
Q

nutritional facts on food labels do not

A

Does not differentiate between naturally occurring sugars and added sugars
May not be a clear indicator of overall nutritional value

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21
Q

complex carbohydrates

A

Foods that contain starches and fibers

22
Q

starches

A

The form of carbohydrate stored in plants

23
Q

whole grains

A

Not overly processed during milling

Retain the germ and bran

24
Q

processed or refined grains

A

Removal of germ and bran cause loss of fiber and nutrients

25
Q

enrichment

A

nutrients lost during processing are replaced

26
Q

fortification

A

nutrients not originally present are added

27
Q

recommended dietary allowance (RDA) for carbs

A

Daily minimum of 130 gm of carbohydrates

Range of 45–65% of daily calorie intake should come from carbohydrates

28
Q

recommended intake of added sugars

A

Daily intake not to exceed 25% of total calories

World Health Organization: not to exceed 10% of total calories

29
Q

factors that affect carbohydrate needs

A

Weight
Activity level
Pregnancy and lactation

30
Q

Dietary Guidelines for Americans and Health Canada recommendations regarding sugar:

A

limit intake of foods and drinks with added sugars to:
promote dental health
avoid excessive calorie intake
Dietary Guidelines recommend sugar as discretionary calories

31
Q

Dietary Guidelines for Americans and Health Canada recommendations regarding complex carbohydrates

A 
Intake should come from a variety of food groups, including: 
fruits
vegetables
grains
legumes
32
Q

whole grains =

A

at least half of the recommended grain intake

which helps blood sugar control and satiety

33
Q

fiber

A

A polysaccharide not digested by the body
Moves through digestive tract until partially fermented by bacteria in the colon – this may cause bloating
Is not absorbed by the small intestine
Promotes laxation
Controls cholesterol and blood glucose

34
Q

categories of fiber

A

insoluble and soluble

35
Q

insoluble fiber

A

includes cellulose, hemicelluloses, and lignins
gives plant food texture
adds bulk to stool and promotes laxation
Foods closer to original form have greater fiber content than processed or prepared foods

36
Q

soluble fiber

A

Slows digestion, diminishing how quickly sugar is absorbed in the intestine
Binds fatty acids in the intestine, resulting in lower blood cholesterol
Interfere with enterohepatic recycling of bile -> reduction in blood cholesterol levels
Slow gastric emptying and absorption of glucose -> improved postmeal blood glucose levels in diabetics

37
Q

recommended daily total fiber intake

A

Based on 14 gm fiber per 1,000 kcalories consumed:
25 gm for females
38 gm for males
~1gm/kg of body weight

38
Q

increasing fiber in the diet

A

Increase gradually to avoid intestinal side effects

Take in adequate fluid to improve tolerance

39
Q

excessive fiber intake

A

Self-limiting practice; you know when you’ve had too much fiber
No upper limit recommendations

40
Q

fiber promotes intestinal health

A

Normalizes the transit time of substances through the intestinal tract and promotes laxation
Increases stool bulk and weight and relieves constipation
Can prevent the development of diverticula
May have a role in the prevention of colon cancer, but there is a lack of clear evidence
(high fiber for diverticular, low fiber for diverticulitis)

41
Q

high fiber diets may help manage weight because they

A

have fewer calories than other foods of equal weight
create the feeling of fullness because of their volume
may delay gastric emptying

42
Q

five non-nutritive sweeteners have been approved for use with guidelines given for Acceptable Daily Intake (ADI)

A 
aspartame
acesulfame potassium
sucralose
neotame
and saccharin
43
Q

aspartame

A

Marketed as Nutrasweet and Equal (blue packet)
Composed of aspartic acid and phenylalanine
Little caloric contribution
No confirmed links to negative health affects
Can cause migraines; if head injury, you should not take equal

44
Q

Acesulfame Potassium (acesulfame-K)

A

Marketed as Sunette
All-purpose sweetener
Blended with other nonnutritive sweeteners because of intense sweetness

45
Q

sucralose

A

Marketed as Splenda
Composed of a sucrose molecule chemically combined with chlorine
Poorly absorbed by intestines, no caloric value
Heat stable
No confirmed links to negative health effects

46
Q

neotame

A

Not yet widely available in foods
Contains aspartic acid and phenylalanine
7,000 to 13,000 times sweeter than sucrose

47
Q

stevia

A

Plant-derived, noncaloric sweetener
Not yet approved in the United States or Canada for use as a sweetener or food additive????
GRAS- generally recognized as safe
Possible link to infertility and mutagenic risks

48
Q

saccharin

A

Marketed as Sweet’N Low and Sugar Twin
Made from synthetic chemicals
FDA approved for use in beverages, packaged sugar substitute, and some processed foods

49
Q

sugar alcohols

A

Lower calorie sugar replacements that are derived from sugars
Absorbed more slowly and in lesser amounts than simple sugars
Average energy content of 2 kcalories/gm
Excessive intake may cause an extreme laxative effect/diarrhea

50
Q

common sugar alcohols

A

sorbitol
mannitol
xylitol

51
Q

Concerns and potential health effects related to carbohydrate intake include the following:

A

Increased risk of dental caries

Possible relationship between carbohydrate intake and weight gain

52
Q

Side effects of low-carbohydrate diets:

A

changes in blood lipid levels
increased loss of urinary calcium
insufficient intake of nutrients found in fruits, vegetables, whole grains, and milk

nutrition (6 decks)

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