Chapter 3- Carbohydrates

Question 1

What is a simple carb?

Answer 1

Small compounds comprised of either one or two sugar molecules

Question 2

What is a complex carbohydrate?

Answer 2

larger compounds that contain more than three sugar molecules joined together

Question 3

How many sugar molecules are in oligosaccharides?

Answer 3

3-10 monosaccharides

Question 4

How many sugar molecules are in polysaccharides?

Answer 4

More than 10 monosaccharides

Question 5

What are monosaccharides?

Answer 5

The simplest unit of a carbohydrate

Question 6

What are the 3 most common monosaccharides in the diet?

Answer 6

glucose, fructose, and galactose

Question 7

What is glucose?

Answer 7

the form of fuel brain function depends on

Question 8

Galactose

Answer 8

Not usually found alone in foods; typically binds to lactose to form a disaccharide

Question 9

Do the 3 monosaccharides have the same general structure?

Answer 9

Yes, but structure is slightly different which changes sweetness

Question 10

What are the 3 types of disaccharides?

Answer 10

sucrose, lactose, and maltose

Question 11

Sucrose

Answer 11

compound of one glucose and one fructose

Question 12

Lactose

Answer 12

Compound of one glucose and one galactose

Question 13

Maltose

Answer 13

compound of two glucose molecules, a by-product of the breakdown of larger carb compounds like starch

Question 14

Examples of oligosaccharides

Answer 14

beans, legumes, cruciferous vegetables, whole grains, sports drinks

Question 15

Examples of polysaccharides

Answer 15

starch, fiber, glycogen

Question 16

what are high-quality complex carbs?

Answer 16

minimally or not at all processed; made of whole grains; contains all nutrients and fiber that nature intended (whole grain rice, seed bread)

Question 17

What are low-quality complex carbs?

Answer 17

extensively processed; some components of the whole grain removed or added back; much less fiber and fewer naturally occurring vitamins and minerals than high-quality carbohydrates (white rice, wonder white bread)

Question 18

Starch

Answer 18

primary polysaccharide; simple chains of glucose molecules, bound by alpha bonds

Question 19

Can you break down alpha bonds with digestive enzymes?

Answer 19

Yes

Question 20

What is amylose?

Answer 20

common form of starch; straight chain of glucose and amylopectin, salivary amylase in saliva starts breaking it down by breaking the alpha bonds

Question 21

Fiber

Answer 21

polysaccharide that contains beta bonds that cannot be broken by human enzymes, not digested, absorbed, or metabolized in the body; soluble or insoluble

Question 22

What are soluble fibers?

Answer 22

dissolvable in water; gel-like consistency when wet; digested by gut bacteria; fermentable; found in and around plant tissue cells

Question 23

Common sources of soluble fibers

Answer 23

citrus fruits, berries, oats, beans

Question 24

What are insoluble fibers?

Answer 24

the structural component of plant cell walls; not dissolvable in water; usually not fermentable

Question 25

Common insoluble fibers

Answer 25

outside portion of the corn, outer husks of whole grains, fruits, vegetables, legumes

Question 26

What is glycogen?

Answer 26

polysaccharide, storage form of glucose, similar to starch, but much more highly branched and has a greater surface area for enzymatic action

Question 27

What are the 2 places we store glycogen in the body?

Answer 27

3/4 is stored in the muscles, 1/4 is stored in the liver

Question 28

Where does digestion occur for carbohydrates?

Answer 28

digestion begins in the mouth, but majority happens in small intestine, all chemical digestion stops when it gets to the stomach because acid deactivates enzymes but mechanical digestion still occurs

Question 29

What are the steps of breakdown of carbs?

Answer 29

breakdown carbs into individual monosaccharides in small intestine, which move into bloodstream via capillaries, transported to the liver, in the liver, fructose and galactose get converted into glucose

Question 30

What are the options for metabolic needs of glucose?

Answer 30

1. Turned into ATP if needed for energy 2. Converted to glycogen to store it 3. If glycogen storage is full, it will be converted to fatty acids and stored in adipose tissue 4. if we don't need it, excrete it

Question 31

When is glycogen storage favored?

Answer 31

After an energy-depleting workout and when glucose and insulin are present after the consumption or ingestion of carbs

Question 32

What is the regular blood glucose range?

Answer 32

70-100 mg/dl while fasting

Question 33

What helps glucose get into the cell by binding to a receptor and allowing glucose in?

Answer 33

Insulin

Question 34

What is the problem in Type 1 Diabetes?

Answer 34

the cells in the pancreas that make insulin don't work, individuals completely lack or have very little insulin but everything else works fine

Question 35

What is the problem with Type 2 Diabetes?

Answer 35

They have plenty of insulin but the cells are insensitive to insulin, but exercise increases insulin sensitivity

Question 36

What do people have to go through before a diabetic diagnosis?

Answer 36

Oral glucose Tolerance Test, patient consumes 75 grams of glucose, blood samples are drawn every 30-60 min for 3 hours

Question 37

What is hypoglycemia?

Answer 37

low blood sugar, triggers pancreas to release glucagon to break down stored glycogen into glucose

Question 38

What is hyperglycemia?

Answer 38

high blood sugar

Question 39

What is the glycemic index?

Answer 39

qualitative method of ranking foods based on relative blood glucose response observed after ingesting them; how quickly blood glucose rises (tool not rule)

Question 40

What is glycemic load?

Answer 40

Indicator of blood glucose response resulting from total carb ingestion, amount of carbs consumed in a serving

Question 41

Is it possible for a food to have a high glycemic index, but low glycemic load?

Answer 41

Yes

Question 42

Carbs as fuel during exercise

Answer 42

Source of glucose is generally the stored muscle glycogen and amount is dependent on intensity of exercise

Question 43

Fatigue during exercise typically results from 3 circumstances?

Answer 43

1. Muscle cannot produce enough force to meet the demands of the activity 2. High ATP demand prevents the complete oxidation of glucose, causing lactate accumulation 3. energy reserves in muscle become depleted

Question 44

What is the general carbohydrate recommendations?

Answer 44

130 grams per day, minimum requirement needed for brain function

Question 45

what are the health benefits of fiber?

Answer 45

reduces the risk of developing colon cancer, increases stool bulk, may play a role in prevention of cardiovascular disease

Question 46

What is lactose intolerance?

Answer 46

a condition in which the small intestine doesn't produce enough of the enzyme lactase, therefore the disaccharide lactose cannot be digested

Question 47

Why is a milk allergy different than lactose intolerance?

Answer 47

Milk allergy is an allergy to the protein in milk

Question 48

What are the differences between intolerances and allergies?

Answer 48

intolerances involve symptoms of the GI tract, while allergies involve an immune response

Question 49

What is celiac disease?

Answer 49

An autoimmune disorder that renders the person sensitive to the protein gluten, which contains a specific sequence of amino acids in wheat, barley, and rye

Question 50

What is high intake of sugar associated with?

Answer 50

Increased levels of LDL (bad) cholesterol and a reduced level of HDL (good) cholesterol, the pattern increases the risk of cardiovascular disease

Question 51

What are sugar alcohols?

Answer 51

carbs present naturally in some fruits and vegetables and can also be made in a lab, less calorically dense and less sweet than sugar, moderate doses are tolerated but greater than 30 g per day can result in undesirable GI effects

Question 52

What are non nutritive sweeteners?

Answer 52

Contain very little or no energy; valued for taste, and do not cause a rise in blood glucose

Question 53

What is high-fructose corn syrup?

Answer 53

a synthesized product from corn starch, inexpensive and results in stable, concentrated, sweet product with long shelf life, and not a lot of evidence to support that it is less healthy than nutritive sweeteners.

Question 54

Relationship between HFCS and obesity

Answer 54

Consumption of HFCS has been declining, but obesity continues to rise