Chapter 4 Flashcards
1
Q
Carbohydrates
-where are the found
-5 ex
most desirable form of ____ for body
A
- in plant based foods
- grains
- veggies
- fruits
- nuts
- legumes
- grains
- energy
2
Q
carbohydrate - based foods are ____ in numerous cultures around the world
A
staples
3
Q
what are carbs in the form of for energy
-what relies on this for a fuel source
A
- glucose
- brain and RBC
4
Q
glucose
- combined with ____ from soil to make other compounds such as _____
- glucose units are linked together and stored in the form of___
A
- minerals; protein and vitamins
- starch
5
Q
2 categories of carbs
-based on what
A
- Simple
- complex
- based on number of units joined together
6
Q
simple carbs contain
A
1 or 2 sugar units : monosaccharides and disaccharides
7
Q
monosaccharides
-3 ex
A
- glucose
- fructose
- galactose
8
Q
disaccharides
- what are they
- 3 ex
A
- 2 monosaccharides joined together
- maltose
- sucrose
- lactose
- maltose
9
Q
maltose
-how is it made
A
-glucose + glucose
10
Q
sucrose
- what is it
- how is it made
A
- table sugar
- glucose + fructose
11
Q
lactose
- what is it
- how is it made
A
- milk sugar
- glucose + galactose
12
Q
complex carbs
- known as
- what are they
- 3 ex
A
- polysaccharides
- long chains and branches of sugars linked together
- starch
- fiber
- glycogen
- starch
13
Q
starch
- storage form in
- 2 types
A
- plants
- amylose
- amylopectin
- amylose
14
Q
amylose
A
straight chain of glucose units
15
Q
amylopectin
A
branched chains of glucose units
16
Q
fiber
- digestible or nondigestible
- 5 ex
- 2 types
A
- nondigestible
- cellulose, hemicellulose, lignins, gums and pectin
- dietary fiber
- functional fiber
- dietary fiber
17
Q
dietary fiber
- where is it found
- ex
A
naturally found in foods
-apple with skin
18
Q
functional fiber
- definition
- ex
A
- added to food for beneficial effect
- psyllium added to cereal
19
Q
total fiber =
A
dietary fiber + functional fiber
20
Q
what is fiber classified by
-2 ex
A
- affinity for water
- soluable
- insoluable
- soluable
21
Q
soluable fiber
- definition
- many are
- move slow or fast through GI tract
- ex
A
- dissolves in water and is fermented by intestinal bacteria
- viscous, added to thicken food
- slow
- pectin in fruits
22
Q
insoluable fiber
- definition
- 3 ex
- found in
- move slow or fast through GI tract which give a ___ effect
A
- does not dissolve in water
- cellulose, hemicellulose, lignins
- bran of whole grains, seeds, fruits and veggies
- fast; laxative effect
23
Q
5 tips for tolerating lactose
- gradually _____to your diet
- eat ____ amounts during the day rather than one ____ amount at one time
- when should you eat dairy foods
- type of products
- type of pills
A
- dairy products
- smaller; large
- with a meal or snack
- reduced-lactose milk and dairy products
- lactase
24
Q
where do you digest carbohydrates
A
in mouth and intestines
25
what does saliva contain
amylase enzyme
26
amylase
starts breaking down amylose and amylopectin into smaller starch units and maltose
27
in small intestine ____ breaks down remaining starch into ____
pancreatic amylase; maltose
28
maltose and other disaccharides are broken down into _______
monosaccharides and are absorbed into blood
29
insulin
- function
- where is it released by
- why is it released
regulates glucose in blood
- pancreas
- in response to high blood glucose levels after a carb-rich meal
30
most excess glucose is converted to
- what
- in where
- rest of excess glucose converted to____ and pushed into what type of cells
- glycogen
- liver and a little into muscle cells
- fat; adipocytes by insulin for storage
31
glucagon
- 2 functions
- signals liver to start ____
1. raises blood glucose levels
2. directs release of glucose from stored glycogen in liver = glycogenolysis
- gluconeogenesis
32
gluconeogenesis
- what stimulates it
- definition
- epinephrine
| - making glucose from noncarbohydrate sources, mostly protein
33
epinephrine
- type of hormone
- what triggers its release (3)
- fight or flight
| - bleeding, stress, low blood glucose
34
without glucose, fat cant be broken down completely and acidic ____ are produced
ketone bodies
35
ketosis
elevated ketone levels after fasting about 2 days
36
what is broken down to make glucose
protein from muscles and organs
37
brain switches to using what for fuel to spare protein - rich tissue
ketone bodies
38
if fasting continues, what is depleated and what occurs
protein reserves are depleted and death occurs
39
min amount of carbs needed daily
- DRI
- consume diet with low to moderate amounts _____ and higher amounts of _____
- 130 g per day for brain function
| - simple carbs; fiber and other complex carbs
40
DRI for fiber
- most americans fall short about ___ g per day
- can get by eating _____ with at least ____g per serving
- 14g
- 15 g
- whole grains; 2-3 g
41
gradually increasing fiber in your diet will ______
minimize side effects, such as flatulence
42
as you add fiber to your diet you should also
drink more fluids
43
Grains
- definition
- 3 edible parts
- 2 types
- important staple and source of nutrition
- bran, endosperm and germ
- refined, enriched
44
refined grans
- what does milling do
- what components are lost (4)
- examples
- removes bran and germ
- vitamin B, iron, phytochemicals and dietary fiber
- wheat bread, white bread
45
enriched grains
- what is added to restore some of the lost nutrition (5)
- ex
- folic acid, thiamin, niacin, riboflavin and iron
| - brown rice, oatmeal
46
naturally occurring sugars
- where are they found
- nutrient or energy dense
- in fruits and dairy
| - nutrient dense
47
added sugars
- added by
- what type of calories are they
- ex
- manufacturers
- empty calories
- soda, candy
48
can taste buds distinguish between added and natural sugars?
no
49
has yearly consumption of sugars increased or decreased since 1970?
increased
50
how to find sugars in food
- what is allowed to be called "sugar"
- are naturally occurring sugars distinguished from the nutrition facts panel
- sucrose
| - no
51
are added sugars bad for you?
- research doesnt support claims of sugar directly causing ____ and ____
- to much sugar can increase the blood triglycerides leading to
- what are essentials when it comes to added sugars
- hyperactivity and diabetes
- increasing the risk of heart disease
- moderation and balance
52
what do carbs play a role in
dental caries
53
- what 2 things feed bacteria coating teeth
| - what does that produce
fermentable sugars and starch
| -acid which erodes tooth enamel
54
to minimize tooth decay:
| -3 things
1. eat 3 balanced meals daily
2. keep snacking to a min, choosing whole fruits and raw veggies
3. regular dental care and good dental hygiene
55
high fructose corn syrup (HFCS)
- definition
- consumption often linked to
- evidence that HFCS plays a greater role than other sweeteners?
- contributes to
- what do DRIs recommend
- commonly used sweetener in processed food
- rise in obesity
- no
- overall caloric intake
- reducing intake of all refined sugars
56
Diabetes mellitus
- definition
- what cant enter most cells
- what is used as a fuel and what does it lead to
- 3 types
- individual has high blood glucose levels due to insufficient insulin or insulin resistance
- glucose
- fat; acidic ketone bodies build up causing life threatening diabetic ketoacidosis (if untreated can lead to death)
- type 1, type 2, prediabetes
57
type 1 diabetes
- percent of cases
- type of disease
- when does it develop
- what is required
- 5-10%
- autoimmune disease
- in childhood, early adult years
- insulin injections
58
autoimmune disease in type 1
insulin producing cells in pancreas are destroyed
59
type 2
- percent of cases
- what are cells resistant to
- what happens to insulin producing cells
- people ____ and older are at risk and should be tested
- 90-95%
- insulin
- they become exhausted, pancreas decreases and med and/or insulin is required
- 45
60
prediabetes
- definition
- precursor for
- what can occur
- blood glucose higher than normal but not yet high enough to be classified as diabetes
- type 2
- heart disease and stoke
61
how can diabetes result in long term damage?
| -3
1. high blood glucose levels damage vital organs that don't require insulin
2. kidney damage
3. tooth and gum problems
62
organs that diabetes can damage
| -3
1. nerve damage (numbness, poor circulation, infections, leg and foot amputations)
2. eye damage (blindness)
3. Heart (increased risk of heart disease)
63
Hypoglycemia
- definition
- symptoms
- may occur in people with
- can cause
- may occur when
- blood glucose levels below 70ml/dl
- hunger, shakiness, dizziness
- diabetes when they don't eat regularly or take too much insulin
- fainting, or coma
- after eating or fasting
64
well-balanced diet for people with diabetes
| -include what 4 things
1. high-fiber carbs from whole grains, fruits, and veggies
2. low fat milk
3. adequate lean protein sources
4. unsaturated fats
65
what 2 things classify effects of carb-containing food on blood glucose
1. glycemic index
| 2. glycemic load
66
glycemic index
| -what lowers GI
ranks foods effects on blood glucose compared with equal amount of pure glucose
-eating carb-heavy foods with protein
67
glycemic load
- definition
- ex
adjusts GI to take into account the amount of carbs consumed
| -watermelon
68
what is important for weight management
total calories
69
diabetes incidence on the rise
- ____ leading cause of death
- what cases more than tripled since the 1980s
- increase or decrease among children
- what increases the risk (3)
- 7th
- adult
- increase
- obesity, overweight, and physical inactivity
70
how to prevent type 2 diabetes
| -4
1. lose excess weight
2. exercise more
3. eat heart healthy
4. plant-based diet
71
sugar substitutes
- more or fewer calories
- must be approved by who
- fewer
| - FDA and deemed safe
72
polyols
- meaning
- 3 types
- absorbed more slowly or fast than sugar
- cause spike in blood glucose level?
- calorie free?
- is it completely absorbed?
- what can it cause
- what can sugar-free gums that contain alcohols be labeled as?
- sugar alcohols
- sorbitol, mannitol, xylitol
- slowly
- no
- no
- no
- diarrhea
- "does not promote tooth decay"
73
calorie free sweeteners
| -6
1. Saccharin
2. Aspartame
3. Sucralose
4. Rebaudioside A
5. Monk fruit
6. Advantame
74
saccharin
- known as
- percent sweeter than sucrose
- not ____ so can be labeled as ____
- sweet n low
- 200 - 700%
- metabolized; fat free
75
aspartame
- known as
- % sweeter than sucrose
- people with ____ need to monitor dietary sources of ____ because it cannot be metabolized
- NutraSweet, equal
- 200%
- phenylketonuria; phenylalanine
76
Sucralose
- known as
- % sweeter than sucrose
- made from
- absorbed?
- secreted in
- splenda
- 600%
- sucrose
- no
- urine
77
Rebaudioside A
- known as
- % sweeter than sucrose
- what is it
- does it affect blood glucose?
- truvia, purevia
- 200%
- sugar alc with extract from stevia plant
- no
78
Monk fruit
- known as
- % sweeter than sucrose
- extract from
- may have what
- nectresse
- 150-300%
- luo han guo fruit (monk fruit)
- lingering after taste
79
Advantame
- % sweeter than sucrose
- old or new?
- originated from what
- 20,000%
- newest sugar substitute
- aspartame and vanillin
80
fiber helps lower risk of
| -6 things
1. constipation
2. diverticulosis
3. obesity
4. heart disease
5. colorectal cancer
6. diabetes mellitus
81
how does fiber lower the risk for obesity?
high fiber foods add satiation
82
how does fiber lower the risk for heart disease?
soluable fibers lower elevated blood cholesterol levels
