(Final) Review Packet Flashcards
(147 cards)
What is the RDA for carbohydrates (in grams)?
130 g
How much fiber should men be consuming daily? Women?
Men: 38g
Women: 25g
What is the % energy intake that should be coming from each macronutrient?
Carb: 45-65%
Fat: 20-35%
Protein: 10-35%
T/F: Carbohydrates are broken down into simple carbs, which taste sweet, and complex carbs, which don’t taste sweet.
True
What are the 2 subcategories of simple carbs?
Monosaccharides & Disaccharides
Which fiber type swells in water, increasing satiety: soluble or insoluble?
Soluble
T/F: Cellulose, lignin, and pectins are all insoluble fiber types.
Kinda True…just take note that pectins can fall into insoluble or soluble depending on what it is.
T/F: Beta-glucans & pectin are both viscous and fermentable fiber.
True (viscous=good binders, fermentable=metabolized by colon bacteria–>gas)
The peels of fruits and vegetables are ___ fiber whereas the insides of fruits and vegetables are ___ fiber.
Peels-insoluble
Insides-soluble
Which type of soluble fiber is excreted unchanged: soluble or insoluble?
Insoluble
What is the kcal/gram value of carbs?
4 kcal/g
To be considered whole grain, it must have what 3 things?
Endosperm (starch)
Germ (oil)
Bran(insoluble fiber)
What is the normal fasting blood glucose level?
70-99 mg/dL
Anything above ___ mg/dL is considered diabetic blood glucose levels.
125
What is considered as hypoglycemic blood glucose value?
Less than 70 mg/dL
T/F: Insulin is released from the beta cells of the pancreas in response to raised blood glucose.
True
Insulin stimulates ___, which helps shuttle glucose from blood to muscle and adipose cells.
GLUT4
When glucose is present, insulin tells cells to do what 3 things with the glucose?
- Use it for ATP
- Store excess as glycogen in liver and musc
- Turn it into adipose
___ is released from the alpha cells of the pancreas.
Glucagon
Insulin-dependent diabetes is also be called_______ and is autoimmune in nature.
Type 1 Diabetes
Which type of diabetes has a GLUT4 issue?
Type 2 Diabetes (Insulin-independent)
What affects blood glucose & increases TG?
Sugars & Starch (note: fiber will not incr blood glucose)
What is the storage form of carbs in mammals?
Glycogen
Which can store more glycogen: liver or muscle?
Muscle, even more so if the indiv is trained and not sedentary. (Musc 1400 kcal vs liver 400 kcal)