Lesson 4

Question 1

what is more important: the amount or type of carb ?

Answer 1

type

Question 2

what is the main byproduct of photosynthesis ?

Answer 2

O2

Question 3

in the glucose molecule where is the energy stored ?

Answer 3

in the C-H bonds

Question 4

what is the photosynthesis formula ?

Answer 4

CO2+H2O=> sugars and O2

Question 5

what is a calorie

Answer 5

a unit of heat energy

Question 6

what is the diff between a calorie and a kilocalorie (Calorie)

Answer 6

calorie: amount it takes to raise 1g water by 1 degree Celsius

kilocalorie= Calorie = 1000 cal
1 Calorie: amount it takes to raise 1L water by 1 degree celsius

Question 7

1 kcal= ? kj

Answer 7

4.22

Question 8

what is the energy per g of fat

Answer 8

9 kcal/g

Question 9

what is the energy per g of protein

Answer 9

4 kcal/g

Question 10

what is the energy per g of carbs

Answer 10

4 kcal/g

Question 11

with what do you measure the amount of calories in a food ?

Answer 11

bomb calorimetry

Question 12

what are the two types of carbs ?

Answer 12

simple and complex

Question 13

what are the three types of simple carbs ?

Answer 13

mono, di saccharides and sugar alcohols

Question 14

what are the 3 monosaccharides

Answer 14

glucose, fructose, galactose

Question 15

what are the 3 disaccharides ?

Answer 15

sucrose, maltose, lactose

Question 16

what are complex carbs ?

Answer 16

polysaccharides

Question 17

what are 3 polysaccharides ?

Answer 17

glycogen, starch, and dietary fiber

Question 18

what is blood sugar ?

Answer 18

glucose

Question 19

what is milk sugar ?

Answer 19

lactose

Question 20

what is fruit sugar ?

Answer 20

fructose

Question 21

what is table sugar ?

Answer 21

sucrose

Question 22

what are sugar alcohols ?

Answer 22

alternative sweeteners (less calories)

Question 23

what is the formula for monosaccharides ? what differs ?

Answer 23

C6H12O6
only arrangement of atoms differs
difference results in varying degree of sweetness

Question 24

rate the monosaccharide in level of sweetness

Answer 24

fructose, then glucose, then galactose

Question 25

in what is galactose found ?

Answer 25

mostly milk

Question 26

what carb is in honey ?

Answer 26

fructose

Question 27

what is the dominant sugar in our body ?

Answer 27

glucose

Question 28

RBC rely on which monosaccharide s

Answer 28

glucose

Question 29

glucose + ? = galactose

Answer 29

lactose

Question 30

glucose + ? = sucrose

Answer 30

fructose

Question 31

glucose + ? = maltose

Answer 31

glucose

Question 32

is sucrose toxic ?

Answer 32

no

Question 33

compared to table sugar (sucrose), how does raw sugar compare ?

Answer 33

contains several minerals | like calcium, potassium

Question 34

what is the RDA for calcium ?

Answer 34

1000 mg /day

Question 35

what is the AI for potassium ?

Answer 35

4700 mg/day

Question 36

what makes sucrose toxic ?

Answer 36

we eat too much of it and it is the wrong carb to eat

Question 37

what replaced sucrose and caused type II diabetes in 1970 ?

Answer 37

high fructose corn syrup to replace sucrose. | broke down starch into glucose and chemically converted to glucose

Question 38

why is creme fraiche ok for diabetics and lactose intolerant people ?

Answer 38

bc contains bacteria who have already broken down the carbs into monosaccharides

Question 39

what is a solution to eating less processed sugar ?

Answer 39

non nutritive sweeteners and sugar alcohols

Question 40

how do sugar alcohols prevent caries ?

Answer 40

contain no actual sugar so bacteria in mouth can't feast on it

Question 41

plants store glucose in the form of ____

Answer 41

starch

Question 42

what are the two types of starch ?

Answer 42

amylose and amylopectin

Question 43

what is amylose characterized by ?

Answer 43

single thread of glucose molecule (starch), slowly digested

Question 44

what is amylopectin characterized by ?

Answer 44

branched glucose, fast digested

Question 45

why would a single thread starch take longer to digest ?

Answer 45

because there are only two ends, whereas a branched glucose chain has more ends that enzymes in the small intestine can get to quickly

Question 46

high starch potato better for what

Answer 46

baking, mashing, french frying | the high starch tends to separate etc making it perfect to sift milk

Question 47

low starch waxy potato better for what

Answer 47

salads | waxy potatoes hold their shape better when boiled

Question 48

why do sprouted foods have less carbs ?

Answer 48

because they have sprouted, the seeds have germinated and the plant has used it for energy

Question 49

what is the animal version of starch

Answer 49

glycogen

Question 50

what are the two types of fiber

Answer 50

soluble and insoluble

Question 51

what gives the plant the ability to stand up ?

Answer 51

fibre

Question 52

how come animal cells lack a cell wall ?

Answer 52

we don't have fibre

Question 53

which type of fiber dissolves in water ?

Answer 53

soluble fibre

Question 54

what is soluble fiber used for ?

Answer 54

thickening ability, eg for jams

Question 55

give two examples of soluble fiber

Answer 55

pectin and guar gum

Question 56

what happens to soluble fiber in the body

Answer 56

fermented by gut bacteria in large intestine

Question 57

because of their viscosity, what are the influences of soluble fiber on the GI tract ?

Answer 57

slowed gastric emptying and slowed glucose uptake

Question 58

because of its viscosity, what diseases can soluble fiber prevent ?

Answer 58

CVD, type II diabetes, colon cancer (flushes out toxins)

Question 59

why is soluble fiber good for large intestine ?

Answer 59

it is a prebiotic and therefore improves bowel health

Question 60

what kind of fiber traps cholesterol ?

Answer 60

soluble fiber due to its viscosity

Question 61

what influence does soluble fiber have on cholesterol

Answer 61

it traps it and flushes it out in large intestine

Question 62

what is the difference between insoluble and soluble fiber ?

Answer 62

insoluble is not viscous, does not form a gel and is not fermented by bacteria in large intestine

Question 63

what is the main function of insoluble fiber ?

Answer 63

promote bowel movement

Question 64

insoluble fiber's capacity of promoting fast transit mainly prevents which disease ?

Answer 64

diverticulosis and diverticulitis (caused by strained bowel movement)

Question 65

what are the 5 enzymes responsible for CHO breakdown ?

Answer 65

salivary amylase in mouth and then pancreatic amylase, maltase, sucrase, lactase

Question 66

what are monosaccharides absorbed by ?

Answer 66

epithelial cells in villi in small intestine then exit blood capillaries and travel to liver

Question 67

what does the liver do with absorbed monosaccharides ?

Answer 67

turn them all into glucose and then make it into glycogen

Question 68

infants and kids produce more lactase, true or false

Answer 68

true. | as we age we may become more lactose intolerant

Question 69

what is the RDA for glucose ?

Answer 69

130g (minimum our brain needs per day)

Question 70

what is the carb AMDR ?

Answer 70

45-65%

Question 71

300g of carbs (from 325g) should come from what ?

Answer 71

fruits and veggies

Question 72

what is the dietary fiber intake recommendation ?

Answer 72

14g per 1000 kcal (the more calories, the more fiber you need to help eliminate it)

Question 73

what is the difference between direct and indirect calorimetry

Answer 73

Direct calorimetry, which measures the amount of heat released. •Indirect calorimetry, which measures the amount of oxygen consumed.

Question 74

1 g alcohol is how many kcal ?

Answer 74

7

Question 75

for people with lactose intolerance, why is yogurt and kefir ok ?

Answer 75

the bacteria uses the lactose for its own purposes

Question 76

which fiber may help with weight management ?

Answer 76

insoluble fiber (since increases feces and alleviates constipation)

Question 77

what are 3 major sources of soluble fibers ?

Answer 77

whole grain products, fruits, seeds and husks

Question 78

what are 3 major sources of insoluble fibers

Answer 78

brown rice, vegetables (cabbage, carrots, Brussels sprouts), wheat bran

Question 79

which fiber lowers blood cholesterol ?

Answer 79

soluble fiber. it is more viscous and therefore binds bile

Question 80

what is the main role of soluble vs insoluble fiber ?

Answer 80

insoluble: basically make more poops soluble: help with absorption, etc

Question 81

which fiber softens stools ? which increases its weight ?

Answer 81

soluble softens stool insoluble adds weight

Question 82

which 2 diseases does soluble fiber lower the risk of ? insoluble ?

Answer 82

soluble: diabetes and CHD insoluble: hemorrhoids and diverticulosis