Macro #2 & #3: Carbohydrates

Question 1

Carbohydrates basic reccomendations

Answer 1

1. RDA 130 g/day for adults
2. Our diets should have less than 10% of our diet be added sugars

Question 2

Main functions of carbohydrates

Answer 2

1. Provides energy by pulling from different parts of the body
2. Prevents protein catabolism in the body

Question 3

Red blood cells and carbs

Answer 3

Red blood cells rely on glucose because they do not have mitochondria which means they cannot create ATP or really do anything without glucose going through the anaerobic processes

Question 4

Skeletal muscle and carbohydrates

Answer 4

Skeletal muscle is a primary energy source for our body, especially during exercise. This is THE ONLY source for high-intensity anaerobic exercise

Question 5

The brain and carbohydrates

Answer 5

The brain and central nervous system use 60% of our glucose when at rest

Question 6

Gluconeogenesis

Answer 6

Using things that are not carbohydrates to create glucose such as amino acids/lactate/glycerol

Question 7

Simple carbohydrates (CHO)

Answer 7

Monosaccharides
Disaccharides (2 monosaccharides)

Question 8

Complex CHOs

Answer 8

Oligosaccharides (3-9 monosaccharides)
Polysaccharides (10-1,000 monosaccharides)

Question 9

Monosaccharides

Answer 9

Glucose
Galactose
Fructose

Question 10

Galactose

Answer 10

Found in milk as part of lactose

Question 11

Fructose

Answer 11

Found mainly in fruits and vegetables

Question 12

Disaccharides

Answer 12

Sucrose
Lactose
Maltose

Question 13

Sucrose

Answer 13

Glucose + fructose

Sugarcane, maple syrup, honey, table sugar

Question 14

Lactose

Answer 14

Glucose + galactose
Found in milk or dairy

Question 15

Lactose Intolerance

Answer 15

these people lack the enzyme or have insufficient levels of the enzyme that doesn’t break down the lactose disaccharide into the two monosaccharides (25% of US adults)

Question 16

Maltose

Answer 16

Glucose + glucose

Question 17

Polysaccharides

Answer 17

Starch
Glycogen
Fiber

These three are composed of many glucose monosaccharides

Question 18

Starch

Answer 18

Mostly form amylose starch or amylopectin starch
Storage form of glucose in plants

Question 19

Glycogen

Answer 19

Storage form of glucose in animals

Question 20

Fiber

Answer 20

Structural components of plants (stems, cell walls) that are ingestible to humans

Question 21

Slow Carbs

Answer 21

Enter bloodstream slowly
1. Fructose
2. Galactose
3. Amylose (starch)

Whole grains are complex CHO and slow carbs

Question 22

Types of Complex CHOs

Answer 22

Whole Grains
Legumes
Starchy Vegetables

Question 23

Whole grain v refined grains

Answer 23

Whole grains have
1. Endosperm: starchy portion of grain
2. Germ & Bran: fiber, protein, minerals, vitamins etc

Refined grains strip the germ & bran so all thats left is the starch that can do straight into your bloodstream with no nutritional benefit

Question 24

Legumes

Answer 24

Peas, bens, lentils
Generally high in protein and fiber

Question 25

Starchy vegetables

Answer 25

Potatoes, yams, beets, carrots, cassava, platanos

Question 26

Consuming refined and added sugars

Answer 26

Once consumed, fructose is converted to a triglycerides that are stored in the liver

Question 27

Excessive fructose consumption

Answer 27

Can lead to non-alcoholic fatty liver disease, increased triglycerides in the body, increased visceral fat, and increased cholesterol

Question 28

Fiber

Answer 28

Non-digestible CHO Soluble fiber (dissolved in water) Insoluble fiber (does not dissolve in water)

Question 29

Five health benefits of fiber

Answer 29

1. Slows the breakdown of starch into glucose (prevents rapid increase of glucose in blood) 2. Lowers LDL cholesterol 3. Prevents the formation of blood clots that can cause heart attacks 4. Lowers risks of some cancers 4. Promotes healthy gut bacteria

Question 30

Digestion CHO

Answer 30

1. Mouth: Salivary amylase: breaks down starch in mouth 2. Pancreas: pancreatic amylase: breaks down starch in small intestine 3. Small intestine: maltase: breaks down maltose into two glucose; sucrase: breaks down sucrose into a glucose and a fructose; lactase: breaks down lactose to glucose and galactose

Question 31

Absorption of CHO

Answer 31

Once CHO are fully digested into monosaccharides they can be absorbed across the intestinal wall through absorptive enterocyte cells (which can only carry monosaccharides through the wall) the name of the transporter through the enterocyte cells is GLUT2

Question 32

Portal vein

Answer 32

The vein that monosaccharides travel through to get to the liver from the bloodstream after being brought through the intestinal wall

Question 33

Fructose and galactose in the liver

Answer 33

Converted into glucose or glycogen

Question 34

3 Fates of glucose

Answer 34

1. Used for fuel 2. Stored as glycogen in muscle or liver 3. Converted to fatty acids and stored in adipose tissue

Question 35

How glucose is turned into fatty acids and triglycerides

Answer 35

The liver and skeletal muscle have a limited storage capacity for glycogen. Excess glucose is converted to fatty acids during lipogenesis. Fatty acids combine with glycerol to form triglycerides that are stored in adipose tissue

Question 36

Glycemic Index

Answer 36

Measures the increase of blood glucose two hours after consuming 50 g of CHO-containing food (how quickly CHO is converted to blood glucose)