Nutrition Test 2 Flashcards
Carb
Energy
Carbon Hydrogen Oxygen
Comes from fruit veg grains
Most abundant carb
Plants produce it through
Glucose
Photosynthesis
Carbs with one or 2 molecules referred to as broadly -
Referred to as specifically
Sugars
Monosaccharides
Disaccharides
Monosaccharides
Glucose
Fructose
Galactose
Ribose
Disaccharides
Lactose
Maltose
Sucrose
Complex carb oligosaccharides contain
3-10 monosaccharides
Polysaccharides consist of
Types
Hundreds of thousands glucose molecules
Starch
Glycogen
Most fibers
Plants store carbs as
Starch
Straight chain of clugose
Amylose
Branch chain of glucose
Amylopectin
Indigestible glucose molecules linked by beta bonds
Resistant starch AKA fiber
Glycogen
Storage of glucose for animals
Stored in liver
Glycogen is NOT a source of dietary carbs because it is -
Made in animals
Dietary fiber
Non-digestible part of plants
Functional fiber
STILL non digestible but have known health benefits
Dietary fiber + Functional fiber =
Total fiber
Soluble fiber
Examples
Found in
Dissolves in water
Reduces risk of heart disease and T2 Diab
Pectin, gum, mucilage
Citrus fruit
Berries
Beans
Oats
Insoluble fiber
Examples
Found in
Do NOT dissolve in water so CANNOT be fermented in colon
Promote bowel movement, reduce diverticulosis
Lignin, cellulose, hemicellulose
whole grain, veg, fruit, seeds
Carbs are broken down in to
Where
Monosaccharides
Small intestine
Salivary amylase breaks down Carbs in to
Where
Maltose
Mouth and esophagus
What enzyme breaks down carbs
Amylase
Glucose and galactose absorb via -
Fructose absorbs via -
Active transport
Facilitated diffusion
Glucose energy -
Fructose and galactose energy -
Immediate
Converted in liver, stored as glycogen
Blood glucose hormones
Insulin
Glucagon
Epi
Norepi
Cortisol
HGH
Insulin is secreted by
moves glucose from blood to
helps glucose storage in
Pancreas
cells
liver and muscles
Glucagon is secreted by -
Stimulates liver to convert glycogen to -
assists in breakdown of body proteins for glucose, aka -
Alpha cells
Glucose
GLUCONEOGENESIS
Epi and Norepi are secreted by -
they increase breakdown of -
also increase -
adrenal glands
glycogen to glucose
gluconeogenesis
Cortisol and HGH are secreted by the -
they decrease -
Adrenal gland
Glucose use by muscles/organs
Glycemic index
If high, results in spike in BS and so insulin
If low, fluctuations are moderate
Glycemic load formula
Carb grams x glycemic index of a food
Fiber decreases levels of _ in blood
Fat
Brain and nerves rely on _ for energy
Glucose
Ketosis is an alternative fuel source for
Ketones are pH…
Can result in
Brain
Acidic
Ketoacidosis
Gluconeogenesis converts _ to glucose for energy
The amino acids left __ be used for tissue repair, immune support or any other function
Protein
CANNOT
Recommended Dietary Allowance RDA for carbs is
Acceptable Macronutrient Distribution Range AMDR for carbs is
You want your carbs to be rich in _
130grams/day
46-65% of calories
Fiber
Simple carbs result in
Tooth decay
Bad cholesterol increase
Diabetes and obesity
Enriched foods
Nutrients lost during processing are added back artificially
Fortified foods
Have nutrients added that did not originally exist artificially
Adequate intake AI for fiber
Women
Men
fluid intake
25g
38g
64oz
Reactive hypoglycemia
Pancreas secretes too much insulin after a high barb meal