Week 5 Carbs

Question 1

how many calories is 1 g of carbs

Answer 1

there is 4 calories in 1 gram of carbs

Question 2

how are carbs protein sparing

Answer 2

if there is enough carbohydrates in the body protein doesn’t have to be used for energy and can go to repairing and building the body

Question 3

how do carbs help with metabolizing fats

Answer 3

carb fragments are needed to fully metabolize fats

Question 4

what are the three monosaccharides

Answer 4

Glucose
fructose
Galactose

Question 5

what is the most common monosaccharide that other monosaccharides are converted to

Answer 5

Glucose

Question 6

what is the monosaccharide that is found in dairy products

Answer 6

galactose

Question 7

what monosaccharide is mostly found in fruit

Answer 7

fructose

Question 8

what are the three disaccharides

Answer 8

Sucrose
Maltose
Lactose

Question 9

What monosaccharides make up sucrose

Answer 9

Glucose + fructose

Question 10

What monosaccharides make up maltose

Answer 10

Glucose + Glucose

Question 11

What monosaccharides make up lactose

Answer 11

Glucose + Galactose

Question 12

How many sugar molecules make up an oligosaccharide

Answer 12

composed of 3-10 sugar molecules

Question 13

why can oligosaccharides cause digestive issues

Answer 13

-Not fully digested by small intestine
-When they get to large intestine they are fermented by bacteria
-fermentation produces gas and bloating

Question 14

how many sugar molecules make up a polysaccharide

Answer 14

10 + sugar molecules

Question 15

what are the three polysaccharides

Answer 15

Glycogen
Starch
Cellulose

Question 16

_____ is to plants what ______ is to animals the storage form of carbs

Answer 16

Starch is to plants what glycogen is to animals the storage form of carbs

Question 17

what percentage of CHO/glucose goes to supplying the body with energy

Answer 17

about 50% of CHO goes to supplying the body with energy

Question 18

what percentage of CHO/glucose goes to glycogen storage

Answer 18

about 10% is used for glycogen storage

Question 19

What happens if there is an excess of carbs in the diet

Answer 19

it is converted into triglycerides and stored in adipose tissue

Question 20

how much glycogen can we store and is there anything we can do to affect this amount

Answer 20

about 350 g yes can alter the storage amount if you are more trained

Question 21

what is GLP-1

Answer 21

a hormone that stimulates insulin production and suppresses appetite

Question 22

what are refined simple carbs effect on GLP-1

Answer 22

if only eating refined simple carbs they never make it to the lower GI tract where GLP-1 is released from therefore they don’t suppress the appetite as much

Question 23

what is the AMDR for carbs

Answer 23

45-65% of total daily calories

Question 24

what is the minimum amount of carbs per day that you need to support brain function

Answer 24

130 g

Question 25

how much fiber is needed per day for males and females

Answer 25

38 g for males 25 g for females (so average of 30g)

Question 26

what is the recommended amount of fibre for males and females over 50

Answer 26

30 g for males 21 g for females (or 14 g/1000 calories)

Question 27

what percentage of your total daily calories should be composed of added sugar

Answer 27

less than 5% of total daily calories

Question 28

how many tsp per day of added sugar is recommended

Answer 28

5-9 tsp

Question 29

what is the difference between enriched and fortified food

Answer 29

-enriched when nutrients are stripped out of food and then some are added back in (not great -Fortified when nutrients are added that aren't in the food naturally ie vit D to milk

Question 30

what are the two types of fiber

Answer 30

Soluble and insoluble

Question 31

what foods are soluble fibers found in

Answer 31

-Oats -citrus fruits -beans

Question 32

what is a health benefit of soluble fiber

Answer 32

soluble fiber mixes with cholesterol containing bile during digestion and then is excreted from the body (so it lowers cholesterol)

Question 33

what foods are insoluble fiber found in

Answer 33

-whole grains -fruits -vegetables

Question 34

what is a health benefit of insoluble fiber

Answer 34

can't be broken down and holds water which pushes food through the GI tract and cleanses the colon

Question 35

how does fiber affect blood glucose levels

Answer 35

it can slow down the absorption of glucose which helps prevent spikes in BG levels

Question 36

what is the difference between whole grain and white flour

Answer 36

the whole grain contains Bran, Endosperm and the germ while white flour is only composed of the endosperm

Question 37

what is glycemic index

Answer 37

a scale that uses 50 g of glucose as a reference point for how much a food will spike your blood sugar

Question 38

what is the equation for glycemic load

Answer 38

(glycemic index value x CHO per serving)/100

Question 39

what is glycemic load

Answer 39

a number that takes into account both how quickly a food raises your blood sugar (GI) and how much of that food you typically eat

Question 40

how can you mitigate the blood sugar response from high glycemic index foods

Answer 40

-pair with protein or fat -combine with fiber -choose whole grains over refined grains

Question 41

is there any sugar that might have slight health advantages

Answer 41

honey may have a few antioxidants and is a bit sweeter so you can use less

Question 42

are there any sugars that are metabolized in a different way

Answer 42

no all sugar is metabolized in the same way and ends up in your blood as glucose

Question 43

what is the only disease that has been directly correlated to sugar

Answer 43

dental caries (cavities)

Question 44

what are nutritive and non nutritive sweeteners

Answer 44

Nutritive sweeteners provide a very small amount of carbs and energy while non nutritive provide no carbs or energy

Question 45

what are examples of nutritive sweeteners

Answer 45

sugar alcohols such as sorbitol and mannitol

Question 46

what are examples of non nutritive sweeteners

Answer 46

aspartame Sucralose (splenda) Stevia

Question 47

how is sucralose used as a sugar replacement

Answer 47

chlorine molecule replaces a hydrogen and oxygen in the sugar molecule so it can't be absorbed by the body

Question 48

how is stevia used as a sugar replacement

Answer 48

stevia is 200-300 times sweeter than sugar so you need so little of it it adds no calories

Question 49

what does FODMAP stand for

Answer 49

Fermentable oligosaccharides disaccharides monosaccharides and polyols (type of sugar alcohol)

Question 50

What is the FODMAP diet used for

Answer 50

for some people the FODMAP carbs can cause GI distress so it limits these carbohydrates

Question 51

is aspartame a safe sugar alternative

Answer 51

yes has been deemed safe by the canadian cancer society and would need extreme levels in the body to become toxic

Question 52

where do we store carbs in the body

Answer 52

in the liver and muscle tissue

Question 53

how many grams of carbs per day is needed to spare body protein

Answer 53

about 500 g per day

Question 54

what is the main purpose of the majority of the glucose in our blood

Answer 54

most of it goes to providing energy to our body