Ch. 1 - Energy Nutrients (copy)

Simple carbohydrate

Small compound comprised of either one or two sugar molecules

Complex carbohydrate

Larger compound that contains more than three sugar molecules joined together

Monosaccharide

The most basic unit of carbohydrates, a single-sugar molecule. Three primary ones in human nutrition are glucose, fructose, and galactose

Glucose, fructose, and galactose

The three primary monosaccharides

Disaccharides

Any variety of carbohydrates that consist of two monosaccharides held together with a bond. Common ones include sucrose (glucose + fructose), lactose (glucose + galactose), and maltose (2 glucose molecules)

glucose and fructose

The two monosaccharides that make up sucrose

glucose and galactose

The two monosaccharides that make up lactose

2 glucose molecules

The two monosaccharides that make up maltose

Oligosaccharide

3–10 monosaccharides; commonly found in beans, legumes, some cruciferous vegetables, whole grains, and some manufactured products, such as sports drinks

Polysaccharide

A complex molecule containing more than 10 monosaccharides; includes starch, glycogen, and cellulose

Glycogen

A polysaccharide representing the main storage form of glucose in the body, primarily found in the liver and in muscles

Liver glycogen and muscle glycogen

The main glycogen storage sites

pancreas

Blood glucose is regulated by the ______

alpha, glucagon

Low blood sugar causes the ____ cells of the pancreas to release _______, which stimulates the liver to break down glycogen and release glucose into the blood

beta, insulin

High blood sugar causes the ____ cells of the pancreas to release _______, which stimulates muscle and fat cells to take glucose from the blood

Glycolysis

A metabolic process that breaks down glycogen and glucose aerobically or anaerobically through a series of reactions to either pyruvic acid or lactic acid and releases energy for the body in the form of ATP

Aerobic metabolism

Aerobic production of ATP from the breakdown of carbohydrate and fat

Gluconeogenesis

The process of making glucose from noncarbohydrate substances

Triglycerides/glycerol, muscle protein (glucogenic amino acids), and lactate

Substrates used for gluconeogenesis

45-65%

Carbohydrate recommendations for general population (% of total calories)

55-65%

Carbohydrate recommendations for athletic population (% of total calories)

Glycemic index

A numerical measure of how quickly consumed carbohydrates manifest themselves as blood glucose

Glycemic load

Calculated by multiplying the glycemic index by the amount of carbohydrate, in grams, and dividing the total by 100

Fat

Lipids that are solid at room temperature

Oil

Lipids that are liquid at room temperature

Saturated fat

All single bonds; strong, stable, and less reactive (type of fat)

Monounsaturated fat

One double bond; more reactive (type of fat)

Polyunsaturated fat

Multiple double bonds, most reactive, susceptible to oxidation

Adipose tissues and inside muscle cells

Where triglycerides are stored

aerobically

Fatty acids can only be metabolized _______ (aerobically/anaerobically)

Essential

______ fatty acids are required for metabolic processes but we are incapable of synthesizing them, so they must be consumed in the foods we eat.

20-35%

Adult AMDR for fat (% of daily calories)

1.2-2 g/kg

Protein recommendation for active individuals/athletes (grams per kg of bodyweight)

5-12 g/kg

Carbohydrate recommendation for active individuals/athletes (grams per kg of bodyweight)