Carbohydrates & Fats: Key Concepts for Nutrition Students

What is a monosaccharide?

Building blocks of all other carbohydrates

What is FBS?

Fasting blood sugar — 70 to 100 mg per mL of serum or plasma

What is IFG?

Impaired Fasting Glucose — An elevation in blood sugar but not a preemptive diagnosis of diabetes

What does sugar free mean?

Contains less than 1/2 gram of sugars per serving

What is reduced sugar?

At least 25% less sugar per serving than a standard serving size of a traditional food

What are the types of sugar alcohols?

Lactitol, maltitol, isomalt, sorbitol, xylitol, mannitol

What are the characteristics of sugar alcohols?

Doesn't promote tooth decay, absorbed slowly, provide fewer calories, may have laxative effect

What are nonnutritive sweeteners?

Sweeteners that are intensely sweet with little to no calories

What are the three types of complex carbohydrates?

Starch, glycogen, fiber

Where in the diet do we find starch?

Grain, starchy vegetables, legumes

What is the storage form of carbohydrates in the body?

Glycogen

Why is glycogen important?

Provides short-term energy storage for the body (brain and muscle)

What are the three elements that carbohydrates are composed of?

Carbon, hydrogen, and oxygen

What is a disaccharide?

Two monosaccharides

What is glucose?

Major form of sugar in the blood

What are the three monosaccharides?

Glucose, fructose, galactose

What is another name for glucose?

Blood sugar

Where is fructose found?

Fruits and honey

What disease process is associated with the consumption of HFCS (high fructose corn syrup)?

Diabetes and cardiovascular disease

What is the primary source of galactose?

Milk sugar lactose

What are the three disaccharides?

Sucrose, lactose, maltose

What is a common source of sucrose?

White table sugar from sugar beets and sugar cane

Where is lactose found?

In milk

How do we get maltose?

Double sugar that occurs in starch digestion

What food sources can you find maltose?

Malt, malt products, beer, some infant formula, sprouting seeds

What is meant by naturally occurring sugar?

Occurs naturally in food

What is meant by added sugar?

Sugars that are added during the processing of foods

Who regulates terms such as sugar free?

Federal government

Is the regular intake of dietary carbohydrates essential?

Yes, to maintain adequate blood glucose and prevent ketosis

What is dietary fiber?

Indigestible parts of plants that pass through the digestive system

What is the benefit of fiber in your diet?

Promotes regularity, helps control blood sugar and cholesterol, aids in weight control

Does the average American diet contain adequate fiber?

No, average intake is far below recommended

Is eating too much fiber a problem?

Yes, can cause mineral absorption problems and GI discomfort

How can you ensure adequate fiber intake?

Eat whole grains, fruits, vegetables, legumes

What are the functions of carbohydrates?

Provide fuel, spare body protein, help prevent ketosis, enhance learning and memory

What is the correlation between carbohydrates and dental caries?

Frequent sugar intake increases cavity risk

What is nursing bottle syndrome?

Tooth decay in infants caused by frequent exposure to sugary liquid in bottles

How can you prevent dental caries?

Limit sugar, good oral hygiene, avoid prolonged bottle feeding

How many grams of carbohydrates are in a teaspoon of sugar?

4 grams

What foods consist of or contain simple sugars?

Soda, candy, desserts, fruit drinks

Why are whole grains better than refined grains?

Contains bran and germ with fiber and nutrients

What is the descriptive name for fats of all kinds?

Lipids

What is the structure of a true fat?

A molecule of glycerol joined together by 1, 2, or 3 fatty acids

What are monoglycerides?

1 fatty acid joined to a glycerol molecule

What are diglycerides?

2 fatty acids joined to a glycerol molecule

What are triglycerides?

3 fatty acids joined to a glycerol molecule

How are short and medium length fatty acid chains processed differently than long fatty acid chains?

Short and medium are absorbed directly into the bloodstream; long must be packaged into lipoproteins

What are the characteristics of saturated fats?

Solid at room temperature, mainly found in animal products and tropical oils, tend to raise blood cholesterol

What are the characteristics of unsaturated fats?

Liquid at room temperature, mainly found in plant oils and fish, tend to lower blood cholesterol

What is hydrogenation?

Process of adding hydrogen to unsaturated fats to make them more solid and increase shelf life

What are sources of trans fats?

Fried foods, baked goods, margarine, snacks, crackers, and cookies

What are the functions of fats in our food?

Provides energy, carries fat-soluble vitamins, increases fullness, provides essential fatty acids

What is the function of fat in our body?

Provides energy, serves as a fuel reserve, lubricates joints, protects organs, regulates body temperature, transports vitamins

What are food sources of cholesterol?

Animal foods only

What percentage of US calorie intake should be from fat?

20-35% of total calories

What percentage of US calorie intake should be from saturated fat?

< 10% of total calories

What might a diet too low in fat lack?

Essential fatty acids and fat-soluble vitamins

What are sources for monounsaturated fats?

Olive oil, canola oil, avocados, and nuts

What are sources for polyunsaturated fats?

Corn oil, soybean oil, fish, seeds

What is the body fat percentage for men?

8-24%

What is the body fat percentage for women?

21%-35%

How can you decrease fat intake when purchasing milk?

Choose low fat or fat free

What does fat free mean?

Less than 0.5 g fat per serving

What does low fat mean?

≤ 3 g per serving

What does lean mean?

≤ 10 g fat, 2 g saturated fat, and 95 mg cholesterol per serving

What does extra lean mean?

≤ 5 g fat, 2 g saturated fat, 95 mg cholesterol per serving

Where might you find hidden fat in our diets?

Processed foods, salad dressing, sauces, fast food

What are the benefits of stanols and sterols?

Lower blood cholesterol by blocking cholesterol absorption

What are the types of non nutritive sweeteners?

Sweet n low, Splenda, equal, trivia

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