Nutr 1000 Test 2

what are the chemical elements of carbohydrates?

CHO

what is the AMDR for carbohydrates?

45-65% of kcals

what is the minimum grams recommended for carbohydrates according to the DRI?

130 g per day

fiber rich sources of carbohydrates help reduce risk of _______ _________

chronic disease

what food groups are carbohydrates in?

whole grains, fruits, vegetables, dairy, plant-based proteins

what are the two types of carbohydrates?

simple sugars/carbohydrates and complex carbohydrates

what are simple sugars?

monosaccharides and disaccharides

what are the 3 monosaccharides?

glucose, fructose, galactose

what are the 3 disaccharides?

sucrose, maltose, lactose

what are food sources of glucose?

anything with simple sugars, also in complex polysaccharides

what are food sources of galactose?

primarily found in milk/milk products

what are food sources of fructose?

corn syrup

what is sucrose made of?

glucose and fructose

what are sources of sucrose?

granulated sugar, brown sugar, powdered sugar

what is lactose made of?

glucose and galactose

what is a source of lactose?

milk

what is maltose made of?

glucose and glucose

what are sources of maltose?

partial breakdown of longer polysaccharides; fermentation process

what is starch?

chains of 10 to 3000 (or more) glucose units; amylose (straight chain) and amylopectin (branched chain)

the storage form of starch is in _____

plants

what are sources of starch?

plant-based products, grain products

what is fiber?

chains of glucose

what are sources of fiber?

plant-based foods, whole grains, fruits, vegetables, legumes

what is glycogen?

branched chains of glucose

the storage form of glycogen is in _____

humans/animals

where is glycogen found?

muscle and liver

nutritive sweeteners

provide calories and include the simple sugars (monosaccharides & disaccharides)

natural sugars

found naturally in foods and therefore provide vitamins and minerals along with kcals

added sugars

added to foods without adding vitamins or minerals to the food

what does the WHO and FDA recommend in terms of added sugar?

<10% of total calories from added sugar

what does the American Heart Association recommend for women in terms of added sugars?

<= 100 kcals or 6 tsp = 24 g

what does the American Heart Association recommend for men in terms of added sugars?

<= 150 kcals or 9 tsp = 36 g

what does the DGA recommend in terms of added sugars?

reduce intake; limit consumption of foods and beverages containing added sugars

____ g sugar = ____ tsp sugar

4, 1

what does a whole grain include?

includes bran, endosperm, and germ; contains variety of nutrients, including starch

what does a refined grain include?

includes endosperm; contains lower amount of nutrients, but similar amount of starch as whole grain

dietary fiber

indigestible portion of plant foods

what are the 3 types of dietary fiber?

soluble, insoluble, functional

soluble fiber

plant fibers that dissolve in water (form gel)

what are food sources of soluble fiber?

beans, oats, inside of apples/pears, strawberries, blueberries

what are health benefits of soluble fiber?

controls blood glucose, lowers cholesterol, normalizes diarrhea

soluble fiber is broken down by ______ in _______

bacteria, gut

insoluble fiber

tough, fibrous plant fibers that do not dissolve in water and cannot be digested

what are food sources of insoluble fiber?

fruit and vegetables skins, dark leafy greens, whole grains, vegetables

what are health benefits of insoluble fiber?

decreases risk of colon cancer, normalizes constipation, lowers risk of diverticulosis and hemorrhoids, may help with weight management

insoluble fiber has ___ ______ _______ to break it down

no human enzymes

functional fiber

added to food in order to provide health benefits

diverticulosis

presence of diverticula

what is the treatment for diverticulosis?

increase fiber gradually; avoid nuts, seeds, and kernels

what is the treatment for diverticulitis?

see a doctor, low fiber diet typically recommended

what is considered to be a good source of dietary fiber on a food label?

6 g or higher per serving or 10% DV

what is the DRI value (AI) for dietary fiber for females (19-50)?

25 g

what is the DRI value (AI) for dietary fiber for males (19-50)?

38 g

what is the overall goal for dietary fiber? (how many g per kcal)

14 g/1000 kcal

the average US intake falls _____ for dietary fiber; with women consuming ____g/day and men consuming ____ g/day

short, 14, 17

what is the role of carbohydrate enzymes?

hydrolysis of poly/disaccharides to monosaccharides

what carbohydrate enzyme does the mouth possess?

salivary amylase

what does salivary amylase do?

breakdown starches (amylose & amylopectin)

what happens in the stomach in terms of carbohydrate digestion?

salivary amylase deactivated; carbohydrate digestion on hold

what enzymes does the small intestine have for carbohydrate digestion/absorption?

pancreatic amylase, brush boarder enzymes

what does pancreatic amylase do?

breaks down polysaccharides (starches)

where are brush boarder enzymes located? what do they do?

in villi and microvilli, breakdown disaccharides

what are the 3 brush boarder enzymes?

maltase, lactase, sucrase

maltase

breaks down maltose

lactase

breaks down lactose

sucrase

breaks down sucrose

in the large intestine, ______ fiber is broken down by ________

soluble, probiotics

what are the end products of carbohydrate digestion?

monosaccharides

monosaccharides are absorbed directly into the _______, and then travel to the _______

bloodstream, liver

what happens to fructose and galactose in the liver?

converted to glucose

what can excess carbohydrates be stored as?

glycogen or adipose tissue

blood glucose level is regulated in the blood within a narrow range of ___ mg/dl to _____ mg/dl

70, 100

what is called when blood glucose is >125?

hyperglycemia

what is called when blood glucose is <40 to 50?

hypoglycemia

what are the 3 hormones that control blood glucose?

insulin, glucagon, epinephrine

where is insulin secreted from?

beta cells of pancreas

what does insulin do?

increases synthesis of glycogen in the liver

movement of glucose from the blood into body cells

where is glucagon secreted from?

pancreas

what does glucagon do?

stimulates breakdown of glycogen in the liver

increases blood glucose levels

increases production of glucose from a non-carbohydrate source

where is epinephrine secreted from?

adrenal gland and nerve endings

what does epinephrine do?

“fight or flight” response; reaction to stress

increases glycogen breakdown in liver

what happens when there is excess glucose in the blood?

glycogenesis

glycogenesis

production/creation of glycogen; glucose is used to produce glycogen

what happens when there is limited glucose in the blood?

glycogenolysis and/or gluconeogenesis

glycogenolysis

glycogen is broken down into glucose

gluconeogenesis

creation of “new” glucose or creation from a non-carbohydrate source, such as amino acids

what are the 3 functions of carbohydrates in the body?

protein sparing, prevention of ketosis, fiber promotes healthy GI tract

what are the functions of carbohydrates in foods?

adds flavor, browning, texture, bulk; preservative, fermentation, moistens, gel formation

glycemic index

measure of how a food raises blood glucose levels

sugar substitutes/artificial sweeteners can be ______, ________, or __________

nutritive, non-nutritive, herbal

what are some challenges with sugar substitutes/artificial sweeteners?

some not palatable after cooking, expensive compared to sugar, sometimes “sugar free” foods are high fat/kcals

what is lactose intolerance? what are some symptoms? what is the treatment?

inability to digest lactose, lack the enzyme lactase

bloating, cramping, diarrhea

avoid/limit dairy products, use alternative milks, lactase pill

what elements do lipids contain?

carbon, hydrogen, oxygen

what is the AMDR of lipids?

20-35% of kcals

what does the DGA recommend for saturated fat?

<10% of total kcals

how many kcals/g in lipids?

9

lipids contain and transport fat soluble vitamins (_,_,_,_)

A,D,E,K

what are physiologic/body chacteristics of lipids?

unlimited energy storage

protects internal organs (padding)

insulates against extreme temperatures

insulation of nerve cells

cell membranes

lipoproteins (carriers)

hormone, vitamin D, and bile synthesis

what are the 3 classes of lipids?

triglycerides, phospholipids, sterols

what is the structure of triglycerides?

3 fatty acids, glycerol backbone