Exam 1 - Carbohydrates and Lipids, chapter 2 and 3

what are the main functions of carbs

primary energy source

spare our protein

reserve fuel supply

what is the recommended % of daily energy people should obtain from added sugars

<10%

what is the number one type of carb malabsorption due to inadequate enzyme to break down the carb

lactose intolerance

what is starch made of

amylose and amylopectin

what type of starch has higher amounts of amylopectin

waxy starch

what type of starch is resistant to digestion and behaves as a fermentable fiber to be food for the gut (prebiotic)

resistant starch

what are some types of resistant starches

modified, retrograded

what type of resistant starch forms from cooking and cooling

retrograded

what type of resistant starch forms from modification via enzymes or chemicals

modified starch

where in a seed is starch found

endosperm, germ, and bran

what are whole grain recommendations per day

48g

what is the difference between enriched foods and fortified foods

enriched: nutrients were there at beginning, lost through processing, added back

fortifies: nutrients added to food that were not there to begin with

what is the function of insoluble fiber

increase water and mucous secretions in LI, increase speed of GI

what are examples of insoluble fiber

lignin, cellulose

what is the function of soluble fiber

increase GI transit time (slow things down)

what are examples of soluble fiber

Beta-glucans - bile acid binder

pectin

mucilages - water binders in seeds

what type is fiber improves chance of heart disease

soluble

what type of fiber can decrease risk of type 2 diabetes

soluble

what type of fiber helps improve gut bacteria

fermentable

what fiber aids in formation of large, soft stools to prevent constipation

insoluble

every ___ g of dietary fiber consumed per day decreases the risk of cancer by 9%

10

what are some negative effects of excessive fiber

too full - malnourished

increasing intake too fast can create GI distress

what food has the highest fiber content

bran - 14 g per serving

what are some high fiber foods that contain 7-9g per half cup

beans (legumes, lentils)

high carb diets can often lead to what condition because of the increased insulin release which stimulates lipid synthesis in the liver

hypertriglyceridemia

what is the difference between a saturated and unsaturated fat

sat: no double bonds

unsat: at least one double bond

what makes an essential FA essential? what are examples?

omega 3 and 6

missing desaturase

what is the most common phospholipid

phosphatidyl choline (lecithin)

how are trans fats produced

partial hydrogenation

why are trans fats banned

increases risk of heart disease the most, negative impact on blood lipids

where are trans fats naturally found

dairy products - conjugated linoleic acids

what isa visible fat

physically able to remove or separate from the food

butter, margarine, cream, oils, dressing, fatty meats, shortening

gram for gram, do lipids provide the most or least satiety out of all the macros

least

how does chain length of lipids affect satiety

more double bonds = more satiety

unsaturated = more satiety

what is the synthetic fat replacer

olestra

what is a natural fat replacer which comes from tree pulp

cellulose

what is a natural fat replacer which comes from seaweed and acts as a thickener

carrageenan, alginates

what are the recommendations for fat intake

1. consume <20% of cal from saturated fats and replace with unsaturated

2. keep synthetic trans fats low

3. choose lower fat dairy and lean protein

4. replace solid fats with oils