Nutrition Exam 2

What is the most common source people obtain their sugars from

Beverages

What percent of our sugar do we drink

30%

What is the average amount of sugar consumed

71 g

What are the most common sources of added sugar

Desserts, coffee and tea, milk and yogurt, breakfast cereals and bars, sandwiches, candy and sugars, and beverages

What is the average sugar intake for a man, and what should it be

81 vs 38

What is the average sugar intake for a woman, and what should it be

60 vs 25

What are the common sugar alcohols

Erythritol, xylitol, and sorbitol

How do sugar alcohols differ from other sugars

2 kcals/g on average

What do sugar alcohols do to the body

Cause gas and bloating with other calories

Why do processors add sugar to foods

To enhance flavor, enhance texture, desirable color, manage pH in acidic, aid fermentation, and add bulk

Health consequences of excess sugar that lead to CVD and type 2 diabetes

Obesity, high blood pressure, elevated triglycerides, systemic inflammation, and dental caries

What are non-nutritive sweeteners

High intensity sweetness for 0 kcals/g, nonglycemic (don’t enter the blood)

What is ADI

Acceptable Daily Intake

What is acceptable daily intake

Amount a person can safely consume every day over a lifetime without risk, 1/100 the maximum amount without any effect

What are complex carbohydrates

Polysaccharides primarily built from glucose

What are the two building blocks for starch

Amylose and amylopectin

What is resistant starch made of

Amylose

What types of starch does amylase break down

Amylose and amylopectin

Where is fiber found

Plants

What is soluble fiber

Prebiotic that form a gel-like substance with water

What are examples of soluble fiber in food

Pulp (inside) of pears and apples

What is insoluble fiber

Harder to digest fiber that adds bulk to stool

Why is resistant starch like fiber

It makes it to the large intestine intact because the amylose is packed so closely together

Where are starches found

Anything made from flour, not fruits or veggies with exception of corn, potatoes, peas, bananas, and squashes

What happens when starches are cooked and cooled

Starches become more resistant as they cool, lose water, and amylose packs closer, this doesn’t go back when reheated, examples are potatoes, rice, and pasta

Where is amylase in the digestion track

Salivary amylase and pancreatic amylase(mouth and small intestine)

Where are galactose and fructose converted to glucose

In the liver after absorption

What carbohydrates are prebiotics

Fiber and resistant starch

What are most unabsorbed carbohydrates

Fiber

How is glucose stored

As glycogen in the liver and skeletal muscle, cannot leave skeletal muscle

What is liver glycogen used for

To regulate blood glucose, released into the blood

If not stored in the liver or skeletal muscle where does glucose go to be stored

Is stored as fat and stays as fat or is peed out

What is a side effect of the excess of glucose associated with hyperglycemia

Peeing a lot

What are the benefits of fiber

Slows gastric emptying, soluble fiber slows nutrient absorption by forming gel-like substance with water and slowing nutrients which lessens food impact on blood sugar, helps reduce blood cholesterol, keeps you full longer, insoluble fiber softens stool

How does fiber reduce blood cholesterol

slows recycling of bile, made of cholesterol and since bile is reduced cholesterol is used to make more

What is diverticulitis

Condition where pouches form outside GI tract, typically large intestine

Where is glucose used as energy

Red blood cells can only use glucose, brain prefers glucose, skeletal muscle

What energy source does the brain use other than glucose

Ketones

What is the normal range for blood glucose

70-100 mg/dl

What happens to blood glucose after a meal

It rises

How does the body minimize hyperglycemia

Removes it from the blood by putting it into cells or storing it

What decreases blood glucose after a meal

Insulin

What is insulin

A hormone

What are the steps for the body reacting to hyperglycemia

Elevated blood glucose, pancreas senses and releases insulin, insulin opens cell doors to muscle and fat cells, insulin causes cells to build glycogen to store, normalization

What are the steps for the body reacting to hypoglycemia

Low blood glucose, pancreas senses and releases glucagon (hormone), causes liver to break down glycogen into glucose, liver makes new glucose from amino acids or glycerol (gluconeogenesis), normalization

What is diabetes

A problem with insulin

What happens with Type 1 diabetics

Pancreas can’t make insulin, autoimmune disease

What happens with Type 2 diabetics

Cells have insulin resistance, associated with body fat since it interferes with signaling

How is sugar addictive

It hijacks your brain by stimulating your reward centers and releases dopamine

What is the RDA for carbs not including fiber

130 grams/day

What percent of total calories should come from sugar

<10%

What is the fiber AI for men and women

38 grams for men, 25 for women

How to control starch intake

Stay on lower end of AMDR unless you exercise

Eating what can help CHO consumption

Eat lots of non-starch fruits and veggies

Where should athletes be in CHO AMDR

Middle to high end

How does fiber specifically help diabetics

Helps control hyperglycemic events

Which MyPlate food groups contain fiber

Grains, fruits, and veggies (protein a little bit)

What is considered a good source of fiber

More than or equal to three grams (about equal to one serving of grains, fruits, or veggies)

What are the good sources of soluble fiber

Barley (beta glucan), oats, pulp of fruits and veggies, beans, nuts, flax, and chia

What are the good sources of insoluble fiber

Wheat, rye, corn, brown rice, broccoli, leafy greens, root vegetable skins, raisins, apple skins, pear skins

When increasing insoluble fiber what else should you do

Increase water intake otherwise you’ll get backed up

What are the essential fats

Omega-3 and Omega-6

Is cholesterol essential

No, we can make enough of it

Which lipids are not natural

Trans fats

Which lipid molecules can be absorbed

Cholesterol, monoglycerides, and fatty acids

What is the structure of a triglyceride

A chain of carbon atoms linked mostly by single bonds

What are the two ends of a fatty acid chain

Alpha (acid) and omega (methyl)

How long can fatty acid chains be

4-26 Cs

How long is a short fatty acid chain

less than 8 Cs

How long is a medium fatty acid chain

8-12 Cs

How long is a long fatty acid chain

Over 12 Cs

How long are most fatty acid chains

12-22 Cs

What properties does fatty acid chain length affect

Melting point, solubility in water, and others

What are the three main categories of lipids

Sterols, triglycerides, and phospholipids

What three things does cholesterol form

Vitamin D, steroid hormones, and bile

What are the two categories of triglycerides

Monoglycerides and fatty acids

What are the two categories of fatty acids

Saturated and unsaturated fats

What are the two types of unsaturated fats

Polyunsaturated and monounsaturated

What are Omega-3’s and Omega 6’s

Polyunsaturated fats

What are Omega 3’s also called

Alpha-linolenic acid

What are Omega 6’s also called

Linoleic acid

What types of lipids are we typically deficient in

Omega 3’s and MUFAs

What type of lipids are we toxic in

Saturated fats, PUFA’s, Omega 6’s, and cholesterol

What does 18:3 ALA mean in the context of omegas

Omega 3’s have 18 carbons and 3 double bonds

What does 18:2 LA mean in the context of omegas

Omega 6’s have 18 carbons and two double bonds

What do the numbers at the end of the omega name stand for

Where the first double bond is on the carbon chain

What do Omega 3’s do

Anti-inflammatory, vasodilation, and anti-clotting

What do Omega 6’s do

Inflammatory, vasoconstriction, and clotting

What are good ALA sources

Flax seeds, chia seeds, walnut, and canola oil

What are EPA/DHA’s

Form of Omega 3’s that are closer to eicosanoid (useable) form

What foods are the best sources of EPA/DHA

Salmon, tuna, mackerel, and rainbow trout

What is the recommendation for saturated fats

<10% of total calories, 5-6% for those with CVD risk factors

What is the recommendation for cholesterol

As little as possible (US dietary guideline), 100-300 mg/day

What is the EPA+DHA recommendation for women

300 mg

What is the EPA+DHA recommendation for men

500 mg

What is the ALA recommendation for women

800 mg

What is the ALA recommendation for men

1,100 mg

What is the total Omega 3 recommendation for women

1,100 mg

What is the total Omega 3 recommendation for men

1,600