1
Q
Do simple carbs or complex carbs taste sweet?
A
Simple carbs taste sweet
2
Q
Do simple carbs or complex carbs not taste sweet?
A
Complex carbs don’t taste sweet
3
Q
What is a simple sugar that is not broken down further during digestion?
A
Monosaccharide
4
Q
List 3 types of monosaccharides
A
- Glucose
- Fructose
- Galactose
5
Q
What are sugars that are formed by the chemical bonding of 2 monosaccharides?
A
Disaccharides
6
Q
What is a disaccharides that is found in table salt?
A
Sucrose
7
Q
What is a disaccharides that is made from the breakdown of starch?
A
Maltose
8
Q
What is a disaccharides that is found in milk?
A
Lactose
9
Q
What two monosaccharides combine to form sucrose?
A
Glucose and fructose
10
Q
What two monosaccharides combine to form maltose?
A
Glucose and glucose
11
Q
What two monosaccharides combine to form lactose?
A
Glucose and galactose
12
Q
What are like simple carbs, but have more sugar?
A
Complex carbs
13
Q
What is a complex carb that contains many glucose units?
A
Polysaccharides
14
Q
List the 3 types of complex carbs
A
- Starches
- Fibers
- Glycogen
15
Q
What two complex carbs are made from plants?
A
Starches and fibers
16
Q
Which complex carb is made from animals?
A
Glycogen
17
Q
Have we been consuming fruits and vegetables throughout our history or only for a short period of time?
A
We have been consuming them throughout our history
18
Q
Have we been consuming fruit juice throughout our history or only for a short period of time?
A
We have been consuming it for only a short period of time
19
Q
What type of carbs are in vegetables?
A
Starches and fibers
20
Q
What type of carbs are in fruits?
A
Sucrose, fructose and fiber
21
Q
What type of fruits have starch in them?
A
Unripe fruits
22
Q
What 2 contents are fruits and vegetables high in?
A
Water and vitamins
23
Q
What 2 things are fruits and vegetables low in?
A
Calories and fat
24
Q
Are fruits nutrient dense?
A
Yes
25
The majority of carbs in the standard American diet come from what?
Grains
26
What nutrients are missing from refined grains?
Vitamins and fiber
27
What is the removal of bran and germ from the grains?
Milling
28
Does milling help to get rid of a grains chemical defenses?
No
29
What types of processing did we use when we first started to consume grains?
Fermentation and soaking/sprouting
30
What are most dairy products made from?
Pasteurized cow milk
31
Are carbs in dairy products, simple, complex, or both?
Both
32
What simple carb is found in dairy?
Lactose
33
What complex carb is found in dairy?
Fiber
34
What is sugar that is very concentrated?
Refined sugar
35
What are the 2 different types of sweeteners?
Nutritive and Alternative
36
How long ago did we start consuming refined sugar?
150 years ago
37
Is refined sugar a nutritive sweetener, alternative sweetener, or both?
It's a nutritive sweetener
38
Why do simple carbs taste sweet while complex carbs do not?
Simple carbs are small enough to fit our taste receptors while complex carbs are not
39
Can nutritive sweetener be metabolized by the body?
Yes
40
Can alternative sweetener be metabolized by the body?
No
41
Why do people think that alternative sweetener is healthier than nutritive sweetener?
They don't have any calorie content because they can't be metabolized by the body
42
What starts breaking down starch into glucose in the mouth?
The salivary amylase
43
What continues to break down starch into glucose in the small intestine?
Pancreatic Amylase
44
What is the only carb that is absorbed by intestinal cells?
Monosaccharides
45
What occurs when your body no longer has the ability to produce and absorb lactase enzymes?
Lactose Intolerance
46
When you have lactose intolerance what happens to the lactose that you consume?
It goes down to the large intestine and gut bacteria metabolizes it
47
What does eating lactose when you are lactose intolerant cause?
Gas and bloating
48
What are complex carbs that cannot be broken down into monosaccharides for absorption?
Fiber
49
What are the 2 types of fiber?
Soluble and Insoluble
50
What is soluble fiber also known as?
Fermentable fiber
51
What is an examples of soluble fiber?
Beans and oats
52
Which type of fiber is easily metabolized by gut microbes?
Soluble fiber
53
Which type of fiber isn't easily metabolized by gut microbes?
Insoluble fiber
54
What is an example of insoluble fiber?
Nuts and fruit skin
55
What does the process of regulating blood sugar start with?
Carb consumption
56
What do digested carbs do to blood sugar?
They elevate the blood glucose
57
What is blood glucose also know as?
Blood sugar
58
# Fill in the Blank:
Without _____ glucose stays in the blood and keeps circling around
Insulin
59
What is excess glucose converted into?
Glycogen and fat
60
What effectively lowers blood glucose level?
Insulin
61
What effectively increases blood glucose levels?
Glucagon
62
What is released from the pancreas when you have a high blood sugar?
Insulin
63
What is released from the pancreas when you have a low blood sugar?
Glucagon
64
What is released from adrenal glands when you go into fight-or-flight mode?
Epinephrine
65
What is epinephrine also known as?
Adrenaline
66
What is a term used when blood sugar levels are below 70 mg/dL for extended periods?
Hypoglycemia
67
What is a term used when blood sugar levels are above 125 mg/dL for extended periods?
Hyperglycemia
68
What are two ways that we can determine how food affects blood sugar?
Glycemic Index (GI) and Glycemic Load (GL)
69
What is the ratio of blood glucose response to a given food compared to pure glucose?
Glycemic Index
70
What is the formula to find the Glycemic Load?
(GI x (carb content - fiber content)) / 100
71
Is the glycemic index or load a better indicator of the effect of blood sugar?
The glycemic load is a better indicator
72
# Fill in the Blank: High/Low
____ GI and ____ GL foods have a lower impact on blood sugar
1. High
| 2. Low
73
# Fill in the Blank: High/Low
____ GI and ____ GL foods have a higher impact on blood sugar
1. Low
| 2. High
74
What is the range for low, intermediate, and high GI foods?
Low - <= 55
Intermediate - 56 - 69
High - >= 70
75
What is the range for low, intermediate, and high GL foods?
Low - <= 10
Intermediate - 11 - 19
High - >= 20
76
What do cells use first as an energy source?
Glucose
77
What is the order of what cells will use as an energy source?
Sugar (Glucose), fat, protein
78
Why do cells use glucose as their first source of energy?
High blood sugar is dangerous
79
What does using glucose as a first source of energy prevent?
Ketosis
80
What is a metabolic state in which fat provides most of the fuel for the body?
Ketosis
81
What are 2 ways that carbs can be stored in the body?
Glycogen and fat
82
Does glycogen, fat, both, or neither have a limited capacity?
Glycogen
83
Does glycogen, fat, both, or neither have an unlimited capacity?
Fat
84
Where does glycogen store carbs?
In the liver and skeletal muscle
85
Where does fat store carbs?
In the liver and adipose tissue
86
What are two reasons fructose has been said to be a toxin?
1. It can only be metabolized by the liver
| 2. It can be addictive
87
Is fructose a toxin, why?
No because there are no good or bad nutrients, only foods that we are and aren't adapted to eating
88
What is the recommended daily allowance of carbs for adults?
130g/day
89
What is the average U.S intake of carbs per day?
180-330 g/day
90
What foods should we be getting our carbs from?
Fruits, vegetables, and whole grains
91
Are there any dietary requirements for carbs?
No
92
Are carbs essential, why?
No because the liver can produce 180g/day, which is the amount of carbs that we need to consume
93
What tissue requires carbs?
Red blood cells and neurons
94
What is the upper limit for added sugar in the diet recommended by the FNB?
13 teaspoons or 10% of total carbs
Human Nutrition
flashcards
Decks in class (21)
# Cards
-
Evolution of the Human Diet28
-
Human Body88
-
Nutrition Label36
-
Carbohydrates94
-
Diabetes17
-
Lipids59
-
Cardiovascular Disease17
-
Proteins68
-
Energy Balance37
-
Overview of Micronutrients43
-
Overview of Micronutrients - Vitamins and Minerals34
-
Nutrients in Energy Metabolism59
-
Antioxidants38
-
Cancer45
-
Ketogenic Diet for Cancer52
-
Nutrients in Bone Health Part 165
-
Nutrients in Bone Health Part 256
-
Nutrients in Immunity58
-
Vegan Diet23
-
Nutrition for Pregnancy51
-
Nutrition for Breastfeeding and Infant Diets28
