Difference between simple and complex carbohydrates?
Simple = 1–2 sugar units → fast energy Complex = many sugar units → slow digestion + sustained energy
Difference between soluble and insoluble fiber?
Soluble fiber: • Dissolves in water • Lowers cholesterol • Slows glucose absorption Sources: oats, apples, beans Insoluble fiber: • Adds stool bulk • Prevents constipation Sources: vegetables, whole grains
Where does carbohydrate digestion start and end?
Starts in mouth (amylase) Main absorption = small intestine
What is glycogen?
Storage form of glucose Stored in liver (blood sugar regulation) and muscles (exercise energy)
Define these pathways: Glycolysis Glycogenesis Glycogenolysis Gluconeogenesis
Glycolysis = breaks glucose → energy Glycogenesis = makes glycogen Glycogenolysis = breaks glycogen → releases glucose Gluconeogenesis = makes glucose from protein/fat
Insulin vs Glucagon?
Insulin = lowers blood sugar → promotes storage Glucagon = raises blood sugar → releases stored glucose
GI vs GL?
GI = how fast food raises blood sugar GL = GI + portion size Low = healthier blood sugar control.
Calories per gram for lipids vs carbs/protein?
Lipids = 9 kcal/g Carbs + Protein = 4 kcal/g
Three main lipid types?
Triglycerides = energy storage Phospholipids = cell membranes Sterols = hormones + cholesterol
Effect of double bonds on fat structure?
Double bonds cause bending More double bonds = more liquid at room temperature
Differences between saturated unsaturated and trans fats?
Saturated = no double bonds → solid Unsaturated = double bonds → liquid Trans fat = created by partial hydrogenation → raises LDL, lowers HDL
LDL vs HDL function?
LDL = bad cholesterol → deposits in arteries HDL = good cholesterol → removes cholesterol
What is hydrogenation?
Adds hydrogen → makes fats more stable + solid Partial hydrogenation creates trans fats.
Essential fatty acids?
Omega-3 and Omega-6 Needed for brain + inflammation regulation
Protein calories per gram?
4 kcal/g
Difference between essential and nonessential?
Essential = must eat Nonessential = body makes
Difference between complete and incomplete
Complete = all essential amino acids (meat, eggs, dairy) Incomplete = plant proteins → combine foods Example: rice + beans
What is denaturation?
Protein structure changes due to: • Heat • Acid • Alcohol Example: cooking eggs
Positive vs negative nitrogen balance?
Positive = muscle growth Negative = illness or starvation
Difference between ketosis and ketoacidosis?
Ketosis = normal fat burning Ketoacidosis = dangerous diabetic condition (blood becomes acidic)
What are AGEs?
Form when sugar + protein/fat + heat combine → damage cells + aging effects
Low vs high intensity exercise fuel?
Low intensity = fat High intensity = carbs
Pros and cons? Sugar subtitues
Pros = low calories, blood sugar control Cons = GI discomfort, possible appetite effects
Functions of body fat?
Energy storage Insulation Organ protection Hormone regulation
