Carbohydrates (Test #2)
What are the 5 steps of our body recovering from hypoglycemia?
1. Starts w/ too little blood sugar 2. Pancreas senses that there isn't enough sugar in the blood and then secretes the hormone glucagon 3. Glucagon then tells the liver to break down glycogen -> glucose and then put that glucose into the blood 4. Gluconeogensis also makes new glucose from amino acids which happens in the liver 5. Normalization of blood glucose occurs... our glucose level rises back to our normal range
What are the 5 steps of our body recovering from hyperglycemia?
1. Starts w/ too much blood sugar 2. Pancreas senses the extra sugar in the blood and then releases insulin 3. The insulin then tells the fat, muscle, and liver cells to remove the extra sugar from the blood (the skeletal muscle and liver are told to take some of the glucose and store it as glycogen) 4. Glucose level will then decrease 5. Then we are back to our normal blood glucose level (normalization)
What are the two primary evils for health (especially when combined)?
1. Unhealthy body weight & 2. sedentary behavior (little to no exercise)
What are three ways we use energy in the skeletal muscle?
1. Use CHO for glucose 2. Use more CHO for high intensity exercise 3. Can use fat and protein as well for energy
What could be the fate of the digested and absorbed nutrients? (3)
1. Use it 2. Store it 3. Eliminate it
What examples of soluble fiber? (7)
1. Whole oats 2. Barley 3. Lentils 4. "Meat" of fruits and vegetables 5. Beans 6. Flax 7. Chia
What are examples of insoluble fiber? (7)
1. Whole oats 2. Bran (wheat, oat, etc... as long as it has bran, it is insoluble) 3. Root vegetables 4. Barley 5. Root vegetables 6. Fruit skins 7. Celery
What are the AMDR's for protein?
10-35%
The RDA says that the average adult should have ____ grams of carbohydrates a day...
130 grams a day
For every 1,000 calories we eat, the average adult should have ____ grams of fiber
14 grams of fiber per 1,000 calories
What are the AMDR's for fat?
20-35%
What are the AMDR's for CHO?
45-65%
What is starch and glycogen made of?
A bunch of glucose molecules bonded together
What can starchy foods become?
A source of excess calories (which can lead to converting those excess calories into fat and also storing them as fat)
What do we absorb all of our nutrients through?
Mucosa cells
Is it a good thing to become good at converting CHO to fat?
NO
Can people with type I diabetes make insulin?
No
Do monosaccharides become evil on their own?
No
Does a high protein diet consist of a lot of fiber?
No
Is sugar a culprit for health concerns on its own?
No
Is type II diabetes an autoimmune caused disease?
No
Is fiber digestible?
No!
Is there a difference between the amount of whole grains the average person needs when compared to avid exercisers?
No!
Is there a difference in the amount of non-starchy fruits and vegetables a diabetic and avid exerciser needs?
No!
Is there a difference in the amount of non-starchy fruits and vegetables an avid exerciser and the average person needs?
No!
What starch and glycogen made of different monosaccharides?
No! Only glucose
Is honey practically healthier than HFCS? Why/why not? (2)
No, because: 1. Both are simple carbohydrates 2. Honey = no better calorie wise
Does honey provide the right amount of micronutrients that we need?
No, we would need gallons of it to meet the number of micronutrients that we need
Is hyperglycemia when we go above or below our normal range for blood sugar?
Above
What makes it easy for us to over consume calories?
Added sugars (empty calories)
Where do we store unhealthy glucose?
Adipose/fat tissues (we convert CHO to fat and then we store it as fat)
What has type II diabetes also been known as? Why?
Adult onset, because it is tied closely with the amount of body fat a person has
What can simple sugars do to help avid exercisers with?
Aiding the restoration of muscle glycogen because they rely on glycogen a lot during exercise
What is type I diabetes?
An autoimmune caused disease
What are weight gain and excess body fat linked to?
An excess in calories
When can type II diabetes occur? Why?
At any age, because of the obesity epidemic
Why can avid exercisers moderate added sugars when most people should minimize added sugars?
Avid exercisers have a little more flexibility with added sugars because of their energy expenditure
Is hypoglycemia when we go above or below our normal range for blood sugar?
Below
What do we convert cholesterol to?
Bile
How do we get the disaccharides?
Bonding the monosaccharides
What is broken down from starch for absorption?
Glucose
What is starch broken down to during digestion?
Glucose
Which carbohydrate is found in the blood?
Glucose
What are the three monosaccharides that are absorbed into the blood?
Glucose, galactose, fructose
What is the glycogen analogy used to illustrate the CHO to fat conversion?
Glycogen (gas tank) is filled first and cannot be filled past its limit... so then anything extra is peed out or converted to fat
Which carbohydrate is found in the liver?
Glycogen (stored glucose)
Which carbohydrate is found in the skeletal muscle?
Glycogen (stored glucose)
What function does the stomach have in CHO digestion?
HCl kills the amylase enzyme (HCO digestion stops in the stomach)
What function does the small intestine have in CHO digestion? (2)
Has more disaccharide digesting enzymes (lactase, maltase, sucrase) and absorbs monosaccharides
What is added sugar linked to?
Health concerns/problems
What is the disease in which a person cannot control (related to blood sugar)?
Hyperglycemia
What is the fate of the undigested nutrients?
If we cannot digest it, we cannot absorb it and it will come out through elimination
If there is too much of a nutrient in our blood how do we typically eliminate it?
In our urine
What does the normal curve look like for our blood glucose levels?
Increase right after we eat and then decrease once insulin is released
What causes our blood sugar to decrease?
Insulin
Where are monosaccharides absorbed to directly?
Into the blood
Where do we absorb water soluble nutrients?
Into the blood
What does the blood glucose curve look like for someone without diabetes who has fiber throughout the day?
It increases slightly, but it looks more like a hill than a mountain because the monosaccharides being absorbed enter the blood stream slower than usual
Why does the average adult need 130 grams of carbohydrates a day?
It is the amount that the brain needs in order to survive
What is bile?
It is used as a help in fat digestion in the small intestine
What is an important health benefit of fiber in relation to digestion and absorption?
It slows gastric emptying (slows the food moving out of the stomach and into the small intestine) and it slows the amount of nutrients that enter the small intestine
What does juice actually equal to?
Juice = sugar (apple without the fiber - its meat)
What is type I diabetes also know as? Why?
Juvenile diabetes, because it typically appears when people are young
Which organ acts as a filter for our blood?
Kidney
What percent of the average person's total calories should come from added sugars?
Less than (<) 10%
What is the difference between liver and skeletal muscle glycogen?
Liver: liver glycogen can replenish blood glucose (blood sugar) - can physically leave the liver and help with hyperglycemia Skeletal muscle: once glucose is in the muscle, it can NOT leave
What does fiber do to our poop and what does that mean?
Makes it softer, we are less likely for diverticulitis (inflammation causing pain during bowel movements)
What are polysaccharides?
Many sugar molecules bonded together
What is the fourth way a diabetic can try and eat healthy with CHO?
Maximize non-stachy fruits and vegetables
What is the fourth way an avid exerciser should try and eat healthy with CHO?
Maximize non-starchy fruits and vegetables
What is the fourth way most people should eat healthy with CHO?
Maximize nonstarchy fruits and vegetables
What should we not rely on juice for? Why?
Micronutrients, because we would need A LOT of juice to obtain the right amount of micronutrients that we need
For most people, what is the first way you should eat healthy with carbohydrates?
Minimize added sugars
What is the first thing a diabetic should do to eat healthy with CHO?
Minimize added sugars if not eliminate them
What does minimizing added sugars do for diabetics?
Minimizing hyperglycemic events
What are the first two ways avid exercisers should try to eat healthy with CHO?
Moderate added sugars and moderate empty calories
What is the third way a diabetic should try and eat healthy with CHO?
Moderate or minimize starchy foods
What is the third way most people should eat healthy with CHO?
Moderate starchy foods
Which carbohydrates have one sugar molecule?
Monosaccharides
Which nutrients are natural occurring nutrients?
Monosaccharides
Is there a difference between the amount of whole grains a diabetic needs and an avid exerciser needs?
Nope!
What are monosaccharides made up of?
One sugar molecule
What causes us to convert CHO to fat and then store it as fat?
Overconsumption of calories
What is the only enzyme made in the pancreas?
Pancreatic amylase
Complex carbohydrates are also known as ...
Polysaccharides
Which carbohydrates have many sugar molecules?
Polysaccharides
What are examples of empty calories?
Pop and candy
The amount of insulin released by the pancreas is _____ to the amount of extra sugar in the blood ... (explain)
Proportional... big meal = a lot of insulin released, but a small snack = only a small amount of insulin released
What function does the mouth have in carbohydrate digestion?
Salivary amylase (digests starch -> glucose)
What function does the pancreas have in CHO digestion?
Secretes another amylase enzyme (pancreatic amylase which digests starch -> glucose)
How does the body respond to both hyper/hypoglycemia?
Senses the irregular amount of blood glucose and then releases either insulin or glucagon
What does the blood glucose curve look like for someone who has diabetes (in relation to fiber)?
Sharp increase in blood glucose and then a gradual decrease
What is an important health benefit of fiber in relation to blood sugar?
Slows down monosaccharide absorption, which decreases the risk of hyperglycemia (too much blood sugar)
What happens when insulin is secreted by the pancreas? What does it tell our body to do?
Store that sugar
What is glycogen?
Stored glucose
Where do the calories in juice come from?
Sugar
What is the purpose of blood glucose (blood sugar)?
Supplying other tissues with glucose (can be used by any other tissue out there)
What does soluble/insoluble refer to?
The ability for something to dissolve in water
Where are monosaccharides absorbed into?
The blood
Are people with type II diabetes still able to make insulin?
Yes, except people with advanced type II diabetes, but MOST people with type II can still make insulin
What does it mean to have type II diabetes?
You are insulin resistant
The more you convert CHO to fat the...
better you become at it (NOT a good thing)
What are the two subparts of fiber?
1. Soluble 2. Insoluble
Which carbohydrates are digestible? (2)
1. Starch 2. Disaccharides
True/False: Is honey healthier than HFCS?
False!
True/False: Juice is healthier than pop?
False! (based on sugar content)
What can happen to the pancreas under the right conditions and what is it related to? (related to blood sugar)
Fatigue (type II diabetes)
What is important about fiber with diabetics?
Fiber and its impact on blood glucose after a meal
What does fiber have to do with hyperglycemia?
Fiber slows gastric emptying and slows absorption of monosaccharides into bloodstream
Which monosaccharide does pop have a lot of?
Fructose
What are some sources of carbohydrates? (3)
1. Anything made from flour (bread, pasta, etc.) 2. Starchy vegetables and fruits (corn, potatoes, pears, bananas, etc.) 3. A lot of added sugars (pop, candy, etc.)
What are the two types of carbohydrates?
1. Complex 2. Simple
What are the two functions of carbohydrates?
1. Fiber 2. Energy
Which carbohydrates are the complex carbohydrates? (2)
1. Fiber 2. Starch
Which carbohydrates are not digestible? Why? (2)
1. Fiber (we do not have an enzyme to digest it) 2. Monosaccharides (it's already in its smallest form)
Why should people maximize their non-starchy fruits and vegetables intake? (2)
1. Fiber and its health benefits (know them) 2. Maximizing micronutrients
What does maximizing non-starchy fruits and vegetables do for diabetics? (2)
1. Fiber and its impact on blood glucose after a meal 2. Maximize micronutrients
People who eat/drink the most added sugar typically...? (2)
1. Gain the most weight 2. Exercise the least
What are the 3 monosaccharides?
1. Galactose 2. Glucose 3. Fructose
Which are the one sugar molecules? (3)
1. Galactose 2. Glucose 3. Fructose
What are the two ways that we can put glucose back into the blood in relation to hypoglycemia?
1. Glucagon 2. Gluconeogensis
What two ways do we store CHO?
1. Glucose can be stored as glycogen in the liver and skeletal muscle 2. Can be converted into fat and then we store it as fat
What are the three ways a person can minimize their added sugars?
1. Having less than 10% of their calories come from added sugars 2. Minimize empty calories 3. Knowing fruits are NOT added sugars, they are whole foods
What are the two hormones that the pancreas releases in relation to hyper/hypoglycemia?
1. Insulin 2. Glucagon
What are the 3 enzymes the small intestine has for disaccharide digestion?
1. Lactase 2. Sucrase 3. Maltase
What are the 3 disaccharides?
1. Lactose 2. Maltose 3. Sucrose
What are the two sugar molecules? (3)
1. Lactose 2. Maltose 3. Sucrose
What do lactase, maltase, and sucrase digest?
1. Lactose 2. Maltose 3. Sucrose
Where are the three places carbohydrates can be found in our body?
1. Liver 2. Blood 3. Skeletal muscle
Where is glycogen stored? (2)
1. Liver 2. Skeletal muscle
What do starchy foods do for avid exercisers? (2)
1. Maintain glycogen 2. Helps with performance
If you have high added sugar intake you probably ... (4)
1. Missing fiber (due to eating foods that do not have a lot of fiber containing carbohydrates) 2. Over consuming calories (increased caloric density due to a lot of empty calories - causing weight gain) 3. Putting stresses on the body's blood sugar regulation (diabetes, etc.) 4. Excess simple carbohydrates that are likely to be converted to fats (increasing your body's fat mass)
Which carbohydrates are the simple carbohydrates? (2)
1. Monosaccharides 2. Disaccharides
Which two cells only use glucose for energy?
1. Red Blood Cells (RBC's) 2. Brain (nervous system)
Where can starch be found in food? (3)
1. Rice 2. Pasta 3. Root vegetables
Fiber ______ the amount of bile we reabsorb which means there is a ______ in cholesterol
Decrease/decrease
Which disease does dietary fiber help in particular?
Diabetes, because it decreases the risk of hyperglycemia
Which carbohydrates have two sugar molecules?
Disaccharides
What is the second way a diabetic should try and eat healthy with CHO?
Eat as many whole grains as possible
What is the second way an avid exerciser should try and eat healthy with CHO?
Eat as many whole grains as possible
What is the second way most people should eat healthy with carbohydrates?
Eat as many whole grains as possible (not grains that are made with enriched flour)
What causes our blood sugar to increase?
Eating
Eating a lot of added sugars means you are consuming a lot of _____ calories ...
Empty
What is another term for added sugars?
Empty calories
Added sugars add to a persons _____ calories and often leads to _____ of calories?
Empty/overconsumption
What is the primary use of CHO?
Energy for high intensity physical activity
Where do we store healthy glucose?
The liver and skeletal muscle as glycogen
In relation to fiber, what is considered to be the soluble part?
The meat (or pulp) of a fruit or vegetable (Example: the middle of an apple or pear)
In relation to fiber, what is considered to be the insoluble part?
The peel or skin of a fruit or vegetable (Example: kiwi fruit or potato)
How does a person develop type I diabetes?
Their immune system attacks/kills the pancreas cells that create insulin, so then the person cannot make insulin
Why is juice not healthier than pop?
Their sugar content is almost exactly the same
Why are the complex carbohydrates referred to as "complex"?
They are too big to absorb
What happens to people with type II diabetes?
They become insulin resistant because their skeletal muscle cells become resistant to insulin
What is wrong with a person who has hyperglycemia?
They have a difficult time with excess blood sugar
What is hypoglycemia?
Too little blood sugar
What is hyperglycemia?
Too much blood sugar
What does moderating/minimizing starchy foods do for diabetics?
Tries to minimize hyperglycemic events
What are disaccharides made up of?
Two sugar molecules
What are people with more body fat have more of a risk for?
Type II diabetes
What is the secondary use of CHO?
Used as glycoprotein as a structural component in the cell membrane
What is the third way avid exercisers should try and eat healthy with CHO?
Using starchy foods to maintain glycogen
What happens to the excess glucose when glycogen in the liver and skeletal muscle is full?
We convert that glucose (CHO) into fat and then we store it as fat
Why do monosaccharides become evil?
We overindulge in them and make them evil
What can an excess of calories lead to? Why?
Weight gain, because of an increase in body fat
When is insulin released?
When there is too much blood glucose (sugar) in our blood
When is carbohydrate's energy stored as fat?
When we consume excess of our personal needs
Is honey technically healthier than HFCS? Why/why not?
Yes, because although honey has very little micronutrients, it has more than HFCS (which does not have any)
Can we reabsorb bile? Why?
Yes, because it is useful for us