Chapter 2

One cup of milk provides ______ grams of CHO in the form of _______________.

12 grams; lactose

What is the RDA for total carbohydrate?

130g for both adults and children

What is the maximal level of sugar recommended?

25% or less of total calories consumed

How many more carbohydrates do "starchy" vegetables provide as apposed to watery vegetables?

3 times the amount of CHOs

What is the Adequate Intake (AI) for fiber for both men and women?

38 grams for men; 25 grams for women

How many grams of CHO does cottage cheese have?

6 grams

Normally, _______ of starch is digested usually within 1-4 hours after eating.

95%

What does soluble fiber do? What are some sources of soluble fiber?

It delays the emptying of the stomach which may affect blood sugar levels and have a beneficial effect on insult sensitivity and help control diabetes; lowers total and LDL blood cholesterol -oatmeal, oat cereal, lentils, apple, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots

What is the Glycemic index? Who might this help?

It is determined by comparing the impact on blood glucose after 50g of food sample is eaten compared to the impact of 50g of pure glucose or white bread -may hep diabetics and athletes

What are the two major classes of carbohydrates?

Simple sugars (monosaccharides and disaccharides) and complex carbohydrates (polysaccharides)

Which fruits get the majority of their calories from fat?

avocado, olives, coconut

What are polysaccharides? What are the 3 types?

carbohydrates that consist of many sugars -starch -glycogen -fiber

What are some examples of empty calories?

comes from added sugar and syrups (pancake syrup, added sugar, jelly, coca cola, chocolate milk)

What is fiber?

generally considered a group name for polysaccharides that cannot be digested by human enzymes- also known as "roughage". they can be categorized as insoluble or soluble

What is starch?

glucose not used by plants is stored as starch -two types: amylose and amylopectin -makes up grains: the world's major food crop, foundation of all diets, consists of potatoes, dried peas and beans, and other starches

Where is fiber located in fruits?

in the skin

What is glycogen?

it is the animal version of starch; humans have a limited supply of glycogen stored in the liver and muscles; liver glycogen breaks down and releases glucose into the bloodstream between meals to maintain normal blood glucose levels and provide fuel for tissues. There is no dietary source of glycogen except for minuscule amounts of it in shellfish

What does fiber do for the colon lining?

it serves as a source of energy (calories) for the mucosal lining of the colon because the fibers are fermented by bacteria in the colon to produce Co2, methane, hydrogen, and short-chain fatty acids

What are disaccharides? What are the 3 primary ones?

made of two linked monosaccharides -sucrose, maltose, lactose

What provides the majority of calories in vegetables?

starch and some sugars

Almost all of the calories in fruit comes from _______________ with small amounts of ____________ and minute quantities of _____________ providing negligible calories.

sugar (mostly fructose), starch, protein

What is commonly assumed about fiber?

that it does not provide any calories because it is not truly digested by human enzymes and may actually trap macronutrients eaten at the same time and prevent them from being absorbed

What is the acceptable macronutrient distribution range (AMDR) for carbohydrates?

that they provide 45% to 65% of total calores

What are monosaccharides? What are three most common?

the simplest of all sugars, they do not normally occur as free molecules in nature but as basic components of disaccharides and polysaccharides -glucose, fructose, galactose

What is glycemic response to carbohydrates (sugars)?

there is an increase in blood glucose levels in the body

What are "refined grains"?

they are rich in starch but lack the fiber, vitamins, trace minerals, fat, and phytochemicals found in whole grains; enriched grains are required to be fortified with folic acid -examples: white flour, white bread, white rice, and refined cornmeal

Whole grains contains the _____________ ______________ while refined grains just contain the ______________________.

whole kernel (bran, endosperm, and germ) endosperm

1 serving of fruit = ? carbohydrates

~15 grams CHO

1 serving of grains = ? carbohydrates

~15 grams CHO

1 serving of starch vegetables = ? carbohydrates

~15 grams CHO

What is the difference between dietary and functional fiber?

-Dietary fiber refers to intact and naturally occurring fiber found in plants -functional fiber refers to fiber that has been isolated or extracted from plants tha has beneficial physiologic effects in the body

How are carbohydrates digested by the body?

1) cooked starch begins to undergo digestion in the mouth by the action of salivary amylase 2) stomach churns and mixes contents 3) most carbohydrate digestion occurs in the small intestine, where pancreatic amylase reduces complex carbs into shorter chains and disaccharides 4) Disaccharidase enzymes on the surface of the cells in the small intestine split dissaccharides into monosaccharides (monosaccharides are the only form of carbohydrate the body is able to absorb intact and the form all other digestible carbohydrates must be reduced to before they can be absorbed)

What are some functions of carbohydrates? Describe them.

1) glucose for energy: the primary function of carbohydrates is to provide energy for cells; the brain is totally dependent on glucose for energy 2) protein sparing: consuming adequate carbohydrates "spares" proteins from being used for energy, leaving it available to do its special functions 3) preventing ketosis: without adequate glucose, fat oxidation prematurely stops at the intermediate step of ketone body formation. This can cause nausea, fatigue, loss of appetite, and ketoacidosis