Nutrition 1 - Carbs

Dextrins are broken into ______.

Maltose (2 glucose units bonded together).

What are simple carbohydrates?

Monosaccharides that are broken down quickly by the body to be used as energy

What does dietary fiber consist of?

Non-digestible carbs and lignin that are intrinsic and intact in plants

What principle is nutritional medicine based on?

Nutrients are required for proper function of all the biochemical processes on which our bodies depend

When treating symptoms of diseases, what are some underlying causes aside from genetics?

Nutritional and environmental factors

How should fiber be introduced in the diet?

SLOWLY -- too much, too fast can cause fluid imbalance or mineral deficiencies by reducing absorption and increasing the excretion of minerals such as iron and zinc

Compare and contrast: digestion rate for simple vs. complex carbs

Simple: fast Complex: slow

Compare and contrast: glycemic levels for simple vs. complex carbs

Simple: high Complex: low

Compare and contrast: effect on insulin levels for simple vs. complex carbs

Simple: insulin spike Complex: insulin levels stay low

Compare and contrast: fiber content for simple vs. complex carbs

Simple: low fiber/refined/processed Complex: high fiber

Polysaccharides are further divided into what?

Starch and fiber

What are some health issues associated with under-nutrition?

> osteoporosis > mental issues > dry, scaly skin > poor immune function > poor growth > decaying teeth > fatigue/low energy > inability to absorb/digest foods > reproduction problems

Which value is used when an RDA cannot be determined?

AI value

What is an RDA?

Average daily dietary intake level that is sufficient to meet the nutrient requirements of 97-98% of healthy individuals

Fiber contains glucose units that are held together by ____________.

Bonds the digestive system can't break down

What does DRI stand for?

Dietary Reference Intake

True or False: Fiber is stored in the body.

False --> it is mostly eliminated via the colon

What is the main source of fuel in our bodies?

Glucose (i.e. CHO)

Starch contains glucose units held together by ____________.

Glycosidic bonds

Glucose provides about _____ of the energy used by our muscles and other tissues. a. 1/5 b. 1/3 c. 1/2

c. 1/2

Which macronutrient does our body need the most?

carbohydrates

What are the 3 possible fates of carbohydrates in our bodies?

1. Used immediately for energy 2. Stored as glycogen in liver or muscles 3. Turned into fat

How are carbohydrates categorized?

1. polysaccharides 2. monosaccharides 3. disaccharides

Carbohydrates provide how many kilocalories per gram?

4 kcal/g

What percentage of our daily energy should carbohydrates make up?

45-65%

Glucose is the ONLY source of energy used by ______ and the PRIMARY fuel source for ______.

> RBCs > the brain

An ERA value is particular to which personal factors?

> age group > gender

Insoluble fibers (e.g. cellulose, lignins) reduce the risk of:

> constipation > diverticulosis > certain cancers > heart disease > obesity

Soluble fibers (e.g. pectin, beta-glucan, psyllium) reduce the risk of:

> constipation > heart disease > diabetes mellitus > obesity

What happens during the process of refining grains?

> loss of many nutrients > improves digestibility of CHO in the endosperm of the grain = rapid rise in blood glucose and increased demand for insulin

What are some health issues associated with over-nutrition?

> obesity > sleep apnea > heart disease and stroke > depression > type II diabetes > gout > osteoarthritis > reproduction problems

How does the absorption of fructose occur?

By facilitated diffusion

What does an ERA value tell you?

Daily intake value of a nutrient requirement that is estimated to meet 1/2 the healthy individuals in a life stage and gender group

What are the cardiovascular health benefits of fiber?

Decreases lipoprotein concentration in the blood, cholesterol, triglycerides, and VLDL

Carbohydrates are broken down in the mouth by salivary amylase into ______.

Dextrins

RDA does not exist without which value?

ERA (i.e. No ERA = No RDA)

What is the goal of the dietary guidelines set by the USDA and Dept. of HHS?

Encourage Americans to focus on eating a healthful diet, one that focuses on foods and beverages that help achieve and maintain a healthy weight, promote health, and prevent disease

What does ERA stand for?

Estimated Average Requirement

True or False: Avoiding sugar can help reduce the risk of Type II diabetes.

FALSE - eating sugar does not cause diabetes

True or False: Carbohydrates are a main cause of obesity.

FALSE - kilocalories, not carbs, are the main contributors to weight gain

True or False: Aspartame causes cancer in humans.

FALSE - no scientific evidence to prove this

True or False: Most Americans consume enough fiber in their diet.

FALSE -- only consume about half the recommended amount of fiber

What is the Upper Intake Level (UL)?

Highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population

What does functional fiber consist of?

Isolated, non-digestible carbs that have beneficial physiological effects in humans

What are the health effects of consuming < 50 g/d of carbohydrates?

Ketosis --> dehydration and change in chemical balance of blood

What is the purpose of the dietary guidelines set forth by the USDA and US Dept. of HHS?

Provide science-based advice for: > ages 2 years and older > those at increased risk of chronic disease

The AI value is used when which other value cannot be determined?

RDA

What does RDA stand for?

Recommended Daily Allowance

What are DRIs?

Reference values that quantitative estimates of nutrient intakes to be used for planning and assessing diets for healthy people

Compare and contrast: forms of storage for simple vs. complex carbs

Simple: stored as fat Complex: used for energy

What are complex carbohydrates made of?

Sugar molecules that are strung together in long, complex chains

True or False: Whole grains are more nutrient-dense than refined grains.

TRUE - contain more fiber and nutrients than refined grains which have had much of the grain kernel removed during processing

True or False: Soda and other sugar-sweetened beverages play a big role in Americans' rising rate of obesity.

TRUE - much of the added sugars and excess kilocalories in the American diet come from sodas and other sugary beverages. Consuming more kilocalories than are necessary to meet energy needs causes weight gain.

What is Adequate Intake (AI)?

The recommended average daily intake based on observed/experimentally determined estimates of nutrient intake by a group of healthy people?

As intake increases above the UL, what else increases?

The risk of adverse effects (i.e. Start to see physiological effects past the UL)

True or False: Carbohydrates help to spare protein, allowing protein to perform other essential functions

True.

How does the absorption of glucose occur?

With a sodium-dependent carrier and ATP

What are GI benefits of fiber?

normalize bowel movements, help control glucose levels, may lower cholesterol levels