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104 Cards in this Set
- Front
- Back
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How much fiber does whole wheat have? How much fiber does whole grain have? |
Whole wheat: 2g Whole grain: 6-10g |
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What in fiber can lead to blockages? |
Binders |
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What kind of agent are binders in fiber? |
Chelating agent |
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Something that binds to minerals to carry them out of the body? [Found in fiber] |
Chelating agents |
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3 types of carbs |
glucose protein fat |
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DRI measure for carbs: |
zero |
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how much sugar does the DRI reccommned |
less than 10% of carb intake should be sugar |
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What happens if you use fat for energy |
Acidosis |
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what form of sugar does fructose and galactose break into? |
glucose |
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where do carbs travel to first once they are in the bloodstream? |
liver |
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lactose intolerance is caused by the inability to produce -------- |
lactase |
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the basic carb that each cell uses for energy is? |
glucose |
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if the body is below a healthy minimum, fat will turn into ----- instead of glucose |
ketones |
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protein can turn into glucose when there are severe ------- |
deficiencies |
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As glucose increases, what organ begins to uptake the glucose and convert it to insulin? |
pancreas |
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As glucose increases, what does the pancreas release?> |
insulin |
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as glucose decreases what does the pancreas release? |
glucose |
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what is excessive glucose stored as? |
glycogen |
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two types of GI levels [glycemic index] that are related to fullness |
low GI hI GI |
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At what glycemic index level do carbs digest slowly so you feel fuller longer? |
Low GI |
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At what glycemic index level do carbs digest quickly and leads to high levels of glucose? |
high GI |
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what is one main cause of rising gluten intollerance? |
Excessive exposure to gluten due to processed foods |
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sugar contributes to ---------- but does not cause it. |
obesity |
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what is more closely linked to diabetes than sugar intake? |
body fat percentage |
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sugar is only a risk factor for heart disease if it causes---- |
weight gain |
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Two main factors of gum and dental disease |
sugar and starch |
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does sugar cause hyperactivity? |
Nah, trick, nah, trick. call me steve-o. |
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TAKE A STUDY BREAK |
Seriously, stop ignoring this card. |
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can sugar alcohols get you drunk? |
no. idiot. |
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Do sugar alcohols produce a high or low Glycemic index response? |
Low |
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how fast do they enter the bloodstream? |
Slowly [slower than sugar] |
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main side effects of sugar alcohols |
runny poop, stomach aches, and gas. think sugar free harribo gummy bears |
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Do sugar alcohols and artifical sweetners cause tooth decay? |
no |
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is it a better idea to use artifical sweetners or go the natural route? |
Its better to use real sugar, but in moderation it is safe. |
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5 most common artificial sweetners |
Saccharin-Sweet n Low Aspartame- Equal/nutrisweet Sucralose- splenda Stevia/Erythitol Nectresse |
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Which artificial sweetner causes cancer in lab animals |
Saccharin |
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which artificial sweetner is made form two amino acids |
Aspartame |
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What two amino acids make up aspartame? |
Phenylalanine aspartic acid |
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How much sweeter than sucrose is sucralose? |
600x |
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In sucralose, there is a weird chemical combination and exchange. What exchange is this...[need to know] |
3 Chlorine substitute for 1 hydrogen and 1 oxygen |
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which artifical sweetner doesn't cause gastrointestinal effects? |
Stevia |
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which artificial sweetner is actually naturally found in fruit |
stevia |
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which artifical sweetner comes from monk fruit |
nectresse |
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which artificial sweetners can be used in cooking |
stevia and nectresse |
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How often do the following foods contain fat? Oil Solid Fat Meat and poultry legumes dairy grains veggies avacodoes and coconutes |
always always sometimes never sometimes sometimes very rarely always |
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what are organic compounds that are soluble in organic solvents but not water? |
lipids |
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two types of lipids include.. |
visible such as fat on steak invisible such as butter in a cake |
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a glycerol plus 3 fatty acids is known as a... |
triglyceride |
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without carbs, fat breaks down incompletely into... |
ketones |
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what does not use fat for energy |
the brain and cns |
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what type of fat has only H bonds |
saturated fat |
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what type of fat has one point of saturation [examples] |
monounsaturated olive oil, canola oil, peanut oil |
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what type of fat has multiple points of saturation [examples] |
polyunsaturated corn, cottonseed oil, soybean |
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what omega number is linoleic acid? |
Omega 6 |
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What omega number is linoleNic acid? |
omega 3 |
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what makes ecosanoids? |
Omega 3 |
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3 body functions of linolenic acid/omega 3 |
muscle movements blood cot formation injury and infection response |
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what transports fats by being a transport vehicle? |
lipoproteins |
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what are the four major classes of lipoproteins? |
Chylomicron, VLDL, LDL, HDLs |
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Wht type of lipoprotein transports triglycerides to the fat deposits under the skin and muscles |
chylomicron |
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What lipoprotein transports cholesterol to arteries |
ldl |
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what type of lipoprotein removes cholesterol from the body |
hdl |
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3 unchangeable risk factors for heart disease |
being male, aging family history |
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why doe women have a lower chance of heart getting disease? |
estrogen plays a role in protection |
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what makes up a phospholipid |
2 fatty acids + glycerol + phosphorus containing molecule |
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what type of cholesterol is a precurser for making bile |
sterol |
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where are emulsfiers created and where are they stored? |
made in liver, stored in gallbladder |
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two interesting types of sterols |
vitamin D sex hormones |
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recommendations on cholesterol |
keep total consumption around 20-35% of caloric content try to keep fat below 10% keep trans fat below 1% |
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When you add an H to an unsaturated fat, what is this called |
hydrogenation |
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what kind of foods contain hydrogenated products |
dairy and beef processed foods |
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is hydrogenation in foods good or bad for you? |
bad for you. it increases your bad cholesterol or ldl and decreases your good cholesterol or hdl |
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3 common fat replacers |
fiber sugar protein |
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unnatural fat replacer made from a sucralose polymer |
olestra |
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2 Major problems associated with olestra |
Digestive issues phytochemical loss |
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------ oil may protect against heart disease |
olive |
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What type of diet is high in fat but still results in less heart disease? why do we think this is |
Medeterranian diet more veggie and fruit intake along with more exercise. |
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without ---- the body can not make proteins |
essential amino acids |
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how many essential amino acids are there? |
9 |
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what connects amino acids together |
peptide bonds |
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what do cells use for energy? |
amino acids |
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what is the trigger for genes to build more muscle tissue? |
exercise |
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are predigested proteins good for you? |
no |
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The 9 essential amino acids, [i dont think she expects us to know the names?] |
•Histidine• Isoleucine •Leucine •Lysine •Methionine •Phenylalanine •Threonine •Tryptophan •Valine |
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how long do red blood cells live how long does the lining of your intestines live? |
3-4 months 3 days |
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5 Roles of proteins and amino acids |
Supports growth/maintenance: Muscle, hair, nails, skin, blood cells Building enzymes, hormones and Antibodies building Maintaining fluid/electrolyte balance Maintain acid base balance Provide energy |
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Each day -----% of available amino acids are irretrievably diverted to other uses |
25% |
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What Hormones are made of? |
proteins |
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what is the large protein found in blood? |
antibodies |
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too much fluid in cells can lead to ----- too little fluid in cells leads to ----- |
rupture plasmolysis |
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Is their any kind of special protein storage in the body? |
no. proteins and amino acids can not be stored if oversupplied |
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a protein that contains all the essential nutritents is known as.... |
a complete protein |
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the principle that if you limit one of the 20 amino acids you can limit your protein synthesis is the.. |
all or none principle |
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two or more amino acids whose complement each other in such a way that the essential amino acids missing from one are supplied by the other. these are known as |
complimentary proteins |
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Some examples of complete proteins include... |
quinio, soy, dairy, animal products, |
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DRI protein reccomendation |
.8kg of total body weight should be protein |
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calculation for figuring out total protein you should be getting |
[lbs/2.2 ]x .8 |
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The Amount of nitrogen consumed vs. excreted determines the amount of protein in an individual. this is known as... |
nitrogen balance |
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healthy adults sholud have their nitrogen balance at.... |
equilibrium |
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what is the worlds leading form of malnutrition |
protein deficiency |
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protein deficiency is also known as... |
marasmus |
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Some of the side effecst of marasmus or protein deficiency |
loss of muscle and fat slow metabolism abnormal body temperature Brain development stunted Enlarged or fatty liver Fluids leaks out of blood and accumulate in belly/legs causing edema liver loses its ability to clear poisons from body |
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what are the benefits of over consumption of protein? |
There are none |
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fat and water soluble nutrients that perform specific functions are known as... |
vitamins |
