Carbs

Question 1

What are examples of natural sugars?

Answer 1

Fruit, honey

Question 2

What is the WHO recommended for the percent of energy that should be coming from added sugars?

Answer 2

Less than 10%

Question 3

What is the AMDR for carbs?

Answer 3

45-65% of energy

Question 4

What is the RDA for carbs?

Answer 4

130 grams per day

Question 5

What are the complex carbs?

Answer 5

Starch and glycogen

Question 6

Where can we find starch?

Answer 6

Bread, rice, corn

Question 7

Where do we store glycogen?

Answer 7

Liver and muscle

Question 8

How much glycogen is stored in both liver and muscle?

Answer 8

Liver - 400 kcal

Muscle - 1400 kcal

Question 9

What type of carb increases GI tract motility?

Answer 9

Insoluble dietary fiber

Question 10

What is the recommendation for fiber per gender?

Answer 10

Females - 25 grams per day

Males - 38 grams per day

Question 11

What is the normal fasting blood glucose range?

Answer 11

70-99 mg/dL

Question 12

From where do we secrete insulin to regulate blood glucose?

Answer 12

Pancreatic beta cells

Question 13

From where do we secrete glucagon?

Answer 13

Pancreatic alpha cells

Question 14

What pathways are stimulated by glucagon?

Answer 14

Glycogenolysis and gluconeogenesis

Question 15

What is stimulated by insulin secretion?

Answer 15

1 glycogen
2 triglycerides
3 GLUT4

Question 16

Where do we find GLUT4?

Answer 16

Muscle and adipose tissue

Question 17

For endurance and resistance exercise, what should be the carb to protein ratio post exercise?

Answer 17

3:1

Question 18

Natural sugars make up what category of macronutrients?

Answer 18

Carbs