Chapter 4: Carbohydrates Pt. 1
Dietary Recommended Intake of fiber;
28 g/day
Each gram of carbohydrate is _______. Both _________ and _____ supply energy for daily activities.
4 kcal ; carbohydrates ; fats
What is the dietary guidelines for added sugar?
<10 calories/day
Carbohydrates are... (3)
A macronutrient, ideal nutrient and energy source to all cells, critical energy source for the brain.
What are whole grains made up of?
Bran (fiber/vitamin), Germ (protein/vitamin) , and Endosperm (protein/vitamin)
What does CHO stand for and what does the name of it mean?
Carbohydrates ; "carbon and water"
What is soluble fiber? What does it do?
Dissolves in water forming a gel ; binds with bile
What is functional fiber and where is it found?
Extracted from plants and added to food or taken as a supplement ; food additive
What is insoluble fiber? How can it benefit us?
Fiber that does not dissolve in water which provides bulk to ease elimination ; decreased risk of colon cancer.
Where do we get soluble fiber? How can it benefit us?
Fruits, oats, and flaxseeds ; lower risk of heart disease.
Name three monosaccharide combinations that work together to form disaccharides.
Glucose + Galactose = Lactose ; Glucose + Glucose = Maltose ; Glucose + Fructose = Sucrose
Name 5 types of sugar, its other name, and its food sources.s
Glucose, "blood sugar" (fruit, veggies, grains) ; sucrose, "table sugar" (cane and table sugar) ; fructose, "fruit sugar" (fruit) ; maltose, "malt sugar" (grains) ; lactose, "milk sugar" (milk)
Name 5 carbohydrate sources.
Grains / fruits / dairy products / some veggies (potatoes, corn, peas) / sugar.
What type of sweetener is non-nutritive, alternative, or artificial? How much energy does it provide?
High-Intensity ; Little or no energy
What happens to excess sugar?
It is converted to triglycerides to be stored in fat - in blood, triglycerides can cause inflammation and plaque build up.
What is the problems from over consuming added sugar?
It is stored as fat which causes inflammation which leads to diabetes, heart disease, or cancer.
What is the benefits of fiber?
It normalizes blood cholesterol and glucose levels and maintain healthy bowel functions.
What does added sugar do to foods and calorie intake?
Less nutrient dense ; more calories
What are multi grains? Are they healthier?
Made using different types of grains ; not always because they often have brain and germ removed so they are not a whole grain product.
What does "poly" mean?
Many
Where can we get dietary fiber from?
Mostly grains and vegetables
Does sugar cause diabetes?
No
Whole grain sources;(5)
Oats, Brown/Wild rice, Corn, Whole grain pasta, whole wheat.
Are natural sugars like honey healthier?
Once natural or unnatural sugar enters the body it is all the same.
What is a monosaccharides main function? Name 3; (gives good flavor)
Quick release energy source; glucose, galactose, fructose
How does a diet with high fiber help reduce risk of heart disease?(4)
Reduce absorption of cholesterol, keeping blood glucose normal, reducing food intake by making it feel full, preventing obesity.
What is refined grain?
Refined grain is when bran and germ is taken from whole grain and contains less fiber.
What do carbohydrates break down into?
Simple (monosaccharides, disaccharides) and Complex (polysaccharides)
What are two types of carbohydrates and how do they effect your blood sugar?
Simple/Refined (quick spike) ; Complex (slow gradual)
How to plants store carbohydrates and what do our bodies break it down into?
Starch ; glucose
Polysaccharides contain what (3) and are also known as?
Starch, fiber, glycogen ; complex CHO with a slow release of energy.
What is a polysaccharides main function? Name 3; (can get stored)
Storage form ; cellulose, glycogen, starch
What is fiber?
Structural forms of glucose in plant leaves, stems, and seeds.
What is the name of table sugar? What is the amount ok kcals provided by all types of table sugar?
Sucrose ; 16 kcals in 1 teaspoon
What is added sugar?
Sugar added during the processing/packaging of foods.
What does soluble fiber do once in the body?
Swells like a sponge in the stomach giving food a jellylike bulk that makes you feel full.
The U.S. Enrichment Act of 1942 required;
That refined breads have iron, niacin, thiamin, and riboflavin be added to all refined grain products to prevent deficiencies.
What is a disaccharides main function? Name 3; (length supports movement)
Trasport Form ; lactose, sucrose, maltose
Why do we receive no calories from fiber?
We do not produce and enzyme to digest it.
Whole wheat is ______ if you look on label it should be the __ ________.
Whole grain ; 1st ingrediant
What are healthy sources of complex CHO?
Whole grains, whole fruits, low fat dairy, beans, and sweet potato.
Total fiber = _________ + ________
dietary fiber ; functional fiber
As products with HFCS (________ + _______) have _______, levels of _______ and health related problems have ________ because of more calorie consumption.
glucose ; fructose ; increased ; obesity
What is the stored glucose in the muscles called? When is it especially important?
glycogen ; glucose (in blood) ; exercise
Whole grain;
has NOT been refined to remove bran or germ
Fiber lowers the risk of (3)
hemorrhoids, appendicitis, and diverticula.
There is _________ evidence to say that ________ is any ____ healthy than other types of sweeteners.
insufficient ; high fructose corn syrup ; less
Where is dietary fiber found?
naturally in plants
Fiber ______ up _____ time and prevents _________.
speeds ; transit ; constipation
