Nutrition Chapter 2 - Carbohydrates (CHOs)

The average American consumes __________ tsp of added sugar per day.

28.7 tsp (460 kcal)

Recommended Daily Intake of Fiber:

Adults Under 50: Adults Over 50: - Men 38g/day - Men 30 g/day - Women at least 25 g/day - Women 21 g/day

__________ is NOT an indicator of a whole grain. Bread can be brown due to molasses or other added ingredients.

Color

Carbohydrates (CHOs) that can protect fats are called __________.

Anti-Ketogenic

Glucose is the primary source of ENERGY for the __________.

Brain

__________ helps move the food mass along, stimulates normal muscle action, and forms feces for elimination of waste products.

Bulk

Glucose is also known as __________.

Dextrose

__________ is the MOST IMPORTANT type of insoluble fiber.

Cellulose

Soluble Fiber helps to reduce __________ by forming a gel-like consistency and delaying emptying in the INTESTINE.

Diarrhea

__________ are POLYSACCHARIDES but human DO NOT have the enzymes to digest them. They are NATURALLY FOUND in plants.

Dietary Fibers

Cooking starch(es) first, makes them easier to be __________.

Digested

The body's glucose supply mainly comes from the __________.

Digestion of Starch

Choose foods that name WHOLE GRAIN ingredients __________ on the label's ingredient list (e.g., whole wheat flour, whole-grain corn).

First

__________ is the sweetest of the simple sugars and is found in fruits (as fruits ripen, their starch turns to sugar).

Fructose

Although staple foods are nutritious, they DO NOT provide the __________ of nutrients.

Full Healthy Range

Insoluble Fibers DO NOT dissolve in water, so it passes through the __________ relatively intact. They also increase the speed of passage for food and waste in the gut.

GI Tract

__________ is a product of lactose (milk sugar) digestion and is converted into GLUCOSE by the LIVER.

Galactose

Carbohydrates (CHOs) are digested into __________.

Glucose

Food and beverages with added sugars have a high __________. This means that they cause your BLOOD SUGAR LEVELS to shoot up very fast. This causes the PANCREAS to SECRETE excessive amounts of INSULIN.

Glycemic Index

__________ or ANIMAL STARCH is the storage form of GLUCOSE in humans. It is NOT a significant source of carbohydrate (CHO) in the diet.

Glycogen

Monosaccharides require NO DIGESTION. They are rapidly ABSORBED from the INTESTINE into the BLOOD and may be used for energy or may be stored as __________ in the liver.

Glycogen (a complex CHO)

Rice, Wheat, Corn & Oats are all examples of __________.

Grains

Soluble Fibers include __________ and dissolve in water to form a gel. They delay STOMACH EMPTYING, making you feel full.

Gums & Pectin

__________ = (Glucose + Galactose) is only found in the milk of cows and humans.

Lactose

Fructose is converted to GLUCOSE by the __________.

Liver

Glycogen is formed by and stored primarily in the __________, and to a lesser extent in MUSCLES.

Liver

Soluble Fiber ↓ __________ (bad) cholesterol by interfering with the absorption of dietary cholesterol

Low-Density Lipoprotein (LDL)

Polysaccharides have __________ sugar units.

MANY sugar units

__________ = (Glucose + Glucose) is NOT found in the diet and occurs in the body as an intermediate breakdown of starch.

Maltose

Polysaccharides are complex carbohydrates (CHOs) made of __________ units (e.g., starch, glycogen, and fiber) and are common sources of energy (e.g., starch)

Many Single-Sugar

Carbohydrates (Defenders of Protein): Help to regulate protein __________. With enough CHOs in the diet to meet general body energy needs, proteins are NOT broken down for energy.

Metabolism

__________ is the process that strips away the bran and the germ; making the grain easier to CHEW, easier to DIGEST, and easier to KEEP without refrigeration.

Milling

The BRAIN has an extremely tight bond with GLUCOSE. Because it DOES NOT store glucose, it depends on a __________ of glucose from the blood.

Minute-To-Minute Supply

__________ have ONE sugar unit: SIMPLE CARBOHYDRATES (CHOS). They are a SINGLE sugar unit and are the BUILDING BLOCKS for all CARBOHYDRATES (CHOs).

Monosaccharides - any of the class of sugars that cannot be hydrolyzed to give a simpler sugar (e.g., glucose, fructose, galactose)

Glucose is the __________ important simple sugar in the human metabolism.

Most (Important)

Starch is the __________ carbohydrate in the diet and the world and is contained in many STAPLE FOODS.

Most Common (CHO)

__________ are used as artificial sweeteners in food products. They have NO carbohydrates (CHOs) and provide NO kilocalories (kcal).

Nonnutritive Sweeteners

Galactose is __________ as a free monosaccharide in the diet.

Not Found

Most staple foods are inexpensive, __________ foods.

Plant-Based

__________ are COMPLEX carbohydrates (CHOs).

Polysaccharides - a carbohydrate whose molecules consist of a number of sugar molecules bonded together (e.g., starch, cellulose, glycogen)

Limit of avoid foods and beverages with:

- Added Sugars - Refined Grains - Enriched Flour

Whole Grains have Three (3) Parts:

- Bran - Endosperm - Germ

Carbohydrates (CHOs) are made of __________.

- Carbon (C) - Hydrogen (H) - Oxygen (O)

Adverse Effects of High Glycemic Index Diets:

- Energy-Drain - Mood Swings - Weight Gain - ↑ Risk for Type 2 Diabetes (due to insulin resistance)

The Bran and Germ contain:

- Fiber - Vitamins - Minerals - Antioxidants

Three (3) Monosaccharides:

- Glucose - Fructose - Galactose

Both soluble and insoluble fibers help prevent conditions such as:

- Heart Disease - Constipation - Diabetes - Diverticulitis - Obesity

Nutrients Restored in Enriched Fiber Include:

- Iron - B-Vitamins (folic acid, riboflavin, niacin, and thiamin)

General Benefits of Dietary Fiber:

- Lowers Blood Cholesterol Levels - Promotes Normal Bowel Function and Prevents Constipation - ↑Satiety, which helps to prevent Obesity - Slows Glucose Absorption (fiber ↓ spikes in blood glucose and insulin secretion) - Protects against COLON CANCER

Food labeled with such words as: __________ are usually NOT whole grain products.

- Multi-Grain - Stone-Ground - 100% Wheat - Cracked Wheat - Seven-Grain - Bran

Examples of Nonnutritive Sweeteners:

- Saccharin - Aspartame - Sucralose - Acesulfame-K

Sources of Soluble Fiber:

- Secretions of plants and seeds (e.g., oats, legumes) - Intercellular Plant Material (e.g., fruit [oranges, apricots, mango, kiwi])

Food Sources of Insoluble Fiber:

- Skins of grains and seeds (e.g., whole grains [wheat bran is KING!]) - Stems and leaves of vegetables (e.g., celery, cabbage, carrots, broccoli) - Skins of fruits (e.g., apple skins)

Major Foods and Beverages with Added Sugars:

- Soft, Energy, Fruit & Sports Drinks - Candy, Cookies, Cakes - Pies & Cobblers - Sweet Rolls, Pastries, Donuts - Dairy Desserts (e.g., ice cream)

Carbohydrate (CHO) foods may either be __________.

- Sugars - Starches

Sudden increases in fiber can cause:

- Uncomfortable Gas - Bloating - Constipation

Refined Grains Include:

- White Bread - White Pasta - Enriched White Flour - White Rice

Carbohydrates to Eat:

- Whole Grains - Vegetables - Fruits - Peas and Beans

Whole Grains Include:

- Whole Wheat - Whole Oats - Whole-Grain Corn - Whole Rye - Brown Rice - Quinoa - Wild Rice - Popcorn

Examples of Starches:

- Yams - Beans - Bread - Potatoes - Pasta - Cereals - Tortillas

__________ are sugars and syrups that are added to foods or beverages when they are processed or prepared. This DOES NOT INCLUDE naturally occurring sugars such as those in milk and fruits.

Added Sugars

During CELLULAR RESPIRATION, cells break down GLUCOSE to release __________.

Adenosine Triphosphate (ATP)

Carbohydrates (Defenders of Fats): With enough CHOs in the diet, fats are not needed to supply large amounts of energy. CHOs can prevent the rapid breakdown of fats, which results in the production of __________.

Acidic Ketones

Glycogen is crucial for metabolism and energy balance. It helps maintain normal __________ during short-term fasting periods (e.g., sleep).

Blood Glucose Levels

Carbohydrates (CHOs) are classified according to the number of __________ that make up their structure.

Sugar (or Saccharide) Units

__________ are SIMPLE carbohydrates (CHOs).

Disaccharides - any of a class of sugars whose molecules contain two monosaccharide residues (e.g., sucrose, maltose, lactose)

__________ are calories from solid fats and/or added sugars. They add calories to foods but few or no nutrients.

Empty Calories

Cells use Adenosine Triphosphate (ATP) to supply their __________ needs.

Energy

Staple Foods are eaten regularly (even daily), and supply a MAJOR PORTION of a person's __________ needs.

Energy & Nutritional

__________ is flour with specific nutrients returned to it that have been lost during milling, is LOW in FIBER and has a HIGH GLYCEMIC INDEX.

Enriched Flour

Example of a NON-DIGESTIBLE polysaccharide:

Fiber

Both SOLUBLE and INSOLUBLE fibers are equally important for __________.

Health & Digestion

High amount of glucose are also found in __________.

High Fructose Corn Syrup (HFCS)

Fructose is also found in __________ (which is found in processed foods and soft drinks).

Honey & High Fructose Corn Syrup (HFCS).

Severe __________ may cause brain damage, which may result in coma or death.

Hypoglycemia - a condition characterized by abnormally low blood glucose (blood sugar) levels, usually less than 70 mg/dl.

Glycogen is broken down into GLUCOSE for ENERGY when needed. It protects cells from __________ and INJURY.

Impaired Metabolic Function

Fiber intake should gradually __________.

Increase (↑)

__________ is gut-healthy fiber because it has a laxative effect and adds bulk to the diet. It is a harder, more coarse fiber.

Insoluble Fiber

Glucose is the body's __________ of ENERGY. (glucose + oxygen → CO₂ + H₂O + ATP + heat = CELLULAR RESPIRATION)

Key Source

Carbohydrate (CHO) foods are __________ foods. They are rapidly digested by the body to yield energy.

Quick-Energy

__________ have no bran or germ, retain ONLY the STARCHY ENDOSPERM, and have a HIGH GLYCEMIC INDEX (the starch in the endosperm is quickly digested into glucose).

Refined Grains

Cellulose adds BULK or __________ to the diet.

Roughage

Compared to simple sugars, STARCH breaks down more __________ and supplies energy over a longer period of time.

Slowly

__________ helps absorb water in the gut, slowing down the transit time of food that is stored there.

Soluble Fiber

Dietary Fibers are either __________.

Soluble or Insoluble

A __________ is a food that makes up the dominant part of a population's diet.

Staple Food

Example of a DIGESTIBLE polysaccharide:

Starch

Nonnutritive Sweeteners are much sweeter than __________ thus extremely small amounts are needed to produce a sweet taste.

Sucrose

Disaccharides have __________ sugar units.

TWO sugar units

A source of Sucrose = (Glucose + Fructose) is common __________, made from sugar cane.

Table Sugar

Carbohydrates can protect or SPARE proteins for their major roles in __________.

Tissue Growth & Maintenance

Disaccharides are composed of __________ units linked together.

Two Single-Sugar

A HIGH INTAKE of empty calorie foods may cause __________.

Weight Gain

__________ are high in fiber which slows the absorption of sugar into the blood after meals, thus providing long-lasting energy; keeping you fueled for hours.

Whole Grains

The world's leading staple foods are:

∙Rice ∙Corn (maize) ∙Wheat ∙Potatoes