nutrition chapter 4

refining the grain served two purposes, they were

(1) It helped keep flour from spoiling—because if not removed, the oily germ would quickly turn rancid when exposed to air and (2) it provided a desirable consistency—in white bread, a soft and smooth texture.

what are the two types of artificial sweeteners

(1) those that are a source of calories, the nutritive sweeteners, and (2) those that are not, called the nonnutritive sweeteners.

popular items with added sugar

(a) 12-ounce soda: 132 calories of added sugar (b) 1 cup canned peaches in heavy syrup: 115 calories of added sugar (c) 1 donut: 74 calories of added sugar (d) ½ cup vanilla ice cream: 48 calories of added sugar

Most Americans consume too much added sugar, eating on average about ___ calories per day, or 13% of total calories. it is recommended you eat less than 10%

270

The Health and Medicine Division (HMD), the health arm of the U.S. National Academy of Sciences, recommends that men younger than 50 years consume __ grams of fiber per day and women younger than 50 years consume __ grams of fiber a day. Only about 5% of Americans meet these goals, consuming an average of 17 grams of fiber a day.

38 25

how much energy does a carbohydrate provide?

4 kcal of energy per gram

__% of people have had cavities that developed at 18 years and older.

85%

health benefits of soluble fiber

A higher intake of soluble fiber has been shown to reduce the risk of coronary heart disease. Diets high in soluble fiber also slow the emptying of food from the stomach into the small intestine, which may extend the sensation of fullness following a meal. Many soluble fibers also slow digestion and absorption and reduce the rise in blood glucose following a carbohydrate-containing meal, which may improve blood glucose control in those with diabetes

health benefits of soluble and insoluble fiber

Another bonus is that a high intake of foods rich in both insoluble and soluble fibers may reduce risk of some types of cancer. In addition, nutrition surveys demonstrate that high-fiber diets are more likely to be nutrient-dense and lower in saturated fats, sodium, and added sugar

What are carbohydrates?

Carbohydrates are molecules made up of carbon, hydrogen, and oxygen arranged as one or more sugar units

______ _____is undigestible carbohydrates that are present naturally in intact plant foods.

Dietary fiber

health benefits of insoluble fiber

Fiber (particularly insoluble fiber) is healthful in part because it softens stools and thereby helps maintain regular bowel movements and reduces the risk of hemorrhoids and diverticular disease. Insoluble fiber has also been shown to decrease the risk of diabetes.

______ ______ is nondigestible carbohydrates that have been added to a food product and have health benefits that are similar to those of dietary fiber. Examples of ________ ______ are psyllium seed husks and pectin isolated from fruits.

Functional fiber

contain 3-10 linked monosaccharides

Oligosaccharides

Complex carbohydrates are composed of three or more monosaccharides linked together. They often take the form of long or branched chains. there are two types and they are called

Oligosaccharides and polysaccharides

define simple carbohydrates:

Simple carbohydrates, also known as sugars, are made up of one or two sugar units molecules.

______ _____ dissolves in water, often forming viscous gels, and it is typically readily fermented (broken down) by bacteria in the colon

Soluble fiber

_______, or "table sugar," is a disaccharide composed of glucose and fructose.

Sucrose

the recommended amount of carbs percentage wise is

The HMD recommends that people consume carbohydrates within a certain range, the Acceptable Macronutrient Distribution Range (AMDR) of 45-65% of total calories, which is associated with a reduced risk of chronic disease while providing adequate amounts of essential nutrients

where do we get our carbohydrates

They are abundant in grains and other plant foods, as well as in milk and some milk products

how do we digest disaccharides

We must digest disaccharides into their component monosaccharides before they can be absorbed by cells of the intestines.

_______ _____ does not dissolve in water and is typically poorly fermented. It passes through the gastrointestinal tract relatively intact.

insoluble fiber

After we eat, levels of glucose in our blood rise. This stimulates the pancreas to secrete the crucial hormone ______, which directly stimulates the cells in skeletal muscle, cardiac muscle, and adipose tissue (but not other tissues) to take up glucose from the blood.

insulin

galactose

is one of the two monosaccharides (the other is glucose) that make up the disaccharide found in milk. (lactose)

glucose:

is the most abundant sugar in our diet because it is part of all disaccharides, starches, and many fibers.

The mammary glands of humans and other mammals synthesize _________ (galactose and glucose), which is incorporated into milk to feed offspring

lactose

carbohydrates made up of one sugar molecule are called

monosaccharides

do added sugars include those naturally occurring in fruit and milk

no

In the small intestine, the enzyme _______ ______ digests starch into oligosaccharides and maltose.

pancreatic amylase

The energy found in carbohydrates comes, ultimately, from the Sun. _________ enables plants to capture the energy of sunlight and convert it into chemical energy in the form of glucose and fructose. Plants then link glucose molecules together to form starch and some dietary fibers.

photosynthesis

Most complex carbohydrates in our diet come from ______

plants

Nutritive sweeteners include the ______, which are alcohol forms of sugars. Sorbitol (the alcohol form of glucose) and mannitol (the alcohol form of mannose) are made from naturally occurring sugars in plants, and because they are poorly absorbed by the body, they provide fewer than 4 kcal per gram. Because of their poor absorption, excessive consumption of sugar alcohols often causes gastrointestinal symptoms, including diarrhea.

polyols

chains (or polymers) of more than 10 monosaccharides.

polysaccharides

Nonnutritive sweeteners include the widely used _______ products (such as Nutrasweet and Equal). Aspartame is made by linking two amino acids, and like protein, it provides 4 kcal per gram. However, it is so intensely sweet (about 200 times sweeter than sucrose) that very little is used to achieve the same level of sweetness as sucrose; consequently, aspartame does not significantly increase the amount of calories in a food

aspartame

Most individuals that consume diet beverages do so to limit calorie intake and reduce the risk of weight gain. Surprisingly, several recent studies have found that obese individuals _______ ____ ____ ________ than do healthy weight individuals, but these studies do not demonstrate that diet drink consumption actually causes obesity.

consume more diet beverages

Of course, eating too much added sugar promotes cavities, also known as ______ ______

dental caries

carbohydrates made up of two sugar molecules are called

disaccharides

In grains, most of the starch is contained in the _______, which, if the seed is planted, will provide energy to the growing plant embryo, or germ. The energy is not readily accessible to humans when they consume the grain whole, however, because the endosperm is surrounded by the nondigestible fibrous bran coating. That's why, for millennia, humans have crushed, cracked, popped, pulverized, milled, or otherwise modified whole grains to expose the inner ________.

endosperm

_______ include polysaccharides cellulose and hemicellulose, which make up plant cell walls and impart structure to the plant. Fiber-rich foods are numerous and include whole grains and vegetables such as winter squash and beans and fruits such as raspberries and pears. Humans lack the digestive enzymes to break down plant fiber, so it passes undigested through the digestive tract.

fibers

The three most abundant monosaccharides are

fructose, glucose, and galactose.

Hours after you've eaten and levels of glucose in the blood have fallen, the pancreas releases another hormone, _______, which signals liver cells to release glucose into the blood to maintain blood glucose levels.

glucagon

Of the several monosaccharides released from carbohydrates through the process of digestion and then absorbed into the blood, _______ is the one that every cell in our body can use as fuel. Fructose and galactose are taken up from the blood primarily by the liver, where they can be converted into _______. They then may be exported back into the blood for distribution to cells throughout the body.

glucose

he storage form of carbohydrates in animals is called _______. Like starch, it is made up of linked glucose sugars but is the most extensively branched of the polysaccharides. _______ is made and stored primarily in the liver and muscles

glycogen.

For example, starches in foods can be partially "trapped" in the physical structure of grains or in the internal portion of larger food particles. These physical structures can make it difficult for digestive enzymes to gain access to the starch, slowing digestion and the subsequent appearance of glucose in blood. These starches that remain undigested and enter the large intestine are called _______ _______. Diets high in _______ ______ may improve our responsiveness to insulin and make people feel full for longer periods. Examples of foods high in resistant starches include beans, underripe bananas, whole grain kernels, and pasta.

resistent starches

In the mouth, the enzyme ______ ______ breaks down starch molecules into shorter polysaccharides

salivary amylase

The downside of refining grains is that.....

the bran and germ which get separtated from the endosperm contain the majority of healthful vitamins, minerals, phytochemicals, and fiber.

fructose:

the sweetest monosaccharide, is found in fruits, some vegetables, and honey. Fructose is also used along with glucose to sweeten foods and beverages by food manufacturers who process corn to create high-fructose corn syrup

___ _______ _______ ________, a nongovernmental organization funded by food companies, created the Whole Grain Stamp. Used in 36 countries, the Whole Grain Stamp is a front-of-package icon that tells consumers that a product contains 50% (at least 8g) whole grain or 100% (at least 16g, a whole serving) whole grain

the whole grains council

what are some of the reasons we need carbohydrates

they are the exclusive source of energy for red blood cells and provide the vast majority of energy needed by the brain under normal circumstances. Consuming adequate carbohydrate in our daily diet also reduces the use of amino acids to synthesize glucose, thereby sparing proteins from being broken down for this purpose.

A different approach, advocated by the ________ _____ _______, is to look for products with a total carbohydrate-to-fiber ratio of less than 10:1—the approximate ratio of carbs and fiber in whole wheat flour. Most white all-purpose flour has a ratio of over 20:1. The carbohydrate-to-fiber ratio is intended to help consumers identify healthier whole grain foods without having to memorize long lists of specific ingredients

american heart association

Both types of starches are long chains composed only of linked glucose molecules, but they differ in that amylose is a ________ _______ whereas amylopectin is a ________ ________

amylose is a straight chain, amylopectin is a branched chain

Insulin is a potent _______ hormone in that it stimulates the synthesis of a larger molecule from smaller ones, enabling the liver and skeletal muscles to use this excess glucose to synthesize and store it as the polysaccharide glycogen. Skeletal muscles use this glycogen to fuel muscle contractions during intense exercise.

anabolic

The disaccharides are made up of pairs of monosaccharides and there are three what are they

lactose, maltose, and sucrose.

Surprisingly, sucrose, lactose, and fructose and foods that contain these sugars (such as candies, dairy foods, and fruit) often produce_______ _______ _______ in blood glucose than do starchy foods.

less dramatic rise. This is because fructose and galactose have no immediate impact on blood glucose levels until they are converted to glucose in the liver.

_________ is composed of two glucose molecules and is produced when starch is broken down in digestion.

maltose

the alcohol form of mannose

mannitol

the alcohol form of glucose

sorbitol

_______ are polysaccharides that serve as stored energy for the plant and include amylose and amylopectin, which are found in grains, legumes, and starchy vegetables such as peas, potatoes, and corn.

starches

Another popular nonnutritive sweetener is ______ extract (Truvia), made from the sweet leaves of subtropical stevia plants. Examples of other nonnutritive sweeteners found in foods and in the "sugar" bowl at your restaurant table include _______ (Splenda) and _______ (Sweet'N Low).

stevia sucralose sacchrine

sucrose, lactose, and maltose are broken down by the enzymes

sucrase, lactase, and maltase