Nutrition Chapter 4: Carbohydrates, Digestion, Blood Glucose, and Health

What process do green plants use to make carbohydrates?

Photosynthesis

What is the most common sugar produced by plants?

Glucose

How do carbohydrates provide energy for plant cells?

They are stored as starch and built into fiber (cellulose) for structure.

What are the two broad categories of carbohydrates?

Simple and complex carbohydrates.

Name the types of simple carbohydrates.

Monosaccharides and disaccharides.

What are the types of complex carbohydrates?

Oligosaccharides and polysaccharides.

List three examples of monosaccharides.

Glucose, fructose, galactose.

What are the three main disaccharides?

Lactose, sucrose, maltose.

What is the primary fuel for body cells?

Glucose.

What is fructose commonly known as?

Fruit sugar.

What is lactose made of?

Glucose and galactose.

What is the storage form of glucose in plants?

Starch.

What is glycogen and where is it stored?

The animal storage form of glucose, stored in the liver and muscles.

What is fiber and why is it important?

Plant structure that is indigestible by humans; important for digestive health.

What are the two types of fiber?

Soluble and insoluble fiber.

What is the recommended daily allowance (RDA) for carbohydrates?

130 grams per day.

What percentage of total calories should come from carbohydrates according to AMDR?

45-65%.

What is the dietary guideline for added sugars per meal?

Less than 10 grams.

What is the fiber recommendation for men under 50 years old?

38 grams per day.

What is gluconeogenesis?

The process that helps red blood cells when carbohydrates are insufficient.

What are some food sources of soluble fiber?

Oats, beans, and fruits.

What are some food sources of insoluble fiber?

Whole grains and vegetables.

What is the impact of excess calories from carbohydrates?

It can lead to weight gain.

What is the significance of carbohydrates for brain function?

They are the preferred fuel for the brain and help reduce brain fog.

What are the two main types of dietary fiber?

Soluble and insoluble fiber.

What is a key characteristic of soluble fiber?

It dissolves in water, forms gels, and is often fermentable.

Name three sources of soluble fiber.

Oats, barley, legumes, apples, citrus, seeds.

What are the benefits of soluble fiber?

Lowers cholesterol, helps control blood sugar, supports gut health.

What is a key characteristic of insoluble fiber?

It does not dissolve in water and is not fermented very much.

Name three sources of insoluble fiber.

Whole grains, bran, nuts, seeds, vegetables (carrots, celery, leafy greens).

What are the benefits of insoluble fiber?

Prevents constipation, lowers risk of hemorrhoids, appendicitis, diverticulosis, colon cancer.

How does dietary fiber help lower blood cholesterol?

Fiber holds onto bile and carries it out of the body, reducing cholesterol reabsorption.

Why is fiber important for health?

It lowers the risk of heart disease, stroke, diabetes, obesity, and colon cancer.

What are the four parts of a grain kernel?

Bran, germ, endosperm, and husk.

What distinguishes whole grains from refined grains?

Whole grains retain all parts of the grain, while refined grains have bran and germ removed.

What is the purpose of the US Enrichment Act for refined grains?

To restore some lost nutrients (iron, thiamin, riboflavin, niacin, folate) but not fiber.

What should you look for to identify whole-grain foods?

Look for '100% whole grain' or '100% whole wheat' as the first ingredient.

What happens to carbohydrates during digestion?

They are broken down into monosaccharides.

What begins the breakdown of starch?

Salivary amylase in the mouth.

What is the main source of energy for the body?

Glucose.

How does the body regulate blood glucose levels?

Through hormones like insulin and glucagon.

What is the role of insulin?

It lowers blood glucose by promoting glucose uptake by cells and storing it as glycogen.

What is hypoglycemia?

A condition where blood glucose falls below normal levels.

What are common symptoms of hypoglycemia?

Shaking, faster heart rate, extreme hunger, sweating, confusion, dizziness.

What dietary guidelines should be followed for carbohydrates?

45-65% of calories should come from mostly unrefined carbohydrates.

What is the glycemic index?

A scale that ranks foods based on how much they raise blood glucose.

What are high GI foods?

Foods that cause rapid spikes in blood glucose, such as white bread and sugary cereals.

What is a common misconception about added sugars?

That they directly cause diabetes; the main pathway is through excess calorie intake leading to weight gain.

What are liquid calories and their risks?

Calories from beverages that bypass normal appetite control, leading to weight gain.

What is high fructose corn syrup?

A sweetener made from cornstarch that is metabolically similar to sucrose.

What is the recommended daily minimum intake of carbohydrates?

At least 130 grams per day.