Ch. 3 - Carbohydrates

Nutrition Exam 1

What is the primary function of carbohydrates?

Carbohydrates are the body’s preferred source of energy, especially for the brain and muscles during exercise

How many calories does one gram of carbohydrate provide?

4 calories per gram

What are the three main types of carbohydrates?

Sugars (simple carbohydrates)

Starches (complex carbohydrates)

Fiber

What is the difference between simple and complex carbohydrates?

Simple carbohydrates are sugars that are digested quickly and provide rapid energy

Complex carbohydrates contain longer chains of glucose, digest more slowly, and provide longer-lasting energy

What is glucose?

Glucose is the body’s primary sugar used by cells for energy

Where is glucose stored in the body?

In the liver and skeletal muscles as glycogen

What is glycogen?

Glycogen is the stored form of glucose found in the liver and muscles

What happens when glycogen stores become full?

Excess glucose is converted into fat and stored in adipose tissue

Which organ uses glycogen to help maintain normal blood glucose levels?

The liver

How do muscles use glycogen?

Muscle glycogen provides energy for muscle contractions during physical activity

What are added sugars?

Sugars added to foods during processing, preparation. or at the table

What is the difference between natural sugars and added sugars?

Natural sugars occur naturally in foods like fruit and milk

Added sugars are added during processing or preparation

What are examples of added sugars?

Tabel sugar

Brown sugar

Corn syrup

High-fructose corn syrup

Honey added during processing

Molasses

Why should added sugars be limited?

They add calories with few nutrients and increase the risk of obesity, type 2 diabetes, and tooth decay

According to the Dietary Guidelines for Americans, added sugars should make up on more than what percentage of daily calories?

Less than 10%

What is dietary fiber?

The indigestible part of plant foods that promotes digestive health

What are the two types of fiber?

Soluble fiber

Insoluble fiber

What is soluble fiber?

Fiber that dissolves in water to form a gel-like substance and helps lower cholesterol and regulate blood sugar

What is insoluble fiber?

Fiber that does not dissolve in water and helps prevent constipation by adding bulk to stool

What foods are good sources of soluble fiber?

Oats

Apples

Citrus fruits

Beans

Lentils

Barley

What foods are good sources of insoluble fiber?

Whole wheat

Brown rice

Bran

Nuts

Seeds

Vegetables

What is the adequate Intake (AI) recommendation for fiber for women?

About 25g per day

What is the Adequate Intake (AI) recommendation for fiber for men?

About 38g per day

What are the health benefits of eating enough fiber?

Improves bowel regularity

Lowers LDL cholesterol

Helps control blood glucose

Increases fullness

Supports heart health

May reduce the risk of colon disease

What can happen if you do not consume enough fiber?

Constipation

Poor digestive health

Increased cholesterol

Less satiety

Why is it important to drink plenty of water when increasing fiber intake?

Water helps fiber move through the digestive tract and helps prevent constipation

What foods are naturally high in fiber?

Fruits

Vegetables

Whole grains

Beans

Lentils

Nuts

Seeds

Which foods are usually low in fiber?

White bread

White rice

Pastries

Candy

Sugary drinks

Highly processed foods

Why are whole grains healthier than refined grains?

Whole grains contain the bran, germ, and endosperm, providing more fiber, vitamins, and minerals than refined grains

Which carbohydrate foods are considered the healthiest choices?

Whole grains, fruits, vegetables, legumes, and other minimally processed carbohydrate sources because they provide fiber and important nutrients