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Questions and Answers
What part of the grain kernel contains the most fiber?
What part of the grain kernel contains the most fiber?
Whole grains are typically high in fat and added sugars.
Whole grains are typically high in fat and added sugars.
False
What is the primary source of oil and vitamin E in the grain kernel?
What is the primary source of oil and vitamin E in the grain kernel?
Germ
To increase fiber content in a recipe, substitute whole-grain flour for _____ of all-purpose flour.
To increase fiber content in a recipe, substitute whole-grain flour for _____ of all-purpose flour.
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Match the food with its category:
Match the food with its category:
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What is the primary role of insulin in blood glucose regulation?
What is the primary role of insulin in blood glucose regulation?
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Type 1 diabetes is characterized by insulin resistance.
Type 1 diabetes is characterized by insulin resistance.
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What is a recommended daily carbohydrate intake according to the RDA?
What is a recommended daily carbohydrate intake according to the RDA?
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The __________ bran is a key component of whole grains that is removed in refined grains.
The __________ bran is a key component of whole grains that is removed in refined grains.
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Match the type of diabetes with its characteristic:
Match the type of diabetes with its characteristic:
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Which of the following is a common symptom of high blood sugar?
Which of the following is a common symptom of high blood sugar?
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Canada’s Food Guide recommends limiting the consumption of whole grains.
Canada’s Food Guide recommends limiting the consumption of whole grains.
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What is the AI for fiber intake for men?
What is the AI for fiber intake for men?
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Study Notes
Insulin and Glucagon
- Insulin is secreted when blood glucose levels are high. It helps glucose enter cells, lowering blood glucose levels.
- Glucagon is secreted when blood glucose levels are low. It stimulates the liver to release glucose, raising blood glucose levels.
Diabetes Mellitus
- A disease characterized by high blood glucose levels.
- Type 1 Diabetes: An autoimmune disorder where the body attacks and destroys insulin-producing cells in the pancreas leading to absolute insulin deficiency.
- Type 2 Diabetes: Characterized by insulin resistance, meaning the body's cells don't respond properly to insulin, leading to a relative insulin deficiency.
- Gestational Diabetes: First observed during pregnancy, increasing the risk of developing type 2 diabetes later in life.
Why is Diabetes a concern?
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High blood sugar over a long period can lead to various health problems:
- Fatigue
- Excessive thirst leading to increased urination and potential kidney strain
- Vision issues (blurry vision)
- Peripheral nerve damage
- Increased hunger and weight loss despite eating
- Increased risk of infections and slow wound healing
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Low blood sugar can also be a problem, leading to:
- Unconsciousness
- Hunger
- Shakiness
- Irritability
Carbohydrate Recommendations
- Aim for enough carbohydrates to meet your body's glucose needs.
- Choose the right types of carbohydrates for optimal health and disease prevention.
- Recommended Dietary Allowance (RDA) for carbohydrates: 130 g/day (based on the brain's daily glucose requirements).
- Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates: 45% to 65% of total calorie intake for healthy individuals under normal metabolic conditions.
- Adequate Intake (AI) for fiber: 38 g/day for men and 25 g/day for women.
Choosing Carbohydrates Wisely
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Canada's Food Guide recommends:
- Consuming whole grains, fruits, vegetables, and protein sources.
- Limiting highly processed foods, sugary foods and drinks, and foods high in added sugars.
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Tips for incorporating whole grains:
- Choose high-fiber grains for breakfast like oatmeal, whole-grain muffins, or whole-grain cereals.
- Substitute whole-grain flour for 1/4 of all-purpose flour in baking recipes.
- Create fiber-rich snack mixes using whole grain cereals, popcorn, and nuts.
- Opt for whole-wheat pasta, brown rice, and multi-grain breads.
- Incorporate whole grains into mixed dishes.
- Aim for ¼ of your plate to be whole grains.
Whole Grain vs Refined Grains
- Whole Grains: Contain the entire kernel, including the germ, bran, and endosperm.
- Refined Grains: Processed to remove the germ and bran, leaving only the endosperm.
- Removed parts of the kernel contain fiber, vitamins, minerals, and phytochemicals.
Whole Grain Components
- Endosperm: The largest part of the kernel, primarily composed of starch, protein, some vitamins, and minerals.
- Bran: The outermost layer, rich in fiber, vitamins, and minerals.
- Germ: The base of the kernel, containing oil and vitamin E.
Added Sugars vs Natural Sugars
- Added Sugars: Sugars added by manufacturers, cooks, or consumers, found in honey, syrups, fruit juices, and fruit juice concentrates.
- Natural Sugars: Sugars found in whole fruits and vegetables.
World Health Organization (WHO) Recommendations
- The WHO recommends limiting free sugars (added sugars) to less than 10% of total energy intake.
- Ideally, reducing free sugars to less than 5% of total energy intake for further health benefits.
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Description
This quiz covers the roles of insulin and glucagon in regulating blood glucose levels and the various types of diabetes mellitus. It highlights the implications of high blood sugar and the physiological impact of each type of diabetes. Test your knowledge on this critical health topic!
