Nutrition, Macronutrients - Carbohydrates Lecture #4
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What is the Acceptable Macronutrient Distribution Range (AMDR) for total carbohydrate intake?

  • 20-40% of calories
  • 45-65% of calories (correct)
  • 30-50% of calories
  • 50-70% of calories

    • Which of the following is true regarding added sugars in the diet?

  • They should comprise more than 10% of daily calorie intake.
  • They can be harmful but are necessary for energy.
  • Keeping their intake to 5% of daily calories might offer added health benefits. (correct)
  • They are not included in the definition of sugars by the WHO.

    • What is the minimum Dietary Reference Intake (DRI) for carbohydrates per day?

  • 200g
  • 130g (correct)
  • 100g
  • 150g

    • For women aged 19-50, what is the DRI for fiber intake?

    <p>25g</p> Signup and view all the answers

    Which of the following protein options is suggested for higher protein intake?

    <p>Greek yogurt</p> Signup and view all the answers

    Which type of carbohydrate is classified as a monosaccharide?

    <p>Glucose</p> Signup and view all the answers

    What health benefit is NOT associated with consuming fibre?

    <p>Promoting cognitive function</p> Signup and view all the answers

    Which statement correctly describes the digestibility of fibre?

    <p>Some types of fibre can be fermented by digestive microbes.</p> Signup and view all the answers

    What is the main characteristic of soluble fibre?

    <p>It thickens and absorbs water.</p> Signup and view all the answers

    What is the recommended daily intake of fibre for men aged 19-50 according to Health Canada?

    <p>38g</p> Signup and view all the answers

    Which of these is a complex carbohydrate?

    <p>Starch</p> Signup and view all the answers

    Which of the following is a primary source of simple carbohydrates?

    <p>Fruits and vegetables</p> Signup and view all the answers

    Which term is used to describe carbohydrates that consist of multiple sugar molecules?

    <p>Polysaccharides</p> Signup and view all the answers

    What type of flour retains the whole grain components and nutrients?

    <p>Whole-wheat flour</p> Signup and view all the answers

    What is the primary role of glucose in the body?

    <p>Providing energy to most cells</p> Signup and view all the answers

    Which of the following best describes glycolysis?

    <p>The breakdown of glucose to release energy</p> Signup and view all the answers

    What percentage of the body's glycogen is conserved in muscles?

    <p>66%</p> Signup and view all the answers

    What triggers the release of glucagon from the pancreas?

    <p>A drop in blood glucose levels</p> Signup and view all the answers

    Which organ is primarily responsible for maintaining the glycogen supply?

    <p>Liver</p> Signup and view all the answers

    Which mechanism is involved in regulating blood glucose levels?

    <p>Insulin and glucagon secretion</p> Signup and view all the answers

    What is the minimum daily intake of digestible carbohydrates recommended?

    <p>130g</p> Signup and view all the answers

    How long can the liver’s glycogen effectively cover the body's needs?

    <p>3-6 hours</p> Signup and view all the answers

    Inside the cell, what happens to glucose during the process of energy release?

    <p>It is lysed to release energy</p> Signup and view all the answers

    Which component of the grain is primarily responsible for nutrient absorption and can germinate into a new plant?

    <p>The Germ</p> Signup and view all the answers

    What is the primary role of soluble fiber in the digestive system?

    <p>To absorb water and promote regular movements</p> Signup and view all the answers

    Which processing method of grain results in the loss of bran and husk, leading to refined grain?

    <p>Removing course parts</p> Signup and view all the answers

    What can excessive consumption of fiber lead to in the digestive system?

    <p>Bloating and cramping</p> Signup and view all the answers

    Which of the following statements is true regarding anti-nutrients found in grains and seeds?

    <p>They may bind to minerals reducing their absorption.</p> Signup and view all the answers

    What risk does insufficient hydration pose in relation to soluble fiber?

    <p>Increased risk of constipation</p> Signup and view all the answers

    What does 'stone ground' refer to in the milling process of grain?

    <p>Milling using limestone</p> Signup and view all the answers

    Which part of the grain is considered the protective fibrous coating?

    <p>The Bran</p> Signup and view all the answers

    Which statement about brown bread is true?

    <p>It can be made with any flour including additives like molasses.</p> Signup and view all the answers

    What is the primary benefit of enhancing satiety through fiber consumption?

    <p>Helps regulate appetite</p> Signup and view all the answers

    What process occurs when the body turns to protein for energy due to inadequate carbohydrate intake?

    <p>Gluconeogenesis</p> Signup and view all the answers

    What happens to fat metabolism when there is an abundance of glucose in the body?

    <p>Fat is synthesized from glucose and stored.</p> Signup and view all the answers

    Which type of diabetes is characterized by an autoimmune condition requiring insulin therapy?

    <p>Type 1 Diabetes</p> Signup and view all the answers

    Which statement accurately describes the Glycemic Index (GI)?

    <p>It provides a comparison of blood sugar response relative to glucose.</p> Signup and view all the answers

    What is the primary role of the liver in carbohydrate metabolism when glucose levels are high?

    <p>To convert excess glucose into fat for storage.</p> Signup and view all the answers

    Which carbohydrate source is recommended to maximize nutrient density?

    <p>Low-fat and low-sugar Whole-Grain Foods</p> Signup and view all the answers

    What distinguishes starchy vegetables from non-starchy vegetables regarding carbohydrate content?

    <p>Starchy vegetables contain more carbohydrates than non-starchy vegetables.</p> Signup and view all the answers

    What is a potential risk factor associated with Gestational Diabetes?

    <p>Increased risk of Type 2 diabetes postpartum</p> Signup and view all the answers

    Which of the following nutrients can be found in non-meat-based protein foods?

    <p>Both protein and carbohydrates</p> Signup and view all the answers

    What factor is considered in the Glycemic Load (GL) measurement?

    <p>Glycemic Index and carbohydrate content</p> Signup and view all the answers

    What is the maximum percentage of daily calories recommended for added sugar intake to avoid potential health risks?

    <p>10%</p> Signup and view all the answers

    Which food category is preferred for managing calorie intake while providing essential nutrients?

    <p>Fortified plant-based milk</p> Signup and view all the answers

    In terms of dietary requirements, what is the DRI for fiber intake for men aged 51 and older?

    <p>30g</p> Signup and view all the answers

    What is the recommended carbohydrate intake target for an individual weighing 70kg?

    <p>70-84g</p> Signup and view all the answers

    Which of the following represents a food source that contains naturally occurring sugars?

    <p>Honey</p> Signup and view all the answers

    Which characteristic distinguishes soluble fiber from insoluble fiber?

    <p>Absorbs water</p> Signup and view all the answers

    What is the primary function of short-chain fatty acids (SCFA) produced from fiber fermentation?

    <p>Fuel for digestive cells</p> Signup and view all the answers

    Which health benefit is NOT associated with fiber consumption?

    <p>Increasing metabolic rate</p> Signup and view all the answers

    Which type of carbohydrate is known to yield little to no energy directly during digestion?

    <p>Fiber</p> Signup and view all the answers

    Which type of carbohydrate is primarily found in fruits and sweetened processed foods?

    <p>Simple carbohydrates</p> Signup and view all the answers

    What role do digestive microbes play in relation to fiber?

    <p>Ferment fiber and produce SCFAs</p> Signup and view all the answers

    Which statement accurately describes complex carbohydrates?

    <p>They consist of multiple sugar units and include starch and fiber.</p> Signup and view all the answers

    What aspect of fiber contributes to its role in digestive health?

    <p>Promotes regular bowel movements</p> Signup and view all the answers

    Which of the following risks is associated with excessive fiber intake?

    <p>Bloating and cramping</p> Signup and view all the answers

    What is a potential result of insufficient hydration when consuming soluble fiber?

    <p>Decreased fiber benefits</p> Signup and view all the answers

    Which component of whole grains is primarily responsible for starch and protein content?

    <p>The Endosperm</p> Signup and view all the answers

    Which process can help minimize the negative effects of anti-nutrients?

    <p>Soaking and cooking</p> Signup and view all the answers

    What does the term 'refined' refer to in grain processing?

    <p>Separation of bran and husk</p> Signup and view all the answers

    What characterizes brown bread compared to regular bread?

    <p>Brown color may be artificially added</p> Signup and view all the answers

    Which part of a grain is known for its protective fibrous coating?

    <p>The Bran</p> Signup and view all the answers

    What potential issue does consuming purified fibers in high amounts present?

    <p>Digestive discomfort</p> Signup and view all the answers

    What nutrient is primarily impaired by the presence of anti-nutrients found in grains?

    <p>Calcium</p> Signup and view all the answers

    What is the predominant role of glucose in the human body?

    <p>Serving as the primary energy source for most cells</p> Signup and view all the answers

    What happens to glucose after it is lysed inside a cell?

    <p>It can be reassembled or further broken down for energy.</p> Signup and view all the answers

    Which organ stores the majority of the body's glycogen?

    <p>Liver</p> Signup and view all the answers

    How does the pancreas respond when blood glucose levels rise?

    <p>Releases insulin prompting cellular uptake of glucose</p> Signup and view all the answers

    Which type of flour encompasses the endosperm with nutrient qualities similar to white flour but without bleaching?

    <p>Unbleached flour</p> Signup and view all the answers

    What initiates the liver's release of glucose back into the bloodstream?

    <p>Response to glucagon release</p> Signup and view all the answers

    What is the minimum amount of digestible carbohydrate recommended per day?

    <p>130g</p> Signup and view all the answers

    Which of the following components is a critical indicator for the regulation of blood glucose levels?

    <p>Glucagon</p> Signup and view all the answers

    What is the role of muscle cells in terms of glycogen storage?

    <p>Muscle cells hoard glycogen for their own energy needs.</p> Signup and view all the answers

    Which carbohydrate process involves breaking down glucose to release energy?

    <p>Glycolysis</p> Signup and view all the answers

    What primarily occurs in the body when muscle and liver glycogen stores are saturated and excess glucose is available?

    <p>Glucose is prioritized for energy over fat</p> Signup and view all the answers

    What is the significance of the liver's role in carbohydrate metabolism when excess glucose is present?

    <p>It converts excess glucose into fat for storage</p> Signup and view all the answers

    How do fat cells contribute to fat storage when glucose levels remain elevated?

    <p>By allowing glucose to enter and convert it directly into fat</p> Signup and view all the answers

    What characterizes the Glycemic Index (GI) of a food?

    <p>The rate at which the food raises blood sugar compared to glucose</p> Signup and view all the answers

    Which form of diabetes is characterized by a potential link between insulin resistance and neurological decline?

    <p>Type 3 Diabetes</p> Signup and view all the answers

    What distinguishes starchy vegetables from non-starchy vegetables in terms of carbohydrate content?

    <p>Starchy vegetables provide higher carbohydrate amounts</p> Signup and view all the answers

    What is a significant risk factor associated with developing gestational diabetes?

    <p>Overweight or obesity prior to pregnancy</p> Signup and view all the answers

    What crucial role does managing Glycemic Load (GL) play in relation to diabetes?

    <p>It supports diabetes control and reduces insulin needs</p> Signup and view all the answers

    What is an effect of ketosis in the body caused by fat metabolism changes?

    <p>Formation of ketone bodies from fat fragments</p> Signup and view all the answers

    Which of the following foods is recommended to maximize nutrient density?

    <p>Whole-grain foods</p> Signup and view all the answers

    Study Notes

    Introduction to Nutrition: Concepts & Controversies - Macronutrients - Carbohydrate

    • The course is titled EPHE 155, Introduction to Nutrition: Concepts & Controversies.
    • The specific topic covered is macronutrients, focusing on carbohydrates.
    • The lecturer is Dr. Kimberly McQueen, BSc ND, from the University of Victoria, School of Exercise Science, Physical and Health Education.
    • Contact email: [email protected]

    Learning Goals

    • Describe the different types of carbohydrates and identify food sources.
    • Explain the role of carbohydrates in the body.
    • Differentiate between fiber and other carbohydrates.
    • Detail the breakdown and absorption process of carbohydrates in the body.
    • Discuss the body's glucose management processes.

    Food Sources of Carbohydrates

    • Carbohydrates are found in vegetables, fruits, and whole grains. Specific examples include leafy greens, peppers, potatoes, corn, apples, citrus fruits, legumes (e.g., peas, beans), seaweeds, seeds including various grains (barley, oats, rye), and others mentioned in the text tables.

    Carbohydrates (Simple & Complex)

    • Simple Carbohydrates:
      • Composed of 6 molecules.
      • Chemical names end in "-ose".
      • Classified as monosaccharides and disaccharides.
    • Complex Carbohydrates:
      • Includes glycogen, starch, and fiber.
      • Classified as polysaccharides.

    Simple Carbohydrates (AKA Simple Sugars)

    • Key monosaccharides include glucose, fructose, and galactose.
    • These combine to form disaccharides like sucrose (fructose-glucose), maltose (glucose-glucose), and lactose (glucose-galactose).
    • Milk & dairy products are a major source of galactose.

    Complex Carbohydrates (How Glucose Molecules Join to Form Polysaccharides)

    • Starch (branched & unbranched): Composed of glucose chains; digestible by human enzymes.
    • Glycogen: Similar to starch but with more branched chains; digestible by human enzymes.
    • Cellulose (fiber): Bonds linking glucose units differ from starch, and are not digestible by human enzymes.

    Key Differences between Fiber and Other Carbohydrates

    • Human digestion cannot break down fiber bonds, leading to little energy production.
    • Digestive microbes ferment fiber, producing short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate.
    • SCFAs fuel digestive cells and contribute to good digestive health.
    • Fiber is categorized as soluble (absorbs water, thickens) and insoluble (does not absorb water, maintains shape).

    Table 4-2: Characteristics, Sources, and Health Effects of Fibres

    • Viscous, soluble, more fermentable fibers: Found in barley, oats, fruits, legumes, and some vegetables.
      • Lower blood cholesterol and slow glucose absorption.
      • Slow food movement through the small intestine, promoting satiety.
    • Nonviscous, insoluble, less fermentable fibers: Found in whole grains, some fruits / vegetables / legumes / seeds.
      • Increase fecal weight and speed fecal transit; provides bulk leading to fullness.
      • Alleviate constipation, lower diverticulosis, hemorrhoids, and appendicitis risks.

    Figure 4-4 Fibres Composition of Common Foods

    • Presents a table of common foods with fibre contents.

    Known Health Benefits of Fibre

    • Heart & Metabolic Health: Lower heart disease risk, promotes normal cholesterol levels & controls blood glucose.
    • Digestive Health: Supports gut bacteria, promotes regular bowel movements, lowers risk of constipation.
    • Weight Management: Enhances satiety; helps regulate appetite, & aids in preventing overeating.

    Cautions about Fibre

    • Too much fibre can cause digestive issues like bloating, gas, cramping, or diarrhea.
    • Certain added fibers (e.g., inulin) may cause discomfort at high amounts.
    • Compounds like phytates and oxalates in some plant foods can reduce mineral absorption (iron, calcium). Proper preparation can mitigate this.
    • Soluble fiber absorbs water, ensuring sufficient hydration to prevent constipation.

    One-Way Fiber in Food May Lower Cholesterol in the Blood

    • High fibre diets promote the excretion of cholesterol. Low fibre diets lead to cholesterol reabsorption in the bloodstream.

    Whole Grains

    • Whole grain = whole kernel, including germ, endosperm, and bran.
    • Refined grain = process of removing germ, bran, and husk to only leave the endosperm.
    • Kernel: nutrient-rich, germinates into new plant, rich in vitamins & minerals
    • Endosperm: contains starch & protein
    • Bran: protective fibrous coating
    • Husk: inedible outer layer

    Terms that describe grain food

    • Definitions and examples of terms like bran, brown bread, enriched, fortified, germ, husk, refined, stone ground, unbleached flour, white flour, whole grain, and whole-wheat flour, referring to the parts of a grain and the processes used in food preparation.

    Bread:

    • Definitions and examples of different types of bread, like brown bread, stone ground bread, unbleached flour, wheat flour, white flour, and whole wheat flour.
    • Table of nutrients in different types of bread.

    Digestion and Absorption of Carbohydrates

    • Details steps of carbohydrate digestion from the mouth to the blood.
      • Breakdown from large molecules (starch, disaccharides) to small molecules (monosaccharides).
      • Absorption of monosaccharides (glucose, fructose, galactose) into the bloodstream.

    Glucose

    • Key role: providing energy to most cells.
    • Body's cautious & judicious handling of glucose, including maintaining an internal supply and tightly controlling blood glucose for regulated energy availability.

    Glucose Storage

    • The liver, muscle, and brain cells use glucose to create glycogen.
    • Muscles store most of the glycogen, leaving some for the liver to use.
    • If needed, liver enzymes can break down glycogen to supply glucose to other cells, triggered by glucagon from the pancreas.
    • The liver stores enough glycogen to cover 3-6 hours, and brain reserves enough for 1-2 hours.

    Blood Glucose Regulation

    • The hypothalamus controls blood glucose levels, communicating with the pancreas to adjust insulin and glucagon releases.
    • Rise in blood glucose triggers insulin release, enabling cells to absorb glucose for energy or storage.
    • Fall in blood glucose triggers glucagon release, stimulating the liver to break down glycogen and release glucose to maintain normal levels.

    Below a Minimum (Carbohydrate Intake)

    • Minimum daily intake of digestible carbohydrates is set to 130g.
    • Below this minimum, the body starts utilizing protein for energy, altering fat metabolism to generate ketone bodies.

    In a land of Glucose plenty

    • Body prioritizes burning glucose over fat when sufficient glucose is available.
    • Excess glucose is converted to fat by the liver for storage in adipose tissue; fat cells can also convert glucose to fat if glucose levels are high.

    Glycemic Index & Glycemic Load

    • Glycemic Index (GI) measures how quickly a food raises blood sugar compared to glucose.
    • Glycemic Load (GL) factors in carbohydrate content for a practical blood sugar impact measure.
    • GI/GL values are helpful for managing diabetes and reducing insulin needs.

    Blood Glucose Regulation - Overview

    • Explanation of how blood glucose levels are regulated, including the roles of insulin and glucagon in maintaining homeostasis.
    • Diagram showing the pathway of glucose from ingestion to conversion, storage, and use in the body.

    Prevalence of Diabetes

    • One of the top 10 causes of death among adults.
    • 2.4 million Canadians lived with diabetes in 2016.
    • Common types include:
      • Type 1 (autoimmune, requiring insulin therapy)
      • Type 2 (often lifestyle-related, manageable with diet, exercise, and medication)
      • Gestational (develops during pregnancy)

    Where do we find Carbohydrates

    • Various food sources of carbohydrates are described (e.g., whole grains, vegetables, fruits, juices, non-meat proteins, milk, sugary drinks, oils).
    • Choosing low-fat and low-sugar options from these sources are encouraged to maximize nutrient density.

    Sugars

    • Definitions and examples of various types of sugars and sweeteners (e.g., agave syrup, brown sugar, concentrated fruit juice sweetener, confectioners’ sugar, corn syrup, corn sweeteners, dextrose, etc.).
    • Description of different sugar types including their chemical composition and terms.

    Total Carbohydrate Targets

    • Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates is 45-65% of calories.
    • Dietary Reference Intake (DRI) for carbohydrates is a minimum of 130g (my suggested target is 5-12g/kg; WHO recommendation is 25g of fibre for adults.)
    • Daily intake recommendations for fiber are provided for men & women of varying ages.

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    EPHE 155 Introduction to Nutrition: Past Paper Spring 2025

    Description

    This quiz covers the macronutrient carbohydrates as part of the EPHE 155 course, Introduction to Nutrition: Concepts & Controversies. You will learn about different types of carbohydrates, their food sources, and their roles in the body. Additionally, the quiz will explore carbohydrate breakdown and absorption, as well as glucose management processes.

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