Nutrition Chapter 4 - Carbohydrates Quiz

Questions and Answers

Describe both refined and unrefined carbohydrates.

Unrefined (whole) carbohydrates are carb sources eaten in their natural form or with minimal processing. Refined carbohydrates are processed carbs, typically have a portion of the grain removed, can be a source of empty calories and are lower in nutrient density.

Define enrichment.

Enrichment is a type of fortification which adds back some, but not all, of the nutrients (often vitamins) lost in processing.

Describe whole grains. What are some different types of whole grains?

Whole grains are unrefined carbohydrates that include the entire grain kernel, consisting of the germ, bran, and endosperm. Different types of whole grains include oats, wheat, barley, and rye.

Describe the structure of whole grains and how its structure is affected during refinement.

Whole grains consist of the endosperm (primarily starch, also contains proteins, vitamins, and minerals), bran (fiber, higher in vitamins and minerals), and germ (source of oil, rich in vitamin E). During refinement, often just the endosperm is kept, leading to lower fiber and nutrient content. Signup and view all the answers

What is the composition of carbohydrates? Give examples of such.

Carbohydrates are composed of sugars, starches, and fiber, made up of one or more sugar units. Examples include monosaccharides (single sugar units), disaccharides (two sugar units), and polysaccharides (three or more sugar units). Signup and view all the answers

What are the 3 types of monosaccharides and their sources?

The three types of monosaccharides are glucose (circulates in the blood), galactose (part of milk sugar), and fructose (found in fruits and vegetables). Signup and view all the answers

What are the 3 types of disaccharides and their source?

The three types of disaccharides are maltose (made of two glucose units, found in bread), sucrose (made by linking glucose to fructose, commonly called sugar), and lactose (made of glucose and galactose, found in dairy products). Signup and view all the answers

Describe how added sugars differ from natural sugars.

Added sugars are chemically similar to natural sugars found in fruits and milk but lack the nutritional benefits and fiber content, contributing to empty calories. Signup and view all the answers

What are added sugars often associated with?

Added sugars are often associated with increased risk of cardiovascular disease, obesity, diabetes, addictive food tendencies, dental caries, and some forms of acne. Signup and view all the answers

Describe polysaccharides.

Polysaccharides are typically not sweet tasting and come in two dietary forms: starches and fiber. Signup and view all the answers

How is fiber digested?

Fiber cannot be digested or absorbed by the small intestine but some soluble fiber is broken down by bacteria in the large intestine to form short-chain fatty acids. Signup and view all the answers

Briefly describe the energy breakdown of soluble vs insoluble fiber. Are they found by themselves?

Soluble fiber is broken down by bacteria to form short-chain fatty acids, yielding about 2-3 kcal/gram. Insoluble fiber contributes negligible energy and most sources contain a mixture of both fiber types. Signup and view all the answers

What is the average intake of fiber for men and women?

Women should aim for 25g/day and men for 38g/day. Signup and view all the answers

Describe soluble fiber and its health benefits.

Soluble fiber dissolves in water and can act as a prebiotic. Sources include oats, apples, nuts, beans, seaweed, and jams. It is heart-healthy, binds cholesterol, and may help regulate blood sugar. Signup and view all the answers

What results from a meal rich in soluble fiber?

Meals rich in soluble fiber dilute the contents of the gastrointestinal tract, slowing nutrient absorption, leading to a smaller increase in blood glucose and providing bulk. Signup and view all the answers

Study Notes

Carbohydrates Overview

Carbohydrates are categorized into refined (processed) and unrefined (whole) forms. Unrefined carbs retain most nutrients, while refined carbs result in lower nutrient density and empty calories.

Enrichment

Enrichment refers to the addition of some nutrients (typically vitamins) back into processed foods, but not all nutrients are restored.

Whole Grains

Whole grains contain the entire grain kernel: germ, bran, and endosperm. They are less processed and maintain their nutritional value.
Examples of whole grains include oats, wheat, barley, and rye.

Structure of Whole Grains

Whole grain structure:
- Endosperm: Contains starch, proteins, vitamins, and minerals.
- Bran: High in fiber, vitamins, and minerals.
- Germ: Rich in oils and vitamin E.
Refinement removes parts of the grain, typically leaving only the endosperm, which is lower in fiber and nutrients.

Composition of Carbohydrates

Carbohydrates consist of sugars, starches, and fiber, which are formed from sugar units.
Types:
- Monosaccharides: Single sugar units (e.g., glucose, galactose, fructose).
- Disaccharides: Two sugar units (e.g., maltose, sucrose, lactose).
- Polysaccharides: Three or more sugar units, including starches and fibers.

Types of Monosaccharides and Sources

Glucose: Circulates in blood.
Galactose: Found in milk sugar.
Fructose: Present in fruits and vegetables; commonly used in high-fructose corn syrup.

Types of Disaccharides and Sources

Maltose: Comprises two glucose units; found in bread.
Sucrose: Formed from glucose and fructose; labeled as sugar in Canada.
Lactose: Composed of glucose and galactose; present in dairy products.

Added Sugars vs. Natural Sugars

Added sugars are chemically similar to natural sugars but lack nutritional benefits and fiber, contributing to empty calorie consumption.
Common sources of added sugars include cookies, candy, and soft drinks.

Health Risks Associated with Added Sugars

Increased consumption of added sugars is linked to various health issues:
- Cardiovascular disease
- Obesity
- Diabetes
- Addictive eating habits
- Dental problems
- Certain acne forms

Polysaccharides

Typically non-sweet and categorized into starches and fibers.

Fiber Digestion

Fiber is not digested by the small intestine; some soluble fiber is fermented by bacteria in the large intestine, producing short-chain fatty acids that provide about 2-3 kcal/gram.

Soluble vs. Insoluble Fiber

Soluble fiber is broken down by gut bacteria, yielding energy, while insoluble fiber contributes negligible energy.
Most fiber sources contain a mix of both types.

Average Fiber Intake Recommendations

Women: 25g/day
Men: 38g/day

Health Benefits of Soluble Fiber

Soluble fiber dissolves in water and acts as a prebiotic.
Sources include oats, apples, nuts, beans, and seaweed.
Benefits include lowering cholesterol and regulating blood sugar levels.

Effects of Meals Rich in Soluble Fiber

High soluble fiber meals slow nutrient absorption, leading to a slower rise in blood sugar levels by diluting intestinal contents and drawing water into the gastrointestinal tract.

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Description

Test your understanding of carbohydrates with this quiz on Chapter 4. Explore the differences between refined and unrefined carbohydrates, as well as the concept of enrichment. Refresh your knowledge on the nutritional roles of these vital macronutrients.