Carbohydrates

Question 1

Milling

Answer 1

Milling is when the outer layer of grains is removed. The parts called the bran and germ have most of the fiber, vitamins, and minerals. When these are removed, what’s left is flour.

Question 2

Ironic History of Milling

Answer 2

In the past, white flour was more popular among the wealthy, but it had fewer nutrients.

Question 2

Types of Flour Today

Answer 2

Whole meal flour: Made from 100% of the grain, nothing taken out.

Brown flour: Made from 85% of the grain, some bran and germ remain.

White flour: Made from 75% of the grain, with most bran and germ removed, which means it loses many nutrients (50-85% of vitamins and minerals).

To help with past nutrient shortages, enriched white flour has some B vitamins and iron added, but it still has less than 6% of what you need daily.

Whole grains are better because they have all the nutrients together and take longer to digest, helping you feel full longer.

Question 3

Whole Wheat vs. Whole Grain

Answer 3

“Whole wheat” doesn’t mean the same as “whole grain.” Some brown breads aren’t healthier than white breads; the brown color can be from added caramel. Always check the ingredient list!

Question 4

Look for WHOLE GRAIN, not

Answer 4

Wheat flour
White flour
Yellow corn flour
Semolina flour
Degerminated flour
Durum flour

Question 5

What Are Carbs?

Answer 5

Carbohydrates provide energy for your brain and body.

Question 6

The 2 types of carbs

Answer 6

Digestible carbs: Give you energy, vitamins, and minerals.

Indigestible carbs: Provide fiber

Question 7

Types of Sugars:

Answer 7

Monosaccharides: Simple sugars like glucose, which your brain needs for energy.

Disaccharides: Two sugars linked together, like sucrose (table sugar) and lactose (milk sugar).

Question 8

Starches

Answer 8

Starches are found in grains and vegetables and are made of many glucose units. Cooking helps break them down so they’re easier to digest. Glycogen is how we store glucose for energy.

Question 9

Fiber:

Answer 9

Fiber is a type of carbohydrate that we can’t digest, but our gut bacteria can.

Insoluble fiber: Helps with digestion by making stools softer and bulkier, which can prevent constipation and reduce the risk of certain cancers.

Question 10

Function of Carbs

Answer 10

Carbs are the main energy source for your body. The brain only uses glucose, which is released into the blood for cells to use. When exercising for a long time, you might run out of glycogen (stored glucose) and feel tired.

Question 11

For Athletes

Answer 11

To increase glycogen stores before an event, athletes should lower workout intensity and eat more carbs for a few days.

Question 12

For Non-Athletes

Answer 12

There’s no need for a big pasta meal before a race unless you have trained hard for a long time.

Question 13

Fiber & Digestion

Answer 13

Insoluble fiber helps keep everything moving in your digestive system, preventing constipation and helping with overall gut health.

Question 14

How does dietary fiber help you feel less hungry?

Answer 14

Dietary fiber helps you feel less hungry because it adds bulk to your meals and takes longer to digest, making you feel fuller for a longer time.

Question 15

How do different types of flour affect your body differently?

Answer 15

Different types of flour affect your body differently because whole grain flour has more nutrients and fiber, while white flour has fewer nutrients and can lead to quicker spikes in blood sugar.