carbohydrates: sugars, starches, and fibers

Question 1

what are carbohydrates ?

Answer 1

sugar molecules, one of the three main macronutrients

Question 2

why do you need carbohydrates ?

Answer 2

body breaks down carbohydrates into glucose, the main source of energy for your body’s cells, tissues, and organs

Question 3

body involved in digesting dietary carbohydrates

Answer 3

mouth, stomach, small intestine, and large intestine

Question 4

mouth’s process of digesting dietary carbohydrates

Answer 4

saliva contains amylase enzyme, which starts breaking down amylose and amylopectin into smaller chains of carbohydrates

Question 5

stomach’s process of digesting dietary carbohydrates

Answer 5

the acidity of the stomach inactivates the salivary amylase, thus very little digestion of carbohydrates occurs in the stomach

Question 6

small intestine’s process of digesting dietary carbohydrates

Answer 6

pancreatic amylase breaks down remaining starch into maltose, all starches and simple sugars are broken down and absorbed

Question 7

large intestine’s process of digesting dietary carbohydrates

Answer 7

only fiber passes into the large intestine, some fiber is metabolized by bacteria in the colon and the majority eliminated in your stool

Question 8

explain how the body uses carbohydrates and regulates high blood glucose

Answer 8

insulin released by pancreas in response, promoting direct glucose transfer of immediate energy needs from blood to tissues (glycogenesis, lipogenesis)

Question 9

explain how the body uses carbohydrates and regulates low blood glucose

Answer 9

glucagon released by pancreas, promoting release of glucose from glycogen or synthesis of glucose when depleted (glycogenolysis, gluconeogenesis)

Question 10

guidelines for carbohydrate intake

Answer 10

low to moderate amounts simple carbohydrates, higher amounts of fiber, other complex carbohydrates, and choose carbohydrates from a variety of nutrient dense, low saturated fat foods

Question 11

AMDR for carbohydrates

Answer 11

45-65%

Question 12

DRI for carbohydrates

Answer 12

130 grams per day for brain function

Question 13

DRI for fiber

Answer 13

14 grams of fiber per 1,000 calories

Question 14

recommendation for consuming added sugars

Answer 14

10% or less of your total calories

Question 15

added sugar

Answer 15

added by manufacturers and are often empty calories, providing little nutrition

Question 16

natural sugar

Answer 16

found in fruits and dairy, more nutrient dense, providing more nutrition per bite

Question 17

type 1 diabetes

Answer 17

an autoimmune disease (insulin producing cells in pancreas) that usually begins in childhood or early adult years, 5-10%

Question 18

type 2 diabetes

Answer 18

seen in people who have become insulin resistant, 90-95%

Question 19

difference between type 1 and type 2 diabetes

Answer 19

in type 1, the pancreas does not make insulin therefore the body attacks cells to make insulin; in type 2, the pancreas makes less insulin than used to therefore the body becomes resistant to insulin

Question 20

alternative sweeteners used as sugar substitutes

Answer 20

ccesulfame-K (sunette) → 200% sweeter, sucralose (splenda) → 600% sweeter, rebaudioside A (truvia, purevia, sun crystals) → 200% sweeter, monk fruit (nectresse) → 150-300% sweeter, advantame → 20,000% sweeter, saccharin (sweet’n low) → 200-700% sweeter, aspartame (nutrasweer, equal) → 200% sweeter, stevia → 100-300% sweeter

Question 21

importance of fiber in the body and diet

Answer 21

helps maintain bowel health and helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check