Chapter 4; Carbohydrates Flashcards
[..] [..] hype can be traced to the mid-200s, when nutrition guidelines started recommending that consumers eat more [..] [..]
whole grain x2
resulted in;
the food industry responded with an explosion of products marketed as containing whole grains
Rebecca Mozaffarian and her colleagues at the Harvard School of Public Health, the number of new products advertising their “whole grain” status was nearly [..] times higher than the number in 200. but many of these products contain a mixture of [..] grains, [..] grains, and a great deal of added [..]
20
whole, refined, sugars
grains include [..], [..], [..], [..], and other cereal [..] that humans use to make everything from granola bars, breads and breakfast cereals to pasta, crackers, and cupcakes
wheat, barely, rice, corn, grasses
nutrition scientists generally agree that eating “whole” grains is better for out health than eating “[..]” or “[..]” grains
refined
enriched
in a whole grain, all of the edible parts of the [..] plant seed (grains are [..]) are found in the food product, including the energy rich [..], the oil rich [..], and the fiber rich [..] coating
original , seeds
endosperm, germ, bran
whole grains contain the endosperm, germ, and bran in original proportions, and are a better source of [..] and [..]
fiber and nutrients
refined grains are stripped of the germ and bran, leaving only the [..] (starchy)
endosperm
enriched grains are refined grains, some of the nutrients are lost in processing are added back in [..]-vitamins, [..]
B vitamins, iron
carbohydrates provide fiber which is essential for […] (gut) and […] health. adds sweetness and flavor to food
intestinal
cardiovascular
the 2020 dietary guidelines for Americans suggests to consume at least half of all grains as [..] grains, increase whole grain intake by replacing [..] grains with [..] grains and for added sugars to consume less than [..]% of total calories from added sugars
whole, refined, whole, 10
the health and medicine division recommendations (DRIs);
total carbohydrates;
RDA: [..] g/day, AMDR [..]-[..]% of total calories
fiber;
AI: [..] g per [..] kcal/day
added sugars;
-< [..]% of total calories consumed
130, 45-65%
14 g per 1,000
25%
according to health and Medicine division recommendations (DRIs);
age 19-50; women [..] and men [..] g/day
age <-; women [..] and men [..] g/day
age 19-50;
women: 25 g/day
men: 38 g/day
age <- 51:
women: 21 g/day
men; 30 g/day
the World Health Organization (2003) says to consume <- [..]% of energy intake for added sugars
10
American heart association (2009); added sugars
women <- [..] kcal/day ([..] g)
men -< [..] kcal/day ([..] g)
100 kcal/day (25g)
150 kcal/day (38g)
refined grains are stripped of their [..] and the [..], leaving only the [..].
bran, germ, endosperm
- because many of the beneficial nutrients and phytochemical are found in the bran and germ, refined grains are considered to be much less healthful
enriched grains have some [..] and […] added back in, but nutritionally they still pale in comparison with [..] grains
vitamins and minerals
whole
consuming whole grains has been linked to a host of health benefits;
reduced risk of [..] disease, [..], […] - even certain types of […]. the Dietary Guidelines for Americans advise that they should consume at least [..] of their grains as whole grains
heart disease, obesity, diabetes
cancer
half
whole grains are a primary source of the macronutrient […]
carbohydrate
carbohydrates are molecules made up of carbon, hydrogen, and oxygen arranged as one or more [..] units. they are abundant in [..] and other [..] foods, as well as in [.] and some [..] products, and are key sources of fuel for the body, providing [..] kcal of energy per gram
sugar, grains, plant. milk x2, 4
carbohydrates are the dominant source of energy for vigorously […] muscles; they are the exclusive source of energy for [..] blood cells and provide the vast majority of energy needed by the [..] under normal circumstances.
exercising
red
brain
consuming adequate carbohydrate in our daily diet also reduces the use of amino acids to [..] glucose, thereby sparing [..] from being broken down for this purpose
synthesize
proteins
carbohydrates function in the body is being a source of [..] for all cells in the body, indispensable source of energy for the [..], [..] blood cells, and muscles during intense [..], important for [..] health, reduces the use of [..] for energy
energy, brain, red
exercise, intestinal, protein
carbohydrates function in food is being a source of [..] and adding [..] and [..]
fiber
sweetness and flavor
fruits, vegetables, grains, and milk and milk products are sources of carbohydrates
yes