Complex Carbs

Question 1

hunter gather people ate what

Answer 1

unrefined carbs

Question 2

unrefined carbs

Answer 2

foods found as they were in nature
- whole grains, veggies, fruit

Question 3

today we eat mostly…

Answer 3

refined carbs with added sugar

Question 4

refined carbs are

Answer 4

added sugar, cause of obesity epidemic and incidence of chronic diseases

Question 5

Whole grains include

Answer 5

the entire kernel of grain
- bran
- germ
- endosperm

Question 6

bran

Answer 6

outer layer of the grain
- great source of fiber, vitamins, minerals

Question 7

germ

Answer 7

base of the kernal
- great source of oils, vit e

Question 8

endosperm

Answer 8

• largest part of the kernel
• starch, protein, vitamins, minerals

Question 9

refined grains contain only

Answer 9

endosperm
- bran and germ disgarded through grinding or sifting
- may include bleaching
- means no oils, lost vitamins and minerals

Question 10

why are grains refined

Answer 10

• to give. afiner texture
• white flour, white bread, white rice

Question 11

complex carbs

Answer 11

polysaccharides
- multiple gluclose monomers linked

Question 12

glyocogen

Answer 12

storage form of gluclose in humans and animals
- stored in muscles and liver

Question 13

starches and fiber

Answer 13

• found in plants
• grains veg fruit

Question 14

fiber

Answer 14

• polysaccharide
• cannot be broken down in digestive process
• absorbed in small intestine then passes through to large intestine, unchange

Question 15

benefits of fiber

Answer 15

• allows us to feel more full for longer
• promotes intestinal health
• clears toxins
• lowers bad cholesterol LDL
• regultes blood sugar (slows release of sugar)

Question 16

two types of fiber

Answer 16

• water soluable
• water insoluable

Question 17

water soluable fiber

Answer 17

• found inside plant cells
• citrus fruits, apples, banana, carrot
• promotes heart health by binding cholesterol and excreting it
• regulates blood sugar levels (lowers risk of type 2 diabetes)

Question 18

water insoluable fiber

Answer 18

• from structural part of plans
• whole grains, bran, wheat, rye rice
• broccolli celery
• promotes intestinal health by binding toxins

Question 19

food with high to low fiber

Answer 19

1 beans 13g
2 pear 5 g
3 orange 4.5g
4 whole wheat bread 4g
5 pasta 2.5g
6 white bread less than 1

Question 20

summary of benefits of fiber

Answer 20

• promotes bowel regularity
• weight control and reduces obesity
• reduction of constipation, hemmeroids
• reduction of diabetes
• reduction of colon cancer
• reduction of heart disease

Question 21

what happens if too much fiber

Answer 21

lack of nutrients- foods passes too quickly, fiber will bind with minerals and get flushed

limits nutrient intake- fiber fills stomach before nutrients are absorbed

children do not get enough nutrient- smaller stomachs

gas bloating discomfort

Question 22

how much fiber a day

Answer 22

25 women 35 men
kids (age + 5g)

Question 23

NA avergae of fiber

Answer 23

men 17g women 13g

Question 24

good sources of fiber for bread cereal, rice

Answer 24

• all bran
• raisin bran
• oatmeal
• whole wheat bread
• mini wheat cereal
• brown rice

Question 25

good source of fiber meat alternaties

Answer 25

• lentils
• beans
• almonds
• cashews

Question 26

good source of fiber for fruit

Answer 26

• berries
• pears
• apples
• oranges
• banana

Question 27

good sources of fiber veg

Answer 27

• potato w skin
• peas
• raw spinach
• sweet potato
• raw tomato
• green beans

Question 28

CHO we eat convert to

Answer 28

glucose

Question 29

glucose

Answer 29

used immediately for energy
- also converted to glycogen

Question 30

glycogen

Answer 30

• stored in liver and muscles

Question 31

in an adequate CHO diet proteins do what

Answer 31

builidng and maintaining muscles and organs

Question 32

if you do not get eenough CHO what happens

Answer 32

• body will make gluclose from proteins
• result in muscle and organ issues
  (muscle atrophy- shrinkage)