Sugars, Starches, Fibres (12)

Question 1

What is meant by whole grain foods?

Answer 1

Those containing, “whole grain whole wheat flour including the germ” (not enriched)

Question 2

Examples of complex carbs

Answer 2

Yam, whole grain bread/pasta, oatmeal, bananas, fresh berries, spinach

Question 3

Examples of simple carbs

Answer 3

Donuts, candy, chocolate chip cookies, white bread, french fries

Question 4

Simple sugars (+carbohydrates) refer to…

Answer 4

monosaccharides and/or disaccharides

Question 5

Monosaccharides

Answer 5

-glucose (blood sugar)
-fructose (fruit sugar)
-galactose
…only product absorbed into bloodstream

Question 6

What is an associated health risk with simple sugars?

Answer 6

-rapidly absorbed into the blood stream
-increase insulin resistance and inflammation

Question 7

Disaccharides

Answer 7

-sucrose (cane/beet sugar, glucose + fructose)
-maltose (fermented for alcohol, glucose + glucose)
-lactose (milk sugar, glucose + galactose)

Question 8

Complex carbohydrates

Answer 8

oligosaccharides (3 mono), polysaccharides (up to 1000’s mono)

Question 9

Oligosaccharides

Answer 9

-short chains of monosaccharides joined by bonds that cannot be broken by human enzymes (source of fibre)

Question 10

Examples of oligosaccharides

Answer 10

Garlic, onions, inulin

Question 11

Polysaccharides

Answer 11

long chains of monosaccharides, some digestible some not

Question 12

Examples of polysaccharides

Answer 12

potato, rice, pasta, corn, cereal, bread, apple peel, seeds, nuts

Question 13

The 3 primary nutritional polysaccharides are?

Answer 13

1. starch (energy storage in plants - digestible)
2. glycogen (energy storage in animals - digestible)
3. cellulose (structure in plants - nondigestible fibre)

Question 14

What type of bond holds together starch and glycogen?

Answer 14

(digestible) alpha-glycosidic bonds

Question 15

What type of bond holds together cellulose?

Answer 15

(non-digestible) beta-glycosidic bonds

Question 16

Why is fibre important in the intestines?

Answer 16

-broken down into short chain fatty acids and gas in colon (feeds gut microbiota)

Question 17

What attributes are present in good processed foods?

Answer 17

-few ingredients
-good to eat (whole wheat)

Question 18

Ultra-processed foods

Answer 18

-significantly changed from its original state
-additional salt, sugar, fat, additives, preservatives, and/or artificial colors added

Question 19

What are the characteristics of white flour?

Answer 19

-only the endosperm
-primarily starch (storage form of glucose in plants)

Question 20

What components of the grain are present in whole grains?

Answer 20

-bran (outer layer, rich in dietary fibre)
-germ (protein, unsaturated fats, thiamin, niacin, riboflavin, iron)
-endosperm (starch)

Question 21

soluble fibre

Answer 21

-slows down glucose absorption
-reduces fat and cholesterol absorption
-found in oats, barley, psyllium
-lower calories than digestible carbohydrates

Question 22

Insoluble fibre

Answer 22

-moves bulk through gut
-controls gut pH
-removes toxic waste
-prevents constipation
-found in wheat bran, seeds, nuts

Question 23

What does high blood glucose (from eating) stimulate?

Answer 23

Pancreas to release insulin

Question 24

What does insulin do?

Answer 24

stimulates the uptake of glucose into cells (storage), converts excess glucose into fat stores

Question 25

As cells use glucose, blood glucose levels decline resulting in…

Answer 25

pancreas releasing glucagon

Question 26

What does glucagon do?

Answer 26

stimulates liver cells to break down glycogen and release glucose into the blood

Question 27

Which nutrient has the largest effect on blood glucose?

Answer 27

Carbohydrates- peak fast, and large impact

Question 28

3 downsides of sugar intake

Answer 28

1) tooth decay
2) empty calories (no nutrients)
3) often mixed with fatty foods

Question 29

Non-nutritive sweeteners

Answer 29

zero (or low) calorie sweeteners that are either artificially synthesized or naturally derived

Question 30

Sugar Intake Recommendations: women

Answer 30

no more than 100 calories per day (24 grams)

Question 31

Sugar Intake Recommendations: men

Answer 31

no more than 150 calories per day (36 grams)

Question 32

Sugar Intake Recommendations: children

Answer 32

less than 24 grams per day (limited to no more than 8 ounces a week of sugary beverages)

Question 33

One can of coke (10 tsp of sugar)

Answer 33

exceeds daily amount for women, men, and children

Question 34

Alcohol sugars

Answer 34

-xylitol, mannitol, sorbitol
-used in chewing gum
-not well absorbed in gut (large amounts cause diarrhea)

Question 35

Stevia

Answer 35

-herbal alternative (GRAS)
-initially rejected, then approved

Question 36

Aspartame

Answer 36

-aspartic acid + phenylalanine
-200x sweeter than sugar (sucrose)
-NOT compatible with high temperatures (>30 degrees)

Question 37

Sucralose

Answer 37

-“splenda”
-600x sweeter than sugar
-safe when heated
-chlorinated sugar

Question 38

Acesulfame K

Answer 38

-often combined with other artificial sweeteners

Question 39

Saccharin

Answer 39

-accidently discovered by chemist working on coal tar derivatives
-banned, then returned to market

Question 40

Should artificial sweeteners be used as a method of weight control?

Answer 40

No, with the exception of people with diabetes

Question 41

How does sugar contribute to tooth decay?

Answer 41

-bacteria feeds on sugar (produces acid)

Question 42

Which products contribute to tooth decay?

Answer 42

-increased frequency of sticky foods
-acidic beverages
-excessive cleaning/polishing of teeth
-nursing bottle syndrome (fall asleep w/ bottle in mouth)

Question 43

Protective foods

Answer 43

-cheese (increases pH of plaque, decrease acidity)
-protein (w/ calcium it strengthens enamel)
-low calorie sweeteners (sorbitol, mannitol, xylitol… stimulates saliva)

Question 44

Fluoride

Answer 44

-promote remineralization of eroded enamel
-in city water, toothpastes, dental rinses

Question 45

fluorosis or “mottled” enamel

Answer 45

-cosmetic condition in children under 8 years (where permanent teeth are developing)… white spots