week 3: macronutrients - CHO

Question 1

what are the sources of CHO?

(6 points)

Answer 1

grains - rice, wheat, oats, barley
legumes - beans, peas, lentils
bread, pasta, noodles
fruits
vegetable - carrot, potato, yam
milk

Question 2

what are the functions of CHO?

5 points

Answer 2

• main source of body fuel
• storage of energy: glycogen
• energy for brain
• forming bulk - promote healthy functioning of bowel
• adequate CHO spares proteins so that proteins are used for body’s growth and repair

Question 3

what are the 3 types of CHO?

Answer 3

monosaccharide, disaccharide, polysaccharide

Question 4

what is monosaccharide and its example?

Answer 4

• simple sugar units
• glucose, fructose, galactose
• chemical formula: C6H12O6

Question 5

what is disaccharide and its examples?

Answer 5

• pairs of sugar units bonded tgt

- sucrose, lactose, maltose

Question 6

what is polysaccharides and its examples?

Answer 6

• many monosaccharides linked tgt

- glycogen, starches, fibers

Question 7

polysaccharide - what is glycogen?

Answer 7

• made & stored by liver & muscle tissues of human beings/animals as a storage form of glucose
• x counted as one of the complex CHO in foods

Question 8

polysaccharide - what is starches?

Answer 8

• plant cells store glucose as starches
• long chains of hundreds/thousands of glucose molecules linked tgt
• found in grains (wheat,rice), root vegetables (yams, potatoes), legumes (peas,beans)

Question 9

polysaccharides - what is dietary fiber?

Answer 9

• non-starch polysaccharide
• x digestible by human body
• passes through GI track

Question 10

what are the 2 categories of fibers?

Answer 10

soluble , non-soluble

Question 11

fibers (soluble) - what is the function and where is it found?

Answer 11

• protecting against heart disease (by lowering blood cholesterol)
• found in legumes, oats, barley, fruits (apple, citrus)

Question 12

fibers (non-soluble) - what is the function and where is it found?

Answer 12

• promote bowel movement & alleviate constipation
• provide bulk & feelings of fullness, may help in weight management
• found in whole grains, vege, most fruits

Question 13

what are the health benefits of fiber? (6 points)

Answer 13

• lower blood cholesterol
• prevent heart disease
• prevent & control diabetes
• promote gastrointestinal health
• prevent colon cancer
• weight management

Question 14

what happens when fiber is taken in excess? (5 points)

Answer 14

• cause bloating & gas
• abdominal discomfort
• binds materials, thus interfere absorption of minerals
• may bind to some medications
• can cause constipation if water intake is insufficient

Question 15

what does a diet high in sugar lead to? (5 points)

Answer 15

• dental calories (tooth decay)
• increase calorie intake -> obesity
• after blood lipid profile -> heart disease
• uncontrolled diabetes
• nutrient deficiencies by supplying energy without providing nutrient

Question 16

what are the ways to reduce added sugar in diet?

Answer 16

• use food label
• choose beverages & food with less sugar
• choose fruits when desiring something sweet

Question 17

what are 2 alternatives to sugar?

Answer 17

artificial sweeteners and sugar alcohol

Question 18

what are the 3 types of artificial sweeteners

Answer 18

saccharin, aspartame, sucralose

Question 19

what are the advantages of artificial sweeteners?

Answer 19

• low/non-caloric alternative of sugars
• less concerns in tooth decay
• a substitute for people with diabetes
• a substitute when facing sugar shortages

Question 20

what are the disadvantages of aspartame?

Answer 20

• contains 2 aa ( aspartic, phenylalanine) which are x suitable for a genetic disease called phenylketonuria (PKU)

Question 21

Describe people with PKU

Answer 21

• unable to dispose phenylalaline - toxic to nervous system & cancause brain damage
• symptoms: headache, dizziness, nausea

Question 22

what are the disadvantages of saccharin

Answer 22

• high dose = cancer

- risk increase in individual who are smokers

Question 23

what are the disadvantages of sucralose

Answer 23

• the digestion & absorption of sucralose is x clear due to lack of long term studies on humans

Question 24

what is sugar alcohol and where is it found and its examples

Answer 24

• neither sugar/alcohol
• occurs naturally in plants
  are a knid of carbo that can increase blood sugar levels
• often found in sugar-free products (chewing gum, candies, breath mints)

Question 25

describe glycemic index (GI)

Answer 25

• a method of classifying foods according to their potential for raising blood glucose
• measures how much blood sugar increase in 2/3 hours after eating
• lower the GI, the better control on blood glucose level

Question 26

what are the benefits of low GI

Answer 26

• improve glucose control
• improve blood lipids profile
• reduce risk of heart disease
• help with weight management

Question 27

what does bran, germ, endosperm each contain?

Answer 27

bran - contains most of the fiber
germ - contains vitamins and minerals
endosperm - contains mostly starch