Available
Apr 11 at 10am - Apr 16 at 11:59pm
6 days
Time Limit
30 Minutes
Instructions
This quiz covers:
Information from the Syllabus & Canvas
Essential Nutrients for Health lecture
Water lecture
The Story of Bottled Water video
It includes 15 (2 points each) T/F, multiple answer and multiple choice questions.
If question states "Mark all that apply",
there are multiple correct answers. These questions give a fraction of
the points available for each correct answer selection and subtracts an equivalent fraction for incorrect answer selection.
You will have 30 minutes to take the quiz. There is no pause for timed quizzes. Once you start, the clock does not stop. At the end of the time limit, your answers are submitted.
Email is the quickest way to reach the instructor. When you send an
email, please include _______________________ in the subject line.
Select all that apply
Question 5
2
/ 2 pts
The RDA means:
PartialQuestion 6
1
/ 2 pts
Which of the following is a function of water?
Select all that apply
Question 7
2
/ 2 pts
Your instructor will respond to your email on weekends.
Question 8
2
/ 2 pts
An assignment rule in this Nutrition 10 class is:
Question 9
2
/ 2 pts
The most important nutrient for survival is:
IncorrectQuestion 10
0
/ 2 pts
Which of the following is true of the RDA
Question 11
2
/ 2 pts
A nutrient is:
PartialQuestion 12
1
/ 2 pts
Which are true about bottled water.
Select all that apply
Question 13
2
/ 2 pts
A calorie is:
IncorrectQuestion 14
0
/ 2 pts
Which of the following will increase water needs?
Question 15
2
/ 2 pts
The best place to find our class schedule for the entire quarter is:
Quiz Score:
24 out of 30
What are the benefits of EPA and DHA?
Studies have shown that EPA and DHA are important for proper fetal development, including neuronal, retinal, and immune function.
EPA and DHA may affect many aspects of cardiovascular function
including inflammation, peripheral artery disease, major coronary
events, and anticoagulation.Jan 5, 2012
Health benefits of consuming EPA & DHA omega 3 in food are:
Mark all that apply
What foods have low saturated fats?
Most
come from animal products, like dairy, meat, and poultry. To limit the
amount of saturated fats you eat, choose lower-fat and lean options of
dairy, meat, and poultry — like skim milk, lean beef, and grilled chicken breast without the skin.
From a chemical standpoint, polyunsaturated fats are simply fat molecules that have more than one unsaturated carbon bond in the molecule,
this is also called a double bond. Oils that contain polyunsaturated
fats are typically liquid at room temperature but start to turn solid
when chilled.Jun 1, 2015
What are the psychological effects of starvation?
Emotional
and Cognitive changes: Depression, anxiety, irritability, increased
mood fluctuations, intense and negative emotional reactions, decreased
enthusiasm, reduced motivation, impaired concentration, problem solving
and comprehension, increased rigidity, obsessional thinking and reduced
alertness.
5 News Headline: Lack of Vitamin D Makes Kids Fat Research at ... “Our findings suggest that low vitamin D status may put children at risk of obesity.”
Is unsaturated fat good?
Unsaturated fats, which are liquid at room temperature, are considered beneficial fats
because they can improve blood cholesterol levels, ease inflammation,
stabilize heart rhythms, and play a number of other beneficial roles.
On this page, we’ll get acquainted with the
chemical structure of different types of carbohydrates and learn where
we find them in foods.
First, all carbohydrates are made up of the same chemical elements:
carbon (that’s the “carbo-” part)
hydrogen and oxygen, in about a two-to-one proportion, just like in H2O (that’s the “-hydrate” part)
For this reason, you may see carbohydrates abbreviated as “CHO” in our class.
Carbohydrates can be divided into two main types: simple and complex.
Simple carbohydrates are made up of just one or two sugar units,
whereas complex carbohydrates are made up of many sugar units. We’ll
look at each of these in turn. This figure gives you an overview of the
types of carbohydrates that we’ll cover.
Figure 4.4. Carbohydrates can be divided into two main types: simple (including monosaccharides and disaccharides) and complex.
Simple carbohydrates monosaccharides and disaccharides.
are sometimes called “sugars” or “simple sugars.” There are 2 types of simple carbohydrates: monosaccharides and disaccharides.
contain just one
sugar unit, so they’re the smallest of the carbohydrates. (The prefix
“mono-” means “one.”) The small size of monosaccharides gives them a
special role in digestion and metabolism.
Food carbohydrates have to be
broken down to monosaccharides before they can be absorbed in the
gastrointestinal tract, and they also circulate in blood in
monosaccharide form.
There are 3 monosaccharides:
Glucose
Fructose
Galactose
Note that all three have the same chemical formula (C6H12O6); the atoms are just arranged a bit differently.
1 – Glucose
Here’s the chemical structure of
:
In this class, we’ll sometimes use a simpler green hexagon to represent glucose:
You’re already familiar with glucose, because
it’s the main product of photosynthesis. Plants make glucose as a way of
storing the sun’s energy in a form that it can use for growth and
reproduction.
In humans, glucose is one of the most
important nutrients for fueling the body.
It’s especially important for
the brain and nervous system, which aren’t very good at using other fuel
sources. Muscles, on the other hand, can use fat as an energy
source. (In practice, your muscles are usually using some combination of
fat and glucose for energy, which we’ll learn more about later.)
Food sources of glucose: Glucose
is found in fruits and vegetables, as well as honey, corn syrup, and
high fructose corn syrup.
(All plants make glucose, but much of the
glucose is used to make starch, fiber, and other nutrients. The foods
listed here have glucose in its monosaccharide form.)
2 – Fructose
Here’s the chemical structure of
:
In this class, we’ll sometimes use a simpler purple pentagon to represent fructose:
Fructose is special because it is the sweetest carbohydrate. `
Plants make a lot of fructose as a way of attracting insects and animals, which help plants to reproduce.
For example, plants make nectar, which is high in fructose and very
sweet, to attract insects that will pollinate it.
Plants also put
fructose into fruit to make it tastier. Animals eat the fruit, wander
away, and later poop out the seeds from the fruit, thereby sowing the
seeds of the next generation.
Animal gets a meal, and the plant gets to
reproduce: win-win!
Figure 4.5. Fructose in nature: A bee
collects sweet nectar from a flower, in the process spreading pollen
from flower to flower and helping plants to reproduce.
Bees use nectar
to make honey, which humans harvest for use as a sweetener.
(Honey
contains a mix of sucrose, fructose, and glucose).
A kiwi is sweetened
in part by fructose. Animals enjoy the sweet fruit and then later poop
out the seeds, sowing them for a new generation of kiwi trees.
Food sources of fructose: Fruits, vegetables, honey, high fructose corn syrup
3 – Galactose
Here is the chemical structure of
:
In this class, we’ll sometimes use a blue hexagon to represent galactose:
Food sources of galactose:
Galactose is found in milk (and dairy products made from milk), but it’s
almost always linked to glucose to form a disaccharide (more on that in
a minute). We rarely find it in our food supply in monosaccharide form.
The second type of simple carbohydrates is
. They contain two sugar units bonded together.
There are 3 disaccharides:
Maltose (glucose+ glucose)
Sucrose (glucose+ fructose)
Lactose (glucose+ galactose)
1 – Maltose
Here is the chemical structure of
:
Maltose is made oftwo glucose moleculesbonded together.
It doesn’t occur naturally in any appreciable amount in foods, with one exception: sprouted grains.
Grains contain a lot of starch, which is made of long chains of glucose
(more on this in a minute), and when the seed of a grain starts to
sprout, it begins to break down that starch, creating maltose.
If bread
is made from those sprouted grains, that bread will have some maltose.
Sprouted grain bread is usually a little heavier and sweeter than bread
made from regular flour.
Maltose also plays a role in the production of
beer and liquor, because this process involves the fermentation of
grains or other carbohydrate sources. Maltose is formed during the
breakdown of those carbohydrates, but there is very little remaining
once the fermentation process is complete.
You can taste the sweetness of maltose if you
hold a starchy food in your mouth for a minute or so. Try this with a
simple food like a soda cracker. Starch is not sweet, but as the starch
in the cracker begins to break down with the action of salivary amylase,
maltose will form, and you’ll taste the sweetness!
2 – Sucrose
Here is the chemical structure of
:
Sucrose is made of a glucose molecule bonded to a fructose molecule. It’s made by plants for the same reason as fructose — to attract animals to eat it and thereby spread the seeds.
Sucrose is naturally-occurring in fruits and vegetables.
(Most fruits and vegetables contain a mixture of glucose, fructose, and
sucrose.) But humans have also figured out how to concentrate the
sucrose in plants (usually sugar cane or sugar beets) to make refined table sugar. We also find sucrose in maple syrup and honey.
The sucrose found in a sweet potato is chemically identical to the sucrose found in table sugar.
Likewise, the fructose found in a fig is chemically identical to the
fructose found in high fructose corn syrup. As we’ll discuss more later,
what’s different is the package the sugars come in. When you eat a
sweet potato or a fig, you also get lots of fiber, vitamins, and
minerals in that package, whereas sugar and high fructose corn syrup
only provide sugar, nothing else. It’s not a bad thing to eat sugar.
After all, it’s a vital fuel for our brain and nervous system. But
paying attention to the package it comes in can help us make good
overall choices for health.
3 – Lactose
Here is the chemical structure of
:
Lactose is made of a glucose molecule bonded to a galactose molecule. It is sometimes called “milk sugar” as it is found in dairy products like milk, yogurt, and cheese.
These are the only animal foods that have significant amounts of
carbohydrate. Most of our carbohydrates come from plant foods.
Complex carbohydrates
are also called polysaccharides, because they contain many sugars. (The
prefix “poly-” means “many.”) There are 3 main polysaccharides:
Starch
Glycogen
Fiber
All three of these polysaccharides are made up
of many glucose molecules bonded together, but they differ in their
structure and the type of bonds.
1 – Starch
is made up of long chains of glucose. If these chains are straight,
they’re called amylose; if they’re branched, they’re called amylopectin.
Here is an amylose segment containing 3 glucose units.
The next figure shows an amylopectin segment
containing 4 glucose units. The chemical structure is represented
differently, but can you spot the place where it branches?
Using our green hexagon to represent glucose, you can picture starch as something like this:
Humans have digestive enzymes to break down both types of starch, which we’ll discuss on the next page.
Starch is the storage form of carbohydrate in plants. Plants make starch in order to store glucose.
For example, starch is in seeds to give the seedling energy to sprout,
and we eat those seeds in the form of grains, legumes (soybeans,
lentils, pinto and kidney beans, for example), nuts, and seeds. Starch
is also stored in roots and tubers to provide stored energy for the
plant to grow and reproduce, and we eat these in the form of potatoes,
sweet potatoes, carrots, beets, and turnips.
When we eat plant foods with starch, we can
break it down into glucose to provide fuel for our body’s cells. In
addition, starch from whole plant foods comes packaged with other
valuable nutrients. We also find refined starch—such as corn starch—as
an ingredient in many processed foods, because it serves as a good
thickener.
2 – Glycogen
is structurally similar to amylopectin, but it’s the storage form of carbohydrate in animals,
humans included. It’s made up of highly branched chains of glucose, and
it’s stored in the liver and skeletal muscle. The branched structure of
glycogen makes it easier to break down quickly to release glucose to
serve as fuel when needed on short notice.
Liver glycogen is broken down to glucose, which
is released into the bloodstream and can be used by cells around the
body. Muscle glycogen provides energy only for muscle, to fuel activity.
That can come in handy if you’re being chased by a lion, or sprinting
to make your bus! Both liver and muscle glycogen serve as relatively
short-term forms of energy storage; together, they can only provide
enough glucose to last for about 24 hours in a person fasting or eating a
very low carbohydrate diet.
Even though glycogen is stored in the liver and
muscles of animals, we don’t find it in meat, because it’s broken down
soon after slaughter. Thus, glycogen is not found in our food. Instead,
we have to make it in our liver and muscle from glucose.
Here’s a beautiful depiction of glycogen.
Figure 4.6. Glycogen is made from long, branching chains of glucose, radiating around a central protein.
3 – Fiber
includes carbohydrates and other structural substances in plants that
are indigestible to human enzymes. Fiber is made by plants to provide
protection and structural support. Think about thick stems that help a
plant stand upright, tough seed husks, and fruit skin that protect
what’s growing inside. These are full of fiber.
Figure 4.7. Examples of food plants high in fiber, including wheat, broccoli, and apples.
In our food, we find fiber in whole plant foods like whole grains, seeds, nuts, fruits, vegetables, and legumes.
One of the most common types of fiber is
,
the main component in plant cell walls. The chemical structure of
cellulose is shown in the figure below, with our simplified depiction
next to it. You can see that cellulose has long chains of glucose,
similar to starch, but they’re stacked up, and there are hydrogen bonds
linking the stacks.
When we eat fiber, it passes through the small intestine intact, because we don’t have digestive enzymes to break it down.
Then, in the large intestine, our friendly microbiota—the bacteria that
live in our colons—go to work on the fiber. Some fiber can be fermented
by those bacteria. We’ll discuss fiber more later in the unit.
Self Check:
References:
Levin, R. J. (1999). Carbohydrates. In Modern Nutrition in Health
and Disease (9th ed.). Baltimore: Lippincott Williams and Wilkins.
U.S. Department of Agriculture. (n.d.). FoodData Central. Retrieved November 15, 2019, from https://fdc.nal.usda.gov/
Image Credits:
Figure 4.4. “Types of carbohydrates diagram” by Alice Callahan made with Microsoft SmartArt is licensed under CC BY-SA 4.0
If someone says to you, “I love carbohydrates, and I eat them all day long!” what would you assume they’re eating?
Do you picture this?
Figure 4.1. Examples of carbohydrate-rich snack foods.
And this?
Figure 4.2. Examples of grain-based foods.
When we ask this question in class, most
students describe foods like the ones above. However, carbohydrates are
found not just in grains, or in sweets and processed foods, but in every food group.
In fact, carbohydrates are the most abundant
nutrient (except water) in the diets of most humans around the world.
Since the dawn of agriculture, human cultures have relied on staple
grains, such as corn, rice, and wheat, as the foundation of their diets,
and these foods are rich in carbohydrates.
But fruits and vegetables,
dairy products,legumes, and nuts also have naturally-occurring
carbohydrates.
And of course, carbohydrates are a key ingredient in
desserts, sugar-sweetened beverages like sodas, and many of the packaged
snack foods that are readily available and—let’s face it—can be hard to
stop eating.
In other words, if someone says they eat a high
carbohydrate diet, that could mean many different things. They very
well could be talking about a balanced diet focused on whole foods, like
this:
Figure 4.3. Examples of whole foods containing carbohydrates, including fresh fruit, legumes and grains, and cheese.
The diet industry likes to sell us simple
messages about “good” and “bad” foods, and these days, we tend to hear
that carbohydrates are in the “bad” group. But given that carbohydrates
are in so many different types of foods, that’s obviously an
oversimplified message—and it’s not fair to all of the awesome sources
of carbohydrates in the world of food. Not all carbohydrate-rich foods
are the same. In this unit, you’ll learn to appreciate the
nutrient-dense carbohydrate foods, identify which don’t offer as
valuable a nutritional package, and understand how a balanced diet can
include all of them.
Unit Learning Objectives
After completing this unit, you should be able to:
Classify the different types of
carbohydrates, identify their food sources, and discuss how these
carbohydrates are digested and absorbed in the body.
Define the guidelines for total carbohydrate, fiber, and added sugar intake.
Explain how glucose is regulated and utilized in the body and describe how the body adapts to a low carbohydrate intake.
List the causes, complications, and treatment for different types of diabetes.
Describe the health benefits, types of, and food sources of dietary fiber.
Differentiate between whole and refined grains in foods by examining food labels.
Distinguish between added and natural-occurring sugars in foods, and discuss health implications of too much added sugar.
Identify sugar substitutes in foods, and describe potential benefits and drawbacks of sugar substitutes.
Figure 4.2. “Bread” by David Stewart is licensed under CC BY 2.0; “Pasta” by Yasumari SASAKI is licensed under CC BY 2.0; “Rice” by Francesca Nocella is licensed under CC BY-SA 2.0, .
