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Chapter 4
Chapter Outline
I.
HIGH CARBOHYDRATE FOODS ARE AN IMPORTANT PART OF THE
DIET
A. Micronutrients and Fiber are lost During Refining
B. Added Refined Sugars are Low in Nutrient Density
II.
SUGARS, STARCHES, AND FIBERS ARE ALL CARBOHYDRATES
A. Sugars are the Simplest Type of Carbohydrates
B. Many Sugars Linked Together Form Complex Carbohydrates
1. Glycogen is the Storage Form of Carbohydrate in Animals.
2. Starch is the Storage Form of Carbohydrate in Plants
3. Fiber Cannot be Digested by Human Enzymes
a. Fibers are Classified Based on how They Behave in the GI Tract
b.
III.
Some Starch Resists Digestion
DIGESTION BREAKS CARBOHYDRATES INTO ABSORBABLE UNITS
A. Sugars and Starches Are Digested to Monosaccharides
B. People Who Are Lactose Intolerant Cannot Digest Lactose
C. Carbohydrates That Aren’t Digested Have Positive and Negative Effects
1. Undigested Carbohydrates Give Your Gas
2. Undigested Carbohydrates Affect the Type of Bacteria in Your gut
3. Indigestible Carbohydrates Improve GI Function
4. Fiber Slow or Reduces Nutrient Absorption
IV.
CARBOHYDRATES PROVIDE ENERGY
A. Cells Use Glucose to Produce Energy in the Form of ATP
B. Extra Glucose is Stored as Glycogen
C. Carbohydrate Spares Protein
D. Carbohydrates Prevent Ketosis
V.
CELLS NEED A STEADY SUPPLY OF BLOOD GLUCOSE
A. Blood Glucose Levels Rise After You Eat
B. Insulin Lowers Blood Glucose
C. Glucagon Raises Blood Glucose
VI.
DIABETES OCCURS WHEN GLUCOSE LEVELS STAY TOO HIGH
A. Type 1 Diabetes Occurs When the Body Doesn’t Make Insulin
B. Type 2 Diabetes Occurs When Insulin Doesn’t Function Properly
C. Gestational Diabetes Occurs During Pregnancy
D. Diabetes Has Short Term Symptoms and Long Term Complications
1. Early Diabetes Symptoms Include Thirst, Frequent Urination, and Blurred
Vision
2. In the Long Term Diabetes Damages Organs and Tissues Throughout the
Body
E. Diabetes Treatment Involves Diet, Exercise, and Medication
F. Hypoglycemia is Low Blood Sugar
VII.
THE TYPE OF CARBOHYDRATE DETERMINES ITS HEALTH EFFECTS
A. Carbohydrates Increase the Risk of Dental Caries
B. Hyperactivity is Due More to Circumstances than to Sugar Intake
C. Carbohydrates Alone Do Not Cause Weight Gain
D. Fiber is Good for Your Heart, but Sugar is not
E. A Diet High In Refined Carbohydrates May Increase Diabetes Risk
F. A Diet High in Fiber Can Relieve or Prevent Some Chronic Bowel Disorders
G. Fiber may Reduce the Risk of Colon Cancer
1. Cancer is a Disease that Affects the Way Cells Behave
2. Fiber Reduces Contact Between Mucosal Cells and Carcinogens
VIII.
MEET CARBOHYDRATE NEEDS BY CHOOSING LESS REFINED FOODS
A. Healthy Diets Can Include a Wide Range of Carbohydrate Intakes
1. The RDA for carbohydrate is miniscule
2. More Carbohydrate Means Less Fat or Protein
3. Most Americans Need to eat More Fiber
B. Does Your Diet Meet Carbohydrate Recommendations?
1. Use Exchange Lists to Estimate Carbohydrate Content
2. The Nutrition Facts on Food Labels Lists the Amounts of Carbohydrate
C. Choose A Diet High in Whole Grains, Fruits, and Vegetables
D. Alternative Sweeteners Can Reduce the Amount of Sugar Added to Foods
1. Sugar Substitutes are not the Key to a Healthy Diet
2. There are a Number of Sugar Substitues to Choose From
a. Saccharin was Once Banned, but is now Considered Safe
b. Aspartame is Made From two Amino Acids
c. Acesulfame K can be Used in Baked Goods
d. Sucralose is a Derivative of Sucrose
e. Sugar Alcohols do Not Promote Tooth Decay