Chapter 4

Question 1

Ideal nutrients to meet your body’s energy needs, to feed your brain and nervous system, to keep your digestive system fit, and within calorie limits, to help fuel physical activity and keep your body lean. Compounds composed of single or multiple sugars. A chemical shorthand is CHO, signifying carbon (C), hydrogen (H), and oxygen (O).

Answer 1

Carbohydrates (the name means “water”)

Question 2

Together with fats and protein, add bulk to foods and provide energy and other benefits for the body.

Answer 2

Digestive carbohydrates

Question 3

Include most of the fibers in foods, yield little to no energy but provide other important benefits.

Answer 3

Indigestible carbohydrates

Question 4

Long chains of sugar units arranged to form starch and fiber.

Answer 4

Complex carbohydrates (polysaccharides)

Question 5

Sugars, including both single sugar units and linked pairs of sugar units. The basic sugar unit is a molecule containing six carbon atoms, together with six carbon atoms, together with oxygen and hydrogen atoms.

Answer 5

Simple carbohydrates

Question 6

The process by which green plants make carbohydrates from carbon dioxide and water using the green pigment chlorophyll to capture the sun’s energy (sunlight). In this process, water (H2O) absorbed by the plants roots donates hydrogen and oxygen. Carbon dioxide gas (CO2) absorbed into its leaves donates carbon and oxygen. Water and carbon dioxide combine to yield the most common of the sugars, the single sugar glucose.

Answer 6

Photosynthesis (photo means “light; synthesis means “making”

Question 7

The green pigment of plants that captures energy from sunlight for use in photosynthesis.

Answer 7

chlorophyll

Question 8

Carbohydrates are made of what three things held together by energy containing bonds?

Answer 8

carbon, hydrogen, and oxygen

Question 9

Simple carbohydrates; that is, molecules of either single sugar units or pairs of those sugar units bonded together. By common usage, this most often refers to sucrose.

Answer 9

sugars

Question 10

A single sugar used in both plant and animal tissues for energy; sometimes known as blood sugar or dextrose.

Answer 10

glucose

Question 11

Drives the photosynthesis reaction. I becomes the chemical energy of the bonds that hold six atoms of carbon together in the sugar glucose.

Answer 11

Light energy

Question 12

Provides energy for the work of all the cells of the stem, roots, flowers, and fruit of the plant. For example, in the roots, far from the energy-giving rays of the sun, each cell draws upon some of this made in the leaves, breaks it down (to carbon dioxide and water), and uses the energy thus released to fuel its own growth and water-gathering activities.

Answer 12

Glucose

Question 13

Learn:
Plants do not use all of the energy stored in their sugars, so it remains available for use by the animals or human beings that consume the plants. Thus, carbohydrates form the first link in the food chain that supports all life on Earth.

Question 14

Come almost exclusively from plants; milk is the only animal derived food that contains significant amounts of carbohydrate.

Answer 14

Carbohydrate rich foods

Question 15

Through photosynthesis, plants combine what three things to form glucose?

Answer 15

carbon dioxide, water, and the sun’s energy (sunlight)

Question 16

Single sugars; single sugar units.

Answer 16

monosaccharides

Question 17

Double sugars; pairs of single sugars linked together.

Answer 17

disaccharides

Question 18

All of the monosaccharides and disaccharides chemical names in with this, which means “sugar”

Answer 18

-ose

Question 19

What are the three monosaccharides?

Answer 19

-glucose
- fructose
- galactose

Question 20

Sweetest Monosaccharide; known as fruit sugar. The intensely sweet sugar of fruit, is made by rearranging the atoms in glucose molecules. Occurs naturally in fruit, in honey, and as part of table sugar. However, most is consumed in sweet beverages, desserts, and other foods sweetened with added sugars.

Answer 20

Fructose (fruct means “fruit”; ose means “sugar”)

Question 21

What are then2 most common monosaccharides in nature?

Answer 21

glucose and fructose

Question 22

Sugars and syrups added to a food for any purpose, such as to add sweetness or bulk or to aid in browning (baked goods). Also called carbohydrate sweeteners, they include concentrated fruit juice, glucose, fructose, high-fructose corn syrup, sucrose, and other sweet carbohydrates.

Answer 22

added sugars

Question 23

A monosaccharide; part of the disaccharide lactose (milk sugar). Has the same number and kind of atoms as glucose and fructose but in another arrangement. This is one of two single sugars that are bound together to make up the sugar of milk. Rarely occurs free in nature but is tied up in milk sugar until it is freed during digestion.

Answer 23

galactose

Question 24

What are the three disaccharides of which all contain glucose?

Answer 24

-lactose
-maltose
- sucrose

Question 25

Disaccharide composed of glucose and galactose; sometimes known as milk sugar. In this, the milk sugar just mentioned, glucose is linked to galactose.

Answer 25

lactose (lact means “milk”; ose means “sugar”)

Question 26

A disaccharide composed of two glucose units. Appears wherever starch is being broken down. It occurs in germinating seeds and arises during the digestion of starch in the human anatomy.

Answer 26

Maltose (malt sugar)

Question 27

A disaccharide composed of glucose and fructose; sometimes known as table, beet, or cane sugar and often as simply sugar. The product most people think of when they refer to sugar. Table sugar is obtained by refining the juice from sugar beets or sugar cane, but sucrose also occurs naturally in many vegetables and fruits. It tastes sweet because it contains the sweetest of the monosaccharides, fructose.

Answer 27

Sucrose

Question 28

Learn:
When you eat a food containing monosaccharides, you can absorb them directly into your blood. When you eat disaccharides, though, you must digest them first. Enzymes in your intestinal cells must split the disaccharides into separate monosaccharides so that they can enter the bloodstream. The blood delivers all products of digestion first to the liver, which possesses enzymes to modify nutrients, making them useful to the body.

Question 29

Is the monosaccharide used for energy by all the body’s tissues, so the liver releases abundant amounts of this into the bloodstream for delivery to all of the body’s cells.

Answer 29

glucose

Question 30

Can be converted into glucose by the liver, adding to the body’s supply.

Answer 30

Galactose

Question 31

Normally used for fuel by the liver or broken down to building blocks for fat or other needed molecules.

Answer 31

Fructose

Question 32

Long strands of thousands of glucose units linked together. Another term for complex carbohydrates.

Answer 32

Polysaccharides

Question 33

A plant polysaccharide, as are glycogen and most of the fibers. After cooking, this is highly digestible by human beings; when this is raw, it often resist digestion. Is a plants storage form of glucose. As a plant matures, it not only provides energy for its own needs but also stores energy in its seeds for the next generation. For example, after a corn plant reaches its full growth and has many leaves manufacturing glucose, it links glucose together to form this, storing packed clusters of starch molecules in granules, and packs the granules into its seeds. These giant starch clusters are packed side by side in the kernels of corn. For the plant, this is useful because it is an insoluble substance that will stay with the seed in the ground and nourish it until it forms shoots with leaves that can catch the sun’s rays. Glucose, in contrast, is soluble in water and would be washed away by the rains while the seed lay in the soil. This of corn and other plant foods is nutritive for people, too, because people can digest this to glucose and extract the sun’s energy stored in its chemical bonds.

Answer 33

Starch

Question 34

The storage form of glucose in the body. Just as plant tissues store glucose in long chains of starch, animal liver and muscle tissues store glucose in long chains that clump together to form this. Highly branched polysaccharide that is made and held in liver and muscle tissues as a storage form of glucose. It is not a significant food source of carbohydrate and is not counted as one of the complex carbohydrates in foods. . Unlike starch, which is abundant in grains, potatoes, and other foods from plants, this is nearly undetectable in meats because it breaks down rapidly when the animal is slaughtered.

Answer 34

Glycogen

Question 35

Some of this of a plant form the supporting structures of its leaves, stems, and seeds. Others play other roles; for example, they retain water and thus protect seeds from drying out. Like starch, most of these are polysaccharides—chains of sugars—but they differ from starch in that the sugar units are held together by bonds that human digestive enzymes cannot break. Most of these therefore pass through the human body intact, without providing energy for its use. A little energy arises, however, when certain of these encounter the colon’s bacterial colonies, which do possess fiber-digesting enzymes. This digestion involves fermentation, a form of breakdown that produces tiny products, mainly fat fragments, which the human colon absorbs. Many animals, such as cattle, depend heavily on their digestive-system bacteria to make the energy of glucose available from the abundant cellulose, a form of these, in their fodder. Thus, when we eat beef, we indirectly receive some of the sun’s energy that was originally stored in the fiber of the plants. Beef itself, like other animal products, contains none of this.

Answer 35

Fiber

Question 36

True or False?
Fibers lend structure to plants and perform other functions.

Human digestive enzymes cannot break the chemical bonds of fibers.

Some fiber is susceptible to fermentation by bacteria in the colon.

Answer 36

True

Question 37

The anaerobic (without oxygen) breakdown of carbohydrates by microorganisms that releases small organic compounds along with carbon dioxide and energy. In other words, A form of breakdown that produces tiny products, mainly fat fragments, which the human colon absorbs.

Answer 37

fermentation

Question 38

The brain uses what as its primary fuel?

Answer 38

Glucose

Question 39

Glucose from carbohydrates is an important fuel for most body functions. Only two other nutrients provide energy to the body what are they?

Answer 39

proteins and fats

Question 40

Usually expensive and, when used to make fuel for the body, provide no advantage over carbohydrates.

Answer 40

Protein rich foods

Question 41

Normally are not used as fuel by the brain and central nervous system

Answer 41

fats

Question 42

Tissues of the brain and central nervous system prefer what along with red blood cells, especially this specifically. It is a critical energy source.

Answer 42

Glucose

Question 43

Whole foods that supply carbohydrates and are preferred source of glucose in the diet.

Answer 43

fiber rich foods

Question 44

Play vital roles in the functioning of body tissues. For example, sugars that dangle from protein molecules, once thought to be mere hitchhikers, are now known to dramatically alter the shape and function of certain proteins. Such a sugar-protein complex is responsible for the slipperiness of mucus, the watery lubricant that coats and protects the body’s internal linings and membranes. Sugars also bind to the outsides of cell membranes, where they facilitate cell-to-cell communication and nerve and brain cell functioning. Clearly, the body needs these for more than just energy.

Answer 44

Carbohydrates

Question 45

Have been wrongly accused of being the “fattening” ingredient of foods, thereby misleading millions of weight-conscious people into eliminating nutritious carbohydrate-rich foods from their diets. In truth, people who wish to lose fat, maintain lean tissue, and stay healthy can do no better than to monitor portion sizes and calorie intakes, and to design an eating plan around fiber-rich carbohydrate-rich fruit, legumes, vegetables, and whole grains.

Answer 45

Carbohydrates

Question 46

Gram for gram, carbohydrates donate fewer calories than do dietary fats, and converting excess glucose into fat for storage is inefficient, costing many calories. Still, it is possible to consume enough calories of carbohydrate to exceed the need for energy, and this reliably leads to weight gain. To lose weight, dieters must plan to consume fewer total calories from all foods and beverages each day.

Answer 46

Lower in Calories

Question 47

(mostly sucrose or fructose) contain no other nutrients—no protein, vitamins, minerals, or fiber—and thus are low in nutrient density. A person choosing 400 calories of sugar in place of 400 calories of whole-grain bread loses the nutrients, phytochemicals, and fiber of the bread. You can afford to do this only if you have already met all of your nutrient needs for the day and still have calories to spend.

Answer 47

Purified, refined sugars
Empty Calories of Added Sugars

Question 48

For health’s sake, then, most people should increase their intakes of fiber-rich whole-food sources of carbohydrates and reduce their intakes of foods high in refined grains and added sugars.

Answer 48

Guidelines

Question 49

At a minimum, adults and children need 130 g/day to provide glucose to the brain.

For optimal health, the Acceptable Macronutrient Distribution Range (AMDR) is set between 45 and 65% of total calories from carbohydrate.

Answer 49

Dietary Reference Intakes (DRI)-Total Carbohydrate

Question 50

Choose nutrient-dense grains, fruit, starchy vegetables, legumes, and milk to meet the day’s total carbohydrate intake.

Answer 50

Dietary Guidelines for Americans - Total Carbohydrates

Question 51

Limit intakes of added sugars to a maximum of 10% of total calories.

Answer 51

Dietary Guidelines for Americans - Added sugars

Question 52

A prudent daily upper limit is not more than 100 cal (about 6 teaspoons) of added sugars for most women and children or 150 cal for most men.

Answer 52

American Heart Association - Added sugars

Question 53

Strong recommendation- Both adults and children should reduce the intake of added sugars to less than 10% of total energy intake.

Answer 53

World Health Organization (WHO)- Added sugars

Question 54

Conditional recommendation -Both children and adults should further reduce the intake of added sugars to below 5% of total energy intake.

Answer 54

World Health Organization (WHO)- Added sugars

Question 55

A healthy dietary pattern includes grains, at least half of which are whole grains.

Answer 55

Dietary Guidelines for Americans -Whole grains

Question 56

38 g of total fiber per day for men through age 50; 30 g for men 51 and older.

25 g of total fiber per day for women through age 50; 21 g for women 51 and older.

Answer 56

Dietary Reference Intakes (DRI)- Fiber

Question 57

Recommendations for total carbohydrate and added sugars may be given as “percentage of total calories”. This makes sense in this regard because they apply proportionally to all calorie intakes, and individuals calorie needs vary widely. or example, the recommended range of total carbohydrate intakes is from 45 to 65 percent of daily calories. This amounts to 900 to 1,300 calories of carbohydrate in a 2,000-calorie diet, but for a person needing just 1,200 calories a day, carbohydrate should provide only 540 to 780 calories. Likewise, the limit on grams of added sugars fluctuates with a person’s daily calorie needs.

Answer 57

Percentages

Question 58

Learn:
Unlike the added sugars in concentrated sweets, the sugars in fruit are diluted with water and naturally packaged with vitamins, minerals, phytochemicals, and fiber.

Question 59

The recommended range for total carbohydrate intake is one of three of these values set by the DRI committee for energy nutrients. These ranges ensure adequate intakes and are associated with low risks for developing chronic diseases.
The three energy nutrients—carbohydrate, fat, and protein—all contribute to the total energy (calorie) intake. Whenever the percentage of one energy nutrient increases or decreases, the percentages from the others must change as well to keep calories constant.

Answer 59

AMDR

Question 60

Fibers that readily dissolve in water. In foods, this adds a pleasing consistency. become viscous, and often impart gummy or gel-like characteristics to foods. An example is pectin from fruit, which is used to thicken jellies. In other words, pectin that puts the gel in jelly and gums that make bottled salad dressings viscous. Soluble fibers are naturally abundant in oats, barley, legumes, okra, and citrus fruit. In addition to food sources, extracted single soluble fiber preparations are used as medications or as food additives.

Answer 60

Soluble fibers

Question 61

These do not dissolve in water, do not form gels, are not viscous, and resist fermentation. Example is cellulose, form structure of plants, such as the outer layers of whole grains (bran) the strings of celery, the hulls of seeds, and the skins of corn kernels. These fibers retain their shape and rough texture even after hours of cooking. In the digestive system, they ease elimination, as described later.
Most unrefined plant foods contain a mix of these fiber types.

Answer 61

Insoluble fibers

Question 62

People who obtain soluble fibers have the following actions in the body and receive these probable benefits:
People who obtain insoluble fibers have the following actions in the body and receive these probable benefits:

Answer 62

Soluble (viscous, often fermentable and gel-forming)
Foods:
Barley, oats, oat bran, rye, fruit (apples, citrus), pears, legumes (especially young green peas and black-eyed peas), seaweeds, seeds, many vegetables, fibers used as food additives

These foods obtain these types of fibers:
-Beta-glucans, Gums, Inulin, Pectins, Psyllium, Some hemicellulose
With these actions in the body:
-Reduce blood cholesterol by binding bile

-Slow glucose absorption

-Slow transit of food through upper GI tract; delay nutrient absorption

-Hold moisture in stools, softening them

-Nourish beneficial bacterial colonies in the colon

-Yield small fat molecules after fermentation that the colon can use for energy

-Increase satiety

And receive these probable health benefits:
- Alleviate constipation (less fermentable soluble fibers)

• Lower risk of heart disease
• Lower risk of diabetes
• Lower risk of colon and rectal cancer
• Increase satiety (improve weight management)

Insoluble (nonviscous, mostly unfermentable)
Food:
- Brown rice, fruit, legumes, seeds, vegetables (cabbage, carrots, Brussels sprouts), wheat bran, whole grains, extracted fibers used as food additives

These foods obtain these types of fibers:
-Cellulose, Lignins, Resistant starch, Hemicellulose

With these actions in the body:
- Stimulate colon lining, increase fecal weight, and speed fecal passage through colon

• Provide bulk and feelings of fullness

-And receive these probable health benefits:
Alleviate constipation

-Lower risk of hemorrhoids and appendicitis

-May reduce complications from diverticulosis

-Lower risk of colon and rectal cancer

Question 63

Evidence suggests that diets rich in fruit, legumes, vegetables, nuts, seeds, and whole grains—and therefore rich in fibers and other complex carbohydrates—are protective against what conditions?

Answer 63

Heart disease and stroke

Question 64

Soluble, gel-forming fibers, such as those of apples, barley, carrots, oatmeal, and legumes, lower blood cholesterol by binding this, a digestive juice that contains cholesterol compounds. This is made by the liver and secreted into the intestine. Much of this in form of cholesterol would be reabsorbed from the intestine for reuse, but soluble fiber carries some of it out with the feces. These compounds are needed in digestion so the liver responds to a lack of them by drawing on the body’s cholesterol stocks to synthesize more.

Answer 64

Bile

Question 65

Foods rich in these fibers help control blood cholesterol, modulate the rate of glucose absorption, sustain colonies of beneficial bacteria in the intestine, but also with insoluble fibers ease elimination by enlarging and softening stools and maintain digestive tract health.

Answer 65

Soluble fibers

Question 66

Resists fermentation by the colon’s bacteria and remains intact in the digestive tact. This fiber cannot nourish beneficial bacteria but swells with water, softening and giving weight to fecal matter, easing its passage from the system.

Answer 66

Manufactured soluble fiber in supplements

Question 67

Relieve constipation by stimulating the colon lining to secrete mucus and water that enlarge and soften the stools.

Answer 67

Coarse insoluble fibers

Question 68

One wat fiber in food may lower cholesterol in the blood:

Answer 68

1.) The liver acts something like a vacuum cleaner, sucking up cholesterol from the blood, using it to make bile, and discharging the bile into its storage bag, the gallbladder.
2.) The gallbladder empties its bile into the intestine, where bile performs necessary digestive tasks.
3.) In the intestine, some of the cholesterol in bile associates with fiber.
4.) Fiber carries cholesterol in bile out of the digestive tract with the feces.
5.) The cholesterol that remains in the intestine is reabsorbed into the bloodstream.

Question 69

Large, soft stools ease the task of elimination. Pressure is then reduced in the lower bowel (colon), helping to prevent swelling of the rectal veins known as this. In other words, swollen, hardened (varicose) veins in the rectum, usually caused by pressure resulting from constipation.

Answer 69

Hemorrhoids

Question 70

Fiber prevents compaction of the intestinal contents, which could obstruct the appendix and permit bacteria to invade and infect it known as this. In other words, inflammation and/or infection of the appendix. (The appendix is a sac about 4 inches long, protruding from the large intestine. It may become infected if fragments of the intestinal contents become trapped within it.)

Answer 70

Appendicitis

Question 71

Many people who suffer from weakness in the wall of the large intestine that leads portions of the wall to bulge out into pouches known as this. Ample dietary fiber may help reduce the complications of this, but whether it keeps them from forming is unknown. In other words, they are sacs or pouches that balloon out of the intestinal wall, caused by weakening of the muscle layers that encase the intestine. The painful inflammation of one or more of the diverticula is known as diverticulitis.

Answer 71

diverticula

Question 72

Learn:
Cancers of the colon and rectum claim tens of thousands of lives each year. The risks of these cancers are highest among people with low dietary fiber intakes. Evidence supports an inverse association between dietary fiber and cancers of the colon and rectum. Subjects in one study who ate the most fiber (28 or more grams per day) had risks of colon and rectal cancer that were 17 percent lower than in subjects who ate the least. This study and others with similar results focus on fiber from grains, fruit, and vegetables and not from supplements. Fiber supplements lack the nutrients and phytochemicals of whole foods, which may also help protect against cancers.

All plant foods have attributes that may reduce the risks of colon and rectal cancers but researchers are still working out these relationships. Fibers dilute, bind, and rapidly remove potential cancer-causing agents from the colon. In addition, small fat molecules arising in the colon from the bacterial fermentation of fiber may activate cancer-destroying mechanisms and inhibit inflammation.

Question 73

Learn:
Foods rich in fibers tend to be low in fats, added sugars, and calories and can therefore help to prevent weight gain and promote weight loss by delivering less energy per bite. Such foods take longer to chew and are slow to empty from the stomach, so they prolong eating and digestion times. In addition, fibers absorb water from the digestive juices; as they swell, distending the stomach and triggering feelings of fullness. The small fat molecules formed during fermentation of soluble fibers may shift the body’s hormones in ways that promote feelings of fullness, but no one yet knows if daily food intake is reduced by this mechanism. The opposite is certainly true of low fiber intakes: as populations eat more refined low-fiber grains and concentrated sweets, body fat stores expand.

To achieve the fiber intakes that are best for you, follow the dietary patterns of the Dietary Guidelines for Americans. Choose the recommended servings of whole, nutrient-dense fruit and vegetables, make at least half the grain choices whole grains, and choose legumes several times per week. That way, you’ll obtain all of the benefits that these plant foods have to offer. Eating a diet of highly refined foods and adding a fiber supplement is simply not the same.

Question 74

Learn:
Few people in the United States consume sufficient fiber. The DRI value for fiber is 14 grams per 1,000 calories, or 25 grams per day for most women and 38 grams for most men—almost twice the average current intake of about 15 grams (women) and 18 grams (men). Fiber recommendations are made in terms of total fiber with no distinction among fiber types because most fiber-rich foods supply a mixture of fibers.

An effective way to add fiber is to substitute plant sources of protein (legumes) for some of the animal sources of protein (meats and cheeses) in the diet. Another way is to focus on consuming the recommended amounts of fruit, vegetables, legumes, and whole grains each day. People choosing high-fiber foods are also wise to drink extra fluids to help the fiber do its job.

Question 75

Method for Estimating Fiber Intake:
Multiply servings (
c cut up or 1 medium piece) of any fruit or vegetable (excluding juice) by 1.5 g. Example: 5 servings of fruit and
vegetables x 1.5 = 7.5 g fiber

Multiply
c servings of refined grains by 1.0 g. Example: 4 servings of
refined grains x 1.0= 4.0 g fiber

Multiply
c servings of whole grains by 2.5 g. Example: 3 servings of
whole grains x 2.5=7.5 g fiber

Add fiber values for servings of legumes, nuts, seeds, and high-fiber cereals and breads; look these up online. Example:
1/2 c navy beans=6.0 g fiber

Add up the grams of fiber from the previous lines. Example:
7.5 + 4.0 + 7.5 + 6.0 = 25 g fiber

Day’s total
fiber=25 g fiber

Question 76

Learn:
No Tolerable Upper Intake Level has been established for fiber, but consuming purified fiber added to foods or supplements can be taken to extremes. One overly enthusiastic eater of oat bran muffins required emergency surgery for a blocked intestine; too much oat bran and too little fluid overwhelmed his digestive system. Use bran and other purified fibers with moderation, and remember to drink an extra beverage with them.

Fiber makes food bulky and takes up space in the stomach, so a person who eats only small amounts of food at a time may not meet energy or nutrient needs when the diet presents too much high-fiber food. The malnourished, the elderly, and young children adhering to all-plant (vegan) diets are especially vulnerable to this problem.

Question 77

A byproduct of this can be any of several odorous gases, an effect most noticeable with sudden increases in fiber intake. Don’t give up on high-fiber foods if they cause gas. Instead, start with small servings and gradually increase the serving size over several weeks to allow the digestive system time to adapt; chew foods thoroughly to break up hard-to-digest lumps that can ferment in the intestine; and try a variety of fiber-rich foods until you find some that do not cause the problem. Some people also find relief from excessive gas by using commercial enzyme preparations sold for use with beans. Such products contain enzymes that help break down some of the indigestible fibers in foods before they reach the colon.

Answer 77

byproduct of fiber fermentation

Question 78

Binders in some fibers act as these. Are molecules that attract or bind with other molecules and are therefore useful in either preventing or promoting movement of substances from place to place. This means that they link chemically with important nutrient minerals (iron, zinc, calcium, and others) and then carry them out of the body. The mineral iron is mostly absorbed at the top of the intestinal tract, and excess insoluble fibers may limit its absorption by speeding foods along the upper part of the tract. These are often sold by supplement vendors to “remove toxins” from the body. Some valid medical uses exist, such as the treatment of lead poisoning, but most chelating agents sold over the counter are unnecessary.

Answer 78

chelating agents

Question 79

Carbohydrates in the Body:

Answer 79

Energy source. Sugars and starch from the diet provide energy for many body functions; they provide glucose, the preferred fuel for the brain and nerves.

Glucose storage. Muscle and liver glycogen store glucose.

Raw material. Sugars can be partly broken down to fragments that are used in making other compounds, such as certain amino acids (the building blocks of proteins), as needed.

Structures and functions. Sugars interact with protein molecules, affecting their structures and functions.

Digestive tract health. Fibers help maintain healthy bowel function, reduce risk of bowel diseases, and nourish beneficial bacteria.

Blood cholesterol. Fibers promote normal blood cholesterol concentrations (reduce risk of heart disease).

Blood glucose. Fibers modulate blood glucose concentrations (help control diabetes).

Satiety. Dietary fibers and blood glucose contribute to feelings of fullness.

Body weight. A fiber-rich diet is conducive to a healthy body weight.

Question 80

Carbohydrates in Foods:

Answer 80

Flavor. Sugars provide sweetness.

Browning. When exposed to heat, sugars undergo browning reactions, lending appealing color, aroma, and taste.

Texture. Sugars help make foods tender. Cooked starch lends a smooth, pleasing texture.

Gel formation. Starch molecules expand when heated and trap water molecules, forming gels. The fiber pectin forms the gel of jellies when cooked with sugar and acid from fruit.

Bulk and viscosity (thickness). Carbohydrates lend bulk and increased viscosity to foods. Soluble, viscous fibers lend thickness to foods such as salad dressings.

Moisture. Sugars attract water and keep foods moist.

Preservative. Sugar in high concentrations dehydrates bacteria and preserves the food.

Fermentation. Carbohydrates are fermented by yeast, a process that causes bread dough to rise and beer to brew.

Question 81

True or False?
Few people consume sufficient fiber.

The best fiber sources are whole foods from plants.

Fluid intake should increase along with fiber.

Very-high-fiber all-plant diets can pose nutritional risks for people who are old or malnourished, and for young children.

Answer 81

True

Question 82

These guidelines urge everyone to make at least half of their daily grain choices whole grains, an amount equal to at least three 1-ounce servings of whole grains a day. To do this, you must distinguish among grain foods that are refined, enriched, fortified, and whole grain

Answer 82

Dietary Guidelines for Americans

Question 83

Refers to the process by which the coarse parts of food products are removed. For example, the refining of wheat into white enriched flour involves removing three of the four parts of the kernel—the chaff, the bran, and the germ—leaving only the endosperm, which is composed mainly of starch and a little protein.

Answer 83

refined

Question 84

Refers to the addition of nutrients to a refined food product. As defined by U.S. law, these terms mean that specified levels of thiamin, riboflavin, niacin, folate, and iron have been added to refined grains and grain products. This term and the term fortified can refer to the addition of more nutrients than just these five; read the label.

Answer 84

enriched and fortified

Question 85

Grains and grain products from which the bran, germ, or other edible parts of whole grains have been removed; not a whole grain. Many refined grains are low in fiber and are enriched with vitamins, as required by U.S. regulations.

Answer 85

refined grains

Question 86

The part of a typical grain plant, such as wheat, that is made into flour (and then into bread, cereals, and pasta) is the seed, also known as this. This has 4 main types: germ, endosperm, the bran, and the husk.

Answer 86

kernel

Question 87

Part of the kernel that grows into a new plants, in this case wheat, and therefore contains concentrated food to support the new life—it is especially rich in oils, vitamins, and minerals.

Answer 87

germ

Question 88

The soft, white inside portion of the kernel, containing starch and proteins that help nourish the seed as it sprouts.

Answer 88

endosperm

Question 89

The kernel is encased in this, a protective coating that is similar in function to the shell of a nut; of which is also rich in nutrients and fiber.

Answer 89

bran

Question 90

Commonly called chaff, is the dry outermost layer that is inedible by human beings but can be consumed and digested by many plant-eating animals, so it is used in animal feed.

Answer 90

husk

Question 91

Learn:
In earlier times, people milled wheat by grinding it between two stones, blowing or sifting out the tough outer chaff, but retaining all the nutrient-rich bran and germ, as well as the endosperm. With advances in milling machinery, it became possible to remove the dark, heavy bran and germ, leaving a whiter, smoother-textured flour with a higher starch content and far less fiber. An advantage of this flour, besides producing soft, white baked goods, is its durability—white flour “keeps” much longer than whole-grain flour because the nutrient-rich, oily germ of whole grains turns rancid over time. As food production became more industrialized, suppliers realized that customers also favored this refined, soft, white flour over the crunchy, dark brown, “old-fashioned” flour.

Question 92

In turning to highly refined grains, many people suffered serious deficiency diseases from too little iron, thiamin, riboflavin, and niacin—nutrients formerly obtained from whole grains. To reverse this tragic loss of nutrients, Congress passed this Act, requiring that iron, niacin, thiamin, and riboflavin be added to all refined grain products before they were sold. In 1996, the vitamin folate (often called folic acid on labels) was added to the list. Today, all refined grain products are enriched with at least the nutrients mandated by the act.
A single serving of enriched grain food is not “rich” in the enrichment nutrients, but people who eat several servings a day obtain significantly more of these nutrients than they would from unenriched refined products, as the bread

Answer 92

US Enrichment Act of 1942

Question 93

Learn:
Enriched grain foods are nutritionally comparable to whole-grain foods only with respect to their added nutrients; whole grains provide greater amounts of vitamin
and the minerals magnesium and zinc that refined grains lack. Whole grains also provide substantial fiber along with a wide array of potentially beneficial phytochemicals in the bran and the essential oils of the germ.

Question 94

Provide health benefits beyond just nutrients and fiber. People who take in just three daily servings of these grains often have healthier body weights and less body fat than other people. It could be that whole grains fill up the stomach, slow down digestion, or promote longer-lasting feelings of fullness than refined grains. Intake of these grains may also reduce the risks of several chronic diseases. In clinical trials, when researchers substitute these grains for refined grains in people’s diets, they note significant improvements in blood lipids, blood glucose control, and in a marker of inflammation. Blood pressure and risk of heart disease also improve with greater intake of these grains. Finally, people who make a habit of eating these grains may have lower than average risks of certain cancers, particularly of the colon

Answer 94

whole grains

Question 95

In amounts of up to one-half of the daily grain intake (without added sugars, fats, or sodium) may pose little risk to health, but around the world, people whose diets center on these grains are observed to have an elevated risk of mortality. Clearly, those who choose to ignore the Dietary Guidelines for Americans recommendation to consume sufficient whole grains do so at their peril.

Answer 95

refined grains

Question 96

What the digestive system must first do to obtain glucose from newly eaten food:

Answer 96

To obtain glucose from newly eaten food, the digestive system must first render the starch and disaccharides from the food into monosaccharides that can be absorbed through the cells lining the small intestine. The largest of the digestible carbohydrate molecules, starch, requires the most extensive breakdown. Disaccharides, in contrast, need be split only once before they can be absorbed.

Question 97

Digestion of most of this begins in the mouth, where an enzyme in saliva mixes with food and begins to split starch into shorter units. While chewing a bite of bread, you may notice that a slightly sweet taste develops—the disaccharide maltose is being liberated from this by the enzyme. The salivary enzyme continues to act on this in the bite of bread until it is pushed downward and mixed with the stomach’s acid and other juices. The salivary enzyme (made of protein) is deactivated by the stomach’s protein-digesting acid.

With the breakdown of the salivary enzyme in the stomach, the digestion of this ceases, but it resumes at full speed in the small intestine, where another of these-splitting enzyme is delivered by the pancreas. This enzyme breaks this down into disaccharides and small polysaccharides. Other enzymes liberate monosaccharides for absorption.
Most forms of this are easily digested. This of refined white flour, for example, breaks down rapidly to glucose that is absorbed high up in the small intestine. Others, such as that of cooked beans, digests more slowly and releases its glucose later in the digestion process.

Answer 97

Starch

Question 98

The least digestible starch, is technically a kind of fiber because much of it passes undigested through the small intestine into the colon where bacteria eventually ferment it. Barley, raw or chilled cooked potatoes, cooked dried beans and lentils, oatmeal, popcorn and raw corn, intact seeds and kernels, and underripe bananas all contain resistant starch.

Answer 98

resistant starch

Question 99

Sucrose and lactose from food, along with maltose and small polysaccharides freed from starch, undergo one more split to yield free these before they are absorbed. This split is accomplished by digestive enzymes attached to the cells of the lining of the small intestine. The conversion of a bite of bread to nutrients for the body is completed when these cross these cells and are washed away in a rush of circulating blood that carries them to the waiting liver. The absorbed carbohydrates (glucose, galactose, and fructose) travel in the bloodstream to the liver, which can convert fructose and galactose to glucose. The circulatory system transports the glucose and other products to the cells. Liver and muscle cells store circulating glucose as glycogen; all cells split glucose for energy.

Answer 99

monosaccharides ( how sugar is absorbed and digested)

Question 100

Although the molecules of most of these are not changed by human digestive enzymes, many of them can be fermented by the bacterial inhabitants of the human colon. The fermentation process breaks down carbohydrate components of fiber into other products, including the small fats important to the health of the colon.

Answer 100

Fiber ( digestion and how its absorbed)

Question 101

Fuels the work of every cell in the body to some extent, but the cells of the brain and nervous system depend almost exclusively on this, and the red blood cells use only this as well. When a cell splits this for energy, it performs an intricate sequence of maneuvers that are of great interest to biochemists—and of no interest at all to most people who eat bread and potatoes. What everybody needs to understand, though, is that there is no good substitute for carbohydrate.

Answer 101

Glucose

Question 102

Process of splitting glucose:

Answer 102

At a certain point in the process of splitting glucose for energy, glucose itself is forever lost to the body.
1.) First, glucose is broken in half, releasing some energy. Then two pathways open to these glucose halves. They can be put back together to make glucose again, or they can be broken into smaller molecules. If they are broken further, they cannot be reassembled to form glucose.
2.) The smaller molecules can also take different pathways. They can continue along the breakdown pathway to yield still more energy and eventually break down completely to just carbon dioxide and water. Or they can be used as a raw material needed to make certain amino acids. They may also be hitched together into units of body fat.
3.) Although glucose can be converted into body fat, body fat cannot be converted into glucose to feed the brain adequately. When the body faces a severe carbohydrate deficit, it has two problems. Having no glucose, it must turn to protein to make some (the body has this ability), diverting protein from its own critical functions, such as maintaining immune defenses. When body protein is used, it is taken from blood, organ, or muscle proteins; no surplus of protein is stored specifically for such emergencies. Protein is indispensable to body functions, and carbohydrate should be kept available precisely to prevent the use of protein for energy. This is called the protein-sparing action of carbohydrate. As for fat, it regenerates a small amount of glucose—but not enough to feed the brain and nerve tissues.

Question 103

Protein is indispensable to body functions, and carbohydrate should be kept available precisely to prevent the use of protein for energy and it is called this. In other words, the action of carbohydrate and fat in providing energy that allows protein to be used for purposes it alone can serve.

Answer 103

protein-sparing action

Question 104

With too little carbohydrate flowing to the brain, the body shifts to a mode of metabolism in which it uses fat products, known as this for energy in place of some of its glucose. Instead of producing energy by following its main metabolic pathway, fat takes another route in which fat fragments combine with each other. When these build up to high levels in the blood, as they can in untreated diabetes, they disturb the normal acid-base balance, a life-threatening situation. To defend itself from this harm, a healthy body excretes excess of this in the urine, a process that also removes water and minerals. These provide a critical fuel alternative to glucose for brain and nerve cells when glucose is lacking, such as in periods of fasting or in starvation. Not all brain tissues can use these—some rely exclusively on glucose, so the body must still sacrifice some protein to provide it—but at a slower rate. A therapeutic ketogenic diet has substantially reduced seizures in children and adults with epilepsy, although many find the diet difficult to follow for long periods.

Answer 104

ketone bodies

Question 105

An accumulation of the normally scarce ketone bodies in the blood, a condition known as this. In other words, an undesirably high concentration of ketone bodies, such as acetone, in the blood or urine. Over time, people eating diets that produce this may develop deficiencies of minerals, particularly bone minerals, and may suffer other adverse effects.

Answer 105

ketosis

Question 106

To feed the brain, the DRI committee recommends at least how many grams of carbohydrates a day for an average sized person? Much more than this minimum is recommended to maintain health and glycogen stores.

Answer 106

130 g

Question 107

Should your blood glucose ever climb abnormally high, you might become confused or have difficulty breathing. Should your glucose supplies ever fall too low, you would feel dizzy and weak. A healthy body guards against both conditions with two safeguard activities:

Answer 107

-Siphoning off excess blood glucose into the liver and muscles for storage as glycogen and into the adipose (fat) tissue for storage as body fat.

-Replenishing diminished blood glucose from liver glycogen stores.
- 2 hormones insulin and glucagon prove critical to these processes.

Question 108

This hormone stimulates glucose storage as glycogen. Secreted by the pancreas in response to a high blood glucose concentration. It assists cells in drawing glucose from the blood.

Answer 108

Insulin

Question 109

Hormone that helps release glucose from storage. secreted by the pancreas that stimulates the liver to release glucose into the blood when blood glucose concentration dips.

Answer 109

Glucagon

Question 110

After a meal, as blood glucose rises, what organ is the first organ to respond releasing insulin, the hormone that signals body tissues to remove glucose from the blood. Muscle tissue responds to insulin by taking up excess blood glucose and using it to build the polysaccharide glycogen. Adipose tissue also responds to insulin by taking up glucose from the blood. The liver takes up excess blood glucose, too, but it needs no help from insulin to do so. Instead, liver cells respond to insulin by speeding up their glycogen production.

Answer 110

Pancreas

Question 111

Insulin regulates blood glucose by:

Answer 111

Facilitating blood glucose uptake by the muscles and adipose tissue.

Stimulating glycogen synthesis in the liver.

Question 112

When blood glucose starts to fall too low, this hormone flows into the bloodstream and triggers the breakdown of liver glycogen to single glucose molecules. The glycogen molecule is highly branched, with hundreds of ends bristling from each molecule’s surface. Enzymes in liver cells respond to this by attacking a multitude of glycogen ends simultaneously to release a surge of glucose into the blood for use by all the body’s cells. Thus, the highly branched structure of glycogen uniquely suits the purpose of releasing glucose on demand.

Answer 112

Glucagon

Question 113

Learn:
The muscles hoard two-thirds of the body’s total glycogen to ensure that glucose, a critical fuel for physical activity, is available for muscular work. The brain stores a tiny fraction of the total as an emergency reserve to fuel its critical activities for an hour or two in case of severe glucose deprivation. The liver stores the remainder and is generous with its glycogen, releasing glucose into the bloodstream for use by the brain or other tissues when the supply runs low. Without carbohydrate from food to replenish it, liver glycogen can become depleted in less than a day.

Question 114

Triggers the breakdown of liver glycogen as part of the body’s defense mechanism. The extra glucose is needed for quick action in times of danger.

Answer 114

epinephrine

Question 115

Suppose you just ate pretzels and drinking coke. Your digestive tract delivers molecules of glucose to your bloodstream, your blood then carries these molecules to your liver, adipose tissue, and other body cells. The body cells use as much glucose as they can for their energy needs of the moment. Then, what molecules ere linked together and stored as glycogen until the muscle and liver stores are full to overflowing with glycogen. Even with this, glucose keeps coming?

Answer 115

Excess glucose molecules

Question 116

To handle excess glucose:

Answer 116

1.) Tissues shift to burning more glucose for energy in place of fat
2.) As a result, more fat is left to circulate in the bloodstream until it is picked up by the fat tissues and stored there.
3.) If this still doesn’t handle the excess glucose, the liver takes over so the excess glucose in the bloodstream doesn’t end up harming the tissues
4.) The liver breaks down the extra glucose into smaller molecules and puts them into a more permanent energy-storage compound-fat
5.) The newly made fat travels in the blood to the adipose tissues and is stored there.

Question 117

The body’s major site of nutrient metabolism

Answer 117

liver

Question 118

Complex carbohydrate-rich foods contribute less to the body’s available energy than what foods? And these foods best support physical activity to promote a lean body. Thus, if you want to stay healthy and remain lean, you should make every effort to follow a calorie-appropriate dietary pattern providing 45 to 65 percent of its calories from mostly unrefined sources of carbohydrates, such as fruits, vegetables, and whole grains.

Answer 118

fat-rich foods

Question 119

Describes how quickly glucose is absorbed from a meal, how high blood glucose rises, and how quickly it returns to normal. For health, slow absorption, a modest rise in blood glucose, and a smooth return to normal are desirable. Fast absorption, a surge in blood glucose, and an overreaction that plunges glucose below normal are less desirable. People with an abnormal glucose response, such as occurs in diabetes, may benefit from limiting foods that produce too great a rise, or too sudden a fall, in blood glucose.

Answer 119

glycemic response

Question 120

A ranking of foods according to their potential for raising blood glucose relative to a reference dose of glucose.

Answer 120

glycemic index (GI)

Question 121

Different foods can elicit different glycemic responses for an equal number of calories from carbohydrate, and the glycemic index was developed to differentiate among them. Here are some examples:

Answer 121

Low GI: bran-type breakfast cereals, corn tortillas, chocolate candy, raw carrots, most fruits, green vegetables, kidney beans and other legumes, many kinds of pasta.

Medium GI: bananas, corn, French fries, oat breakfast cereals, raw pineapple, popcorn, potato chips, raisins, soft drinks, sweet potatoes, oat bran or rye bread.

High GI: most breakfast cereals, potatoes, white bread, white rice, rice crackers, and watermelon.

Note that a food’s GI ranking does not predict its nutrient density—chocolate candies have a lower GI than potatoes or watermelon but the latter are richer in vitamins and minerals per calorie.

Question 122

More relevant to today’s diet. The popular diet. Also known as “fast carbs” made of ultra-processed grains that are refined, milled, pulverized, and treated with high heat and pressure, processes that split the original starch molecules into small fragments. Examples include many cereals, snack puffs, crisps, and wafers. These partially predigested starches bear little resemblance to the original foods—they lack fiber, require little chewing, and are rapidly digested and absorbed from the upper intestinal tract, flooding the bloodstream with a sudden mass of glucose.

Answer 122

high GI foods

Question 123

What 2 conditions can result when blood glucose regulation fails?

Answer 123

Diabetes and hypoglycemia

Question 124

This occurs when blood glucose rises after a meal and remains above normal because insulin is either inadequate or ineffective. To prevent this from occurring try controlling carbohydrate and calorie intakes, exercising appropriately, and taking insulin injections or medications that modulate blood glucose.

Answer 124

Diabetes

Question 125

Less common. The pancreas fails to produce insulin. The immune system attacks and destroys insulin producing cells in the pancreas as if they were foreign cells. Often are diagnosed during childhood but can arise in adulthood.

Answer 125

Type 1 Diabetes

Question 125

More common. The body cells fail to respond to insulin by taking up blood glucose. This condition tends to occur as a consequence to obesity, and the best preventative measure is often to maintain a healthy body weight.

Answer 125

Type 2 Diabetes

Question 125

In healthy people, blood glucose rises after eating and then gradually falls back into the normal range without attracting notice. With this condition, blood glucose drops below normal, bringing on unpleasant symptoms such as weakness, irregular heartbeats, sweating, anxiety, hunger, trembling, and, rarely, seizures and loss of consciousness. Most often occurs as a consequence of poorly managed diabetes. Blood glucose can plummet with too much insulin, too much strenuous physical activity, inadequate food intake, or illness. If the person is conscious, administering glucose in the form of fruit juice, hard candies, or glucose tablets can raise the blood glucose concentration. An unconscious person needs immediate medical intervention.

Answer 125

Hypoglycemia

Question 126

Portion of 1/2 cup of juice, a small banana or apple or orange, 1/2 cup of canned or fresh fruit, or 1/4 cup of dried fruit supplies an average of about 15 grams of carbohydrate, mostly as sugars, including the fruit sugar fructose. These nutrients vary greatly in their water and fiber contents and in their sugar concentrations. Juices should contribute no more than half of a day’s intake of fruit. Except for avocados and olives, which are high in healthful fats, fruits contain insignificant amounts of fat and protein.

Answer 126

Fruit

Question 127

Major contributors of starch in the diet. Just one small white or sweet potato or 1/2 cup of cooked dry beans, corn, peas, plantain, or winter squash provides 15 grams of carbohydrate, as much as in a slice of bread, though as a mixture of sugars and starch. One-half cup of carrots, okra, onions, tomatoes, cooked greens, or most other nonstarchy vegetables or a cup of salad greens provides about 5 grams as a mixture of starch and sugars.

Answer 127

Starchy Vegetables

Question 128

Reduce refined grains and make at least half of the grain choices whole grains. A slice of bread, half an English muffin, a 6-inch tortilla, 1⁄3 cup of rice or pasta, or 1/2 cup of cooked cereal provides about 15 grams of carbohydrate, mostly as starch. Ready-to-eat cereals, particularly those that children prefer, can derive over half their weight from added sugars, so consumers must read labels.

Answer 128

Grains

Question 129

Provide almost NO carbohydrate to the diet. The ONLY exception are nuts, whcih

Answer 129

provide a little starch and fiber along with their abundant fat, and legumes (dried beans), revered by diet-watchers as high-protein, low-fat sources of both starch and fiber that can reduce feelings of hunger. Just
1/2 cup of cooked beans, peas, or lentils provides 15 grams of carbohydrate, an amount equaling the richest carbohydrate sources. Among sources of fiber, legumes are peerless, providing as much as 8 grams in 1/2 cup.

Question 130

A cup of milk or plain yogurt is a generous contributor of carbohydrate, donating about 12 grams. Cottage cheese provides about 6 grams of carbohydrate per cup, but most other cheeses contain little, if any, carbohydrate. These foods also contribute high-quality protein (a point in their favor), as well as several important vitamins and minerals. Calcium-fortified soy beverages (soy milk) and soy yogurts approximate the nutrients of milk, providing some amount of added calcium and 14 grams of carbohydrate. Milk and soy milk products vary in fat content, an important consideration in choosing among them. Sweetened milk and soy products contain added sugars.

Butter and cream cheese, though dairy products, are not equivalent to milk because they contain little or no carbohydrate and insignificant amounts of the other nutrients important in milk. They are appropriately associated with fats.

Answer 130

Dairy Products

Question 131

When consumed in large amounts, may be linked with health problems and they bring only empty calories into the diet, with no other significant nutrients. Can contribute to nutrient deficiencies by displacing nutritious food from the diet. Most people can afford only a little of this in their diets if they are to meet nutrient needs within calorie limits. The Dietary Guidelines for Americans suggest a limit of about 8 teaspoons of sugar, or almost one soft drink’s worth, in a nutrient-dense 2,200-calorie dietary pattern.

Answer 131

Added Sugars

Question 132

Tricks to help reduce intake of added sugars and switching old habits:

Answer 132

A good use of sugar is to make nutrient-dense but bland or sharp-tasting foods (such as oatmeal or grapefruit) more palatable. Use the smallest amount that does the job.

Add sweet spices such as cinnamon, nutmeg, allspice, or clove.

Add a tiny pinch of salt; it will make food taste sweeter.

Nonnutritive sweeteners add sweetness without calories. Read about them in Chapter 12.

Choose fruit for dessert most often.

Choose smaller portions of cake, cookies, ice cream, other desserts, and candy, or skip them.

Compare sugar contents of similar foods on their Nutrition Facts panels, and choose those with less sugar.

Reduce sugar added to recipes or foods at the table by a third—the difference in taste generally isn’t noticeable.

Replace empty-calorie-rich regular sodas, sports drinks, energy drinks, and fruit drinks with water, fat-free milk, 100% fruit juice, or unsweetened tea or coffee.

Warm up sweet foods before serving (heat enhances sweet tastes).

Question 133

This added to food is also an added sugar with similar chemical makeup. All arise naturally and, through processing, are purified to remove most or all of the original plant material—bees process honey and machines process the other types. The body handles all the sugars in the same way, whatever their source. Each teaspoonful of any sweet can be assumed to supply about 16 calories and 4 grams of carbohydrate. An exception is this, which packs more calories into each teaspoon because its crystals are dissolved in water; the dry crystals of sugar take up more space. No form of sugar, even honey, is any “more healthy” than white sugar. If you use ketchup liberally, remember that each tablespoon of it contains a teaspoon of sugar. And for soft-drink users, a 12-ounce can of sugar-sweetened cola contains at least 8 teaspoons of added sugar.

Answer 133

Honey

Question 134

Manufactured sweet-tasting carbohydrates that are poorly absorbed and metabolized by the body, and so present fewer calories than sugars do, and they produce a lower glycemic response. Most of these taste less sweet than sugar. Products sweetened with these, such as cookies, sugarless gum, hard candies, and jams and jellies, are safe in moderation, but in large amounts, they serve as nutrients for intestinal bacteria and thus can cause gas, abdominal discomfort, and diarrhea. Don’t cause dental caries ( decay of the teeth also called cavities) so they are often used in chewing gums, breath mints, and other products that people keep in their mouths for a while.

Answer 134

Sugar alcohols

Question 135

Researchers divide health threats attributed to added sugars into three categories—direct, indirect, and nutrient displacement:

Answer 135

Direct effects include metabolic disruptions from high sugar intakes that may lead to diseases, such as unhealthy fat accumulation in the liver or hardening of the artieries that leads to heart disease.

Indirect effects arise when added sugars in the diet cause the accumulation of body fat that, in turn, elevates the risks of many chronic diseases, including heart disease, high blood pressure, diabetes, and others (see Chapter 9).

Nutrient displacement raises disease risks when high intake of added sugars displaces nutritious foods and beverages from the daily dietary pattern.

Question 136

True or False?
Excess body fat is more strongly implicated in causing diabetes than diet (such as consuming sugar).
Excess weight gain can cause the liver and other tissues to resist the effects of insulin, thereby raising blood glucose.
Sugary drinks make it extraordinarily easy to consume many hundreds of calories in a short time (no chewing required) before internal satiety signals take effect.
The sweet taste of sugar activates reward centers creating sensation of pleasure making is addictive.

Answer 136

True