Within the last decade, a lot of negative attention has been given to consuming higher amounts of carbohydrates. However, carbohydrates provide energy for the body, and the type of carbohydrate you consume is as important as the number of carbohydrates (i.e., quality over quantity).
1. Identify and discuss at least 2 different health benefits associated with increased consumption of whole grains (as a source of carbohydrates). What scientific evidence supports these possible health benefits?
For the next questions, please refer to your Food Diary from Unit 1 for this Assignment.
2. What percentage of total calories in your diet is made up of carbohydrates (remember that the AMDR for carbohydrates is between 45 and 65%)? Would you consider this a high-carbohydrate diet or a low-carbohydrate diet? Please explain your answer.
3. What are some examples of fast-releasing and slow-releasing carbohydrates in your diet? Discuss if you are satisfied with your total intake and quality of carbohydrates, or if you think you should make some changes? If you want to make changes, which food items would be increased and decreased?
The Written Assignment should be 3-4 double spaced pages in length, not including title or reference pages. (No abstract is needed.) Use APA format with double-spacing, Times New Roman, 12-point font, and 1” margins. Include citations and a list of references in APA format. Edit for spelling and grammar errors. You can get assistance with APA formatting at: https://owl.purdue.edu/owl/research_and_citation/apa_style/apa_formatting_and_style_guide/general_format.html
Assessment Criteria
- Include 2 health benefits associated with increased consumption of whole grains
- Both health benefits are clearly described.
- Descriptions include examples from the textbook.
- Descriptions include examples from outside sources.
- Justify that your diet is high-carbohydrate or low-carbohydrate based on a percentage of total carbohydrate calories as referenced by the AMDR (45-65%).
- Provide examples of fast- and slow-releasing carbohydrates from their diet.
- Discuss satisfaction of total intake and quality of carbohydrates with reasoning and explain changes (if any) with examples of foods.
- Use your own words (originality).
- Use APA format for citations
INTRODUCTION
This assignment discusses whole grains and the benefits of eating those with some examples from textbooks. I will analyze dietary calorie intake to determine if the carbohydrate intake addresses AMDR. I will distinguish between fast-acting and slow-acting carbohydrates, and how I can change those in my diet.
1. Identify and discuss at least 2 different health benefits associated with increased consumption of whole grains (as a source of carbohydrates). What scientific evidence supports these possible health benefits?
The basic units of carbohydrates are monosaccharides, and glucose (monosaccharide) is the basic energy source for all living things, including humans (Zimmerman & Snow, 2012). Therefore, carbohydrates are essential to us as they give the brain the ability to think and the constant energy for survival. However, whole grain is a grain from any cereal that contains the husk, endosperm, germ, and bran, and it takes longer to break down in our bodies because it is a complex carb (Zimmerman & Snow, 2012). At the same time, whole grain provides various nutrients we need for good health.
Textbooks also show that the fiber in whole grains slows down the digestive process, slowing the absorption of nutrients and stabilizing blood sugar levels (Zimmerman & Snow, 2012). And then, whole grains can prevent blood sugar spikes better than common white grains, which is beneficial for people with diabetes and dyslipidemia. Examples of whole grains include barley, brown rice, buckwheat, bulgur, Millet, oatmeal, and popcorn (Mayo Foundation for Medical Education and Research, 2020). Moreover, the bran, the outer layer of the grain, also contains all the antioxidants that help prevent cancer and cardiovascular disease in the digestive tract. Interestingly, avenanthramide, a powerful antioxidant found in oats, has been shown to have anti-inflammatory properties and help prevent various age-related diseases by protecting cells from dysfunction (P, & Joye, 2020).
2. For the next questions, please refer to your Food Diary from Unit 1 for this Assignment. What percentage of total calories in your diet is made up of carbohydrates (remember that the AMDR for carbohydrates is between 45 and 65%)? Would you consider this a high-carbohydrate diet or a low-carbohydrate diet? Please explain your answer.
My total daily calorie recorded by the Food diary created in UNIT1 was 1932 calories, of which 1100 kcal was from carbohydrates. So I can conclude that about 57 percent of my total sum of calories was composed of carbohydrates. Given that the AMDR for carbohydrates is between 45 and 65%, I think I am taking moderate carbohydrates.
Eating too few carbohydrates can cause hypoglycemia, making us feel drowsy and tired, as well as gastrointestinal symptoms such as nausea and constipation. However, if we limit our carbohydrate intake properly, our body will run out of energy and start burning body fat, leading to a successful diet. On the other hand, excess carbohydrate intake causes a surplus of energy sources, and the excess is stored in the body as body fat.
3. What are some examples of fast-releasing and slow-releasing carbohydrates in your diet? Discuss if you are satisfied with your total intake and quality of carbohydrates, or if you think you should make some changes? If you want to make changes, which food items would be increased and decreased?
Fast-releasing carbohydrates
Examples of fast-releasing carbohydrates are "wheat products like pasta, white rice, potatoes, as well as cookies and candy" (O'Byrne, n.d., para,2). By eating fast-releasing carbohydrates, blood sugar rises rapidly and is converted into energy. This energy lasts for only a short time and makes you hungry quickly, which leads to eating more food (O'Byrne, n.d.).
Slow-releasing carbohydrates
Examples of slow-releasing carbohydrates are nuts, walnuts, brazil nuts, pecans, green beans, whole-wheat pasta, brown rice, etc. (O'Byrne, n.d.). Contrary to fast-releasing carbohydrates, slow-releasing carbohydrates are absorbed slowly in our bodies, suppressing the sudden rise in blood sugar level, and can be expected to maintain satiety and thereby prevent overeating.
I love white rice and eat it too much often, so I would like to eat more legumes, such as pecans or green beans, instead of white rice.
CONCLUSION
Carbohydrates provide us with vital energy to survive. Whole grain is low-releasing carbohydrates. Whole grain is a complex carb that takes longer to break down in our bodies. Slow-releasing carbohydrates are absorbed slowly in our bodies, suppressing the sudden rise in blood sugar level, and can be expected to maintain satiety and thereby prevent overeating. Also, the bran, the outer layer of the grain, also contains all the antioxidants that help prevent cancer and cardiovascular disease in the digestive tract. About 57 percent of my total sum of calories in the food diary was composed of carbohydrates, and I can conclude I am taking a moderate amount of carbohydrates.
References
Mayo Foundation for Medical Education and Research. (2020). The whole truth about whole grains. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
O'Byrne, L. (n.d.). Slow and fast carbohydrates: What's the difference? Atkins. Retrieved from https://au.atkins.com/articles/slow-and-fast-carbohydrates-whats-the-difference.html
P, N., & Joye, I. J. (2020). Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health. Nutrients, 12(10), 3045. Retrieved from https://doi.org/10.3390/nu12103045
Zimmerman, M., & Snow, B. (2012). 2.4 National Goals for Nutrition and Health: Healthy People 2020. In An Introduction to Nutrition, V1.0. Unnamed Publisher. Retrieved from https://2012books.lardbucket.org/books/an-introduction-to-nutrition/s05-06-a-fresh-perspective-sustainabl.html
댓글