Question

7. Which animal derived food in your diet provided greater than 10 grams of carbohydrate? Was the carbohydrate from the animal derived food or added by a sauce or breading? What is an animal derived food naturally high in carbohydrate?

$\rightarrow$According to the text, what is one benefit of consuming a diet high in soluble fiber? ​​​​

$\rightarrow$List the food you consumed providing the most insoluble fiber?. If none what is a food high in insoluble fiber?

$\rightarrow$According to the text, what is one benefit of consuming a diet high in insoluble fiber?

$\rightarrow$What is the DRI recommended percentage of total calories from carbohydrate?

$\rightarrow$​​​​​​​In Type 2 Diabetes the body cells fail to respond to insulin by taking up blood glucose. According to the text for Type 2 Diabetes, what is the best preventative measure?

Using textbook below:

Nutrition: Concepts and Controversies 15th Edition

ISBN-13: 978-1337906371

ISBN-10: 1337906379

Answer 1

Milk is the animal derived food that is more than 10 grams of carbohydrate per serving. It is from animal derived food. Milk is animal derived food that is naturally high in carbohydrate.

Soluble fiber dissolves in water and gastrointestinal fluids when it enters the stomach and intestines. It is transformed into a gel-like substance, which is digested by bacteria in the large intestine, releasing gases and a few calories.

Insoluble fiber does not dissolve in water or gastrointestinal fluids and remains more or less unchanged as it moves through the digestive tract. Because it is not digested at all, insoluble fiber is not a source of calories

Benefits of fiber

The health benefits of dietary fiber are plentiful. Some of the main ones are listed here.

Soluble fiber

• Lowering fat absorption and helping weight management: As a thick, spread-out gel, soluble fiber blocks fats that would otherwise be digested and absorbed.
• Lowering cholesterol: Soluble fiber prevents some dietary cholesterol from being broken down and digested. Over time, soluble fiber can help lower cholesterol levels or the amount of free cholesterol in the blood.
• Stabilizing blood sugar (glucose) levels: Just as it prevents fats from being absorbed, soluble fiber slows down the digestion rate of other nutrients, including carbohydrates. This means meals containing soluble fiber are less likely to cause sharp spikes in blood sugar levels and may prevent them.
• Reducing the risk of cardiovascular disease: By lowering cholesterol levels, stabilizing blood sugars, and decreasing fat absorption, regularly eating soluble fiber may reduce the risk of heart disease and circulatory conditions.
• Feeding healthy gut bacteria: Some soluble fiber-rich foods feed gut bacteria, as it is fermentable in the colon, and so it helps the bacteria thrive longer.

Insoluble fiber

• Preventing constipation: As an indigestible material, insoluble fiber sits in the gastrointestinal tract, absorbing fluid and sticking to other byproducts of digestion that are ready to be formed into the stool. Its presence speeds up the movement and processing of waste, helping prevent gastrointestinal blockage and constipation or reduced bowel movements.
• Lowering the risk of diverticular disease: By preventing constipation and intestinal blockages, insoluble fiber helps reduce the risk of developing small folds and hemorrhoids in the colon. It may also reduce the risk of colorectal cancer.

Good sources of insoluble fibre include:

• Wholegrain foods such wheat bra, brown rice and couscous
• Root vegetables, such as carrots, parsnips and potatoes
• Celery, cucumbers and courgettes
• Fruit with edible seeds
• Beans, pulses and lentils
• Nuts and seeds

In terms of fruits and vegetables, the skins are a particularly good source of insoluble fibre.

The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.

Preventive measures for type 2 Diabetes are:

• Manage weight. Excess body fat, particularly if stored around the abdomen, can increase the body’s resistance to the hormone insulin. This can lead to type 2 diabetes.
  
• Exercise regularly. Moderate physical activity on most days of the week helps manage weight, reduce blood glucose levels and may also improve blood pressure and cholesterol.
  
• A balanced healthy diet. Reduce the amount of fat in your diet, especially saturated and trans fats. Eat more fruit, vegetables and high-fibre foods. Cut back on salt.
  
• Limit takeaway and processed foods. ‘Convenience meals’ are usually high in salt, fat and kilojoules. It’s best to cook for yourself using fresh ingredients whenever possible.
  
• Limit alcohol intake. Too much alcohol can lead to weight gain and may increase blood pressure and triglyceride levels. Men should have no more than two standard drinks a day and women should have no more than one.
• Quit smoking. Smokers are twice as likely to develop diabetes as non-smokers.
  
• Control your blood pressure. Most people can do this with regular exercise, a balanced diet and by keeping a healthy weight.
  
• Reduce your risk of cardiovascular disease. Diabetes and cardiovascular disease have many risk factors in common, including obesity and physical inactivity.

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