Chapter 3. Carbohydrates
IN THE KITCHEN: WHOLE-GRAIN AND HIGH-FIBER COOKING
In the Kitchen Recipes
Traditional Rice Pilaf/ Cracked Wheat Pilaf (Group A)
Yield: twelve 4 oz. servings
Ingredients
2 ounces butter
3 ounces onions, fine dice
2 cups long-grain white rice
3½ cups chicken stock or water, boiling
Salt to taste
Directions
1. Heat the butter in a heavy saucepan. Add the onion and sauté until it begins to soften. Do not
brown.
2. Add the rice, without washing. Stir over heat until the rice is completely coated with butter.
3. Pour in the boiling stock or water. Return the liquid to a boil with the rice. Taste and adjust
seasonings. Cover tightly.
4. Place in a 350 degree oven and bake 18 to 20 minutes or until the liquid is absorbed and the
rice is dry and fluffy. Taste the rice to make sure it is done.
5. Fluff with a fork and serve.
For Cracked Wheat Pilaf, using 2 cups cracked wheat instead of long-grain rice.
Smoked Chicken Noodle Soup/Smoked Chicken Soup with Lentils (Group B)
Yield: twelve 1-cup servings
Ingredients
2½ quarts chicken stock
5 ounces diced carrots
2 ounces diced celery
Salt and white pepper, to taste
2½ cups cooked egg noodles
5 ounces cooked smoked chicken, small dice
Directions
1. Simmer the stock and add the carrots and celery.
2. When the vegetables are tender, season the stock to taste with salt and white pepper.
3. Add the chicken and noodles to the stock. Heat well and serve.
For Smoked Chicken Soup with Lentils, use 2½ cups cooked brown lentils in place of the
noodles. To cook the lentils, rinse and drain 1 cup of lentils, then place in 2½ cups of chicken
stock in a saucepan and bring to a boil. Reduce heat and simmer for 20 minutes or until tender
but firm. Drain.
1
Hearty Beef Chili/Hearty Beef Chili with Beans (Group C)
Yield: 6 servings
Ingredients
1 onion, small dice
1 green bell pepper, small dice
1 red bell pepper, small dice
1 banana pepper, chopped
2 teaspoons garlic, chopped
2 tablespoons vegetable oil
1½ pounds lean ground beef
1 cup tomato juice
1 cup tomato paste
2 cups canned diced tomatoes
1
/2 cup brown stock
3 tablespoons chili powder
1 teaspoon salt
1 tablespoon black pepper
1 tablespoon Tabasco sauce
Directions
1. Sauté the onion, peppers, and garlic in oil in a heavy saucepot until tender but not browned.
Remove from the pan.
2. Brown the meat over high heat, breaking it up with a spoon as it browns. Drain off the fat
once cooked.
3. Return the cooked vegetables and beef to the pot and add the remaining ingredients.
4. Simmer uncovered until it is at the desired thickness. Season to taste.
For Hearty Beef Chili with Beans, add 1 can (15 oz.) of pinto beans and 1 can (15 oz.) of
kidney beans.
Raisin Muffins/Raisin Bran Muffins (Group D)
Yield: 12 muffins
Ingredients
2 cups all-purpose flour
3 teaspoons baking powder
2 tablespoons sugar
1
/4 teaspoon salt
1 egg
1 cup milk
2 tablespoons melted shortening
1
/2 cup raisins
Directions
1. Preheat oven to 425ºF.
2. Stir together dry ingredients.
3. Beat egg and combine with milk. Add melted shortening.
4. Add wet to dry ingredients and stir just until moistened. Add raisins and stir in lightly.
5. Put in greased muffin pans and bake for 20 to 25 minutes or until lightly browned.
Raisin Bran Muffins
Yield: 24 muffins
Ingredients
3 cups unprocessed bran
1 cup boiling water
2 eggs, slightly beaten
2
2 cups buttermilk, low-fat yogurt or soured
skim milk
½ cup vegetable oil
1 cup raisins, currants, or chopped pitted
prunes, dried dates, or apricots
2½ teaspoon baking soda
½ teaspoon salt
1
/3 cup sugar
1 cup unsifted enriched all-purpose flour
1½ cups whole-wheat flour
Directions
1. Preheat oven to 425ºF.
2. Mix bran and boiling water together in a large bowl, stir to moisten evenly and set aside to cool.
3. In another bowl, mix together the eggs, buttermilk, oil, and raisins, stir into the bran mixture.
4. In third bowl, stir together the baking soda, salt, sugar, all-purpose flour and whole-wheat flour,
and stir into bran mixture.
5. Put in greased muffin pans and bake about 20 minutes.
Traditional Pasta with Marinara Sauce/Whole-Wheat Pasta with Marinara Sauce
(Group E)
Yield: 6 servings
Ingredients
2 pounds tomatoes
1 teaspoon dried basil leaves
¼ cup olive oil
1 tablespoon fresh oregano, minced
1 medium onion, chopped
1 pound durum wheat pasta
1 teaspoon garlic, chopped
Salt, to taste
½ teaspoon sugar
Directions
1. Boil water in a pot deep enough to cover the tomatoes.
2. Cut out the stem of each tomato, then slice a shallow X in the bottom (blossom) end.
Carefully place the tomatoes in the gently boiling water using a slotted spoon. Leave the
tomato in the water for 15 to 30 seconds. When the skins starts cracking, lift the tomato out
and place in a bowl of ice-cold water for 15 to 30 seconds. Then remove the skin.
3. Chop the tomatoes into bite-size pieces.
4. Heat the oil in a heavy saucepot. Sauté the onions and garlic until golden brown and tender.
5. Add the tomatoes to the pot and stir well.
6. Add the sugar, basil, and oregano to the pot. Stir well. Simmer for 20 minutes.
7. While the sauce is simmering, cook the pasta according to package instructions.
8. Taste the sauce and adjust the seasonings. Serve the sauce over the cooked pasta.
For Whole-Wheat Pasta with Marinara Sauce, substitute whole-wheat pasta for the durum
wheat pasta.
3
Blueberry Buttermilk Pancakes and Whole Grain Pancakes with Blueberries
(Group F)
Yield: 6 servings (3 pancakes each)
Ingredients
2 cups all-purpose flour
¼ cup sugar
2 teaspoons baking powder
1 teaspoon baking soda
¼ teaspoon ground cinnamon
½ teaspoon salt
2 eggs, beaten
2 cups buttermilk
2 fluid ounces vegetable oil
2 cups fresh blueberries
Vegetable oil cooking spray
Directions
1. Combine flour, sugar, baking powder, baking soda, cinnamon, and salt in a mixing bowl.
Make a well in the center of the dry mixture.
2. In another bowl, stir together the eggs, buttermilk, and oil.
3. Add egg mixture all at once to the dry mixture. Stir just until moistened; batter should be
lumpy. Gently fold in blueberries.
4. Measure 1 to 2 fluid ounce portions of batter onto an oiled, preheated griddle. Griddle the
pancakes until the tops are full of bubbles, then turn and brown the other side. Remove and
serve.
For Whole Grain Pancakes, use 1 cup of white whole-wheat flour (such as King Arthur’s
brand) and 1 cup of all-purpose flour.
In the Kitchen Activity
1. Each group of students will prepare a pair of recipes. The second recipe in each pair includes
whole grains and other good sources of fiber. Please answer the following questions.
a. You need 14 grams of fiber for every 1,000 kcalories you can eat. Calculate how much
fiber you need based on how many kcalories you need using MyPlate; enter your answer
below. For example, if your daily plan is for 1,600 kcalories, you would multiply 1.6 
14, as shown here.
Example: 1.600 kcalories  14 = 22 grams of fiber
b. For each recipe, calculate what percent of your fiber requirement is met by eating 1
serving. See the example given. Then write down the name of the high-fiber ingredient(s)
in given recipes.
4
Recipe
Grams of Fiber/Serving
Traditional Rice Pilaf 1 g
Cracked Wheat Pilaf
What percent of your fiber requirement will be
met by eating 1 serving?
Example for someone who needs 25 grams of
fiber daily:
1  25 = 0.04
0.04  100 = 4%
4g
High-Fiber Ingredient(s) in Cracked Wheat Pilaf:
Smoked Chicken
Noodle Soup
1g
Smoked Chicken
Soup with Lentils
5g
High-Fiber Ingredient(s) in Smoked Chicken Soup with Lentils:
Hearty Beef Chili
2g
Hearty Beef Chili with 6.5 g
Beans
High-Fiber Ingredient(s) in Hearty Beef Chili with Beans:
Raisin Muffins
2g
Raisin Bran Muffins
9g
High-Fiber Ingredient(s) in Raisin Bran Muffins:
Traditional Pasta with
Marinara Sauce
5g
Whole-Wheat Pasta
with Marinara
Sauce
9g
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High-Fiber Ingredient(s) in Whole-Wheat Pasta with Marinara Sauce:
Blueberry Buttermilk
Pancakes
2g
Whole-Grain
Pancakes
with Blueberries
6g
High-Fiber Ingredient(s) in Whole-Grain Pancakes with Blueberries:
2. Use this evaluation form to judge the appearance, taste/flavor, and overall acceptability of the
dishes made.
Appearance
Group A
Group B
Group C
Group D
Group E
Group F
Taste/Flavor
Group A
Group B
Group C
Group D
Group E
Group F
Overall
Acceptability
Group A
Group B
Group C
Group D
Group E
Group F
Extremely
Attractive (5)
/
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/
Moderately
Attractive (4)
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Attractive
(3)
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Unappetizing
(2)
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Unattractive
(1)
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Excellent
Taste
/
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Tasty/Flavorful
Acceptable
Taste/Flavor
/
/
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/
Could Be More
Flavorful
/
/
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Taste Did Not
Appeal to Me
/
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Extremely
Acceptable
/
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Moderately
Acceptable
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Acceptable
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Moderately
Acceptable
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Unacceptable
/
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/
Overall Ratings:
Group A (Pilaf) _____ Comments: _______________________________________________
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Group B (Soup) _____ Comments: ________________________________________________
Group C (Chili) _____ Comments: ________________________________________________
Group D (Muffins) _____ Comments:
________________________________________________
Group E (Pasta) _____ Comments: ________________________________________________
Group F (Pancakes)_____ Comments:
________________________________________________
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WORKSHEETS
WORKSHEET 3-1
SuperTracker: Examine Your Carbohydrate, Sugar, & Fiber Intake
To complete this worksheet, you need to have completed steps 1 and 2 of Worksheet 2-4. This is
where you entered in all the food and beverages you consumed for one day into SuperTracker.
Visit the ChooseMyPlate website. Click on “SuperTracker” in the left-hand column, then log in.
Now click on “My Reports,” then click on “Nutrients Report.” Enter in the date you used when
you entered your food and beverages, and click on “Create Report.” Print this page out to hand
in, and use it (along with the “Food Groups and Calories Report” you printed for
Worksheet 2-4), to answer the following questions.
1. What percentage of your total kcalories were from carbohydrates?
2. Is your percentage from #1 within the Acceptable Macronutrient Distribution Range of 45 to
65 percent of total kcalories? If not, were you above or below the range? What foods do you
eat, or not eat, that you think contribute to your high or low percentage of kcalories from
carbohydrates?
3. Using the “Food Groups and Calories Report” from SuperTracker, how many kcalories from
added sugars did you eat? Convert the number of kcalories from added sugars to grams of
sugar as follows. Keep in mind that 1 gram of sugar contains 4 kcalories.
Example: If you ate 350 kcalories from added sugars, divide 350 by 4 to get the number of
grams of sugar: 350  4 = 88 grams of sugar.
4. The American Heart Association (2009) recommends limiting your intake of added sugars to
no more than 100 kcalories/day (about 6 teaspoons or 24 grams of sugar) for women and no
more than 140 kcalories/day (about 9 teaspoons or 36 grams of sugar) for men. How does
your sugar intake compare to the American Heart Association guidelines?
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5. If your sugar intake was higher than recommended, identify three high-sugar foods you ate
and suggest a lower-in-sugar alternative for each of the high sugar foods. To see which foods
you ate were high in sugar, use the “Food Details Report” on SuperTracker. To get this
report, click on “Select All” under “Food Groups & Oils,” then click on “Added Sugars”
under “Limits.”
6. What was your daily fiber intake and how does it compare to your target?
7. You should eat 14 grams of fiber for each 1,000 kcalories you eat. If you eat 1,500 kcalories;
therefore, you should take in 21 grams of fiber, as calculated below.
1.5  14 grams = 21 grams
8. Calculate how many grams of fiber you should eat in one day based on your number of
kcalories eaten.
9. If your fiber intake was lower than recommended, list three low-fiber foods you ate and
suggest a higher fiber alternative for each of these foods. To see which foods you ate were
low in fiber, use the “Food Details Report” on SuperTracker. To use this report, click on
“Select All” under “Food Groups & Oils,” then click on “Dietary Fiber” under “Nutrients.”
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WORKSHEET 3-2
Carbohydrate Basics
Directions: Below is a list of 15 foods. If the food, such as hamburger, is a good source of sugar,
put a checkmark in the “Sugar” column. If it is a good source of starch or fiber, put the checkmark
in those columns, too. Some foods won’t have any checkmarks because they are not good sources
of sugar, starch, or fiber.
Food
1. Hamburger meat, 3 ounces cooked
2. Chicken wing, 1 wing
3. Flounder, 3 ounces cooked
4. Boiled egg, 1
5. American cheese, 1 ounce
6. Sour cream, 1 tablespoon
7. White bread, 1 slice
8. Whole-wheat bread, 1 slice
9. Chocolate cake
10. Macaroni, ½ cup
11. Brown rice, ½ cup
12. Split peas, ¼ cup
13. Peanuts, ½ ounce
14. Fresh orange, 1 medium
15. Broccoli, ½ cup cooked
Sugar
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Starch
Fiber
WORKSHEET 3-3
Carbohydrate Jeopardy
Sugars
Starches
Fibers
Foods
100
100
100
100
200
200
200
200
300
300
300
300
400
400
400
400
500
500
500
500
Directions: Put the word(s) asked for in the blank space.
Sugars
100
The chemical name for what is called white sugar.
____________________
200
The concentration of this sugar in your blood is important for energy and health
____________________
300
The chemical name for milk sugar.
_____________________
78
400
Sugar is made from sugar beets or ________________.
______________________
500
The number of grams of sugar in a teaspoon.
_____________________
Starches
100
Starches are classified as ______________ carbohydrates.
______________________
200
Starch is made of many chains of thousands of which sugar linked together?
______________________
300
Name a starchy vegetable
______________________
400
Grains are rich sources of starch—true or false?
______________________
500
When heated in liquid, starch undergoes a process called _________ _.
______________________
Fibers
100
Most fibers are chains of glucose that can’t be broken down by human digestive
enzymes: True or false?
_____________________
200
The part of a whole grain that contains much fiber.
______________________
300
The name of a category of fiber that is extracted from plants and then added to a wide
variety of foods that includes wheat bran and vegetable gums.
________________________
79
400
A diet high in fruits, vegetables, beans, and whole-grain products that contain
____________ fiber can lower blood cholesterol levels and yoru risk of heart disease.
________________________
500
For every 1,000 kcal you eat, you need ____ grams of dietary fiber.
________________________
Foods
100
The primary source of added sugars in the American diet comes from _______.
_______________________
200
Which product contains more fiber: whole-wheat bread or white bread?
_______________________
300
Which food has a higher glycemic load: kidney beans or chocolate cake?
_______________________
400
Which food is a better choice for someone who is lactose intolerant:
cottage cheese or hard cheese?
_______________________
500
Name a food high in soluble fiber, which increases satiety.
_______________________
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WORKSHEET 3-4
Comparison of Artificial Sweeteners
Prepare 4 quarts of iced tea. (To prepare 1 quart, pour 4 cups of boiling water over 4 tea bags. Brew
4 minutes. Remove tea bags and chill tea in refrigerator for 2 hours or until cold. Repeat.) In this
exercise, you will add 2 teaspoons of sugar, or its equivalent, to each cup of iced tea.
1. To the first quart of iced tea, add 8 teaspoons of sugar and mix thoroughly.
2. To the second quart of iced tea, add 4 packets of Splenda (sucralose) and mix thoroughly.
3. To the third quart of iced tea, add 4 packets of Equal (aspartame) and mix thoroughly.
4. To the final quart of iced tea, add 4 packets of Sweet-One (acesulfame-K) and mix thoroughly.
Next, prepare a blind taste testing of the sweetened iced teas by assigning each quart a number (see
below) and labeling the number on the iced tea quart. Before pouring samples, make sure each
product is thoroughly stirred. Ask students to fill out the evaluation form below.
Evaluation of Sweetened Iced Teas
1. As you taste each iced tea sample, please check off under the most appropriate category.
Dislike Very
Much
Dislike
Slightly
Neither Like
Nor Dislike
Like Slightly
Like Very
Much
Sample #52
Sample #35
Sample #67
Sample #12
2. Do any of the samples leave any type of aftertaste? Which samples? What type of aftertaste
(sweet and pleasant, metallic, artificial, etc.) does the sample leave?
3. Rank each sample from your favorite to your least favorite.
#1
#2
#3
#4
4. Which sample do you think contains table sugar? ________________
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WORKSHEET 3-5
Baking with Artificial Sweeteners
1. Bake blueberry muffins using regular sweeteners and bake a batch using the following recipe.
Blueberry Muffins with Splenda
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
¾ teaspoon salt
½ cup light margarine, softened
1 cup SPLENDA® No Calorie Sweetener with Fiber, Granulated
¼ cup honey
2 large eggs
1 teaspoon vanilla extract
½ cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
1. Preheat oven to 400°F. Line 12 muffin cups with paper liners. Lightly spray liners with
nonstick cooking spray.
2. Sift together flour, baking powder, and salt, and set aside.
3. Beat margarine at medium speed with an electric mixer until creamy. Gradually add
SPLENDA® Granulated Sweetener and honey, beating until light and fluffy. Add eggs
one at a time, beating until blended after each addition. Stir in vanilla. Alternately add
flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until
blended after each addition. Fold in blueberries.
4. Spoon batter evenly into paper-lined muffin cups. Bake 20 to 22 minutes or until golden.
Remove from pan immediately and cool on wire rack.
2. Have a taste test of the two products. Count up the number of people who prefer each product.
Which is the favorite? How acceptable are the Blueberry Muffins with Splenda?
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WORKSHEET ANSWER KEY
Worksheet 3-1
Answers will vary
Worksheet 3-2
Food
16. Hamburger meat, 3 ounces cooked
17. Chicken wing, 1 wing
18. Flounder, 3 ounces cooked
19. Boiled egg, 1
20. American cheese, 1 ounce
21. Sour cream, 1 tablespoon
22. White bread, 1 slice
23. Whole-wheat bread, 1 slice
24. Chocolate cake
25. Macaroni, ½ cup
26. Brown rice, ½ cup
27. Split peas, ¼ cup
28. Peanuts, ½ ounce
29. Fresh orange, 1 medium
30. Broccoli, ½ cup cooked
Sugar
Starch
x
x
x
x
x
x
x
Fiber
x
x
x
x
x
x
x
Worksheet 3-3
Carbohydrate Jeopardy
Sugars
100 sucrose
Starches
100 complex
Fibers
100 True
200 glucose
300 lactose
200 glucose
300 potatoes, corn,
peas, beans, lima beans
400 true
500 gelatinization
200 bran
300 functional
fibers
400 soluble
500 14 grams
400 sugarcane
500 4 grams
Worksheet 3-4
Answers will vary.
Worksheet 3-5
Answers will vary.
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Foods
100 sugar sweetened
beverages
200 whole-wheat bread
300 chocolate cake
400 hard cheese
500 cheese, peanuts,
sugar-free gum, some
vegetables, meats, and
fish
TEST QUESTIONS
Multiple Choice
1. Which food is a good source of carbohydrates?
a. beef
b. chicken
c. navy beans
d. eggs
2. Simple carbohydrates include:
a. sugars
b. starch
c. fiber
d. glycogen
3. Starch and fiber are found in:
a. milk and cheese
b. grains such as whole wheat
c. animal foods
d. honey
4. Starch and fiber are examples of:
a. simple carbohydrates
b. sugars
c. complex carbohydrates
d. fats
5. Complex carbohydrates consist of long chains of:
a. sugars
b. starches
c. fibers
d. carbon
6. Sucrose is composed of:
a. glucose plus glucose
b. glucose plus fructose
c. glucose plus galactose
d. glucose plus maltose
7. The sugar found in milk is called:
a. sucrose
b. maltose
c. lactose
d. galactose
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8. The chemical name for white sugar is:
a. sucrose
b. maltose
c. lactose
d. galactose
9. Which of the following is a disaccharide?
a. glucose
b. fructose
c. galactose
d. lactose
10. Which of these sugars is rich in fruits?
a. glucose
b. fructose
c. galactose
d. lactose
11. Three of the following are sugars—one is not. Which is NOT a sugar?
a. wheat bran
b. high-fructose corn syrup
c. evaporated cane juice
d. molasses
12. Three of the following foods are high in added sugars. Which of the following foods is NOT
high in added sugars?
a. sweetened iced tea
b. cookies
c. chocolate bar
d. apple
13. Fruits are usually sweet because they contain:
a. fiber
b. complex carbohydrates
c. simple sugars
d. fats
14. If your breakfast included a total of 20 grams of sugars, how many teaspoons of sugar did
you breakfast contain?
a. 4 teaspoons
b. 5 teaspoons
c. 7 teaspoons
d. 10 teaspoons
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15. Which of the following foods is high in added sugars?
a. white bread
b. milk
c. vanilla pudding
d. canned tomatoes
16. Sucrose is found in:
a. brown sugar
b. milk sugar
c. dextrose
d. aspartame
17. Your blood _________ level is vital to the proper functioning of the body.
a. lactose
b. fructose
c. galactose
d. glucose
18. The monosaccharide in starch and fiber is:
a. fructose
b. glucose
c. galactose
d. lactose
19. Which food contains the most starch per ½ cup serving?
a. navy beans
b. green beans
c. milk
d. chicken
20. Starch is only found in ______________ foods.
a. animal
b. plant
c. high protein
d. healthy
21. When heated in liquid, starches ______________________.
a. brown
b. solidify
c. gelatinize
d. thin out
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22. A complex carbohydrate found in plants that is not digested by human digestive enzymes is
called:
a. dietary fiber
b. starch
c. simple carbohydrates
d. sucrose
23. Three of the following foods contain fiber. Which food does NOT contain fiber?
a. whole-wheat bread
b. peanuts
c. oranges
d. cheese
24. Which of the following foods is rich in soluble fiber?
a. walnuts
b. oats
c. whole wheat
d. fish
25. Which of the following foods is rich in insoluble fiber?
a. walnuts
b. oats
c. whole wheat
d. fish
26. Soluble fibers:
a. are useful in treating constipation
b. make you feel full after eating
c. provide lots of energy for the body
d. raise blood cholesterol levels
27. Insoluble fibers:
a. are useful in treating constipation
b. make you feel full after eating
c. provide lots of energy for the body
d. raise blood cholesterol levels
28. Fibers extracted from plants and added to a wide variety of foods are called:
a. dietary fiber
b. starch
c. simple carbohydrates
d. functional fiber
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29. In grains, a large center area high in starch is the:
a. bran
b. germ
c. endosperm
d. hull
30. Three of the following are refined grains. Which is a whole grain?
a. white flour
b. wheat flour
c. corn flour
d. oatmeal
31. Refined grain products contain the:
a. endosperm only
b. endosperm and germ
c. endosperm and bran
d. endosperm, bran, and germ
32. Refined grains are enriched with:
a. thiamin, riboflavin, B6, iron, and folate
b. thiamin, riboflavin, niacin, iron, and folate
c. thiamin, riboflavin, niacin, and magnesium
d. thiamin, riboflavin, B6, and magnesium
33. The primary source of the body’s energy is:
a. dietary fiber
b. fat
c. carbohydrate
d. muscle glycogen
34. Under most circumstances, the brain and other nerve cells will only use ________ for energy.
a. glucose
b. fructose
c. sucrose
d. lactose
35. Glycogen is a storage form of __________.
a. glucose
b. fructose
c. sucrose
d. lactose
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36. Glycogen is stored in the:
a. blood vessels
b. liver
c. muscles
d. b and c
37. When blood glucose falls, the liver:
a. stores glucose as glycogen
b. converts glycogen to glucose
c. converts glycogen to fat
d. converts alcohol to glucose
38. Three of the following are functions of carbohydrates. Which is NOT a function of
carbohydrates?
a. Carbohydrates help the body use fat efficiently.
b. Carbohydrates keep your bones strong.
c. Carbohydrates spare protein from being burned for energy.
d. Carbohydrates are part of connective tissues, some hormones and enzymes.
39. A generous intake of fiber:
a. lowers blood cholesterol
b. may help you lose weight
c. promotes regular bowel movements
d. all of the above
40. In order to be absorbed, all carbohydrates must be broken down into:
a. single sugars
b. double sugars
c. maltodextrin
d. short starch molecules
41. Which hormone is necessary for glucose to leave the bloodstream and enter the body’s cells?
a. glucagon
b. growth hormone
c. lactase
d. insulin
42. Which type of fiber slows the emptying of food from the stomach?
a. insoluble fiber
b. soluble fiber
c. fiber found in milk
d. cellulose
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43. Three of the following foods have low or medium glycemic loads. Which food causes a
HIGH glycemic load?
a. baked potato
b. whole grain cold cereal
c. cooked carrots
d. black beans
44. The Adequate Intake for fiber is based on _____ grams/1,000 kcalories eaten.
a. 10
b. 14
c. 18
d. 20
45. Most Americans need to eat fewer foods with added sugars and eat more:
a. whole grains
b. vegetables
c. fruits
d. all of the above
46. Most American women should limit their sugar intake to no more than:
a. 50 kcal/day
b. 100 kcal/day
c. 250 kcal/day
d. 500 kcal/day
47. Sugar causes this harmful condition:
a. hyperactivity in children
b. hypoglycemia
c. dental cavities
d. heart attacks
48. Three of the following foods/beverages contribute to tooth decay. Which DOES NOT
contribute to tooth decay?
a. raisins
b. whole-wheat bread
c. diet soda
d. cheese
49. Which type of diet is appropriate for people with hypoglycemia?
a. low fat, low kcalorie
b. balanced meals with moderate amounts of refined sugars and sweets and adequate protein
and fiber
c. no-sugar diet
d. balanced meals with 70 percent carbohydrates
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50. A one-ounce equivalent of whole grains contain ____ grams of whole grains.
a. 8
b. 16
c. 24
d. 30
51. Which of the following is a good source of whole grain?
a. wheat flour
b. enriched flour
c. degerminated cornmeal
d. brown rice
52. Some research shows that a diet high in whole grains reduces your risk of:
a. heart disease
b. type 2 diabetes
c. high blood pressure
d. all of the above
53. Dietary fiber has three of the following effects. Which of the following is NOT a benefit of
dietary fiber?
a. It helps to keep blood sugar at normal levels.
b. It prevents constipation.
c. It decreases cancer risk.
d. It lowers blood cholesterol levels.
54. If you decide to increase your fiber intake, you should:
a. drink more fluids
b. double your fiber intake right away
c. eat fewer kcalories at the same time
d. all of the above
55. A condition that results from an inability to digest lactose is called:
a. lactose deficiency
b. lactose intolerance
c. hypoglycemia
d. lactase intolerance
56. Three of the following foods are naturally lower in lactose. Which food is NOT low in
lactose?
a. cheddar cheese
b. yogurt
c. soymilk
d. ice cream
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57. Whole grains and legumes are:
a. excellent sources of fiber
b. excellent sources of vitamins and minerals
c. inexpensive to put on the menu
d. all of the above
58. Three of the following are alternative sweeteners. Which is NOT an alternative sweetener?
a. honey
b. sucralose
c. aspartame
d. acesulfame-K
59. Which of the following is a naturally sweet extract from the leaves of a bush?
a. Splenda
b. Equal
c. stevia
d. sugar replacers
True/False
60. Eating foods with mostly a low to medium glycemic load may decrease your risk factors for
heart disease and diabetes.
61. The RDA for carbohydrate (130 grams per day) is based on the minimum amount needed to
supply the brain with glucose.
62. Individuals who eat high amounts of added sugars are more likely to be obese and develop
diabetes than individuals who eat moderate amounts of added sugars.
63. Most individuals with lactose intolerance can drink small amounts of milk without any
symptoms, especially if it is taken with food.
64. Complex carbohydrates include sugar and starch.
65. It is essential to take in enough fructose because the level of fructose in the blood is vital for
your body.
66. Examples of foods high in starch include potatoes, pasta, corn, and beans.
67. Most of your body’s glycogen stores are in the liver.
68. A serving of whole grains contains 16 grams of whole grains.
69. Eating more fiber reduces your chances of getting an ulcer.
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70. Use whole lentils in ragouts and stew dishes because they hold their shape better than split
lentils.
Essay
71. What are the two main categories of carbohydrate, and which nutrients are in each category?
72. List two monosaccharides and two disaccharides and foods each one is found in.
73. List three foods/drinks high in added sugars.
74. Describe the process during which starches gelatinize.
75. Compare and contrast soluble and insoluble fiber in at least two ways.
76. Why isn’t white flour a whole grain? Give two examples of whole grains.
77. Why is white flour enriched?
78. Name three functions of sugars and starches.
79. Name three functions of fiber.
80. How does the body regulate the level of glucose in the blood? Name and describe the actions
of the two hormones involved.
81. Although Americans do eat enough carbohydrates, the choices are not nearly as healthy as
they could be. Explain this statement and give examples of foods.
82. If you eat 2,500 kcal/day, how many grams of fiber should you take in?
83. What foods should you choose and avoid to decrease your chance of cavities?
84. How can you tell if a product is whole grain? Give at least two ways.
85. Name three health effects of a diet high in fiber.
86. Explain three elements of the treatment of lactose intolerance.
87. Give an example of how to use beans or lentils on the menu for breakfast, lunch, and dinner.
Give the name of the menu item and its ingredients.
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TEST QUESTIONS ANSWER KEY
Multiple Choice
1. c
9. d
2. a
10. b
3. b
11. a
4. c
12. d
5. a
13. c
6. b
14. b
7. c
15. c
8. a
16. a
True/False
60. T
61. T
62. T
17. d
18. b
19. a
20. b
21. c
22. a
23. d
24. b
63. T
64. F
65. F
25. c
26. b
27. a
28. d
29. c
30. d
31. a
32. b
33. c
34. a
35. a
36. d
37. b
38. b
39. d
40. a
66. T
67. F
68. T
41. d
42. b
43.a
44. b
45. d
46. b
47. d
48. d
49. b
50. b
51. d
52. d
53. c
54. a
55. b
56. d
57. d
58. a
59. c
69. F
70. T
Essay
71. The two main categories are simple carbohydrates, which include sugars, and complex
carbohydrates, which include starch and fiber.
72. Monosaccharides: glucose in fruits, fructose in fruits and honey, galactose in milk
Disaccharides: sucrose in table sugar, lactose in milk
73. Sugar-sweetened beverages such as soda, fruit drinks, sweetened iced tea, and lemonade
Grain-based desserts such as cookies, cakes, and pies
Dairy-based desserts such as ice cream
Candy
74. When heated in liquid, starch undergoes a process called gelatinization. When starches
gelatinize, the granules absorb water and swell, making the liquid thicken. Around the
boiling point, having absorbed a lot of water, the granules burst and starch pours out into the
liquid. When this occurs, the liquid quickly becomes still thicker.
75. Soluble fiber: swells in water, bacteria digest in colon, very high in oats and barley, helps
lower blood cholesterol, makes you feel full
Insoluble fiber: does not swell in water, bacteria less likely to digest, very high in wheat bran
and whole grains, helps prevent constipation
76. White flour is made mostly from the endosperm of the grain so it is a refined grain. Examples
of whole grains: brown rice, wild rice, bulgur, millet, oatmeal, rolled oats, whole oats, wholewheat flour, whole-wheat bread, whole-grain sorghum, whole-grain triticale, whole-grain
barley, whole-grain corn, whole rye, buckwheat, popcorn, quinoa
77. White flour is enriched with five nutrients because they were removed when the wheat is
processed to make white flour.
78. Energy for body’s cells, spare protein from being burned for energy, help the body burn fat,
part of connective tissues and genetic material, part of some hormones and enzymes.
79. Fiber lowers blood cholesterol, may reduce blood pressure modestly, decreases the risk of
developing diabetes, helps to keep blood sugar normal, promotes regularity, and is linked to
lower body weights.
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80. After a meal, blood glucose levels start to increase, and insulin is released. Insulin is
necessary for glucose to get into most of your cells. Once the cells have the glucose they
need, excess glucose is stored as glycogen or fat. When blood glucose levels fall between
meals and at night, insulin secretion slows and glucagon secretion increases. Glucagon’s job
is to prevent low blood sugar levels. Glucagon stimulates the liver to convert glycogen to
glucose and release the glucose into the bloodstream.
81. Although Americans do eat enough carbohydrates, the choices are not nearly as healthy as
they could be. Vegetables, fruits, whole grains, milk and milk products (preferably reduced
in fat) and legumes all provide excellent sources of carbohydrate and fiber, yet a large
majority of Americans eat fewer of these foods than recommended. Instead, we are eating
more carbohydrates in the form of added sugars and refined grains (such as white flour found
in many breads, cereals, and baked goods).
82. 14 g/1,000 kcal or 35 grams of fiber
83. To decrease the chance of cavities, avoid sticky carbohydrate foods such as raisins and
caramels, eat carbohydrates (sugars and starches) with meals rather than between meals, eat
certain cheeses such as cheddar that help neutralize the acids produced by the bacteria, use
carbonated beverages (both regular and diet) in moderation because of their acidity, and
choose foods that do not seem to cause cavities such as meats, fish, cheese, peanuts, some
vegetables, and sugar-free gum.
84. Read the ingredient list on the food label. For many whole-grain products, “whole” or “whole
grain” will appear before the grain ingredient’s name. The whole grain should be the first
ingredient listed. Look for whole wheat, whole oats, whole rye, whole grain corn, brown rice,
or whole grain barley. If the first ingredient is wheat flour, enriched flour, or degerminated
cornmeal, the product is not a good source of whole grains.
Look on the package for the Whole Grains Council stamp that shows how many grams of
whole grain are in one serving of the product. The Dietary Guidelines for Americans, 2010,
recommend half of your grains servings should be whole grains. Most people need to eat a
minimum of three whole grains a day. A one-ounce equivalent of whole grains contains 16
grams of whole grains, so strive to eat at least 48 (16 grams  3 servings) grams of whole
grains daily.
The product should contain at least two or more grams of fiber/serving if it contains a
significant amount of whole grain ingredients.
85. Lowers blood cholesterol and risk of heart disease
- May reduce blood pressure modestly
- Decreases your risk of developing diabetes
- Helps to keep blood glucose at normal levels
- Promotes regularity
- Linked to lower body weights due to feeling full
86. Treatment for lactose intolerance includes a diet limited in lactose (present in dairy and
added to some other foods), use of lactose-free milk and milk products and/or lactase, and
consuming small servings of dairy with a meal and/or dairy products lower in lactose (such
as hard cheeses and yogurt) as tolerated.
87. Answers will vary.
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