Steven is a college athlete. He is 21 years old and is studying to become a physical education teacher. He reads many research articles on ways to enhance athletic performance. Steven would like to look at his carbohydrate consumption to see if making changes will allow him to have a more competitive edge. Steven has decided to write down his daily food intake using a journal to address the different types of carbohydrates he is consuming. He also wants to make sure that he is getting enough carbohydrates in his diet. Steven has been consuming a very low-carbohydrate, high-protein diet for months but has been noticing some issues with concentration and feels that he is fatiguing sooner than he should when competing.
1. As he reads about carbohydrates, Steven is surprised to learn what?
A. Red blood cells need both carbohydrates and fats to function.
B. Fiber is absorbed into our blood stream.
C. The brain and nerve tissues prefer carbohydrates as fuel.
D. Even refined carbohydrates provide a rich nutrient source of energy.
E. Gram for gram, carbohydrates are higher in calories than dietary fats.
2. Steven is thinking about increasing his intake of carbohydrates each day. He found through his research that inadequate levels of carbohydrates in the diet:_____.
A. promote increased insulin production and insulin resistance.
B. will result in weaker and smaller muscle fibers.
C. require red blood cells to burn fats for energy.
D. can lead to ketosis, a potentially life-threatening condition.
E. trigger automatic glycogen production in muscle cells.
3. Steven shares the information about inadequate carbohydrate intake with his fellow teammates, as well as the DRI recommended amounts. What is the minimum amount of digestible carbohydrate, as determined by the DRI committee, to adequately feed the brain and reduce ketosis?
A. 130 g/day for an average-sized person.
B. 180 mg/day for an average-sized person.
C. 130 mg/day for an average-sized person.
D. 180 g/day for an average-sized person.
E. 150 mg/day for an average-sized person.
4. Steven's preference is that most of his carbohydrate intake comes from sources low on the glycemic index scale. What types of foods should Steven consider to include in his diet that will not spike blood glucose levels?
A. potatoes, apples, couscous.
B. soy milk, corn, rice crackers.
C. breads, rice, watermelon.
D. breakfast cereals, pasta, pineapple.
E. carrots, legumes, peaches.
5. Steven has obviously read up on how the body uses glucose through his coursework. He understands that when glucose levels are high, the pancreas releases ; when glucose levels are low, the pancreas releases:____.
a. ketone bodies; insulin.
b. epinephrine; glycogen.
c. ketone bodies; glucagon.
d. Insulin; glucagon.
e. insulin; epinephrine.
6. Steven suggests that he and his teammates commit to consuming good sources of carbohydrates. Why are whole grains, unprocessed vegetables, and fresh fruits considered the best sources of carbohydrates?
A. They inhibit glycogen storage in the liver, muscles, and bones, thereby maximizing glycemic load.
B. They tend to be higher in calories and offer more energy as compared to processed carbohydrates.
C. They have less fiber and are, therefore, more easily processed by the body than refined foods.
D. They have a higher glycemic index and, therefore, help regulate blood sugar more efficiently. E. They are rich in fibers and phytochemicals and generally low in saturated and trans fats.
7. Steven decides to go shopping at a farmer's market and stops at a booth with several loaves of freshly made whole-grain bread. Which health effects have been shown to be correlated with eating whole grains on a regular basis?
A. reduced risks of obesity, liver disease, type 1 diabetes, and osteoarthritis.
B. reduced risks of obesity, heart disease, type 2 diabetes, and colon cancer.
C. reduced risks of obesity, heart disease, type 2 diabetes, and osteoarthritis.
D. increased muscle mass and body tissue health, and reduced risk of prostate and stomach cancer.
E. increased muscle mass and body tissue health, and reduced risk of type 1 and type 2 diabetes.
8. As Steven plans his menu for the next week, he considers the optimal percentages of each food group. According to government recommendations, what percentage of calories should be obtained from carbohydrates?
a. between 15% and 25%.
b. between 45% and 65%.
c. between 10% and 15%.
d. between 35% and 55%.
e. between 25% and 35%.