Sugars
Which sugar is the the main energy source for us?
Glucose
Type of complex carbohydrate found in foods; long chains of glucose molecules linked together found in grains, legumes, and certain vegetables
Name 3 specific foods high in fiber
Raisin Bran
Shredded wheat
Black beans, peas, lentils
Whole grain pasta or whole grain bread
What is the MAIN job of carbohydrates?
ENERGYYYY
What is one way you can add whole grains to your diet?
Using whole wheat flour in pancake or waffle mix; use whole grain wraps, breads, and tortillas; Mix whole grains into salads and soups like quinoa and farro; serve grain and vegetable patties/burgers
Which sugar comes from fruits?
Fructose
What is unique about starch in cooking?
Gelatinization
Which two food groups do NOT contain fiber?
Dairy and protein (specifically animal proteins)
What is the storage form of glucose called in the body?
Bonus 100 points if you know where in the body it is stored
Glycogen is the storage form of glucose
Stored in the muscles and the liver
What is one "chef's tip" when using legumes in cooking?
pre-soak beans to remove complex sugars that are hard to digest
Cook pre-soaked beans in a flavored stock
Use split pea lentils to help thicken soups
Name a disaccharide and which two monosaccharides make it
Sucrose: glucose + fructose
Maltose: glucose + glucose
Lactose: glucose + galactose
Describe how gelatinization works
Granules absorb water and swell, thickening the liquid, as the heat increases, the granules then burst and starch pours into the liquid thickening it further
Soluble fiber: swells in water and makes you feel fuller longer
Insoluble fiber: does not swell in water, helps soften stool and move things along
Which hormone prevents HIGH blood sugar and which hormone prevents LOW blood sugar?
Insulin prevents HIGH blood sugar by unlocking the cells to let glucose in to be used other areas of the body. Glucagon prevents LOW blood sugar by telling the brain to convert glycogen into glucose for energy
What is one way you can make grains more flavorful before or during cooking?
Cook them in a flavorful stock, add seasonings to the liquid like a mirepoix or bouquet garni; toast the grains in a pan before soaking them
What is ONE pro and ONE con of using artificial sweeteners like aspartame or sucralose?
Pro: They are lower in calories and sweeter than sugar
Con: They may cause abdominal discomfort
Name two starches that can be used to thicken soups and sauces
Cornstarch, wheat flour, arrowroot, potatoes
Protects against heart disease (lowers cholesterol)
Decrease risk of developing diabetes
Promotes regularity
Linked to lower body weight
Linked to reduced
What is diabetes? Provide a definition related to what happens in the body
A disorder characterized by high blood sugar levels due to inadequate insulin production or ineffective insulin use
You are making a sweet and sour chicken meal with rice. Name two ways you can increase the fiber in the meal
Use brown rice or another whole grain in place of white rice. Add veggies like broccoli, peppers, and cabbage to the stir fry to increase fiber.
There are 5 things that makes sugar essential in cooking. Name 3 things that sugar does? (Providing sweetness does NOT count)
Balances acidity in recipes
Tenderizes products in baking
Browning and caramelization
Retains moisture
Contributes to rising to help incorporate air into batter
There are two types of plants that store starch for growth
Roots and Tubers
- peas, potatoes, winter squash
How many grams of fiber should you have per day?
14g per 1,000 calories so about 28 grams per day depending
Which organ secretes the hormones glucagon and insulin?
Pancreas
What are two ways you can increase fiber in your snacks?