University Of The People

Written Assignment Unit 3

HS 2611- Nutrition

6th December, 2023.

Introduction

Carbohydrates often get a bad report, but they play a crucial role in providing energy for our bodies. It's not just

about the quantity of carbohydrates we consume, but also the quality. Carbohydrates are our body's main source of

energy and can be found in foods like fruits, vegetables, grains, and legumes. Fiber is a type of carbohydrate that

our body cannot digest and it helps regulate digestion, promotes satiety, and can be found in foods like whole

grains, fruits, vegetables, and legumes (Zimmerman & Snow, 2012). Whole grains, for example, are a fantastic

source of carbohydrates that offer numerous health benefits (Zimmerman & Snow, 2012). Scientific evidence

supports the idea that incorporating whole grains into our diets can have positive effects on heart health and

digestive health. Whole grains are grains that have all the good parts of grains intact - the bran, germ, and

endosperm. They're packed with fiber, vitamins, and minerals. Adding whole grains to a diet can be a great way to

boost nutrition and support overall health. Including whole grains in your diet can help support digestive health and

provide sustained energy. It's always a good idea to choose whole grain options when possible and aim for a
balanced intake of carbohydrates, fiber, and whole grains for overall health and well-being (Zimmerman & Snow,

2012). These health benefits have been supported by various scientific studies and research. It's important to note

that incorporating whole grains into a balanced diet is key, as part of an overall healthy lifestyle (Zimmerman &

Snow, 2012). It's all about choosing whole grain options like whole wheat bread, brown rice, quinoa, and oats to

reap these fantastic benefits (Zimmerman & Snow, 2012). Increased consumption of whole grains, as a source of

carbohydrates, is associated with several health benefits supported by scientific evidence below

Two Of These Benefits And The Scientific Evidence Supporting Them

1) Improved Heart Health: Consuming whole grains has been linked to a lower risk of heart disease. Whole

grains are rich in fiber, vitamins, minerals, and antioxidants, which can help reduce cholesterol levels, lower blood

pressure, and decrease the risk of heart-related issues (Jennings, 2023). Whole grains, such as whole wheat, oats,

and brown rice, contain fiber, vitamins, minerals, and antioxidants that are beneficial for heart health. Whole grains

are a great source of fiber, which can also contribute to a lowered risk of obesity and type 2 diabetes (Jennings,

2023).

Evidence

Scientific studies have shown that diets high in whole grains are associated with a reduced incidence of

cardiovascular diseases. Research has shown that diets rich in whole grains are associated with a lower risk of heart

disease, stroke, and high blood pressure (Jennings, 2023). For example, a study published in the American Journal

of Clinical Nutrition found that individuals who consumed more whole grains had a reduced risk of heart disease

compared to those who consumed fewer whole grains (USDA, n.d). The fiber in whole grains can help lower

cholesterol levels and improve blood lipid profiles, which are important factors in maintaining heart health
(Jennings, 2023). A review of 16 studies concluded that replacing refined grains with whole varieties and eating at

least 2 servings of whole grains daily could lower the risk of diabetes. Lastly, a 10-year study of 17,424 adults

observed that those who ate the highest proportion of whole grains to their total carb intake had a 47% lower risk

of heart disease (Jennings, 2023).

2) Better Digestive Health: Whole grains are also beneficial for our digestive system. The high fiber content in

whole grains promotes healthy digestion and helps prevent constipation. Also, whole grains contain prebiotics,

which act as food for the good bacteria in our gut, supporting a healthy gut microbiome (Jennings, 2023). Whole

grains are loaded with dietary fiber, which is essential for keeping our digestive system in tip-top shape. Fiber

keeps our digestive system running smoothing, helps prevent constipation, it supports the overall health of our gut.

It's one of the many reasons why incorporating whole grains into our diet is such a great idea (Jennings, 2023).

Fiber also acts as a prebiotic, which means it provides nourishment for the good bacteria in our gut. These helpful

bacteria break down fiber and produce short-chain fatty acids, which are great for maintaining a healthy gut lining

and overall digestive well-being (Jennings, 2023).

Evidence

Research suggests that a diet rich in whole grains can contribute to improved digestive health. A study published in

the journal Nutrients found that a higher intake of whole grains was associated with a lower risk of developing

digestive disorders such as diverticular disease and colon cancer (USDA, n.d). Eating whole instead of refined

grains can substantially lower total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides,

and insulin levels. Some types of fiber in grains act as prebiotics, meaning they help feed beneficial gut bacteria,

which are important for digestive health. Whole grains promote better insulin function, which aids in reduced

lipogenesis and fat storage (Jennings, 2023).

Question 2: My Food Diary

According to my food diary in Unit 1, I had a total sum of 2177 calories consumed per day.

To calculate the percentage of total calories from carbohydrates in my diet. To calculate this, I need to determine

the total calories from carbohydrates and divide it by the total calories consumed (Kwon et al., 2020).

Total Calories from Carbohydrates:

- Whole Wheat Bread: 160 calories

- Quinoa: 111 calories

- Brown Rice: 216 calories

Total Calories Consumed:

- Sum of all the calories in your food diary

Calculating the percentage of total calories from carbohydrates.

Total Calories Consumed: 2177 calories

To find the percentage, I will divide the total calories from carbohydrates (487 calories) by the total calories

consumed (2177 calories) and multiply it by 100 (Kwon et al., 2020).

Percentage of Total Calories from Carbohydrates: (Kwon et al., 2020).

(487 calories / 2177 calories) * 100 = 22.38%

So approximately 22.38% of my total calories consumed come from carbohydrates. Based on the Acceptable

Macronutrient Distribution Range (AMDR), a balanced diet typically falls between 45% and 65% of total calories

from carbohydrates (USDA, n.d). Considering these guidelines, a diet in which carbohydrates make up 45% to

65% of total calories would be considered a moderate-carbohydrate diet. This is because it falls within the

recommended range for carbohydrate intake, which is between 45% and 65% of total calories (USDA, n.d).

In my case, with approximately 22.38% of my total calories coming from carbohydrates, it would be considered a

low-carbohydrate diet (Kwon et al., 2020). This means that the percentage of carbohydrates in my diet is below the

recommended range. The reason why I have a low carbohydrate intake is that I am trying out a new eating plan and

exploring different dietary options to see how they affect my energy levels and overall well-being. Because of my

individual goals and any specific dietary requirements I have. I am trying to determine the best approach based on

my unique needs.

Question 3: Fast Releasing vs Slow Releasing

•Fast-releasing carbohydrates, also known as simple carbohydrates, are quickly digested and absorbed by the body,

leading to a rapid increase in blood sugar levels (O’Byrne, 2023). Examples include sugary drinks, candies, white

bread, glucose tablets, glucose drinks, full-sugar soft drinks or squashes, jellies (not diet), and sweets (O’Byrne,

2023).

•Slow-releasing carbohydrates, also known as complex carbohydrates, take longer to digest and provide a more

sustained release of energy (O’Byrne, 2023). Examples include whole grains, legumes, pearl barley, peas, beans,

lentils, sweetcorn, pumpkin, quinoa, most vegetables, and most legumes (O’Byrne, 2023).
As a consumer, I would consider my total intake and quality of carbohydrates satisfactory, as I include a variety of

fast-releasing and slow-releasing carbohydrates in my diet (O’Byrne, 2023). I am satisfied with my current intake

because it aligns with my goals. However, I might consider increasing my consumption of slow-releasing

carbohydrates like whole grains, vegetables, and legumes. These provide more fiber and nutrients. I will also

decrease my intake of fast-releasing carbohydrates like sugary drinks and candies to maintain more stable blood

sugar levels and improve overall health. Making these changes will enable me to improve the quality of my

carbohydrate intake and better manage my blood sugar levels, while also promoting overall health and well-being

(O’Byrne, 2023).

Conclusion

In summary, the consumption of whole grains as a source of carbohydrates is associated with various health

benefits, including a lowered risk of obesity, type 2 diabetes, and heart disease (Zimmerman & Snow, 2012). The

fiber content in whole grains plays a significant role in contributing to these health benefits. Therefore,

incorporating whole grains into the diet can be a valuable component of a healthy eating pattern. Incorporating

whole grains into your diet can contribute to better digestive health by providing fiber and essential nutrients

(Zimmerman & Snow, 2012). This can help prevent constipation, lower cholesterol levels, promote a healthy gut

microbiome, reduce inflammation, and improve insulin function. diet in which carbohydrates make up 45% to 65%

of total calories is not considered high or low in carbohydrates, but rather moderate. This moderate-carbohydrate

diet aligns with the recommendations of the American Dietary Guidelines and other nutritional experts

(Zimmerman & Snow, 2012).

 References

Jennings, K. (2023). 9 Health Benefits Of Eating Whole Grains.

Healthline, https://www.healthline.com/nutrition/9-benefits-of-whole-grains

Kwon, Y. & Lee, S, H. & Park, J. & Lee, J. (2020). Associating Intake Proportion Of Carbohydrate, Fat, and

Protein with All-Cause Mortality in Korean Adults. PubMed Central.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589789/

O’Byrne, L. (2023). Slow And Fast Carbohydrates: What’s The Difference?

Atkins. https://au.atkins.com/articles/slow-and-fast-carbohydrates-whats-the-difference.html

USDA. (n.d). Dietary Guidelines For Americans.

USDA. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-

2025.pdf

Zimmerman, M., & Snow, B. (2012). An introduction to nutrition, V1.0. Lardbucket Book

Project. https://2012books.lardbucket.org/books/an-introduction-to-nutrition/s08-05-health-consequences-and-

benefi.html