HS2611 Written Unit 3

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University of the People *

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HS2611

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Health Science

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Apr 3, 2024

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pdf

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1 Whole Grains Written Assignment Unit 3 HS2611 – Nutrition: Introduction to Nutrition Dr. Aditya Chaudhary, Instructor November 30, 2022
2 Introduction An increased consumption of whole grains is associated with many health benefits. The following paper discusses whole grain health benefits, carbohydrates in general and my carbohydrate consumption. The paper concludes with my diet assessment and possible alterations I would like to implement. Whole Grains Carbohydrates When it comes to carbohydrates, as with other food groups, quality matters. Carbohydrates are contained in grains, fruits, vegetables, meats, beans, and dairy products (Zimmerman & Snow, 2012). Carbohydrates can be classified into two groups. Fast-releasing carbohydrates, consisting of one or two basic molecule units (i.e. monosaccharides) are more prevalent in fruits, fruit juices, and dairy products. Contrarily, slow-releasing carbohydrates consist of simple sugars, consisting of long simple sugar chains (i.e. polysaccharides) which are more prevalent in starchy vegetables, beans, and whole grains. Carbohydrates, among other functions, store and provide energy for cellular metabolic functioning, provide the building blocks for macromolecules, and support nervous, heart, and kidney functioning. According to scientific studies an increased consumption of slow-releasing carbohydrates, for example whole grains, is associated with many health benefits. Therefore, the quality of nutrient-rich, slow- releasing whole grains matters, over the quantity of nutrient-devoid, fast-releasing carbohydrates such as simple sugars (Zimmerman & Snow, 2012).
3 Health Benefits of Whole Grains Whole grain foods are foods made with grains that are not refined and have all three vital grain parts intact, including the endosperm (provides the carbohydrates), the bran and germ (which contain the majority of protein, vitamins, minerals, and fiber) (Zimmerman & Snow, 2012). Whole grains are a great source of for example fiber, vitamins, minerals, and healthy fats. Therefore, it is not surprising that increased consumption of whole grains has been associated with health benefits such as a decreased risk for obesity, type 2 diabetes, and cardiovascular disease. Zimmerman and Snow, note the following: “• Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. • Fiber-containing foods, such as whole grains, help provide a feeling of fullness with fewer calories and may help with weight management.” (2012, p. 208). Obesity & Whole Grains Overall, Maki and colleagues note, whole grains are an essential part of a healthful diet (2019). Furthermore, Maki and colleagues conclude that higher whole grain consumption is associated with lower risks of weight gain and incidence of obesity (2019). Studies suggest an increased whole grain intake may prevent obesity altogether (Maki et al., 2019; Widmer et al., 2015).
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