Running head: WRITTEN ASSIGNMENT UNIT 3 1

Written Assignment Unit 3

Student’s Name

University Affiliation
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Written Assignment Unit 3

1. Identify and discuss at least 2 different health benefits associated with increased

consumption of whole grains (as a source of carbohydrates). What scientific

evidence supports these possible health benefits?

Whole grains’ consumption is linked to a lowered risk of critical chronic illnesses including

type II diabetes, some cancers, obesity, and cardiovascular disease. Also, whole grain

consumption is associated with loss of weight, optimized colon health, and supports digestion

(Zimmerman & Snow, 2012).

In the research of whole grain phytochemicals benefits by Tian et al. (2022), a whole grain’s

anatomical components demonstrate a connection with heightened whole grain consumption as a

carbohydrate source minimizes cardiovascular disease, some cancer and Type II diabetes.

According to Tian et al. (2022), whole grain comprises the intact, cracked, flaked or ground

caryopsis whose main anatomical components including the bran, germ and starchy endosperm

exist in the same corresponding amounts as they are present inside the intact caryopsis. It is

worth noting that whole grain edibles and food products might be intact comprising the original

endosperm, bran and germ composition, all through the whole product lifetime or reconstituted

where one or more of the whole grains’ original components is combined to the correlative

quantity naturally occurring within the grain kernel. Notably, increased whole grain consumption

has been connected to a lowered risk of significant chronic illnesses such as cardiovascular

disease, some cancers and Type II diabetes. Whole grain meals and foods provide an extensive

assortment of phytochemicals with medical benefits and gains that just recently getting

acknowledged. The distinctive phytochemicals within whole grains are recommended to be

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liable for whole grain consumption’s medical benefits. This assignment will review whole grain

phytochemicals together with the medical benefits linked to their usage and consumption.

Ciudad-Mulero et al. (2019) in their research assert that cereal grain’s polysaccharides

are important calorie sources in humans’ diet and also present medical benefits associated with

their physical characteristics, digestion inside the ileum as well as fermentation in the large

intestine. These play a part in the entrenched benefits connected to the regular whole grain cereal

foods consumption. Thus, there is substantial interest in adjusting the starch compositions and

amounts and the key non-starch polysaccharides including b-glucan and arabinoxylan to

especially develop new cereal types with enhanced medical benefits, notably, lowered glycemic

index within the ileum and improved characteristics as dietary fiber within the large intestine.

This might be attained by exploiting and capitalizing on genetic variation within composition

with the capacity to produce extra variation utilizing transgenesis and mutagenesis.

This whole grain medial benefit explains why humans’ grain consumption must be 100%

whole grain since they provide slow-releasing anti-oxidants, minerals, vitamins, and

carbohydrates, all of which are required for excellent health and wellness (Zimmerman & Snow,

2012).

2. What percentage of total calories in your diet is made up of carbohydrates (remember

that the AMDR for carbohydrates is between 45 and 65%)? Would you consider this a

high-carbohydrate diet or a low-carbohydrate diet? Please explain your answer.

The total calories percentage in my diet comprising carbohydrates is 32% and with the

Acceptable Macronutrient Distribution Range for carbohydrates, I viewed the meal as being a

low-carbohydrate meal. The justification behind this was due to the fact that the meal contained
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had more vegetables and protein in it than carbohydrates. However, the food was satisfying and

enjoyable for me since I do not use up and consume more of the energy that I consumed and

used.

3. What are some examples of fast-releasing and slow-releasing carbohydrates in your diet?

Discuss if you are satisfied with your total intake and quality of carbohydrates, or if you

think you should make some changes? If you want to make changes, which food items

would be increased and decreased?

Carbonated drinks and fruit juice are part of the fast-releasing carbs in my meal whilst

slow-releasing carbs in my diet comprise beans, spaghetti and potatoes. I am contented with the

overall uptake of my carbs and carbohydrate quality in my diet. However, I ought to enhance my

intake of fruits as an essential source of important fast-releasing carbs and lower the carbonated

drinks along with caffeine-containing beverages to the lowest. Consequently, this adjustment

will better my health and diet and assist me alleviate cardiovascular disease’s onset as well as the

onset of some cancers, Type II diabetes and obesity.

Summarily, consuming a healthy meal begins from being aware of the food’s content

especially the food one is consuming and whether or not that food meets the Acceptable

Macronutrient Distribution Rang, the food’s quality especially if the food has the requisite

nutrients needed by the body to grow and withstand external bodies and elements that may

invade and fight the body cells and consuming them in the appropriate proportion and amount.

According to Zimmerman & Snow (2012), knowing the appropriate proportion as well the

meal’s nutrient content can assist us to manage our different eating habits and patterns to
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minimize the risk of some cancers, Type II diabetes, and cardiovascular disease and also

maintain the loss of weight.

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References

Ciudad-Mulero, M., Fernández-Ruiz, V., Matallana-González, M. C., & Morales, P. (2019).

Dietary fiber sources and human benefits: The case study of cereal and pseudocereals.

In Advances in food and nutrition research (Vol. 90, pp. 83-134). Academic Press.

Tian, W., Zheng, Y., Wang, W., Wang, D., Tilley, M., Zhang, G., ... & Li, Y. (2022). A

comprehensive review of wheat phytochemicals: From farm to fork and

beyond. Comprehensive Reviews in Food Science and Food Safety, 21(3), 2274-2308.

Zimmerman, M., & Snow, B. (2012). 2.4 National Goals for Nutrition and Health: Healthy

People 2020. In an Introduction to Nutrition, V1.0. Unnamed Publisher.