HOSA NUTRITION COMPREHENSIVE
REVIEW 2026 VERIFIED SOLUTION SET
◉ What do monosaccharides include?
Answer: glucose, fructose, and galactose
◉ What do disaccharides include?
Answer: sucrose, lactose, and maltose
◉ Where are disaccharides found?
Answer: cane/beet sugar, milk, and malt
◉ What are polysaccharides?
Answer: They contain 3 or more sugars and can be divided into
starch and fiber.
◉ What foods have starch?
Answer: peas, cassava, and tapioca
◉ What is resistant starch?
Answer: starch that remains intact through the cooking process and
digestion. It is a fiber.
,◉ What are sources of resistant starch?
Answer: beans, potatoes, split peas, and whole grains
◉ What is soluble fiber?
Answer: fiber that is soluble in water, forming a gel-like substance.
◉ What is soluble fiber found in?
Answer: oats, barley, beans, peas, apples, carrots, citrus fruits
◉ What are the benefits of soluble fiber?
Answer: lowers serum cholesterol levels and improves blood
glucose levels
◉ What is insoluble fiber?
Answer: not soluble in water, beta bonds, consists mainly of lignin,
cellulose, and hemicelluloses
◉ What are the benefits of insoluble fiber?
Answer: aids in bowel health, removes toxins from body, increases
satiety
,◉ What is insoluble fiber found in?
Answer: fibrous vegetables like asparagus and celery, wheat bran,
whole grains, and nuts
◉ What is the difference between whole grains and refined grains?
Answer: In refined grains, the bran and germ are left, leaving only
the endosperm
◉ How does the glycemic index work?
Answer: Ranks carbs from 0 to 100 based on how quickly they are
converted into blood sugar. 50 g of food are compared to 50 g of
pure glucose.
◉ What foods are considered high glycemic?
Answer: GI above 70. Include white bread, watermelon, baked
potato, and popcorn.
◉ What are low glycemic foods?
Answer: GI below 55. Include potato chips, peanuts, honey, and
pizza.
◉ What is glycemic load?
Answer: Combines glycemic index and takes into consideration the
actual serving size of the food.
, ◉ How do you find the glycemic load of a food?
Answer: Multiply glycemic index by the amount of carbs per serving,
then divide by 100.
◉ What are the essential amino acids?
Answer: histidine, isoleucine, leucine, lysine, methionine,
phenylalanine, threonine, tryptophan, valine
◉ What are the conditionally essential amino acids?
Answer: arginine, cysteine, glutamine, glycine, proline, tyrosine
◉ How much percent calories from protein does human breastmilk
contain?
Answer: 6%
◉ How much percent calories from protein should we consume,
according to the national guideline?
Answer: 10-35%
◉ How much percent calories from protein do lentils and beans
have?
Answer: around 25-30%
REVIEW 2026 VERIFIED SOLUTION SET
◉ What do monosaccharides include?
Answer: glucose, fructose, and galactose
◉ What do disaccharides include?
Answer: sucrose, lactose, and maltose
◉ Where are disaccharides found?
Answer: cane/beet sugar, milk, and malt
◉ What are polysaccharides?
Answer: They contain 3 or more sugars and can be divided into
starch and fiber.
◉ What foods have starch?
Answer: peas, cassava, and tapioca
◉ What is resistant starch?
Answer: starch that remains intact through the cooking process and
digestion. It is a fiber.
,◉ What are sources of resistant starch?
Answer: beans, potatoes, split peas, and whole grains
◉ What is soluble fiber?
Answer: fiber that is soluble in water, forming a gel-like substance.
◉ What is soluble fiber found in?
Answer: oats, barley, beans, peas, apples, carrots, citrus fruits
◉ What are the benefits of soluble fiber?
Answer: lowers serum cholesterol levels and improves blood
glucose levels
◉ What is insoluble fiber?
Answer: not soluble in water, beta bonds, consists mainly of lignin,
cellulose, and hemicelluloses
◉ What are the benefits of insoluble fiber?
Answer: aids in bowel health, removes toxins from body, increases
satiety
,◉ What is insoluble fiber found in?
Answer: fibrous vegetables like asparagus and celery, wheat bran,
whole grains, and nuts
◉ What is the difference between whole grains and refined grains?
Answer: In refined grains, the bran and germ are left, leaving only
the endosperm
◉ How does the glycemic index work?
Answer: Ranks carbs from 0 to 100 based on how quickly they are
converted into blood sugar. 50 g of food are compared to 50 g of
pure glucose.
◉ What foods are considered high glycemic?
Answer: GI above 70. Include white bread, watermelon, baked
potato, and popcorn.
◉ What are low glycemic foods?
Answer: GI below 55. Include potato chips, peanuts, honey, and
pizza.
◉ What is glycemic load?
Answer: Combines glycemic index and takes into consideration the
actual serving size of the food.
, ◉ How do you find the glycemic load of a food?
Answer: Multiply glycemic index by the amount of carbs per serving,
then divide by 100.
◉ What are the essential amino acids?
Answer: histidine, isoleucine, leucine, lysine, methionine,
phenylalanine, threonine, tryptophan, valine
◉ What are the conditionally essential amino acids?
Answer: arginine, cysteine, glutamine, glycine, proline, tyrosine
◉ How much percent calories from protein does human breastmilk
contain?
Answer: 6%
◉ How much percent calories from protein should we consume,
according to the national guideline?
Answer: 10-35%
◉ How much percent calories from protein do lentils and beans
have?
Answer: around 25-30%
