Lecture 4 - Fundamentals of Nutrition

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115 Terms

1

How many Kcals of energy do carbohydrates have?

4 kcals/g

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2

Define carbohydrates that underwent processing

Refined

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3

Define carbohydrates that remain in its natural state

Unrefined

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4

What are empty calories?

Food or beverages that provide minimal vitamins and minerals (low nutrient density)

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5

What % of calories does the 2020-2025 Dietary Guidelines for Americans recommend should come from added sugars?

Less than 10%

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6

How many grams are in 1 teaspoon?

4 grams

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7

What daily % value is consider high?

Any value >20%

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8

How many parts of grain kernel do whole grain food have present?

Three

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9

What are the parts of the grain kernel in whole grain foods called?

  • Endosperm

  • Bran

  • Germ

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10

Endosperm

  • Largest portion of a grain kernel

  • Contains starch & protein

  • Some vitamins and minerals

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11

Bran

  • Outermost layer

  • Concentrated source of dietary fiber, vitamins, and minerals

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12

Germ

  • Kernal base

  • Embryo where sprouting takes place

  • Source of vegetable oils and vitamin E

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13

Define “Enriched”

Adding nutrients to a product after it was lost during processing

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14

Simple carbohydrates

  • Monosaccharides

  • Disaccharides

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15

Complex carbohydrates

  • Glycogen

  • Starch & fiber

  • Oligosaccharides

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16

Simple Carbohydrates: Monosaccharides

  • Glucose (provides energy for the body)

  • Galactose (component of actose)

  • Fructose (fruit sugar/taste sweeter compared to glucose)

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17

Simple carbohydrates: Disaccharides

  • Maltose (Glucose + Glucose)

  • Sucrose (table sugar; Glucose + Fructose)

  • Lactose (milk sugar; Glucose + Galactose)

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18

Complex Carbohydrates

  • Oligosaccharides (3-10 monosaccharides), not digested by enzymes in the digestive tract.

  • Nutrient source for bacteria in the gut

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19

What are starches?

The storage form of carbohydrates in plants

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20

Amylopectin

  • Highly branched

  • Readily broken down by enzymes

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21

What is the storage form of carbohydrate in animals comprised of highly branched chains of glucose molecules

Glycogen

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22

Where is glycogen stored?

The muscle and liver

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23

Impact of carb loading

  • Increases endurance

  • Delays fatigue

  • Enhances recovery

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24

Where is Dietary fiber found?

Intact in plants

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25

Functional fiber

Beneficial physiological effects

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26

Examples of soluble fiber

  • Pectins

  • Gums

  • Some hemicelluoses

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27

Characteristics of soluble fiber

  • Dissolve in water or absorb water to form viscous solutions

  • Broken down by the intestinal microflora

  • May lower blood cholesterol

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28

Examples of insoluble fiber

  • Cellulose

  • Some hemicellulose

  • Lignin

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29

Insoluble fiber characteristics

  • Opposite of soluble fiber

  • Cell wall in plants

  • Wheat and Rye bran

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30

Application of Pectin in food

Thickening agent

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31

Application of Xanthan & Locust Bean Gum in food

  • Prevents solutions from separating (Gravies, pudding, reduced-far salad dressing)

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32

Application of wheat bran in food

Reduce caloric content of foods

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33

What breaks apart starch into smaller carbohydrates?

Pancreatic Amylase

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34

Step 1 of carb breakdown in small intestine:

Pancreatic amylase breaks apart starch into smaller carbohydrates

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35

Step 2 of Carbo breakdown in small intestine

Enzyme action to break apart double sugars and short glucose chains

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36

Step 3 of carb breakdown in the small intestine

End products of carbohydrate digestion are simple sugars

They travel through the blood vessel to enter the body

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37
  • Starch is broken down into shorter polysaccharides

  • No starch digestion occurs

  • Breaks down starch to disaccharides and oligosaccharides

  • Disaccharides and oligosaccharides are broken down into monosaccharides by enzymes

  • Remaining is excreted in the feces

Steps of carbohydrate digestion

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38

Galactose and Glucose

Lactase

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39

Lactose intolerance

  • Affects between 30-50 million adults

  • Undigested lactose —> Large intestine

  • Lactase is available in minimal amounts

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40

What do foods with added calcium help?

They help meet dietary needs for lactose intolerance individuals

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41

Indigestible carbohydrates

  • Fiber

  • Oligosaccharides

  • Resistant Starch

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42

Health benefits of indigestible carbohydrates

  • Increase the amount of water or bulk in intestine

  • Stimulate GI motility

  • Promotes growth of healthy microflora

  • Slows nutrient absorption

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43

Dilutes the gastrointestinal tract contents resulting in delayed digestion and absorption

Fiber

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44

Storage form of carbohydrates in animals and humans

Glycogen

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45

Glycogen is broken down to generate…

Glucose

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46

Advantage of more branching in glycogen

More areas for enzymes to bind to

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47

Glucose, fructose, and galactose travel to the liver through…

Hepatic portal vein

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48

Galactose and fructose are metabolized for…

energy

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49

Glucose is stored as…

glycogen

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50

Glycemic response

rate, magnitude, and duration of the rise in blood glucose that occurs after a particular food or meal is consumed

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51

High glycemic index food

> 70

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52

Low Glycemic index food

< 55

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53

Index of glycemic response that occurs after consuming certain foods

Glycemic Load

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54

Glycemic Load

Glycemic index x grams carbohydrate per serving

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55

High Glycemic load score

20 or more

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56

Low Glycemic load score

11 or less

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57

Facilitates the uptake and storage of glucose into the muscle, liver, and fat-storing cells

Insulin

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58

Released in response to low blood glucose levels

Glucagon

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59

C6H12O6 + 6O2 —> 6CO2 + 6H2O + ATP

Cellular respiration

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60

The breakdown of glucose in half into two pyruvate molecules

Glycolysis (step 1 of cellular respiration)

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61

Low potential energy

Carbon dioxide

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62

High potential energy

A carbohydrate

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63

The only place that anerobic metabolism takes place

Cytoplasm

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64

occurs in the Mitochondria of the cell

Acetyl CoA formation (second step of cellular respiration)

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65

How many CO2 are produced at the end of the citric acid cycle

4 CO2

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66

How many Electrons are produced at the end of the citric acid cycle

2 ATP

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67

The last stage of cellular respiration

The electron transport chain

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68

Aerobic metabolism

Occurs in the mitochondria

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69

End of electron transport chain ATP

~30 glucose

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70
  • Muscle contraction during running

  • Repair body tissues

Adenosine triphosphate

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71

Every 1 glucose produces how many ATP?

30

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72

ATP contains how many phosphate groups?

3

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73

Forms when a phosphate group and its high energy bond is released during muscle contractions

ADP & AMP

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74

Confusion, Seizures, and ultimately coma

low levels of glucose

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75

Glycogen is broken down into…

Glucose

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76

Production of new glucose from

Amino acids

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77

Bodys protein is broken down to form

Glucose

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78

Glucogenic amino acids can be used to make glucose when…

Carbohydrate is limited

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79

Where does Gluconeogenesis occur?

In the liver or kidney cells

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80

The body lacks carbohydrate to make oxaloacetate in the citric acid cycle

Ketone body formation

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81

Autoimmune: Immune system destroys the cells that make insulin

Type I diabetes

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82

Insulin resistance (cells do not respond to insulin) —> limited glucose enters cells

Type II diabetes

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83

Pregnancy, hormonal changes

Gestational diabetes

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84

Diabetes: Fasting blood glucose

> 126 mg/ml

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85

Prediabetes: Fasting blood glucose

100-125 mg/100 ml

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86

Normal: fasting blood glucose

< 100 mg/100ml

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87

Exercising

> 30 minutes per day beneficial for the action of insulin

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88

Occurs when diabetics over medicate, imbalance between insulin level and carbohydrate intake

Hypoglycemia

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89
  • Occurs in response to high carbohydrate foods

  • Rise in blood glucose stimulates overproduction and release of insulin

  • Glucose drops rapidly to abnormally low levels

Reactive Hypoglycemia

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90
  • Abnormal insulin secretion not related to food intake

  • Related to hormonal deficiencies, tumors, and excess alcohol intake

Fasting Hypoglycemia

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91

Produces acids readily

Sucrose

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92
  • Pouches develop on the wall of the intestines due to excessive pressure

  • Accumulation of fecal matter in the pouches

Diverticulosis

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93

Inflammation occurring in the pouches of the small intestine

Diverticulitis

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94

Diets high in sugar may raise blood lipid levels and…

Increase heart disease risk

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95

Diets high in whole grains have been found to…

reduce risk of heart disease

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96

FODMAPS

Group of carbohydrates that may cause gastrointestinal symptoms such as gas, bloating, and diarrhea

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97
  • Lactose

  • Oligosaccharides

  • Polyols (sugar alcohols)

  • Fructose

FODMAPs

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98

Bloating and gas caused by FODMAPs because…

They reach the large intestine undigested and draw in more water which is utilized by the bacteria that reside in the large intestine

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99

Minimum amount required to provide adequate glucose for the brain

RDA: 130 grams/day for adults & children

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100

No more than 25% of energy should come from added reined sugars

AMDR: 45-65

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