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endosperm
inner layer and contains highest amount of starch and protein, all that remains when a grain is refined, white flour/bred
bran
outer layer, contains majority of dietary fiber and a significant amount of B vitamins and minerals
germ
embryo of a seed that germinates and grows, contains essential fatty acids as well as E vitamins and minerals
refined
stripped of germ and bran leaving only the endosper,
enriched
nutrients have been added back
items added back when a grain is refined
thiamin, riboflavin, niacin, iron, folate
whole grains
my plate says we need ½ of our grains as whole grains
carbohydrates
made of carbon, hydrogen and oxygen, source of energy for all cells and reduces use of protein for energy
foods high in carbs
starchy foods, bread, rice, potatoes, pasta, grains, dairy, plant foods
simple carbs
monosaccharides and disaccharides, healthy or not depending on fiber
monosaccharides
made up of one sugar unit
monosaccharides
glucose, fructose, galactose
glucose
circulates in bloodstream, found in fruit, veggies, and honey
fructose
found in fruits, veggies, and honey
galactose
makes up milk sugar
disaccharides
made up of two sugar units
disaccharides
maltose, sucrose, lactose
maltose
glucose + glucose, formed in large amounts as a product of starch digestion but very little is found in foods
sucrose
glucose + fructose, known as table sugar, found in fruits and veggies
lactose
glucose + galactose, called milk sugar, found in dairy products
complex carbs
polysaccharides made from long chains of glucose
glycogen
animal or human storage form of carbs, stored in muscle and liver, we only eat a small amount and must make it
why is glycogen highly branched
quick and efficient storage, helps with release of glucose
glycogen and muscle
3/4th, broken down to supply fuels for contracting muscles
glycogen and liver
1/4th, breaks down into glucose and releases it into the blood
starch
plant storage of a carb, amylose chains, digestible by humans, includes legumes, grains and veggies
fiber
many kinds, plant only and structural components of the plant, human digestive enzymes can’t digest, cellulose chains, includes legumes/nuts, whole grains and veggies
salivary amylase
in mouth, breaks down starch into monosaccharides or shorter chains
stomach digestion and enzymes
no digestion here, breaks down into monosaccharides, disaccharides, starch, and fiber
what happens in stomach
salivary amylase is inactivated by gastric acid so starch digestion stops
effect of fiber in stomach
soften and increases stool
small intestine digestion
pancreatic amylase finished breaking down the starch into the disaccharide maltose
enzymes finish the job of what
disaccharides float up by the wall of the small intestine and finish job of maltose, sucrose, and lactose
maltose enzyme
maltase
sucrose enzyme
sucrase
lactose enzyme
lactase
absorption
almost entirely in small intestine
glucose absorption
some will stop in liver but most will travels past the liver to feed cells
why does it matter where glucose comes from
immediately available glucose gets used up quicker while glucose that gets slowly released lasts longer
lactose intolerance
condition characterized by diminished levels of lactase and the reduced ability to digest lactose
treat lactose intolerance
cut back on dairy products in small amounts, lactose free products or lactaid milk with lactase to improve digestion
glucose in body
mainly used for energy, brain especially needs it
fructose and galactose after its absorbed
carried to liver and converted into glucose then exported back into blood as glucose for distribution to cells ot to make glycogen
insulin
removes glucose from blood for use by cells for energy, glucose levels lover and is stored in fat when not used
glucagon
signals liver cells to release glucose into blood from breaking down glycogen, glucose levels increase
glucose from food
first step, brain consumes glucose for ATP and neurotransmitter synthesis
glucose from food
50% of all sugar energy, 20% all energy including fat, 450 kcal/day
store glucose as glycogen
backup plan, about one days worth of liver glycogen, ¼ in liver, ¾ in muscles for fuel with glucose
glucose from protein
backup backup plan, mainly liver and skeletal muscles, includes gluconeogenesis
gluconeogenesis
new making of glucose
glucose from ketones
backup backup backup plan, fats can’t pass through blood brain barrier but ketones can, happens when carbs aren’t available so fats are burned by making ketones
avoid ketosis
consume 50-100g of carbs/day
RDA for carbs
minimum of 130g carbs/day to keep brain and liver running, we usually eat much more
added sugars and fructose
lead to fat in liver which can lead to inflammation and nonalcoholic fatty liver disease
DGA added sugar guidelines
less than 10%
AHA added sugar guidelines
less than 6%
sugar affects ability to provide nutrients
sugars take up space and calories needed for other food groups
find tsp calculation
grams divided by 4
percent as sugar calculation
kcal times percentage
percentage back to grams
divide by 4
dental caries
too much sugar causes bacteria on teeth to produce acids that dissolve tooth enamel
avoid cavitied
avoid eating sticky foods, sucking hard candy, and sugary drinks
“sugar” on food label
only white granulated table sugar
added sugars on food label
separately listed
added sugar for women
100kcal or 6tsp
added sugar for men
150kcal or 10tsp
fiber
14g/1000kcal
insoluble fiber
does not dissolve in water but attracts it like a sponge softens stool for regular bowel movements, reduces pressure on bowel walls and stimulates muscles of LI, reduces hemorrhoids and diverticular disease and colon cancer
soluble fiber
can dissolve in water and thickens contents of SI, slows digestion and absorption, feeds bacteria in Li meaning fermented or probiotics, reduces rise of blood glucose and diabetes
foods high in fiber
veggies, fruits, whole grains, beans, nuts
whole grains
about 3g fiber per ½ cup or slice
refined grains
about 1g of fiber per ½ cup or slice
veggies and fruits
2 or 3g of fiber per ½ cup
legumes
6 to 8g of fiber per ½ cup
milk
no fiber content so 12g carbs per cup
diabetes
too much glucose in blood elevates glucose levels, glucose spills into urin making it honey like
type 1
autoimmune disease, childhood or young adults, must have insulin, 5-10%, destroys insulin producing cells in the pancreas leading to insulin deficiency or absence, muscle and adipose cant take up glucose leading to hyperglycemia
type 2
occurs when cells are less sensitive to the effects of insulin, pancreas produces normal amounts of insulin, insulin resistance, older adults
insulin resistance
resisting insulins signal so glucose stays in the blood
risk factors type 2
physical inactivity, genetics, lifestyle, obesity
prediabetes
early stage of insulin resistance, without intervention or treatment that can turn into type 2
fasting glucose
no food intake for 8 hours prior, normal is 70 to 100
prediabetes FBC
100 to 125
type 2 FBC
above 125
oral glucose tolerance test
2 hours after consuming 75g of glucose
prediabetes OGTT
140 to 199
type 2 OGTT
above 200
complications of diabetes
frequent urination, kidney failure, heart disease, weight loss, nerve damage, erectile dysfunction, amputation
excessive thirst
kidneys excrete extra glucose
blurred vision
extra glucose enters eye
weight loss
due to low insulin and muscle cells rely on burning fat for energy, type 1
glucose building in blood
cells are not getting energy from carbs so the cells are hungry
how diabetes complications occur
glucose attaches to RBC and makes them sticky
glycemic index
rank carb foods by ability to raise blood glucose levels compared with a standard
resistant starches
low GI, not broken down by enzymes or absorbed in SI
diabetic plate
¼ lean protein, ¼ whole grain or starchy veggie, small amount of fresh fruit, ½ non starchy veggie, skim or 1% milk
reverse prediabates
proper diet and exercise
Why is exercise useful
physical activity takes in glucose and insulin sensitivity increase
hypoglycemia
blood sugar drops below 70mg/dl, brain isn’t getting enough glucose
fat
9kcal/gram, contributes to satiety