Human Nutrition Exam 2

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