Nutrition and Health Exam 2

major types of carbohydrates in the body

sugars, starches, glycogen, fiber

Explain the important of CARBS in the body

provides body with energy, especially for brain function and physical activity

Explain the important of FIBERS in the body

Supports digestive health, regulates blood sugar levels, contributes to heart health by lowering cholesterol

What are fibers?

a carb the body CANNOT digest

• found in plant based foods

• supports digestive health and more

In grains, which is better? A whole grain or a refined grain?

whole grain

Which grain type has the bran, endosperm and germ included?

whole grain

Which grain type has the endosperm only?

a refined grain

In a whole grain, what is the bran?

the fiber filled, outer layer with B vitamins and minerals

In a whole and refined grain, what is the endosperm?

starchy carb middle layer with some proteins and vitamins

In whole grains, what is the germ?

nutrient packed core with B vitamins, vitamin E, phytochemicals and healthy fats

sugars

• has monosaccharides (glucose, fructose, galactose)

• has disaccharides (sucrose, lactose, maltose)

• foods include: high fructose corn syrup, artificial sweeteners

In sugars, what are monosaccharides?

glucose, fructose, galactose

In monosaccharides, what is glucose?

absorbed carbohydrate, energy within bodies tissues

In monosaccharides, what is fructose?

fuel for our liver, building block for fat, fruits and vegetables

In monosaccharides, what is galactose?

not found in foods naturally by itself, when combined with glucose becomes lactose

In sugars what are disaccharides?

2 monosaccharides linked together

In disaccharides, glucose + glucose = ???

= maltose

• not found in many foods by itself, found when starch breaks down

In disaccharides, fructose + glucose = ???

= sucrose, table sugar

In disaccharides, galactose + glucose = ???

= lactose, sugar of milk, tastes slightly sweet

high fructose corn syrup

found in many processed products, may affect hormonal responses, adverse effect on certain blood lipids

• 55% fructose, the rest is straight glucose

artificial sweeteners

ex. aspartame, stevia, splenda.

if substituted for regular beverages may be effective evidence that consumption reduces risk for cardiovascular disease. no evidence shows increase in cancer.

What are polysaccharides?

more complex, starch and glycogen

In polysaccharides, what is starch?

• complex carbs

• plants store glucose as starch; some easily digested, some slowly digested, and some not

• foods include: grains, legumes, veggies

In polysaccharides, what is glycogen?

highly branched glucose chains. body's storage form of glucose/carbs, structure is ideal for rapid release of glucose.

• stored in liver and muscles for energy use

dietary fiber

found in foods naturally, can be soluble/insoluble

cellulose

long strands of glucose, provides structure to plant cells walls, bonds can't be broken

functional fibers

fibers added to foods, purified

fiber recommended intake

DRI = 14 gams per 1000 kcal

strategies for increasing fiber in the diet?

eat legumes (beans/lentils), choose fruits and veggies with edible skin and seeds, add fiber gradually and maintain high fluid intake

Describe how hormones control blood glucose during fasting?

• glucagon is released

• signals liver to break down glycogen into glucose to maintain blood sugar levels

Describe how hormones control blood glucose during feasting?

• insulin is released

• helps absorb glucose from the bloodstream

• glucose is either used as energy or stored as glycogen

blood glucose regulation

hormones from pancreas help control. insulin, signals the body's tissues to take up surplus glucose, after meals. glycogen, triggers the breakdown of liver glycogen, between meals

glycemic index

ranks CHO foods on how quickly they enter the bloodstream and elevate blood sugar.

• high GI foods quickly digested (fast carbs) = blood sugar response is high

• low GI foods slowly digested = blood sugar response is slow and steady

glycemic index food ratings

based on 50 grams of CHO and compared to score of standard food.

• high GI foods are quickly digested

• low GI foods are slowly digested

glycemic index usefullness

• choose low GI foods if eaten alone

• choose high GI foods are exercise

• include carbs, protein, fats in meals

What is Celiac Disease?

• autoimmune disease

• eating gluten damages small intestine + microvilli (they ATROPHY)

• affects absorption of nutrients

• diagnosed via blood tests or a biopsy

• YOU CAN ONLY EAT GLUTEN-FREE FOODS

For someone who has Celiac disease, give examples gluten-free grains

Celiacs can only eat GF foods.

• quinoa

• corn

• soy

• rice

Role of lipids in the body?

energy stores, muscle fuel, padding/insulation, also serves as an emergency reserve

Role of lipids in food?

nutrients, energy, transportation, sensory appeal, satiety, texture

What is the chemical makeup, physical properties and health effects of saturated fats?

• single bonds between carbons (no double bonds),

• solid at room temp

• health effects = rise in LDL (bad cholesterol) levels

• eat no more than 10% of our calories

What are some food sources for saturated fats?

• animal products

• stearic acid found in meats and milk products

• lauric acid found in coconut oil

• palm oil

• sandwiches

• desserts, sweet snacks

• butter

What is the chemical makeup, physical properties and health effects of trans fats?

• produced by hydrogenating unsaturated fats,

• hydrogens are added to make these more solid and be more “shelf stable”

• health effects are that it increases blood cholesterol levels (not good!). No longer safe as of June 2015

What are some food sources for trans fats?

processed snacks and baked goods

hydrogenation

making liquid fat more solid, add hydrogens to oil, makes products more shelf-stable

What is the chemical makeup, physical properties and health effects of polyunsaturated fats?

• two or more points of unsaturation (2 double bonds)

• liquid at room temp

• health effects/benefits are heart health, brain function and vision, lowers LDL cholesterol

Omega 3 and 6 are part of which fatty acid?

polyunsaturated fatty acids

What is another name for omega 3?

alpha linolenic acid

What is another name for omega 6?

linoleic acid

What are some food sources for polyunsaturated fats?

fish, flax, chia, walnuts, sunflower/safflower oils, soy

omega-3 (alpha-linolenic) in polyunsaturated fatty acids

1st point of unsaturation is at the 3rd carbon.

• has DHA, EPA (source is fish)

• flaxseed, walnut, canola oil, fish

• helps with cell membranes, brain function + vision

In omega-3 (alpha-linoleNIC), what is DHA and EPA?

Members of omega-3 family. comes from fish

omega-6 (linoleIC acid)

far more than omega-3. vegetable oils like corn, soy, sunflower/safflower, walnut oils

What plays a role in inflammation?

omega 3 and 6

What is the chemical makeup, physical properties and health effects of monounsaturated fats?

• single point (1 double bond), and hydrogens are missing,

• liquid at room temp, but gets solid when chilled

• health effects include supports heart health by improving cholesterol levels

What are some food sources for monounsaturated fats?

• oleic acid in olive oil

• peanut oil

• canola oil

• avocados

lipoproteins

transports fats throughout bloodstream

What is a type of lipoprotein?

chlyomicrons, VLDL, LDL, HDL

What is a chylomicron?

type of lipoprotein, but is predominately a triglyceride

• transports lipids from intestinal cells TO other tissues

Describe the relationship b/t HDL and disease risks?

• is good cholesterol

• helps remove excess cholesterol from blood by transporting it to the liver

• reduces heart disease risk

Describe the relationship b/t LDL and disease risks?

• is bad cholesterol

• circles throughout body, making lipids/fats available to cells

• high levels contribute to plaque buildup in arteries

• increases heart disease risk

Describe the relationship b/t VLDL and disease risks?

• made by liver to transport lipids from the liver to other body cells, turns into LDL once triglycerides are delivered

• half triglycerides

• contributes to increasing fat storage

• if levels are high, it can contribute to heart disease

Some strategies for reducing saturated fats in an average diet?

1. Choose lean meats/poultry instead of fatty cuts

2. Replace butter with healthy oils like olive/canola oil

3. Eat more plant-based foods such as fruits, veggies, whole grains

4. Limit processed/fried foods

nonessential amino acids

body produces them

conditionally nonessential amino acids

obtain from diet if insufficient amount produced, usually needed when stressed or ill

essential amino acids

body CANNOT produce them, must consume from food

• 9 essential amino acids found in food

incomplete protein

limited AAs, these lack one or more essential AA.

examples are plant foods such as corn, legumes, rice

complete protein

proves all essential AAs

examples are animal proteins such as egg, meat, fish, and soy

complementary protein

combining two incomplete proteins to provide all essential AAs

examples are…

• beans + rice =

• legumes + grains =

functions of proteins in the body

enzymes - a catalyst, builds up/breaks down components in the body

acid/base balance - proteins help maintain body’s pH balance

fluid balance - proteins help regulate fluid balance in the body

antibodies - giant proteins! destroys foreign molecules like viruses

blood clotting - proteins make a netting, prevents excessive bleeding

What is the process where amino acids build proteins?

1. single AAs with different side chains bond to make strands

2. sequence is determined by genetics

3. AA strand takes a shape

4. AA folds and twists to make a functional protein

myplate food groups that provide protein

protein group, dairy group, grain group and non-meat sources

For MyPlate food groups that provide protein, what does 1 oz. of protein equal?

7 grams of protein (fish, legumes, soy)

For MyPlate food groups that provide protein, what does 1 cup of milk/yogurt equal?

8 grams of protein (milk/yogurt)

For MyPlate food groups that provide protein, what does 1 oz. of grain equal?

3 grams of protein (bread, rice, pasta)

What non-meat sources provide protein?

legumes, nuts, seeds; this means you can meet protein needs on a vegan diet

lacto ovo vegetarian

includes dairy and eggs

lacto vegetarian

includes diary

vegan

only consume plant derived foods, especially important to B12

What is anabolism? Examples?

requires energy, builds up simple molecules into complex molecules

• making of glycogen from glucose, simple to complex (glycogenesis)

• synthesis of proteins (complex) from amino acids (simple)

What is catabolism? Examples?

releases energy, breaks down complex molecules into simpler ones

• breakdown of glycogen to glucose, complex to simple

• breakdown of glucose into CO2 and H2O via cellular respiration

Define enzymes

catalysts of metabolic reactions; they speed up reactions

Define coenzymes

organic, associate with enzymes: without coenzyme, an enzyme can't function

factors affecting metabolism

age

body composition

height

growth

fever

hormones

chronic calorie restriction

How does age affect metabolism?

there’s a decrease in metabolic rate and muscle mass as you get older

How does body composition affect metabolism?

you lose muscle mass

How does height affect metabolism?

increases energy requirements

How does growth affect metabolism?

energy needs for teens and pregnant women increase

How does fever affect metabolism?

increases metabolic rate (you get thin)

How does hormones affect metabolism?

thyroid hormone and stress can affect metabolic rate depending if this factor increases or decreases

How does chronic calorie restriction affect metabolism?

deficit; you give less energy to the body, so it tries to adapt to the decrease in food, resulting in weight loss

What is the RDA and AMDR for protein?

RDA = 0.8 grams per kcal

AMDR = 10-35%

What is the AMDR and RDA for carbs?

RDA = 130 grams per day

AMDR = 45-65%

What is the AMDR for fat?

AMDR = 20-35%

low carbohydrate diet consequences

may lead to increased saturated fat intake, may lead to decreased fiber intake

ketogenic diet consequences

short term: medical nutrition therapy for seizure reduction, short term weight loss, water loss from depletion of glycogen stores

long term: constipation, muscle cramps, weakness, difficulty concentrating, rashes, bad breath, increased risk of kidney stone, increased LDL cholesterol, nutrient deficiencies, poor bone health

Low carb diet consequences

short term: weight loss, reduced intake of refined carbs and triglycerides

long term: loss in muscle mass, constipation (due to low fiber), ketones (bad breath), increased risk of kidney stones, increases LDL cholesterol, nutrient deficiencies, poor bone health

Intermittent fasting consequences

short term: weight loss due to calorie restriction

long term: may not be for everyone, can impact quality of life, may not be good for high risk populations (pregnant/breastfeeding women, athletes, diabetics, ppl with eating disorders, old ppl, and ppl on meds

popular diet take aways

sometimes the hype is ahead of research, compliance is an issue, important to remember quality of carbohydrate, protein, fat, not just quantity, kilocalorie deficit is what leads to weight loss

research on macronutrient composition for weight loss

• similar weight loss after 2 years

• most weight loss occurred in first 6 months, after 12 months all groups slowly started to regain

• by 2 years weight loss remained similar, change in waist circumference did not vary among groups

flaxseed oil

omega-3