Nutrition Module 4: Macronutrients

1. 4kcal/g

2. Monosaccharides (simple sugars)

Carbs are an important source of energy.

1. How many kcal/g?

2. What's the monomer of carbs?

1. Plants via photosynthesis

2. Starch (in grains or root veggies) or cellulose (fiber) in leaves of all plants

1. The monosaccharide glucose is produced by...

2. Glucose can be assembled into more complex molecules like...

- Antibodies are glycoproteins

- Blood type results from glycoproteins on cell surface

Cell recognition is a function of Carbs. Explain this.

cartilages in the joints contains carbs

Making surfaces smooth is a function of Carbs. Explain this.

carbs fill the space in connective tissue

Filling spaces between cells is a function of Carbs. Explain this.

1. Uses more carbs

2. Age, sex, etc.

1. For more intense exercise, the body does what to make ATP?

2. Activity levels vary by...?

disaccharides (2) and polysaccharides (3+)

Monosaccharide monomers can be joined to form what?

1. quick source

2. longer energy storage

1. Monosaccharides like glucose are what kind of source of energy?

2. Polysaccharides like starch & glycogen are what kind of source of energy?

source of glucose therefore a source of carbs

Anything starchy or sweet is a source of...?

- MONOSACCHARIDE found in fruits & honey and industrially produced high fructose corn syrup

- Used in many sweeteners b/c 4x sweeter than glucose

What is Fructose?

MONOSACCHARIDE found in fruits/beets/dairy

What is Galactose?

- Frequent ingredients in foods as sweeteners

- MUST be digested into simple sugars to enter blood system (ex. lactose broken down by lactase)

Describe what Disaccharides are.

1. Maltose—glucose + glucose

2. Lactose—glucose + galactose

3. Sucrose—glucose + fructose

What are the 3 Disaccharides and their 2 monosaccharides?

1. Energy storage

2. Structural support

3. Length of polysaccharide and orientation of monomers determine properties

What are the 3 functions of Polysaccharides?

1. Used by plants to store energy

2. Used by animals to store energy

3. Provides structure to plants

1. Starch is used by...?

2. Glycogen is used by...?

3. Cellulose provides...?

Starch easily broken down while cellulose is not

Compare the difficulty of breaking down starch vs cellulose in the human GI system.

1. After baby is weaned (gene for lactase production turned off)

2. Most ARE lactose intolerant

1. Ability to digest lactose disappears after...?

2. Most adults are/aren't lactose intolerant.

1. 80%

2. 90%

3. 10%

1. What % of African Americans and Native Americans are lactose intolerant?

2. What % of Asian Americans are lactose intolerant?

3. What % of Americans of northern European descent are lactose intolerant?

- Genetic mutation causes gene for lactase to stay switched on

- Lactase persistence in certain populations is one area of study in NUTRIGENOMICS

Why are so little of Americans of northern European descent lactose intolerant?

study of interplay between food and genetics

What is Nutrigenomics?

1. Regulation of gene expression by nutrients

2. Differences in metabolism between individuals b/c of genetic makeup

3. Food availability as factor for gene variations between populations (lactase persistence is an example)

4. Differences in food preferences due to genetic makeup

Identify 4 examples of areas within Nutrigenomics.

- Carbs that can't be digested

- Mostly cellulose from plants

- We don't have necessary enzymes to digest fiber

- Fiber doesn't provide calories

Describe what Fiber is.

1. Bacteria in large intestine

2. Is eliminated w/ feces

1. What in our body can break down some fiber?

2. What happens to most fiber that remains undigested?

- Dissolves in water; gel forming

- Fermentable, digested by intestinal bacteria

- Can cause gas & bloating

- Found in citrus fruits, berries, oats, and beans

- Ex = pectin/gum/mucilage

- Helps lower risk of heart disease & cancer

Describe Soluble Fiber.

- Doesn't dissolve in water

- Can't be fermented by bacteria in colon

- Found in whole grains, seeds, legumes, fruits, and veggies

- Ex = lignins, cellulose, hemicelluloses

- Promotes regular bowel mvts, alleviate constipation, and reduce diverticulosis

Describe Insoluble Fiber.

- Includes Sugars + Fiber + Starch

- Labels give value for fiber & sugar but not starch

What should you know when you see the "Total Carbohydrates" on the Nutrition Facts?

Subtract fiber and sugars from total carbohydrates

How do you find the amount of starch in a serving of food since it's not listed on the Nutrition Facts?

how diff types of carbs affect blood glucose on scale from 1-100

What is Glycemic Index (GI)?

1. High GI means food has large effect on blood sugar lvls

2. Pure glucose has GI of 100

1. High GI means...?

2. Pure glucose has a GI of...?

1. Higher

2. Catabolized into monosaccharides which is why they have lower GI

1. Simple carbs have higher/lower GI compared to complex carbs?

2. What must happen to complex carbs before entering bloodstream?

1. More processed a food --> higher GI

2. Fat lowers GI by slowing down gastric emptying

1. How does food processing affect GI?

2. How does Fat affect GI?

1. lowers GI by slowing digestion

2. lowers GI of a food

1. How does Soluble fiber content affect GI?

2. How does Protein content affect GI?

- Describes total influence of all carbs in food

- GL = GI x g of carbs in a serving / 100

What is Glycemic Load (GL)?

affects less

Does a food with HIGH GI but low carbs affect blood sugar more/less as a food with many carbs AND a high GI?

1. ~70 (high GI) b/c carbs in watermelon are mostly simple carbs

2. ~6 (low GL) b/c very few carbs per serving...contains lots of water

1. GI of watermelon? Why?

2. GL of watermelon? Why?

maintain blood glucose lvls via opening channels in cells that allow glucose to enter

What does Insulin do?

1. Insulin

2. Glucagon (stimulates release of glycogen)

1. When blood glucose is high, what's released?

2. When blood glucose is low, what's released?

1. More stable blood glucose lvls

2. Less insulin is used for the same number of calories

3. Less food goes into storage (fat)

4. This is super important for ppl w/ diabetes

What are the 4 reasons low GI/GL foods are healthier?

1. After insulin secreted, it lowers blood sugar lvl below normal making person hungry again

2. High GI foods result in larger swing in blood glucose lvls after a meal, resulting in more hunger than low GI foods

Explain the Rebound Effect.

1. Green veggies, most fruits, raw carrots, kidney beans, and lentils are good low GI carbs

2. White rice and white bread have high GI...not good

3. More processed foods have higher GI so whole grains better

Eating food with low GI is important for ppl w/ diabetes. List some sources to go for and avoid.

1. Eat complex carbs (break down slowly)

2. Eat fiber (good for GI tract and glucose lvls)

3. Be conscious of the GL (limit white carbs)

4. Limit sugars, esp. simple sugars

5. Limit artificial sweeteners (linked to weight gain and heart disease)

List 5 simple health guidance tips for carb consumption in general.

diverse class of hydrophobic molecules...don't dissolve in water

What are Lipids?

1. Triglycerides (fat/marbling visible in meat)

2. Phospholipids

3. Sterols

What are the 3 types of lipids found in food?

1. Cell membrane composition (phospholipids & cholesterol)

2. Nerve cell transmission

3. Vitamin absorption (A/D/E/K)

4. Protect internal organs and insulate from cold

Lipids have many functions. List 4 of 8 we'll cover here.

1. Pre-cursor for hormones (ex. estrogen)

2. Wound healing and immune response (prostaglandins)

3. Heart uses fat as primary energy source to make ATP

4. Muscle uses fat as energy source during low-moderate activity

Lipids have many functions. List the OTHER 4 of 8 we'll cover here.

from fat

For lower intensity exercise, body burns more calories from what?

1. Long term energy storage molecules in body

2. All calorie containing nutrients consumed are turned to fat for later use

1. What are Triglycerides?

2. What happens if they're not all used?

1. Stored by specialized cells called adipocytes

2. Three fatty acid chains attached to one glycerol (long fatty acid chains good for storing energy)

1. Fat is stored by what kind of cells?

2. Triglycerides are composed of?

1. Trans fats

2. Saturated fats

3. Unsaturated fats

Dietary fats are classified by the structure of their fatty acid chains. What are the 3 dietary fats?

unsaturated fats!

What kind of dietary fat should make up the bulk of fat consumed?

saturation of fatty acids and lengths of carbon chain

The property of lipid depends on...

1. No double bonds AND solid at room temp

2. Have a bend/kink due to one or more double bonds AND liquid at room temp

1. What's a Saturated Fatty Acid?

2. What's an Unsaturated Fatty Acid?

1. MUFA = only ONE double bond

2. PUFA = MULTIPLE double bonds...key to heart health

Monounsaturated fatty acid VS Polyunsaturated fatty acid?

- Omega3 and Omega6 fats

- Important for brain function, cell growth, vitamin absorption, hormone production, & cardiovascular health

What are the 2 essential PUFAs and why are they important?

- Omega 3

- Veggies, oily fish, soybeans, walnuts, falx

What is Alpha-Linolenic acid and where's it found?

- Omega 6

- Grains, nuts, peanut/sunflower/meat/corn oils

What is Linoleic acid and where's it found?

1. Underconsume omega6, not enough omega 3

2. Lower rates of heart diseases and some cancers

1. Most people underconsume what Omega fats?

2. A higher ratio of omega3 to omega6 fats is linked to what?

to make them more solid (margarine is hydrogenated oil)...adds flavor/texture to pastries, cookies, and low fat foods

Unsaturated fats can be hydrogenated to do what?

1. H atoms attached to double bonds is changed

2. Same side of carbon chain

3. Opposite side of carbon chain

1. During Hydrogenation, what happens?

2. What's Cis-Fat?

3. What's Trans-Fat?

1. cheaper

2. increased LDL (bad cholesterol)

1. Hydrogenated fats are more expensive or cheaper than natural fats (like butter)?

2. Hydrogenated fats increase what kind of cholesterol?

lipids containing carbon rings

What are Sterols?

- Essential components of cell membranes and many hormones

- Manufactured in our bodies if not delivered in diet

- Diets high in plant-derived sterols are healthiest...legumes, olive oil, and nuts

Describe Sterols.

Hormone precursor, regulates plasma membrane fluidity, and a Vitamin D precursor

Why is Cholesterol crucial in the body?

1. Liver makes it...extra comes from food

2. Increases risk of cardiovascular disease

1. What synthesizes all cholesterol needed? Extra comes from where?

2. High cholesterol increases risk of?

1. From liver --> peripheral tissues for building membranes and vitamin D & steroid hormone synthesis

2. Lipoprotein (fat and water don't mix)

1. Cholesterol is delivered from what organs to what tissues in the body for what purpose?

2. Cholesterol is transported in blood in the form of?

Vesicles containing thousands of molecules of cholesterol and triglycerides bound to a protein

What are Lipoproteins?

1. Low density lipoproteins deliver cholesterol to cells

2. High density lipoproteins remove cholesterol from blood and transport back to liver

3. Can cause plaques in arteries

1. What's LDL?

2. What's HDL?

3. High LDL can cause what

- Formation of plaques with LDL, fats, cholesterol, macrophages, and debris

- Depending on severity and location, can cause high BP, kidney failure, heart attack, or stroke

What's Atherosclerosis?

MORE: beans, lentils, fruit, veggies, whole grains, fish, nuts

LESS: meat, eggs, dairy

Eat more and less of what to prevent Atherosclerosis?

- Fat's a good nutrient, no need to vilify it

- Not harmful if your diet is balanced w/ protein, good carbs, and fiber

- Plant fats are healthier than animal fats btw

Describe how High Fat Diets (like keto) can be okay.

- Big portions of fatty foods and overdoing calories

- Lack of healthy plant fats causes heart problems

Describe how High Fat Diets can turn into a problem.

regulate hunger and satiety

Leptin and Ghrelin are hormones that do what?

1. Secreted by adipose cells to suppress hunger

2. Secreted by stomach and smaller amounts by small intestine and pancreas to STIMULATE hunger

1. Leptin secreted by what cells to do what?

2. Ghrelin secreted by what and for what purpose?

Another hormone that suppresses hunger and secreted by large intestine.

- (Ozempic is a GLP-1 agonist...mimics GLP-1)

What's GLP-1?

1. Building blocks of body

2. Contains 10-20% protein

1. What are Proteins?

2. Muscle contains what % protein?

1. SOME hormones (some are lipid)

2. Collagen in skin and bones

3. Antibodies

4. Enzymes

5. Clotting factors

6. Cell membrane transporters

List 6 examples of Proteins.

1. Amino acids

2. 20 exsit

1. What's monomer of protein?

2. How many amino acids exist?

1. Connected in a chain in a specific order based on DNA instructions

2. Called a polypeptide...determining protein shape and function

1. How are amino acids manipulated to make protein?

2. The order and length of amino acid chains are called what? What do they determine?

1. May not function

2. Sickle cell, Huntington's, Alzheimer's

1. An improperly folded protein may do what?

2. What diseases are results of misshapen proteins?

- We need amino acids for make proteins

- Some amino acids can be made from other molecules like sugar but most must be from diet

- We eat protein from animals/plants, break it into amino acids, use those amino acids to make new protein as needed

Why do we need to eat protein?

- Nonessential means our body makes it

- Essential means we don't make it and must get it from diet

Nonessential vs Essential Amino Acids?

method of evaluating quality of protein based on both amino acid requirements of humans and ability to digest it

What is the Protein Digestibility Corrected Amino Acid Score (PDCAAS)?

- Protein w/ higher digestibility are more complete

- Meat (cooked) and legumes are more digestible than grains/nuts

- Highest PDCAAS score is 1..."best" protein source when using PDCAAS

Describe the PDCAAS.

two incomplete protein sources make a complete protein...so foods w/ low PDCAAS scores can be supplemented

What does Complementary Food Combination mean in terms of protein?

1. No

2. Not enough carbs

1. In a healthy person, are proteins used as an energy source?

2. What can cause the body to use proteins for energy?

1. Deamination (breaking apart amino acids)

2. Liver cells

1. Protein catabolism results in what?

2. What kind of cells are the primary sites of deamination?

1. Ammonia (which processes into urea) --> gout (excess uric acid)

2. Ketones (they acidify blood) --> ketoacidosis

Deamination generates what 2 toxic products?

diabetics who can't properly take up glucose into cells, resulting in breaking down fat and protein for energy

Ketoacidosis is common in what population?

1. High protein diets (esp when meat is the source) linked to kidney stones, heart disease, some cancers

2. Poor

1. Why should you only eat as much protein as you need and not eat too much?

2. Is protein a good or poor energy source?

1. 10-35%

2. Children/adolescents, pregnant/lactating women, athletes

1. According to USDA, how much % of total energy intake should be from protein?

2. Who requires more protein in their diet?

- Disease resulting from extremely low protein intake with adequate calories (low protein high starch)

- Very rare in the U.S.

What is Kwashiorkor?

1. Weight loss & muscle wasting

2. Low immunity

3. Edema...lack of blood proteins

4. Ascites...fluid in peritoneal space b/c of lack of blood proteins

5. Slow growth and development

What are the 5 symptoms of Kwashiorkor?

proteins that cause other proteins to misfold...leading to disease (rare but fatal)

What are Prions?

1. Creutzfeldt Jacobs disease (spontaneous or from eating meat from Mad Cow)

2. Mad Cow—Bovine spongiform encephalopathy observed in cows

3. Kuru—observed in Fore people in the highlands of New Guinea...cannibalism

What are the 3 Prion diseases we'll cover?

- Consuming placenta raw, steamed, or powdered

- No evidence to support benefits but could be dangerous to mom & baby

- Linked to infections (B. strep) that were then transmitted from mom to infant

- High levels of hormones and some trace elements that may be harmful to mom & infant

Describe Placentophagy.