HSCI 1105

simple carbs

monosaccharides and disaccharides

Monosaccharides

galactose, glucose, and fructose; absorbed by the blood and travel to the liver; converted into glucose to be used for energy, glycogen, or fat

Dissacharides

lactose, sucrose, and maltose; broken down by the villi of the small intestine

complex carb

starch, fiber, and glycogen

fiber

occurs naturally in plant based food and is not absorbed naturally (soluble and insoluble); can help reduce the risk of constipation, diverticulosis, heart disease, obesity, diabetes, mellitus, and certain cancers; in the GI tract

soluble fiber

has thickening properties; slows stomach emptying/ sugar reabsorption; linked to lowering serum cholesterol levels

insoluble fiber

moves quickly through the digestive system; reduce constipation

Digestion of Carbohydrates

mouth (salivary amylase), small intestine (pancreatic amylase), absorbed as monosaccharides

Where do monosaccharides go after absorption?

\-absorbed into the blood and travel to the liver where they are converted to glucose to be used as E by your cells, or stored as glycogen or fat.

\-The glucose in your blood is called blood sugar.

lactose maldigestion

inability to properly absorb the milk sugar lactose due to the decreased amount of lactase in the digestive tract

hormones that maintain blood glucose levels

insulin, glucagon, epinephrine

how many grams of carbs per day do you need?

130 gm/provides adequate glucose for your brain and to prevent incomplete fat metabolism which produces ketones

best carb sources

whole fruits/ veggies, whole grains, legumes, low fat diary products

daily carb calorie needs

45-65%

glycemic index

a tool to measure insulin's response to carbohydrate containing foods

What do high glycemic index foods do?

raise blood glucose levels

Risks of added sugars

adds empty calories, contributes to obesity epidemic, an increase dental caries, and possible increase in risk of heart disease (limit to 10% calories as added sugar/day)

nonnutritive sweeteners

used instead of sucrose to sweeten foods and beverages

Type 1

usually occurs in people <30; ; pancreas produce adequate insulin; require external source of insulin/lack of ability to produce insulin

type 2

most common type and involves insulin resistance (insulin is still produced by the body)/insulin resistance; obesity plays a role; diet/ exercise, oral medications, insulin injections

purpose of insulin

to pull glucose into cells and out of the blood (thereby lowering blood sugar) to be used as energy or to be stored as glycogen or fat

Diabetes signs and symptoms

polyphagia, polydipsia, polyuria, weight loss, elevated fasting blood glucose (greater than 126 g/dl)

how can diabetes complications be minimized?

Glucose control/exercise and weight loss to improve insulin sensitivity

Complications of uncontrolled DM may include

eye diseases, kidney disease, heart disease, peripheral vascular disease, neuropathy

Risk factors for developing DM type 2 include:

Metabolic syndrome (HTN, glucose resistance, abdominal obesity, high cholesterol &/or triglycerides), heredity, sedentary lifestyle, history of gestational diabetes

gestational diabetes

insulin resistance during pregnancy; BG levels usually return to normal after delivery

1 tsp

4 grams of sugar

types of lipids

triglycerides, phospholipids, sterols

Triglycerides

3 fatty acids and a glycerol backbone; saturated and unsaturated

saturated fats

solid at room temperature (beef fat)/increase risk for cardiac disease

unsaturated fats

liquid at room temperature

Phospholipids

a phosphorus containing group attached to a glycerol backbone. They are both water and fat soluble and act as emulsifiers. They are an important part of cell membranes

sterols

cholesterol and vitamin D

Cholesterol

part of cell membranes as well as a precursor for body synthesis of vitamin D, bile and some sex hormones

lipid digestion (chewing, peristalsis, segmentation)

begins in the mouth (salivary lipase), with the help of emulsifying bile acids and pancreatic enzymes; most of it is digested in the SI

lipid absorption

Fat is generally packaged as part of a chylomicron lipoprotein carrier and travels in the lymph before entering the bloodsteam.

Chylomicrons

first lipoprotein found in the blood after eating (primarily composed of TG from your diet) and are formed in the intestinal cells

VLDLs, LDLs, and HDLs,

formed in liver

VLDLs

carry primarily TGs to your cells

LDLs

deposit cholesterol in the walls of your arteries/bad guys

HDLs

remove cholesterol from your arteries and deliver it to your liver to be excreted from your body/good guys

functions of fat

energy dense source of fuel. It cushions and protects bones, organs and nerves and insulates you to maintain body temperature. Fat also provides essential fatty acids: linoleic and alpha-linolenic acids. Fat is needed to absorb fat soluble vitamins and carotenoids

Omega 3 fatty acids

heart healthy

Do you need to consume cholesterol?

No. The body make senough

Where is cholesterol found?

animal foods

Where do you absorb carbs?

small intestine

Where is bacteria degraded?

large intestine

What fasting serum glucose level is diagnostic for diabetes?

126g/dl

Where is bile made?

liver

Where is bile stored?

gallbladder

Hydrogenation

forms trans fat double bonds in fatty acids/raise LDLS and lower HDLs

Hearty healthy fat

monosaturated

How does High soluble fiber lower blood cholesterol?

binds bile acids which causes the liver to use more cholesterol for bile replacement