Nutrition 2

Simple Carbs

monosaccharides and disaccharides

monosaccharides

glucose, fructose, galactose

disaccharides

lactose, sucrose, maltose

what is glucose

the CHO we consume

where is galactose found

not found in food

where is fructose found

fruit and vegetable sugar

what two monosaccharides make up lactose? and where is lactose found?

galactose + glucose

in milk and yogurt

what two monosaccharides make up sucrose? where is sucrose found?

fructose + glucose

table sugar

what two monosaccharides make up maltose? where is it found?

glucose + glucose

malts, shakes

RDI for Carbs

130g a day

Complex Carbs

glycogen, starch, fiber

Glycogen

stored CHO in the body

Where is glycogen stored?

2/3 in the muscles

1/3 in the liver

starch

plants’ stored glucose

What are the benefits of fiber?

good for weight management, satiety, regulates blood glucose

Water Soluble fiber function and example

oats/oat bran

lowers cholesterol

Water Insoluble fiber function and examples

fruit and veggie skin and seeds

wheat bran

helps build bulk in stool

Lactose Intolerance

Insufficient production of lactase

HFCS, where is it found and what monosaccharides make it up?

found in processed foods

55% fructose 45% glucose

What is ghrelin? how does it relate to HFCS?

appetite stimulating hormone

not suppressed by HFCS

Non-Sugar Sweeteners examples

Aspartame, stevia, splend

Recommended intake for Fiber

14g/ 1000kcal

what are Functional Fibers

added fiber to foods

Carb digestion in mouth

salivary amylase breaks down starch

Carb Digestion in the stomach

starch digestion stops due to HCL

Carb digestion in the small intestine

Lactase, maltase, sucrase, and amylase digest the starch

polysaccharides turn into monosaccharides to be absorbed

Liver function with carbs

galactose and fructose are converted to glucose

glucose enters the bloodstream

Carb digestion in the large intestine

indigestible fiber remains to bulk up the stool

Celiac Disease

Body attacks healthy tissue in response to gluten

villi and microvilli get damaged

Insulin

senses glucose in the bloodstream

signals tissue to take up glucose

when is insulin triggered

when we eat

glucagon

hormone that signals the breakdown of glycogen

when we run out of glycogen we break down lipids and proteins

When is glucagon triggered

in between meals when we have a lack of glucose

GI (Gastric Index)

how quickly CHOs enter the bloodstream and raise blood sugar

High GI Foods

low fiber

blood sugar response is fast and high

quickly digested

Low GI Foods

high fiber

blood sugar response is slow and steady

slowly digested

Triglycerides

most common lipid in foods

makes up most body fat

Triglycerides sources

oils, red meat, poultry, fish, dairy

Truglycerides structure

glycerol + 3 fatty acid chains

Phospholipids

emulsifiers

Phospholipids sources

egg whites» lecithin

Phospholipids strucure

glycerol + 2 fatty acid chains

what are Sterols? what are they found in? what are some examples?

cholesterol

found in animal products

bile, vitamin d, testosterone

What increases LDL levels

Trans and Saturated Fatty Acids

DGA for Saturated Fatty Acids

less than 10% of total kcals

Examples of Saturated Fatty Acids

Coconut oil, butter, tallow

What are the two kinds of unsaturated fats

poly and mono

What unsaturated fat is essential to consume?

polyunsaturated fat

What are two kinds of polyunsaturated fats?

Omega 3 and Omega 6

What are some examples of Omega 3 fat?

Salmon, walnuts, and flaxseeds

What are some examples of Omega 6 fat?

soybeans and corn

What may help reduce cholesterol?

polyunsaturated fat

What is an example of a monounsaturated fat?

olive oil

_____ fats should be substituted for _____ fats

poly/mono

trans/saturated

do not substitute _____ for saturated/trans fats

CHOs

What is a challenge for digesting fats?

needs bile in order to emulsify

Role of fat in stomach

higher fat content in the stomach delays gastric emptying

Role of Pancreas in fat digestion

CCK releases pancreatic juices» breaks lipids down into fatty acids and monoglycerides

What is an exogenous lipoprotein? Give an example

comes from the diet

Chylomicrons

Role of small intestine with fat digestion

fats get packaged with proteins to form chylomicrons to then enter the lymphatic system

Cylomicron

transport lipids from intestines to liver

Lipoproteins

transport fats throughout the bloodstream

What is an Endogenous lipoprotein? Give an example

come from within the body

VLDL and HDL

Where is VLDL made

Liver

What is the structure of a VLDL

primarily made up of triglycerides

carries the triglyceride from the liver to body tissues

How are LDLs formed

when triglycerides are removed from VLDL

LDL

bad cholesterol

circulates and clogs the bloodstream

What factor affects amount of LDL

diet

HDL

removes cholesterol from the cells and transports it back to the liver

What increases HDL amount?

physical activity

what is another name for Omega 3 fatty acids?

Linolenic Acid

What is another name for Omega 6 fatty acids?

Linoleic Acid