UNCG: NTR 213 - Exam 2 (Chapters 4&5)

whole grains

contain the whole kernel, including bran, germ, and endosperm

refine grains

foods processed to remove course parts such as the bran and germ which removes the fiber and some vitamins and minerals

refined sugars

* chemically identical to natural sugars bu do not contain the fiber, vitamins, minerals, and phytochemicals

* one of the causes of obesity epidemic

enrichment

U.S. government requires that some of those nutrients lost during processing to be added back

empty calories

refined sugars contain calories but lack fiber and other nutrients

carbohydrates

carbon, hydrogen, and oxygen

2 carbohydrate groups

simple and complex carbohydrates

simple carbohydrates

monosaccharides and disaccharides

(glucose, fructose, and galactose)

(maltose, sucrose, and lactose)

monosaccharides

single sugars (glucose, fructose, and galactose)

glucose

blood sugar

fructose

sweetest sugar, occurs naturally in fruits and honey

galactose

milk sugar

disaccharides

paris (2) of the three monosaccharides

maltose

glucose + glucose (bread)

sucrose

fructose + glucose (fruit, vegetables, grains, and table sugars)

lactose

galactose + glucose (milk, ice cream)

complex carbohydrates

polysaccharides

polysaccharides

many monosaccharides linked together

(glycogen, starch, and fiber)

glycogen

the storage form of glucose in animals including humans

* branched to break up easier

* stored in muscles and liver

starch

the storage form of glucose in plants

fiber

structural parts of plants, found in all plant-derived foods (fruits, vegetables, grains and legumes)

2 kinds of fiber

soluble and insoluble

soluble fiber

dissolves in water and forms gels

* digested by bacteria in colon (fermented)

* protects against heart disease by lowering blood cholesterol

* protects against diabetes by lowering blood glucose levels

insoluble fiber

does not dissolve in water, does not form gels, less readily fermented

* whole grains, vegetables

* promote bowel movements and alleviate constipation

maltase

breaks down maltose into 2 glucose molecules

sucrase

breaks down sucrose into 1 fructose and 1 glucose

lactase

breaks down lactose into 1 galactose and 1 glucose

carbohydrate digestion

beings in the mouth

lactose intolerance

low levels of small intestine enzyme lactose

symptoms: gas, abdominal distention, cramping, and diarrhea

(common in Asian and African Americans)

indigestible carbohydrates

oligosaccharides, fiber, and resistant starch

oligosaccharides

3 to 10 sugar units

* some are not broken down my human enzymes

fiber

not broken down by human enzymes but by bacteria

resistant starch

natural structure of the grain protect the starch molecules or cooking and processing alter digestibility

glycemic index

ranking of how a food affects blood glucose relative to an equivalent amount of carbohydrates from a reference food

glycemic load

compares the effect of typical portions of food on blood glucose

glycemic response

how blood glucose levels rise after carbohydrate consumption

insulin

decreases blood glucose

glucagon

increases blood glucose

ketones or ketone bodies

acidic molecules produced by fat breakdown when carbohydrates are not available to cells

* heart, muscle and kidneys use for energy

*produced with starvation, low-carb diets and diabetes

ketosis

increased blood ketones

ketoacidosis

acidic blood from increased ketones

anaerobic metabolism

2 ATP per glucose molecule

aerobic metabolism

36 ATP per glucose molecule

cellular respiration

anaerobic and aerobic metabolism

diabetes mellitus

high blood glucose levels

* uncontrolled damages heart, blood vessels, kidneys, eyes and nerves

* can lead to blindness, amputation, and kidney failure

type 1 diabetes

autoimmune disease

* 5-10% of cases

* usually develops before age 30

* require insulin injections or pump

type 2 diabetes

insulin resistant

* 90-95% of cases

* usually occurs in adulthood but can happen at any age

* treated with diet and lifestyle changes

gestational diabetes

diabetes during pregnancy

* baby is usually large for gestational age

* resolves after pregnancy

* increases risk for type 2 diabetes later in life

diabetes mellitus symptoms

early:

* frequent urination

* excessive thirst

* blurred vision

* weight loss

long-term complications:

* damage to heart, blood vessels, kidneys, eyes, and nerves

hypoglycemia possible causes

poorly managed diabetes

* too much insulin

excessive exercise

inadequate food intake

abnormalities in insulin production and how body response to insulin

treatments of hypoglycemia (healthy people)

smaller, frequent meals

* more fiber rich food

* adequate protein intake

dental caries (cavities)

bacteria in mouth digests carbohydrates and produce acid which damages tooth enamel

causes of dental caries (cavities)

frequent snacking

foods that stick to the tooth

hard candy

slowly sipping soda

weight management

type of carbohydrate consumed is really important

diet high in simple sugars (carbohydrates)

do not provide satiety and add empty calories

* causes rapid rise in blood sugar

* causes addiction to sugars

diet high in unrefined sugars (carbohydrates)

add bulk, slow digestion, increases the sense of fullness and allows you to feel full with less food

heart disease

high sugar diets increase blood lipids

* high blood glucose damages blood vessels

* soluble fiber decreases cholesterol absorption and synthesis

* diets high in fruits and vegetables increase fiber and protection antioxidants

bowel health

high-fiber diets decrease:

* constipation

* hemorrhoids

* diverticula

* colon cancer

sources of fat in our diet

animals, plants, and "hidden"

animal sources

meat, cheese, and dairy

plant sources

vegetable oils, nuts, avocados, and coconuts

"hidden" sources

ice cream, whole milk, crackers, doughnuts, cooking, and muffins

types of lipids

triglycerides, phospholipids, and sterols

lipids

substances that do not dissolve in water

triglycerides

consist of 1 glycerol and 3 fatty acids

* fatty acids

* essential fatty acids

* saturated fatty acids

* unsaturated fatty acids

fatty acids

consist of carbon chains with an acid group (COOH) at one end and a methyl (CH3) at the other end

* saturated or unsaturated

saturated fatty acids

only single bonds and solid a room temperature

* fully saturated with hydrogen bonds

* tend to increase risk of heart disease

* found in both plant and animal products (more abundant in animals

animal sources: beef, butter, lard

plant sources: palm oil, coconut oil

unsaturated fatty acids

at least one double bond and liquid at room temperature

* missing carbons

* lower risk of heart disease

* easily rancid

* monounsaturated and polyunsaturated

* bend at the double bond site

* do not stack

monounsaturated fatty acid

contains 1 double bond

polyunsaturated fatty acid

contains 2 or more double bonds

omega-3

alpha-linolenic acids

* flaxseed and oils

* canola oils

* fish oils

* nuts

omega-6

linoleic acid

* corn oil

* safflower oil

* soybean oil

* nuts

essential fatty acids

omega-3 and omega-6

* must be consumed in the diet

hydrogenation

hydrogen atoms are added to the carbon-carbon double bonds of unsaturated fatty acids, making them more saturated

* margarine

* protects from rancidity increases shelf life

trans fatty acids

during the process of hydrogenation they are made

* increase the risk of developing heart disease

phospholipids

lipids with a phosphorous atom in its structure

* small amounts

* can mix in both water and fat

* most common lecithin

lecithin

most common phospholipid

* made in liver, nonessential

* used as an emulsifier

sterols

cholesterol

* in plants and animals

cholesterol

not essential to the diet, produced by the liver

plant sterols

help form the cell membranes of plants

animal sterols

cholesterol, made in the liver nonessential

* used to make:

cell membrane

myelin sheaths

vit D

bile acids

dietary cholesterol

egg yolk

organ meats (liver and kidney)

not found in plant foods

lipid digestion

begins in the stomach (by gastric lipase)

bile emulsifies the fats

pancreatic lipase

digests triglycerides into monoglycerides, fatty acids and glycerols

lipid absorption

most absorption occurs in the small intestine

* micelles are formed from (facilitate absorption)

fatty acids

monoglycerides

cholesterol

bile acids

* move to brush border where they diffuse into mucosal cells

chylomicrons

pass from the intestinal mucosa into lymph which delivers them to the blood

* largest lipoprotein

* made in small intestine

* carry large dietary lipids through the lymphatic system

* delivers to cells

bile

is an emulsifier

* released from gallbladder whenever dietary fat is present

* breaks lipids into globules

* necessary for proper fat absorption

lipoproteins

chylomicrons, very-low density, low-density, high-density

very-low density lipoprotein VLDL

made in the liver

* carry lipids that were made in the liver and distribute them to cells of the body

low-density lipoprotein LDL

derivatives of VLDL

* contains mostly cholesterol

* "bad cholesterol"

* increase risk of heart disease

* highest proportion of cholesterol than other lipoproteins

high-density lipoprotein HDL

transport cholesterol from cells to the liver to be eliminated

* "good cholesterol"

* reduce risk of heart disease

* densest lipoprotein

benefits of lipids

* highest amounts of energy per gram

* 9 C/g

* provide texture, flavor, and aroma

* absorb fat soluble vitamins

* insulation, cushion, and lubricate

feasting

releases energy

fasting

breaks down to provide energy

adipose tissue

stores energy in the form of fat

heart disease

first leading cause of death in America

atherosclerosis

hardening of the arteries

* build up of fatty material in the artery walls

risk factors of heart disease

* diabetes

* high blood pressure

* obesity

* high blood cholesterol

* age

* gender

* genetics

* lifestyle (smoking, exercise, diet)

increased risk of heart disease

* high sodium diet

* saturated fat

* trans fat

* high red meat intake

decreased risk of heart disease

* high fiber diet (soluble)

* consuming

fish

nuts

whole grain

fruits

vegetable