bio test 3_7

Study Guide Section 1: Macronutrients

Macronutrients vs. Micronutrients

• Macronutrients

  • Nutrients required in large amounts.

  • Include carbohydrates, proteins, and lipids.

• Micronutrients

  • Nutrients needed in smaller amounts.

  • Include vitamins and minerals.

Three Types of Macronutrients

1. Carbohydrates

2. Proteins

3. Lipids (Fats)

Roles of Macronutrients in the Body

• Carbohydrates: Provide energy for daily activities and bodily functions.

• Proteins: Essential for building and repairing tissues, as well as producing enzymes and hormones.

• Lipids: Store energy, support cellular structure, and insulate the body against temperature changes.

Food Sources

• Carbohydrates: Found in bread, rice, fruits, and vegetables.

• Proteins: Sources include meat, fish, eggs, and legumes (beans).

• Lipids: Common sources are oils, butter, nuts, and avocados.

Good vs. Bad Carbohydrates

• Good Carbohydrates:

  • Rich in fiber; aids in digestion and helps regulate blood sugar.

  • Examples include whole grains, vegetables, and legumes.

• Bad Carbohydrates:

  • Often processed, lacking fiber and leading to rapid blood sugar spikes.

  • Examples include white bread and sugary drinks.

Foods Containing Good Carbohydrates

• Whole grains: brown rice, quinoa, whole wheat bread.

• Fruits and vegetables: apples, berries, leafy greens.

• Legumes: beans, lentils, chickpeas.

Foods Containing Bad Carbohydrates

• Processed grains: white bread, white rice, pasta.

• Sugary foods: soda, candy, pastries.

Collagen

• A type of structural protein crucial for the health of skin, joints, and connective tissues.

• Helps maintain skin elasticity, supports joint health, and aids in wound healing.

Protein Intake

• Recommended daily intake: 0.8 grams per kg of body weight.

Dysbiosis & Coral Reefs

• Dysbiosis: An imbalance in the gut microbiome often influenced by poor diet, antibiotics, or stress.

• Coral reefs share similarities with human microbiomes, both relying on balanced ecosystems; pollution disrupts these systems, leading to disease and degradation.

Funding Bias & Scientific Manipulation

• Funding Bias: When research outcomes are influenced by financial backing to produce favorable results.

• Ways Scientists Alter Results:

  • Selective data usage (cherry-picking results).

  • Misleading statistics.

  • Poor study design.

  • Omission of conflicting data.

Section 2: Fed-Up

Key Terms

• Epidemic: A widespread occurrence of a disease or health issue within a population.

• Obesity: Excess body fat increasing the risk of health problems like heart disease and diabetes.

• Metabolic Disease: Disorders affecting energy processing in the body (e.g., diabetes).

• Processed Food: Foods altered from their natural state, often containing additives and high sugar/salt.

• Hyper-palatable: Foods engineered to be extremely appealing, often high in sugar, salt, or fat, leading to overconsumption (examples: fast food).

• Lobbyists: Influencers on government policy on behalf of industries, including food and beverage sectors.

"A Calorie is Not a Calorie"

• The impact of calories on the body varies.

• Whole food calories (vegetables, proteins) support health better than processed calories (soda, fast food), which may lead to weight gain.

Big Food Companies & Soft Drinks

• Major companies like Coca-Cola use marketing to downplay negative health effects of sugary drinks.

• Often blame obesity on lack of exercise instead of diet.

Low-Fat Labels in the 1980s

• Food manufacturers removed fat from products but replaced it with sugar and artificial ingredients, causing increased obesity and metabolic diseases.

Soft Drink Industries & Young Consumers

• Soft drink companies target children via advertising and sponsorships, establishing lifelong consumption habits for sugary drinks.

French Fries & Pizza as Vegetables?

• Argument exists for including fried potatoes and pizza in school lunches as vegetables due to their made-from-potato and tomato-sauce components, but critics emphasize their processed nature and lack of nutritional value.

Section 3: Light

Natural vs. Artificial Light

• Natural Light: Comes from the sun, regulates the body's internal clock through a full spectrum of wavelengths.

• Artificial Light: Includes LED and fluorescent; can disrupt health through blue light emissions.

Benefits of Real Light to Human Health

• Supports Vitamin D production.

• Regulates sleep by influencing melatonin levels.

• Enhances mood and mental health, reducing stress and depression.

Risks of Artificial Light (Especially at Night)

• Artificial light suppresses melatonin production, causing sleep disturbances.

• Increases risks for obesity and metabolic disorders via disrupted circadian rhythms.

• Potential for eye strain and headaches.

Fluorescent Lights vs. Sunlight

• Sunlight helps produce Vitamin D through UV rays; it provides a full light spectrum.

• Fluorescent lights have limited wavelengths and can cause flickering-related fatigue.

Diet vs. Light in Causing Obesity & Chronic Illness

• Diet: Directly affects weight gain through calorie intake and nutrient quality.

• Light: Impacts metabolism indirectly by disrupting sleep and hormone regulation.

• Both factors are significant; diet has more direct effects while light predominantly affects long-term health.

Blue Light Epidemic vs. Sugar Epidemic

• Both stem from modern advancements and impact health negatively.

• Excessive sugar leads to obesity; excessive blue light disrupts sleep and hormones.

• Each contributes to lifestyle-related health issues.

Diet & Mood/Behavior

• Nutrient deficiencies (e.g., low omega-3, B vitamins) can lead to mental health issues like depression.

• High sugar intake is linked to mood swings and cognitive impairment.

• A balanced diet with whole foods is vital for mental clarity and emotional stability.

Three Additional Factors Affecting Metabolic Health

• Meal Timing: Eating late disrupts metabolism.

• Frequency of Eating: Continuous grazing can cause insulin resistance.

• Portion Sizes: Overeating significantly contributes to weight gain and metabolic diseases.