bio test 3_7

Study Guide

Section 1: Macronutrients (Textbook Reading pg. 151-158)

• Macronutrients vs. Micronutrients

  • Macronutrients are nutrients required in large amounts (carbohydrates, proteins, lipids).

  • Micronutrients are nutrients needed in smaller amounts (vitamins, minerals).

• Three Types of Macronutrients

  • Carbohydrates

  • Proteins

  • Lipids (Fats)

• Roles of Macronutrients in the Body

  • Carbohydrates: Provide energy.

  • Proteins: Build and repair tissues, enzymes, and hormones.

  • Lipids: Store energy, support cell structure, insulate the body.

• Food Sources

  • Carbohydrates: Bread, rice, fruits, vegetables.

  • Proteins: Meat, fish, eggs, beans.

  • Lipids: Oils, butter, nuts, avocado.

• Good vs. Bad Carbohydrates

  • Good carbohydrates contain fiber, which aids digestion and helps regulate blood sugar (e.g., whole grains, vegetables, legumes).

  • Bad carbohydrates lack fiber and are processed, often leading to rapid blood sugar spikes (e.g., white bread, 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 structural protein that supports skin, joints, and connective tissues.

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

• Protein Intake

  • Recommended: 0.8 grams per kg of body weight per day.

• Dysbiosis & Coral Reefs

  • Dysbiosis: Imbalance in the gut microbiome, often caused by poor diet, antibiotics, or stress.

  • Coral reefs & human microbiomes: Both rely on balanced ecosystems; pollution (e.g., antibiotics, sugar, environmental changes) disrupts them, leading to disease and degradation.

• Funding Bias & Scientific Manipulation

  • Funding Bias: When research is influenced by financial backers to produce favorable results.

  • Ways Scientists Alter Results:

    • Selective data use (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 condition within a population.

  • Obesity: Excessive body fat that increases the risk of health issues such as heart disease and diabetes.

  • Metabolic Disease: Disorders that affect the body's ability to process energy, such as diabetes and metabolic syndrome.

  • Processed Food: Food that has been altered from its natural state for convenience, often containing preservatives, additives, and high amounts of sugar or salt.

  • Hyper-palatable: Foods engineered to be extremely appealing, often high in sugar, salt, and fat, leading to overconsumption (e.g., fast food, potato chips, candy).

  • Lobbyists: People or groups who attempt to influence government policies on behalf of industries, such as the food and beverage industry.

• “A Calorie is Not a Calorie”

  • Not all calories have the same effect on the body. Calories from whole foods (e.g., vegetables, proteins) support metabolism and health, whereas calories from processed foods (e.g., soda, fast food) can lead to weight gain and metabolic diseases due to differences in digestion, nutrient absorption, and hormonal responses.

• Big Food Companies & Soft Drinks

  • Companies like Coca-Cola use marketing tactics and industry-funded research to downplay the negative health effects of sugary drinks, shifting the blame for obesity to lack of exercise rather than poor diet.

• Low-Fat Labels in the 1980s

  • In response to concerns about fat consumption, food manufacturers removed fat from products but replaced it with sugar and artificial ingredients, leading to unintended health consequences like increased obesity and metabolic disease.

• Soft Drink Industries & Young Consumers

  • Soft drink companies target children through advertising, sponsorships, and product placement, making sugary drinks a normalized part of their diet from an early age, leading to lifelong consumption habits.

• French Fries & Pizza as Vegetables?

  • Some argue that because french fries are made from potatoes and pizza contains tomato sauce, they should count as vegetables in school lunch programs. However, critics point out that these foods are highly processed and lack the nutritional benefits of fresh vegetables, making them poor substitutes for actual plant-based foods.

Section 3: Light

• Natural vs. Artificial Light

  • Natural light: Comes from the sun, contains a full spectrum of wavelengths, and helps regulate the body's internal clock.

  • Artificial light: Includes LED, fluorescent, and incandescent lighting, often emitting blue light that can disrupt sleep and health.

• Benefits of Real Light to Human Health

  • Supports Vitamin D production.

  • Regulates sleep by influencing melatonin levels.

  • Boosts mood and mental health by reducing stress and depression.

• Risks of Artificial Light (Especially at Night)

  • Suppresses melatonin production, leading to sleep disturbances.

  • Increases risk of obesity and metabolic disorders by disrupting circadian rhythms.

  • Can contribute to eye strain and headaches.

• Fluorescent Lights vs. Sunlight

  • Sunlight provides a full spectrum of light, including UV rays necessary for Vitamin D production.

  • Fluorescent lights emit limited wavelengths and often produce flickering, which can cause headaches and fatigue.

• Diet vs. Light in Causing Obesity & Chronic Illness

  • Diet: Directly contributes to weight gain and disease through calorie intake and nutrient quality.

  • Light: Indirectly affects metabolism by disrupting sleep and hormone regulation, which can lead to obesity over time.

  • Both play a role, but diet has a more immediate impact, while light affects long-term health.

• Blue Light Epidemic vs. Sugar Epidemic

  • Both are modern issues stemming from technological and industrial advancements.

  • Excessive sugar consumption leads to obesity and metabolic disorders, while excessive blue light exposure disrupts sleep and hormone regulation.

  • Both are linked to lifestyle changes that negatively impact health.

• Diet & Mood/Behavior

  • Nutrient deficiencies (e.g., low omega-3, B vitamins) can lead to depression and anxiety.

  • High sugar intake causes energy crashes, mood swings, and cognitive impairment.

  • A balanced diet with whole foods supports mental clarity and emotional stability.

• Three Additional Factors Affecting Metabolic Health

  • Meal Timing: Eating late at night can disrupt metabolism.

  • Frequency of Eating: Grazing all day can lead to insulin resistance.

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