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NUTRITION > Chapter 4/5 > Flashcards

Chapter 4/5 Flashcards

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1
Q

Why are carbs the highest nutrient in most diets, cross-culturally?

A

> Carbs are in most foods

>The body prefers glucose for energy

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2
Q

What are food sources of carbs?

A

vegetables, fruit, starch, and dairy

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3
Q

What does it mean to refine carbs?

A

to separate carbs from their vitamins, minerals, and fiber

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4
Q

What are examples of refined carbs?

A

white flour, white rice, all sweeteners

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5
Q

What are structural components of whole grains?

A

> endosperm (starch)
bran (fiber, vitamins, minerals)
germ (oil and vitamin E)

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6
Q

What are structural components of refined grains?

A

only ENDOSPERM (starch)

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7
Q

What are some vitamins/minerals refined grains are enriched and fortified with?

A

Enriched (replaced): thiamin, riboflavin, niacin, iron

Fortified (added): folate

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8
Q

Why is folate added to refined grains?

A

Folate is found in fruits and vegetables; refined grains are fortified w/ folate bc ppl under-consume these other foods

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9
Q

What is the significance of folate deficiency?

A

Folate deficiency = neural tube defects

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10
Q

What vitamins/minerals do refined grains lack relative to whole grains?

A

magnesium, Vitamin E, some B vitamins

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11
Q

What is a monosaccharide?

A

a single sugar molecule

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12
Q

3 most common monosaccharides in diet?

A

> Glucose - most important,”blood sugar”
Galactose - “milk sugar”
Fructose - highest form of sugar in fruits, vegetables, honey, high-fuctose corn syrup

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13
Q

What is a disaccharide?

A

simple carbs made up of TWO monosaccharides linked together

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14
Q

3 most common disaccharides in diet?

A

> Maltose – 2 glucose units, formed in digestive tract when starch is digested
>Mostly in BREAD products
Sucrose – glucose + fructose
>White table sugar
>Only sweetener that can be labeled “sugar” (U.S.)
Lactose – glucose + galactose
>Milk sugar

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15
Q

What are the 2 simple carbs?

A

> Monosaccharides - a single sugar molecule

>Disaccharides - two monosaccarides linked

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16
Q

What are complex carbs?

A

> Made up of many (>2) monosaccharides linked in chains

>Oligosaccharides and Polysaccharides

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17
Q

What are oligosaccharides?

A

> short chains of less than 10 monosaccharides

>Found in legumes/beans

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18
Q

What are polysaccharides?

A

> long chains of monosaccharides and include
>Glycogen found in animals
>Starch and fiber found in plants

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19
Q

How are carbs stored?

A

As glycogen in liver (with water) and in skeletal mscls

> Liver: maintains blood glucose
Skeletal mscls: used for movement (only in mscl)

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20
Q

What are symptoms of low glycogen stores?

A

> Impaired brain fxn
Confusion
Irritability

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21
Q

What happens when mscl glycogen stored are reduced?

A

Decrease in work capacity

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22
Q

What is carb loading?

A

increasing glucose stored as glycogen on a working muscle

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23
Q

What are the two types of fiber?

A

Soluble (gel-like) and insoluble

> Water-soluble fiber binds dietary cholesterol and reduces abspt.

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24
Q

What are food sources of soluble fiber?

A

legumes, raisins, bananas, oats, flaxseed

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25
What are food sources of insoluble fiber?
wheat bran, broccoli, corn, nuts, seeds
26
In what form do we absorb carbs?
As monosaccharides | >Disaccharides are broken into monosaccharide
27
What is lactose intolerance?
Inability to digest milk sugar, lactose
28
What causes lactose intolerance?
Absence or lack of lactase enzyme needed to digest lactose
29
Symptoms of lactose intolerance
cramping, abdominal distention, diarrhea
30
What are some indigestible carbs?
Resistant starch, fiber, oligosaccharides
31
What are food sources of indigestible carbs?
Resistant starch: seeds, legumes, unrefined grains, cooked/cooled potatoes, pasta, sushi rice Fiber: only in unrefined plant foods (soluble and insoluble) Oligosaccharides: only in legumes
32
What do indigestible carbs do in the body?
>Decrease transit time, i.e. make you poop faster >Improve health of intestinal microflora >Increase amount of intestinal gas >High amounts can decrease abspt of minerals
33
How is blood glucose regulated?
>Pancreatic hormones (insulin and glucagon) regulate blood glucose lvls
34
What are the pancreatic hormones and their fxns?
>Insulin (after meals) – secreted w/ rising blood glucose → leads to storage of glucose >Glucagon (between meals) – released w/ decreasing blood glucose → leads to increasing blood glucose lvls
35
What is the glycemic response?
How quickly and how high blood glucose rises after carbs are consumed
36
What is the glycemic index?
a ranking of how a food affects the glycemic response
37
Glycemic load
(a food’s glycemic index) * (number of available carbs in a serving)
38
What are effects of low carb diet?
>Body uses amino acids to make glucose
39
We don’t have protein stores, so where do the amino acids to make glucose come from?
amino acids come from (muscle!!) tissue
40
Ketogenesis
Prodxn of ketones from incomplete fat catabolism | >Glucose needed for complete fat catabolism
41
Ketones
``` >made when there's glucose deficit, survival mechanism >Short term energy use by brain, heart >Will suppress appetite >Create unhealthy LDL >Acidify body ``` Longer term compliance is poor
42
How many carbs needed to avoid ketosis?
50 to 100
43
What are 2 health outcomes of Diabetes Mellitus?
>Blindness | >Kidney failure
44
What are the 2 types of Diabetes Mellitus?
>Type 1: Insulin not made in body >Need insulin injection or pump >Type 2: Insulin is made, but receptors on cells not fxning properly
45
What are symptoms of Type 1 Diabetes?
excessive thirst, frequent urination, blurred vision, weight loss
46
What are symptoms of Type 2 Diabetes?
no obvious symptoms, has genetic component, long term complications are damaging to: heart, blood vessels, kidneys, eyes and nervous system
47
Diabetes treatment?
>Diet: moderate intake of carbs and healthy fats (fats slows digestion), moderate protein (diminish stress on kidneys) >Exercise >Monitoring blood glucose lvls >Medication
48
Reactive hypoglycemia
Oversecretion of insulin in response to carb intake
49
Treatment of Reactive hypoglycemia
frequent small meals; moderate carbs
50
Fasting hypoglycemia
Low insulin secretion unrelated to food intake
51
Fiber and Bowel Disorders
Diets high in fiber and indigestible carbs can relieve or prevent certain bowel disorders, including hemorrhoids, diverticulosis, diverticulitis
52
Hemorrhoids
>Broken bits of skin near anus | >Caused by straining and high pressure
53
Diverticulosis
>Broken skin (small pockets) in large intestine | >Also caused by straining and pressure
54
Diverticulitis
>Inflammation of small pockets in large intestine
55
Colon Cancer and Fiber Intake
incidence of colon cancer is lower in popul’ns that consume diets high in fiber
56
Lipid (fats)
>contribute texture, flavor, aroma to foods | >9kcal per gram
57
How much do fats contribute to typical American diet?
>34% of energy from fat
58
3 types of lipids
>Monoglyceride - one fatty acid attached to glycerol >Diglyceride- two fatty acids " " " >Triglycerides- three " " " " " >>Stored in adipose tissue
59
How does fatty acid chain length affect form?
>As fatty acids increase in length, they tend to be solid at lower temps (e.g. when refrigerated)
60
Short-chain fatty acids
4 to 7 carbons Remain liquid at colder temps E.g. Milk
61
Medium-chain fatty acids
8 to 12 carbons Solidify when chilled Liquid at room temperature E.g. Coconut oil
62
Long-chain fatty acids
>12 carbons Solid at room temp E.g. Beef fat
63
Saturated Fatty Acids
>Carbons in a chain that are bound to 2 H | >Don’t oxidize (breakdown, become rancid)
64
Saturated fatty acids food sources
``` Most animal fats Tropical oils (coconut and palm) ```
65
Unsaturated Fatty Acids
Has some carbons that are not saturated w/ H | Result = double bond
66
Types Unsaturated fatty acids
``` Monounsaturated = 1 double bond Polyunsaturated = at least 2 double bonds ```
67
2 families of essential unsaturated fatty acids
``` >Omega-3 >Linoleic acid >Omega-6 >LinoLENic acid >long chain, “Length” (len) ```
68
Trans Fatty Acids
created by hydrogenation
69
Hydrogenation
chemical process that adds H to unsaturated fatty acids >Double bonds become saturated >Makes products more shelf-stable >BUT adversely related to health
70
Trans Fats and health outcomes
Trans fats strongly linked with increase in risk of heart disease and cancer >In 2010, NYC banned trans fats
71
Steps to reduce trans fat content in food
>By 2018, all food manufacturers will be forced to remove partially hydrogenated oils from their food >Trans fats will be considered adverse to human health
72
Phospholipids
diglycerides w/ a phosphate group >Fxn: emulsifiers – transport lipids through water substances in body (diffusion) >Lipid bilayer in cell membranes
73
What's one major class of Phospholipids and general structure of phospholipids?
>Lecithin | >Hydrophobic tails, hydrophilic heads
74
Sterols
>Lipid found in plants and animals >Cholesterol is a sterol found only in animal foods >over 90% is found in cell membranes
75
Bile and micelles
>>>Forms micelles (“my-cells”), which prevent triglycerides from clumping up together >>Lipases, which break down lipids, have more surfaces to act on
76
Lipases
>break down lipids [enzyme that remove fatty acids from triglycerides]
77
Amount of digestion by lipases in stomach and pancreas?
>Gastric lipase – Minimal digestion | >Pancreatic lipase – digests TG to monoglyceride + 2 free fatty acids
78
How does fat digestion occur?
>Some fat is digested in stomach by gastric lipase >Most fatty acid digestion occurs in small intestine >Bile acts as emulsifying agent and creates micelle >Lipase break down fats
79
Lipoproteins
>Transport water-insoluble lipids (TG, cholesterol), phospholipids, proteins, fat-soluble nutrients
80
Chylomicrons
Key fxn: deliver triglycerides from intestines to body’s cells. [Chylomicrons are lipoproteins that consist of triglycerides, cholesterol, phospholipids, and protein.]
81
Chylomicron Transport Mechanism
Transport long-chain fatty acids → lymphatic system → blood stream
82
Very low-Density Lipoproteints (VLDL)
Not heavy, floats, lots of triglycerides in it
83
VLDL Synthesis
VLDL are made in liver
84
VLDL Synthesis Mechanism
>Extra energy from carbs (glucose) and protein (amino acids) are catabolized to 2 carbon acetic acid >Used for fatty acids anabolism (building) >Released as very-low-density-lipoproteins (VLDLs) → deliver lipids to cells
85
What are you measuring when you measure someone’s fasting triglycerides?
VLDL
86
What are you measuring when you measure someone’s triglycerides after a meal?
>Chylomicrons (triglycerides from food)
87
Lipoprotein lipase
removes triglycerides from VLDLs, creating intermediate-density lipoproteins (IDLs)
88
Low-Density Lipoproteins (LDL)
>1/3 of IDL have additional TG removed → low-density lipoproteins (LDLs) >LDL is main carrier of blood cholesterol >If someone has high cholesterol, they have high LDL
89
Elevated LDL
Primarily due to genetic defect in LDL receptor of cells
90
Elevated OXIDIZED LDLs
increased risk for heart disease >Polyunsaturated fats will oxidize in the body >Main source of polyunsaturated fats are vegetable seed oils
91
3 Fxns of stored fat
1. Provide stored energy 2. Insulate the body from temp changes 3. Protect internal organs against physical shock
92
Fxns of Cholesterol
>Used to make several hormones, including sex hormones and cortisol >Vitamin D prodxn >Bile prodxn >Component of cell membranes
93
Fxns of Essential Fatty Acids
growth, skin integrity, fertility, and the structure and fxn of cell membranes
94
Eicosanoid Synthesis | SEE SLIDES
Omega 3 and omega 6 fatty acids: competition at first enzyme
95
Dietary Sources of Eicosanoids
>Hormone-like: Act where they're synthesized >
96
Which of the 2 essential fatty acids are highest in American diet? Why?
Omega-6 bc we eat a lot of vegetable oils and meats
97
Beneficial sources of omega 3
Fish oil -- for EPA (20 carbon) >Humans very inefficient at converting 18c to 20c >Walnuts, flax, soy = bad sources
98
3 Risks of Oxidation
Excess oxidation means oxidation of: 1. DNA → Cancer 2. LDL → atherosclerosis/heart disease 3. Cell membranes
99
Ratio of omega 3:6 in blood
Determines health
100
Lipids: Feasting/Fasting
>Feasting – excess energy is consumed and stored as TG in adipose tissue >Fasting – TG from adipose tissue are broken down, releasing fatty acids as an energy source

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