Lecture 4

Question 1

AMDR macronutrients

Answer 1

Carbohydrates:

- 45-60% total energy
- 4 kcal/g
- Grams for 2000 kcal/day : 225-325

Protein:

• 10-35% total energy
• 4 kcal/g
• Grams for 2000 kcal/day : 50-175

Fat:

• 20-35% total energy
• 9 kcal/g
• Grams for 2000 kcal/day : 44-78

Question 2

examples of low and high glycemic index

Answer 2

Grains and starches:
Low: all-bran cereal,pasta (al dente, firm)
Peas
High: bread (white), naan, millet, soda crackers, bretzels..

Fruits:
Low: apple, pear, peach, prunes
High: banana, watermelon

Meat:
Low: chickpeas, lentils, kidney beans
highL none

Milk alternatives:
Low: soy milk, alomond milk…
High: rice milk

Question 3

lactose in selected food (order from higher to lowest)

Answer 3

Yogurt (low fat)
Milk
Ice cream
Cottage cheese
Sherbet
Chocolate candy
Doughnut
Chhese
Dinner roll
Whole-wheat bread

Question 4

role + where to found soluble/insoluble fiber

Answer 4

INSOLUBLE:

- Cell walls, structural
- Cellulose, lignin, hemicellulose
- Fibrous V, what bran

SOLUBLE

- Cement, glue of plants
- Pectins, gums, mucilages
- Beans, legumes, nuts, fruits, oats, barley
- Additives: carageenan, guar gum (emulsfier), pectins in jams

Question 5

essential FA

Answer 5

linoleic acid and linolenic acid

Question 6

examples of fat substitues

Answer 6

olestra, a sugar polyester use to produce potato chips before but it has side effect like dierrha

Question 7

role of fibre in stomach + small intestine

Answer 7

STOMACH:

1. Viscosity (S)
2. Bulk (I)
3. Delays gastric emptying
4. Fullness sensation, satiety

SMALL INTESTINE

- Not digested by our enzymes
- (S) bind bile acids
1. Reduce enterohepatic circulation
2. Reduce fat, cholesterol and fat sol vitamin absorption
3. Reduce cholesterol levels
- (I) binds cations: phytates reduce Fe,Ca, Zn absorption

Question 8

role of fibres in colon

Answer 8

1. Increase GI motility, speed up transit
   
   2. Attracts water, bulk (reduce constipation, diverticular disease, hemorrhoids)
   3. Fermented by intestinal bacteria:
      • Gas- CH4,H2,CO2
      • Short chain FA- acetate, propionate, butyrate
      • Energy for colonocytes
      • Reduce pH, protection of mucus layer
   4. Binds bile acids and toxicants (protects colon)

Question 9

DRI for fibre

Answer 9

38g/day for men and 25g/day for women

- DV: 25grams per 2000 kcal * * carbohyrdates is 45-65% so like 900g/day

Question 10

sources, types of fibers, actions and health benefits of soluble/insoluble fibers

Answer 10

SOLUBLE
1. Sources: barley, oat bran, rye, fruits (apples, citrus), …
2. Types of fibers: gum, pectin, psyllium, some hemicellulose
3. Actions:
• Lower blood cholesterol by binding bile
• Slows glucose absroption
• Slow transit of food through upper GI tract
• Hold moisture in foods, softening them
• Yield small fat molecules after fermentation that the colon can use for energy
• Increase satiety
4. Health benefits: lower risks of heart disease, diabetes, colon and rectal cancer, and help for weight management

INSOLUBLE
1. Sources: brown rice, F,seeds, V (carrots, brussel), legumes, whole grains…
2. Type of fibers: cellulose, lianins, resistant starch, hemicellulose
3. Actions:
• Increase fecal weight and speed fecal passage through colon
• Provide bulk and feelings of fulness
4. Health benefits: alleviate constipation, lower risk of diverticulos, hemorrhoids and appendicitis (prevent compaction of the intestinal contents which could obstructe the appendix) and lower risk of colon and rectal cancer

Question 11

hyperglycemia, glycosuria, polyuria, polydipsia, polyphagia, ketonemia, ketonuria

Answer 11

• HYPERGLYCEMIA: blood glucose rises
  
  • GLYCOSURIA: glucose spills into the urine (cause by hyperglycemia)
  • POLYURIA: frequent urination (because of the hyperglycemia, water moves into the blood by osmotic effect)
  • POLYDIPSIA: excessive thirst
  • POLYPHAGIA: excessive eating
  • KETONEMIA: ketones in the blood
  • KETONURIA: ketone in the urine

Question 12

2 tests to do + range for prediabetes

Answer 12

2 tests for prediabetes + range
1. FPG (blood glucose level): 6.1-6.9
A1C (hemoglobin): 6-6.4

Question 13

relative sweetness of articifial sweetener

Answer 13

1. SUCRALOSE: 600 times greater, safe in pregnancy
   
   2. SACCHARIN: 300 times greater, safe in pregnancy
   3. ASPARTAME: 200 times greater, safe in pregnancy
   4. Acesulfame-K: 175 sweeter, safe in pregnancy
   5. CYCLAMATE: 30 sweeter
   6. SUGAR ALCOHOLS: 0.8 sweeter
   7. TREHALOSE: 0.45