April 25: Carbohydrates + Orientation to Fat - The Misunderstood Nutrient Flashcards
Insulin
A hormone that is needed for glucose entry into the cell
Type 1 diabetes
Lack of insulin
Type 2 diabetes
Insulin resistance - cell no longer responding to insulin
What are some negative health effects of diabetes?
Cardiovascular disease
Poor circulation (amputation of limbs)
Loss of eyesight
Infection (because of poor circulation & sugar rich blood)
How is glucose stored in the body?
As glycogen
What are the three end products of carbohydrate energy metabolism?
Energy (4 calories/g) + water + carbon dioxide
What happens to excess carbohydrates?
Stored as fat
How does the body turn protein into glucose?
It breaks down proteins and removes the nitrogen from them via urine. It then turns those amino acids into glucose
What is a low carbohydrate diet, what are effects?
High protein or fat/low carb
Carbohydrate < 50g/day
Low fiber, vitamins, minerals
Constipation, bad breath
Loss of weight rapid initially with shift in energy use (glycogen is depleted which results in water leaving the body)
Lose protein mass (muscle)
Added sugar
Any sugar that is added to food during processing. Metabolized differently than intrinsic sugar. The limit intake of added sugars is <50g daily
Intrinsic sugar
Sugar that is found naturally in food (think fruits, for example)
Gluten
Actually a protein. It helps foods maintain their shape, acting as a glue that holds food together
Celiac disease
The surface of the intestinal tract is inflamed and damaged by gluten and by-products of gluten digestion
Fat function in the body
Used for energy, structure, and regulation just like protein
Triglyceride
A type of fat. Made up of a glycerol + 3 fatty acids
Saturated fatty acid
Solid at room temperature
Unsaturated fatty acid
Liquid at room temperature
Oleic acid
18:1
Also called monounsaturated fat, nonessential
18 carbons long, 1 C=C bond
Linoleic acid
18:2
Also called Omega-6, essential
18 carbons long, 2 C=C bonds
Linolenic acid
18:3
Also called Omega-3, essential
18 carbons long, 3 C=C bonds
Food sources of oleic acid (monounsaturated acid)
Olive oil, canola oil, avocado
Food sources of linoleic acid (Omega-6)
Corn, sunflower, soybean, safflower, sesame, & nut oils
Food sources of linolenic acid (Omega-3)
Flaxseed oil and meal, fish & other seafood (although not all fish have high Omega-3), small amount in nuts, canola, & soybean oils
What are essential fatty acids needed for?
Membrane structure
Brain development and integrity
Prostaglandins: hormone-like substances needed for inflammatory response and blood clot formation
What type of fat comes from animals and exceptions
Saturated fat (solid), low in 18:2 and 18:3
Exceptions: chicken, eggs, fish
Food fat coming from vegetables and exceptions
Unsaturated fat (liquid), high in 18:2
Exceptions: coconut and palm oil
Hydrogenated fat
Source of “trans” fatty acids
Turning an unsaturated fat into a saturated fat (liquid to solid)
Increased shelf life
Loss of essential fatty acid content
DON’T EAT IT!
Food sources of trans fats
Margarine and vegetable shortening
