chapter 10 human nutrition Flashcards
what is the current human population?
8 billion
according to the WHO ‘16 how many people in the world experience hunger?
815 million
what type of diet causes Kwashiorkor?
diet low in protein
what type of diet causes marasmus
diet low in calories and protein
how many US adults in 2012 were overweight or obese?
35%
how man US adults in 2024 were overweight or obese?
74%
in 2013-2014, how many children and adolescents were overweight of obese?
17%
what is causing the higher trends of obesity and overweight individuals?
lack of physical activity, fast food, more time indoors
what are the four categories of macromolecules in living organisms?
- proteins
- carbs
- lipids
- nucleic acids
what are the three macromolecules that are commonly found in human nutrition?
- proteins, carbs, and lipids
- they are abundant in tissue, and are found in a variety of food sources
how many calories are carbs and proteins worth?
4kilocalories/g
how many calories are found in fats?
9 kilocalories/g
list the common molecules for:
monosaccharides
disaccharides
polysaccharides
- glucose and fructose
- sucrose, galactose, surcrose, maltose
- starch: consumed for energy
why is cellulose considered a fiber?
- it is not broken down for energy
- affects microbiome, increases gut health
insoluble fibers
cellulose and lignin
soluble fibers
- pectin: flexible, found in fruits
- mucilage: shorter, cell walls, in grains
Describe how gut bacteria ferments soluble fiber
gut bacteria ferment soluble fiber to butyric acid to regulate glucose, reduce cholesterol, reduce occurrence of colon polyps
what are essential amino acids?
amino acids that the body does NOT produce, must consume from food
why aren’t plant proteins typically termed as complete in regard to amino acids?
plants themselves dont have all the essential amino acids
what proteins are complete?
meat, dairy, animal sources, fungi
how can a vegan get complete protein intake?
they can pick specific plant sources that have all the amino acids they need
- complete plants: soy, buckwheat, amaranth, hemp, spirulina
gluten
- specific protein in wheat
- provides elasticity to dough
- can trigger celiac disease, immune response leading to degradation of intestinal lining
what is an alternative to gluten that can be used in dough
algae (polyglycan), contains glucose
lipid characteristics
- insoluble in water
- mostly exist as triglycerides in plants in animals: three fatty acids and glycerol
describe the type of fatty acids
- saturated
- monounsaturated
- polyunsaturated
- saturated: saturated with H bonds, has the most energy. solid at room temp
- monounsaturated: one double bond
- polyunsaturated: more than one double bond
- unsaturated is liquid at room temp
most plants are polyunsaturated, except in:
- coconut and palm oil
- have saturated fatty acids
cholesterol
- insoluble steroid absorbed from animal sources or synthesize in liver
- HDL: high density; good, carry cholesterol from arteries
- LDL; low density; bad deposits of cholesterol in arteries, build up plaques
trans fats
- artificially produced by hydrogenation of vegetable oils, creates a trans double bond
- cheaper to make and buy, last longer, taste better
- trans fats are not found in nature, attracts an increase in consumptions because of their taste
- associated with increases in cardiovascular diseases, and type II diabetes
micronutrients
- organic vitamins and inorganic minerals
- consumed in lesser amouns
vitamins
describe fat soluble and water soluble
- many are coenzymes
- fat soluble: a, d, e, k
- water soluble: b-complex and c
TC: some people mega dose vitamins to ensure better health. what is the practical effect of vitamin solubility?
- taking high doses of fat soluble vitamins are more concerning, they can build up and cause health issues
- water soluble vitamins can be passed via urine
what vitamin deficiency does vegans commonly experience?
- niacin: causes pellagra
- B12: causes anemia
what deficiency can lead to osteoporosis?
calcium deficiency
TC: since micronutrients are required in much smaller amounts than macronutrients, are they any less important to the human diet?
No, they are still needed to assist biochemical functions
what are some trends in the changes in the standard american diet? 1970-2010
- increase: calories, fats and oils, protein dairy, flour and cereal
- decrease: vegetables
what are some US diet concerns?
- processed carbs; high amounts of carbs and starches increase glycemic index
- salt consumption: hidden, used for preservation, commonly added to processed foods and to food that don’t normally taste salty.
- eating wrong fats: trans fats are very harmful and cause an increase in cholesterol. assoc with CVD
- not eating phytochemicals for cancer prevention: lack of antioxidants (prevent the formation of radicals)
- eating high glycemic food: refined grains like white flour. rapidly converted in glucose; assoc with CVD, diabetes, obesity
glycemic index foods
- high GI: corn, doughnuts, coke, potatoes, white rice
- medium GI: icecream, noodles, wheat bread, mango, pineapple
- low GI: banana, apple, peanuts, milk, tomatoes
Michael pollan books
- author of Food Rules; The Omnivores Dilemma
- “eat food. not too much. mostly plants”
Michael pollans 7 rules for eating
- dont eat anything your great grandmother wouldnt recognize as food
- dont eat anything with more than five ingredients
- shop the perimeter of the grocery store
- dont eat anything that wont eventually rot
- always leave the table a little hungry
- eat food with family and friends
- dont buy food where you buy your gasoline
