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NUTRITION > Chapter 4/5 > Flashcards

Chapter 4/5 Flashcards

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
Q

What are food sources of insoluble fiber?

A

wheat bran, broccoli, corn, nuts, seeds

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26
Q

In what form do we absorb carbs?

A

As monosaccharides

>Disaccharides are broken into monosaccharide

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27
Q

What is lactose intolerance?

A

Inability to digest milk sugar, lactose

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28
Q

What causes lactose intolerance?

A

Absence or lack of lactase enzyme needed to digest lactose

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29
Q

Symptoms of lactose intolerance

A

cramping, abdominal distention, diarrhea

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30
Q

What are some indigestible carbs?

A

Resistant starch, fiber, oligosaccharides

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31
Q

What are food sources of indigestible carbs?

A

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

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32
Q

What do indigestible carbs do in the body?

A

> 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

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33
Q

How is blood glucose regulated?

A

> Pancreatic hormones (insulin and glucagon) regulate blood glucose lvls

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34
Q

What are the pancreatic hormones and their fxns?

A

> 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

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35
Q

What is the glycemic response?

A

How quickly and how high blood glucose rises after carbs are consumed

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36
Q

What is the glycemic index?

A

a ranking of how a food affects the glycemic response

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37
Q

Glycemic load

A

(a food’s glycemic index) * (number of available carbs in a serving)

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38
Q

What are effects of low carb diet?

A

> Body uses amino acids to make glucose

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39
Q

We don’t have protein stores, so where do the amino acids to make glucose come from?

A

amino acids come from (muscle!!) tissue

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40
Q

Ketogenesis

A

Prodxn of ketones from incomplete fat catabolism

>Glucose needed for complete fat catabolism

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41
Q

Ketones

A 
>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
Q

How many carbs needed to avoid ketosis?

A

50 to 100

43
Q

What are 2 health outcomes of Diabetes Mellitus?

A

> Blindness

>Kidney failure

44
Q

What are the 2 types of Diabetes Mellitus?

A

> 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
Q

What are symptoms of Type 1 Diabetes?

A

excessive thirst, frequent urination, blurred vision, weight loss

46
Q

What are symptoms of Type 2 Diabetes?

A

no obvious symptoms,
has genetic component,
long term complications are damaging to: heart, blood vessels, kidneys, eyes and nervous system

47
Q

Diabetes treatment?

A

> Diet: moderate intake of carbs and healthy fats (fats slows digestion), moderate protein (diminish stress on kidneys)
Exercise
Monitoring blood glucose lvls
Medication

48
Q

Reactive hypoglycemia

A

Oversecretion of insulin in response to carb intake

49
Q

Treatment of Reactive hypoglycemia

A

frequent small meals; moderate carbs

50
Q

Fasting hypoglycemia

A

Low insulin secretion unrelated to food intake

51
Q

Fiber and Bowel Disorders

A

Diets high in fiber and indigestible carbs can relieve or prevent certain bowel disorders, including hemorrhoids, diverticulosis, diverticulitis

52
Q

Hemorrhoids

A

> Broken bits of skin near anus

>Caused by straining and high pressure

53
Q

Diverticulosis

A

> Broken skin (small pockets) in large intestine

>Also caused by straining and pressure

54
Q

Diverticulitis

A

> Inflammation of small pockets in large intestine

55
Q

Colon Cancer and Fiber Intake

A

incidence of colon cancer is lower in popul’ns that consume diets high in fiber

56
Q

Lipid (fats)

A

> contribute texture, flavor, aroma to foods

>9kcal per gram

57
Q

How much do fats contribute to typical American diet?

A

> 34% of energy from fat

58
Q

3 types of lipids

A

> Monoglyceride - one fatty acid attached to glycerol
Diglyceride- two fatty acids “ “ “
Triglycerides- three “ “ “ “ “
&raquo_space;Stored in adipose tissue

59
Q

How does fatty acid chain length affect form?

A

> As fatty acids increase in length, they tend to be solid at lower temps (e.g. when refrigerated)

60
Q

Short-chain fatty acids

A

4 to 7 carbons
Remain liquid at colder temps
E.g. Milk

61
Q

Medium-chain fatty acids

A

8 to 12 carbons
Solidify when chilled
Liquid at room temperature
E.g. Coconut oil

62
Q

Long-chain fatty acids

A

> 12 carbons
Solid at room temp
E.g. Beef fat

63
Q

Saturated Fatty Acids

A

> Carbons in a chain that are bound to 2 H

>Don’t oxidize (breakdown, become rancid)

64
Q

Saturated fatty acids food sources

A 
Most animal fats
Tropical oils (coconut and palm)
65
Q

Unsaturated Fatty Acids

A

Has some carbons that are not saturated w/ H

Result = double bond

66
Q

Types Unsaturated fatty acids

A 
Monounsaturated = 1 double bond
Polyunsaturated = at least 2 double bonds
67
Q

2 families of essential unsaturated fatty acids

A 
>Omega-3
	>Linoleic acid
>Omega-6
	>LinoLENic acid
	>long chain, “Length” (len)
68
Q

Trans Fatty Acids

A

created by hydrogenation

69
Q

Hydrogenation

A

chemical process that adds H to unsaturated fatty acids
>Double bonds become saturated
>Makes products more shelf-stable
>BUT adversely related to health

70
Q

Trans Fats and health outcomes

A

Trans fats strongly linked with increase in risk of heart disease and cancer
>In 2010, NYC banned trans fats

71
Q

Steps to reduce trans fat content in food

A

> 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
Q

Phospholipids

A

diglycerides w/ a phosphate group
>Fxn: emulsifiers – transport lipids through water substances in body (diffusion)
>Lipid bilayer in cell membranes

73
Q

What’s one major class of Phospholipids and general structure of phospholipids?

A

> Lecithin

>Hydrophobic tails, hydrophilic heads

74
Q

Sterols

A

> Lipid found in plants and animals
Cholesterol is a sterol found only in animal foods
>over 90% is found in cell membranes

75
Q

Bile and micelles

A

> > > Forms micelles (“my-cells”), which prevent triglycerides from clumping up together
»Lipases, which break down lipids, have more surfaces to act on

76
Q

Lipases

A

> break down lipids

[enzyme that remove fatty acids from triglycerides]

77
Q

Amount of digestion by lipases in stomach and pancreas?

A

> Gastric lipase – Minimal digestion

>Pancreatic lipase – digests TG to monoglyceride + 2 free fatty acids

78
Q

How does fat digestion occur?

A

> 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
Q

Lipoproteins

A

> Transport water-insoluble lipids (TG, cholesterol), phospholipids, proteins, fat-soluble nutrients

80
Q

Chylomicrons

A

Key fxn: deliver triglycerides from intestines to body’s cells.

[Chylomicrons are lipoproteins that consist of triglycerides, cholesterol, phospholipids, and protein.]

81
Q

Chylomicron Transport Mechanism

A

Transport long-chain fatty acids → lymphatic system → blood stream

82
Q

Very low-Density Lipoproteints (VLDL)

A

Not heavy, floats, lots of triglycerides in it

83
Q

VLDL Synthesis

A

VLDL are made in liver

84
Q

VLDL Synthesis Mechanism

A

> 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
Q

What are you measuring when you measure someone’s fasting triglycerides?

A

VLDL

86
Q

What are you measuring when you measure someone’s triglycerides after a meal?

A

> Chylomicrons (triglycerides from food)

87
Q

Lipoprotein lipase

A

removes triglycerides from VLDLs, creating intermediate-density lipoproteins (IDLs)

88
Q

Low-Density Lipoproteins (LDL)

A

> 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
Q

Elevated LDL

A

Primarily due to genetic defect in LDL receptor of cells

90
Q

Elevated OXIDIZED LDLs

A

increased risk for heart disease
>Polyunsaturated fats will oxidize in the body
>Main source of polyunsaturated fats are vegetable seed oils

91
Q

3 Fxns of stored fat

A
  1. Provide stored energy
  2. Insulate the body from temp changes
  3. Protect internal organs against physical shock
92
Q

Fxns of Cholesterol

A

> Used to make several hormones, including sex hormones and cortisol
Vitamin D prodxn
Bile prodxn
Component of cell membranes

93
Q

Fxns of Essential Fatty Acids

A

growth, skin integrity, fertility, and the structure and fxn of cell membranes

94
Q

Eicosanoid Synthesis

SEE SLIDES

A

Omega 3 and omega 6 fatty acids: competition at first enzyme

95
Q

Dietary Sources of Eicosanoids

A

> Hormone-like: Act where they’re synthesized

>

96
Q

Which of the 2 essential fatty acids are highest in American diet? Why?

A

Omega-6 bc we eat a lot of vegetable oils and meats

97
Q

Beneficial sources of omega 3

A

Fish oil – for EPA (20 carbon)

> Humans very inefficient at converting 18c to 20c
>Walnuts, flax, soy = bad sources

98
Q

3 Risks of Oxidation

A

Excess oxidation means oxidation of:

  1. DNA → Cancer
  2. LDL → atherosclerosis/heart disease
  3. Cell membranes
99
Q

Ratio of omega 3:6 in blood

A

Determines health

100
Q

Lipids: Feasting/Fasting

A

> 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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