Energy Yielding nutrients Flashcards
Optimal diet
Provides nutrients necessary to maintain, repair, and grow tissue without providing excess energy that the body will store as adipose tissue.
Nutrition needs are determined by:
Genetic variables Variations in nutrient digestion Absorption and assimilation Physical activity levels Individual dietary practices and preferences
Energy yielding nutrients:
Non energy yielding nutrients:
Protein
CHO
Fats
Vitamins, minerals, water.
When energy yielding nutrients are consumed, the process of digestion breaks the food down into its most basic form. Then in the small intestine,
The basic nutrient forms are absorbed into the blood stream and transported to the tissues to perform their respective jobs. Metabolic organs determine the ultimate outcome of energy consumed via hormonal regulation
Carbohydrates: the most important nutrient in regards to performing physical activity
Primary energy source for intense work.
Provide energy for running central nervous system.
Simple sugars OR complex CHOs
Simple sugars
Mono and disaccharides
Fructose
Glucose
Lactose
Complex CHOs
Polysaccharides
Starches
Fiber
Glycogen
Recommended dietary intake
RDI
55-60% of total daily caloric intake, with the majority coming from Complex CHO
Most Americans consume 40-50% of total daily calories in the form of simple sugars.
Estimate that 25% of the American diet comes from simple sugars
Contributes nationally to obesity, diabetes, and heart disease.
One 12oz can of soda equals
32lbs of sugar annually
Fiber
A non starch CHO that resists enzymatic breakdown- making it indigestible except for a small portion that undergoes fermentation via intestinal bacteria.
Fiber averages/ contributes about 2kcal per gram. Ideal for calorie control.
Soluble or insoluble
Soluble fiber
Oats dried beans Nuts Barley Carrots
Insoluble fiber
Leafy vegetables Fruit skins Corn Bran Seeds
High fiber diet results in lowered risk for:
Obesity Diabetes Hypertension Intestinal disorders Some cancers Heart disease
Fiber benefits:
Enhanced gastrointestinal function
Mobilizes harmful chemicals and compounds
Decrease times that carcinogenic materials remain in intestines
Slows down the absorption rate of CHO
Recommended intake of fiber daily
20-35 g
12-15 most Americans
CHO and blood glucose dynamics
After carb consumption, sugars ultimately enter the bloodstream, causing a rise in blood glucose content. The specific rise and response in determined by the type and quantity of sugar consumed.
Glycemic response
Is the rate at which a given food product increases blood glucose after consumption
Glycemic load
The total amount of glucose in the blood after consumption of a food product or meal.
Glycemic indexing
A measurement system that quantifies the elevation in the blood glucose concentration after consuming a given food product.
GI values are determined after ingesting 50g of a CHO food and comparing the resultant blood Sugar levels after a two hour period.
GI values
An excess consumption of simple sugars causes an increase in insulin release from the pancreas. A perpetual state of insulin release is known as____________
Hyperinsulinemia
Significantly limits fat utilization.
Simple sugars increase the risk for hyperinsulinemia, which significantly limits fat utilization and reduces insulin sensitivity over time.
Promotes the conversion of glucose into triglycerides which are easily stored as fats.
Increases the risk for developing type 2 diabetes.
Consumption of foods high in fiber and protein
Slows the rate of absorption of sugars
Minimizes spikes in blood sugar and insulin
Reduces the risk for chronic insulinemia
Reduces the risk for accelerated fat storage
High quality ______________ CHO foods should be selected instead of Simple sugars
Complex
Thermic effect of food
Increase in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use.can account for up to 10% of daily caloric expenditure
Low carb diet myth
Functions by depleting glycogen. Weight loss can occur rapidly as glycogen stores are related to significant body water content.
IT DOES NOT OCCUR DUE TO FAT LOSS.
Should be aimed at reducing simple sugars and processed CHOs without limiting complex CHOs.
With low glycogen stores, work capacity is…
Severely limited.
In contrast to low carb diets:
The combination of caloric control AND exercise optimizes long term weight loss.
Hypoglycemia
Low blood glucose. Results in fatigue, muscle catabolism, and glucagon release. Causing the liver to liberate glucose for tissues that do not store glycogen (brain)
Hyperglycemia
High blood glucose. Forces the pancreas to release large amounts of insulin to defend against negative physiological effects of dangerously elevated serum glucose.
The timing of carbohydrate consumption throughout the day should focus on limiting each of these responses.
Large fluctuations of glucose resulting in glycemic loads that far exceed the glucose regulating functions of the body.
Lowers fat utilization
Causes changes in the cellular use of glucose
Causes other specific metabolic issues over time.
Consume smaller quantities of food every ______-______ minutes
90-120
Grazing
Hunger is a physiological response regulated by the hypothalamus in response to diminishing levels of blood glucose
Appetite psychophysiological perception of energy need that occurs with prolonged hunger. Increasing the risk for over consumption of calories
CHO depletion commonly occurs during:
Periods of energy depletion
Fasting
Starvation
High protein diets
