FINAL EXAM - FIBER, PROTIENS, LIPIDS Flashcards
From where does fiber come?
plants
In what place(s) can we get fiber in our diet? Where do we NOT get fiber?
CAN get fiber from beans, peas, veggies, fruits, whole grains
CAN’T get fiber from meat, dairy, eggs, junk food
Burkitt, et. al. study concerning the diets and colon cancer rates of those in Sub-saharan Africa
- Africans USED to eat a lot of fiber, but now live on highly refined corn meal, which is LOW in fiber
- Africans also have a low colon cancer rate
- lacking fiber BUT ALSO lacing animal protein and fat
- blacks in South Africa had acidic poop despite comparable fiber intakes, but sub-saharan Africans had these high SCFAs -> resistant starch
- resistant starch acts in the same way as fiber in colon, as a prebiotic
insoluble fiber vs. soluble fiber
INSOLUBLE = fiber that doesn’t dissolve in water; considered “gut-healthy” b/c of laxative effect; adds bulk to diet; helps prevent constipation; “broom” for GI tract
SOLUBLE = fiber that dissolves in water; attracts H2O, forming a gel that delays gastric emptying, making you feel full; beneficial for insulin sensitivity; can help lower LDL
How many Americans get enough fiber in their diet?
3% get enough fiber in their diet
What is the 5:1 rule?
for every 5 grams of carbohydrates we eat, we should aim for 1 gram of fiber (if not at 5:1, at least get as close to it as we can for any given food/meal)
5 fiber facts from The Gut Health M.D. podcast?
- fiber is consistently associated with longevity (decreased risk in having AND dying from a heart attack, stroke, diabetes, colon cancer; live longer, lose weight)
- fiber is the preferred food of the gut bacteria
- fiber rewards us with short-chain fatty acids (a postbiotic), which has many healing benefits
- all plants contain fiber, especially prebiotic fiber; all plants feed different microbiomes; aka the sources of our fiber intake matter!
- eating a diversity of plants for every meal is the best way to optimize gut microbiome
Relationship b/w SCFAs and the human microbiome?
- provides energy to the cells of colon
- aids in formation of mucus
- regulates body’s inflammatory response
- possesses anti-cancer effects
Quick Fiber check tool
this awards points to types of food a person eats in a day (7 points to beans/lentils, which are high in fiber, all the way down to 0 points for no-fiber foods like meat, dairy, eggs, soda)
What is some ARCHEOLOGICAL evidence that suggests that humans have evolved to be predominantly plant eaters?
- tools used for plant processing, like grinding stones and mortars
- presence of plant seeds at archeological sites (Turkey and Rome - gladiators were most likely vegetarians)
What is some ANTHROPOLOGICAL evidence suggesting that humans have evolved to be predominantly plant eaters?
- dental structure = we have rounded, square teeth while carnivores have triangular, sharper teeth
- digestive tracts = relatively long (also true of other herbivores)
What is the impact of plant-based eating (even a single meal) on blood flow?
- a single ANIMAL-based meal can impair blood flow, with up to 27% decrease in endothelial function
- plants improve endothelial function and blood flow
Protein digestion and how ammonia is safely removed from the body?
- when proteins are digested, they are broken down into constituent amino acids
- these AA’s -> deamination = removing amino group, which contains N
- nitrogen converted to ammonia
- liver converts ammonia into urea
What is the WFPB diet and its relationship w/ heart disease?
WFPB - whole foods plant-based diet that emphasizes whole unprocessed foods, limiting/excluding animal products
- associated w/ lower risk of CVD b/c of positive effects on cholesterol levels, BP, and inflammation
proinflammatory compounds and animal products?
- saturated fats
- heme iron
- advanced glycation end products (AGEs)
- arachidonic acid
Global Burden of Disease study
= largest study of risk factors for disease in history
- concluded that the NUMBER ONE cause of premature death in the U.S. AND number one cause of disability is the standard American diet (high intakes of meat, dairy produced, refined grains and sugars; low intakes of fruits, veggies, whole grains, nuts, seeds)
Of what are proteins composed?
amino acids!
What’s the idea behind “complete” and “incomplete” sources of protein?
this basically says that sources of protein that have all 9 essential amino acids are COMPLETE and any source of protein that doesn’t is INCOMPLETE
Are plants “incomplete” proteins?
No b/c all plants contain all essential amino acids
What is protein turnover?
the cycle involving both protein SYNTHESIS and protein DEGRADATION in the body; helps maintain an adequate supply of amino acids
How likely is protein DEFICIENCY vs. protein EXCESS?
protein deficiency is not a concern in industrialized countries, but common in regions where the amount and variety of foods are limited; protein excess does not cause adverse health outcomes
Kwashiorkor’s disease
a form of protein-energy malnutrition often characterized by extensive edema (swelling) in the extremities (hands, feet); often starts in the legs but later involves the entire body -> abdominal distention and intestinal parasites
