HEALTH EFFECTS OF SUGAR+ Flashcards
- Added sugar has a high-calorie content but is almost
empty in nutrient content (empty foods) - Naturally occurring sugars are acceptable because
they are accompanied by nutrients - Sugar is not bad but nutritious foods must come first
NUTRIENT DEFICIENCY
The gradual decay and disintegration of a tooth
DENTAL CARIES
CHO foods that can support bacterial tooth growth
BREAD, BANANA, MILK, SUGAR
Health effects of sugar
NUTRIENT DEFICIENCY
DENTAL CARIES
HEART DISEASE
DIABETES
GI DISTURBANCES
CANCER
● Response to how quickly glucose is absorbed after a
person eats
● How high blood glucose rises
● How quickly it returns to normal
● Different foods have different effects on blood glucose, it
depends on the glycemic index
GLYCEMIC RESPONSE
Is a method of classifying foods according to their
potential to raise blood glucose
GLYCEMIC INDEX
● Are CHO - will yield 2 to 3 kcal/gram
● Side effects are gas formation and abdominal discomfort
● Do not contribute to dental caries.
● Mannitol and Sorbitol
SUGAR ALCOHOLS
● Non-energy yielding, non-nutritive sweeteners, not a
CHO
● Make food taste sweet without promoting tooth decay
● Will not automatically lower energy intake
● Saccharin, acesulfame-K, aspartame, neotame, and
sucralose
ARTIFICIAL SWEETENER
saliva contains this which breaks down starch, glycogen and dextrins into glucose, maltose and maltotrose
SALIVARY AMYLASE
this is where digestion occurs
MOUTH, STOMACH AND SMALL INTESTINE
● Fats and Oils
● The fatty content of meat and fats in the body
● Predominate in the body in the diet and in the body
● Composed of 3 FA + Glycerol
TRIGLYCERIDES
a small water-soluble compound
GLYCEROL
Our bodies needs this in order to absorb certain fat soluble
nutrients such as vitamins A, D, E, and K, along with
beta-carotene
FATS
Organic compounds with a chain of C atoms with H
attached and an acid group at one end differ in chain
length and saturation
FATTY ACIDS
Refers to the number of C in FA
CHAIN LENGTH
■ Refers to its chemical structure, especially the
number of H the C in the FA are holding
■ The more hydrogen atoms attached to those C
the more saturated the FA
SATURATION
■ More H atoms attached to those C atoms
■ Fully loaded with hydrogen and has only
single bonds with the C
SATURATED FATTY ACIDS (SFA)
■ H atoms are missing in the FA chains
■ The degree of unsaturation in the FA in a fat,
influences the health of the body
UNSATURATED FATTY ACIDS (UFA)
1 point of unsaturation
monounsaturated fatty acids
more points of unsaturation
polyunsaturated fatty acids
soft at room temperature and melt more easily
UNSATURATED FATTY ACIDS
are more resistant to oxidation and lesser chance for rancidity
saturated fats
spoils most readily because their double bonds are unstable
polyunsaturated fatty acids
cannot be made from other substances in the body, must be obtained from the food or from the diet
essential fatty acids
● Found in the seeds of plants and in the
oils produced from the seeds
● Some food sources are; vegetable oils,
seeds, nuts, whole grain
linoleic acid-omega 6 fatty acids
● Belongs to a family of PUFA
● Contains EPA and DHA in fish oils
● Impressive roles in metabolism and
disease prevention
● Needed for normal brain development
linoleic acid- omega 3 fatty acids
● Lecithin and Cephalin
● Found in brain, bile and nerve tissues
● Formed in all cells of the body
● Some are circulated in the blood to combine with fatty
metabolites make phospholipids more H2O soluble
● Act as emulsifier
● Help to keep other fats in solution in the watery blood
and body fluids
● Lecithin used to build cell membranes are made from
starch by the liver (nondietary essential)
● Soluble in both water and fats
PHOSPHOLIPIDS
Precursor of vitamin D
STEROLS
a kind of sterol; most familiar sterol
cholesterol
- bad cholesterol
- form deposits of cholesterol
low density lipoprotein
- good cholesterol
- will trap and deliver cholesterol out from the body
high density lipoprotein
cholesterol from plant
ergosterol
cholesterol from fish liver oils
calciferol
the body’s capacity in storing fat is limited
false; unlimited
an enzyme that promotes fat storage in fat cells and muscle cells
lipoprotein lipase
a hormone produced bye the stomach cells that will stimulate appetite
gherilin
the body’s fat which consists of masses
of fat storing cells, when there are
surplus of energy, new fats cells are
readily produced
adipose tissue
_____ in the skin provide a radiant complexion,
help nourish the hair and make it glossy
● Insulate the body against extreme temperature
● Protect the body’s vital organs from shock
natural oils
● Is loaded with heart-healthy omega-3 fatty acids
● 1 T (15 ml) contains 7, 196 mg of omega-3 fatty acids
● Contains alpha-linolenic acid (ALA), a form of omega-3
FA that is converted into active forms of omega-3, like
EPA & DHA
● Men = 1,600 mg of ALA for men and 1,100 mg for
women
● For just one tablespoon the body can meet and exceed the
daily ALA needs
● Omega-3 fatty acids are essential to health and have been
associated with benefits like reduced inflammation,
improved heart health and protection for the brain against
aging
flaxseed oil
● Rich in oleic acid, a very healthy fat
● Reduces cholesterol and improves heart health
● High in lutein, an antioxidant that has benefits for the
eyes
● Enhances the absorption of important nutrients
● May reduce symptoms of arthritis
● Improves skin and enhances wound healing
avocado oil
● Is rich in Healthy Monounsaturated Fats
● Contains large amounts of antioxidants
● Has strong anti-inflammatory properties
● May help prevent strokes
● Is protective against heart disease
● Is not associated with weight gain and obesity
olive oil
● Help lose weight and cut the risk of heart-related disease
● Known to have a light texture, neutral taste and mild in
flavor that does not overwhelm the taste of other
ingredients, thus making it a great choice for both
sauteing and baking
● Contains both omega-3 and omega-6 fatty acids
● Has 7% saturated fat, which helps cut cholesterol levels
● Also help reduce inflammation and joint stiffness
● Contain small amounts of trans fat, which is harmful to
health
canola oil
● Groundnut oil made from the edible seeds of peanuts that
actually develop underground
● 20% saturated fat, 50% (MUFA) and 30% (PUFA)
● Oleic acid, or omega-9 are the main types of MUFA
● It also contains high amounts of linoleic acid, a type of
omega-6 fatty acids, and smaller amounts of palmitic
acid, a saturated fat, that may not be a good thing cause it
may lead to inflammation and various health problems
peanut oil
● Has about 90% saturated fat, which is a higher
percentage than butter (about 64% saturated fat), beef fat
(40%), or even lard (also 40%)
○ Too much saturated in the diet is unhealthy because
it raises “bad” LDL cholesterol levels, which
increases the risk of heart disease
● However it contains monochain triglycerides MCTs, that
are straightly converted by the liver into energy or turns
them into ketones
● Ketone can have powerful benefits for your brain, and
researchers are studying ketones as a treatment for
epilepsy, Alzheimer’s disease, and other conditions
coconut oil
● Is a good source of – Vitamin K, E, Choline, P and Zn
● Is also high in Se
○ This antioxidant supports healthy thyroid fxn and
may reduce the risk of cognitive decline and cancer
● Contains the (ALA) a “good fat” that can reduce the risk
of heart disease by 10% when part of the dalit diet
● Can lower cholesterol levels, reduce levels of
triglycerides, reduce risk of heart disease, heart attacks,
and stroke
● Potential risk is it can cause a severe allergic reaction for
people with a nut allergy
walnut oil
● Are a good source of healthy fats, protein, B vitamins,
minerals, fiber, antioxidants, and other beneficial plant
compounds
● May aid blood sugar control, combat arthritis pain, and
lower cholesterol
● Is practically free of toxic components
● The oil contains more unsaturated fatty acids than many
other vegetable oils
sesame oil
● The linoleic and linoleic acids might
help prevent “hardening of the arteries” lower
cholesterol, and reduce the risk of heart disease
● contains chemicals that may thin the blood to
prevent clots, widen blood vessels, lower blood pressure,
and stimulate the heart
● Diabetes – might increase blood sugar
● Surgery – since ____might slow blood clotting,
there is a concern that it could increase the risk of
bleeding during and after surgery
safflower oil
● is loaded with monounsaturated and
polyunsaturated fats which provide the body with a good
source of fuel
● Research shows that including this in the diet
can effectively lower our total cholesterol levels as well
as the build-up of “bad” low-density lipoprotein (LDL)
cholesterol
● However, has been shown to release toxic
compounds when heated to higher temperatures over time
sunflower oil
● Is high in Vitamin E and phenolic antioxidants. It’s also a
rich source of omega-6 polyunsaturated fats
● One noted risk of this oil is that some types may contain
high levels of Polycyclic Aromatic Hydrocarbons
(PAHs), which can be dangerous to human health
○ PAHs have been found to cause cancer in some
animals
● high in fat, and therefore
should be consumed in moderation
grapeseed oil
