Lecture 13: Nutrition Flashcards
How is the obesogenic state advantageous from an evolutionary perspective?
we are meant to store fat (heat, famine,etc)
lean adipose tissue
anti-inflammation
antioxidants
insulin sensitivity
angiogenesis
obese adipose tissue
inflammation
oxidative stress
insulin resistance
dysfunctional angiogenesis
helpful foods
milk, fruit, nuts and seeds, whole grains
essential nutrients: required for 5
adequate growth, repair, function, reproduction and longevity/disease prevention
What are the 6 essential nutrients?
vitamins, minerals, protein, fats, water, and carbohydrates.
vitamins and minerals (V&M)
micronutrients
Water soluble vitamins
B and C
Fat-soluble vitamins
A,D,E,K
CAN BE STORE
Vitamins benefits 7 (immune, cancer, bones, skin, protein & carbs, blood, brain)
- boosting the immune system
- helping prevent or delay certain cancers, such as prostate cancer
- strengthening teeth and bones
- aiding calcium absorption
maintaining healthy skin - helping the body metabolize proteins and carbs
- supporting healthy blood
- aiding brain and nervous system functioning
Major minerals help the body to do the following: 3
balance water levels
maintain healthy skin, hair, and nails
improve bone health
Trace minerals help with: 6 (bones, blood, immunes)
- strengthening bones
- preventing tooth decay
- aiding in blood clotting
- helping to carry oxygen
- supporting the immune system
- supporting healthy blood pressure
Protein (2) benefits (growth, cells, tissues)
- ensuring the growth and development of muscles, bones, hair, and skin
- forming antibodies, hormones, and other essential substances
serving as a fuel source for cells and tissues when needed
Healthy fat helps (9) (cell, blood, muscle, brain, V&M, hormone, immune)
- cell growth + new
- blood clotting
- reducing the risk of heart disease and type 2 diabetes
4.muscle movement
5. balance blood sugar
6. brain functioning
7. mineral and vitamin absorption
8. hormone production
9. immune function
Carbohydrates (CHO) helps (5) (immune, brain, energy, digestive)
- the immune system
- brain function
- the nervous system
- energy to perform tasks
- digestive function
Water helps (6)
- flushing toxins out
- shock absorption
- transporting nutrients
- preventing constipation
- lubrication
- hydration
2 other nutrients
Fibre and ETOH
REGULATION of Appetite 4
- Insulin from the pancreas: signals fullness
- Adipose tissue - fat cell -> leptin: signals fullness
- Stomach -> ghrelin through blood stream: signals hungry
- Nervous response -> cortisol (stress): signals hungry
How does sleep affect the regulation of these hormones, and therefore, appetite?
lack of sleep => leptin decrease and ghrelin increase => overeat
Blood glucose control is linked to chronic disease
MetS, type 2 diabetes, chronic pain, chronic kidney failure, Alzheimer’s…)
Factors that impair the body’s ability to respond to insulin and elevate BG levels 4
obesity (chronic inflammation), genetics, age, medication interactions
Dietary management of BG control is through
glycemic response of food
Type I diabetes
(Insulin, name, symptoms, cure, treatment)
- pancreas produces little to no insulin
- insulin-dependent diabetes
- symptoms: increased thirst, frequent urination, hunger, fatigue, and blurred vision
- cannot be prevented or cured
- requires injection for life
type II
(Insulin, name, symptoms - 5)
- doesnt’ respond to insulin (receptor shut down)
- insulin-resistant
- symptoms: plus weight loss, numbness/tingling in hands and feet, dry skin, sores that heal slowly, frequent infections
Type 3 diabetes
Alzheimer’s due to impaired insulin signaling inside the brain; i.e. the neurons in the brain are unable to respond to insulin. There is less uptake of glucose into the brain which can result in neurodegeneration of brain cells.
use of the GI (Glycemic Index) isn’t a perfect science. It has limitations: 3
1 – individual variation in response
2 – BG response will vary depending on the serving size of the food (GI vs GL)
3 – food combining make the “true” GI response of the meal unpredictable
Glycemic Index
is a standardized method of determining how quickly a certain food can cause a rise it blood glucose (BG) level.
The higher the Gi number, the faster the rise in BG.
Glycemic load,
takes into consideration the serving size of the food.
is considered a more accurate indicator of change is BG levels
Food characteristics and GI
foods higher in fibre, protein, fat: take a longer amount of time for digestion and absorption. => will be lower in glycemic index,
refined carbohydrates will have a higher glycemic index.
Which foods promote slower digestion, blood glucose control, satiety, and healthy weight management? 5
- low GI/GL CHO
- fibre
- healthy fat
- healthy protein
- water intake (help metabolism to promote fullness)
Soluble fiber
Definition, food sources:4, characteristics, function, benefit
- dissolve in water
- Food sources:
oat bran, apples, sweet potatoes, beans - attracts water and turns into gel
- slow digestation
- lower blood cholesterol
Insoluble fiber (roughage)
Food sources4, made of, function, benefits
Food sources:
bran, whole grain, nuts, seeds, cruciferous vegetables
made of non-soluble cellulose
speeds food through digestive tract
adds bulk to prevent constipation
both soluble and insoluble fiber 2
- pass thru body without elevating blood glucose
- aid blood glucose control and insulin response
high omege6/omega3 ratio
lead to inflammation
omega 6 sources
oils (sunflower, vegetable, safflower, soya)
processed food
omega 3 sources (3) and benefit
fish, fatty acid, essential fat => help promotes anti-inflammatory
Omega 3 fatty acids 3 types and vegan sources
ALA: source of energy: flax, chia, hemp seeds, walnuts
EPA: anti-inflammatory, cardiovasciular function: cold water fish (salmon, sardines)
DHA: anti-inflammatory, cardiovascular function, brain function, visual function: cold water fish
vegan sources: seaweed, nori,..
Eating red, processed meats on a regular basis significantly increases risk for _______ (list 3). Conversely, replacing red meat with ________ reduces risk.
cancer death
poultry, seafood
Why do plant-based protein sources reduce cardiovascular health risk?
Plant-based protein sources are more unsaturated -> lowers LDL cholesterol—> reduce risk for heart disease.
How does the WHO classify red meat?
assigned to Group 2A: Probably Carcinogenic to Humans.
Eating red meat increases risk of which cancers 2
pancreatic and prostate cancer
Cooking meats at high temperatures produces chemicals such as __________ (PAH’s) which increase risk of cancer.3
polycyclic aromatic hydrocarbons and heterocyclic amines.
Over a 20-year study conducted by researchers at the Harvard School of Public Health, those who ate _____ gained weight, while those who ate ____ lost weight every 4 years.
red and processed meat
nuts
Not enough water intake can shift 1
neuroendocrine (cortisol etc) imbalance
underhydration waslinked to
3
increase in premature health
increased risk of developing chronic disease
faster biological aging
symptoms of hypohydration 4
decrease in alertness, attention
decrease in visual and motor skills
change in mood
change in physical (weak, fatigue, dizzy)
