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NFS284 > Lecture 7 > Flashcards

Lecture 7 Flashcards

1
Q

Modern Diet

A

Carbs are basis of modern diet

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2
Q

Intake of Carbs in Today’s Diet

A

is more refined
13% kCal comes from added sugars in
- Desserts, Beverages, and prepared snack

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3
Q

CFG recommends

A

more unrefined carbs like whole grain, veggies, legumes and fruits
1/2 all grains serving be whole grain
Decrease intake of refined carbs and added sugars

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4
Q

Whole grains contain:

A

Bran layers: Good source of fiber and vitamin
Germ: Good source of veggie oils and Vita E
Endosperm: Contains starch and some protein

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5
Q

Refined Grains

A

Are largely from endosperm

Mostly starch

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6
Q

Refined Grains sold in Canada

A

may be enriched with thiamin, riboflavin, niacin, iron and fortified with folate
Do not have Mg, Vita E, B6 or other nutrients lost during processing
12 grains not whole wheat, refined with added

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7
Q

Major dietary Monosaccharides

A

Glucose/Fructose - Fruits, Veggies, HFCS (sticking agent)

Galactose -Bonded to Glu to make lactose

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8
Q

Major dietary Diasaccharides

A

Sucrose - Fru+Glu - Fruits, veggies, table sugar
Maltose - Glu+Glu - Germinating seeds, starch digestion
Lactose - Glu+Gal - Milk and milk products

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9
Q

Polysaccharides

A

Glycogen
Starches - Amylose and Amlyopectin (branched)
Cellulose

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10
Q

Glycogen

A 
Carb storage in animals
Liver (100-200g) released in blood
Muscle (200-300G) for muscle use
Stored with water - 1g glycogen = 5-10g water
Not found in foods
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11
Q

Raw Starch

A

In plants
Packed in Granules
Semi-crystalline structures
Resistant to digestion

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12
Q

Starch - Cooking in moist heat

A 
Gelatinization
– Starch granules swell with water
– Crystalline structure disrupted
– Molecules disperse and become entagled (viscous)
– Gelatinized starch is rapidly digested
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13
Q

Starch - Cooling cooked starch

A

Retrogradation
– Molecules partially re-associate
– Formation of resistant starch

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14
Q

Dietary fibre

A

Polysaccharides and lignin not digested by human
enzymes
Insoluble and Soluble fiber

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15
Q

Funtional fibre

A

Indigestible carbs have beneficial physiological effects

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16
Q

Total fibre

A

Sum of dietary fibre and functional fibre

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17
Q

Soluble fibre

A

Dissolves in water or absorbs water to form viscous
solutions.
Fermented by colonic bacteria
Includes pectins, gums and some hemicelluloses.

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18
Q

Insoluble fibre

A

Does not dissolve in water.
Incompletely fermented in colon.
Includes cellulose, some hemicelluloses and lignin

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19
Q

Physiological Impact of Carbohydrates - Digestibility

A

Available CHO - absorbed in small intestine

Unavailable CHO - enters the colon

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20
Q

Physiological Impact of Carbohydrates - Glycaemic Index

A

How much available CHO raises blood

glucose relative to an equal amount of glucose

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21
Q

Digestion & Absorption of CHO - Mouth

A

Chewing
Salivary amylase - Enzyme that begins carbs digestion in the mouth
Breaks carbs in to maltose

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22
Q

Digestion & Absorption of CHO - Stomach

A

Acid inactivates salivary amylase

No Carb digestion

23
Q

Digestion & Absorption of CHO - Pancreas

A

Amylase is made in the pancreas
Secreted into small intestine
Digests starch to oligosaccharides and maltose

24
Q

Digestion & Absorption of CHO - Small Intestine

A

Oligo- & di-saccharides broken down to monosaccharides by brush border enzymes
Monosaccharides absorbed into enterocytes and then enter the blood

25
Q

Brush-border enzymes

A

Sucrase, Lactase,

Maltase, Others

26
Q

Lactose Intolerance

A

Low levels of intestinal lactase
lactose not digested passes to large intestine → gas, pain, diarrhoea
More common in non-Caucasian populations
Treatment: reduce / eliminate dietary lactose
 Cheese low in lactose
 Lactose-free milk / non-dairy milk substitutes

27
Q

Digestion & Absorption of CHO - Large Intestine (Colon)

A

Unavailable CHO

Breakdown carbohydrates via fermentation to produce gases and short-chain fatty acids

28
Q

Colonic Fermentation

A

Short chain Fatty Acids
- Acetate, Propionate, Butyrate
Gases
-H2, CO2, Methane

29
Q

Dietary Fibre

A

AI of fiber is 14 grams for every 1000 kcal
-38 g for male, 25g for female
Most Canadian get 14-21g
Eat whole grain foods, fruits, vegetables, and legumes to increase intake

30
Q

Key Properties of Fibres - Viscosity

A 
pectin, guar, psyllium 
Absorb water 
Create bulk 
Slow gastric emptying, 
decreased glucose
absorption 
CVD, GI, Diabetes
31
Q

Key Properties of Fibres - Fermentability

A

bran, inulin

create SCFA in colon, depends on microflora (GI)

32
Q

Actions of Fibre in GI Tract

A

ADD PIC

33
Q

Impact of Fiber in Diet

A

Lowers plasma cholesterol (-glucans) (sol)
Modifies glycemic response (sol)
Improves function of large bowel (insol/insol)

34
Q

Impact of Fiber in Diet (2)

A

May reduce risk of colorectal cancer, diverticulitus, heart disease, type II diabetes
May compromise nutrient availability (sol)

35
Q

Medical Uses of Fibre

A 
Laxative
Irritable bowel syndrome
Constipation
Diverticular Disease
Lowering Cholesterol
Lowering Blood Glucose
36
Q

Effect of 15g Fibre per Day

A

Lowers cholesterol

37
Q

Fibre and Health - Soluble Fiber

A
  • Pectin, Gums, mucilages
    Found in legumes, fruits, oats, and barley
    +/- metabolic effects
38
Q

Fibre and Health - Insoluble Fiber

A
  • Lignin, Cellulose, Hemicellulose
    Found in fiberous veggies, wheat, rye, and corn
    +/- Stool Bulking
39
Q

Glycaemic Index

A

Glucose from food entering blood / Gluouse x 100%

40
Q

Blood Glucose Response Elicited by Carbs

A

Depends on

  • Nature of monosaccharide
  • Amount consumed
  • Rate of Absorption
41
Q

Nature of monosaccharide

A

Glucose causes response
Sucrose causes less response
Fructose causes no response

42
Q

Amount consumed

A

More glucose causes bigger response

43
Q

Rate of Absorption

A

Fat, Fiber, protein slows down absorption

44
Q

Glycaemic Load

A

GL= g x GI/100

45
Q

Glycaemic Index vs Glycaemic Load

A

Index: qualitative, independent of amount of CHO
Load: Depends on CHO quality and quanitity
- Quantitative: 1 unit = glycameic impact of 1g glucose

46
Q

Health Implications of GI

A

Foods with a low GI:
Role in HEALTH
Role in DISEASE

47
Q

Role in HEALTH

A 
Weight management
Acne
Physical and mental performance
Reduce risk for diabetes, heart disease and other
conditions
48
Q

Role in DISEASE

A

Management of diabetes

49
Q

Nutritive sweeteners

A

Have 4Kcal/g

Sucrose, fructose, honey, brown sugar, sugar alcohol and HFCS

50
Q

Non-nutritive sweeteners

A

Little or no energy

Stevia

51
Q

Sugar Alcohols

A

Less absorption, impact on insulin

Can cause diarrhea when not absorbed

52
Q

Artificial Sweeteners

A

Aspartame Sucralose Saccharine

53
Q

Sugars have no UL

A

Evidence suggests:

  • Behaviour not altered
  • Cancer- insufficient evidence
  • Dental Caries- relationship is complex
  • Diabetes- no evidence
  • Hyperlipidemia-unclear
  • Obesity-relationship is complex
54
Q

CHO Recommendations

A 
RDA is 130g/day for adults and kids
- min needed by brain
AMDR is 45-65%
Carbs should be unrefined
No more than 25% from refined added CHO
CFG recommends little or no added sugar

NFS284 (8 decks)

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