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BIO 135 - Nutrition And Health > LO 1 - Class 2 > Flashcards

LO 1 - Class 2 Flashcards

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1
Q

What is the chemical makeup of a carbohydrate?

A

Carbon + hydrogen + oxygen

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2
Q

What are your sources of carbohydrates?

A

Typically only plant foods, milk is the only exception

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3
Q

Carbohydrates are the _______ burning micronutrients, providing _______ mental and physical energy requiring ______ digestion

A
  1. Fastest/cleanest
  2. Virtually instant
  3. Little or no
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4
Q

______ is the storage form of carbohydrates

A

Glycogen followed by fat

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5
Q

What is the ideal percentage of your diet to come from carbohydrates?

A

50% (maybe higher for athletes and vegetarians)

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6
Q

Describe carbohydrate deficiency

A

Very rare unless in starvation mode however, temporary drops and blood glucose are possible

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7
Q

Describe what happens to the body in excess of carbohydrates

A

Can give rise to type 2 diabetes, obesity, mood swings, candidiasis, dental caries

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8
Q

What do polysaccharides consist of?

A

Starch and fiber

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9
Q

What are three examples of monosaccharides?

A
  1. Glucose (blood sugar)
  2. Fructose
  3. Galactose
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10
Q

Give three examples of disaccharides

A
  1. Lactose
  2. Sucrose (table sugar)
  3. Maltose
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11
Q

What are the benefits of dietary fiber?

A
  1. Helps speed transit time of residue through the body
  2. Helps stabilize blood sugar levels by slowing down the rapid conversion of carbohydrates into sugar
  3. Soluble fiber has been shown to reduce LDL or “bad” cholesterol
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12
Q

________ is the indigestible portion of plant food that our bodies cannot break down

A

Dietary fiber

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13
Q

What is soluble fiber?

A
  1. They have a gel forming ability that helps delay gastric emptying
  2. Effective in lowering blood cholesterol levels
  3. E.g. pectin’s, gums, psyllium
  4. Sources include oats, lentils, apples, nuts, flax seeds
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14
Q

Describe insoluble fiber

A
  1. Does not dissolve in water
  2. Have a laxative effect
  3. Add bulk to the diet
  4. Helps speed up the process of waste removal from the body
  5. Sources include whole wheat, whole grains, root vegetables and skins, barley, brown rice
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15
Q

Describe the function of carbohydrates

A
  1. Provide fast and efficient fuel
  2. Our digestive systems handle all carbohydrates and much the same way - it eventually breaks them down, except for indigestible fibers, into glucose in the bloodstream
  3. The end product of carbohydrate metabolism is glucose - a simple sugar that fuels the body
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16
Q

We can measure the rate at which a carbohydrate raises blood sugar levels through the ________

A

Glycemic index (GI)

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17
Q

Instead of avoiding carbohydrates, we need to focus on ________ carbohydrates and minimize our intake of ________

A
  1. Low glycemic index
  2. Simple sugars
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18
Q

What are the advantages of simple sugars

A
  1. Clean burning, fast, efficient fuel
  2. Appropriate for periods of high intensity exercise to counter hypoglycemia
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19
Q

What are the disadvantages of simple sugars?

A
  1. Higher cariogenicity than polysaccharides
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20
Q

What is the macronutrient breakdown of a healthy plate?

A
  1. Half a plate of carbohydrates (fruits and vegetables)
  2. A quarter plate of protein
  3. A quarter plate of whole grains
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21
Q

Many diets encourage the diminishment of carbohydrates as a weight loss strategy, however the DraStic reduction in carbohydrates can give rise to health problems such as…

A
  1. Nutrient deficiencies - lack of B vitamins, iron, and notably fiber
  2. Bouts of hypoglycemia
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22
Q

What are the main takeaways you need to understand about sugar?

A
  1. We need it - normal levels of sugar consumption is not thought to contribute to health problems
  2. The world Health organization states that are sugar consumption should be limited to 25 g of sugar per day (equal to 6 teaspoons)
  3. These recommendations are put in place to help lower the risk of obesity and dental decay
  4. This is less about intrinsic sugars - the sugars that are naturally occurring in plants
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23
Q

Which sugars have the highest cariogenicity?

A
  1. Sucrose
  2. Fructose/glucose (honey)
  3. Fructose
24
Q

What is the benefit of artificial sweeteners?

A

Sugar substitutes are tooth friendly because they are not fermented by bacteria, however we do not know the long-term health effects of artificial sweeteners and asparatames

25
Q

How should dental clients combat the impact of sugar on their teeth?

A
  1. Drink water after ingesting sugar
  2. Add buffer foods that include fat or protein with your fruit
26
Q

Describe the Stephan curve

A
  1. After a simple carbohydrate is ingested, metabolism begins within 2 to 3 minutes. Bacteria ferment the carbohydrate into acid and once the acid is trapped under the plaque there is less effective dilution buffering, and washing action created by saliva
  2. The plaque pH response to fermentable carbohydrates is called the Stephan curve
  3. According to the Stephen curve acid concentration increases and plaque pH falls for a certain period after ingestion of fermentable carbohydrates before returning to its normal value
27
Q

What is the Stephen Curry value for liquid sugars, solid or sticky sugars, and slow dissolving sugars?

A
  1. 20 minutes
  2. 30 minutes
  3. 40 minutes
28
Q

What is the frequency of intake principle?

A
  1. The more frequently an individual is exposed to fermentable carbohydrates, the greater the risk of demineralization - two people can eat the same amount of carbohydrates in one day but the one who eats more frequently has the greatest risk of decay
29
Q

What are the factors involved in the caries process?

A
  1. A susceptible host, frequency and timing of fermentable carbohydrate intake, and absence or presence of karyostatic foods (proteins and fats)
  2. Susceptibility will also be influenced by how vulnerable a particular individual’s teeth are to demineralization
30
Q

What is the importance of salivary flow?

A
  1. Provides a buffering effect against fermentable carbohydrates
  2. It helps transport food out of the mouth, increases the potential for remineralization, and assists in neutralizing acid
  3. Saliva also contains antimicrobial agents that prevent bacteria from adhering to the tooth surface in the first place
31
Q

What is common between dental decay and other leading chronic diseases in canada?

A

Share common nutrient-related factors

32
Q

Dental decay affects _______ of Canadian children aged 6 to 11 and _______ of Canadian adults over their lifetime

A
  1. 57%
  2. 96%
33
Q

How can we reduce caries risk?

A
  1. Eat fewer simple sugars and be mindful of the frequency of intake throughout the day
  2. Consume healthy fat and or protein along with carbohydrates as a way of preventing falling pH levels
  3. Have an adequate intake of water at the time of fermentable carbohydrates are consumed
  4. have non nutritive sweeteners such as aspartame, saccharin, sucralose, and stevia which are not metabolized by bacteria into acid and are considered cariostatic
  5. Eat less often between meals
  6. Brush twice a day and floss once a day using fluoridated toothpaste
  7. Use xylitol gum or mints to increase salivary flow
34
Q

What is the chemical makeup of protein?

A
  1. Carbon + hydrogen + oxygen + nitrogen (sometimes sulfur and phosphorus)
35
Q

What is the source of protein?

A

Can come from animal or plants

36
Q

What is the fuel rating of protein?

A

Poor - it is the last resort, the body Burns macronutrients in the following order carbohydrate, fat, protein

37
Q

What is the ideal intake of protein?

A

About 25% of diet (higher for athletes, during pregnancy, and infancy)

38
Q

What is the protein deficiency disease?

A

Kwashiorkor (protein wasting disease)

39
Q

What happens when there is excess protein in the diet?

A
  1. Fat - any energy producing nutrient in excess will cause this
  2. Kidney impairment in susceptible host
  3. Gout
40
Q

________ is the building block of all structural components in the body including muscle tissue, connective tissue, hormones, and enzymes

A

Protein

41
Q

Protein is present in ______ and is the principal source of _______ for the body

A
  1. Every cell of the body
  2. Nitrogen
42
Q

In addition to building muscle, what is protein vital for?

A

Mood, alertness, and concentration - almost all of the brains neurotransmitters are made of protein

43
Q

There are ________ amino acids required for human health

A

20 (billions of protein associated with life are all made from different combinations of 20 amino acids)

44
Q

Essential amino acids are required to come from ________, while not essential amino acids are _______

A
  1. The diet
  2. Synthesized by the body
45
Q

What are sources of complete protein?

A

Animal protein

46
Q

Why aren’t plant sources considered complete proteins?

A

They are either missing one or more essential amino acid or do not have them in sufficient quantities

47
Q

The number of amino acids determines the type of protein what are the three types of protein chains?

A
  1. Dipeptide (two amino acids)
  2. Tripeptide (three amino acids)
  3. Polypeptide (more than three amino acids)
48
Q

_______ measures how well proteins from food are converted into body proteins

A

Bioavailability (ranges from 1 to 100)

49
Q

Why are meat sources of protein technically better even when plant proteins have very high amounts of protein?

A

Because the serving sizes of meat are smaller for how much protein you get whereas you would have to eat pounds of a vegetable to get the same amount

50
Q

What physiological functions are protein responsible for

A
  1. Generation of new body tissue -ially during growth stages such as infancy, childhood, adolescence, and pregnancy
  2. Tissue repair - there is a constant breakdown and build up of proteins in the body
  3. Production of essential compounds - enzymes hormones structural compounds such as collagen that’s abort the skin, bone, teeth, and tendons
  4. Regulation of fluid balance - helps maintain fluid balance, deficiency could result in swelling
  5. Resistance to disease - the body’s main protection from disease (antibodies) are proteins; therefore deficiency can compromise the immune system
  6. Mood- proteins are the basis of most of the brain’s neurotransmitters
  7. Energy - this is not the main function of protein but when caloric intake from carbohydrate and fat is inadequate, the body will eventually break down protein for energy
51
Q

What food has the best concentration of protein?

A

Chicken (followed by beef and turkey)

52
Q

Which groups are at risk for low protein?

A
  1. The elderly
  2. Low income groups and under-educated populations
  3. Vegetarians
  4. The chronically ill (impaired digestion) or recovering from surgery and in a weakened state
53
Q

What does PEM stand for?

A

Protein energy malnutrition

54
Q

What body structures can protein energy malnutrition affect?

A

The whole body including the oral facial complex, however healthy adults rarely suffer from serious protein deficiencies unless there is another systemic issue preventing proper synthesis of amino acids

55
Q

What can protein malnutrition during key developmental stages (prenatal and postnatal) lead to?

A
  1. Smaller molars
  2. Significant delayed eruption and exfoliation of baby teeth
  3. Slowed development of the lower jaw, creating crowding and rotated teeth
  4. May also contribute to necrotizing ulcerative gingivitis (usually seen an individual’s with depressed immune systems caused by nutritional deficiency deficiencies, stress, and anxiety)

BIO 135 - Nutrition And Health (9 decks)

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