Nutrition and Health Science Flashcards
Characteristics of low GI foods
Limited shelf life
Predominantly found on the perimeter of the grocery store
One protein block in grams
7g
One block of carbs in grams
9g
One block of fat in grams
1.5g
Assumes 1.5g contained in protein source. A meal therefore contains 3g of fat per block.
What is the glycemic index?
A measure of a food’s propensity to raise blood sugar.
Dr Uffe Ravnskov on how we can be certain his work was not biased.
We can’t. “Everybody must gain the truth in an active way. If you want to know something you must look at all the premises yourself, listen to all the arguments yourself, and then decide for yourself what seems to be the most likely answer.’
Heart disease: Traditional model v deadly quartet
Traditional model
Obesity causes glucose intolerance, hypertension and hypertriglyceridemia
Deadly quartet
Obesity (Specifically upper body), glucose intolerance, hypertension and hypertriglyceridemia all correlates of hyperinsulemia.
Obesity is a symptom, not a cause.
Blood cholesterol v dietary cholesterol
Body produces 3-4x the cholesterol consumed.
Production increases when little is consumed, decreases when more is consumed.
No correlation between blood cholesterol and artherosclerosis (Coronary heart disease precursor/correlate). Sufferers just as likely to have low blood cholesterol. Degree of artherosclerosis on autopsy unrelated to diet.
Dr Uffe Ravnskov on how we can be certain his work was not biased.
We can’t. “Everybody must gain the truth in an active way. If you want to know something you must look at all the premises yourself, listen to all the arguments yourself, and then decide for yourself what seems to be the most likely answer.’
Heart disease: Traditional model v deadly quartet
Traditional model
Obesity causes glucose intolerance, hypertension and hypertriglyceridemia
Deadly quartet
Obesity (Specifically upper body), glucose intolerance, hypertension and hypertriglyceridemia all correlates of hyperinsulemia.
Obesity is a symptom, not a cause.
Blood cholesterol v dietary cholesterol
Body produces 3-4x the cholesterol consumed.
Production increases when little is consumed, decreases when more is consumed.
No correlation between blood cholesterol and artherosclerosis (Coronary heart disease precursor/correlate). Sufferers just as likely to have low blood cholesterol. Degree of artherosclerosis on autopsy unrelated to diet.
Things reduced by intermittent fasting
Blood lipids (Triglycerides and LDL cholesterol)
Blood pressure
Markers of inflammation
Oxidative stress
Risk of cancer
Things increased by intermittent fasting
Cellular turnover and repair
Later in the fast:
Fat burning
Growth hormone
Metabolic rate
Things improved by intermittent fasting
Appetite control
Blood sugar control
Cardiovascular function
Effectiveness of chemotherapy
GLUT4 purpose, types and research results
Glucose transporter
Insulin and exercise both capable of lowering blood glucose levels (Imports into cells to be used/stored)
Clarifies why post workout carbs don’t elicit as large an insulin spike as expected.
Diabetics benefit from exercise (See above.) No side effects as with prescription drugs.
