Proteins and Fats Flashcards
Jean Anthelme Brillat-Savarim was a gourment (likes food?) and brought which idea about food?
Tell me what you eat and i will tell you who you are
so the same idea as you are what you eat
What are they talking about in this quote from the journal in 1922:
“Many of the things we eat have lost their valuable food properties through refining and other such commercial preparation”
Even then, the idea that food was too processed and dangerous (bad) for our health was true
The first documentation of “You Are What You Eat” is the book by Victor H. Lindlahr (I don’t think we need to learn the name by heart but recognise it)
What did he criticize in his book (3)
Which claim is nonsense
- Food production methods and unhygienic factories
- Processed food and mass production
- Fast food
-All diseases can be treated with food
T or F
Food is the only determinant of health
False
Genetics, PA levels, the environment, microbes and lifestyle choices can all also affect health although food is important
Food is good in two ways:
- It is a pleasure in life
- It is our fuel
Is it possible for someone to not eat or drink for 16 years? Why?
No, it is not possible as nothing is a perpetual machine (no need for input of energy)
What is metabolism
the total amount of biochemical reactions involved in maintaining the living conditions of the cells (food to ATP)
Other than food, what else is essential for life?
Water, it’s important for all reactions and other bodily functions
On AVERAGE how long can you go without food or water
Food: 10 weeks
Water: 3-5 days
T or F
A prisoner survived 18 days without water in a cell (forgotten in solitary) even if the biological limit is about 3 days
F
There was condensation on the walls of the cell that provided just enough hydration
Is it possible to not eat for a prolonged period? With what effect?
Yes it is possible with poor health (ex: extreme diet and David Blaine, in the box and didn’t eat for 44 days)
After not eating for a long time, someone might have
Hypophosphatemia: low phosphate (necessary for ingestion) makes it hard to refeed.
During starvation, the body switches from ___ supplied by food to ___. This doesn’t require the use of vitamins minerals and electrolytes in the same way as normal glucose metabolism, with the consequence that when glucose is reintroduced, the need for ____ especially ____ , increases. By not being supplied with food there is a lack of ___ ______ and that
affects numerous ____ ____ leading to muscle weakness and potentially fatal respiratory or heart problems (not good fo health)
burning carbohydrates
burning stored fats and proteins
electrolytes
phosphate
phosphate available
cellular processes
page 13 or slide 76 has the whole body composition chart. What is the takeaway from that chart?
Everything in our body is important even if it is in small quantities
T or F
There are as many bacteria (microbes) cells in the body as human cells (0.2 Kg)
True
What are the three macronutrients
Proteins, carbohydrates and triglycerides (fat)
Where can we find glucose and in what foods (name 2 out of 5)?
Glucose is found in carbohydrates but can be made from amino acids in the body if necessary
Foods: grains, fruits, vegetables, legumes, dairy
How many amino acids are essential for life and how many can be made from the first group? In what foods are they found (name 3 out of 8)?
9 essential A.A.
11 can be made
Foods: Meat, fish, eggs, dairy, legumes, nuts, seeds, soy products
What are the 2 kinds of fats and in what foods can they be found?
Omega-3 and omega-6
Foods: butter, avocados, oil, nuts, meat, fish, chocolate
What are the 4 micronutrients?
Water-soluble vitamins
Fat-soluble vitamins
Macrominerals
Trace minerals
T or F
They are called macronutrients because they are less important than macronutrients
F
They are just as important but are needed in smaller amounts
What is another element? in food that is not essential but can still perform functions in the body?
Phytochemicals (chemicals in plants) AKA fibres
What are fibres? What is the recommended daily intake?
Substances that are resistant to the action of digestive enzymes (ex: cellulose, lignin and pectin).
The daily intake is about 25g
What are the functions of fibre (5)
Lowers cholesterol
Dampens spikes in sugar (helps with diabetes)
Controls constipation and diarrhea
Feeds the microbiome (they digest what we can’t) which produces small chain fatty acids that have an immune function
T of F
Proteins are only essential for building muscle
False, they have many more functions
What makes a protein?
Amino Acids form peptides and peptides then form proteins. Proteins can then be folded in many different ways to be used as enzymes
T or F
Only meat will contain enough proteins to serve a full diet
F
Plant products can contain everything needed (vegetarians can have a balanced diet)
What is another essential function of amino acids (from proteins)
They are neurotransmitters
Although adequate daily proteins are necessary, extra ___ leads to muscle growth, not additional ___.
You can’t build muscle without ___
strength training
protein intake
the exercise that comes with it
Protein-enriched foods are advertised as muscle builders and are useful for people who ___
Do regular exercise
If not, the extra protein also comes with extra fats and carbohydrates
To prevent deficiencies and maintain quality of life,
An average sedentary adult should have
When loss of muscle mass starts
Regular exercisers
0.8 g of protein/ Kg (165 lbs adult = 60 g)
1-1.2 g/ Kg (165 lbs adult = 75-90g)
1.2-1.7g/Kg (165 lbs adult = 125g)
T or F
It is beneficial to take extra proteins to make sure you have enough in a day
F
When there are more proteins than needed, amino acids are stored as fats, glucose and energy.
Taking in more proteins is not better, even in bodybuilders
When is it better to consume proteins in relation to strength training?
It doesn’t matter, only the amount is important
What are the 4 types of fats (see exact formation on slide 154/ p26)
Polyunsaturated fats
Monosaturated fats
Saturated fats
Trans fats
In order which are the “worst” and “best” fats?
WORST
saturated
polyunsaturated
monosaturated
BEST
What are the functions of fats (5)?
Energy production
Protect organs by cushioning
Part of the cell membrane
Help with fat-soluble vitamin absorption
Needed to form important biochemicals
What is the difference between Omega-3 and Omega-6
Where the double bound is situated on the glycerid
In the omega-3 category, what number of carbons is healthier?
C20 and C22 fatty acids
What are 2 molecules that can be made from fats and what are their function?
Prostaglandins: immune function, kidney function, regulating blood pressure, fever and pain
Endocannabinoids: regulate appetite, mood, metabolism and inflammation
What are the advantages of Omega-3 (6)
Reduce blood triglycerides
Reduce heart arrhythmia (weak evidence)
Lower heart rate and blood pressure
Anti-coagulant
anti-inflammation
Improved cognitive function (weak evidence)
This is why in CERTAIN CASES, fish oil (fat) can be prescribed for health benefits
What can fish oil do (pros and cons)
PROS:
In certain cases, fish oil (fat) can be prescribed for health benefits when the pros outweigh the cons
CONS:
for the general population, fish oil supplements might be a risk factor for atrial fibrillation and stroke
T of F
Food is always the first choice even if the same things can be found in supplements
True
It is always better to seek nutrients in food rather than supplements. Supplements are useful when the food cannot be consumed
What is the problem with fat in our current nutrition?
there is too much fat and it is easier to consume Omega-6 (less good) than omega-3 which is better for our health
Why do we eat ultra-processed foods even if we know they are not good? Why are they not good?
they are tasty cheaper and more marketable but they contain more fat, sugar salt and seed oils than meals prepared at home. They also come in plastic which can add concerns about traces of chemicals
Why is it bad to have more Omega-6 than omega-3 In our diet?
Omega-6 is pro-inflammatory. and can lead to chronic inflammation
Omega-3 is anti-inflammatory
A ___ in the proportion of ultra-processed foods in the diet was associated with a ___ increase of greater than 10% in risks of overall cancer
small (10%)
significant
