Pt 2 of Test 3 Flashcards
what are the components of food that are needed to perform physiological body functions
nutrients
what are the 5 things nutrients include
- carbs
- proteins
- lipids
- minerals
- vitamins
what percent of americans are overwight
70%
what percent are with type 2 diabetes
10%
describe Nikolai N Anichkov’s theory or atherosclerosis (1913)
he took rabbits and fed them straight cholesterol and dissected them after a period of time. they all ended up having bad atherosclerosis (buildup of plaque) and found it can kill them
describe Ancel Keys 7 Countries Study and coronary heart disease
his chart balances cal intake from fat vs cardiovascular disease. he graphed 7 major countries. said that the more fat you eat, the more chances you have or cardiovascular disease/death. this was a LIE and faked some of the data
did anything change after the theories of cholesterol and fat intake increasing risk of heart disease
no. it still remained the 1st/2nd cause of death over the 75 year period. there was also better medications and sources to lower intake and still nothing changed.
carbohydrates are sugars or polysaccharides that are digested into simple sugars for an important what
energy source (makes glucose for the body)
what is a wonderful energy source for the brain
carbohydrates
what are the 2 main types of carbs
- complex carbs
- refined grains
what are complex carbohydrates
“good” source of vitamins and minerals (beans, whole grain products, nuts, fruits)- sort of healthy
what are refined grains
“bad” should be minimized in the diet because fiber and vitamins are removed (white bread, cake, cookies)- bad for you. fiber is removed only sugar and water remain
what Will cause an insulin spike in your system
refined grains
refined sugars and fructose sweeteners may contribute to
obesity (heart disease and liver diseases) and increased insulin release leading to a spike (potential for type 2 diabetes)
what happens with insulin if you eat a few doughnuts
there will be a spike in blood sugar. therefore, body will crank out insulin to try to control the spike. if no insulin, body may take in all sugar and dumps into liver which is BAD
what contains a surprinsingly large amount of sugar
juices and softdrinks
main way to reduce dietary sugars
eat fewer sweets, soft drinks; eat fruits
proteins are digested into how many different amino acids and what are they used for
20 amino acids used to produce cellular proteins
how many amino acids must be attained through the diet and what are they called
essential amino acids and there are 8
essential amino acids cannot be stored in the body, thus small amounts need to be ingested on a daily basis. how many servings
2 meat servings
what are the 2 types of proteins
- complete proteins
- incomplete proteins
what are complete proteins
have all essential amino acids usually derived from animals such as meat and dairy. non-animal sources are tofu, soymilk, food from soybeans
what have all essential amino acids
complete proteins
what are incomplete proteins
ones that lack at least 1 essential amino acid (legumes, nuts, grains)
an overabundance of proteins can lead to calcium loss in urine which can lead to
kidney stones
eating red meat as a source of protein is high in saturated fats can lead to
cardiovascular disease
what is a good alternative to traditional red meat as a protein source
fish
what is the atkins diet
when protein is only used for energy when dietary carbs and fats are restricted (cut off carbs)
many times guidelines of the healthy intake of nutrients lump proteins together such as red meat, poultry, fish and beans (soy) is this correct
no proteins are no all equal and it does not differentiate proteins and the fats is contains (complex vs refined grains)
fatty meats- especially fatty red meats and processed meats can lead to
increased risk of heart disease and cancer