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hlth 230 > Week 3 > Flashcards

Week 3 Flashcards

1
Q

what is the correct order of how food moves through the GI tract?

A

esophagus, stomach, small intestine, large intestine

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2
Q

which of the following is a micronutrient?
-minerals
-vitamins
-carbohydrates
-option a and b
-option a, b, c

A

minerals and vitamins

*we need them in smaller amounts, making them micronutrients

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3
Q

is water considered a macronutrient?

A

yes, we need it in a large amount. not an energy yielding nutrient

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4
Q

Food labels in canada began changing january 1st 2017. which of the following is required on new food labels?

potassium, maganese, magnesium, phosphorus

A

potassium

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5
Q

3 parts of the small intestine in order?

A

duedenum, jejenum, illeum

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6
Q

What do carbohydrates provide as a nutrient? What are some rich foods containing it?

A
  • provide energy for brain and nervous system
  • need in a large amount
  • help keep digestive system healthy
  • within energy limits, keep body lean
  • indigestiable carbohydrates yield little or no energy

carbohydrate rich food:
* plants (almost all of it) (whole grains, legumes, veggies and fruits)
* milk products
* concentrated sugars: soft drinks, candies, cake

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7
Q

How can carbohydrates be categorized?

A

Simple Carbohydrates
* monosaccharides: single sugar
* disaccharide: pairs of monosaccarides

Complex Carbohydrates
* polysaccharides: chains of mono.

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8
Q

What are monosaccharides?

A
  • glucose
  • fuctose
  • galactose
  • all have the same number and kind of atoms, arranged in different ways
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9
Q

what is glucose?

A
  • mildly sweet
  • essential energy source
  • one of the 2 sugars of every disaccharide
  • polysaccharides are primarily made up of glucose
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10
Q

what is galactose?

A
  • nto sweet
  • usually a single sugar
  • fermented milk products (yogurt and aged cheese)
  • found in fermented products bc of the bacteria
  • milk products, occurs as one of the two single sugars here
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11
Q

what is fructose?

A
  • very sweet
  • fruits and honey
  • commerically: high fructose corn syrup (not natural, cornstarch and chemically treated)
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12
Q

What are the 3 disaccharides?

A
  • lactose=glucose+galactose
  • maltose=glucose+glucose
  • sucrose=glucose+fructose
  • joined together by condensation reactions
  • split by hydrolysis reactions
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13
Q

what is lactose?

A
  • milk sugar
  • glucose + galactose
  • principle carbohydrate of milk
  • provides about 1/2 kcalorie in skim milk
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14
Q

what is maltose?

A
  • 2 glucose units linked together
  • produced during starch breakdown
  • occurs during the process of alcohol fermentation
  • only occurs in few foods (ex. barley)
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15
Q

what is sucrose?

A
  • glucose + fructose
  • sweetest of disaccharides
  • occurs in fruits, veggies, and grains
  • table sugar is sucrose refined from beets or sugarcane
  • brown sugar is white sugar with molasses added
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16
Q

What happens when we eat a monosaccharide?

A

absorbed directly into blood

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17
Q

what happens when we eat a disaccharide?

A
  • digested before absorption
  • split into monosaccharides by enzymes
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18
Q

what is the most used nutrient in the body?

A

glucose

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19
Q

Where does the energy in fruit come from?

A

sugar

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20
Q

What are the polysaccharides?

A
  • starch
  • glycogen
  • fibre
  • made up of many strands of glucose units
  • complex carbohydrates
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21
Q

What is starch?

A
  • storage form of glucose in plants
  • long chains of glucose molecules linked together
  • branched: amylopectin
  • unbranched: amylose
  • digest starch to glucose (nutritive)
  • rich food sources: grains, legumes, tubers
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22
Q

What is glycogen?

A
  • storage form of glucose in animals
  • high branched glucose chains–> allows for rapid hydrolysis
  • stored in muscle (2/3) and liver (1/3)
  • meat does not have a sig. amount of carbohydrates (glycogen is breaken down rapdily when slaughtered)
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23
Q

what is fibre?

A
  • found in veggies, fruit, whole grains, legumes
  • some provide support and structure to plant (leaves, stem, seeds)
  • retain water (some)
  • most are polysaccharides
  • humans can’t break this apart, so most will pass through human body without providing energy, unless bacteria acts upon it in GI tract
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24
Q

What are prebiotics?

A

foods that are not digested (such as fibres) but promote bacterial growth by acting as food for the bacteria

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25
Q
A
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26
Q

What are soluble fibres?

A
  • dissolve in water
  • form gels (viscous)
  • can be digested by bacteria in human colon
  • sources: barley, legumes, oats, apples, citrus
  • associated with lower risk of chronic disease: decrease cholesterol
  • soften stool
  • thickening reagent
  • ex. they like to add this to salad dressing
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27
Q

what are insoluble fibres?

A
  • do not dissolve in water
  • outer layers of whole grains, strings of celery
  • retain their structure
  • not easily broken down
  • ease pooping, helps with constipation (bc it goes right through)
  • not easily fermented and don’t form gels
  • cellulose
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28
Q

should you drink more water when consuming more soluble fibres?

A

yes because it holds onto water

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29
Q

How much of our kcalories does the DRI committe recommend come from carbohydrates?

A

45-65%

*should be complex carbohydrates, not refined sugars

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30
Q

Which contains fewer calories: carbohydrates or dietary fats?

A

carbohydrates

  • carbohydrates (4kcal/g)
  • dietary fats (9kcal/g)
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31
Q

what is high tryglceride linked to?

A

overuse of sugars may alter blood lipids in ways that increase cardiovascular risks through increased triglycerides

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32
Q

why are fibre rich foods recommended?

A
  • supply vitamins, minerals, phytochemicals
  • contain little or no fat
  • lower energy gensity
  • soluble fibres have sig. cholesterol lowering effects
  • maintenance of healthy bowel function
  • helps maintain healthy body weight
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33
Q

how does soluble fibre lower blood cholesterol?

A
  • most of these foods are low in trans fats
  • high in fibres, veggie prpoteins, phytochemicals
  • can help carry out cholesterol: liver uses cholesterol to make bile, bile stored in galbladder, when fats are eaten bile is released (GO TO SLIDE 29)
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34
Q

Why are carbohydrates essential in blood glucose control?

A
  • glucose absorption slows, helps steady levels of blood glucose and insulin
  • lower glycemic index
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35
Q

What are 6 main reasons why there is a need for carbohhydrates?

A
  • lower cholesterol and heart disease risk
  • blood glucose control
  • maintenance of digestive tract health
  • constipation
  • high fibre diets lower the rates of colon cancer relative to low fibre diets
  • healthy weight management
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36
Q

What do foods rich in complex carbohydrates tend to be, and how is it beneficial?

A
  • low in fats and added sugars
  • promotes weight loss
37
Q

What are the fibre recommendations and intakes for females agaed 19-50?

A

25 g/day

38
Q

what is the fibre recommendations and intakes for males aged 19-50?

A

38 g/day

39
Q

Can a diet have too much fibre? list some side effects

A
  • purified fibre can lead to blocked intestine (if not enough fluid)
  • binders in some fibres can act as chelating agents (could limit the absorption of iron, zinc, calcium)
  • too much bulk can limit food intake and cause definciencies
  • fibres remove water from body, lead to dehydration
40
Q

What is bran?

A
  • mainly made out of cellulose
  • protects the grain
  • generally removed in milling
41
Q

what is endosperm?

A
  • largelt starch grains embedded in a protein matrix
  • endosperm is generally what is used in refined flour
42
Q

what is germ?

A
  • part where new grain develops
  • majority of fat in the grains are located here
  • often left out of processing to avoid rancidity
43
Q

what does modern milling do?

A
  • removes the germ and bran (causes whiter, smoother flour)
  • increases starch content
  • lowers fibre content
  • white bread means loss of nutrients
44
Q

What do carbohydrates need to be broken into in order to obtain glucose?

A

monosaccharides

45
Q

Where does starch digestion begin?

A

in the mouth

46
Q

where does starch digestion resume after the mouth? give some detail

A
  • small intestine
  • pancreatic enzymes split starch into smaller polysaccharides and disaccharides
  • intestinal enzymes split these into monosaccharides
47
Q

what is the difference between starch in refined grains and starch in things like cooked beans?

A
  • refined grains: rapidly broken down to glucose
  • cooked beans: digests more slowly and releases glucose later
48
Q

What do resistant starch behave like?

A

fibre

49
Q

What is sometimes classified as an insoluble fibre?

A

resistant starches

50
Q

How are sugars digested and absorbed?

A
  • split into monosaccharides before absorbed
  • small polysaccharides and disaccharides are split by enzymes attached to the cells lining the small intestine (lactae, sucrase, maltase)
  • once in bloodstream, travels to liver
51
Q

What is commonly fermented by intestinal bacteria?

A

fibres

52
Q

when increasing fibre how can gas production be minimized?

A
  • starting with small servings
  • gradually increasing serving size
53
Q

Why do some people have trouble digesting milk?

A
  • some people produce less lactase (ancestary)
  • ability to produce lactase declines with age
  • could be due to damage in intestinal villi
  • lactose intolerance
54
Q

What is often tolerated by people with lactose intolerance?

A

yogurt and aged cheese

55
Q

how many cups of milk can be tolerated typically by a lactose intolerant person?

A

1-2 cups

56
Q

what is a milk allergy

A
  • allergic reaction to the protein in milk
  • must find non dairy calcium sources (ex. orange juice)
57
Q

How does a cell release energy from glucose?

A

glycolysis and krebs cycle

58
Q

What is the minimum intake for carbohydrates as stated by the DRI?

A
  • 130 g/ day
  • this is to feed the brain and reduce ketosis
  • more is recommended to maintain health and glycogen stores
59
Q
A
60
Q

What does the body use when there is a severe carbohydrate deficit?

A

protein to make glucose
*glucogenesis

This is an issue as it diverts protein from cricial functions of its own. carbohydrates have a protein sparing action (to prevent this from happening)

61
Q

What happens if fat fragements were to combine together (not the compound derived from glucose)?

A
  • would produce ketone bodies
  • the accumulation of ketone bodies in the blood (ketosis) can disturn normal acid-base balance
62
Q

What is a ketogenic diet used for?

A

used to reduce seizures in children and adults with servere refractory eplipsey

63
Q

What happens when there is high blood glucose?

A

insulin is secreted from pancreas

64
Q

What does insulin stimulate

A
  • uptake of glucose into cells
  • storage of glucose into glycogen
  • excess glucose into fat
64
Q

What happens when there is low blood glucose?

A

glucagon is secreted from pancreas

65
Q

what does epinephrine do in times of danger?

A

breaks down liver glycogen as part of the body’s defense mechanism

65
Q

what does glucagon stimulate?

A

breakdown of glycogen, therefore glucose is released into blood stream

66
Q

what is the glycemic index (GI)?

A

a measure of the ability of a food to elevate blood glucose and insulin levels
* scored against the standard: usually white bread or glucose

67
Q

what is glycemic load?

A

the glycemic index multipied by grams of carbohydrate

68
Q

What is the glycemic index and glycemic load important for?

A

important to people with diabetes who must regulate their blood glucose

69
Q

What is excess glucose stored as?

A

glycogen until the muscle and liver are full to capacity, if it’s filled, thnen could covert glucose to fat

70
Q

what is type 1 diabetes?

A
  • little or no pancreatic secretion of insulin
  • often diagnosed in childhood
  • less common, but on the rise
  • leading chronic disease among children and young adults

Treatment:
* an external source of insulin
* meal planning to balance blood insulin, and glucose concentrations

71
Q

what is type 2 diabetes?

A
  • body produces insulin at first, then insulin resistance
  • as blood glucose rises, so does blood insulin
  • eventually, the pancreas may become less able to make insulin
  • often diagnosed in adulthood
  • most prominent type of diabetes
  • if drugs are necessary: may stimulate insulin secretion, may improve tissue uptake of glucose, external source of insulin may also be used
72
Q

Why do poeple with abesity require much more insulin for type 2 diabetes?

A

the more body fat, the more insulin resistant, the higher the blood glucose (impaired glucose tolerance is also possible)

73
Q

what is impaired glucose tolerance?

A

blood glucose levels higher than normal but not high enough to be diagnosed as diabeted, sometimes called prediabetes (also includes impaired fasting glucose)

74
Q

what is hypoglycemia? describe the two types.

A
  • low blood glucose
  • very rare in healthy people
  • prevention: regularly timed, balanced, protein containing meals

postprandial hypoglycemica
* low blood glucose after a meal
* very rare, may occur after large weight loss

fasting hypoglycemia
* can be seen with cancer, pancreatic disease, diabetes, liver damage

75
Q

What are some things to do when using artifical sweetners?

A
  • moderation
  • use does not automatically lower energy intake
  • safer for teeth
  • probably do not hinder weight loss efforts
76
Q

what are sugar alcohols?

A
  • do not contain ethonal or any other intoxicant
  • provide energy
  • produce a low glycemic resonse: body absorbs them slowly
  • gas, abdominal discomfort, and diarrhea from large quantaties
  • do not contribute to dental caries
  • are polyols
  • naturally found in small amounts in fruits and veggies
  • manufactured from common sugars
  • sugar substitute
77
Q

What are the sugar alcohols?

A
  • erythritol
  • isomalt
  • lactitol
  • maltitol
  • mannitol
  • sorbitol
  • xylitol
78
Q

what are artifical/alternative sweetners?

A
  • make food taste sweet
  • do not promote tooth decay
  • prodive very little food energy, if any at all
  • can be toxic if consumed in high enough doses
79
Q

what is saacharin?

A
  • a zero kcalorie sweetner
  • can be sold as a tabletop sweetner in canada
  • not added to foods
80
Q

what is cyclamate?

A
  • a zero kcalorie sweetner
  • can be sold as a table top sweetner in canada
  • not added to foods
  • heat stable
81
Q

what is acesulfame-K (potassium)?

A
  • a zero calorie sweetner
  • 200x sweeter than sucrose
  • holds up well during cooking
  • excreted unchanged by the kidneys
82
Q

what is sucralose?

A
  • a zero calorie sweetner
  • splenda
  • 600x sweeter than sucrose
  • useful in cooking, baking, tabletop sweetner
  • only artifical sweetner made from sucrose
  • passes through the body unchanged
83
Q

what is aspartame?

A
  • 200x sweeter than sucrose
  • used in broad ranges of foods in canada
  • not heat stable
  • made of phenylalanine and aspartic acid and a methyl group
  • in GI tract, it is split and absortbed normally
  • in powder form, mixed with lactose often
  • not safe for people with PKU (phenylkatonuria)
  • metabolic by products include methyl alcohol, formaldehyde and diketoperazine (not toxic at generated levels)
84
Q

what is PKU?

A
  • phenylketonuria
  • an hereditary inability to dispose of excess phenylananine
  • this build up can cause irreversible, progressive damage if left untreated in early life
  • newborns are tested for PKU (if positive, dietary measures need to be made)
85
Q

what is stevia?

A
  • 300x sweeter than sucrose
  • naturally sweet herb
  • a natural sweetner that was not approved for use in foods sold in canada until november 30th 2012
  • sold in canada to consumers wishing to use this product for personal culinary use for a number of years
  • approved by. health canada for use both as non medicinal ingredients, and as medicinal ingredients, in certain natural health products
86
Q

When do the changes for labelling of sweetners (which ones?) and by when? Give an explanation of what will have to be done.

A
  • by Jan 1 2026
  • neotame, sucralose, aspartame, and acesulfame-potassium
  • amount of sweetner will no longer appear on list of ingredients
  • all sweetners used in foods will still apear on list of ingreidents on product label
  • don’t have to be listed on front of the package anymore
  • aspartame must still include a statement that will now appear in bold at the end of the list of ingredients (“Aspartame contains phenylalanine”)
87
Q

what are strategies to keep in mind when using artifical/altervnative sweetners?

A
  • moderation is the key
  • use does not automatically lower energy intake
  • probably do not hinder wieght loss efforts
  • safer for the teeth

hlth 230 (6 decks)

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