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| Aberage Us intake of fiber |
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| little or no calories, types: saccharin, aspartame, sucralose, and truvia, up to 700X sweeter than sugar |
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composed of single/mltiple sugars, made of carbon, hydrogen, and oxygen, main fuel source for cells in brain, nervous system, RBC and muscles |
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| disease, diverticula are puches that protrude through exterior wall of large intstine, not noticeable in 80% of people, if sacs are filled with food like seeds may become inflamed and painful |
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| Create the carbs in our food |
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| Majority of caloire intake |
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| phenylketonuria, genetic disorder, tested within days of birth, 1/12,000 babies, lack of phenyaline to make tyrosine, phenylanine levels increase, teatment: limit amout of phenylanine with diet, can cause severe mental retardation, infants with it cannot be breast fed they have a special formula wiht tyrosine |
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130 g/day for ADULTS
15% of total calories |
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| .8g/kg of health body weight but during periods or growth such as pregnancy and infancy ingreased to 10-15 g/day, athletes need 1.5-2 g/kg of body weight, most of us eat more than RDA, and excess protein cannot be stored |
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| after absorptioni n the liver |
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| absorbed monosaccarides travel to the liver, the liver either releases glucose inot the bloodstream for brain/muscle cell energy OR transform monosaccarides (glactose and fructose) into glucose (b/c glucose is the only sugar the cody can use as energy) |
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| bran and germ removed, takes away fiber, vitamins, and minerals, easier to bake with |
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| 20 different amino acids that make up all proteins, differ by side groups, all have carbon and hydrogen in middle, 9 amino acids the body cannot make enough of = essential |
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| when the majority of proteins are used for something besides their designed function, happens druing starvations, amino acids cant be stored or when the body has too much protein |
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| highly branched chain, digest faster than amylose because it is branched |
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| long strainght chain of glucose units |
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| 70% of protein comes from animal sources (top 5 - beef, pultry, milk, white break, cheese) |
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| averave US intake of simple sugar |
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| 16% of total kcal/day, needs to be reduced |
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| adds bult to digestive system, promotes fullness, prevents constipation, helps you lose weight, prevents Diverticulosis, reduces blood cholesterol levels, slows digestion/absorption of carbs, may reduce the risk of colon cancer, no calories |
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| fiber, brown outer covering |
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| tow or more proteins combined to make up for deficiency in essential amino acids (ex. red beans and rice, pasta and tomatos, green beans and almonds, soy beans and ground sesame seeds) |
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| many attached sugar molecules, form a chain known as polysaccharide |
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| diabetics are in a state of hyperglycemia all the time, directly correlated with obesity, disease when body does not produce or properly use insulin, disorder of carb metablolism characterized by elevated blook glucose level, type 1, type 2, gestational |
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| indigestible, type of carb, provides no energy |
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| dietary guidelines for americans reccomended for carbs |
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45-65% of total calories
almost 300g/day |
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| digestion of proteins in small intestine |
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| proteases is the enzymes that pancreas released into the SI to digest protein, proteases breaks down proteins into amino acids, amino acids are then ready for absorption and go to the liver and the bloodstream |
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| begins in stomach, denatured by the stomach acid, denaturation alters a persons structure with exposure to acid or alkaline substances, heat or agitation |
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| begins in mouth - esophagus - stomach - small intestine |
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| digestion of starch in mouth |
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| saliva has enzyme amylase mixes with starch products durin chewing, food is in the mouth for shout amount of time |
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| digestion of starch in small intestine |
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| more alkaline environment better for carb are found as monosaccharides glucose and fructose |
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| digestion of strach in stomach |
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| acidic environment inactivates salivary amylase |
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"simple sugars"
formed when 2 monosaccharides combine, linked pairs of single sugars, most common in foods: sucose, lactose, and maltose |
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| causes sharp increase in blood glucose because absorbed faster, cause more insulin to be released, causes rapin punge in blood glucose, makes you hungry agian quicker (ex. after you eat white rice, you are full but get hungry again fater) |
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| where starch is stored in wheat plants |
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| aka. adrenalin, gives you extra energy, "fight or flight" reaction, causes glycogen in the liver to breakdown quicker, helps promote quick mental and physical reactions |
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| aka fruit sugar, the sweetest |
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| eat only fruits, nuts, honey and vegetable oil, can lead to nutrient deficiency |
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| pre and pro-biotics, fibers that show beneficial effects in humans |
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closely related to glucose, usually found bonded to glucose in lactose
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| can alter protin folding (ex. sickle cell anemia), which occurs in defect in the structure of protein changes of hemogloin (protein that carries oxygen in red blood cells) sickle cell patients have a change in one amino acid - valine - glutamic acid, makes hemoglobin structure sickle shaped instead of circular (dangerous b/c it can get stuck in capillaries which could cause organs not to get blood or oxygen which could cause paralysis, also cause severe pain in bone and joints, abdominal pain, headcahes and convulsions |
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| found in pregnant women (4%), usually occurs late in the pregnancy aournd 25/28 weeks, hormones from pacenta block action of mothers insulin, goes away after pregnant, yet a higher risk for type 2 |
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| harmone released by pancreas when blood glucose falls after not eating for a while, opposite effect of insulin, prompts breakdown of liver glycogen into glucose, then is released to blood stream, keeps blood glucose from falling too low |
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major monosaccharide found in the body
aka. dextrose
in the bloodstream is called blood sugar |
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| blood glucose response, influenced by various factors such as starch structure, fiber content, food processing, physical structure and other macronutrients (ex. fat) high and low GI |
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| ideal storage form of carb in body, humans store glucose in form of glycogen, store in liver and muscle, looks like amylopectin |
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| breakdown dietary carb into monsaccharides, must be in this form to be digested |
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| higher blood glucose levels, higher amount of insulin in released (ex. white bread, oreos, carrots), these foods have alot of simple sugars which rapidly digest |
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| 55% fructose, corn starch, acid and enzymes makes HFCS, cheaper than sucrose, doesnt form crystals, better freeze properties, in soft drinks, candies, jam, jelly, blamed for obesity but no evidence |
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| increase calcium lost in urine, excessive intake of red meat is linked to colon cancer, may over burden the kidneys forcing them to excrete the extra nigtrogen as urea, bad to have more than that 2X the RDA for protein |
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| aka complete proteins - contain all 9 essential amino acids (ex. animal proteins) |
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| how amino acids build proeins |
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| amino acids linked together by peptide bond, bonds are difficult to break but acids, enzymes and other agents are able to during digestion, the body can synthesize many different proteins by linking together 20 amino acids with peptide bonds |
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| how fiber reduces blood cholesterol levels |
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| binds to cholesterol in the small intestine, high intake of fiber prevents absorption of cholesterol and cholesterol rich bile acids from small intestine → reduce blood cholesterol, possibly reduce risk of cardiovascular disears and gall bladder stones, bile has cholesterol, when gall bladder releases it into small intestine fibers bind to cholesterol and eliminate cholesterlol from bile, sucks out cholesterol, (cholesterol connot be absorbed) |
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| how is fiber best obtained |
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| thourgh diet (ex. oatmeal is high in fiber) |
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| state you are in right after you eat, blood glucose levels are high |
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| state you are in when you haven't eaten in a while, blood glucose levell are low, in this state you feel tired and have trouble concentrating |
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| if we dont have enough carbs in out diet... |
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| without it, fats don't break down and instead form ketone bodies, orms a condition called ketosis, which disturbs the body's normal acid base balance, and other health problem, why you shoudn't have a low carb diet - glucose is needed to burn fat, break down of protein, can waste muscle and lose it |
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| known as cellulose, whole grains and bran, cannot be dissolved in water (ex. metamucil) |
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| hormone released by pancreas when glucose levels are high, it can either direct liver to store glucose or direct muscle, adipose and other cells to remove glucose from blood stream by taking it into those cells, used to bring down blood sugar level |
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| children consume marginal amount of calories and not enough protein, children have large belly not b/c they are fat b/c of edema in the stomach, if helped in time the disease can be reversed |
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| modify diet even futher, eat dairy products and eggs as well as plant foods, makes food planning easier so they can get vitamin B-12 and calcium |
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| vegetarians - modify vegetarinism and include dairy products in their plant based diet |
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| made of glucose and galactose, in milk products |
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| severe cause of lactose maldigestion, majority fo world can't digest lactose, develope lactose intolerance as they age b/c some people lose their ability to produce lactase |
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| reduction of lactose, an enzyme that digests lactose in intestine, causes gas,cramping, bloating, and diarrhea b/c of undigested sugar. large intestinal backteria metabolizes lactose |
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| 1/3 of total glycogen stored in liver, supplies glucose to brain and nevous system |
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| lower blood glucose levels, lower amount of insulin is released, you want carbs to have a low GI so a lower amount of insulin is released (ex. whole grain, ice cream, snickers - more fiber so slower digestion process) |
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| aka incomplete proteins, deficient or low in one or more essential amino acid (ex. plant proteins, except soy beans) |
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| supply energy (4kcal/g), function to be protein sparing and prevent ketosis, sweetner |
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| results when starch is broken down, glucose+glucose, in beer and liquor, minor contribution to sugar |
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| disease resulting from consuming not enough protein and calories, little or no fat stores, little muscle mass, poor strenght, death from infection is common, skin and bones, commonly develops in infants who are not breast feed or stops in early days of life |
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single sugars that serve as the basic unit of all carb structure, most common in foods
EX. glucose, frucose, galactose |
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| can refer to may different types of flours made out of different wheats |
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| 2/3 of total lycogen stored in muscles, supplies glucose only for muscles |
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| take in less protein than you lose, happens druing serious illness or if starving |
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| nutritionist reccomended for carbs |
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| follow dietary guidelines for American and eat 45-65% of total calories to make sure you don't fall bellow 100g/day |
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| 3-10 monosaccharides, formed in the gut, occur naturally in beans (ex. soy beans), not digestible, ends up in bloodstream when digested by bacteria, can affect bacteria in colon |
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| pancreas role in starch digestion |
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| releases enzymes, such as pancreatic amylase, helps to aid last stage of starch digestion |
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| pancreas' role in controlling blood sugar |
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| main player in controllin glood sugar, release hormones, insulin ang glcagon |
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| major stomach enzyme for digesting proteins, breaks polypeptide into shorter chains of amino acids, haormone gastrin controls the release of pepsin |
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| provide vitamins, minerals, and fiber (nuts, beans,legumes) no cholesterol and limited saturated fat |
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| single sugar units bonded together aka. complex carbs or starch, composed of starch and glycogen |
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| take more protein in than you lose, needed during growth |
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| substances that increase growth of probiotic micor-organisms, help bacteria naturally grow in colon (ex. oligosaccharides - beans) |
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| trem used for microorganisms such as lacobacilli, once consumed takes up residence in large intestine and lead to health benefits (ex. improve intestinal tract health), in fluid milk, fermented milk, yogurt, or pill form (ex. Activia-added bifidus regularis) |
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| starts with DNA (coded instructions for protein synthesis), genetic code-amino acid sequence of proteins, DNA tells us what proteins to make, each gene codes of a specific set of amino acids |
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| can be broken down to supply energy for body (4kcal/g), helps regulate many body function, can fuel body cells, made up of carbon, hydrogen, oxygen, and nitrogen, made up of strands of amino acids, amino - "nitrogen containing" |
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| supply little energy for a weight stable person |
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| recommended Dietary Fiber intake for ADULTS |
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| different from whole grains, the bran and germ are removed, ony endosperm (ex. cork kernel, brown cover=bran, fluffy part of popcorn=endosperm) make with all purpose flour |
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| role of protein in the body |
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| supports growth and maintenance of muscles and bones, helps build enzymes, hormones and anitbodies, severe lack of protein can cause death from infection b/c of lack of antibodies, maintain body fluid and electrolyte balance without sufficient protein in bloodsteam edema develops, contributes to acid based balance and satiety (feeling full), provides energy (not as much as carbs) |
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| monosaccharides and disaccharides, contain only 1 or 2 sugar units, known as "sugars" on a food label |
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| added to food and drinks, low nutriend dense foods provide calories in form of sugar |
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| can dissolve in water (ex. pectin - white part of apple, fruits, and oats) |
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| barley, oatmeal, brown rice, popcorn,look on ingredients for whole wheat flour |
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| carb made of multiple units of glucose attached together in a form the body can digest, plants store cabs in 2 forms of starch digestible by humans; amylose and amylopectin |
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| structure/fnction relationship of proteins |
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the order of amino acids determines the protein shape, only correctly positioned amino acids can interact and fold properly for the intended shape
*Structure determines function* |
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| table sugar, made of glucose and fructose |
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| ex. gum and candy, ex. sorbital and xylitol are used nutritive sweetners, fewer calories, large amounts may have laxative effect, when "tol" is the last letters of word its probaby sugar alcohol |
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| provide calories along with sweetness (ex. table sugar, honey, and high-fructose corn syrup - all 50% fructose and 50% glucose |
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| to maintain proper glucose to brain... |
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| you need 100 g/day of carbs |
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| treatment for lactose intolerance |
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| most can take 1/2 to 1 cup of milk, cobine lactose containing wiht other foods, hard cheese and yogurt more easily tolerated than milk, low-lactose milk and lactase pills |
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| mostly seen in childern but can occur at any age, do not produce insulin at all |
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| have an insulin resistance where they do not produce it properly, mostly seen in adults but cn occur at any age |
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| oligosaccharides, polysaccharides, fiber |
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| total vegtarians, eat only plant foods, dont use animal products for other prupose (leather shoes, feather pillows) |
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| limits saturated fat and cholesterol intake which can reduce the risk of heart disease |
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| what happens to blood glucose after a meal? |
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| bolld glucose level increase, liver's job is to guard against excess glucose entering the blood stream, liver works with pancreas to regulate blood glucose |
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| all four is made from wheat, so companies try to fool us, look for whole wheat |
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| entire grain seed or kernel made of bran, germ, and endosperm |
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| brown because of bran, not easy to cook with, if product does not say "whole wheat flour" on ingredients first it is not whole wheat |
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