Exam 2

Blood glucose regulation

Regulated by insulin and glucagon, produced in the pancreas. HGH, cortisol, and epinephrine will also increase blood glucose.

Glycemic index

a method of classifying foods according to their potential for raising blood glucose

How is fat absorption different from glucose?

a) Processing of fat does not require any digestive enzymes, whereas the processing of carbohydrates does. b) Fat absorption occurs in the stomach, whereas carbohydrates are absorbed from the small intestine.

Type I vs Type II diabetes

I) genetic II) caused by poor diet

Food sources of various types of fat

1. Monounsaturated fats are found in high concentrations in: Olive, peanut, and canola oils Avocados Nuts such as almonds, hazelnuts, and pecans Seeds such as pumpkin and sesame seeds 2. Polyunsaturated fats are found in high concentrations in Sunflower, corn, soybean, and flaxseed oils Walnuts Flax seeds Fish Canola oil - though higher in monounsaturated fat, it's also a good source of polyunsaturated fat. 3. Omega-3 fats are an important type of polyunsaturated fat. The body can't make these, so they must come from food. An excellent way to get omega-3 fats is by eating fish 2-3 times a week. Good plant sources of omega-3 fats include flax seeds, walnuts, and canola or soybean oil. Higher blood omega-3 fats are associated with lower risk of premature death among older adults, according to a study by HSPH faculty. Read more about omega-3 fats in our Ask the Expert with Dr. Frank Sacks. 4. In the United States, the biggest sources of saturated fat (12) in the diet are Pizza and cheese Whole and reduced fat milk, butter and dairy desserts Meat products (sausage, bacon, beef, hamburgers) Cookies and other grain-based desserts A variety of mixed fast food dishes 5. Trans fatty acids, more commonly called trans fats, are made by heating liquid vegetable oils in the presence of hydrogen gas and a catalyst, a process called hydrogenation.

Types of lipid - triglyceride, cholesterol, phospholipid. How are they different?

1. Triglycerides comprise three fatty acids bonded to glycerol, yielding a hydrophobic molecule. Phospholipids contain both hydrophobic hydrocarbon chains and polar head groups, making them amphipathic and capable of forming uniquely functional large scale structure. Cholesterol is a steroid, built from four linked hydrocarbon rings. Triglycerides are also the main fats we store in our body. Phospholipids bring water and fat together and are called emulsifiers. Phospholipids make up cell membranes and lipid carrier molecules. Sterols are found in tissues of animals and plants. The most well known sterol in our body is cholesterol.

Monosaccharides and disaccharides (know the examples)

Simple carbohydrates contain the monosaccharide and disaccharide groups. Monosaccharides are comprised of a single simple sugar unit, glucose, fructose, or galactose, and they cannot be broken down into simple sugar units. These three monosaccharides are combined in various ways to make more complex carbohydrates. Disaccharides are comprised of two monosaccharides bonded together. The three naturally occurring disaccharides in human nutrition are sucrose (glucose bonded to fructose), lactose (glucose bonded to galactose), maltose (glucose bonded to glucose). High fructose corn syrup is a manmade disaccharide created by the hydrolysis of corn, and it contains fructose bonded to fructose.

AMDR recommendation for carbohydrates

45-65%

Complex carbohydrates vs simple carbohydrates (know the different types and examples)

Complex carbohydrates are present in foods such as bread and pasta. Simple carbohydrates are in foods such as table sugar and syrups. Complex carbohydrates contain longer chains of sugar molecules than simple carbohydrates. The body converts these sugar molecules into glucose, which it uses for energy.

Negative health consequences - cardiovascular disease, atherosclerosis, high cholesterol level

1. Risk factors for developing heart disease include: Older Age. Growing older increases your risk of damaged and narrowed arteries and a weakened or thickened heart muscle. Sex. Men are generally at greater risk of heart disease. The risk for women increases after menopause. Family history. A family history of heart disease increases your risk of coronary artery disease, especially if a parent developed it at an early age (before age 55 for a male relative, such as your brother or father, and 65 for a female relative, such as your mother or sister). Smoking. Nicotine tightens your blood vessels, and carbon monoxide can damage their inner lining, making them more susceptible to atherosclerosis. Heart attacks are more common in smokers than in nonsmokers. Poor diet. A diet that's high in fat, salt, sugar and cholesterol can contribute to the development of heart disease. High blood pressure. Uncontrolled high blood pressure can result in hardening and thickening of your arteries, narrowing the vessels through which blood flows. High blood cholesterol levels. High levels of cholesterol in your blood can increase the risk of plaque formation and atherosclerosis. Diabetes. Diabetes increases your risk of heart disease. Both conditions share similar risk factors, such as obesity and high blood pressure. Obesity. Excess weight typically worsens other heart disease risk factors. Physical inactivity. Lack of exercise also is associated with many forms of heart disease and some of its other risk factors as well. Stress. Unrelieved stress may damage your arteries and worsen other risk factors for heart disease. Poor dental health. It's important to brush and floss your teeth and gums often, and have regular dental checkups. If your teeth and gums aren't healthy, germs can enter your bloodstream and travel to your heart, causing endocarditis. 2. Atherosclerosis is a slow, progressive disease that may begin as early as childhood. Although the exact cause is unknown, atherosclerosis may start with damage or injury to the inner layer of an artery. The damage may be caused by: High blood pressure High cholesterol High triglycerides, a type of fat (lipid) in your blood Smoking and other sources of tobacco Insulin resistance, obesity or diabetes Inflammation from diseases, such as arthritis, lupus or infections, or inflammation of unknown cause 3. High cholesterol can cause a dangerous accumulation of cholesterol and other deposits on the walls of your arteries (atherosclerosis). These deposits (plaques) can reduce blood flow through your arteries, which can cause complications, such as: Chest pain. If the arteries that supply your heart with blood (coronary arteries) are affected, you might have chest pain (angina) and other symptoms of coronary artery disease. Heart attack. If plaques tear or rupture, a blood clot can form at the plaque-rupture site — blocking the flow of blood or breaking free and plugging an artery downstream. If blood flow to part of your heart stops, you'll have a heart attack. Stroke. Similar to a heart attack, a stroke occurs when a blood clot blocks blood flow to part of your brain.

Trans fats

An unsaturated fat, formed artificially during hydrogenation of oils, containing one or more trans double bonds.

Monounsaturated vs polyunsaturated vs saturated fats (know the differences and food sources)

Saturated fats have no double bonds in their chemical structure. They are "saturated" with hydrogen atoms. Because of their chemical structure, they have a solid consistency at room temperature. Saturated fats can be found in a variety of foods, including: Animal meat including beef, poultry, pork Certain plant oils such as palm kernel or coconut oil Dairy products including cheese, butter, and milk Processed meats including bologna, sausages, hot dogs, and bacon Pre-packaged snacks including crackers, chips, cookies, and pastries Monounsaturated fats: This type of unsaturated fat contains only one double bond in its structure. Monounsaturated fats are typically liquid at room temperature and include canola oil and olive oil. Polyunsaturated fats: This type of unsaturated fat contains two or more double bonds in their structure. They are liquid at room temperature. Polyunsaturated fats include safflower oil, sunflower oil, and corn oil.

Fiber - soluble vs insoluble (know the examples) How can you add fiber to your diet? What are the health benefits of fiber?

Soluble fiber may reduce blood cholesterol and sugar. It helps your body improve blood glucose control, which can aid in reducing your risk for diabetes. Insoluble fiber attracts water into your stool, making it softer and easier to pass with less strain on your bowel. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber. 1. Eat Whole-Food Carb Sources 2. Include Veggies in Meals, and Eat Them First 3. Eat Popcorn 4. Snack on Fruit 5. Choose Whole Grains over Refined Grains 6. Take a Fiber Supplement 7. Eat Chia Seeds 8. Eat Whole Fruits and Vegetables, Not Juice 9. Eat Avocados 10. Snack on Nuts and Seeds, or Add to Recipes 11. Bake with High-Fiber Flours 12. Eat Berries 13. Include Plenty of Legumes in Your Diet 14. Leave the Peel/Skin on Apples, Cucumbers and Sweet Potatoes 15. Read Labels to Choose Foods with Lots of Fiber 16. Eat High-Fiber Foods at Every Meal The health benefits of fiber are: A High Fiber Diet Helps You (Actually) Feel Full Digestion Is Smoother You Torch More Calories—Zero Effort Required Cholesterol Goes Down Energy Skyrockets Your Skin Will Glow Inflammation Decreases You'll Sleep Like a Dream Bloating Goes Bye-bye You'll Live Longer It Boosts the Good Bacteria in Your Body Blood Sugar Stays Steadier Hypertension Dangers Go Down Cancer Risk Is Slashed, Too You'll Be More Regular