Nutrition Exam 2
normal blood-sugar fasting range is between ______ mg/dl blood
70-110 - you should be around 80 -lower w/o hypoglycemia = good -higher than 80 = associated w protein damage
1. in the elimination of waste, fermentable/non-fermentable fiber has a bigger benefit since it adds bulk to the feces
non-fermentable -adding bulk causes stretch in the large intestine = increased peristaltic contractions to propel food forward
insoluble fiber is fermentable/non-fermentable. food?
non-fermentable whole grains -do not dissolve in water
what are fibers composed of
nonstarch polysaccharides: cellulose, hemicellulose, pectins, gums, and mucilages
fructose is relatively slow, so if over consumed, you run the risk of
overwhelming the transporter system. large amounts of fructose can remain in small intestine and pull water into intestines bc wherever monosaccs. are, water follows -> reverse movement of water and fructose not being absorbed -> large intestine -> bloating, cramping
glucagon is released by the ________, target organ = __________ where it is broken down and frees up glucose, increases _____________
pancreas, liver, blood-glucose and glycogenolysis
pancreas secretes ________ to break down polysaccharides into _________
pancreatic amylase, small polysaccharides or disaccharides
what happens to undigested fibers?
pass through the small intestine into the large intestine, where bacteria metabolize some and form short-chain fatty acids and gas
we don't absorb all chemicals from fiber - these are ___________
phytochemicals. if we don't absorb it, it goes to colon and protects it
when eaten with glucose or starch, soluble fiber will ________
reduce peak of blood-glucose response
problem - as far as GI goes, your body couldn't care less between ___________ and __________
refined and whole grains
if potatoes are heated then cooled, __________ is formed which is
resistant starch, starch resistant to digestion (basically fiber) - good as a prebiotic LEFTOVERS
some bacteria produce ________ out of fiber which contain __________ (3 acids) and are beneficial because....
short chain fatty acids acetic, butryic, and propionic acid -they provide fuel for the cells of the large intestine -can also be absorbed directly into blood stream, so they represent energy at a bare minimum -cellular apoptosis -metabolic signals/satiety signals
insulin is needed for blood-glucose to be transferred in (3 things)
skeletal muscle, adipose tissue, and the liver
indirect effect of soluble fiber lowering cholesterol - bacteria
soluble fiber feeds bacteria, which produces fatty acid chains that have the ability to tell the liver to stop producing cholesterol
"second meal effect"
soluble fiber is capable of this; if soluble fiber eaten at 1st meal, at 2nd meal your blood-sugar response will be lower
high carb with ________ fiber causes a reduction in blood sugar level
soluble/fermentable, since fiber decreases blood glucose response and allows you to burn more fat. usually, if blood sugar goes up, body releases insulin to try to bring blood siguar back down and tells the body to use calories for energy, shutting off the ability to mobilize and burn fat for energy
cortisol is the ________ hormone that causes an increase in ____________ and the breakdown of ___________ amino acids to make glucose
stress, gluconeogenesis, skeletal muscle
epinephrine and norepinephrine are the _________ hormones that increase blood-glucose in ____________ and _______
stress/fight-flight liver and muscle
there is NOT a good connection between ____________ fiber and colon cancer prevention
supplemental, since it is higher in non-fermentable fiber and is refined
problem - for __________, GI and GL basically same
sweets
total fiber
the dietary fiber that occurs natuarally in foods as well as the funcional fiber that may be added to food to provide health benefits
why does physical activity seem to lower GI?
the more you exercise, the more sensitive you become to insulin, the lower total blood glucose response -exercised individual can move glucose out of the bloodstream much faster - seems like a lower GI
fructose is moved through ___________, but still has to rely on a ______________. why is this OK?
facilitated diffusion, concentration gradient -OK because you should not have fructose in systemic circulation
functions of fiber
1. aids in elimination of waste 2. reduced risk of obesity 3. lowers cholesterol 4. reduced risk of colon cancer
argument for using white bread for glycemic index standard
'real food' makes a difference, represents UL of what a real food would be
the primary determinants of GI (2)
-amount of carb: portion size and energy density -availability of carb: solubility, digestibility, extent and type of processing impacts our ability to digest it
low GI diets have been shown to protect against (3 things)
-colon cancer -breast cancer -obesity
direct effects of soluble fiber on blood-glucose (2)
-decreases rate of digestion, since it impedes access to digestive enzymes -decreases rate of absorption, since it slows rate of diffusion across intestine
problems with GI
-individual variation with same food: cook foods differently -people usually eat mixed foods -hard to explain to those with poor nutrition background -you can consume foods high in fructose and you won't see a high GI; however these are bad for liver -doesn't represent how much people will realistically consume - 50g carbs
why do low GI foods protect against obesity?
-stabilize hunger -protect against reduction in RMR with dieting - when ppl diet the body typically stops burning more calories when you cut calories -lower insulin levels increase fat oxidation and minimize storage of macronutrients -prevent systemic inflammation
high GI diets are a risk factor for (4 things)
-type II diabetes -cardiovascular disease -large insulin levels -cancer
growth hormone is lowest ______ hours after bed. why?
1-2. gets you ready to fast - longer you sleep, more glucose is an issue. shifts you into fat metabolism to protect glucose. to reduce spike = consume high insulinotropic meal before bed
fate of dietary carbs
1. CNS 2. replenish glycogen in liver or muscle 3. energy 4. excess - adipose tissue
if you have an adrenergic response, what other systems will be affected by epinephrine?
1. cardiovascular - increases blood pressure and constricts blood vessels 2. digestive - negative effect bc of parasympathetic, but may also cause dumping 3. nervous system - sweating 4. respiratory system - breathing rate increase
non-carbohydrate influences on GI (4)
1. dietary fat: lowers GI bc slows down digestion 2. dietary protein: lowers GI but raises insulin 3. dietary sodium: might raise GI because glucose transporter cotransports sodium 4. physical activity: "lowers" 5. bacteria populations: impact individual definition of high and low 6. acidity of food: at kidney level (PRAL score) and simply acidic foods lowers GI
fermented fiber yields ____ kcals/g
1.5-2.5
______ of people over the age of 45 have diverticula
1/3
high glucose levels are greater than _____mg/dl and is called ___________
120, hyperglycemia
mmol/1 = mg/dl / ?
18
normal range between __________ mmol/1
3.9-6.1 ideal = 4.5
glycemic index test is done using ______g of CHO from a food
50
low glucose levels are lower than ______ mg/dl and is called ___________
50, hypoglycemia
medium GI food for glucose
55-70
medium GI food for white bread
60-85
alternative GL
GI x CHO content in 100g food - raises the table a bit
problem - fruits and veggies usually have a high ________ ad a low _________
GI, GL
the transporter that glucose needs to move glucose into the bloodstream
GLUT
in a ____________ state there is a big increase in growth hormone
fasted, not usually anabolic and tries to protect blood-glucose levels by switching you into burning fats for energy, saving glucose for CNS
carbs must be broken down into
monosaccharides
glycemic load developed to
more accurately represent typical quantity of consumption
high GL foods
more than 20
high GI food for glucose
more than 70
high GI food for white bread
more than 85
normal glucose levels called
euglycemia
reactive hypoglycemia
a reaction to high glycemic food. produces more insulin which causes blood sugar levels to go DOWN below FASTING LEVELS. decreasing blood sugar levels cause you to find high glucose food "carb rollercoaster"
mouth begins digestion by using __________ to breakdown starch into ____________
alpha amylase, small polysaccharides
drawbacks of fiber - can function as an ____________, since insoluble fiber from whole grains contains _________ that can bind minerals preventing them from being absorbed
anti-nutrient phytates -big problem for iron and zinc -humans cannot make phytases to break down phytates in digestive tract
___________ may also be the reason why high fiber diets are associated with a reduced risk of obesity
bacteria; obese individuals have a different microbiome than healthy individuals
low GL foods
below 10
low GI food value for glucose
below 55
low GI food for white bread
below 60
medium GL foods
between 11-19
soluble fiber also traps ________ and goes to the large intestine to get ___________
bile, excreted -excreting bile = less cholesterol -bile's main building block is cholesterol, so if you are making more bile, the liver will be making more cholesterol, minimizing the amount "floating around" -problem = some medications do this better but these also don't have an effect on blood cholesterol
the glycemic index is a measure of the increase in ___________ following ingestion of a food
blood-glucose
in order for growth hormone to function as an anabolic hormone, you must have adequate ________ and _________
calories and insulin
carrots example
carrots listed as high GI food - contain 7% cho/weight so to get 50g cho you need to consume over 1lb fast = unrealistic
a consistent high fiber diet increases/decreases the chance that you will have problems
decreases -eating fiber as a rescue measure is not a good option if you already have problems because of eating fiber
why are high GI foods bad for blood-lipids
diet rich in high GI carbs constantly tells the liver to make blood-lipids, which cause heart disease -increase production of triglycerides and VLDL -> end up with greater amounts of smaller and dense LDL particles = atherogenic
why can't humans break down fiber?
do not have the enzymes to break down beta-bonds
issue of fructose during exercise
exercise diverts blood away from intestines since muscles and skin need more blood, but with less blood in the intestines, won't be able to move fructose quick enough
soluble fiber is fermentable/non-fermentable. food?
fermentable fruits/veggies -dissolve easily in water
4. fermentable/non-fermentable fiber is better for decreasing risk of colon cancer
fermentable, since they contain short-chain fatty acids that provide fuel for intestines and increase cellular apoptosis
drawbacks of fiber - fiber needs _________ in the intestines, so fluid intake needs to be high
fluid
everything is converted to the form of glucose we can use. the liver is responsible for converting _______, and if the system is overwhelmed
fructose -> glucose and galactose -> glucose -system overwhelmed - make a lot of fats, but SMALL amounts of fructose can be converted to glucose
fermentable fiber provides ______ for ________
fuel for bacteria
diverticula comes from __________. it is...
generating strain in large intestine. -bubbles of intestine popped out through connective tissue (not a huge problem unless feces gets trapped in them and infected)
at the liver level, epinephrine increases glycogen breakdown which impacts blood-glucose. skeletal muscle does not have _______ which....
gluc-6-phos - forces glucose into glycolysis and doesn't do anything in terms of blood-glucose
____________ and ___________ share the same active co-transporter. Why is this advantageous?
glucose and galactose (glucose/na+ co-transporter) -because if either of these things are available, glucose is always being put into the system without having to rely on a concentration gradient - QUICK bc you can move a fair amount in a short amount of time
GL =
grams of cho x GI (in percent) ex. 6g cho per serving, GI = .92 6 x .92 = 5.5
will a high or low fat food have a lower GI
high
gases produced by bacteria due to fiber
hydrogen and methane
exercise link to GLUT 4 and blood-glucose
in skeletal muscle we can move GLUT 4 very easily outside the cell with muscle contractions/exercise - lowering blood-glucose
GLUT 4 is __________ (location in cell) and gets to the surface of the cell by...
inside the cell glucose increases, insulin gets released, insulin binds to receptor, and GLUT 4 gets to surface allowing glucose in
_________ is the main signal to tell the liver to stop putting glucose into the bloodstream
insulin
insulin resistance
insulin binds to the receptor but the signal never gets to GLUT 4
indirectly, cortisol raises blood-glucose by making you ______________
insulin resistant. evolutionarily, this is good because you are not stealing insulin from a place where you need it. bad effect = cortisol can be released for many reasons ex. mental stress - chronic stress -> diabetes
indirect effect of soluble fiber lowering cholesterol - insulin
insulin tells the liver to make fats, and when people consume more carbs there are more glucose spikes. reducing the insulin response through consuming soluble fiber reduces blood-glucose response, which causes less fats to be produced. best idea = modify carbohydrates
GLUT 4 needs __________ to work and is found in __________ muscle and _________ tissues
insulin, skeletal muscle and adipose tissues
you do not want to concentrate fruits/veggies bc
juice will cause a much higher change in blood-sugar response
short-chain fatty acids provide fuel for cells in the ______________ and enhance _______________
large intestine, intestinal health
only noncarbohydrate component of dietary fibers
lignins
high/low glucose could be an immediate issue for blood-glucose
low
if pasta is undercooked, it has a higher/lower GI than overcooked
lower -overcooked -> blood glucose goes up faster
at disaccharide -> monosaccharide levels, small intestine can digest (3 things)
maltose, sucrose, lactose
where is there no carbohydrate digestion?
the stomach
argument for using glucose for glycemic index standard
there is nothing you can ingest that will change your blood-glucose more than straight glucose
3. soluble fiber lowers cholesterol because it has a good ability to _________ dietary cholesterol and bring it with it to the _______________
trap, large intestine problem = little evidence that dietary cholesterol influences blood cholesterol
non-fermentable fiber is able/unable to be digested by both us and bacteria
unable
2. high fiber diets are associated with a reduced risk of obesity since fiber gives us a lot of ____________ with a small amount of __________
volume, calories