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