Nutrition Test 2 (Lecture 1, Test 2)
Epidemiological studies
Populations that consume a high-fiber diet have lower colon cancer than populations that eat a low fiber diet
Polysacharrides
Complex Starch, fiber, glycogen
National Cancer Institute:
Eat a variety of high fiber foods and a large number of fiber containing foods
Insoluble Fiber
Feces bulkier Stronger colonic muscles
Simple Carbohydrates: Monosaccharides
Glucose: Not commonly found in food by itself Most important: primary fuel source for brain, muscle and other cells Fructose: (Levulose or Fruit Sugar) Sweetest natural sugar found in fruits and vegetables Galactose Not commonly found in food Lactose/Milk
Complex Carbohydrates-Glycogen
Glycogen is the storage form of glucose for animals-humans Very little exists in food... not a dietary source of carbohydrate
Alternative Sweeteners- On the market today
Saccharin (Sweet-n-Low) (200 - 700) 300 x sweeter Acesulfame -K (Sunette and Sweet One) 200 x sweeter Aspartame (Equal and NutraSweet) 200 x sweeter Contains 4 kcals/1 gram Sucralose (Splenda) 600 x sweeter Neotame 7,000 to 13,000 x sweeter Truvia Derived from Stevia plant
Simple Sugars
Simple Table sugar, honey, molasses, raw sugar, brown sugar, corn syrup, sorbitol, turbinado sugar, powdered sugar, fruit juice sweetener, dextrose, maltose All sugars have 4 kcals/1gram
Complex Carbohydrates-Starch
Storage form of glucose in plants Amylose: Amylopectin: Our bodies easily break them down into glucose Found in: Grains Legumes Tubers
Simple Carbohydrates: Disaccharides
Sucrose (Glucose + Fructose) Sugar cane and sugar beets, syrups Maltose (Glucose + Glucose) Malted drinks, candies, toasted cereals Important as substrate for yeast in beer production Lactose (Glucose + Galactose) Buttermilk, yogurt, whey sugar, milk
Alternative Sweeteners- Non-Nutritive Sweeteners
Sugar substitutes, sugar replacers, artificial sweeteners Pregnant women should talk with Dr. Follow acceptable daily intakes (ADI) Most people consume well below the ADI
Carbohydrates
A group of organic compounds made of single or multiple sugars Essential source of energy for humans and other animals Provide 4 kcal per gram Carbohydrates are found in grains (wheat, rice), vegetables, fruits, and legumes.
Soluble Fiber
Binds bile acids and reduces serum cholesterol
Simple Carbohydrates: Sugars
Monosaccharide mono= one saccharide= sugar Disaccharide di= two saccharide= sugar
Complex Carbohydrates-Fiber
Non-digestible parts of plants Consists of long polysaccharide chains Fiber passes through the body without being broken down Dietary Fiber Soluble Fiber Found inside plant cells Dissolves/swells in water Sources: Beans, oats, fruit and vegetables Non-soluble Fiber Found in cell walls (skeleton) Increase fecal bulk and speed up the passage of food through the digestive tract Good food sources: oat & wheat brans, oats, wheat, rye, barley, brown rice, seeds, legumes, fruits, & veggies.