Nutrition Ch. 4

American Heart Association

"A prudent upper limit of not more than 100 cal of added sugars for most women or 150 cal for most men". From what?

USDA Food Patterns

"Added sugars may provide calories within the energy recommendation after meeting all nutrient recommendations with nutritious food." Is from what?

USDA Food Patterns

"Increase intakes of whole fruits and vegetables, make at least half the grain choices whole grains, and choose legumes several times per week". From what? Who cares!

normal blood cholesterol, modulation of blood glucose, healthy bowel function, healthy body weight

4 main benefits of fiber

Between 45 and 65%

DGA 2010: percentage of calories from carbohydrates you should take in daily

130 g/day for adults and children

DRI for carbohydrate intake to provide glucose to brain; for health most people should consume between 45 and 65% of total calories from carbohydrates

14 g, 25 g, 38 g

DRI for fiber per 1000 calories (__ for most women, __ for most men)

38, 30, 25, 21

DRI recommends __ g of total fiber per day for men through age 50 __ g for men 51 and older __ g of total fiber per day for women through age 50 __ g for women 51 and older

130 g

DRI/day for carbs for an average person

heart disease, stroke

Diets rich in legumes, vegetables, and whole grains-- and therefore rich in fiber and other complex carbohydrates-- may protect against _____ and ______.

Dietary Guidelines for Americans 2010

Recommendation to "reduce intake of calories from added sugars. Limit consumption of foods and beverages that contain added sugars." Is from what?

starch

Storage form of glucose in plans/plant polysaccharide composed of glucose. After cooking, it is highly digestible by human beings. Raw, it often resists digestion; plant's storage form of glucose. Useful in plants because it is an insoluble substance that will stay with the seed in the ground and nourish it until it forms shoots with leaves that can catch the sun's rays.

insulin resistance

a condition in which a normal or high level of circulating insulin produces a less-than-normal response in muscle,liver, and adipose tissues; thought to be a metabolic consequence of obesity

glycemic load (GL)

a mathematical expression of both the glycemic index and the carbohydrate content of a food, meal, or diet

glycemic index (GI)

a ranking of foods according to their potential for raising blood glucose relative to a standard food such as glucose

glucose

a single sugar used in both plant and animal tissues for energy; sometimes known as blood sugar or dextrose

US Enrichment Act of 1942

act passed by Congress requiring that iron, niacin, thiamin, and riboflavin be added to the refined grain products before they were sold

iron, thiamin, riboflavin, and niacin

in turning to refined grains, many people suffered deficiencies of these 4 nutrients

fibers

indigestible parts of plant foods, largely non-starch polysaccharides that are not digested by human digestive enzymes, although some are digested by resident bacteria of the colon. Fibers include: cellulose, hemicelluloses, pectins, gums, mucilages, and a few nonpolysaccharides such as lignin.

appendicitis

inflammation and/or infection of the appendix, a sac protruding from the intestine

100% whole grain

label term for food in which the grain is entirely whole grain, with no added refined grains

chelating agents

molecules that attract or bind with other molecules and are therefore useful in either preventing or promoting movement of substances from place to place

white flour

n endosperm flour that has been refined and bleached for maximum softness and whiteness

germ

nutrient-rich inner part of a grain

husk

outer, inedible part of a grain

stone ground

refers to a milling process using limestone to grind any grain, including refined grains, into flour.

refined

refers to process by which the coarse parts of food products are removed. For example, the refining of wheat into white enriched flour involved removing three of the four parts of the kernel- the chaff, the bran, and the germ-- leaving only the endosperm, composed mainly of starch and a little protein.

unbleached flour

beige-colored refined endosperm flour with texture and nutritive qualities that approximate those of regular white flour

fasting plasma glucose test

blood test that measures current blood glucose in a person who has not eaten or consumed caloric beverages for at least 8 hours; test can predict both diabetes and prediabetes

HBA test

blood test that measures hemoglobin molecules with glucose attached to them. The test refelcts blood gluocse control over the previous few months

brown bread

bread containing ingredients such as molasses that lend a brown color; may be made with any kind of flour, including white bread

wheat bread

bread made with any wheat flour, including refined enriched white flour

endosperm

bulk of edible part of a grain, the starchy part

CHO

chemical shorthand for carbohydrates

carbohydrates

compounds composed of single or multiple sugars. Name means "carbon and water"

prediabetes

condition in which blood glucose levels are higher than normal but not high enough to be diagnosed as diabetes; a major risk factor for diabetes and cardiovascular diseases

fructose, glucose, and galactose

dietary monosaccharides include:

lactose

disaccharide composed of glucose and galactose; sometimes known as milk sugar (lact means "milk"; ose means "sugar" )

maltose

disaccharide composed of two glucose units; sometimes known as malt sugar; found wherever starches are broken down

whole wheat flour

flour made from whole-wheat kernels; a whole-grain flour. Also called graham flour.

soluble fibers

food components that readily dissolve in water and often impart gummy or gel-like characteristics to foods. (bacteria in colon readily ferment them). An example is pectin from fruit, which is used to thicken jellies

blood cholesterol

foods rich in soluble fiber lower ________.

sucrose

fructose-glucose

lactose

glucose-galactose

maltose

glucose-glucose

refined grains

grains and grain products from which the bran, germ, or other edible parts of whole grains have been removed; not a whole grain. Many are low in fiber and are enriched with vitamins as required by US regulations

viscous

having a sticky, gummy, or gel-like consistency that flows relatively slowly

epinephrine

hormone released as part of the body's defense mechanism to provide extra glucose for quick action in times of danger- triggers breakdown of liver glycogen.

insulin

hormone secreted by pancreas in response to a high blood glucose concentration. It assists cells in drawing glucose from the blood.

glucagon

hormone secreted by pancreas that stimulates the liver to release glucose into the blood when blood glucose concentration dips

lactose intolerance

impaired ability to digest lactose due to reduced amounts of the enzyme lactase- may cause persistent painful gas

folate

in 1996, this vitamin was added to the list of nutrients added to refined grain products before they are sold.

dialysis

in kidney disease, treatment of the blood to remove toxic substances or metabolic wastes

diverticula

sacs or pouches that balloon out of the intestinal wall, caused by weakening of the muscle layers that encase the intestine.

ketone bodies

scarce acidic products created in the absence of sufficient carbohydrates- arise during breakdown of fat when carbohydrate is not available

sugars

simple carbohydrates; that is, molecules of either single sugar units or pairs of those sugar units bonded together. By common usage, most often refers to sucrose.

granules

small grains. Starch ______ are packages of starch molecules. Various plans make ______ granules of varying shapes.

chlorophyll

the green pigment of plants that captures energy from sunlight for use in photosynthesis

photosynthesis

the process by which green plants make carbohydrates from carbon dioxide and water using the green pigment chlorophyll to capture the sun's energy (photo means "light"; synthesis means "making")

insoluble fibers

the tough, fibrous structures of fruits, vegetables, and grains; indigestible food components that do not dissolve water

type 2 diabetes

the type of diabetes in which the pancreas makes plenty of insulin but the body's cells resist insulin's action; often diagnosed in adulthood. Formerly called adult-onset or non-insulin-dependent diabetes. Constitute 90-95% of cases.

type 1 diabetes

the type of diabetes in which the pancreas produces no or very little insulin; often diagnosed in childhood, although some cases arise in adulthood. Formerly called juvenile-onset or insulin-dependent diabetes. An autoimmune disorder. Constitute 5-10% of cases .

white wheat

wheat variety developed to be paler in color than common red wheat (most familiar flours are mad from red wheat). Similar to red wheat in carb, protein, and other nutrients, but it lacks the dark and bitter, but potentially beneficial, phytochemicals of red wheat.

high-fructose corn syrup (HFCS)

widely used commercial caloric sweetener made by adding enzymes to cornstarch to convert a portion of its glucose molecules into sweet-tasting fructose

wheat flour

any flour made from wheat, including refined white flour

hypoglycemia

an abnormally low blood glucose concentration, often accompanied by symptoms such as anxiety, rapid heartbeat, and sweating

ketosis

an undesirable high concentration of ketone bodies, such as acetone in the blood or urine ; can cause deficiencies of vitamins, minerals, loss of bone minerals, elevated blood cholesterol, and impaired mood. Glycogen stores can become too scanty to meet a metabolic emergency or to support vigorous muscular work.

resistant starch

least digestible form of starch- technically a kind of fiber because much of it passes through the msall intestine undigested into the colon. Some may be digested,but slowly, and most remains intact until the bacteria of the colon eventually ferment it

complex carbohydrates

long chains of sugar units arranged to form starch or fiber; also called polysaccharides

diabetes

metabolic diseases characterized by elevated blood glucose and inadequate or ineffective insulin, which impair a person's ability to regulate blood glucose. Leading cause of death in US- doubles risk of heart disease, stroke and dying on any particular day. Also leading cause of amputations, fatal kidney failure, and permanent blindness.

gel formation

starch molecules expand when heated and trap water molecules.

glycogen

storage form of glucose in animals and human beings. It is a highly branched polysaccharide that is made and stored by liver and muscle tissues of human beings and animals as a storage form of glucose. It is not a significant food source of carbohydrate and is not counted as one of the complex carbohydrates in food. It is nearly indetectable in meats because it breaks down rapidly when the animal is slaughtered.

-ose

suffix meaning sugar

nonnutritive sweeteners

sugar substitutes that provide negligible, if any, energy

sugar alcohols

sugarlike compounds in the chemical family alchohl derived from fruits or manufactured from sugar dextrose or other carbohydrates; they are absorbed more slowly than sugars, are metabolized differently, and d not elevate the risk of dental caries. (Also called polyols).

added sugars

sugars and syrups added to a food for any purpose, such as to add sweetness or bulk or to aid in browning (baked goods). Also called carbohydrate sweeteners, tey include concentrated fruit juice, glucose, fructose, high fructose corn syrup, sucrose, and other sweet carbohydrates

simple carbohydrates

sugars, including both single sugar units and linked pairs of sugar units. The basic sugar unit is a molecule containing six carbon atoms, together with oxygen and hydrogen atoms.

multi-grain

term used on food labels to indicate a food made with more than one kind of grain. Not an indicator of a whole-grain food.

fermentation

the anaerobic (without oxygen) breakdown of carbohydrates by microorganisms that releases small organic compounds along with carbon dioxide and energy

enriched, fortified

two terms referring to the addition of nutrients to a refined food product. As defined by US law, these terms mean that specified levels of thiamin, riboflavin, niacin, folate, and iron have been added to refined grains and grain products. Can refer to addition of more nutrients than just these five.