PHE 325 Nutrition - Quiz 2
CARBS Current recommendations for consumption (45 -65% of total calories, less then 10% for added) as well as for added sugars (New from Heart Association)
*Carbs: 45-65% of total cals from carbs *130 grams/day *Added sugar 10% or less Heart association says 100 cals or 6.5 tsp for women 150 cals or 9.5 tsp for men --- Current Recommendations for Carbohydrate Consumption 45 - 65% of total calories from carbohydrates At minimum, 130 grams per day Added sugar intake should be below 10% New recommendations from the American Heart Association suggest: 100 calories or 6 ½ teaspoons per day for women 150 calories or 9 ½ teaspoons for men
Role of carbohydrates in body
*Energy (main source) *Brain Carbohydrates are the body's main source of fuel. Carbohydrates are easily used by the body for energy. All of the tissues and cells in our body can use glucose for energy. Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
High fructose corn syrup/fructose and health issues
*Obesity *Visceral fat *Heart disease *Diabetes *Gout *Increase blood pressure *Kidney and fatty non-alc liver disease --- Large amounts in food increase the number of calories and can lead to obesity. Some 10 -20% of total calories in the U.S. diet come from high fructose corn syrup. Fructose behaves more like a fat in the body and is processed in the liver. Fructose doesn't stimulate insulin secretion, which means that it doesn't help to increase leptin production or suppress ghrelin. These act as signals to the brain to turn down appetite and control body weight. Fructose may boost visceral or deep abdominal fat as compared to sucrose, which seems to add subcutaneous fat. Visceral fat is linked to higher risk of heart disease and diabetes. Chronic exposure to high fructose intake may increase insulin resistance and other symptoms of metabolic syndrome, which could lead to diabetes. Fructose may raise the risk of gout. Sugars (fructose) may increase blood pressure. Studies looking at lowering blood pressure show the most promise when added sugars are kept low. Other studies link fructose to increased kidney and fatty non-alcoholic liver disease as well as an increase in free radicals and increased inflammation.
Current recommendations for consumption i.e. how much protein do we need? What about athletes? Seniors?
.8 gm/kg of body weight, 10-35% Babies, kids, athletes, older people need more --- Quantity - .8 grams per kilogram of body weight for average adult New Recommendations: 10-35% Adequate Diet is 10-15% Infants, babies, toddlers, children require more protein for growth and development Athletes and Protein Resistance Training 1.2 - 1.8 grams per kilogram Endurance - 1.2 - 1.4 grams per kilogram Seniors - may need additional protein - 1.2 Pregnancy and Lactation increase protein needs
Lactose Intolerance - What is it? What can you do?
About 75% of the world population suffers from some degree of intolerance. Cause: Insufficient production of lactase the enzyme produced by the body that digests lactose. Symptoms: Gas, bloating, stomach pain, diarrhea What to do? Avoid lactose-containing foods like milk, cheese and products that contain whey and casein. Consume small servings of lactose containing foods Choose yogurt and hard cheese. The bacteria in yogurt helps to break down the lactose and the whey, which has the most lactose, is discarded when cheese is made. Acidophilus milk Lactose-hydrolyzed dairy foods or enzyme preparation like Lactaid or Lactose Free products Fat in foods helps slow down stomach emptying, which reduces symptoms Bacteria in gut can break down some of the lactose
Know the definitions of: Complete, Incomplete, Complementary Proteins (mutual supplementation) and food examples of each
Complete Protein - one that contains all of the essential amino acids. Milk, meat, fish, eggs Incomplete Protein - one that is missing one or more of the essential amino acids. Beans, peas, nuts, grains Complementary Proteins or Mutual Supplementation Combining two incomplete proteins to get a complete protein. Beans and Rice
What are the simple carbs? What are the complex carbs?
Complex Carbohydrates Long chains of monosaccharides called polysaccharides that contain vitamins, minerals, and fiber Simple carbohydrates are sugars. All simple carbohydrates are made of just one or two sugar molecules. They are the quickest source of energy, as they are very rapidly digested. Monosaccharides Glucose Fructose Galactose Disaccharides - 2 simple sugars Sucrose - fructose and glucose Lactose - glucose and galactose Maltose - glucose and glucose Plants store energy as starch while animals store energy as glycogen
Amino Acids (what are they, what makes them different than carbohydrates?)
Compose proteins, build them, circulate throughout the body Structure of proteins, big difference is it contains nitrogen!!! Building blocks of protein
Insulin Resistance and Diabetes, what can you do to reduce risk?
Diabetes is a disease in which the body does not adequately produce or properly use insulin. Insulin is a hormone that is responsible for "unlocking the cells of the body" allowing glucose to enter and fuel them. Reduce the risk: Less sugary foods High fiber Exercise/low weight Diabetes takes two forms: Type 1 Diabetes (previously known as juvenile diabetes) is usually diagnosed in children and young adults. About 10% of diabetes cases are type 1. In these cases the person's own immune system attacks the cells of the pancreas that normally synthesize insulin leaving the body unable to produce insulin. These diabetics become insulin dependent. Type 2 Diabetes (used to be called adult onset), is the most prevalent form of the disease responsible for some 90% of all diabetes cases. In type2 diabetes, the pancreas produces insulin but the body becomes resistant to the insulin. To compensate, the body produces more and more insulin. Over time, this can tax the pancreas as it produces more and more insulin in the attempt to get glucose into the cells. This can lead to impaired insulin secretion and a rise in blood sugar.
Body's use of glucose (energy, glycogen, adipose tissue)
Digestion of Carbohydrates Broken down to glucose Feeds cells Fills glycogen stores Liver contains about 1/3 of stored glucose or about 300 to 400 calories Muscle store the rest at about 100 to 1200 calories Converts to fat
Protein and the environment
Grain fed - use lots of water, land, chemicals, not sustainable, pollution, methane ---- Grain fed cattle uses vast amounts of land, water, pesticides and fertilizers. If the entire world's population ate as much meat as Westerners, we'd quickly run out of land and irrigation water. In the past, cattle were grass fed but when we started subsidizing farmers for corn, soy, etc. we created a surplus of corn etc. which we started feeding to our cattle. It takes 7 pounds of grain to put 1 pound of weight on cattle. Globally, most grains are eaten by people and outside of the U.S., only 21% of total grain production goes to livestock. In the U.S. it is 66%. In order to grow the grain, fertilizers must be added to the soil. The cost of manufacturing the fertilizer to grow animal grain alone is huge. It would be enough to provide power to about 1 million people for a year. Nutrients in fertilizer feed the growth of algae, which then dies off causing the oxygen levels in the water to decline. So much fertilizer from our cornfields in the Midwest (subsidized) washes down the Mississippi River into the Gulf of Mexico that we are seeing dead zones in the gulf about the size of New Jersey. There is also the issue of pesticides, which disrupt ecosystems and harm wildlife. New studies from UC Berkeley show that atrazine (common pesticide) causes gonadal and limb abnormalities as well as hermaphroditism in frogs. Researchers worry atrazine will have a similar impact on humans. When it comes to global warming, methane is 23 times as potent as an equal amount of carbon dioxide. Farm animals, mostly cattle, account for 19% of all methane released in the United States. It was estimated that in 2000 methane released from livestock and manure lagoons caused as much environmental damage as the emissions from 33 million automobiles.
Vegetarian Diets: Benefits and Problems (nutrient deficiencies etc.)
Health Benefits Reduced Heart Disease and lower Cholesterol Reduced Cancer Healthier Blood Pressure Lower rates of Diabetes Less Diverticular Disease Less Obesity Nutrient Concerns: Iron, Calcium, Vitamin D, Vitamin B12, Zinc, Omega 3 fatty acids
Protein Sparing Effect of Carbohydrates - What is this?
Inadequate carbohydrate intake: Leads to protein being converted to glucose Only adequate carbohydrate consumption can prevent this called "the protein sparing effect of carbohydrate" Ketosis from the improper break down of fat when carbohydrate isn't present Disrupts the acid/base balance of the body
Fiber - types (soluble/insoluble), benefits, refined vs. enriched grains
Insoluble - tough and don't dissolve in water, known for aiding in elimination, found in whole grains and cereals Soluble - dissolves in water, is gummy, found in fruits, beans, barley, and oats Benefits: fullness, reduced energy consumption, prevents constipation, prevent diverticulitis, stimulates muscles of dig. tract, reduces blood cholest., reduces breast cancer, reduce bp, improves handling of glucose, reduce formation of clots, reduce stroke, reduced rate of death from disease How much fiber do you need? Age Men Women Under 50 38 grams/day 25 grams/day 50+ 30 grams/day 21 grams/day Kids - age plus 5 Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice. Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. ==== Most fibers are polysaccharides but the sugar units of fiber are held together by bonds that the human body cannot break down. Bacteria that live in the intestine can break down fiber and obtain calories from fiber Fibers are classified by how readily they dissolve in water Benefits of Fiber Promotes feeling of fullness Helps to reduce energy consumption Prevents constipation and hemorrhoids Helps to prevent bacterial infection of the appendix Associated with a possible reduced risk of colon cancer Stimulates the muscles of the digestive tract Helps to prevent diverticulitis Reduces the risk of heart disease by reducing blood cholesterol May reduce the risk of breast cancer Improves the body's handling of glucose May help reduce blood pressure May reduce the formation of blood clots May reduce stroke New studies looking at links to reduced ulcers and gallstones More fiber (from grains) is linked to a reduced rate of death from disease i.e. increased longevity (National Cancer Institute Study, Archives of Internal Medicine, 5/11
Insulin resistance
Insulin Resistance Insulin is a hormone that allows glucose, or blood sugar to be taken up from the bloodstream into the cells such as muscle, where it is burned as fuel or fat, where it is stored. Insulin resistance means that insulin is less efficient at delivering glucose so sugar levels rise in the blood. In response, the pancreas pumps out more insulin and if it can't keep up, you eventually develop diabetes.
What is Celiac?
It is an inherited autoimmune disorder that causes the body's immune system to attack the small intestine. The attack is prompted by exposure to gluten, a protein found in such grains as wheat, rye, and barley. If you have the disease and you eat foods containing gluten, an immune reaction occurs in your small intestine causing damage to the surface of your small intestine (villi) and an inability to absorb certain nutrients. Eventually, the decreased absorption of nutrients (malabsorption) that occurs with celiac disease can cause vitamin deficiencies that deprive your brain, peripheral nervous system, bones, liver, and other vital organs of vital nourishment. This can lead to other illnesses and stunted growth in children. Chronic inflammation causes the body to produce cytokines, which can make people feel crummy. No treatment can cure celiac disease. However, the disease can be managed by changing the diet.
Phytochemicals: What are they and what is their role and why eat them?
Plant chemicals Color, flavor, protection Reduced risk of many disease ----- Plant chemicals Found in fruits, vegetables, grains, legumes, nuts Function in plants: *provides color *imparts flavors *protects plants from insects, microbes, oxidation Phytochemicals seem to be linked to: *reduced cancer *reduced heart disease *reduced macular degeneration *reduced stroke and hypertension *reduced diabetes *reduced symptoms of menopause How do they work? Act as hormone-like substances that prevent the initiation of cancer. Serve as antioxidants that prevent and repair damage to cells due to oxidation Block or neutralize chemicals that promote the development of cancer and other diseases. Lower the risk of heart disease by modifying the production or utilization of cholesterol, inhibiting blood clots, or preventing the oxidation of LDL cholesterol.
Protein deficiency and excess (health issues particularly for red meat eaters)
Poor protein quality Edema (swollen bellies) Stunted growth, susceptibility to infections Marasmus Chronic PEM Energy, protein, nutrients are grossly inadequate Severe muscle wasting Growth stops, brain development compromised Excess Protein Animal protein excess has been linked to increased heart disease and cancer Increase risk for osteoporosis (animal protein) Kidney failure Dehydration Obesity Gout
Roles of protein in the body What happens to protein after it's digested? What is its fate?
Protein 4 calories per gram Composed of Amino Acids (contain nitrogen) Essential Amino Acids must be obtained from food. Role of protein: Growth and Maintenance Enzymes Hormones Antibodies Fluid and Electrolyte Balance Acid-base Balance Transportation Blood Clotting Energy Extra Protein is stored as Fat Digestion: Denaturation - starts to break down peptide bonds Stomach - uncoil proteins and break into smaller strands of A.A. Small Intestine - break into single A.A. which are absorbed into blood Amino Acids are circulated throughout body so proteins can be built. Proteins are recycled and A.A. are returned to the pool. This is called protein turnover.
Protein Quality - What does this mean?
Put simply, high-quality proteins provide enough of all the essential amino acids needed by the body to create its own working proteins, whereas low-quality proteins don't. Two factors influence a protein's quality: its amino acid composition and its digestibility. In making their required proteins, the cells need a full array of amino acids. If a nonessential amino acid (that is, one the cell can make) is unavailable from food, the cell synthesizes it and continues attaching amino acids to the protein strands being manufactured. If the diet fails to provide enough of an essential amino acid (one the cell cannot make), the cells begin to adjust their activities. The cells: ▪ Break down more internal proteins to liberate the needed essential amino acid, and ▪ Limit their synthesis of proteins to conserve the essential amino acid.9 As the deprivation continues, tissues make one adjustment after another in the struggle to survive. Evaluating Protein Quality: Protein Digestibility Corrected Amino Acid Score (PDCAAS) Takes into account the amino acid composition of the food and the digestibility of the protein. The USDA recognizes PDCAAS as the official method for determining protein quality of most food. Reference point - egg whites - 100
Myths/evidence regarding sugar consumption (see sugar quiz with answers)
Sugar is the number-one food additive. Answer: Yes Sugar is clearly listed on food labels. Answer: No. Manufacturers use many different types of sweeteners in foods such as corn syrup, dextrose, honey some of which don't really sound like sugar. Added sugars can be found in 74% of packaged foods. There are at least 61 names for hidden added sugars in foods. Americans are eating less sugar than before. Answer: No. We are up to about 156 pounds per person per year of available sugar (50 teaspoons). The number just keeps going up! The average American is actually consuming about 22 to 30 teaspoons a day or about 66 pounds of added sugar a year. Soft drink consumption in 1965 was 12% of total calories and in 2001 it was 21%. Liquid calories make up 36% of added sugars consumed. The body needs sugar. Answer: It is true that your body needs glucose but you can get it from eating complex carbohydrates so you don't need to actually eat sugar. High fructose corn syrup is not different then sugar. Answer: Both sugar and corn syrup are both composed of glucose and fructose. It is the fructose that seems to create the problem. Since they both contain it, they both are equally responsible for the unhealthy problems that have now been supported by research (see handout on high fructose corn syrup) Honey and brown sugar are more nutritious. Answer: No, they don't have any more nutrients to speak of then sugar...just lots of calories, but no vitamins, minerals or fiber. They both contain fructose as well. Fruit is good, candy and soft drinks are bad Answer: Yes. Fruit comes packed with fiber, water and other nutrients. Fruit Juice is healthy Answer: No. Fruit juice is full of fructose. Most juices are high in calories and not nutrient dense. Kids have more cavities than ever because they eat so much refined sugar. Answer: No. With the use of fluoride products such as toothpaste and rinses, tooth decay has actually declined. Tooth decay is less likely to occur from hard candy consumption and more likely from sticky foods like caramel or even dried fruits etc. Chewing sugarless gum may help protect against tooth decay. 10. Sugar is the leading cause of obesity. Answer: Perhaps, although any extra calories consumed can cause weight gain. Fructose, which is found in sugar can cause issues such as greater fat storage. Fructose does not increase leptin or suppress ghrelin, which help regulate appetite. Calories that come in the form of sugary beverages don't have the same impact on satiety than solid foods. High intakes of sugar may cause sugar belly or an apple shape and they may increase insulin production causing more sugar to be stored as fat. Sugar makes children hyperactive. Answer: No, there are no good studies that show that sugar causes hyperactivity in children. You can become addicted to sugar. Answer: Probably. New current studies that show that sugar does have a few addictive characteristics but some researchers are hesitant to rank it as a true addictive food....yet. New studies are showing that dopamine receptors in the brain may be disrupted by high sugar intake much like that seen with drug addiction. Sugar causes changes in people's brains. Eating too much added sugar may lead to Metabolic Syndrome (MetS). Answer: Yes. Consuming added sugar taxes the body's organs such as the pancreas and the liver causing an increase in T.G., high cholesterol, high blood pressure and sugar belly. MetS is linked to heart disease and diabetes Metabolic Syndrome is a cluster of five symptoms, which include large waist size, high TG, high cholesterol, high blood pressure, high blood sugar 14. Eating too much sugar causes diabetes. Answer: Sugar seems to play a role in insulin insensitivity. While glucose can increase blood sugar, fructose creates other issues. Sugar can also lead to weight gain, which increase diabetes risk. Studies show that people who consume sweetened soft drinks have a greater risk of developing diabetes and insulin resistance. Some new studies show that people who drink 1 to 2 sugar sweetened beverages per day have a 26% higher risk of developing type 2 diabetes compared to those who drink one per month. A review in Mayo Clinic Proceedings, March 2015, confirmed that added sugar, especially fructose, is a "principal driver" of the epidemic of type 2 diabetes, as a result of its contribution to metabolic problems and ultimately insulin resistance. The authors noted that fruits pose no increased risk for diabetes and may lower diabetes risk. 15. Sugar can raise blood cholesterol and triglycerides in most people. Answer: New studies are showing that as added sugar consumption goes up, HDL levels drop and triglycerides go up, LDL levels seem to increase as well and this is dependent on the amount consumed. A new clinical trial in the American Journal of Clinical Nutrition, June 2015, found that sugary beverages significantly raised LDL, TG, and related risk factors for young adults in just two weeks. Consumption of sugary drinks cause an increase in T.G. that, may be stored in the liver causing fatty liver or dumped into the bloodstream. Sugar can increase risk of heart disease Answer: Studies show that as fructose (sugar, high fructose corn syrup) goes up, so does heart disease. Drinking 1 can of soda per day can increase heart disease risk by 1/3 Sugary Beverages Linked to Liver Risk Answer: Tufts University research reports that sugary drinks may increase your odds of developing non-alcoholic fatty liver disease (NAFLD). The study published in the Journal of Hepatology, found that among people who reported drinking more than one sugar-sweetened beverage daily compared to those who said they drank none. The researchers adjusted for age, sex, body, BMI, and dietary and lifestyle factors. Sugar may increase blood pressure and stroke risk Answer: A large Swedish study in the Journal of Nutrition, 2014 found those who consumed at least two cups of sugary beverages daily were about 20% more likely to suffer a stroke compared to those who rarely drank them. A 2014 analysis from 12 clinical trials published in the American Journal of Clinical Nutrition , New Zealand, found that high sugar intakes increase blood pressure 6 to 8 points on average. Sugar is toxic like alcohol Answer: Fructose has many of the same physiological effects on the body from chronic exposure as alcohol. Fructose is processed in the liver. Small amounts are easy for the liver to handle but large amounts may cause Non-alcoholic fatty liver disease (NAFL), which, is excess fat build-up in the liver. Fatty liver can lead to Non-alcoholic steatohepatitis (NASH) inflammation and scaring of the liver as it tries to heal itself.
Glycemic Index - What is this?
The glycemic index or glycaemic index (GI) is a number associated with a particular type of food that indicates the food's effect on a person's blood glucose (also called blood sugar) level. A value of 100 represents the standard, an equivalent amount of pure glucose.
Fruit and sugar
Why Fruit Is Not Evil Nearly all of fruit calories are from carbohydrates of which many are sugars. Fruit contains fructose but you would have to eat several servings to get the same amount that is found in one can of soda. Fruits come packed with fiber that helps slow the absorption of fructose. Fiber can help improve cholesterol levels as well as a number of other benefits. Fruit also has a high water content that dilutes the sugars. Fruits also come packed with vitamins and minerals. Fruits contain vitamin C, folate, magnesium, potassium, beta-carotene and vitamin K. Potassium helps maintain healthy blood pressure and well as promoting vascular health. Fruits contain phytochemicals. In a USDA analysis of antioxidant levels, fruits represented 13 of the top 20 ranked by total antioxidant capacity per serving. Many deeply colored fruits such as berries have some of the strongest antioxidant qualities (test tube research). There is no research that links fruit consumption to weight gain or other undesirable health effects. In fact the opposite has been shown. In studies, people who eat the most fruit and vegetables tend to thinner and healthier than those who avoid them. Whole fruit is best. Fruit juice has very little fiber and more calories and sugars per serving. Studies on kids who drink lots of fruit juice, like those who drink lots of soda, are more likely to be overweight. Fruits are cholesterol free and very low in fat and sodium. They are also low in calories at about 50 to 100 calories per serving.
