HES 2823 1st Edition Lecture 6 Outline of Last Lecture I Blood Glucose Regulation continued A Glycemic Index continued 1 Before Activity 2 During Activity 3 After Activity II Sucrose A Myths and Truths about Sucrose 1 Obesity 2 Diabetes 3 Hyperactivity among Children 4 Dental Caries or Tooth Decay 5 Nutrient Density Outline of Current Lecture I Nutrient Density continued II Recommendations for Carbohydrates III Dietary Fiber IV Lipids Current Lecture I II Nutrient Density ND continued A Recommended ND 1 1 Foods with ND 1 for all nutrients do not exist 2 How food recommendations are determined B What is wrong with sucrose 1 ND for any nutrient vitamin or mineral in any amount of sugar equals zero or 0 of a daily recommendation 2 It provides calories without the nutrients empty calories 3 It comes from sugarcane which does contain nutrients but manufacturers of table sugar create the final product of sugar crystals from the original plant causing a total loss of nutrients 4 Too many calories from sucrose could cause nutrient deficiency 5 The same facts are true of high fructose corn syrup Recommendations for Carbohydrates CHOs A Minimum 130 grams day These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute III IV B Healthy Intake 55 of daily calories C 130g x 4 cal 520 calories from CHO D 520 cal 2000 reference caloric intake 26 of daily calories or less than half of a healthy intake E No one CHO is essential to the human diet Dietary Fiber A The indigestible component of a diet 1 Remains in gut and is not absorb from intestines 2 Does not provide calories to the body B Soluble and Insoluble Fibers 1 Soluble a Pectin in jelly and apples b Gums in oats Cheerios and dried beans c Carrageenan in seaweed and also as a food additive in ice cream and salad dressings 2 Insoluble a Cellulose b Hemicellulose c Lignin d In wheat rice corn whole grains NOT refined grains for all three of the above C Health Benefits 1 Constipation prevention a Undigested fiber remains in gut b Has water holding capacity increasing volume of fecal matter in colon where such substances collect c Metamucil laxative from psyllium seed a source of fiber d Both types of fiber address constipation 2 Colon cancer prevention a Carcinogens in the but move into the colon b Without fiber the carcinogens will concentrate in the colon along its walls which begin to absorb the toxins c Fiber dilutes the carcinogen and reduces its exposure time to the colon walls d Both types of fiber address colon cancer D Daily Recommendations 1 30 grams day 2 Average US intake is 15 grams day Lipids A Water insoluble does not mix with water unlike CHOs B Two types triglycerides and cholesterol C Triglycerides commonly called fat or oil if liquid at room temperature 1 Structure a 3 carbons bonded together to form a backbone with one fatty acid tail attached to each of the three carbons b Fatty Acids i Saturated A COOH group on one end connected to a chain of carbon molecules with two hydrogen molecules attached to each carbon Each of the carbon molecules is single bonded to the other carbon molecules ii Monounsaturated A COOH group on one end connected to a chain of carbon molecules with two hydrogen molecules attached to each single bonded carbon molecule Between two of the carbon molecules there is a double bond causing those double bonded carbon molecules to have only one hydrogen molecule attached to each of them iii Polyunsaturated A COOH group on one end connected to a chain of carbon molecules with two hydrogen molecules attached to each single bonded carbon molecule Between multiple of the carbon molecules there are double bonds causing those double bonded carbon molecules to have only one hydrogen molecule attached to each of them c the first number denotes the number of carbons associated with a given fatty acid the second number denotes the number of double bonds associated with the fatty acid d Four Common Saturated Fatty Acids i Stearic acid 18 0 beef chocolate ii Palmitic acid 16 0 pork iii Myristic acid 14 0 dairy iv Lahric acid 12 0 dairy e Monounsaturated Fatty Acid i Oleic acid 18 1 olive oil f Polyunsaturated Fatty Acids i Linoleic acid 18 2 vegetable oil essential fatty acid ii Linolenic acid 18 3 flaxseed oil essential fatty acid iii Omega 3 fatty acids fatty acids that have a double bond as the third to last bond on the chain of carbons or between the third and fourth to last carbons Linolenic acid Eicosapentanoic acid EPA 20 5 Docosahexanoic acid DHA 22 6