HES 2823 1st Edition Lecture 6Outline of Last Lecture I. Blood Glucose Regulation (continued)A. Glycemic Index (continued)1. Before Activity2. During Activity3. After ActivityII. SucroseA. Myths and Truths about Sucrose1. Obesity2. Diabetes3. Hyperactivity among Children4. Dental Caries, or Tooth Decay5. Nutrient DensityOutline of Current Lecture I. Nutrient Density (continued)II. Recommendations for CarbohydratesIII. Dietary FiberIV. LipidsCurrent LectureI. Nutrient Density (ND) (continued)A. Recommended: ND > 11. Foods with ND > 1 for all nutrients do not exist2. How food recommendations are determinedB. 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 recommendation2. 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 nutrients4. Too many calories from sucrose could cause nutrient deficiency5. The same facts are true of high fructose corn syrupII. Recommendations for Carbohydrates (CHOs)A. Minimum: 130 grams/dayThese 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.B. Healthy Intake: 55% of daily caloriesC. 130g x 4 cal = 520 calories from CHOD. 520 cal / 2000 reference caloric intake = 26% of daily calories, or less than half of a healthy intakeE. No one CHO is essential to the human dietIII. Dietary FiberA. The indigestible component of a diet1. Remains in gut and is not absorb from intestines2. Does not provide calories to the bodyB. Soluble and Insoluble Fibers1. Solublea. Pectin: in jelly and applesb. Gums: in oats (Cheerios) and dried beansc. Carrageenan: in seaweed and also as a food additive in ice cream and salad dressings2. Insolublea. Celluloseb. Hemicellulosec. Lignind. In wheat, rice, corn, (whole grains – NOT refined grains) for all three of the aboveC. Health Benefits1. Constipation preventiona. Undigested fiber remains in gutb. Has water-holding capacity, increasing volume of fecal matter in colon, where such substances collectc. Metamucil: laxative from psyllium seed (a source of fiber)d. Both types of fiber address constipation2. Colon cancer preventiona. Carcinogens in the but move into the colonb. Without fiber, the carcinogens will concentrate in the colon along its walls, which begin to absorb the toxinsc. Fiber dilutes the carcinogen and reduces its exposure time to the colon wallsd. Both types of fiber address colon cancerD. Daily Recommendations1. 30 grams/day2. Average US intake is 15 grams/dayIV. LipidsA. Water-insoluble: does not mix with water (unlike CHOs)B. Two types: triglycerides and cholesterolC. Triglycerides: commonly called fat, or oil if liquid at room temperature1. Structurea. 3 carbons bonded together to form a backbone with one fatty acidtail attached to each of the three carbonsb. Fatty Acidsi. 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 moleculesii. Monounsaturated- A COOH group on one end, connected to a chain of carbon molecules with two hydrogen molecules attached to each single-bonded carbonmolecule- 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 themiii. Polyunsaturated- A COOH group on one end, connected to a chain of carbon molecules with two hydrogen molecules attached to each single-bonded carbonmolecule- 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 themc. (#: #): the first number denotes the number of carbons associated with a given fatty acid; the second number denotes the number ofdouble bonds associated with the fatty acidd. Four Common Saturated Fatty Acidsi. Stearic acid (18: 0) – beef, chocolateii. Palmitic acid (16:0) – porkiii. Myristic acid (14: 0) – dairyiv. Lahric acid (12: 0) – dairye. Monounsaturated Fatty Acidi. Oleic acid (18: 1) – olive oilf. Polyunsaturated Fatty Acidsi. 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 asthe 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: