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UMass Amherst KIN 110 - 9.20.13 Kin 110 class notes

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9.20.13 Kin 110 class notes- Nancy Clarko Monday September 30th 2:00 – 2:30 to meet studentso 2:30-3:30 at the Mullins Center talking- Why can’t we get energy by eating grass?- Food contains energy as carbohydrate, protein, and fato Plant based foods are mostly carbohydrates and watero Animal based foods are mostly proteins and fat, low carbohydrateso All CHO not equal- Basic categories:o Simple sugarso Complex carbohydrateso Common simple sugars: Honey, jelly beans, cake, ice cream, cookieso Glucose Blood sugar Currency of sugar that you useo Fructoseo Sucrose Table sugar = 50% glucose & 50% fructoseo Lactose Glucose & galactose Milk sugaro Simple sugars already in absorbable form So they TEND to be absorbed quickly- (not always)o High fructose corn syrup saves money but is bad for people’s health- Only natural foods high in simple sugars are honey and berrieso People now consume a lot more than they used to- Most simple sugar from processed foodo Candyo Ice creamo Sodas- Complex Cho are many simple sugars linked togethero Polymer of simple sugarso Most common in diet is starcho Glucoses linked by alpha bonds Makes a difference in digestion- Starch is energy form for plantso Human equivalent is glycogeno Grains Pasta – more natural Fruity pebbles - unnaturalo Some vegetables (potatoes)o And beans- Synthetic complex CHO’so Dextrin, maltodextrin (energy bars)o Starch made from a chemical company instead of naturallyo Chemical forms of starcho They are also polymers of glucose linked by alpha bonds- Digestible CHOo Contains 4 kcals/gramo Doesn’t matter if its simple sugar or complex CHO as long as you can digest ito Per g CHO, not per gram of foodo Ex. Brown sugar Not any more natural than white sugar About 13 g of CHO = 13 * 4 = 52 kcalso Ex. Apple Lots of water (no calories) 10 g of CHO * 4 = 40 kcal- Dietary CHO and healtho The term “go Diets spring up about restricting carbs Atkins South beach diet Carb restricted diets… Toxic? Revolves around term glycemic index- Relative scale- Glycemic indexo Responseo How blood sugar changes after eating the foodo Property of person eating the foodo It matters who the person iso Athlete vs. couch potatoes Very different glycemic indexo Pure glucose (or white bread) is GI = 100o The higher the blood glucose rises after eating the food, the higher the Glycemic index- GI = blood glucose response to foodo Blood glucose response to reference food (glucose)o Blood glucose vs. time graphs Glucose Lentils- 40% of glucoseo the amount of carbs (starch and sugars) in the reference and test foods must be the same- G indexo 70+ = high GIo 55+ = medium GIo 55- = low GI- Most people believe (sometimes wrong)o Simple sugars = quickly absorbed = high glycemic indexo Complex CHO are slowly absorbed = low glycemic indexo Generally true…o BUT: potatoes (complex CHO) GI = 93o Fructose (simple sugar) GI = 48 (low)- Other factors change GIo 47-bananas, eat it while its greenish (low)o 68 – bananas, eat it while its perfectly ripe (medium)o 82 – bananas, eat it while its brown and spotted (high)o other things combined with CHO (fat, protein, fiber ) make HUGE differenceo GI of foods depends on more than just simple sugar of complex CHO Depends on… How its cooked How much you exercise Ripeness Your personal characteristics- What is dietary fiber?o Complex CHOo Two forms Insoluble fiber (mainly cellulose) Soluble fiber (mainly gums, pectin, hemicellulose)- Jams, jellies, oat brand- Lowers blood cholesterol typically - Cellulose like starch is a polymer of glucose moleculeso Fiber indigestible by human enzymeso Beta bonds Links are slightly different Completely indigestible 0 kcal per gram because you can’t digest it! Fiber contains NO energy- You cannot live by eating grasso Its primarily celluloseo Beta bonds in cellulose are indigestible and contain no


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UMass Amherst KIN 110 - 9.20.13 Kin 110 class notes

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