NSC 170C1 1st Edition Exam 2 Study Guide Chapter 7 Origins of Dietary Carbohydrates Carbohydrates are a primary source of energy in the body Composed of hydrogen oxygen and carbon Good sources include fruits vegetables and grains Simple Carbohydrates vs Complex Carbohydrates Monosaccharides Disaccharides Polysaccharides Grains Refined Grains Grain kernels stripped of bran and germ leaving only the endosperm Enrichment attempts to restore some of the nutrients lost in refinement by adding back folic acid thiamin niacin riboflavin and iron Whole Grains Whole grains include the entire edible grain kernel the bran the germ and the endosperm Consumption of whole grains may reduce risk of heart disease stroke and diabetes A whole grain is made up of three edible parts Bran indigestible outer shell Rich in fiber B vitamins phytochemicals and minerals Germ the seed Provides vitamin E heart healthy fats phytochemicals and B vitamins Endosperm the starchy part of the grain Contains protein B vitamins and some fiber in smaller amounts than the bran Lactose Intolerance The inability to digest lactose in foods due to inadequate levels of the enzyme lactase Carbohydrate digestion a Enzyme begins carbohydrate digestion in the mouth hydrolysis b Breaks carbohydrates starch down to maltose There is no digestion of carbohydrates in the stomach c However most chemical digestion of carbohydrates occurs in the small intestine Hormones that control blood levels Insulin a hormone released by the pancreas that helps move glucose into your cells and determines whether it will be used immediately as energy or stored for later Glucagon a hormone released by the pancreas when blood glucose drops consequences of not getting enough carbohydrates in the diet The liver and kidney produces ketones from partially metabolized fat for energy The production of too many can accumulate in the blood causing it to be slightly acidic Leads to ketosis Chapter 8 Natural Sugar vs Added Sugar Naturally occurring sugar is found in fruits and dairy Generally more nutrient dense Added Sugars are added by manufacturers to foods such as soda and candy Often empty calories that provide little nutrition Aliases of sugar on food labels Sucrose and fructose are the most common added sugars Sugars can appear on food labels under many different names Honey and fructose are not nutritionally superior to sucrose The Nutrition Facts panel doesn t distinguish between naturally occurring and added sugars Sugar Substitutes Substances as sweet as or sweeter than sugar but that contain fewer calories Must be approved by the FDA and deemed safe for consumption Fiber Insoluble vs Soluble Insoluble fiber promotes bowel Soluble fiber may also help ease regularity constipation by attracting water and making stool easier to pass Help lower elevated blood cholesterol May reduce absorption of fat and carbohydrates from the diet improving insulin sensitivity Fiber sources include whole grains fruits vegetables legumes nuts and seeds Chapter 9 Type I vs Type II Diabetes develops when the body s immune system destroys cells in the pancreas that make insulin An autoimmune disease in which the body s immune cells destroy the insulin producing cells in the pancreas begins as insulin resistance the inability of the cells to respond to insulin As a result of insulin resistance the cells of the pancreas produce more insulin Gestational Diabetes Cause unknown but pregnancy related hormones appear to lead to insulin resistance High blood glucose can cause problems for the baby including abnormally large size difficulty breathing or birth defects Hypoglycemia A blood glucose level less than 70 mg dl Pre diabetes Term for people who are at increased risk of developing diabetes but do not currently have the disease List the consequences of diabetes Nerve damage Poor wound healing and decreased ability to fight infection Impaired vision Dental problems Kidney problems Heart disease and stroke Dietary and lifestyle changes may help to prevent and treat diabetes Adopt a Healthy Well Balanced Diet High fiber carbohydrates from whole grains fruits and vegetables Low fat milk Adequate amounts of lean protein Unsaturated fats Participate in Regular Physical Activity Meeting with a health professional for ongoing support and education Chapter 10 3 types of Lipid Triglycerides Contain Three Fatty Acid Chains Phospholipids Contain Phosphate Sterols Have a Unique Ring Structure Three types of fatty acids Saturated fatty acids a Each carbon is bonded with two atoms of hydrogen and cannot hold any more Found in saturated fats Monounsaturated fatty acids a One double bond occurs in the carbon chain Found in unsaturated fats Polyunsaturated fatty acids a Contain more than one double bond Linoleic acid and alpha linoleic acid are two essential fatty acids Lipid Digestion The majority of fat digestion occurs in the small intestine Fat is broken into two free fatty acids and a monoglyceride by pancreatic lipase Bile from the gallbladder must emulsify the fat into smaller globules before pancreatic lipase can hydrolyze the bonds between glycerol and fatty acid Functions of fat in the body and in food In cooking fats Give a flaky texture to pie crusts and baked goods Make meats tender Make soups and puddings creamy Contribute to satiety from foods In your body fats are Used for storage and insulation Important components of cell membranes Involved in transporting proteins Essential fatty acids Essential fatty acids create key compounds and help keep cell membranes healthy a Linoleic acid is an omega 6 fatty acid the fatty DHA are vessels functions b Alpha linolenic acid is an omega 3 fatty acid and can be converted to acids Eicosapentaenoic acid EPA and Docosahexaenoic acid important for the health of your heart and blood b Eicosanoids prostaglandins thromboxanes leukotrienes regulate such as muscle relaxation and contraction Chapter 11 Essential fatty acids 20 35 AMDR No more than 10 percent of your daily calories should come from saturated and trans fat 5 to 10 percent of your total calories should come from linoleic acid 0 6 to 1 2 percent of your total calories should come from alpha linolenic acid Mediterranean Diet Refers to the dietary pattern found in areas of the Mediterranean region Researchers found that individuals from these areas had low rates of chronic diseases such as heart disease and cancer and a very long life expectancy The diet was lower in food from animal