bpk 110 module 1-6 Notes | Knowt (2024)

Essential Nutrition, Introductory Nutrition Textbook, (Diana Bedoya).pdf

Human Nutrition 110	Sarah Tso June 2, 2023
Lecture 1.2	Pg. 8-10
Cues What does organic mean? What is a diet What are the 6 categories of nutrients What are the 2 types of phytochemicals, what even are phytochemicals?! What are toxins	Diet: Refers to total amount of food we consume Depends on what diet we have, it affects on what we become Total food a person regularly eats Nutrients: Food substances required for our maintenance, growth and survival Some are essential One that our body requires but can’t make itself Ex: essential amino acids, essential fatty acids, vitamins, minerals, water There are 6 categories of nutrients Macro (needed in larger amounts) Water Cabs: sugars, starches, fiber, organic Lipids (fats): triglycerides, fatty acids, sterols, phosopholipids, organic Proteins : made of amino acids, organic Micro (needed in smaller amounts everyday) Vitamins: Fat soluble and water soluble, organic Minerals Chemical elements, inorganic Can provide body structure (like calcium helping build bones) Non nutrients: can have positive, negative or both effect Substances found in food that are not considered nutrients Ex: phytochemicals, caffeine, toxins Phytochemicals Plant chemicals Something that plants produce to grow and thrive, but when we eat them, they can maybe have disease reducing effects Hundreds of them (diff colors) Examples: Flavonoids: give plants bright blue, red, or dark pigmentation Anti-inflammatory, anti-tumour, antioxidant effects Ex: blueberries, raspberries Carotenoids: Give plants yellow, orange, red pigmentation Antioxidant effects Ex: carrots Toxins: Some non nutrients can be toxic Naturally found in plants and animals, often made by those for their defense mechanisms towards predators Can potentially cause harm IF we take beyond a threshold of healthy intake To reduce exposure throw out old/mouldy/ foul-smelling food Our kidneys and liver help get rid of those toxins :D Health Canada and the US Food and Drug Administration (etc) limit the amount of toxins allowable in food.
Summary	Our diet makes up who we are, our diet should include the 6 types of nutrients tho (which can be divided into 2 diff categories, macro and micro). We should also have foods that have phytochemicals, which can reduce many bad things.

Human Nutrition 110	Sarah Tso June 2, 2023
Lecture 1.3	Pg. 11-12
Cues What are whole foods What are processed foods What are ultra-processed foods What is the NOVA food classification system	One of the Canadian food guide’s core recommendations is to consume a diet mainly based on whole foods. Whole foods: remain as close to their natural form as possible. little to no refinement and/or processing as well as few or no additives and/or preservatives Processed foods: undergone significant changes to their original form. Ultra-processed foods: have been linked with several health concerns. 31% increased risk of obesity 37% increased risk of type 2 diabetes 60% higher risk of high blood pressure NOVA food classification system: Group 1: Unprocessed or Minimally Processed Foods Plants and animals that have minimal modifications Found intact with minimal packaging These foods may have been dried, crushed, roasted, boiled, refrigerated or pasteurized, which are processes meant to preserve foods as close to their natural form as possible. Group 2: Processed Culinary Ingredients Oils, butter, sugar and salt. Made from foods found in the first category by pressing, refining and grinding them. typically used in combinations with foods from group 1 and are not typically consumed on their own. Group 3: Processed foods typically made from combining group 1 and group 2 foods. more than one processed culinary ingredient added to a formerly unprocessed or minimally processed food. include canned foods, cheese, breads and fruits in syrup. made to enhance shelf life, taste and marketability. Group 4: Ultra-processed foods Minimal amounts of group 1 foods found in this. made almost entirely from the processed ingredients found in group 2 and group 3 foods. Ex: Sugar-sweetened beverages, chocolate bars, candy, pre-packaged frozen dinners and deli meats Manufacturers make these foods to improve shelf life, taste, marketability and ultimately profit.
Summary	Group 1: pre much whole foods Group 2: processed culinary ingredients, food from first category but slightly modified, and usually not consumed on their own (oils, butter, salt, etc.) Group 3: processed foods, combo of group 1 and 2 Group 4: super processed foods, bad for you, consists of group 2 and 3 foods

Human Nutrition 110	Sarah Tso June 2, 2023
Lecture 1.4	Pg. 13
Cues What makes organic food organic? What are the regulations Canada and US have on qualifying some things as organic? Organic foods are classified as NOVA group 1 (T/F)	Organic foods: Anything that has carbons in it are foods that have minimal synthetic or artificial inputs and are grown, raised and harvested in a way that preserves biodiversity. Canada and US have strict regulations on organic foods A food can display an organic label if it contains at least 95% organic contents. not genetically modified and are farmed without the use of hormones and unnecessary antibiotics.
Summary	Foods that contain carbon are considered minimally processed, natural foods that are grown and produced in a way that preserves biodiversity. Canada and the United States have strict regulations on what can be labeled as "organic" foods. For a food to display an organic label, it must contain at least 95% organic contents. Organic foods are not genetically modified and are produced without the use of hormones or unnecessary antibiotics.

Human Nutrition 110	Sarah Tso June 2, 2023
Lecture 1.5	Pg. 14-15
Cues What does GMF stand for, what is it What is the process of genetic modification of foods using a vector What are food additives	Genetically Modified foods: Foods that have undergone alterations to their DNA DNA can be altered through Selective breeding: seedless grapes, broccoflower Use of a vector: golden rice, roundup ready soy Do not pose an increased risk to human health (WHO 2014) Food additives: Typically found in processed and ultra-processed foods. Are substances added to food for the purpose of taste, appearance, safety, freshness or other factors. A wide range of food additives, including preserving agents like sodium nitrate, thickening agents like guar gum and sweeteners like high-fructose corn syrup.
Summary	Genetically modified foods involve altering the DNA of foods through selective breeding or use of a vector, but the World Health Organization states these do not pose increased health risks. Food additives are substances commonly added to processed and ultra-processed foods to improve many factors with examples including preservatives, thickening agents, and sweeteners.

Human Nutrition 110	Sarah Tso June 2, 2023
Lecture 1.6	Pg. 16-17
Cues How does protein, water, minerals and lipids contribute to body structure Why do we eat What is basal metabolism What is homeostasis What is body function What is energy provision, what are the 3 nutrients that provide energy to the body	Sustenance: the maintenance of our bodies and lives Nutrients contribute to body structural (to be able to move our body around), function and energy provision Carbs, proteins 4kcal/g Lipids 9 kcal/g Body structure: anatomy The body is 60–70% water by weight, most of which provides structure to cells. Protein contributes to our bones and teeth Minerals harden our bones and teeth, making them stronger. Lipids provide body structure and cushioning when they are stored in adipose tissue. Body function: physiology Helps us with our everyday needs Homeostasis: a state of dynamic equilibrium that allows our bodies to function optimally. Energy provision basal metabolism. (The body needs energy in order to perform its various functions and keep us alive.) Only three nutrients provide energy to the body, they are the energy-yielding nutrients , providing 4, 9 and 4 kilocalories per gram, respectively. Carbohydrates Lipids Proteins Why do we eat? Enjoyment, Psychological reasons Depression, sometimes you need more, or some eat less
Summary	Learn to find balance when to eat Sustenance: Maintenance of body and life Nutrients contribute to: Body structure (e.g. movement) Body function Energy provision Nutrients and Calories: Carbs, proteins = 4 kcal/g Lipids = 9 kcal/g Alcohol 7kcal/g Body Composition and Structure: 60-70% water Protein in bones and teeth Minerals harden bones and teeth Lipids provide structure and cushioning Body Functions: Enable everyday needs Homeostasis - dynamic equilibrium Energy Provision: Basal metabolism requires energy 3 energy-yielding nutrients: Carbohydrates Lipids Proteins Reasons for Eating: Enjoyment Psychological (e.g. mood, depression

Human Nutrition 110	Sarah Tso June 2, 2023
Lecture 1.7	Pg. 18-20
Cues How does genetics affect us What are epigenetics What is the agouti mouse experiment What happened during the dutch famine in ww2 What is a good way to keep balance	Diet will affect us not only now, but into the future Eating too much certain nutrients that puts at risk of various chronic diseases Gene-diet interactions Genetics can influence nutrients in a number ways Ex: genetic influences on appetite, nutrient absorption, nutrient use Our diet can also influence the expression of genes (ie. whether gene information leads to the formation of proteins Epigenetics DIET DOES NOT CHANGE OUR DNA OR GENES it can affect the way genes are expressed life. For instance, a pregnant mother’s food consumption can affect what genes are expressed and the risk for disease in her future child Dutch famine during WW2 When supplies were cut off to Holland as a war tactic, many people went hungry People eating less than 500 kcal in a day, with little variety Children born in and around that time had significantly altered risk of disease and mortality compared to their siblings born outside of the famine. Years later, these children had higher risks of schizophrenia, depression, cardiovascular disease and type 2 diabetes Balance: refer to the healthy and less healthy decisions we make. means to have things in the right proportions. does not mean 50/50 – it means finding the right proportions of the things that help us achieve a particular result 80/20. This means that 80% of our nutritional decisions should be ones that promote health, while 20% can be less healthy
Summary	Diet affects us now and in the future Overconsumption of certain nutrients can increase risk of chronic diseases Genetics can influence how we respond to and process nutrients Diet can affect gene expression, but doesn't change DNA/genes A mother's diet during pregnancy can impact gene expression and disease risk in her child The Dutch famine during WWII showed long-term effects of severe calorie/nutrient restriction Agouti mouse experiment "Balance" doesn't mean 50/50, but finding the right proportions - e.g. 80/20 healthy/less healthy

Human Nutrition 110	Sarah Tso June 2, 2023
Lecture 1.8	Pg. 20-21
Cues What is variety What is moderation What is nutrient density What is nutrient profiling	Variety: consuming a diversity of foods The greater variety of foods we consume, the less likely we are to develop symptoms of deficiency Moderation: means not too much and not too little. Ex: consuming insufficient sodium can negatively affect our body’s ability to send electrical signals. Conversely, too much sodium increases cardiovascular risk in some people. Nutrient density: amount of nutrients in a food or meal as compared to a reference amount. Milk vs. cola (one has more nutritional balance, 300mg calcium, etc) Nutrient profiling: science of ranking foods based on nutrient density whole foods tend to be more nutrient dense than processed and ultra-processed foods.
Summary	Make sure to eat a diet with VARIETY but in moderation, some foods like milk has more nutrient density vs cola, because it contains calcium and all that good stuff, compared to cola which mostly has sugar. Nutrient profiling is ranking foods based on their density (refer to milk and cola)

Human Nutrition 110	Sarah Tso June 2, 2023
Lecture 1.9	Pg. 22-31
Cues Why is the study of nutrition so difficult What is the scientific method, how many steps What is an experimental study What are the 2 group involved What is an epidemiological study What is a limit from an epidemiological study What is anecdotal evidence What can you use to find a credible source for nutritional articles	Study of nutrition: It is rlly hard to conduct really good nutritional studies Because we can’t just ask a person to a certain diet for the rest of their lives So we cant know the longterm effects Peoples diets change constantly The scientific method is used to study nutrition Experiments and epidemiological research are the most common types of nutrition studies Both use the scientific method Be cautions when you hear nutrition studies (because it’s not the whole picture) It’s like a puzzle piece The scientific method: A good scientific study never has too many conclusions for a particular study Experimental studies: =~ randomized control trials Usually involves 2 similar groups Experimental group: undergoes the experimental treatment (bread with more fiber) Control group: does not undergo the experimental treatment (may use placebo affect) (regular bread) Only one factor is diff between the two groups (ex: experimental group received the supplement) If there is a difference in the groups by the end (ex: increase in perceived alertness in the experimental group), it is most likely due to the factor being changed Epidemiological studies: Aka population-based studies: look at population trends without manipulating variables Ex: do japanese people who eat a lot of fish have a lower risk of cardiovascular disease than americans who do not eat a lot of fish Ex: nurses’ health study: Gathered info about nurses' habits, medical history etc. Checked in on them over time Questions: what factors increase risk of cardiovascular disease, cancer, etc? A lot of nutritional studies are epidemiological studies Limits: Association does not equal causation Results could be for other reasons too People change diet overtime Our methods of determining peoples diets all have limitations Impossible to know how much people eat There are ways of studying people though At home studies, food frequency questionnaire, food diary, 24h recall, diet history method But these all have flaws Anecdotal evidence: “I started eating cheese for 6 months and i lost 10 pounds” Personal testimonies drawn from direct or indirect casual experiences Not scientific, not peer-reviewed Be cautious with this type of evidence Don’t trust insta with health stuff or well be aware of what you want to believe Finding credible nutrition articles Pubmed and google scholar are search engines for scientific articles The library website can also be used to search for reputable sources Each article is a puzzle piece
Summary	It is challenging to conduct high-quality nutritional studies because we can't control people's diets long-term, and diets constantly change. The scientific method, including experiments (randomized controlled trials) and epidemiological research, is used to study nutrition. Experimental studies involve comparing an experimental group that receives a treatment to a control group. If there are differences between the groups, it's likely due to the experimental factor. Epidemiological studies look at population trends without manipulating variables, like comparing disease rates between populations with different diets. Limitations of nutritional studies include: Association does not equal causation People's diets change over time Methods of measuring people's diets have flaws Anecdotal evidence from personal experiences is not scientific and should be viewed cautiously. To find credible nutrition research, use databases like PubMed, Google Scholar, and library resources to access peer-reviewed scientific articles. The key takeaway is that nutrition research, while valuable, has inherent challenges, and individual studies only provide one piece of the puzzle when it comes to understanding the complex relationship between diet and health

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 2.1
Cues	Overview of food policy and dietary recommendations. Dietary analysis project 1 Canadian nutrition policy + american food guide
Summary

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 2.2	Pg. 38-40
Cues What is a nutritional status What are the 3 steps to a diet analysis How to use laboratory test to help find right diet How does health or disease state of individual affect diet	Nutritional status Condition of the body with respect to nutrition Ie. Does a person have the appropriate level of nutrients to meet their needs? No perfect measure, but we may use Diet analysis Record everything that is eaten over a period Compare intake to recommendations Determine whether nutrient status is adequate, deficient or excessive Laboratory tests Blood lipid panel, looks at breakdown of lipids in blood to determine if they're out of range If we have high cholesterol, our diet might promote ill health Health or disease state of individual If someone has a genetic mutation that affects their ability to absorb certain nutrients Someone with diabetes, tailor their diet to get the proper nutritional status
Summary	Make sure we get what we need in the right amounts Nutritional status refers to the body's level of nutrients and whether they meet a person's needs. There is no perfect measure, but common methods include: Diet analysis - comparing nutrient intake to recommendations Laboratory tests - like blood lipid panels to identify nutrient imbalances Assessing the individual's overall health and conditions that affect nutrition Evaluating nutritional status is important to ensure the body is getting the right nutrients and prevent deficiencies or excesses. It requires considering multiple factors, as a single measure is not sufficient

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 2.3	Pg. 40-41
Cues What does DRI stand for What does RDA, AI and UL stand for Give an example of how RDA/AI and UL can be helpful What happens if you go below or above the RDA or UL?	Dietary reference intakes (DRI) a set of scientifically determined reference values for nutrient requirements. tell us how much of a nutrient is required to meet the needs of an individual. requirements vary depending on gender and stage of life. Ex. calcium intake for women 50-71 requires more than men. RDA = recommended daily allowance AI = adequate intake UL = upper limit (tolerable upper limit) You don't want your nutrient intake goes very below the AI/RDA or far/a lil bit above the UL That is when you get symptoms of toxicity The estimated average requirement (EAR): is the amount of a nutrient that will meet the needs of 50% of the population.
Summary	Knowing the RDA and UL, ensures you get enough to promote health in your body.

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 2.4	Pg. 41-43
Cues What is the estimated energy recommendation What does the EER equation do What does AMDR stand for and how does it affect you	Estimated energy recommendations: Amount of energy required to maintain to current energy state Ie. where fat mass and weight do not change substantially Depends on sex, age, weight and activity level (PA) Equation to stay at your same size: Acceptable Macronutrient Distribution Range: (AMDR) Recommend percentage of energy that should come from each of the 3 energy yielding nutrients (carbs, lipids and protein)
Summary	Estimated energy needs are the amount required to maintain current weight and body composition, based on individual factors like sex, age, weight, and physical activity level. The Acceptable Macronutrient Distribution Range (AMDR) provides guidelines for the recommended percentages of energy that should come from carbs, fats, and protein.

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 2.5	Pg. 43-49
Cues What are the 3 things that should be on your plate and in what percentage What to eat/not eat or do when pregnant	Canadian food guide Made to help people make better food choices We've had one since 1942 (ww2), canada's official food rules Newest edition came out in 2019 Vegetables >> fruit 50% veggie and fruit 15% protein rich foods 25% whole grain foods Shows us that these are more nutrient dense and more fiber (less processing Gives us recommendations HOW to eat Be mindful of eating habits Cook once, eat twice, eat more at home Enjoy your food Establish a healthier habit with food, not just what we eat Be careful of food marketing (because they can trick you) When pregnant: You eat for more 1.05 not 2 ppl lol Increase food intake in 2 or 3 trimester by an extra snack or meal Decrease risk for pregnant obesity and gestational diabetes Choose foods that are higher in unsaturated fats Foods with less mercury (tiny fish) Iron, multivitamins (folic acid) increase Minimize processed meats, like sushi Eat very very minimally Dont eat foods that are a little uncooked because that can affect the child
Summary	Key themes of canada's food guide: Variety Accessibility Cultural relevance Availability Provides food choice recommendations since 1942 2019 edition emphasizes: More vegetables/fruits (50% of plate) Whole grains (25%) Protein foods (15%) Promotes nutrient-dense, minimally processed foods Advises on healthy eating habits: Mindful, home-cooked meals Awareness of food marketing Specific guidance for pregnancy: Increased intake, nutrient-rich foods Limit processed meats, raw foods

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 2.6	Pg. 50-51
Cues What are a few key points from indigenous food guidelines What should be on an indigenous food plate Where did canada base a lot of their food guidelines off of What is the guideline for american diet What are some food recommendations from brazilians	Indigenous food guidelines Make community healthier by working together to change the nutrition environment Increase use of traditional foods by protecting, restoring and relying on them more Decrease of sweetened beverages to help protect teeth + children health Vegetables + fruit >>> Serve healthier foods in reasonable proteins Increase number of community gardens to both provide nutritious food and bring the community together In indigenous food plate: 25% to third is protein Fish, wild meat and seafood Starch, not whole foods that have rich amounts of starch Finish off the meal with some fruit Dietary guidelines for americans Uh no the healthiest lol cause influenced by industry Follow a healthy diet across the lifespan Focus on variety, nutrient density and amount Limit calories from added sugars and saturated fats and reduce sodium intake (similar to canadian) Shift to healthier food and beverage choices Support healthy eating patterns for all Brazilian food guide recommendations: They focus on HOW to eat not WHAT to eat Eat whole foods that are processed manually. Freshly prepared dishes with limited use of oil, fat, sugar, salt Limit group 3 foods and avoid group 4 foods Give food proper time and space, and in company Shop for foods in whole areas and minimally processed Practice cooking skills to develop and share, but plan your meal times to give yourself some time and space When eating out choose better places with freshly prepared stuff + whole ingredients, bE cAREfUL of ads and marketing
Summary	Indigenous Food Guidelines: Promote using traditional, nutrient-dense foods Decrease sugary beverages to improve health Encourage community gardens for nutrition and community Traditional food plate: 25% protein, starch, fruit Other Food Guides: U.S. Dietary Guidelines influenced by industry Focus on variety, nutrient density, limiting added sugars/fats Brazilian Guide emphasizes how to eat, not just what Advises minimally processed whole foods, taking time for meals

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 2.7	Pg. 52-62
Cues What are some mandatory features on canadian food labels What are some nutrient content claims, give an example What are the 2 health claims How to know food safety Who manages the natural health products Menu labeling? Where makes it mandatory, what's the program for the voluntary What is another word for partially hydrogenated oils	Canada's healthy eating strategy Overhaul of canadian food policy that begin in 2013 Major changes 2019 canadian food guide Lowered sodium in prepackaged foods Make reasonable targets within food and hospitality industries Expansion of vitamin D (because we lack) Elimination of industrial trans fat from food supply Changes in food labeling Mandatory features of canadian food labels: Sugar based ingredients are grouped together Food colours listed by name Nutrients facts box (calories are in your face) Serving sizes are more comparable Vit A and C are gone, potassium is more there Food manufacturers must meet guidelines to make certain claims Ex: 100% pure fruit juice, highlighted ingredient claims Nutrient content claims: Ex: low in fat, lower in calories, high in fibre High in fibre = 4+ grams/ serving Very high in fiber = 6+grams/serving Health claims Disease reduction claim: Talks about a certain nutrient and its ability to reduce risk of disease Ex: diets high in calcium help reduce the risk of osteoporosis Function claim: Talks about that particular nutrient and how it contributes to function of body Ex: calcium helps promotes strong bones and teeth Front of package labels: mandatory front-of-package labeling for foods high in sodium, sugar and saturated fat. Help people notice that they should eat less of this Food safety: Foods can carry pathogens (disease-causing agents) which can promote food poisoning Defrost food in cold water, microwave or fridge (no more than 1-4 days) Keep cold food cold and hot food hot Wash countertops with warm and soapy water Cut and prepare raw animal ingredients on separate surfaces More likely to carry infectious ingredients Natural health producsts: Are not food or drugs Probiotics, multivitamins, amino acids, essential fatty acids, etc Regulated separately by the Natural and nonprescription health products directorate (NNHPD) Review claims and available evidence before approving product for sale Menu labeling There are no federal requirements in canada for menu labeling Ontario's healthy menu choice act is a mandatory program for restaurants with more than 20 locations Must display calories, and contextual statement (yk like the 13 older need 2000 cals, etc) Informed dining program is a voluntary program where consumers have access to nutritional information by request
Summary	Food Labeling Changes: Mandatory grouping of sugar-based ingredients Mandatory listing of food colors by name Stricter guidelines for nutrient content claims (e.g. "high in fiber") Mandatory front-of-package labels for high sodium/sugar/saturated fat Food Safety: Guidance on proper food defrosting, storing, and preparation Need to separate preparation of raw animal products Menu Labeling: Mandatory in Ontario for chains over 20 locations Displays calories and contextual info (e.g. 2000 cal guideline) Voluntary "Informed Dining" program in other provinces

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 3.2	Pg. 69-71
Cues What is the process of digestion What is another word for sugars, fatty acids and amino acids What are the 2 types of digestion What are enzymes, what reactions do they participate in What are hormones What is the suffix to know if something is an enzyme	Digestion: Separates the nutrients in food and breaks down larger molecules into smaller ones so they can be absorbed Polysaccharides -> sugars Triglycerides -> fatty acids Proteins -> amino acids Two types of digestion mechanical / physical: uses physical process such as chewing to break food apart Chemical digestion: uses enzymes to alter chemical structure of nutrients Enzymes: Chemical catalysis, speed up the rate of reaction Provide a location for chemical reactions to occur Can participate in hydrolysis and condensation reactions Hydrolysis reaction: the input of water helps to break down the molecule in its sub unit One of the reactions an enzyme can help facilitate Condensation: build things up Can but don't have to use enzyme Bind molecules like amino acids into longer chains of molecules, water is liberated in the process The binding of amino acids into a specific chain to being the process of protein synthesis Hormones Chemical messengers that are required for many physiological processes, including digestion CCK is a hormone that travels through the blood to go to the brain and tell the brain that the small intestine has no food Also found in liver and gallbladder Are released from one area of the body and travel through the blood to different parts of the body
Summary	Digestion Overview: Separates nutrients in food and breaks down larger molecules into smaller ones Examples: polysaccharides -> sugars, triglycerides -> fatty acids, proteins -> amino acids Types of Digestion: Mechanical/Physical: Uses physical processes like chewing to break food apart Chemical: Uses enzymes to alter the chemical structure of nutrients Enzymes: Act as chemical catalysts to speed up reactions Provide a location for chemical reactions to occur Can facilitate hydrolysis reactions (using water to break down molecules) Can facilitate condensation reactions (building up molecules, releasing water) Hormones: Chemical messengers required for many physiological processes, including digestion E.g. CCK is released from the small intestine, liver, and gallbladder to signal to the brain that food is present

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 3.3	Pg. 72-80; 83-85
Cues What is the digestive tract journey? What are the layers of the tract wall What is the food that turns into a ball called What is lysosome What is the function of the pharynx What is the function of the esophagus What are the 3 layers of the stomach How long does food in the stomach stay in there for What is chyme What is the purpose of mucus What is the purpose of gastric lipase What is the purpose of hydrochloric acid: What does pepsinogen becomes What are the 3 sections of the small intestine What is the epiglottis What does the sphincter do, what are the 2 types What do villi do How long is the large intestine What is the purpose of the large intestine What are microbiomes What happens if the colon doesn’t absorb enough water, or absorbs too much water	The digestive tract Long, tube like structure (mouth to anus) Sphincters often separate different parts of the tube (the muscle that opens and closes, contracts) Takes ~2+ days for material to pass through the entire tract Food spends most time in the large intestine or colon The more fibre, active you are affects the transit time Layers of the digestive tract wall Lumen (everything passes through there) Mucosa: nutrients are absorbed through to get into the submucosa Submucosa: which connects the mucosa to the more superficial muscularis layer. Blood vessels, lymphatic vessels and nerves are found here. The digestive tract has more than 500 million neurons, which are arranged in a grouping called a nerve plexus. Muscularis: composed of a type of muscle called smooth muscle. Unlike skeletal muscle that helps us move our bodies, we cannot voluntarily control the movement of smooth muscle. It is under autonomic, or involuntary control. The muscularis layer responds to the movement needs of the digestive tract, pushing food forward and helping it mix with digestive secretions. It has 2 layers The innermost layer of muscle is arranged in a circular pattern along the tube’s circumference outermost layer is arranged in a longitudinal fashion along the long axis of the tube. Serosa: outermost layer: which consists of a layer of connective tissue. This layer either helps to reduce friction with organs adjacent to the tract or helps anchor it into place. Mouth Teeth rip things apart Tongue pushes food towards teeth and mizes it with saliva Salivary glands secrete saliva into mouth, which contains: Salivary amylase digests amylose (Starch Lingual lipase digests lipids Mucus lubricates food Lysosome: antibacterial substance that disinfects food Bolus: ball of food that we swallow Pharynx Aka throat Common passageway for food and inspired air No active digestion or absorption Epiglottis directs food from pharynx into the esophagus, instead of down the windpipe (remember the lil flap Esophagus: No active digestion or absorption Peristalsis is a type of movement that occurs here and in other parts of the tract Stomach: Hold onto food before the small intestine is ready for it (remains in there for 4-5 h) 3 layers of muscle to allow food to churn Longitudinal Circular Diagonal Lower esophageal sphincter and pyloric sphincter close as stomach churns food and mixes it with gastric juice Chyme: food that is in semi-liquid form leaving stomach Gastric juice: Cells in stomach cryps secrete contents of gastric guice: Mucus: lubrication, medium for chemical reactions Gastric lipase: breaks down lipids Hydrochloric acid: unreavels proteins, activates pepsiongen Pepsinogen: becomes pepsin, which digests protein Small intestine Primary site of digestion of absorption Three sections: duodenum, jejunum, ileum ~6m, large circular folds, villi, microvilli contribute to its large surface area Its total surface area is about the size of a tennis court Villi absorb stuff Large intestine: ~1.5m in length Colon is the main part of the large intestine Any unabsorbed material is either: Packaged for removal Acted upon by bacteria (microbiota) Microbiome Largest population of non-human cells is found in the large intestine Microbiota: all the non-human organisms found in our body Mostly bacteria 300-500 dif species microbiome: the genetic material of the non-human organisms found in our body Vitamin synthesis (K, B2, B12) Energy harvesting Healthy disease Appetite
Summary	The Digestive Tract: Long tube-like structure from mouth to anus Contains sphincters that separate different parts Takes 2+ days for food to pass through the entire tract Spends most time in the large intestine/colon Layers of the Digestive Tract Wall: Lumen (passage for food) Mucosa (nutrients absorbed) Submucosa (blood/lymph vessels, nerves) Muscularis (smooth muscle for movement) Serosa (outer connective tissue layer) Mouth: Teeth rip/chew food Tongue mixes with saliva Saliva contains enzymes, mucus, antibacterials Esophagus: Peristalsis moves food to stomach Stomach: Churns and mixes food with gastric juice Gastric juice contains acid, enzymes, mucus Small Intestine: Primary site of digestion and absorption Huge surface area for absorption Large Intestine: Absorbs water, forms stool Home to microbiome (trillions of gut bacteria) Microbiome: Synthesizes vitamins, harvests energy Impacts health, appetite, disease

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 3.4	Pg. 81-82
Cues What is the purpose of the pancreas What does bicarbonate contain What juice does the pancreatic juice contain, where does that juice go What does the liver make and what stores it, what does that liquid do	Accessory structures of the digestive tract: Liver, gallbladder and pancreas secrete materials into the duodenum of the SI Pancreas Secretes pancreatic juice into the SI Exocrine (digestive tract) function Juice contains Digestive juices: amylase, lipase, protease Bicarbonate: neutralizes chyme (it’s the buffer to make the acid be less acidic) Liver gallbladder and bile Liver makes bile; gallbladder stores it When we need bile to digest lipids, the gallbladder can release it in duodenum Bile: emulsifier for lipids: breaks large lipid globules into smaller ones and allows them to be in suspended in a watery environment
Summary

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 4.2	Pg. 86-91
Cues What are probiotics What are prebiotics How are ulcers caused, what even are they Where are peptic and canker sores found What happens if you have gastroesophageal reflux disease What causes irritable bowel syndrome, what are the symptoms What is diverticulitis, what can diverticula turn into, how is it caused What are gallstones What is cancer, how can it be prevented What is constipation What is diarrhea, how is it caused	Probiotics and prebiotics: Probiotics: living organisms that we consume in certain foods Ex: yogurt and kombucha Cannot treat or cure any disease, but may help in the management of certain conditions Prebiotics: carbs that act as food for the microbiota Ex: asparagus, garlic, banana (plants are where youre gonna find them) Support the health of the microbiome Ulcers Weakened damanged parts of the lining of the digestive tract Canker sores: occur in mouth, resolve on their own Peptic ulcers: occur in esophagus, stomach, small intestine Typically related to infection with H. pylori bacteria Gastroesophageal reflux disease When lower esophageal sphincter weakness; acidic stomach contents spill the into esophagus (heartburn) Can lead to GERD (gastroesophageal reflux disease Lead to ulcers, barretts esophagus (pre cancerous state) Irritable bowel syndrome (IBS) Cause unknown Symptoms of IBS include abdominal pain, bloating, cramping, diarrhea, constipation, flatulence Treatment focuses on alleviating symptoms Avoiding trigger foods, managing stress, drinking plenty of fluids Diverticulitis Weakened walls of the large intestine from outpouchings Diverticula can become inflamed which leads to diverticulitis Diverticula can lead to diverticulosis Age, obesity, smoking, physical inactivity increase risk Diets low in fiber and high in animal fat increase risk Gallstones Hardened bile deposits that form stones in the gallbladder Can be painful, especially when fat is consumed and gallbladder contracts to release bile Diets high in simple sugars, saturated fat and energy increase risk Gallblader may need to be removed Ppl need to have a lower fat diet so it wont go bad for them Digestive tract cancers Cancer = uncontrolled multiplication of our cells that form a tumour that can comprimse the function of something Can occur anywhere in digestive tract, most common in the colon Colorectal cancer has both genetic and lifstlye risk factors Pohysical inactivity, obesity increase risk Diets high in red and p[rocessed meats increased risk, those in high in vegetables, fruits and fibre decrease risk Constipation Material moves too slowly in the digestive tract Bowel movements that are difficult to pass or less frequent Stools tend to be dr, hard and can be painful to excrete Increases risk for hemmorroids Risk factors include, age, female sex, genetics, physical inactivity, the use of certain medications and IBS Diets low in fruit veggies and water increase rish Diarrhea Material goes too quickly in large intestine Usually related to bacterial or viral infection Can be caused by food poisoning You loose a lot of water
Summary	Probiotics are living organisms found in certain foods like yogurt and kombucha that may help manage but not cure certain conditions. Prebiotics are carbohydrates that feed the microbiome and are found in plants like asparagus and bananas. Ulcers are damaged areas of the digestive tract, while GERD occurs when stomach acid spills into the esophagus. IBS causes abdominal pain and altered bowel movements, with unknown causes. Diverticulitis is inflammation of pouches in the large intestine, often due to low-fiber diets. Gallstones are hardened bile deposits that can be painful, linked to high-fat, high-sugar diets. Digestive cancers have both genetic and lifestyle risk factors, with processed meats increasing risk. Constipation and diarrhea are common digestive issues with various contributing factors.

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 4.3	Pg. 92-93
Cues Where does nutrients that enter the blood capillaries go What does the liver do Where do large lipids go What organs remove toxins from the body Do detoxification ads work	Delivery the nutrients to the liver Nutrients that enter the blood capillaries at the villi will then enter veins that lead to the liver All nutrients except large lipids and fat-soluble vitamins At the liver, material is stored, used, detozified or sent off to the rest of the system Liver is like a gatekeeper, it decides what to do with the food Goes through in The material that enters the cardiovascular system can then be transported to where it is needed Large lipids pass the liver and go through the lymphatic system and eventually get into the bloodstream Dietary toxins and detoxification Recall that toxins are substances that can be found in food that can cause damage to the body Ex: persistent organic pollutants (POPS) Levels of toxins in a well-balanced diet are typically below threshold for harm Liver, kidney and lungs remove toxins from the body Lack of evidence to support the use of commercial detox diets for detoxification/improved health Bile duct: a long tube that carries BILE pass through the pancreas, and then to the duodenum Top half: bile duct is associated with liver Bottom half: of a common bile duct is associated with pancreas which it passes on its way to the intestine
Summary	Nutrients absorbed from the small intestine enter the blood capillaries and travel to the liver, except for large lipids and fat-soluble vitamins which take the lymphatic system. The liver acts as a gatekeeper, storing, using, or sending nutrients off to the rest of the body. The cardiovascular system then transports materials to where they are needed. Dietary toxins are typically below harmful levels in a balanced diet, and the liver, kidneys, and lungs remove toxins from the body, despite a lack of evidence supporting commercial "detox" diets.

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 4.4	Pg. 94-99
Cues At which stage of cellular respiration is ATP synthase the most active? On a very-low carbohydrate diet, the metabolism of lipids leads to the production of _____________ Before amino acids can enter the process of cellular respiration they must first be ______________ When protein and carbohydrates are consumed in excess of our energy needs, they are converted into lipids and stored in our fat tissue (T/F) With respect to energy metabolism, the most relevant outcome of the citric acid cycle is the capture of electrons by the electron transporters (T/F) What processes is anaerobic? What is the main energy currency of the body	C6H12O6 + 6O2 --> 6CO2 + 6H2O + Chemical Energy (in ATP) Process to get ATP (metabolism): Glycolosis C6H12O6 (glucose) split into 2 molecules of pyruvate which has 3 carbon (has 2 molecules of ATP) Lipids and proteins can come into this process as well Triglyceride is the main type of lipid (3 fatty acids and glycerol molecule) which can be used to make glucose and go through this entire process The fatty acid molecules are clipped off 2 carbons at a time trhough beta-oxidation to form a acetyl CoA Breakdown of pyruvate (breakdown depends on amount of oxygen needed to fully break it down, called anaerobic conditions, ex weightlifting) Broken down into lactate (lactic acid) -> produce a bit of ATP but not sustainable, this product builds up in high energy demand situation (not enough oxygen available) Process is reversible, can become lactate the npyruvate then aerobic, like youre sprinting, walking, the burning sensation goes byebye Aerobic condition -> enough oxygen to meet the needs of the body Broken down to acetyl CoA Citric acid cycle Acetyl CoA and oxaloacetate combine to make citrate (which gets modified to make it turn back into oxaloacetate While in the cycle, GTP and some electrons(picked up by electron transporters, NADH+H+ and FADH2) are released Electron transport chain (happens of the membrane of the mitochondria cell) along the membrane there are membrane bound proteins These electron transporters drop electrons at the membrane bound proteins, which are picked up, dropped off, picked up again, etc. This process is called redox reaction membrane. As these protons flow back through the membrane, the ATP-creating enzyme ATP synthase is active. ATP synthase promotes the bonding of the phosphate group onto ADP, regenerating ATP. Amino acids can be used at different times, it just depends which amino it is (there is only 21) but has to be deaminated (split) Ketones: On a very low-carbohydrate diet and during times of fasting, oxaloacetate levels are insufficient, and lipid-derived acetyl CoA is metabolized differently. This alternative metabolism produces ketones, through ketogenesis. The body can adapt to preferentially use ketones instead of carbohydrates as a primary energy source. In the early stages of this adaptation, a person may experience flu-like symptoms.
Summary

Human Nutrition 110	Sarah Tso June 3, 2023
Lecture 5.2	Pg. 105-106
Cues What molecule is attracted to water What molecule is not attracted to water, what is an example What is the definition of osmosis Human body has how much % of water weight Where is ⅓ of water found Where is ⅔ of water found If there is an area with more dissolved polar substances, water will move towards these (T/F) When blood pressure is higher, there is a greater chance the water will move from blood vessels to the extracellular space (T/F)	Water: is a polar molecule (H2O) Other polar molecules are attracted to water = hydrophilic (going to like water) Non polar molecules are not attracted to water =hydrophobic (gonna not like water) Ex. lipids The water is not a straight structure because given how electrons are organized, the oxygen atom is slightly negative, while the hydrogen is slightly positive Helps it attract to other polar molecules Content in human body Human body has 60-70% water by weight 2/3 found within cells Cells have lipid walls, but are comprised mostly of cytoplasm, a gel-like substance that is 80% water. Intracellular water ⅓ found outside of cells Ex: in blood, spaces, between cells, joints, lungs Extracellular water (not in cells) Osmosis: is the movement of water towards charged particles Done in an effort to even out concentration Blood pressure involves a force that pushes water out of blood and into the extracellular space Osmosis drives water to move across semi-permeable membranes, like blood capillaries, with the goal of evening out concentration differences.
Summary	Water is a unique molecule, with a slightly negative oxygen atom and slightly positive hydrogen atoms that make it polar and attracted to other polar molecules, creating a hydrophilic nature. In contrast, non-polar molecules like lipids are hydrophobic and repelled by water. The human body is composed of 60-70% water, with two-thirds found within cells and the remaining one-third in the spaces between cells. Cells themselves are mostly comprised of a water-rich cytoplasm. Osmosis, the movement of water towards charged particles, drives the body's efforts to equalize water concentration differences, such as when blood pressure forces water out of blood vessels and into surrounding tissues. This osmotic flow across semipermeable membranes is crucial for maintaining the body's delicate water balance.

Human Nutrition 110	Sarah Tso June 13, 2023
Lecture 5.3	Pg. 107-110
Cues The process of ____________ uses water to split larger molecules into smaller ones What is a solvent What does water do to our body How does water defend us from infections How does water help our joints How does water help us regulate our body temperature	Functions of water Helps structure maintain their forn Ex: cells, humour of eye, synovial sacs Our eyes are full of water (aka a humour) Solvent: Something other things can dissolve in to make a solution Other polar molecules dissolve in water Allows them to move around watery environments Ex: bloods Allows them to collide with other molecules that they might react with Hydrolysis: Hydro, lysis = water breakdown Reactions use water to split larger molecules into smaller units Defence from infections Water provides an environment for immune cells to fight off infections Water is the main component of mucus, which helps remove infectious agents Protection from injury Water is a synovial fluid that prevent our joints from grinding agaisnt each other Mucus lines various structures and protects them from physical injuries Water around brain and spinal cord helps protect them from various forces Provides a bit of a cushion when we move our head or hit it Temperature regulation: Body temp is strictly controlled Sweat is primarily water Body uses water to regulate body temoerature through 2 main mechanisms When sweat evaporates, it cools down our body Blood is shunted to the skins surface to help promote sweating, lower internal temp Causes ourselves to turn red
Summary	Water plays crucial structural, chemical, and physiological roles in the body. It helps maintain the form and function of cells, organs, and body cavities like the eyes. As a universal solvent, water allows polar molecules to dissolve and move around, enabling vital chemical reactions and interactions. Water is essential for immune defense, providing an environment for immune cells to fight infections and lubricating/protecting tissues from physical injury. Importantly, water regulates body temperature through perspiration and blood flow adjustments that cool the body when it overheats. Overall, water's unique properties make it indispensable for sustaining human life and health.

Human Nutrition 110	Sarah Tso June 13, 2023
Lecture 5.4	Pg. 111-113
Cues _____________________________ can occur when the body loses a lot of blood or extracellular fluid. It is evidenced by a drop in blood pressure and compromised oxygen and nutrient delivery Where can we get water What happens if youre dehydrated chronically What is water intoxication. What causes it, What is hyponatremia	Sources of water: Water Foods (plants and animals) Metabolism We lose water by: Urine Breathing Feces Maintaining water balance We have receptors for our brain to tell us that we’re thirsty Our kidneys are filtration system, a certain amount of blood passes through the renal artery through the nephron, kidney decides do we keep it (goes back to renal) if we don’t then it will become urine A main priority of the body is maintaining water homeostasis Since we lose water everyday, there are 2 main mechanisms to remember to drink Kidneys Third response Dehydration Darker the urine = m,ost likely youre dehydrated Symptoms include thirst, dry mouth, fatigue, dizziness, irritability, dark urine Chronic dehydration can lead to kidney damage, seizures, hypovolemic shock Water intoxication Aka water poisoning Happens due to a lot of sweating Symptoms: headache, confusion, personality changes, irritability, drowsiness Typically due to excessive sweating that is replaced by water alone Hyponatremia = water level to sodium level are uneven In the rare case, by just holding your pee while continuously drinking water, you will get water intoxication because the sodium and water levels are out of balance and you aren’t letting go of the water
Summary	Sources of water include water itself, foods (both plants and animals), and our body's metabolism. We lose water through urine, breathing, feces, and the body's need to maintain water balance. Our brain has receptors that tell us when we are thirsty. The kidneys act as a filtration system, processing blood and deciding what to keep or eliminate as urine. Maintaining water homeostasis is a primary priority for the body. Dehydration, characterized by symptoms like thirst, fatigue, and dark urine, can lead to serious health issues if chronic. Conversely, water intoxication can occur due to excessive water intake without accompanying electrolyte replenishment, causing an imbalance in sodium levels.

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Human Nutrition 110	Sarah Tso June 14, 2023
Lecture 5.5	Pg. 114-119
Cues What are diuretics What are congeners What is alcohol What does caffeine do What does alcohol and caffeine have in common (2 things) What are some factors that affect intoxication What percent of alcohol is metabolized and eliminated and by what How does genetics play with alcohol What is the enzyme responsible for metabolizing alcohol How are hangovers caused How does alcohol reduce cardiovascular disease	Diuretics Substances that promote water loss through urination Ex: diuretic pills, aka water pills, promote sodium excretion at the kidney which also promotes water excretion Alcohol and caffeine are als diuretics NOT nutrients because they dont contribute to the growth of the body, they are psychoactive drugs Caffeine Compound naturally found in certain seeds, nuts and leaves Diuretic but mainly used for stimulant effects Promotes alertness, reduces tiredness May have beneficial roles in disease reduction when consumed in coffee Believed to have antioxidant and anti-inflammatory properties May increase miscarriages and kidney stone risk Alcohol =psychoactive drug found in food + beverages Higher levels of consumption increase risk for cancers, liver cirrhosis, confusion, dementia, malnutrition, all -cause mortality Light to moderate amounts (1-2 servings/day) may provide slightly lower risk of cardiovascular disease Because it has a slightly thinning effect on blood Factors that affect level of intoxication: Women have lower blood level so get drunker faster How much is consumed Gender Type consumed Size of individual Etc Alcohol metabolism 90% is metabolized and eliminated at the liver Alcohol dehydrogenase and aldehyde dehydrogenase are the enzymes responsible for metabolizing alcohol Genetic changes can negatively impact the activity of these enzymes May result in facial redness, sweating, all that stuff Especially for asians Hangovers Typically occurs 6+h after drinking Symptoms include vomiting, tiredness, blegh May be due to acetaldehyde (metabolites) or congeners (other molecules found in alcoholic beverages) buildup Best was to avoid it is just avoid it and have moderation
Summary	Diuretics are substances that promote water loss through urination. Examples include diuretic pills, also known as "water pills," which work by promoting sodium excretion in the kidneys, thereby increasing water excretion. Alcohol and caffeine are also considered diuretics, though they are not nutrients as they do not contribute to the growth of the body - they are instead psychoactive drugs. Caffeine is a naturally occurring compound found in certain seeds, nuts, and leaves, and while it has diuretic effects, it is primarily used for its stimulant properties to promote alertness and reduce tiredness. Caffeine may also have beneficial roles in disease reduction when consumed in moderation, such as in coffee, and is believed to have antioxidant and anti-inflammatory properties. However, excessive caffeine consumption can increase the risk of miscarriages and kidney stones. Alcohol, on the other hand, is a psychoactive drug found in various food and beverages, and higher levels of consumption increase the risk of numerous health issues, including cancers, liver cirrhosis, confusion, dementia, malnutrition, and all-cause mortality, though light to moderate amounts (1-2 servings per day) may provide a slightly lower risk of cardiovascular disease due to its thinning effect on blood.

Human Nutrition 110	Sarah Tso June 14, 2023
Lecture 5.6
Cues What are the different views between western and indigenous on water What is the whanganui river What is the decolonizing water project in canada	Indigenous lens: water governance Western lens: Important natural resource Commodity Used for industry, agriculture Used by humans as a nutrient Indigenous lens: Tied to our existence Part of who we are Has a life of its own “Mother lifes blood” Whanganui river New Zealand Following 140 year long lobbying effort, was the first river in the world to be given the same legal rights as humans Its part of our existence and our relationship with the land Decolonizing water project (canada) Aim: creating a community based water governance system led indigenous individuals and rooted in indigenous law Ex: indigenous led collection of water samples along the yukon river Their samples produced similar results to ones taken by scientists
Summary	The Western lens views water as an important natural resource, a commodity to be used for industry, agriculture, and human consumption. In contrast, the Indigenous lens sees water as tied to our very existence, as a vital part of who we are, with a life of its own that is considered the "Mother's lifeblood." This perspective is exemplified by the Whanganui River in New Zealand, which was granted the same legal rights as a human following a 140-year lobbying effort, as Indigenous communities see their relationship with the land as inseparable. Initiatives like the Decolonizing Water project in Canada aim to create community-based water governance systems led by Indigenous individuals and rooted in Indigenous law, in contrast to the Western approach.

Human Nutrition 110	Sarah Tso June 14, 2023
Lecture 6.2	Pg. 123-131
Cues What does a monosaccharide look like What does a disaccharide look like How are starches formed What are the 2 main types of starches What do fibers look like, how do they break down in our body What is glycogen, what does it do What is soluble fiber, what is it in How many kcal of energy does soluble have What is insoluble fiber, give an example the main structural difference between starch and fiber are the bonds that hold adjacent glucose molecules together (T/F) Bacteria ferment certain fibres into ___________________________, which can be absorbed and used for energy The body stores about a quarter of its energy as glycogen (T/F) Describe a piece of wheat	Carbohydrates Sugars Monosaccharide: a single sugar Ex: fructose, galactose Disaccharide: 2 sugar molecules in the glucose structure Glucose + fructose (fruit sugar) = sucrose Glucose + glucose = maltose Glucose + galactose = lactose (milk sugar) Starches Formed from long chains of glucose molecules Can be branched, doesnt have to be a single chain Amylose & amylopectin are the main types of starches When consuming foods with sugars and starches (it is usually whole foods NOVA 1) Fibers Made up glucose molecules but has a different bond Harder for our body to break down What makes these all similar is that they all have the same bases (glucose) Glycogen: Glycogen, like amylose, is a large, unbranched chain of glucose units. Stored in liver and muscle Provides quick dosages of glucose if needed Soluble fibre dissolves in water to form a gelatinous solution, which adds bulk and viscosity to ingested food. Ex: oats, apples, beans, peas citrus fruits Provides 2-3 kcal of energy Bacteria in the large intestine can ferment soluble fibre to produce short-chain fatt y acids Insoluble fiber Does not dissolve readily in water and is best known for its ability to facilitate the passage of food material through the digestive track. Ex: wheat, bran, beans, potatoes Does not ferment in large intestine Lactose: Milk sugar (AKA GALACTOSE) Some people lack that enzyme to break down lactose so they cant drink it Intrinsic vs extrinsic sugar Extrinsic = added sugar Intrinsic = sugar found in fruits, milk. Found naturally Oligosaccharides (few sugars) Between 3-10 chains Fructooligosaccharides (FOSs) and galactooligosaccharides (GOSs) cant break down cause humans lack that enzyme, BUT can ferment in the large intestine They are prebiotics because bacteria use them for food and growth. Polysaccharides (many sugars) More than 10 chains of monosaccharides Can be further divided into starches and fiber Refined vs. unrefined carbs Unrefined = consumed in whole form the main edible parts of the plant have not been changed or removed Aka whole oats, whole grain, etc. Refined = part of the plant has been removed (usually bran or germ layer) Lowers nutrient density in the plant Bran = fiber, vitamin B, calcium outer, waxy cover on the grain. Endosperm = starch, protein, vitamin B mainly composed of starch and tends to be lower in other nutrients. Germ = protein, lipid & vitamin E aka embryo is the smaller inner part of the grain. Jas the highest protein content of the three. contains more fibre than the endosperm
Summary

Human Nutrition 110	Sarah Tso June 16, 2023
Lecture 6.3	Pg. 132-137
Cues Diabetes Canada recommends that those with diabetes consume foods that produce a lower ________________________ Excessive pancreatic secretion of the hormone _______________ can lead to hypoglycemia Insulin lowers blood glucose by promoting its uptake into cells and out of the blood (T/F) Which part of your body digests carbohydrates What deactivates the salivary amylase in your stomach Amino acids to glucose is what process What is the difference between hypoglycemia and hyperglycemia Glycogenolysis is…? Lipolysis is what	Carbohydrate digestion Salivary amylase = mouth Esophagus + stomach = no digestion rlly of carb Microvilli = secrete enzymes (brush border enzymes) that digest carbohydrates Brush border enzymes Secrete enzymes like lactase Responsible for digesting disaccharides to monosaccharides Glucose needs a transporter at both sides of the cell to be transported (AND NEED ENERGY ex. ATP) Lactose intolerance Caused by insufficient secretion of enzyme lactose Since lactose cannot be digested in a small intestine bacteria in the large intestine ferment Leads to the production of methane gas Symptoms include cramps, bloating, diarrhea, abdominal pain when lactose is consumed Glycemic response and glycemic index Glycemic response: spike in blood glucose that follows a meal once glucose enters the general circulation Because it enters our blood very fast (ex: candy, chips) Diets that produce a lower GR associated with a lower risk of type 2 diabetes, CVD and obesity Glycemic index: relative ranking of foods potential to spike blood sugar on a 100 point scale Glucose scores 100 Low GI foods (fiber rich foods) promote a lower attenuated glucose response Glycemic load: may be more accurate than glycemic index. Because it also takes into account how much carbohydrate is actually in that food. Blood sugar regulation - role of insulin and glucagon Our bodies try to establish glucose homeostasis Insulin and glucagen are blood glucose-regulating hormones They are secreted by the pancreas Hypoglycemia: low blood glucose, can effect energy levels, etc Hyperglycemia: high blood glucose, if chronic can cause diabetes Endocrine vs exocrine pancreas Pancreas secretes glucagon (raise blood glucose) and insulin (lowers blood glucose) -> endocrine Pancreas secrete pancreatic juice into digestive tract to facilitate digestion -> exocrine function Glucagon and blood glucose Glucagon increases blood glucose through 3 main processes Glycogenolysis: conversation of glycogen to glucose Gluconeogenesis: conversation of certain amino acids into glucose Make new glucose (neo genesis = new) Lipolysis: breakdown of stored lipids The glycerol from triglycerides can then be used to make glucose
Summary

Human Nutrition 110	Sarah Tso June 16, 2023
Lecture 6.4
Cues What will happen if we dont consume enough carbs, what will happen to our body If low in carbs, what happens to the citric acid cycle	Energy provision Main role of carbohydrates is to provide energy Recall that cells metabolize glucose to capture its energy as ATP glucose : ready to go energy Carbohydrates spare proteins If we don’t consume enough carbs, certain amino acids will be used to make glucose through process of gluconeogenesis Leads to breakdown of body proteins Getting enough carbs in the diet minimizes the breakdown of body proteins Fat burn in carbohydrate flame Sufficient dietary carbohydrates are needed in order to maintain the citric acid cycle If low in carbs, the products of lipid metabolism cannot enter the citric acid cycle and will instead form ketones We won't have enough carb and oxaloacetate will not be able to go through the citric acid cycle
Summary	Carbohydrates play a crucial role in energy provision for the body. They are the body's preferred source of energy, as cells metabolize glucose to capture its energy in the form of ATP. Consuming enough carbohydrates is important, as it spares proteins from being broken down for glucose production through gluconeogenesis. Additionally, sufficient dietary carbohydrates are needed to maintain the citric acid cycle, allowing the products of lipid metabolism to be properly utilized. Without adequate carbohydrate intake, the body may produce ketones instead, as the citric acid cycle cannot function properly.

Human Nutrition 110	Sarah Tso June 16, 2023
Lecture 6.5	Pg. 138-143
Cues A diet high in carbohydrates is the main cause of insulin resistance (T/F) According to the study discussed in the Indigenous Lens section, which of the following was associated with a lower risk for diabetes in the Aboriginal population that was studied? What is the main risk factor for type 2 diabetes?	Type 1 diabetes Our pancreas is attacked by our immune system doctors dont know the reason why because the insulin is being attacked, ppl with type 1 diabetes have higher blood sugar which is bad High blood sugar Type 2 diabetes too much insulin cells because the glucose cells wont absorb them as well For some reason our pancreas will slowly stop providing insulin which forces ppl to take insulin shots Low blood sugar 90-95% common Gestational diabetes: elevated blood glucose and impaired glucose management that first occurs during pregnancy birth, approximately 5% developed gestational diabetes when pregnant Hypoglycemia = low levels of glucose in blood Symptoms: dizziness, extreme hunger, headache, irritability, tiredness, and mental confusion Reactive hypoglycemia: is low blood glucose due to an excessively high release of insulin. It occurs 2–5 h after a meal. Non-reactive hypoglycemia: aka fasting hypoglycemia, is low blood sugar that may or may not be related to meals. occur in people who eat very little, like anorexia, but can also be caused by certain medications, pregnancy, alcohol abuse or liver, heart and kidney disorders.
Summary	Type 1 diabetes is an autoimmune disease where the body's immune system attacks the pancreas, preventing it from producing insulin. Doctors do not know the exact cause of this. As a result, people with type 1 diabetes have high blood sugar levels, which can be dangerous. Type 2 diabetes is caused by insulin resistance, where the body's cells do not properly absorb glucose. Over time, the pancreas may stop producing enough insulin, requiring insulin injections. Gestational diabetes is high blood glucose that first occurs during pregnancy, affecting around 5% of pregnant women. Hypoglycemia, or low blood sugar, can be reactive, occurring 2-5 hours after a meal, or non-reactive, which may be related to factors like diet, medications, or other medical conditions.

Human Nutrition 110	Sarah Tso June 16, 2023
Lecture 6.6
Cues Is sugar good or bad? If your diet is high in extrinsic sugars what happens to you? What are non-nutritive sweeteners Is aspartame good or bad Why is fiber associated with lower BMI, what NOVA group has the most fiber How to maintain homeostasis with carbs Do sugary drinks make you full What are dental caries How does sugar provide food for bacteria to thrive Soluble fiber lowers what What does FODMAPs stand for How does FODMAPS improve IBS symptoms	Sugar and health Not inherently bad or good Extrinsic sugars are often energy dense and nutrient poor Diets high in extrinsic sugars, like drinking high sugar beverages = higher risk of CVD, diabetes and obesity Food guide recommends replacing sugary drinks with water Provide high glycemic response and include processed foods Non-nutritive sweeteners (artificial sugars) Aka sugar substitutes Have negligible calories and a sweet tasting flavor 30-1300% sweeter than sugar The effects on weight and disease are still being studied Carbs and weight management If carb intake doesn’t increase caloric intake, weight will not be gained Liquid sources of carbs (i.e sugar sweetened beverages may promote a decrease in fullness) Which may increase caloric consumption Fibre is associated with lower BMI Because its more filling (LIKE IN WHOLE FOODS) Perhaps due to its ability to increase fullness Carbs and dental caries Cavities = holes in development in teeth Can promote pain, tooth loss Sugars provide food for bacteria to grow and thrive Bacteria release acid when they act on sugars The damages tooth enamel Canadian dental assoc. Recommend to limit sugar in diet Carbs and CVD Diets high in sugars, refined carbs pose a greater CVD risk Diets high in fiber = lower CVD risk Soluble fibre lowers “bad cholesterol” (low-density lipoproteins, LDL) Stores in arteries, heart and brain which causes stroke Soluble fibre regulates blood sugar Increase risk of diabetes FODMAPs and irritable bowel syndrome Reducing Fermentable oligosaccharides, disaccharide, monosaccharide and polyols may improve IBS symptoms
Summary	CONSUME WHOLE FOODS (NOVA GROUP 1) Sugars are not inherently good or bad - extrinsic sugars are often energy-dense but nutrient-poor, while diets high in intrinsic sugars like sugary drinks are linked to higher disease risk. The food guide recommends replacing sugary drinks with water. Non-nutritive sweeteners are much sweeter than sugar but their effects on weight and health are still being studied. Carbohydrate intake does not necessarily lead to weight gain, but liquid carb sources may promote overeating. Dietary fiber is associated with lower BMI and better weight management. Sugars can promote dental caries by providing food for bacteria, so limiting sugar intake is recommended. Diets high in refined carbs and low in fiber are associated with increased cardiovascular disease risk, while soluble fiber can help regulate blood sugar and cholesterol. For people with irritable bowel syndrome, reducing certain fermentable carbs (FODMAPs) may improve symptoms.

bpk 110 module 1-6 Notes | Knowt (2024)

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