GOOD CARBSBAD CARBS tips/know-your-ingredients/sound-the- sugar- alarm/?r=1&utm_source=rec_widget&utm_ term=68

Carbohydrates

GOOD CARBS BAD CARBS

http://www.healthination.com/diet-tips/know-your-ingredients/sound-the-sugar-alarm/?r=1&utm_source=rec_widget&utm_term=68





Carbohydrates are the primary source of fuel for the body. They are the preferred source of energy for cells in the brain and nervous system as well as during intense exercise.

The Recommended Daily Allowance (RDA) for carbohydrate is 130 g/day.

This is considered the minimum amount to supply adequate glucose to the brain.

Carbohydrates provide 4 kcal/ gram. The Dietary Recommended Intake or DRI for carbohydrate is 45 to 65% of total energy intake depending on your activity levels.

Athletes working at higher intensity levels need a greater percentage of energy as carbohydrates in their diets.

Carbohydrates Basics

All carbohydrates are composed of chains of carbon, hydrogen, and oxygen and are found in a wide variety of foods.

The primary sources of carbohydrates are grains such as wheat, corn and rice, as well as fruits and vegetables. In other words, plant foods.

Other sources of carbohydrate include milk and legumes (beans and peas).

Fiber is an important carbohydrate found in whole grains and fruits and vegetables.

Fiber does not provide energy because it cannot be absorbed by the body.

Simple carbohydrates (sugars).

Simple sugars include monosaccharides (one sugar) and disaccharides (two sugars joined together).

Common monosaccharaides:

Glucose is the main type of sugar in the blood and is the major source of energy for the body's cells

Fructose or fruit sugar and is the sweetest of the monosaccharides.

Galactose only occurs as a component of lactose or milk sugar. It never exists alone in foods.

Carbohydrates Classification

Common disaccharides:

Lactose found in milk from cows and human breast milk.

Maltose produced by the body when breaking down starchy foods.

Sucrose or table sugar contains one glucose molecule and one fructose molecule.

Module of a glucose molecule

https://www.youtube.com/watch?v=6esFOqj_IaY



Polysaccharides or Complex carbohydrates

refer to molecules of glucose bonded together to form long chains usually made of glucose, galactose and fructose.

We ingest starches from ◦grains (wheat, corn, rice, and oats)◦legumes (beans and peas)◦tubers (potatoes and yams)

Most starches are easily digested and provide excellent sources of energy.

Food scientists use the term resistant starch for those starches linked by bonds that are relatively indigestible as a result they are classified as a fiber.

Starches and Fiber

Fiber can be classified as soluble or insoluble. Soluble fibers dissolve in water to form a

viscous gel. They are easily digested by bacteria in the

colon through fermentation. Sources of soluble fiber include oats, beans,

citrus fruits, and berries. Research has demonstrated that soluble fiber

binds cholesterol and glucose in the digestive tract, limiting the amount that can be absorbed.

Insoluble fiber does not dissolve in water and cannot be fermented by bacteria in the large intestine.

Insoluble fiber promotes digestive health by promoting more rapid transit of foods through the digestive tract, preventing constipation and also preventing diverticulitis.

DRI for women 25g/day and 38g/day for men.

https://www.youtube.com/watch?v=rEKES8Vp4ZU




Sugar

https://www.youtube.com/watch?v=lEXBxijQREo

http://www.nytimes.com/2014/12/23/opinion/sugar-season-its-everywhere-and-addictive.html?_r=0

http://www.healthination.com/nutrition-essentials/nutrition-essentials/essentials-sugar/












Examples of insoluble fiber include: ◦ Lignins found in bran (the husks of whole grains such as wheat),

and in the woody parts of plant cell walls such as carrots and the berry seeds. They are not digestible at all by intestinal bacteria.

◦ Cellulose, the main component of cell walls which gives plants their structure. When we eat whole grains, fruits, vegetables and legumes we are getting cellulose. In addition, food scientists found that it can be extracted from wood pulp or cotton for use as thickeners, anti-caking agents, and texturizing of foods.

◦ Hemicelluloses surround cellulose in the cell walls and are the primary component of cereal fibers. Whole grains and vegetables are good sources of hemicelluloses which are also sometimes classified as soluble fibers.

Carbohydrates, Lipids and Energy Balance

Digestion and Absorption of Carbohydrates When we digest carbohydrates the ultimate end product is

glucose which we use for energy. When we ingest carbohydrate-containing foods, we start with

polysaccharides that need to be broken down into monosaccharides.

Monosaccharides are then converted to glucose and absorbed by the small intestine.

Carbohydrate digestion begins in the mouth where salivary amylase in saliva begins to break down starches into smaller particles called disaccharides.

That sweet taste in your mouth when you chew on a piece of toast is the disaccharide maltose.

The bolus of food that leaves your mouth is passed through the esophagus into the stomach where the stomach acid causes digestion of carbohydrates to cease temporarily.


Carbohydrate digestion resumes in the small intestine.

As the stomach contents empty by spurts into the small intestine, pancreatic amylase is secreted by the pancreas into the small intestine to break down any remaining starch into maltose.

The mucosal cells of the microvilli lining the small intestine secrete enzymes to break down disaccharides into their respective monosaccharides:◦ Maltase converts maltose into glucose. ◦ Sucrase breaks down sucrose into glucose and fructose. ◦ Lactase completes the digestion of lactose into glucose and

galactase.


The mucosal cells of the small intestines absorb the monosaccharides so they can enter the bloodstream and travel to the liver to be processed.

Glucose and galactose are absorbed via an active transport mechanism involving a carrier protein saturated with sodium.

This process uses ATP to provide energy. Absorption of fructose occurs more slowly

through facilitated diffusion which requires no energy.


In the liver, fructose and galactose are converted to glucose to be used for immediate energy or to be converted to glycogen and stored in the liver or muscles for later use.

When the liver has reached its capacity to store glycogen, excess glucose is stored as fat in adipose tissue.

When you exercise heavily or miss a meal or go on a fast, the body breaks down glycogen into glucose to prevent blood sugar levels from dropping too low for the body to function.


Regulation of blood glucose requires a number of hormones, including insulin, glucagon, epinephrine, norepinephrine, cortisol, and growth hormone.

In healthy individuals, these hormones balance each other to control blood glucose in a fairly tight range.

Regulation of Blood Glucose Levels


Following a meal, our blood glucose rises and insulin is necessary to assist glucose across the membranes of the cells in our body.

Sometimes thought of as the key that opens the gates of the cell membranes, insulin is a hormone secreted by the beta cells in the pancreas.

Insulin functions to stimulate special glucose transport proteins in cells throughout the body to allow glucose in.

Insulin is also involved in the process of storing glucose as glycogen in liver and muscle cells.


A decrease in blood glucose occurs when you have not eaten for some time.

When this happens the alpha cells of the pancreas secrete glucagon to convert glycogen back into glucose.

During periods of fasting as glycogen stores become depleted, glucagon assists in the breakdown of body proteins into amino acids.

Approximately half of the amino acids in the body can be converted to glucose to be used for energy.


This is why diets that severely restrict calories cause the loss of about 50% muscle and 50% fat.

Not what most of us really want. Gluconeogenesis is the term for the

production of glucose from amino acids. Note: Fatty acids cannot be converted to glucose.

Carbohydrates are the main fuel of the body and needed to spare protein for functions other than energy.


The other hormones involved in blood glucose regulation are especially important in times of stress.

For example, epinephrine and norepinephrine are secreted by the adrenal glands to increase breakdown of glycogen in the liver as well as increase gluconeogenesis.

Cotisol increases gluconeogenesis and decreases use of glucose by muscles and organs, and growth hormone increases the liver’s output of glucose, decreases uptake of glucose by the muscles, and increase mobilization of fatty acids from adipose tissue.

Have you ever heard of “flight or fight”? These hormones can get the body ready for emergency

situations.


The Glycemic Index:What’s all the hype about low glycemic foods? The glycemic index is the term for a

measure of how quickly a given amount (50g) of a particular food (eaten alone) raises the blood sugar in comparison to pure glucose.

Foods with a high glycemic index cause blood glucose to rise rapidly.


The Glycemic Index:This rapid rise in blood sugar can trigger a large

increase in insulin which may in turn cause the blood sugar to drop.

The glycemic index was originally developed as an attempt to help people with diabetes.

However, we eat most of our foods together with other foods. In addition to the type of carbohydrate, the way a food is prepared, as well as fat and fiber content (which can slow digestion) all affect how quickly our blood sugar will rise.


The Glycemic Index: The glycemic load is considered a more useful tool by some

experts. The glycemic load of a food is the total grams of carbohydrate in

that food multiplied by the glycemic index of that particular carbohydrate.

Foods that have a high glycemic index may have a low glycemic load if the total carbohydrate content is low.

Generally speaking, foods higher in fiber tend to have a lower glycemic index which helps prevent dramatic fluctuations in blood glucose.

The use of low glycemic foods is controversial at this point. This is due in part to the complexity of the concept which makes

it burdensome for the average person to use. For now, the best advice is to choose foods with little processing

such as whole grains, beans and peas and fresh vegetables that have a higher fiber content.


The Glycemic Index:For more information on the carbohydrate content of

foods:http

://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20a205.pdf

http://www.nlm.nih.gov/medlineplus/tutorials/diabetesintroduction/htm/_no_50_no_0.htm

http://www.sciencenetlinks.com/tools.php?DocID=178&Grade=9-12

http://www.ncbi.nlm.nih.gov/pubmed/20301013 http://www.health.gov/dietaryguidelines/dga2005/healthi

eryou/html/chapter8.html

http://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20a205.pdf









http://www.ncbi.nlm.nih.gov/pubmed/20301013

http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/chapter8.html



Lipids: You may know lipids as fats and oils. Lipids is the name given to a large and

diverse group of substances that are not soluble in water.

You have heard the expression “Oil and water don’t mix.” It’s true they don’t.

They are hydrophobic - they repel each other and oil floats on water.

When you shake a bottle of Italian dressing, the oil is dispersed into the vinegar, but it separates back out very quickly.

Vinegar is primarily water.


What do you think? Fat is bad for your health so we

should consume as little as possible. True or False?

High fat diets cause cancer. True or False?

Some fats protect against heart disease. True or False?

Fried foods are okay for you as long as they are fried in vegetable shortening. True or False?


Types of Lipids The most common form of lipids is triglycerides. In lay terms

triglycerides are referred to as fats. About 95% of the fat in our foods is in the form of triglycerides. We also store triglycerides as adipose tissue or body fat. The tri- in triglycerides refers to the 3 fatty acids connected to a

glycerol “backbone”. Fatty acids are long chains of carbon atoms bonded to other

carbon atoms and hydrogen. The carboxyl group (-COOH) at the end is what makes them an

acid. Just as in carbohydrates, fats contain carbon, hydrogen, and oxygen but they are arranged differently.

The glycerol backbone is an alcohol that contains 3 carbon atoms each attached to a fatty acid. http://www.chem4kids.com/files/bio_lipids.html

http://www.chem4kids.com/files/bio_lipids.html


Types of LipidsThe three fatty acids can all be different, all the

same, or only two the same. In addition, they can be saturated or

unsaturated fatty acids. Chain lengths of the fatty acids in naturally

occurring triglycerides can be of varying lengths but 16, 18 and 20 carbons are the most common.

Natural fatty acids found in plants and animals are typically composed only of even numbers of carbon atoms.


Types of LipidsTriglycerides can be classified according to chain

length (number of carbons), level of saturation (number of hydrogen atoms), and by their shape.

Fatty acid chain length is important because it determines how easily they are digested and metabolized.

Long –chain fatty acids containing fourteen or more carbons in length are more abundant in nature and our food supply.

Medium chain fatty acids have six to twelve carbons, and short-chain fatty acids generally contain fewer than six carbon atoms.


Triglycerides are also classified by their degree of saturation.

A saturated fatty acid (SFA) is saturated with the maximum amount of hydrogen atoms.

They are generally solid at room temperature because of their straight chains which stack together.

Foods with the highest saturated fat content in include, ◦ butter ◦ cream ◦ lard ◦ beef fat ◦ whole milk ◦ coconut oil ◦ B palm oil


Our bodies make cholesterol from the saturated fat in our diets.

Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease.

To lower risk for heart disease, we should cut back on foods containing saturated fats, trans fats and cholesterol. http://abcnews.go.com/Health/video/cholesterol-management-cardiovascular-disease-risk-heart-12877544?tab=9482931&section=1206835&playlist=3547557&page=3

http://abcnews.go.com/Health/video/cholesterol-management-cardiovascular-disease-risk-heart-12877544?tab=9482931&section=1206835&playlist=3547557&page=3





Monounsaturated fatty acids (MUFAS) have hydrogen atoms missing at only one double bond (Mono- means one) and are liquid at room temperature. Olive oil, canola oil, peanut oil, cashew nuts and avocado are high in monounsaturated fatty acids.

Polyunsaturated fatty acids (PUFAS) are those containing more than one double bond (poly means many) and are also liquid at room temperature. Corn, cottonseed, and soybean oils are examples of polyunsaturated fatty acids. The “kinks” created by the double bonds prevents them from packing tightly together, making them liquid nature.


Actually, all foods contain a combination of the various types of fatty acids which affects their use in cooking as well as their contribution to health. The following chart shows the percentages of each type of fat found in various fats and oils used in food preparation.


Hydrogenation is the process by which hydrogen atoms are added to fatty acids in otherwise healthy oils, straightening out the double bonds to make them more solid at room temperature.

This process was developed several decades ago to increase the shelf life of foods such as cakes, cookies, pastries, and other foods made with “shortening” and to make crackers crisper.

The extra hydrogen atoms decrease the tendency of these foods to undergo oxidation making them less likely to become rancid.

However, when the hydrogen atoms are added back, they connect across the double bonds and are called trans fats.


Most naturally occurring fatty acids with double bonds have the hydrogen atoms on the same side of the double bond and this is referred to as cis.

Research now indicates that diets high in trans fats are associated with increased risk of cardiovascular disease just like diets high in naturally occurring saturated fats.

As of Jan. 1, 2006, The U.S. Food and Drug Administration (FDA) requires that trans fats be listed on food labels in addition to saturated fats.

Amounts less than 0.5 g are reported as none, so be sure to look for the word hydrogenated on labels.


Frito Lay was one of the first companies to announce a change in product to meet FDA requirements.

They are a direct store delivery (DSD) product which means a route manager visits stores almost daily to rotate product on the shelf and remove outdated product.

This decreases the likelihood of product becoming rancid. ◦Read more…

http://www.fritolay.com/about-us/press-release-20020924.html

Altering the fat content and/or type of fat in foods to make them healthier and yet maintain flavor is a major job of food scientists these days.




Did you know that some fats are essential? Essential fatty acids are those that must be consumed in foods because our bodies cannot make them.

Two fatty acids, linoleic acid and alpha-linoleic acid are considered essential because we cannot make them.

As long as we have adequate amounts of these two fatty acids we can make all the others as we need them.

Most Americans get adequate amounts of Linoleic acid (omega-6-fatty acid) because we get plenty of vegetable and nut oils such as corn, soy, peanut, sunflower and safflower oils or use vegetable oil margarines.

Linoleic acid is converted in the body to arachidonic acid which is a prescursor to several ecosanoids. Ecosanoids are important biological compounds and include prostaglandins, thromboxanes, and leukotrienes.

Their functions include regulation of gastrointestinal motility, secretory activity, blood clotting, vasodilation and vasoconstriction, vascular permeability, and inflammation.


Alpha-linoleic acid (omega-3-fatty acid) is found in dark, green leafy vegetables, flaxseeds and flaxseed oil, walnuts and walnut oil, canola oil, and soybeans and soybean oil.

Fish, shellfish, and fish oils contain two omega-3 fatty acids, eicosapentanoic acid (EPA) and docohexanoic acid (DHA).

That’s a mouthful! Can you pronounce them? Oily fish such as salmon and tuna contain more of

these two oils and that is why you will hear the recommendations to eat more of these fish.


Scientific evidence indicates that diets high in EPA and DHA reduce the risk of heart disease.

EPA and DHA stimulate the production of prostaglandins and thromboxanes, reduce inflammatory responses in the body, and reduce blood clotting and plasma triglycerides.

Many Americans get omega-6 fatty acids in a much higher proportion than omega-3 fatty acids, which increases blood clotting and vasoconstriction of the blood vessels leading to increased risk of heart attacks.

Generally speaking, omega-6 and omega-3 fatty acids have opposite effects so they should be kept in balance when choosing foods.


Recommendations for Fat IntakeLipids in the form of fats are a major source of energy

during physical activity. Fats provide more than twice as much energy as carbohydrates.

One gram of fat provides 9 kcals while one gram of carbohydrates provides 4 kcals.

Did you know that one tablespoon of butter or margarine provides 100 calories?

That amounts to 10 lbs per year if you don’t burn it off! Fat is easily stored as adipose tissue when we overeat. The best way to prevent weight gain is to engage

regularly in lower intensity physical activity such as walking.


Recommendations for Fat IntakeWe need some fat in our diet to maintain optimum

health. Fats in foods help us feel satiated because they help

slow digestion and make us feel full longer. Fats also contribute to the flavor and texture of foods. The essential fatty acids we get from foods are needed

to make our cell membranes and to help maintain cell function and protect the cell membrane.

In addition, we need fat to enable the absorption and transport of the fat soluble vitamins.

Because fats make foods smooth and creamy and bring out the flavors of some foods such as mushrooms in butter it is easy to eat more fatty foods than we need.


The AMDR for total fat is 20% to 35% of total energy.◦http

://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx

Many Americans eat within these limits but eat too much of the unhealthy fats.

To reduce the risk of cardiovascular disease, the American Heart Association recommends saturated fats be reduced to less than 7% of total energy http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Healthy-Diet-Goals_UCM_310436_SubHomePage.jsp , and trans fatty acids should be reduced to an absolute minimum.

http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx




http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Healthy-Diet-Goals_UCM_310436_SubHomePage.jsp





Choosing more sources of monounsaturated and polyunsaturated fats in place of saturated fats is the best strategy for heart health.

The AI for linolenic acid (omega-6-fatty acid) is 14 to 17g/day for adult men and 11 to 12g/day for adult women.

The AI for alpha- linoleic acid (omega-3-fatty acid) is 1.6g/day for adult men and 1.1g/day for adult women.




More Lipids Phospholipids are a type of lipid in which a glycerol molecule combines with

two fatty acids on the first and second carbon and a phosphate molecule on the third.

Unlike other lipids, the phosphate makes phospholipids soluble in water. Phospholipids help with the digestion of dietary fats and carry other lipids

through the bloodstream. In addition, phospholipids are an important part of the structure of cell

membranes, as well as regulating transport of substances in and out of the cell. Have you ever known anyone who took lecithin supplements? In the liver, phospholipids called lecithins combine with bile salts and

electrolytes to make bile which emulsifies lipids as part of the digestive process.

Since we are able to make lecithin it is not essential to get it from foods (or supplements).

In addition, it is found in abundant amounts in egg yolks, peanuts, and soybeans, as well as processed foods containing emulsifiers (additives that help foods stay blended.


Sterols are a type of lipid that contain multiple-ring structures.

The most well-known sterol is cholesterol which is found only in animal foods.

While most of the cholesterol in foods is associated with the fatty portion of animal foods such as butter, egg yolks, whole milk and fatty meats, even lean meats and low-fat dairy products have some cholesterol.

We don’t need to get cholesterol from food because we make it.

The cholesterol we make contributes to our health in many ways.


Cholesterol is part of every cell membrane and a necessary component of the sex hormones (estrogen, progesterone, and testosterone), adrenal hormones, and vitamin D.

For the majority of humans, the saturated fat content of the diet has a greater bearing on blood levels of cholesterol than ingesting cholesterol itself.

Foods high in saturated fat include bacon, sausage, biscuits, and gravy eaten with (or instead of) eggs.

The human body makes cholesterol from saturated fats in the liver, adrenal cortex, intestines, and reproductive tissues.


To clear up some of the misconceptions about cholesterol and saturated fat view the following video:◦ http://www.eggnutritioncenter.org/page/maria-luz-fernandez-ph-d

For information on the cholesterol content of eggs:◦ http://www.eggnutritioncenter.org/page/ken-anderson-ph-d

Plants also contain some sterols but we do not absorb them easily.

Plant stanols and sterols have a structure similar to cholesterol.

In fact, plant sterols when eaten appear to block the absorption of cholesterol in the gut, possibly by competing for absorption sites.

http://www.eggnutritioncenter.org/page/maria-luz-fernandez-ph-d

http://www.eggnutritioncenter.org/page/ken-anderson-ph-d

http://www.eggnutritioncenter.org/page/ken-anderson-ph-d


Food scientists developed the product Benecol® to aid in lowering blood levels of cholesterol.

Benecol® is one of many products in a category called functional foods.

The following was obtained from the Benecol® Website◦ http://www.benecol.net/bp.asp?viewID=2844

Plant stanols and sterols have also been added to foods and beverages such as orange juice.

When consumed on a daily basis, these products can lower blood cholesterol levels below the amount that can be achieved by avoiding saturated fats alone.

For more information on these products http://smartbalance.com/nutrition/whydifferent and http://www.nutraingredients.com/Research/Plant-sterols-in-juice-improve-cholesterol-levels

http://www.benecol.net/bp.asp?viewID=2844

http://www.benecol.net/bp.asp?viewID=2844

http://smartbalance.com/nutrition/whydifferent

http://www.nutraingredients.com/Research/Plant-sterols-in-juice-improve-cholesterol-levels



What are functional ingredients and foods? (from http://www.benecol.net/functional_ingredients )

Functional ingredients are ingredients that have health improving or disease risk reduction properties and are added to functional food products for easy and convenient consumption.

Functional foods are consumed as part of a regular diet but are demonstrated to have benefits beyond basic nutritional functions.

Some functional ingredients are derived from natural sources. The health claims of functional food products are regulated by

governmental bodies such as the FDA in the United States. Functional foods form a 20 to 30 billion dollar market that is

growing faster than conventional foods and offers higher and more stable profit margins.

http://www.benecol.net/functional_ingredients


What is plant stanol ester?Plant Stanol Ester is the active functional ingredient in

Benecol products. Plant stanol ester is a functional ingredient that has been

proven to reduce bad (LDL) cholesterol. The daily use of 2 g of plant stanol can reduce LDL-

cholesterol up to 15% after two weeks1. The cholesterol lowering effect is supported by more than

60 clinical trials. With plant stanol ester you can easily tap into the health

conscious consumer market and command a higher premium for your product.

Plant stanol ester has obtained a Generally Recognized as Safe (GRAS) status in the United States in 1999.

http://www.benecol.net/clinical_studies


One of the ten greatest discoveries in nutrition worldwide The Finnish innovation-based, cholesterol-lowering functional ingredient

plant stanol ester was recently selected as one of the ten greatest discoveries in nutrition worldwide.

The review2 published in European Journal of Clinical Nutrition in January 2009 presented the greatest discoveries related to nutrition during the past 30 years.

The discoveries chosen were based on the views of the world's leading nutrition researchers and solid research data.

1. e.g. Gylling et al. 1997, Miettinen et al. 1995. See full reference list2. Katan et al. Which are the greatest recent discoveries and the greatest

challenges in Nutrition? Eur J Clin Nutr 2009; 63: 2-10. (Available on the internet at: www.nature.com/ejcn/index.html)

If you want to know more about functional foods, you can subscribe to a free newsletter that provides an update on research on functional foods.◦ http

://www.nutraingredients.com/Research/Plant-sterols-in-juice-improve-cholesterol-levels

http://www.benecol.net/reference_list

http://www.benecol.net/reference_list

http://www.nature.com/ejcn/index.html





Digestion of lipids Dietary fats are usually found as part of other foods and

digestion of fats occurs primarily in the small intestine. Lipid digestion begins in the stomach with gastric lipase

breaking lipids into smaller particles. As the lipid droplets pass into the small intestine, the

gallbladder contracts to release bile to emulsify the oil droplets. Emulsifiers, including lecithin act like soap to break the lipid

droplets into even smaller droplets. This increases the surface area of the droplets to make it easier

for lipid-digesting enzymes to work. Two hormones, cholecystokinin and secretin cause the

gallbladder to contract and simultaneously cause the release of bicarbonate to neutralize stomach acid and pancreatic digestive enzymes into the small intestine.


Each triglyceride molecule is broken down into a monacylglyceride consisting of the glycerol backbone and one fatty acid attached to the glycerol backbone, and two free fatty acids.

Co-Lipase anchors pancreatic lipase (the primary enzyme for digesting lipids) to the lipid droplet so the fatty acids can be removed by pancreatic lipase.

Other enzymes are needed to digest phospholipids and cholesterol which exists as cholesterol esters.

The pancreas releases cholesterol esterase to break down cholesterol into a free cholesterol molecule and a free fatty acid.

Phospholipids are broken into smaller parts by phospholipase. The resulting smaller molecules are then ready to combine with

transporters to be absorbed through the intestinal wall into the bloodstream.


Absorption of LipidsMost lipid absorption occurs in the mucosal lining of

the small intestine. Micelles which are made of bile salts and biliary

phospholipids bind with free cholesterol, free fatty acids and monoglycerides to transport to the enterocytes for absorption.

Micelles are spherical compounds with a hydrophobic core where the lipid products attach, and a hydrophilic surface to allow transport in the watery environment of the gut.


Absorption of LipidsOnce inside the enterocytes, fatty acids and

monoglyerides are reformed into triglycerides and packaged into lipoproteins called chylomicrons.

The chylomicrons are then released into the lymphatic system which empties into the bloodstream.

Once in the bloodstream they can be used for energy by cells, especially muscle cells, used to make lipid-containing compounds in the body, or stored in the muscle or adipose tissue for later use.


Energy Balance, Obesity and Disease Prevention Are you happy with your current weight? Many Americans are not. We are constantly bombarded with ads for weight loss diets

that promise amazing results. How many diets have you tried? Did you know you can lose weight on any diet by restricting

foods? The problem with any so called weight loss diet is, how long

can you stick with that diet? Most diets are too restrictive to maintain for the long term. Check out the Fad diet timeline dating back to 1820 at

http://old.eatright.org/videos/nnm/timeline.swf

http://old.eatright.org/videos/nnm/timeline.swf


http://www.nutrition.gov/nal_display/index.php?info_center=11&tax_level=2&tax_subject=390&topic_id=1742&placement_default=0

The key to weight management is to make gradual changes in overall eating habits and physical activity levels that you can stick with. The two overarching concepts of the 2010 Dietary Guidelines for Americans are: maintain calorie balance over time to achieve and sustain a healthy weight; and focus on consuming nutrient-dense foods and beverages.






On page 8 of the 2010 Dietary Guidelines, it states,

“Maintain calorie balance over time to achieve and sustain a healthy weight. People who are most successful at achieving and maintaining a healthy weight do so through continued attention to con suming only enough calories from foods and bever ages to meet their needs and by being physically active. To curb the obesity epidemic and improve their health, many Americans must decrease the calories they consume and increase the calories they expend through physical activity.

Focus on consuming nutrient-dense foods and beverages. Americans currently consume too much sodium and too many calories from solid fats, added sugars, and refined grains.2 These replace nutrient-dense foods and beverages and make it difficult for people to achieve recommended nutrient intake while controlling calorie and sodium intake. A healthy eating pattern limits intake of sodium, solid fats, added sugars, and refined grains and emphasizes nutrient-dense foods and bever ages—vegetables, fruits, whole grains, fat-free or low-fat milk and milk products,3 seafood, lean meats and poultry, eggs, beans and peas, and nuts, and seeds.”


Do you need help with food choices? See shopping tips from a registered dietitian

http://abcnews.go.com/Health/video/grocery-checklist-food-shopping-healthy-health-diet-eating-healthing-12983174?tab=9482931&section=1206835&playlist=3547557&page=1

With the introduction of the 2010 Dietary Guidelines for Americans, someone coined the phrase “Get off your SoFAAS.” SoFAAS is an acronym for solid fats, alcoholic beverages and added sugars.

The following link provides a chart showing the mean (standard error) and percentiles of usual intake of Americans from 2001-2004 from solid fats, alcoholic beverages and added sugars (SoFAAS)





http://riskfactor.cancer.gov/diet/usualintakes/sofaas.html

What’s the big deal? For one thing, Solid fats contain more

saturated fats and/or trans fats than oils. Trans fats can be found in many cakes,

cookies, crackers, icings, margarines, and even microwave popcorns.

When you see “partially-hydrogenated vegetable oil” on a food label it usually contains trans fats.

These fats increase your risk of cardiovascular disease.

Added sugars are those added to processed foods as sugars or syrups and add to the calorie content of those foods. http://www.ars.usda.gov/Services/docs.htm?docid=12107





http://www.ars.usda.gov/Services/docs.htm?docid=12107

http://www.ars.usda.gov/Services/docs.htm?docid=12107


Solid fats, alcoholic beverages and added sugars are found in a significant number of foods that are not nutrient dense.

They are a source of “discretionary calories” first described in the 2005 Dietary Guidelines.

We all need a certain number of calories to keep our bodies functioning and provide energy for physical activities.

Discretionary calories are those “extra” calories we can choose beyond what we need to support our basic needs.

Athletes and other active people can use way more discretionary calories than sedentary people.


Your discretionary calorie allowance can be used to eat more nutritious foods from any food group than the food guide pyramid recommends.

For the most part, we use discretionary calories to eat higher calorie forms of foods, containing solid fats (whole milk) or added sugars(sweetened yogurt), or eat foods that are purely for enjoyment such as cakes and candy bars. Yum!

Discretionary calories are sometimes called “empty calories,” especially when referring to sweets because all of the calories in candy, sodas, alcoholic beverages, and solid fats are discretionary calories.

These foods provide almost no nutrients other than carbohydrates and fats.


View the following for a full explanation of discretionary calories http://www.mypyramid.gov/pyramid/discretionary_calories.html

For a description and examples of solid fats see http://www.mypyramid.gov/pyramid/discretionary_calories_fats.html

For a table of solid fats see http://www.mypyramid.gov/pyramid/discretionary_calories_fats_count_table.html

For a description and examples of added sugars http://www.mypyramid.gov/pyramid/discretionary_calories_sugars.html

For a comparison of discretionary calories by food groups http://www.mypyramid.gov/pyramid/discretionary_calories_count_table.html

http://www.mypyramid.gov/pyramid/discretionary_calories.html

http://www.mypyramid.gov/pyramid/discretionary_calories_fats.html

http://www.mypyramid.gov/pyramid/discretionary_calories_fats_count_table.html

http://www.mypyramid.gov/pyramid/discretionary_calories_fats_count_table.html

http://www.mypyramid.gov/pyramid/discretionary_calories_sugars.html

http://www.mypyramid.gov/pyramid/discretionary_calories_sugars.html

http://www.mypyramid.gov/pyramid/discretionary_calories_count_table.html



Milk Group Item Serving size

Estimated Total Calorie

s

EstimatedDiscretionary

CaloriesFat-free milk

1 cup 85 0

1% milk 1 cup 100 202% milk (reduced

fat)1 cup 125

40

Whole milk 1 cup 145 65


An example of how to count discretionary calories from the milk group is as follows:




Fats are concentrated sources of calories (9 kcals/ g). If you choose one cup of whole milk every day, you will get an

additional 2 teaspoons of fat (8 grams) resulting in approximately 65 “extra” or discretionary kilocalories.

If you drink two glasses of milk per day in attempt to meet the Dietary Guidelines recommendation of 3 servings from the milk group you will have 130 extra calories a day resulting in about 13 pounds per year.

One pound of fat contains 3500 kilocalories. You do the math…

130 kcal x 365 days = 47,450 kcal47,450 kcal/ 3500kcal/lb = 13.6 pounds per year


As a rule of thumb, 100 extra calories a day is 100 pounds a year.

This means that if a can of soda has 150 kcal, one can per day every day for a year results in a weight gain of 15 pounds per year.

How many cans of regular soda do you drink per day? If you drink soda in 20 oz bottles you get even more

calories. Yikes! A 250- kcal candy bar, eaten every day results in 25

pounds per year, unless those calories are expended through physical activity.

As you can see, it is not hard to become overweight with time.


How can you “burn” enough calories to eat even one candy bar on a given day? The following link provides a chart to show the amount of calories burned by the reference 154 pound person in 30 minutes or one hour.◦ http

://www.fns.usda.gov/eatsmartplayhardhealthylifestyle/Tools/calorieburnerchart.htm

According to the chart, it would take 30 minutes of aerobic dance or walking at a pace of 4 ½ mph, or one hour of walking at a pace of 3 ½ mph to expend enough energy to eat one average candy bar. Is that candy bar worth it?

http://www.fns.usda.gov/eatsmartplayhardhealthylifestyle/Tools/calorieburnerchart.htm




One of the other issues we face is that our portion sizes have increased over the last several decades.

For example, in the 1960’s adults ate the equivalent of a Happy Meal when they went to McDonald’s!

Now everything is supersized. Check out the following http://hp2010.nhlbihin.net/portion/ The

National Heart, Lung, and Blood Institute (NHLBI) has downloadable slide shows that compare today’s portion sizes with those of 20 years ago. ◦ http://hp2010.nhlbihin.net/oei_ss/menu.htm#PD2

Yikes! No wonder so many people are overweight. Incidentally, the 150 lb reference person also goes back to at

least the 1970s. Did you know that many people don’t realize that they are

overweight? That is because the majority of Americans are overweight so we

look like everyone else we see.

http://hp2010.nhlbihin.net/portion/

http://hp2010.nhlbihin.net/oei_ss/menu.htm

http://hp2010.nhlbihin.net/oei_ss/menu.htm


How about you? Is your current weight a healthy weight? Although nutrition experts still debate the precise limits of what constitutes a healthy weight, you can determine your own weight to be healthy if it is:◦ Appropriate for your age and physical

development◦ Can be achieved and maintained without

severely restricting food intake or constant dieting

◦ Based on genetic background and family history of body shape and weight

◦ Allows you to maintain normal blood pressure, blood lipid levels, and glucose tolerance

◦ Promotes good eating habits and allows you to participate in regular physical activity

◦ Is acceptable to you.


One way to evaluate your body weight is to use the body mass index calculator.

Developed as a screening tool for sedentary adult men and women, body mass index (BMI) is a measure of body fat based on height and weight.

The standard BMI formula based on the metric system:◦ BMI (kg/m2) = weight (kg)/height (m2)

Try the following BMI calculator at◦ http://www.nhlbisupport.com/bmi/

You can also download a BMI calculator app for your phone.

http://www.nhlbisupport.com/bmi/

http://www.nhlbisupport.com/bmi/


BMI Categories are as follows:◦Underweight = <18.5 (having too little body fat to

maintain health; increased risk for infections)◦Normal weight = 18.5–24.9◦Overweight = 25–29.9 (Having a moderate amount

of excess fat over an accepted standard but not obese)

◦Obesity = BMI of 30 or greater (having excess body fat that adversely affects health; increased risk of chronic disease)

◦Morbid Obesity = BMI of 40 or greater (body weight exceeds 100% of normal; very high risk for serious health consequences)


Most people know that being overweight isn’t healthy, but being too thin isn’t healthy either.

Having a BMI value below 18.5 kg/m2 or above 30kg/m2 is associated with an increased risk of premature mortality.

Ideal weight is having a BMI betwen18.5 and 24.9. It should be noted that BMI is not a good tool for athletes.

Muscle is heavy because it is about 75% water so an individual with a lot of muscle is going to weigh more at a given height than a sedentary person.

However, BMI is a good place to start to determine if you are at a healthy weight.


If you need to lose weight, remember that a pound of fat equals 3500 calories.

To lose 1 pound a week you will need to use 3500 more calories than you eat that week.

That amounts to 500 kcal/day. Losing 1-2 pounds of fat a week

is a sensible goal and using a combination of increased activity and eating less that will total 3500 calories for 7 days is generally the most tolerable way to go.


BMI Graph

Source: http://www.chartsgraphsdiagrams.com/HealthCharts/bmi-status.html

http://www.chartsgraphsdiagrams.com/HealthCharts/bmi-status.html

http://www.chartsgraphsdiagrams.com/HealthCharts/bmi-status.html


BMI in Table Format


What is obesity? Listen to the following podcast. http://www2c.cdc.gov/podcasts/player.asp?f=11505 Latest Findings

http://www.cdc.gov/vitalsigns/AdultObesity/LatestFindings.html Adult ObesityObesity is a national epidemic, causing higher medical costs and a lower quality

of life.◦ Obesity means having excess body fat.◦ Obesity is defined by body mass index, or BMI, which is calculated from your

height and weight. ◦ BMI greater than or equal to 30 means you are obese. ◦ Non-Hispanic black women and Hispanics have the highest rates of obesity

(41.9% and 30.7%). ◦ Obesity is a contributing cause of many other health problems, including

heart disease, stroke, diabetes, and some types of cancer. These are some of the leading causes of death in the U.S. Obesity can cause sleep apnea and

breathing problems and make activity more difficult. Obesity can also cause problems during pregnancy or make it more difficult for a woman to

become pregnant.

◦ Obese persons require more costly medical care. This places a huge financial burden on our medical care system.

http://www2c.cdc.gov/podcasts/player.asp?f=11505

http://www.cdc.gov/vitalsigns/AdultObesity/LatestFindings.html


Why is this epidemic happening? Weight gain occurs when people eat too much food and get too little physical

activity. Societal and community changes have accompanied the rise in obesity. People eat differently: Some Americans have less access to stores and markets that provide healthy,

affordable food such as fruits and vegetables, especially in rural, minority and lower-income neighborhoods. Restaurants, snack shops, and vending machines provide food that is often higher in calories and fat than food made at home.

There is too much sugar in our diet. Six out of 10 adults drink at least 1 sugary drink per day.

It is often easier and cheaper to get less healthy foods and beverages. Foods high in sugar, fat, and salt are highly advertised and marketed. Many communities are built in ways that make it difficult or unsafe to be

physically active: Access to parks and recreation centers may be difficult or lacking and public

transportation may not available. Safe routes for walking or biking to school, work, or play may not exist. Too few students get quality, daily physical education in school.


What can you do to find a balance? Check out this video. ◦ http://www.cdc.gov/CDCtv/FindingBalance/Healthy

Weight - it's not a diet, it's a lifestyle!

It’s not just about the foods we eat but how we balance our intake with the output of energy from physical activity. For more information ◦ http://www.cdc.gov/healthyweight/index.html ◦ http

://www.nutrition.gov/nal_display/index.php?info_center=11&tax_level=1&tax_subject=390

http://www.cdc.gov/CDCtv/FindingBalance/



http://www.cdc.gov/healthyweight/index.html






http://www.nutrition.gov/nal_display/index.php?info_center=11&tax_level=1&tax_subject=390




Energy Balance Occurs When Energy Intake = Energy Expenditurehttp://www.cdc.gov/healthyweight/calories/index.html http

://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/healthy-weight-basics/balance.htm

Energy intake comes from the foods we eat. The energy content of each food is a measure of the amount of carbohydrate, fat, protein, (and alcohol) each food contains.

For example, a box of cereal that promises 35% of your daily fiber (9g total fiber) and 16g of whole grain has 110 kcals in a ¾ cup serving. It contains 1.5 g of fat, 26g or carbohydrate (with 5 g soluble fiber and 4g insoluble fiber) and 3g protein.

1.5g fat x 9 kcal/g = 10.5 kcal from fat26 g carbohydrate (– 4 g insoluble fiber) = 22 g x 4 kcal/g = 88 kcal from

carbohydrate3 g protein x 4 kcal/g = 12 kcal from protein

This cereal is low in fat (<3g/serving), high in fiber (9g/serving) and made from whole oat flour as the first ingredient. ½ cup of skim milk adds an additional 40 kcal with an additional 4 g of protein (16 kcal) and 6g carbohydrate (24 kcal). It’s a pretty good choice.

http://www.cdc.gov/healthyweight/calories/index.html

http://www.cdc.gov/healthyweight/calories/index.html

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/healthy-weight-basics/balance.htm




Energy expenditure (energy output) is more than just physical activity.

It includes the energy used by the body to maintain its basic functions such as respiration, circulation, and digestion, as well as physical activity. The three components of energy expenditure include:◦basal metabolic rate (BMR) 60% to 75% of our total

energy output ◦thermic effect of food (TEF) 5% to 10% ◦energy cost of physical activity 15% to 35%


Basal Metabolic Rate, commonly referred to as BMR is the energy used to maintain the body’s basal or resting functions.

We use energy to breath, circulate blood, make new cells and tissues, secrete hormones, and for nerve conduction.

In other words, just to stay alive! BMR is measured at rest.

Our individual BMR is determined primarily by the amount of lean body mass we have. People with more lean body mass (mainly as muscle) have a higher BMR.

That means they burn more calories even at rest because muscle is active tissue.


Unfortunately, BMR decreases with age, mostly due to lack of physical activity.

We lose muscle as we become more sedentary with age.

Unfortunately, our BMR decreases about 3% to 5% for each decade after the age of 30.

Of course, this decline in muscle mass can be prevented to some degree with regular physical activity.

For more information on the benefits of physical activity, see the Physical Activity Guidelines for Americans, first published in October of 2008. http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html


The thermic effect of food (TER) is the amount of energy needed to process the foods we eat.

It is the energy necessary to digest, absorb, transport, metabolize, and store the nutrients we get from our foods.

The amount of energy used depends on the source of calories.

Incidentally, fat takes very little energy to digest, while protein and carbohydrate take more energy to process.

Have you ever felt a bit warm after eating a large meal? This is due to the thermic effect of food.


The energy cost of physical activity represents about 15% to 35% of our total energy output and is highly variable.

It is the energy used to move about whether as work or exercise.

It is the energy used to clean house, do yard work, or play. The more active a person is (including fidgeting), the more

energy expended. In the 1930’s the average person spent 2400 kcal day through

daily work. By the 1990’s it was about 600 due to all the modern

conveniences. Finding ways to take more steps by taking stairs instead of an

elevator or parking your car farther out in a parking lot are ways to use more energy that add up over time.

Our bodies were meant to move!


The National Weight Control Registry is a United States register of people at least 18 years or older who have lost at least 30 lb of weight and kept it off for at least one year.

Members lost weight by a wide variety of methods, but most included reducing food intake and increasing exercise.

During the maintenance phase, almost all of the registry members ate breakfast and weighed themselves regularly, usually once a week.

http://en.wikipedia.org/wiki/Weight


Check out their research findings at◦ http://www.nwcr.ws/Research/published%20research.htm

◦ http

://www.nlm.nih.gov/medlineplus/tutorials/weightmanagement/htm/_yes_50_no

_0.htm

◦ http://

classroom.kidshealth.org/classroom/9to12/personal/nutrition/energy_balance.

pdf

◦ http

://classroom.kidshealth.org/9to12/personal/nutrition/energy_balance_quiz.pdf

◦ http://healthlit.org/scienceInside/documents/Obesitybook.pdf

◦ http://kidshealth.org/teen/food_fitness/#cat20595

◦ http://science.education.nih.gov/supplements/nih4/energy/guide/lesson3.htm

◦ http://

science.education.nih.gov/supplements/nih4/energy/guide/info-energy-balanc

e.htm

http://www.nwcr.ws/Research/published%20research.htm

http://www.nwcr.ws/Research/published%20research.htm

http://www.nlm.nih.gov/medlineplus/tutorials/weightmanagement/htm/_yes_50_no_0.htm



http://classroom.kidshealth.org/classroom/9to12/personal/nutrition/energy_balance.pdf




http://classroom.kidshealth.org/9to12/personal/nutrition/energy_balance_quiz.pdf

http://classroom.kidshealth.org/9to12/personal/nutrition/energy_balance_quiz.pdf

http://healthlit.org/scienceInside/documents/Obesitybook.pdf

http://healthlit.org/scienceInside/documents/Obesitybook.pdf

http://kidshealth.org/teen/food_fitness/

http://kidshealth.org/teen/food_fitness/

http://science.education.nih.gov/supplements/nih4/energy/guide/lesson3.htm



http://science.education.nih.gov/supplements/nih4/energy/guide/info-energy-balance.htm




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