EXCI 251 Lecture Notes - Lecture 4: Saturated Fat, Dietary Fiber, Carbohydrate
18 May 2018
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Exci 251 Summer 2018 – Lecture 4 Notes
Fats and Health
-Fats also affect
-triglyceride levels, inflammation, heart rhythm, blood pressure, weight gain + associated health
risks, cancer risk, especially colon cancer
-Best choices = focus on monounsaturated fats and polyunsaturated omega-3 fats, reduce trans fats
-Research continues re: saturated fats and health risk, diets low in saturated fat can be higher in
healthier fats – less meat, more fish, low-fat dairy products
-Fats that you eat, nutrition wise
-Not a pro to lose eight short ter, it’s a pro to e ale to keep the eight off log ter
-Diet that you follow helps you how to change on more permanent basis - it’s the ke
Diet should be nutritious, mindful of calories - does’t gie ou roo for uh error
-Want to control inflammation bc inflammatory response provokes other things in the body
Contributing factor in things like heart disease
-BP needs to be controlled too
*must know the different types of fat
Recommended Fat Intake
-Adequate daily intake of fat: = about 3 - 4 teaspoons of vegetable oil
-Acceptable Macronutrient Distribution Range (recommended balance of energy sources) = 20–35% of
total daily calories as fat
-most fat in a healthy diet should be unsaturated
-Canadian adults currently consume about 31% of total calories as fat
-Not trying to eliminate all fat bc fat has value but in limited way
Carbohydrates: An Ideal Source of Energy
-The primary function of dietary carbohydrate is to supply energy to body cells (4 cal./ g)
-Some cells, such as those in the brain, nervous system, and blood, use only carbohydrates for fuel -
-During high-intensity exercise, muscles get most of their energy from carbohydrates
-During digestion, carbohydrates are broken into single sugar molecules such as glucose for absorption;
the liver and muscles take up glucose and store it in the form of glycogen
-Fat is primary fuel in low activities
-Medium to more vigorous = carbohydrates
-When ppl are active esp when well trained exercise wise, the body will move fat in the bloodstream
more quickly in exercise process bc aware that may well run out of carbohydrate sources, so break down
to make sure that can finish the exercise
-Body adapts
-May use fat stores to finish the exercise
Simple and Complex Carbohydrates
-Simple carbohydrates contain 1- sugar uits / oleule ◦ Foud aturall i fruits ad ilk ad added
to a other foods ◦ Ilude surose, frutose, altose, ad latose
-Cople arohdrates hais of a sugar oleules ◦ Foud i plats, espeiall grais, legues,
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tuers ◦ Ilude starhes + ost tpes of dietar fier
-Fiber is in the carbohydrate category
Refined Carbohydrates vs. Whole Grains
-Refined carbohydrates have = calories compared to unrefined carbohydrates, but much lower in fibre,
vitamins, minerals, & other beneficial compounds.
-Refined grain products are often enriched or fortified with vitamins and minerals, but many of the
nutrients lost in processing are not replaced
-Whole grains: take longer to chew and digest; make people feel full sooner and lasts longer; cause a
slower rise in glucose levels, better for controlling blood sugar and managing diabetes
-Germ is what nourishes the grain and we want that too without it being processed away
-Enriched = marketing word
-Being able to use your teeth on = more imp
-Before they are processed, all grains are whole grains consisting of an inner layer of germ, a middle
layer called the endosperm, and an outer layer of bran
-During processing, the germ and bran are often removed, leaving just the starchy endosperm
-Refined carbohydrates usually retain all the calories of a whole grain but lose many nutrients when
processed
-In endosperm, have germ that nourishes the seed
Refined Carbohydrates vs. Whole Grains
-consumption of whole grains has been linked to reduced risk for heart disease, diabetes, cancer
-plays an important role in gastrointestinal health and body weight management.
-choose foods that have a whole grain as the first item on the ingredient list on the food label 3 or +
servings of whole grains per day: whole wheat, whole rye, whole oats, oatmeal, whole-grain corn, brown
rice, popcorn, barley, etc.
-Want these in food that you are selecting
Glycemic Index and Response
-Consumption of carbohydrates causes insulin and glucose levels in the blood to rise and fall
-Glycemic index = a measure of how the ingestion of a particular food affects blood glucose levels
-High glycemic index foods cause quick, dramatic blood glucose changes - effect of low glycemic index
foods slower, more moderate
-Other fators a affet od’s respose e.g. other foods osued at sae tie, total CHO itake
-Diets rich in high glycemic index foods are linked to increased risk of diabetes and heart disease
-Trying to keep blood sugar even and for longer
-Combination of foods affects glucose up and down
-Diabetic ppl or ppl w heart disease, these particular conditions controlled in large part by diet
-Certain kinds of foods are healthier and contribute to controlling certain conditions
-Glycemic index would be a factor for specialized conditions
Recommended Carbohydrate Intake
-Adequate daily intake of carbohydrate = 130 grams (Canadians consume ~358 grams / day)
-Acceptable Macronutrient Distribution Range = 45-65% of total daily calories as carbohydrate - variety
of foods rich in complex carbohydrates, especially whole grains. Athletes in training: 60–70% total daily
calories for more carbohydrate (stored as glycogen) to fuel endurance events / long workouts.
-Overconsumption of carbohydrates can lead to feelings of fatigue and will cause under-consumption of
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Exci 251 summer 2018 lecture 4 notes. Triglyceride levels, inflammation, heart rhythm, blood pressure, weight gain + associated health risks, cancer risk, especially colon cancer. Best choices = focus on monounsaturated fats and polyunsaturated omega-3 fats, reduce trans fats. Research continues re: saturated fats and health risk, diets low in saturated fat can be higher in healthier fats less meat, more fish, low-fat dairy products. Not a pro(cid:271) to lose (cid:449)eight short ter(cid:373), it"s a pro(cid:271) to (cid:271)e a(cid:271)le to keep the (cid:449)eight off lo(cid:374)g ter(cid:373) Diet that you follow helps you how to change on more permanent basis - it"s the ke(cid:455) Diet should be nutritious, mindful of calories - does(cid:374)"t gi(cid:448)e (cid:455)ou roo(cid:373) for (cid:373)u(cid:272)h error. Want to control inflammation bc inflammatory response provokes other things in the body. Adequate daily intake of fat: = about 3 - 4 teaspoons of vegetable oil.
