Chapter 4 Nutrition Flashcards | Quizlet
- Role in fermentation and alcohol production ideal storage of glucose,Storage form of carbohydrate (fuel) for animals and human - 18 hour supply of liver glycogen,Stored in the liver (1/3) and muscles (2/3), more enzyme action. high intensity work outs undigested and possibly fermented in colon) nuts, fruit skins,Cellulose, hemicellulose, lignin Beta linkages are NOT digestible and thus pass through the GI tract readily fermented by bacteria in large intestine, swells dissolves in water addedfiber to foods , prebiotics, Encourage growth of beneficial bacteria in the colon - Fruit, vegetable, rice bran, psyllium seed, barley, oats, beans -Slows down rate at which food moves from stomach to small intestine (feel full longer) - Slow/steady glucose absorption (decrease spikes in blood glucose) - Bind cholesterol - cholesterol then not absorbed (see next slide - oats are soluble fiber) Viscous fiber - Swell/dissolve in water (soluble) Fermentable - ferment to short chain fatty acids consume at least half of all grains as whole grains,three servings per day The term whole grain on a food package means contains a minimum of 51% whole-grain ingredients by weight per serving Fiber in vegetables may reduce risk of heart disease, obesity, type 2 diabetes Follow MyPlate guidelines when making selections Provide carbohydrates primarily in form of natural sugar and fiber Those who eat as part of healthy diet have reduced risk of chronic disease Choose whole or cut up over fruit juices Lactose content varies depending on product Dietary need varies depending on your age Monosaccharides, glucose, fructose, galactose Disaccharides, sucrose, lactose, maltose - Most Americans consume average of 20 tsp of sugar per day, exceeding recommendation of 8 tsp per day - Most coming from sugar-s Continue reading >>
Glycemic Indexes Do Not Depend On Glucose Absorption Speed | Official Web Site Of The Montignac Method
Official web site of the Montignac Method Glycemic Indexes Do Not Depend on Glucose Absorption Speed Practically all of the definitions given by nutritionists (on the Web and elsewhere) for Glycemic Indexes are wrong. In effect, they pretend that the advantage of a low GI carbohydrate is that it is absorbed more slowly and that blood glycaemia (blood sugar levels) hikes which are lower take longer time. A well-known French food industry brand even goes to the point of sustaining that eating its breakfast crackers will supply energy (glucose) for several hours as it is diffused slowly. This is so absurd that it is amazing that they can get away with even saying it. For years, one of the most eminent diabetes experts in France, Professor Grard Slama, has spoken from the DIETECOM (the annual nutrition symposium) tribune to insistently remind dietary professionals that the distinction between fast sugars and slow sugars is not based on physiological fact. His struggle seems to be in vain since in France, like abroad, nutritionists and dietitians, continue to carelessly and abusively confuse "slow sugars" with low GI carbohydrates. This is probably the reason why there has been no echo to the important study published in the "The American Journal of Clinical Nutrition " which has also shown that SCIENTIFICALLY THERE IS NO SUCH THING AS SLOW AND FAST SUGARS. Said study (*) compares two Kelloggs cereals: -High GI Corn Flakes, on the one hand and -Low GI All Bran (half the GI of Corn Flakes), on the other. This test shows that glucose enters the bloodstream (intestinal absorption) takes just as long for Corn Flakes as it does for All Bran, that is, about 30 minutes. High fiber content in All Bran does not slow down glucose passage, contrary to what nutritionists sustain. The l Continue reading >>
Soluble Fibre And Diabetes
Soluble fibre can help to slow rises in blood sugar Soluble fibre is a form of water soluble carbohydrate that cant be digested by the body. Soluble fibre dissolves in water which can have beneficial effects on digestion, metabolism and longer term health. Soluble fibres in our diet include pectin, psyllium, beta-glucans and gums such as guar gum. Fruits and berries, particularly apples, strawberries and blueberries When soluble fibre interacts with water it forms a gel. In this gel form, the emptying of the stomach, the passage of digestion and the absorption of glucose are slowed. Research studies have found that even modest increases in soluble fibre intake helps to lower blood glucose levels. The fact that soluble fibre could help improve blood glucose in two ways. The slowing down of passage through the digestive gives digestive hormones more time to act and by forming a gel with water, soluble fibre prevents carbohydrate from being so quickly absorbed by the small intestine . Research published in the New England Journal of Medicine in 2000 compared a moderate fibre diet (24g of total fibre including 8g of soluble fibre) with a high fibre diet (50g of total fibre including 25g of soluble fibre) over 6 weeks. The high fibre diet saw a reduction in pre-meal blood glucose levels by 0.7 mmol/l compared to the moderate fibre diet as well as reducing triglyceride levels and post meal blood glucose levels. Soluble fibre also helps to reduce levels of LDL cholesterol, the so-called bad cholesterol . Research has found that soluble fibre in the diet results in bile being excreted from the body. Bile is produced from cholesterol and bile acids. When more bile is excreted and therefore less bile is reabsorbed by the body, it can therefore help to regulate cholesterol as the Continue reading >>
Nutrition And Healthy Eating
Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health? Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease. Selecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks. What is dietary fiber? Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve. Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber. Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amo Continue reading >>
How To Slow The Absorption Of Sugar Nutritionally | Diabetic Connect
How To Slow The Absorption Of Sugar Nutritionally How to slow the absorption of sugar nutritionally By Caroltoo Latest Reply2012-03-21 16:39:38 -0500 Started2012-03-10 18:37:04 -0600 13 Likes I saw a new diet recently that claims to slow the absorption of sugar (read carbohydrates) into our blood. It gave me pause, because I realized this is pretty much what I have been doing recently and my BGs have been lower, ranging from 85-120, even though I do not use medications. 1. Eat a fatty snack 10-30 minutes before your meal because this slows down the digestive process by slowing the opening of the pyloric value that allows the stomach to empty. 2. Start your meal with a salad because soluble fiber soaks up the starch and sugar you will be eating during the rest of the meal. 3. Have some vinegar with your meal because the acid affects the starches in your meal; also helps increase your sensitivity to insulin. Easiest way to do this may be to use a mild vinegar as your salad dressing. 5. Include lightly cooked or roasted vegetables in every meal (don't overcook because overcooked vegetables don't soak up as much starch). 6. Have a glass of wine with dinner, if you are going to have a glass. Alcohol slows the livers production of glucose. The best time to have it is with a meal. 7. If you are going to eat sweets, eat a small amount only as dessert, not as a snack. The earlier part of the meal will help to buffer the effect of the sugar on your blood glucose level. I have found this works very well for me. I am also finding that my highest postprandial reading comes at 1.5 hours after a meal eaten in this order where my usual highest reading comes at 2.0 hours. If you try this for a few meals, I'd be very interested in hearing if it is helpful to you. If you make adjustments Continue reading >>
Nature's Best Sugar Blockers
You may have heard that whole grain products are high in fiber. However, the starch in grains quickly turns to sugar and overwhelms any blood sugar-blocking effect the fiber might have. Of course, all fruits and vegetables contain sugar; that's what makes them carbohydrates. Nevertheless, most contain proportionately more soluble fiber than sugar, so they don't raise blood sugar as much as grain products and other refined carbohydrates do. Keeping blood sugar steady is an important tool for preventing insulin spikes, which can lock fat into your cells and prevent it from being used for energy. The substance in our diet that's most responsible for these blood sugar surges is starch. But the good news is you can blunt the blood sugar-raising effects by taking advantage of natural substances in foods—like fiber in fruits and veggies—that slow carbohydrate digestion and entry into the bloodstream. You can tell which fruits and vegetables have the best balance of fiber to sugar by looking at their glycemic loads (Not sure what that means? See Glycemic Impact 101.). All of the carbohydrates that have been associated with increased risk of obesity or diabetes have glycemic loads greater than 100. On the other hand, fruits and vegetables with glycemic loads less than 100 have been associated with reduced risk. Thus, you should avoid fruits or vegetables with glycemic loads higher than 100, even though they contain soluble fiber. Fruits and vegetables whose glycemic loads are between 50 and 100 are themselves acceptable to eat, but they release enough glucose to nullify their usefulness as sugar blockers. The best fruit and vegetable sugar blockers are those with glycemic loads less than 50. It takes about 10 grams of fiber to reduce the after-meal blood sugar surge from a s Continue reading >>
How Does Fiber Affect Blood Glucose Levels?
Fiber is a type of carbohydrate (just like sugars and starches) but since it is not broken down by the human body, it does not contribute any calories. Yet, on a food label, fiber is listed under total carbohydrate. So this gets kind of confusing for people who have diabetes. Carbohydrate is the one nutrient that has the biggest impact on blood glucose. So, does fiber have any effect on your blood glucose? The answer is that fiber does not raise blood glucose levels. Because it is not broken down by the body, the fiber in an apple or a slice of whole grain bread has no effect on blood glucose levels because it isn't digested. The grams of fiber can actually be subtracted from the total grams of carb you are eating if you are using carbohydrate counting for meal planning. So, fiber is a good thing for people with diabetes. Of course, most of the foods that contain fiber (fruits, vegetables, whole grain breads, cereals, and pastas) also contain other types of non-fiber carbohydrate (sugar, starch) that must be accounted for in your meal plan. The average person should eat between 20-35 grams of fiber each day. Most Americans eat about half that amount. A study in the New England Journal of Medicine showed that people with diabetes who ate 50 grams of fiber a day — particularly soluble fiber — were able to control their blood glucose better than those who ate far less. So if fiber does not give us any calories, why exactly should you eat it? There are two types of fiber: insoluble and soluble. Insoluble fiber keeps your digestive tract working well. Whole wheat bran is an example of this type of fiber. Soluble fiber can help lower your cholesterol level and improve blood glucose control if eaten in large amounts. Oatmeal is an example of this type of fiber. Another ben Continue reading >>
How To Slow Glucose Absorption
Oatmeal with blackberries contains soluble fiber and phytonutrients that slow glucose absorption. The absorption of too much sugar too quickly can cause your pancreas to produce extra insulin to facilitate glucose transport from your blood into your tissues. Some of the extra glucose may be converted into triglycerides in your liver, and the fat may be shipped to your tissues. Thoughtful food choices and careful meal planning can help to prevent sharp rises in blood glucose that end up expanding your waistline. Choose foods with a low or medium glycemic index, or GI, which is a numerical measure of how much and how quickly a single carbohydrate-containing food raises your blood glucose level. Individual foods are scored relative to pure glucose, which has a GI of 100. Foods with a value of 55 or less are considered low GI foods, while medium GI foods have a value between 56 and 69. In general, most low-starch foods such as vegetables, legumes and nuts and even some fruits have a low GI. Whole-grain breads and pastas have a medium GI and potatoes and refined-grain breads and pastries have a high GI. Cooking a food usually increases its digestibility and its GI. Choose foods that contain natural dietary fiber, especially the water-soluble forms of dietary fiber that are found in legumes, vegetables, fruits and some whole grains. Fiber is not digested in your intestines. Soluble fiber tends to increase the viscosity or thickness of the intestinal contents after a meal, which slows carbohydrate digestion and glucose absorption. Oats and barley contain a soluble form of fiber called beta-glucan, and this type of fiber can lower the rise in your blood glucose level following a meal. Additionally, soluble fibers are fermented in your colon to produce short-chain fatty acids t Continue reading >>
The 4 Foods That Will Steady Your Blood Sugar
Wondering what blood sugar has to do with you, if you don’t have diabetes? Keeping your blood sugar levels as steady as possiblenow may help you avoid getting diabetes later. “As you get older, your risk for type 2 diabetes goes up,” says Alissa Rumsey, Registered Dietitian and Spokesperson for the Academy of Nutrition and Dietetics. “Since you can’t modify your age, it is important to take other steps to lower your risk, including maintaining a healthy weight, getting enough exercise, and balancing your diet to prevent spikes in blood sugar.” Controlling your blood sugar will also just make you feel better. “It’s best to control blood sugar—it keeps your energy stable,” says Leann Olansky, M.D., an endocrinologist at the Cleveland Clinic. “If your blood sugar doesn’t vary that much before and after a meal, that’s a healthier way to be.” Unrelated to diabetes, symptoms of occasional high blood sugar aren’t life-threatening, but rather unpleasant and only potentially dangerous if you suffer from other health problems. “When your blood sugar is too high, it can make you feel sluggish,” says Dr. Olansky. “When it’s higher still, it can lead to dehydration and make your blood pressure unstable, and cause you to urinate more often, especially at night.” But when your blood sugar remains chronically high, insulin, a hormone that’s supposed to help your body store sugar as energy, stops working as it should. “Prolonged high blood sugar levels can lead to insulin resistance, meaning your body isn’t able to use insulin properly,” says Rumsey. “Over time this insulin resistance can develop into diabetes, when insulin isn’t able to keep your blood sugar within normal levels.” Current research reveals an association between spik Continue reading >>
Effects Of Dietary Fiber And Its Components On Metabolic Health
Effects of Dietary Fiber and Its Components on Metabolic Health Department of Human Nutrition, Kansas State University, 127 Justin Hall, Manhattan, KS 66506, USA; Email: ude.etats-k@8643lmj * Author to whom correspondence should be addressed; Email: ude.usk@buah ; Tel.: +1-785-532-0159; Fax: +1-785-532-3132. Received 2010 Nov 8; Revised 2010 Nov 30; Accepted 2010 Dec 7. Copyright 2010 by the authors; licensee MDPI, Basel, Switzerland. This article is an open-access article distributed under the terms and conditions of the Creative Commons Attribution license ( ). This article has been cited by other articles in PMC. Dietary fiber and whole grains contain a unique blend of bioactive components including resistant starches, vitamins, minerals, phytochemicals and antioxidants. As a result, research regarding their potential health benefits has received considerable attention in the last several decades. Epidemiological and clinical studies demonstrate that intake of dietary fiber and whole grain is inversely related to obesity, type two diabetes, cancer and cardiovascular disease (CVD). Defining dietary fiber is a divergent process and is dependent on both nutrition and analytical concepts. The most common and accepted definition is based on nutritional physiology. Generally speaking, dietary fiber is the edible parts of plants, or similar carbohydrates, that are resistant to digestion and absorption in the small intestine. Dietary fiber can be separated into many different fractions. Recent research has begun to isolate these components and determine if increasing their levels in a diet is beneficial to human health. These fractions include arabinoxylan, inulin, pectin, bran, cellulose, -glucan and resistant starch. The study of these components may give us a better unde Continue reading >>
Carbohydrates And Blood Sugar
When people eat a food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which enters the blood. As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage. As cells absorb blood sugar, levels in the bloodstream begin to fall. When this happens, the pancreas start making glucagon, a hormone that signals the liver to start releasing stored sugar. This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar. Carbohydrate metabolism is important in the development of type 2 diabetes, which occurs when the body can’t make enough insulin or can’t properly use the insulin it makes. Type 2 diabetes usually develops gradually over a number of years, beginning when muscle and other cells stop responding to insulin. This condition, known as insulin resistance, causes blood sugar and insulin levels to stay high long after eating. Over time, the heavy demands made on the insulin-making cells wears them out, and insulin production eventually stops. Glycemic index In the past, carbohydrates were commonly classified as being either “simple” or “complex,” and described as follows: Simple carbohydrates: These carbohydrates are composed of sugars (such as fructose and glucose) which have simple chemical structures composed of only one sugar (monosaccharides) or two sugars (disaccharides). Simple carbohydrates are easily and quickly utilized for energy by the body because of their simple chemical structure, often leading to a faster rise in blood sugar and insulin secretion from the pancreas – which can have negative health effects. Complex carbohydrates: These carbohydrates have mo Continue reading >>
Carbohydrate Digestibility And Metabolic Effects
Carbohydrate Digestibility and Metabolic Effects Clinical Nutrition and Risk Factor Modification Center, St. Michael's Hospital, Toronto M5C 2T2, Ontario Department of Nutritional Sciences, University of Toronto, Toronto M5S 3E2, Ontario Search for other works by this author on: Clinical Nutrition and Risk Factor Modification Center, St. Michael's Hospital, Toronto M5C 2T2, Ontario Department of Medicine, Division of Endocrinology and Metabolism, St. Michael's Hospital, Toronto M5C 2T2, Ontario Department of Nutritional Sciences, University of Toronto, Toronto M5S 3E2, Ontario Department of Medicine, Faculty of Medicine, University of Toronto, Toronto M5S 3E2, Ontario Author disclosures: J. M. W. Wong, no conflicts of interest; and D. J. A. Jenkins, Research grant and Scientific Advisory Board, Orafti; honoraria from food and pharmaceutical industry. Search for other works by this author on: The Journal of Nutrition, Volume 137, Issue 11, 1 November 2007, Pages 2539S2546S, Julia M. W. Wong, David J. A. Jenkins; Carbohydrate Digestibility and Metabolic Effects, The Journal of Nutrition, Volume 137, Issue 11, 1 November 2007, Pages 2539S2546S, There is a history of interest in the metabolic effects of alterations in small intestinal digestion and colonic fermentation of carbohydrate. It is believed that the rate of digestion of carbohydrate determines the place and form in which carbohydrate is absorbed. Slowly absorbed or lente carbohydrate sources may reduce postprandial glucose surges and the need for insulin with important implications for lowering coronary heart disease risk and reducing diabetes incidence. Carbohydrates that are not digested in the small intestine will enter the colon, and those that are fermentable will be salvaged as short-chain fatty acids in th Continue reading >>
Metabolic Effects Of Dietary Fiber Consumption And Prevention Of Diabetes
Metabolic Effects of Dietary Fiber Consumption and Prevention of Diabetes Department of Clinical Nutrition, German Institute of Human Nutrition, Potsdam-Rehbruecke, Germany and Department of Endocrinology, Diabetes, and Nutrition, Charite-University-Medicine-Berlin, Campus Benjamin Franklin, Berlin, Germany To whom correspondence should be addressed. E-mail: [email protected] . Search for other works by this author on: Department of Clinical Nutrition, German Institute of Human Nutrition, Potsdam-Rehbruecke, Germany and Department of Endocrinology, Diabetes, and Nutrition, Charite-University-Medicine-Berlin, Campus Benjamin Franklin, Berlin, Germany Author disclosures: M. O. Weickert and A. F. H. Pfeiffer, no conflicts of interest Search for other works by this author on: The Journal of Nutrition, Volume 138, Issue 3, 1 March 2008, Pages 439442, Martin O. Weickert, Andreas F. H. Pfeiffer; Metabolic Effects of Dietary Fiber Consumption and Prevention of Diabetes, The Journal of Nutrition, Volume 138, Issue 3, 1 March 2008, Pages 439442, A high dietary fiber (DF) intake is emphasized in the recommendations of most diabetes and nutritional associations. It is accepted that viscous and gel-forming properties of soluble DF inhibit macronutrient absorption, reduce postprandial glucose response, and beneficially influence certain blood lipids. Colonic fermentation of naturally available high fiber foods can also be mainly attributed to soluble DF, whereas no difference between soluble and insoluble DF consumption on the regulation of body weight has been observed. However, in prospective cohort studies, it is primarily insoluble cereal DF and whole grains, and not soluble DF, that is consistently associated with reduced diabetes risk, suggesting that further, unknown mechani Continue reading >>
- The prevention and control the type-2 diabetes by changing lifestyle and dietary pattern
- Drinking Wine For Diabetes Prevention: Moderate Alcohol Consumption Manages Blood Sugar
- Caffeinated and Decaffeinated Coffee Consumption and Risk of Type 2 Diabetes: A Systematic Review and a Dose-Response Meta-analysis
What Factors Slow The Absorption Of Carbohydrates?
What Factors Slow the Absorption of Carbohydrates? Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada. woman cutting plate of fruit and nuts in her kitchenPhoto Credit: monkeybusinessimages/iStock/Getty Images The carbohydrates you eat, which mainly come from starchy vegetables, whole and refined grains, fruits and sugar-containing foods, are digested more or less quickly depending on a variety of factors. Once carbohydrates are digested, they are turned to sugar, or glucose, which is then absorbed into your blood. The faster carbohydrates are digested and absorbed, the more quickly and the higher your blood sugar levels can rise after eating. Keeping your blood sugar levels lower by slowing down the digestion and absorption of carbohydrates can help you better control your cravings, weight and diabetes. Soluble fiber is a type of fiber that has the particularity of absorbing a lot of water and forming a gel in your gastrointestinal tract. By forming a gel, it slows down the work of your enzymes and slightly delays the normal absorption of the carbohydrates you ate at your meal or snack. Soluble fiber is found in oats, barley, psyllium, eggplant, okra, apple, citrus, beans, lentils, flaxseeds and nuts. Protein takes longer to digest and including a source of protein at your meal or snack can help to delay and slow down your digestion, leading to a slower absorption of the carbohydrate-rich foods you included at your meal. The best sources of protein include eggs, meat, fish, seafood and poultry. Nuts and dairy products, such as cheese and yogu Continue reading >>
6 Ways To Block Sugar Absorption Naturally
Did you know you can slow the absorption of sugar just by using the natural power of food? Believe it or not, this doesnt involve any extreme or gimmicky diets, just some basic tips of what to eat and when to eat it. Check out these 6 sugar-blocking tips: Eat a fatty snack up to 30 minutes before a meal. A teaspoon of nuts or cheese will trigger the pyloric valve between your stomach and small intestine. This valve regulates the flow of food to help slow down digestion. This helps you reduce sugar spikes and keeps you feeling fuller longer. Begin a meal with a salad. The soluble fiber in plants, beans, carrots and even some fruit helps absorb starch and sugar. As soluble fiber passes through your intestines, it expands and traps sugar. This fiber eventually dissolves, but this slower rate of absorption helps reduce the amount of insulin your body needs to handle it. Use vinegar on that salad! Its high acetic acid content helps deactivate amylase, the enzyme that turns starch into sugar, which helps slow down the digestive process. Vinegar also increases the bodys sensitivity to insulin, so your pancreas wont need to produce as much. Dont overcook vegetables. Lightly cooked vegetables take longer to digest, so youll feel fuller longer. Roasted vegetables are a tasty alternative to starchy sides. Add some protein to your meal, so you wont need as much insulin to process starches. In fact, a serving of protein eaten with starch can reduce the subsequent blood sugar surge by 44%. Eat an egg with your toast in the morning or have a turkey meatball with your favorite pasta! Although not for everyone, a glass of vino with a meal actually temporarily stops your livers production of glucose. This means the blood sugar load of a typical serving of starch can be reduced by up to Continue reading >>
