Golden Nugget # 1
eat healthy diet (>5 fruits & veggies /day)
exercise >30 min/day
maintain a healthy weight (?<25 BMI)
don't smoke
only 3% do all of these
# 1 cause of death in US?
dietary risks
1. diets low in fruits, vegetables, nuts and seeds
2. diets high in sodium, processed meats, and trans fats.
1 serving of tree nut consumption/day lowers risk of CHD by what percent?
40-60%
what is nutrition?
The science of food, diet and digestion. Focus is on nutrients (their
function, interaction and balance in relation to health and disease)
and on the processes by which food and nutrients are ingested,
absorbed, transported, utilized and excreted.
types of nutrients
macronutrients: carbs, fats, proteins
micronutrients: vitamins, minerals
essential: required and not synthesized by the body
nonessential: body synthesis sufficient
functions for nutrients
energy (metabolism) structure (bones) and regulation
EAR's
estimated average requirements
50%
RDA's
recommended daily allowances
daily amount that is adequate to meet needs of 97-98% of
healthy population.
1.2 x EAR = RDA
AI
adequate intake
estimate made when RDA cannot be determined (no EAR or functional marker).
UL
tolerable upper levels
highest level that is safe (less than 2-3% of people show
adverse effects).
DV
Daily value
Used for nutrition labels and are simplified RDAs and AIs
for the public.
Cal on food labels
0
Phytonutrients
carotenoids: orange/red ( beta carotene, licopene)
phenolics: flavonoids: yellow compounds (e.g. tea, citrus,
onions) anthocyanins: blue-purple compounds (e.g. berries, concord grapes)
sulfur containing: allicin (garlic); glucosinolates (brassicas)
strongest are berries
Why can fiber help with diverticula?
Increases bulk and softens stool -> less pressure for elimination
-> reduces constipation
carbohydrates energy
4 kcal/g
protein energy
4 kcal/g
alcohol energy
7 kcal/g
fat energy
9 kcal/g
Thoughts of food will induce the production of which digestive
hormone and what does this hormone stimulate?
Gastrin which stimulates acid & protease production in stomach
Which enzyme catalyzes the following reaction: H2O + CO2 -> H2CO3?
This reaction plays an important role in digestion in which cell type
of the GI track?
carbonic anhydrase, parietal cells
what parameter limits pepsin's function?
pepsin is pH sensitive and activated by low pH, stops working at high pH
receptors attract us to carbs and salt
sweet and salt
repels from toxins
bitter
repels from acidic food
sour
attracts us to protein
umami
umami receptors detect which AA? and stable form?
glutamate. stable form MSG
what molecule links the TCA cycle and gluconeogenesis?
oxaloacetate
Beta 1-4 linkages are found in
Cellulose. Not digested by humans
point up
linkages found in starch and glycogen
A 1-4 and are digested by humans
point down
deamination reaction converts what to what?
glutamate to oxaloacetate by glutamate dehydrogenase
transamination reaction converts what to what?
pyruvic acid and glutamic acid to alanine and alpha ketoglutarate by
amino transferase
reversible rxn
What is the name of the C18:2 essential fatty acid
linoleic acid omega 6
High GL foods cause what problems?
More rapid return to hunger, increased risk of obesity. Increased
risk for CHD for women. Increased risk of insulin insensitivity and diabetes
name of the C18:1 fatty acid?
Oleic Acid omega 9
What is the name of the C18:2 essential fatty acid that is the
precursor to DHGLA and ArA?
linoleic acid an omega 6 fatty acid
Which class of signaling molecules inhibit inflammation and blood clotting?
group 3 ?-3 eicosanoids
Which class of signaling molecules increase inflammation and blood clotting?
?-6 eicosanoids group 2
Which lipoprotein particle has the highest concentration of cholesterol?
LDL - low density lipoprotein
Medications used for reducing CVD risk
baby asprin - reduces inflammation.
statins - inhibitor of HMG-CoA reductase (cholesterol synthesis)
lowers LDL levels & reduces inflammation.
Loss of excess fat tissue from where in the body would be most
beneficial for one�s health (biggest decrease in risk of CVD and
diabetes)? What is the name for this type of fat?
Loss from the intra-abdominal is most beneficial. Visceral fat.
replacing saturated fat with what in one's diet will increase risk of CHD?
trans fats
Replacing saturated fat with what in one�s diet will decrease risk of CHD?
unsaturated vegetable fats
Transamination of pyruvate produces which amino acid? Give name and structure:
alanine
To increase the storage of fat, which hormone is secreted by the pancreas?
insulin
To use fat for energy, which hormone is secreted?
glucagon and epinephrine
Which monosaccharides are found in lactose?
galactose and glucose
Which monosaccharides are found in sucrose?
glucose and fructose
Which monosaccharides are found in maltose
2 glucose molecules
what is Raffinose?
galactose - sucrose oligosaccharide
Lactose is primarily broken down and absorbed in which organ of the body?
small intestines
insoluble sources of fiber
cellulose and hemicellulose. does not dissolve in water and poorly
fermented by colonic bacteria
forms of soluble fiber
Pectins and gums. They dissolve or swells in water and are fermented
by bacteria in colon to organic acids
carbohydrate requirements RDA and average consumption
Diet should include at least 50-100 gm/d carbs. RDA = 130 g/day for
adults. Average consumption is 180-330 gm/day in US.
Fiber requirements for men and women (RDA)
RDA: 25 gm/day for women; 38 gm/day for men
What is Glycemic Index and its formula?
Change in blood glucose to 50 g Carb compared with 50 g of glucose.
GI=(?BG test/?BG gluc) X100
what are complex carbs?
polymers of starch
what are simple carbs?
mono and disaccharides
what is Raffinose?
galactose, fructose, glucose oligosaccharide
how to calculate Glycemic Load?
serving size (g) of carbs x GI/100
Golden Nugget # 2
eat less sugar and refined simple carbohydrates, eat more fiber rich
food (whole plant based)
what are the essential fatty acids? name and structure
Linoleic Acid C18:2 (?-6)abundant in certain vegetable oils and
alpha-linolenic acid C18:3 (?-3) abundant in flax seed oil
omega end of fatty acid
CH3
alpha end of fatty acid
CH2COOH
Steps of degradation of FA's (basics)
Glycerol --> Glycolysis --> Pyruvate --> Acetyl-CoA -->
TCA Cycle --> Oxidative Phosphorylation transported into
Mitochondria (carnitine)
Fatty acyl CoA transport --> Oxidation --> Acetyl-CoA
--> TCA cycle --> Ox. P
Beta oxidation of FA's
oxidation makes ketone --> thiolysis --> Acetyl-CoA
FAD & NAD involved and Acetyl-CoA is product
what is the rate limiting step in fatty acid synthesis?
acetyl-CoA + CO2--> Malonyl-CoA
important info for synthesis of fatty acids
occurs in cytosol, 2 C's per step using malonyl-CoA initial product:
palmitate (C16:0) (know this name & structure)
pathway for omega-6 fatty acid metabolism
linoleic acid (18:2) destauration--> gamma linoleic acid (18:3)
elongation --> arachidonic (20:4)
pathway for omega-3 fatty acid metabolism
alpha-linolenic acid (18:3) desaturation, elongation,
desaturation--> EPA (20:5) elongation, desaturation --> (22:6) DHA
what inhibits cox and how?
asprin. It inhibits prostaglandins that protect the stomach and also
pain and inflammation
effects of ?-6 and ?-3 eicosanoids
?-6 eicosanoids (Group 2) from Arachidonic acid � Increase blood
clotting � Increase inflammatory responses
?-3 eicosanoids (Group 3) from EPA � Decrease blood clotting �
Decrease inflammatory responses
DHA is important for what?
for brain, eye and heart function. Protect cells in heart and lower
lethal arrhythmia. Decreases risk of dementia by ~50%.
pathway for lipid digestion
Lipids in SI -> cholecystokinin (CCK) -> release of bile acids
and lecithin from gallbladder and lipases from pancreas --> break
down lipids to monoglycerides and fatty acids --> absorbed through
villi and reform into triglycerides --> combined with cholesterol,
protein, and phospholipids to form chylomicrons.
the major site for lipid digestion and FA absorption?
small intestines
components of Lecithin
it is a phosphodiglyceride made of 2 fatty acids and a choline
molecule. Broken down by lipase, 2 fatty acids and a monoglyceride are
absorbed in the small intestine and forms triglycerides again.
define atherosclerosis and causes/ risk factors
LDL accumulates and gets oxidized. WBC's remove and form plaque in
arteries. Aggravated by too much animal, trans fats, smoking or
disease. oxidized LDL deposits in the endothelial lining and blocks
blood flow. Risk factors are aging, Poor Diet, Smoking, Hypertension,
Diabetes and Obesity
higher total cholesterol leads to increased what? High LDL compared
to high oxidized LDL
increased risk of CVD (CHD).
High LDL (lousy cholesterol) -> higher risk of CVD.
High oxidized LDL -> very high risk of CVD
what is PCSK9 and what does it do?
Involved in degrading LDL receptors. Leads to higher levels of LDL in
blood. Mutations in PCSK9 reduce LDL levels.
results of dietary cholesterol and blood TC?
Response varies <1g/d (evidence of compensators), then increases
types of body fat? which is more dangerous and harder to lose?
visceral - deeper, around organs, more dangerous
subcutaneous - 80% of body fat
visceral fat more dangerous. men lose upper fat quicker and
women have more lower fat, less mobile.
Harmful fats are which type?
rancid oils, oxidized PUFA most vulnerable.
what are PUFA's? name the two covered in lecture and their impacts on health.
polyunsaturated fatty acids. oleic (cis form) is higher in LDL, lower
in HDL, and increase risk of CVD. Elaidic acid (trans form) much
greater than 50% increase in heart attack
pathway for protein digestion
partial digestion by pepsin and stomach acid in stomach -->
digestion by pancreatic enzymes --> SI protein to AA --> AA's
absorbed in portal vein and transferred to liver to blood stream
--> little protein secreted in feces
RDA protein requirements
Protein requirement in diet (RDA): Adult: 0.8 g/kg body weight (55 g
for 150 lb man; 45 g for 125 lb woman)
pregnant woman>man>woman and Infants: RDA is 1.5 g/kg
most americans get enough protein T/F?
TRUE
how many essential AA's?
9. phe is essential and tyr is semi-essential
nonessential AA's
pyruvate -> alanine
oxaloacetate -> aspartate
?-ketoglutarate -> glutamate
EAA Requirements (RDA) % of total intake
Adults: ~10% of total protein intake from EAA
Infants: ~45% of total protein intake from EAAs
protein efficiency ratio over what number is considered good source?
over 2 considered complete protein
formula PER = weight gain grams/ gram protein consumed
Total Amino Acid Score formula
mg of all EAA per g of protein/ mg of all EAA per g of egg white protein
chemical score of protein
mg of EAA (lowest score) per g of protein / mg of same EAA per g of
egg white protein
complete protein chemical score is > what?
Considered complete protein if chem score >=0.85
what is edema? what causes it?
protein deficiency leads to loss of homeostasis of fluid. Proteins
(albumins and globulins) in capillaries draws fluid into blood
vessels. If not enough protein, fluid remains in tissue and causes swelling
protein intake on risks of obesity
Higher protein (esp. animal) intake -> higher obesity risk
dietary protein and heart attack risk
Only highest intake of animal foods (Q5) raise IHD risk
Even modest intakes of plant foods (Q2) lower IHD risk.
Diets high in red meat, especially processed red meat increase risk
of what? what reduces the risk?
type 2 diabetes. nuts, low-fat dairy products, or whole grains
bottom line: increased red meat consumption increases risk of ?
all-cause mortality
what is celiac disease
Autoimmune, inflammatory disorder of the small intestine. Triggered
by gluten proteins in wheat, barley and rye. Requires HLA genes -30%
of population.
Stable oligopeptides cross epithelial barrier of SI, react with
transglutaminase -> activate immune system -> inflammatory response.
kcal in alcohol (ethanol)
7 kcal/g
what is 3rd leading risk factor for death & disability in world?
alcohol
binge drinking definition
4 or more drinks for women and 5 or more for men in 2 hrs. Can lead
to acute alcohol intoxication and death.
where is alcohol absorbed?
20% in stomach, 80% in SI directly into blood stream
BAC legal limit in CA and what limit impairs driving?
CA 0.08, impairment 0.02
two pathways for alcohol metabolism?
ADH pathway and MEOS
ADH pathway (enzymes, substrates and structures)
ethanol -->(alcohol dehydrogenase) --> acetaldehyde-->
(aldehyde dehydrogenase) -->Acetic acid (acetyl-CoA synthetase)
--> Acetyl-CoA --> fat or TCA cycle
NAD+ to NADH in first and second step
2 isoforms of ALDH
ALDH1:cytosolic
ALDH2: mitochondria
inhibitors useful for treatment of alcoholics?
ALDH2
Women are more affected by alcohol than men because?
women are smaller (less total body mass)
less water per body weight
have less ADH in stomach lining (consumes 10% of ethanol vs 30%
for men)
which pathway used in overconsumption of alcohol?
MEOS pathway. Know what t1/2 (half-life) is for a drugThe more you
drink, the more active the MEOS becomes. This can result in alcohol tolerance
t1/2 (half-life) for a drug?
time for drug composition falls by half (-2 hrs)
how does EtOH inhibit drug degradation?
Drug and EtOH are competitive inhibitors. e.g. detoxification of
sedatives is inhibited alcohol with sedatives can be lethal.
how does EtOH enhance drug degradation?
Increased rate of metabolism by increasing level of cyt P450: Can
reduce effect of drug or can lead to toxic side effects
is leading cause of acute liver failure in the US?
acetominophen
short term effects of alcohol
Depresses central nervous system affecting both respiration and
heart. -More alcohol consumed -> more areas of the brain affected.
Cerebral cortex: more talkative, less inhibited, has more
confidence Hippocampus: Prevents short-term memories from becoming
longterm memories; exaggerated emotions and may black out
Cerebellum: Lose ability to walk in a straight line (affects balance)
Brain stem: Impaired breathing and heart rate
Effects of alcohol addiction
most common addictive in US
Excessive alcohol intake -> tolerance -> increased
consumption -> dependence and addiction.
Hangover gene WT and mutant phenotypes
WT= PZ, mutant = hang
name of the kinase that implicates EGFR signaling
happyhour
definition of heavy drinking
Women: 8 or more drinks per week. Men: 15 or more drinks per week.
Includes binge drinking, heavy drinking, and any drinking by
pregnant women or people younger than 21.
Results in too many empty calories and too few good nutrients Impairs
absorption, metabolism or retention of key vitamins & minerals
Diuretic -> dehydration (contributes to hangover). Cirrhosis cells
gain fat -> rupture -> organ failure A person with cirrhosis has
a 50% chance of death within 4 years
effects of excessive alcohol consumption and disease associated?
what is fetal alcohol syndrome
-Alcohol is a potent teratogen (birth defects)
-Causes FAS-mental retardation with impaired nerve & immune
function (ADD, bi-polar, asthma, epilepsy, autism).
-Leading known cause of mental retardation in West.
beneficial effects of alcohol?
~1 drink/d (eg. 5 oz of wine, 12 oz beer, 1.5 oz of spirits) reduce
incidence of heart disease by 20-40%. Red wine has antioxidants.
functions of cholesterol?
Essential component of cell membranes � Produced by the liver (20%)
& rest of body (80%) � Found only in animal products � Precursor
to estrogen, testosterone and vitamin D � Precursor to bile acids
chylomicrons & VLDL have most ?
triglycerides
which lipoprotein has the most cholesterol?
LDL
Medications used for reducing CVD risk
baby asprin - reduces inflammation. statins - inhibitor of HMG-CoA
reductase (cholesterol synthesis) lowers LDL levels & reduces inflammation.
anabolism
uses energy to synthesize molecules
catabolism
breaking down molecules for energy or as smaller building blocks
Fed state
0-3hrs after eating a meal �absorptive phase�
fasting state
3hrs + after eating a meal �post-absorptive phase
Net Production of glycolysis
2ATP and 2NADH
Aspartate-NH2 + NH4 + CO2? Urea + oxaloacetate
Aspartate (a.a.) ? oxaloacetate (TCA intermediate) via deamination
(think urea cycle)
how does glycerol enter glycolysis?
Glycerol ---->Glyceraldehyde-3-phosphate
glycerol kinase-->G3P--->DHAP-->
If ketone bodies too high what happens?
acidosis of the blood (BAD!), deplete K & Na
% of those deficient in fiber
97% of Americans
Why can fiber help with diverticula?
1. Injury 2. Calcium enters 3. Mucus containing vesicles fuse 4. They
seal the hole and release the mucus. This lubricates the colon and
aids in GI health
Hyperglycemia symptoms
> 125 mg/dL
excessive thirst, hunger & urination. (Kidneys filter out
glucose into the urine which increases urine osmolarity ->
dehydration) Chronic condition -> diabetes, harmful (e.g. up CVD)
Hypoglycemia symptoms
< 50 mg/dL ? nervous, irritable, headache (brain is loosing fuel),
coma. Acute condition can be lethal
top two sources of sugar consumed in the US
1. Regular soft drinks 2. Sugars and candy
how do artificial sweeteners increase risk of obesity & diabetes?
1) Increase glucose uptake. 2) Don�t suppress appetite like sugar. 3)
Artificial sweeteners change microbiota ? glucose intolerance
?-oxidation in/out
in: Cn fatty acid FAD, NAD+ HSCoA H2O
out: Cn-2 fatty acid + AcSCoA (?TCA cycle) FADH2 , NADH + H+
Fatty acid synthesis in/out
in: Cn fatty acyl-ACP + malonyl-SCoA (from AcSCoA + CO2 ) + AcSCoA
(?, e.g. glycolysis) FAD, NADPH + H+
out: Cn+2 fatty acyl-ACP + CO2 (eventually to C16:0/palmitic acid)
FADH2 , NADP+ HSCoA CO2 H2O
Transports lipids in general from the liver
VLDL
Transports cholesterol from the liver
LDL
Transports cholesterol to the liver from everywhere else
HDL
Transport lipids in general to the liver (and other places) from the SI
chylomicrons
ways to reduce CVD risk
Enhance LDL receptor activity (increase LDL absorption from blood)
Inactivate PCSK9 (reduce LDLR degradation, increase sensitivity to LDL)
Inhibit HMG-CoA reductase via statins (greatly reduce cholesterol
production along with some inflammation, but with some risks)
Reduce inflammation via baby aspirin (also reduces stomach lining
regeneration, ? ulcers
white fat
Storage/insulation, production of various signals (many proinflammatory)
brown fat
Consumption/active heating
ketogenic vs glucogenic
G: the amino acids that can make glucose
Pyruvate
Aspartate ----> Oxaloacetate ---> Glucose
Alpha-ketoglutarate
K: the amino acids that are metabolized to Acetyl-CoA and can�t
make glucose
order of protein demand (highest to lowest)
Pregnant woman > man > woman
babies 1.5/kg of body weight
protein quality measurement
Measurement of how well a protein supports body growth
Takes into account of the essential AA content protein
digestibility and absorption
essential amino acids and % RDA
9 essential amino acids *phe is essential; tyr is semi-essential (phe
? tyr)
RDA: Adults ~10% of total protein intake from EAAs
Infants ~45% of total protein intake from EAAs
complete protein score
Score > 2 considered complete. gram weight gain/ gram of protein consumed
complete protein chemical score
Chem Score >= 0.85
symptoms of celiac
Abdominal pain, bloating, gas, diarrhea, constipation, nausea,
lactose intolerance, depression & fatigue
mechanism of celiac's disease
gluten is a seed storage protein of wheat, of which is indigestible ?
the undigested oligopeptides cross the epithelial barrier of the SI ?
inflammatory response is triggered as the body recognizes the
oligopeptides as foreign
hangover gene WT and mutants effects
Required for ethanol tolerance
WT: able to build tolerance
Mutants: decreased tolerance, defective in stress responses to
environmental stimuli
happyhour gene WT vs mutant
EGF pathway ? decreased EtOH sensitivity
WT: Kinase inhibits EGF pathway --> leads to increased EtOH sensitivity
Mutant: �broken� kinases ? NO EGF inhibition ? decreased EtOH sensitivity