we'll begin with the chapter 1 off your

textbook for the second week of the

course - this unit is essentially a

division of what you learned in HNIC

1210 so obviously that was an entire

course and you that's a prerequisite for

this course so it is just to remind you

what you've learned there but will not

go into every single detail that you

learnt there so we'll begin with some

definitions we know already that

nutrition is an interdisciplinary

science it's a study of how food

nutrients and other food constituents

affect health will focus on principles

of science of nutrition nutrients and

other constituents of food healthy

dietary patterns initial assessments

government programs our guidelines will

we'll talk about guidelines and some

priorities for improvement of health so

first most of the chapter will be

talking about the principles of the

science of nutrition so there's ten

principles your textbook has listed food

is a basic need of humans foods provide

energy nutrients other substances needed

for growth and health Health Promotion

related to nutrition originated within

cells and poor nutrition can dissolve

from both inadequate and excessive

levels of nutrient intakes we'll go over

these principles one by one in detail

I'm just showing you the list I would

rather not read this list right now so

you can read this but we'll go over

these principles one at a time so the

first principle is food is a basic name

of humans so we all need not just enough

food but also good-quality food so there

is a term called food security

food securities access at all times to

sufficient supply of safe and nutritious

food not just having enough food but

also nutritious food and safe as well

also the definition should include

acceptable food somebody can say you

could eat bugs for some people that may

not be accessible that may not be

acceptable right so we need to have all

the choices available to people of the

food that is not just enough but it is

safe a nutritious as well I said

acceptable that is called food security

if everybody has access to that all the

time but then we don't not all entire

population of Canada has actually access

to safe nutritious and acceptable food

there is a significant proportion of

population or 12% who have food

insecurity so what is food insecurity

limited or uncertain availability of

safe and nutritious food so there are

quite a few people in Canada about 12

percent of our population they do not

have access to good quality safe food

all the time and we are one of the

richest countries in the world

so food is a basic need this is called

Maslow's hierarchy in this this

basically shows what needs we as humans

we meet first so when we have limited

resources where the resources are almost

always limited right

it's we never have unlimited amount of

money or any other resource labor

resource um whatever so whatever

resources we have we first try to meet

our basic needs that is air water food

shelter and reproduction those are the

needs that need to be met first once we

have decent access to resources to meet

these needs then we look for safety and

security once we have an acceptable

amount of safety and security then we

meet needs of love and belongingness and

then we talk about justice we talk about

truth beauty self sufficiency right and

then once we have achieved all these

things in our life and then we are

talking about self-actualization so a

person who doesn't have it was food

insecure or would not be talking about

saving the earth right so or you know

carmine all that kind of stuff so it is

important to recognize that we all are

not the same level with respect to our

goals that we need to meet and we should

not be judging other people based on oh

they don't care about the climate and

they don't do enough for the climate but

people who do not have food security

they may not have the resources to buy

organic for example or support the local

farmer market or something like that

we should not be judgmental about those

things and so food is a basic need that

is the first need that we all know we

need to meet then the second principle

is foods provide energy field nutrients

and are substances needed for growth and

health right so energy we measured in

calories food energy measured in

calories you remember that we use the

term calorie with a capital C which

actually means kilocalories so we write

calories with a capital C which is

actually same as kilo Canidae be the

small C and if you remember the

definition of calorie but I'll write it

here I'll write the one with capital C

at our kilo Cal how much energy is this

this is equal to this is the amount of

heat energy required to raise the

temperature of one liter or one kilogram

of water by one degree Celsius that is

what we call one kilo calorie or one

calorie be the capital C that's how much

energy does so you probably remember

that nutrients give us energy do you

remember which nutrients give us energy

or which other substances that we

consume that give us energy so nutrients

that gives us energy are carbohydrates

all right carbohydrate as CH o you

probably remember carbohydrates give

four calories per gram

approximately proteins are like PR o do

you remember how many calories that

gives an approximately 4 calories per

gram

and then lipids which we often call fat

which is a misnomer we still call them

facts fats are a type of lipids lipids

give 9 approximately 9 calories per gram

do you remember any other thing that you

might consume that gives you energy it

is alcohol non nutrient substance that

gives us energy is alcohol ethanol is

the alcohol that people consume in their

beverages alcoholic beverages

so that gives 7 calories per crack you

probably remember this you should

remember this from HNIC 12:10 okay

then not all nutrients give us energies

there are other substances in a food

that that are required by a body but

that uh no sorry let me just try to

erase this so that you can read what is

written here

so nutrients are chemical substances

that I used by a body that I needed by

our body our body cannot function

properly optimally without these

substances so these are called nutrients

so the six classes of nutrients are

carbohydrates lipids proteins vitamins

minerals and water right carbohydrates

most of the carbohydrates give us energy

but then carbohydrates are also present

in plants in the form of fibers so all

of these give four calories per gram but

this one almost no calories because we

most of the fibers remain undigested in

our body and therefore we do not derive

any energy from them you remember this

lipids are broadly classified as

triglycerides remember that then there

is phospholipids

and then there is third type that is

still alts okay

all of these give 9 calories per gram

that's not the only function of lipids

energy giving is not the only function

of lipids you probably remember

phospholipids for example they're part

of a cell membranes they are emulsifiers

then there are still all the major

example of sterols is cholesterol which

is a precursor for so many things in a

body to make hormones like estrogen or

growth hormones which is important for

making adrenaline or epinephrine which

is required which is the precursor for

making vitamin D our bile so lipids have

a lot of functions not just the energy

giving function proteins they are made

up of amino acids so there are 20 amino

acids that form various types of

proteins each protein has a unique

sequence of amino acids that gives it a

unique shape and thus unique properties

so they can act as enzymes they can act

as hormones they act as carrier proteins

they act as transport channels across a

cell membrane and and whatnot you

probably remember we did a long list of

proteins in 1210 the functions of

proteins in 1210 why twins are broadly

classified as water soluble and fat

soluble you remember which ones are

water soluble B vitamins and vitamin C

fat soluble are a d e ok in fact you

remember the properties what a fat

soluble obviously they're soluble in fat

we can store them extensively in our

body and therefore their toxicity is

more likely to happen but the

see doesn't develop as quickly because

typically we have stores of these

vitamins and a body but the toxicities

can develop especially if we are taking

supplements of these white means

unnecessarily because these can

accumulate in a body and it can cause

toxic toxicities water soluble vitamins

are soluble in water most of these we

excrete if we consume them in excess so

we don't really stall them extensively

in a body accept why don't be proud that

we can store about six years of dough

six years of supply in our body but

other water solvent

[Music]

[Music]

just likes to water soluble vitamins are

directly absorbed in the blood because

they water-soluble fats all vitamins

will be absorbed first in the lymph

vessel and then they are carried to the

blood later on when you know

lipoproteins are formed okay so that was

just a very quick review of vitamins

classification then we have minerals 15

different minerals have been identified

in talked and we said 13 and this book

is saying 15 we just fine but you

remember the minerals are classified as

major minerals and trace minerals it

doesn't mean there are somewhat less

important than the others they're all

equally important just like some of them

are present in large amount acquired in

large an amount in our body well some

are required in very very small amounts

in our body and water you know gives no

calories vitamins minerals and water

give no calories okay so we consume food

to get all these nutrients in various

amounts and different amounts so to meet

our body's needs

I think it's a repetition of what I've

just said this moving on now you

remember we had classified nutrients

based as essential versus non-essential

by definition all nutrients are required

by a body to follow for every body to

function properly so they're all needed

but then we call certain nutrients

essential because some nutrients are

needed to be present in a diet so you

must get them through a diet because a

body cannot produce them so those

nutrients are called essential nutrients

so they cannot be manufactured that

cannot be manufactured in sufficient

amounts in a body and therefore we need

to get them from my diet so certain

amino acids that are considered

essential amino acids carbohydrates are

needed but not specific types of

carbohydrates I need it just any

carbohydrates are needed essential fatty

acids you remember that too variances

that are considered essential vitamins

almost all vitamins are essential can

anybody think of which white men we call

conditionally essential vitamin K do you

remember why

because it's produced by the bacteria

and a large intestines of most healthy

people and also even young people have

enough bacteria and their large

intestine to produce vitamin K but

newborn infants do not have and

therefore they need a supply of vitamin

K so it is conditionally essential that

means it's a vitamin that is needed

through diet under certain conditions

during certain stages of life and that's

why this condition is saying she all

other vitamins are considered essential

vitamins all the minerals are essential

obviously we cannot produce minerals

water is of course an essential nutrient

okay non essential nutrients these are

present in food and used by the body but

we do not need to get them from my diet

so we don't have to really eat them we

need them but we don't have to eat them

because my body can manufacture them

some of the examples of cholesterol

creating glucose non-essential amino

acids depending on which book you are

reading 8 to 10 amino acids are

considered essential out of 20 remaining

10 to 12 are considered normalization or

conditionally there is one you know this

differs from textbook to textbook some

would call histidine and conditionally

essential amino acids some books will

call histidine an essential amino acid

okay

creatine again it is formed in a body in

a muscles but we don't really have to

consume which you might have heard some

athletes take it is really no need to

take it our body can produce what it

needs to repair the muscles glucose

it's a carbohydrate simplest form of

carbohydrate whatever digestible copper

it's other than fiber we consume

ultimately get unwanted glucose so we

don't really have to consume fuko's

directly but we consume other

carbohydrates like sugars and starches

that get converted to glucose and we

always have Lucas in a blood that's

required but we don't have most of us

don't take Lucas powders or add glucose

to a food as such

so essential nutrients that are required

in a diet their their needs depend on

how much of each Newton we need depends

on age a body size gender genetic traits

growth illness physical activity medical

use medication use and pregnancy and

lactation physiological state from body

so you remember this

we have dietary intake standards that

were created by Health Canada and FDA

jointly and these are called Dietary

Reference intake DRI there are general

terms that this is a general term up

under this deal right

there are different specific terms that

we use so RDA recommended dietary

allowances are these

this is what you need to be looking at

if you wanted to know how much of a

particular nutrient you need to consume

on daily basis for example if you want

to know how much calcium should I

consume so you look at your RDA for

calcium for your age and gender ok so

that's what RDA is it basically tells us

level of essential nutrients adequate

for most healthy people these are for

healthy people these the other terms

have been created for healthy people

somebody who has illness deficiencies or

whatever these nutrient recommendations

may not apply to them

so these are only developed from healthy

people for healthy people

how are these are established let me see

if there is a graph here let me remind

you how our DEA's are established those

who have taken stacked 1000 probably

recognize this curve some statistics if

you have taken you recognize this curve

this is called normal distribution curve

bell-shaped curve so let's say we want

to find out how much calcium is needed

by adult females now what would happen

again there's a whole variety of studies

done and it is collected and information

is compiled and a lot of statistical

analysis is done on that but one of the

kind of studies that are done to

determine how much calcium would be

needed for let's say a female adult

females one of the studies that is done

experiments that is done is called

balanced studies people are balanced

studies a person is given a certain

amount of a nutrient let's say calcium

and then it is determine how much

calcium was excreted out of their body

three three the urine okay so a lot of

calcium in - amount of calcium out that

is the balance that actually was

retained in their body okay so in

balanced studies let's say they selected

randomly selected hundred so n is equal

to hundred that is the sample size 100

healthy adult females and I'm just

simplifying this obviously it requires a

lot of considerations but let's say

there is we have selected hundred

randomly selected hundred healthy

females adults and they are fed a

certain amount of calcium and then their

samples of urine are collected and it is

determine how much calcium their body

retained okay so let's say the mean

amount of calcium retained in their body

mean is x-bar if you remember that

sample me let's say it was

and again I'm making it up 800

milligrams just for simplification and

now let's say there's another term that

is called standard deviation you have

taken stat 1000/0 do you at least

remember hearing this term standard

deviation sample Standish is given by s

so let's say standard deviation

calculated for this sample was 100

milligrams so these hundred female

adults were given certain amount of

calcium and then the urine samples were

collected to determine how much they

excreted from that it was determined how

much of calcium was retained in their

body and that say the mean amount of

calcium retained in this hundred female

body through this experiment was 800

milligrams of the standard deviation of

100 milligrams

now this normal distance um ssin that

the amount of calcium needed I'll

simulate it should not dissemble calcium

needed by adult females that's this is

what we are plotting here let's say this

amount of calcium needed for adult

females is normally distributed and

there is there's a way to check that if

it is normally distributed or not but

let's assume that it is normally

distributed so if it is normally

distributed mean well to the sample mean

will be similar to population mean

that's again an assumption and the

population mean is in the center so we

are just saying that okay this is in the

center 800 milligrams now RT is

established by adding 2 standard

deviations to the mean so our da is

equal to X bar plus 2 s and so in this

case it will be 800 plus 2 times 100

which is equal to 1,000 so that is

somewhere here

1,000 okay Y is already established at

this point because the area on the left

hand side of this mean plus two standard

deviation is approximately ninety seven

point five percent so what does that

really mean this area this area is

indicating that

if adult females consume thousand

milligrams of calcium every day that

would be sufficient for ninety seven

point five percent of adult themed

healthy females on daily basis so there

is ninety seven point five percent

chance that if you're consuming this

much calcium per day if you're an adult

female

then there's ninety seven point five

percent chance that it is sufficient for

you so that's our where our D is

established a lot of females need less

than that right but this is considered

the optimal mouth yes there are some

females who would need slightly more

than this but RJ's established at this

means mister standard deviation that's

how our D is established and the okay

it's a good simplification of this

studies these are very complicated

studies and very totally done there's a

lot of data collection so if this is

looking this is basically giving you

your optimal intake probably more than

what you really need that much of a new

treatment and for various new trustees

established now not all nucleons behave

the same way they don't get excreted

they get stored in a body and so on so

it complicates things so the balanced

studies can be very very tricky without

most of any of the nutrients and then in

certain stages of life we cannot really

take major things accurately so when we

cannot collect the accurate enough data

accurately to establish RDS but we have

some data to suggest how much of the

nutrient will be sufficient for a person

of that age then a eyes are established

so when we do not have sufficient data

to establish RDA to make sure to give a

guarantee of ninety seven point five

percent then tentative RDAs are

established that we call them adequate

intakes the eyes

so these are based on less than true

scientific information these are still

scientific but is that not asking to see

I'll give you an example you want

children now one of the things to do

balance studies is that we need to

measure how much calcium they're

consuming and then how much are they

excreting right and now a new one child

ideas are established based on based on

breastfed children okay now if you're

collecting data from breast for children

you want children the calcium that is

going in the body is going through

breast milk there is no way to determine

how much milk a child consumes so how

much calcium a child consumed in a

particular day yes we can estimate we

know any one child consumes

approximately this much milk per day and

ten days old baby consumes as much milk

per day but for a particular child let's

say we're taking a sample of 100 we're

not no specific amount of calcium

consumed by these newborn children and

therefore we cannot exactly calculate

how much calcium was retained in their

body but we'll have an estimate based on

assuming that they'd consumed this much

milk so this much calcium and we have

taken their urine and faeces samples so

this much they excrete it so that is a

little bit of assumption there which is

about the amount of milk consumed and

therefore we cannot establish RDAs in

that case so for newborn children for

almost all the nutrients we do not have

RDS because we cannot collect the intake

data as accurately and therefore only

one children AI are established and for

some nutrients even for others heirs are

established

so when we can't establish our D then

the next best thing is AI okay you won't

find both the numbers in a table for a

particular age and gender for a

particular nutrient you'll either find

our di if our D as establish there is no

need to establish a oh okay then there

is estimated average requirement what is

estimated average requirement it is

estimated values to meet the requirement

of half of the healthy individual in a

group so let me go back to this curve we

had the mean here mean is in the center

which divides this curve into two equal

parts such that 50% is here and 50% is

here scientists need to establish the

mean right they have to calculate me and

based on and standard deviation based on

the that established RDA but first thing

they need to do is find mean and

standard deviation so mean is the amount

that meets the recommendation of half of

the population for that nutrient that is

what we call ei our estimated average

requirement from all the nutrients for a

lay person you don't need to know what

is your EA are for calcium because

there's only 50% chance that I know it

would be sufficient for you so that's

not valuable to you but it is very

valuable to the scientist because that's

what they based the RDA on but for

energy requirement energy requirement is

actually established and this mean

because see if you eat extra calcium you

needed this much calcium but you were

told to eat this much calcium no big

deal you body get rid of extra calcium

some of extra is stolen your bones but

not no harm done unless you are eating

way too much right but if you eat extra

calories that the requirement was here

but the comment said let's act two

standard deviations to that and they'll

be 200 extra calories per day or 500

extra calories per day what's the big

deal there is a big deal well if

calories are not just excreted out of a

boy

just strolling somewhere but they just

told us fact and so we gain fat in the

body which you know is a risk factor

Valar of illnesses so if you consume 100

extra calories per day on average you

would gain 10 pounds of weight in a year

so that's why energy recommendations

that established at mean not mean plus

two standard deviations then tolerable

upper intake level that's a

self-explanatory term this is the upper

limit of nutrient compact compatible

with health should limit should not be

exceeded but for some retails we do not

have you ELLs established not because

they're not toxic at high levels it's

just that we have not been able to

establish at what level they get toxic

we just don't we don't have that data

all nutrients can be toxic at certain

level but for some level some nutrients

we do not we haven't been able to

establish them upper intake levels so

this theory this is a theoretical

framework used in DRI it's this is your

nutrient intake okay this is risk of

overdose reactions and this is risk of

deficiency this is your right amount of

intake as you go above so this is your

RDA this is UL felony obtained right

within this you are essentially safe

United a developing deficiency of a

lotus leaf no almost no risk of

developing deficiency or toxicity but if

you start eating on regular basis more

than ul the higher you consume the

higher is the risk of overdose reaction

so there comes a point when 100% of the

population would have 100% chance of

developing toxicity at certain level

okay similarly deficiency if you eat

less than recommended amount this is ER

so your risk of deficiency increases and

there's 50% chance of developing

deficiency if you're eating all the er

amount but if you consume even less than

that that is you know there comes a

point where there is a definite chance

of developing deficiency so this is a

safe level below this as the one goes

the price the risk of deficiency above

this the higher it goes is the risk of

toxicity

daily value do you remember what lately

values are on food packages you see

daily values daily value is standards

for daily intake of nutrients used on

nutrition labels of foods so if it is

based on thousand calorie diet that

means these are based on a reference

person who needs to consume 2,000

calories per day to maintain their body

weight okay

so such a person about 5 feet 6 inches

tall person healthy normal active it

requires about 2,000 calories per day to

maintain their body weight so such a

person would be called a reference

person so big reference person needs to

consume this much of these nutrients

right so let's say needs to consume 60

milligrams of vitamin C ok now if you

see a package that says let's say you

bought juice and it says vitamin c daily

value is let's say 50% okay that's

what's saying it doesn't mean it half of

the juices vitamin c that'd be way too

much vitamin c it means that for a

reference person this juice will meet

their 50% of the requirement for vitamin

c so they need 60 milligrams vitamin c

this is an american table they can

canadian table it should be 75

milligrams but let's let's say i

reference person needs 60 milligrams of

vitamin c per day and if they're

consumed certain amount of this juice

let's say hundred ml of this juice yeah

that will meet 50 percent of the vitamin

c requirement that means half of the

vitamin c they needed would come from

just consuming this hundred ml of juice

that's what daily value means it is for

a reference person you and i we may not

be an average-sized person maybe shorter

taller because smaller right so but for

the reference person that's what it is

but it helps us even if it is not

actually for us it helps us see if a

food has a lot of a little of something

if the package said vitamin c amount of

vitamin c is equal to 30

as a layperson this number tells you

nothing say ok but it would say it's 50

percent daily value then share half of

the vitamin C for a reference person is

coming from this 100 ml of juice so that

must be a lot of vitamin C right so

that's that's why it is very important

it also we can see looking at daily

value for food has a lot or a little of

something if it has less than 5 percent

daily value that means it's really not a

source of this name of trade if it said

5 percent daily value for calcium then

you are not really getting much calcium

from this food right okay

so let's briefly review carbohydrates

the nutrients carbide it's that

categorize a simple sugars

monosaccharides and disaccharides i'm

not going to remind you what

monosaccharides and disaccharides are

you remember these examples so go

through them look at your 12 10 notes if

you need reminder starches this is the

storage form of carbohydrates in plants

it is made up of glucose is a

polysaccharide so they have

polysaccharide is something that has

more than 10 sugar molecules

monosaccharides have single sugar

molecule if I can spell single

dai is - Sakurai's - sugar molecules

okay

polysaccharides are more than ten there

is another term that is used that is for

three to ten sugar molecules such

carbohydrates are called

oligosaccharides so polysaccharides are

not a major polysaccharides that we

consume is starch which comes from

plants like almost all plant foods have

some starch in them but the sources

would be cereal grains tubers like

potatoes and yam and so on beans okay so

that's it's made up of hundreds and even

thousands of glucose molecules it's all

glucose connected together glucose and

so on long chains and they did so some

of these are little brushed but some of

these are linear chains of glucose one

hundreds of glucose molecules connected

together okay glycogen is similar

similar to start but this is storage

form of carbohydrates in animals we are

animals so meat lion or B the human this

is how we store carbohydrate in the form

of glycogen in our liver and muscles

mainly then many fibers are also

carbohydrates these don't get digested

by our digestive enzymes there's a

little bit of breakdown of fiber in a

large intestine by bacteria but our

digestive system doesn't really break

down fiber so we don't really get much

energy out of these unless the bacteria

break it down and derive some energy in

the large intestine very lovely

then there are sugar alcohols might have

heard of sorbitol mannitol

if you eat chewing gums breath

fresheners right you might notice in the

ingredient list a something sorbitol

mannitol maltitol

these have three to five calories per

gram so they are just like carbohydrates

when they give four calories per number

these give three to five they really

however our digestive system is not able

to absorb them so we don't really get

any calories from sugar alcohol so

they're sweet like sugar but because

their structure is slightly different

they have an extra alcohol group

therefore we cannot absorb them and then

we don't get energy out of them so

they're called no.1 kinetic sweeteners

but natural according to your textbook

alcohol is also alcohol chemically

speaking it is a carbohydrate pertinent

racial speaking we don't call it

carbohydrate because it is not a

nutrient compound yet you call the

nutrients so according to your textbook

it will say it is then carbohydrate yes

but it is a non nutrient carbohydrate we

actually call it a toxin there are code

that people consume is ethanol ch3 ch2

oh it's so two carbon atoms this is

ethanol toxic

we have a chapter three from agency 12

time we discussed that in detail there

okay when it comes to carbohydrates a

common term that is often used is

glycemic index C again we talked about

it in 1210 we use the term glycemic load

no we use the term glycemic effect right

based on glycemic effect there is an

index created so it basically extent to

which carbohydrate containing food

increased by glucose level so if you are

consuming glucose syrup okay which

reached acquires apps glucose requires

no digestion no breakdown because the

simplest form of sugar sugar

carbohydrate so you consume it it

immediately enters your bloodstream and

it raises your blood glucose levels so

once you consume glucose syrup your

blood glucose level rise is really fast

right then tapers in it then insulin

kicks in and starts to fall down right

but if you eat let's say

Oh let me see if I can change that okay

oats have a lot of fiber and a lot of

starch those fiber in old slows down the

breakdown of starch if you remember it's

a soluble fiber it slows it down so the

starch doesn't break down as quickly and

therefore glucose doesn't become free as

quickly so the blood loop it will not

enter the blood because blood as quickly

so blood glucose level will not rise it

will take a while for it for it to be

completely absorbed and therefore not

too much glucose at the blood glucose

level is not rising too much the amount

of glucose level rise determines how

much insulin would be released by your

pancreas so in case of glucose syrup a

lot of insulin would have to be released

to bring the blood glucose level down

but in case of eating oats for example

your blood glucose level doesn't rise

too much and therefore and not too much

insulin is needed so if your cells are

exposed to high levels of insulin all

the time that can become a risk factor

in developing type 2 diabetes if you

remember type 2 diabetes is it occurs

because of insulin insensitivity that

means yourself stop this morning to

insulin I'll just remind you this is us

self right of course it's not the shape

you know in your blood glucose has come

insulin takes in which is a hormone

produced by the pancreas

now when blood glucose level rises

insulin kicks in what does insulin do

apparently has released it into the

blood the blood carries it to various

cells insulin attaches itself so this is

insulin attaching itself to a cell what

does this do it opens tiny little gates

on this cell membrane those are called

glucose gates so there thousands of

glucose gates on cell membrane they

opened the moment insulin attaches so

that's a insula attachment is a signal

for these gates to open when the gates

open

cause starts going inside these cells

and the cell starts using glucose for

energy fat cells break it up and

breaking down and convert in fact liver

cells pick it up and store it as

glycogen or livers muscle cells pick it

up and store it as glycogen so reader

cells they have these insulin receptors

and the moment insulin attaches to these

cells did they pick up this blue course

either the use of energy right away or

fat cells will store them as fat our

liver and muscle cells will store them

as glycogen so this is what insulin does

it basically opens these glucose kids so

there is some research that shows that

that is indicating that if our cells are

exposed to high level of insulin all the

times right then ourselves become

insensitive to means from their various

factors why cells become insensitive to

insulin that means in turn attaches

itself but the cells don't open their

glucose gates enough so they open a few

but they don't open a lot if they don't

open the gates the glucose doesn't rush

into these cells quickly enough the

blood glucose level doesn't come down

quickly enough right

so insulin sensitive is the reason for

type 2 diabetes

why insulin insensitivity occurs the

research is still ongoing several

factors having too much abdominal fat

physically inactive being physically

inactive and so on there's lots and lots

of factors one of the factors that is

coming up right now is exposure to high

levels of insulin all the times I like

to give this analogy

and it's it's an not an accurate analogy

but I'll still give it to you that you

know you have parents maybe one of your

parents is always yapping like in my

experience what there's always you up

scolding for little things small things

big things office yapping and what we do

but not really scared of a mother

scolding because she's always yapping

again this could be totally different

for you but this is I'm talking about my

experience and so

what happens is we get insensitive to

her scolding yeah she's always yapping

one year in the other yet out we don't

care we're not scared of her scolding at

all because it's happening all the time

on the other hand there that pattern

maybe it's your dad we reach mom or

whoever doesn't scold often a parent who

doesn't school often we are really

scared of that parent scolding so we are

still sensitive to this whole thing

right so if we are exposed to high level

of insulin all the time is like yeah

yeah insulin is always yapping in these

cells say now we're not gonna open

because insulin is always yapping again

that's just an analogy not an apt

analogy but I'm just trying to make a

point here that if we are exposing

ourselves to high level of insulin all

the time that can be can increase the

risk of type 2 diabetes we are still

children these days drinking juices all

the time juices as you know shivers we

think coke or sodas sweetened sodas are

harmful but juices are great now they're

almost the same thing because they have

their low glycemic and their high

glycemic food that means they raise our

glass image they have high there is a

blood glucose levels very quickly

because they don't require any digestion

and so our we are we were seeing little

children constantly drinking juices and

all young teenage boys and girls

drinking juices and also does all the

time the blood glucose level is spiking

insulin kicks in and this it comes back

to normal they're fine but eventually in

the long run this may increase fat we

are seeing increase of obesity but also

which itself can lead to abdominal

pacific and lead to insulin in cents a

day but also maybe this is also

happening that the cells are becoming

insensitive because this high level of

glucose being entering the bloodstream

therefore high level of insulin being

released and ultimately the cells are

becoming

insulin insensitive so what we are

talking about here is glycemic index

plasmic effect of food which is extent

to which carbohydrates containing food

increase the blood Lucas lab

we want lower numbers high glycemic

index food race not because levels more

and we want lower number so pure glucose

sarah up is considered as the reference

against glucose how much blend goes

level rises upon eating certain types of

oats that the ratio would be its

glycemic effects so oats glucose

increased by out of bound Lucas

increased by glucose set up blood

glucose increase by oats versus sugar

glucose set up times 100

so if comparatively it is only half then

you're saying 50 upon 100 which is 50 or

whatever these numbers the lower the

number the lower is the glycemic effect

the better that food would be especially

for people who have diabetes

how much carbohydrates we need and these

are for adults and throughout this

course you will learn these numbers for

four different age groups but for adults

AMD are acceptable macronutrient

distribution range that means we need to

get 45 to 65 percent of our total

calories from carbohydrates added sugar

this is a ridiculous recommendation but

this is the recommendation by D arrive

that we should get no more than 25% of

our calories from added sugar and this

is ridiculous recommendation because

that means if you consume 2,000 calories

per day 25% of that is 400 500 calories

which would be equal to 500 divided by 4

y divided by 4 because one gram of sugar

gives you 4 calories so how many grams

of sugar will give you 500 calories that

would be 125 grams the music government

is saying if you consume you should not

consume more than hundred 25 grams of

sugar added sugar per day for a normal

reference Adam that is a lot of added

sugar per day

w-h-o the recommendation is 10% below

10% okay ideally less than 5% that's

what they are recommending and our

government is saying 25 wasn't that's

really high fiber females Canadian

recommendation is females up to the age

of 50 adult females up to the age of 50

should get 25 grams of fiber per day

males up to the age of 50 should get 38

grams of fiber per day but over 50 the

recommendation is lower

okay okay you learn these things as you

go for different stages you will learn

the specific recommendations what type

of foods have carbohydrates plant foods

only right so cereals beans potatoes or

starchy vegetables fruits lot of sugar

and fiber in there vegetables or fiber

in there little sugar and milk is the

only animal source of carbohydrate

do you remember what carbohydrate is

present in milk lactose now if you eat

meat mainly we eat mussels from the meat

right the flesh is muscle muscle store

glycogen but if you are eating me we we

can't say that we are getting glycogen

from the meat because the stores of

glycogen in at the time of slaughter of

the animal are mostly exhausted these

little glycogen remaining in the annual

muscle when we eat them eat okay so the

only significant source of carbohydrate

animal source of carbon it is No

proteins amino acids as earlier are

essential are the building blocks of

proteins each protein has a each type of

protein has a unique sequence of amino

acids if you change one amino acid in a

protein it becomes a different protein

they're categorized as essential versus

non-essential we've talked about this

already protein quality is very

important not all proteins are equal a

high quality protein provides all the

essential amino acids in adequate amount

that's called a high quality protein the

high quality proteins are mostly animal

proteins milk milk protein meat proteins

egg protein these are high quality

protein because they contain all the

essential amino acids in adequate

amounts plant proteins are typically low

in one or more essential amino acids

okay but that doesn't mean a vegetarian

cannot get all essential amino acids we

don't store amino acids in our body so

we need to consume all essential amino

acids regularly in a diet but plant

proteins typically are in are typically

inadequate in one or more essential

amino acids but if you combine two

different plant proteins together such

that the munis is that were low in one

are coming from the other together they

can provide you all essential amino

acids and it's the perfect example of

that is cereal plus beans so if you eat

these things together the amino acids

that a low in cereal are actually high

in beans and vice versa so if you're

eating them together you're getting all

the essential amino acids and it becomes

a complete protein individually they're

not good quality protein but together

they are equally good quality protein as

animal proteins okay so one of the

important factors to determine the

quality of protein is do they contain

all essential amino acids or not

insufficient amount another is how well

they're digested animal proteins again

are better digested than plant from

chains and but this chain people can

meet the recommendation for protein

if they consume sufficient amount of

complimentary protein these combination

of protein that complete one another

they're all complementary proteins we

should get paddles should get 10 to 35

percent of the total energy from

proteins proteins are we don't consume

protein to get energy yeah that's not

the primary functional protein but

proteins can give us energy there's so

many other primary functions the

protease that you've learned in 1210

food sources again animal foods not

butter but it's just animal fat milk fat

but the meat eggs milk these are good

sources of protein apart from that beans

plant protein and beans are very good

sources soy protein is pretty close to a

an animal protein and it's quality not

asked it but pretty close but other

means have lower quality but you can

enhance its quality by eating it with

some cereal grains nuts have some

proteins right that's an oil seeds

almonds for example so their proteins

are present in all sorts of foods but

some foods contain more some contain

foods contain less so the good sources

would be animal foods and then from fat

foods many Libyans

so that was a brief review of proteins

now let's quickly look at fats as I've

told you earlier fats are categorized as

triglycerides phospholipids and stat

alls but they called see this is not fat

it should not be called fat fat fat is a

subcategory of sorry

that is a subcategory of lipids so fats

the lipids that are solid at room

temperature are called fats the lipids

that are liquid at room temperature are

called oils remember fats they are solid

because they have high levels of

saturated fats saturated fatty acids and

liquids they have high levels of

unsaturated fatty acids remember what is

saturated on sacha killeya said let's

look at that this is a fatty acid okay

this is a triglyceride what is a

triglyceride triglyceride is three fatty

acids attached to your glycerol molecule

so this is a glycerol molecule let me

clean this up a little

okay so this is a glycerol molecule to

this blister molecule three fatty acid

chains are attached to fatty acid and

yes it that is it this is how most of

the lipids are present in food and in

our body so over 95% of the lipids in a

body and in our food are actually tried

less rights so their fatty acids fatty

acids are chains of carbon atom right

hydro carbon atom hydrocarbon chains so

carbon carbon carbon and so on hydrogen

attached to them and so on

right and then at the end there is a

COOH group carboxyl group okay it's a

group so this is where Co H's when it is

attached water molecule is lost so this

is the general structure we call our co

h where R stands for hydrocarbon chain

the chain can be short medium length

long chain right so that's very easy

because if I vary as the chains based on

their chain length

so if less than equal to 10 carbon atoms

are present in a fatty as it is called

short chain if 12 to 14 carbon atoms are

present it is called medium chain

if 16 or more carbon atoms it's called

long-chain in nature fatty acids have

even number of carbon atoms that's why

we are totally saying only even numbers

here so that's that's one way to

classify Fredi assets another another

difference between different fatty acids

is presence of double bonds or absence

of double bonds between the carbon atoms

so if you notice here all the fatty

acids here they have single bonds right

between their chains between the carbon

atoms so such a fatty acid that has no

double bond in it but if radius a gene

has a chain one double bond let's say

right there's a double bond here this is

called mono unsaturated if it's more if

there were two double bonds let's say

there was another one here right then it

would be called a poly on Sasha if it is

it two or more double bonds that's

called poly unsaturated so fatty acids

can be classified as saturated versus

unsaturated unsaturated can be mono or

poly here no double bonds between the

carbon atoms there is one double bond

and poly means two or more double bonds

two or more double bonds that is called

polyunsaturated Somali profile Manas

move for one on Sasha fatty acid and

then saturated it SFP okay the top

radiuses are classified based on chain

length as well that's how they differ

from another based on chinoe and

presence or absence of double bonds and

number of double bonds triglycerides may

have different types of fatty acids in

it so if a lipid contains if your

example butter but it is soft solid in

future because it is mainly sach if it

is it has it contains triglycerides with

many such a fatty acids but if you look

at canola oil it is an oil it's liquid

at room temperature because it contains

mainly unsaturated fatty acids poly and

mono you probably remember the two fatty

acids that are essential for IDs it's a

little leak and alpha-linolenic acid

these are the two that our body cannot

manufacture from other fatty acids so we

must get these from our diet but other

fatty acids that our body needs can be

manufactured from these so these are the

two that must come from an iron this

little league is omega-6 and linolenic

is omega-3 what is omega-6 and omega-3

let me go back to this mean this up

so let's say if this had a double bonds

no hydrogen here is a double bond here

if you count the carbon atom 1 2 3 let's

say there is another double bond here

okay

so from the metal and methyl mean ch3

and this is the ch3 and right this is

the carboxylic end from the methyl and

if the first double bond appears at the

third carbon atom it is called Omega 3

so this is the first double bond right

this is 4 5 6 7 so this has two double

bonds the first one is a third carbon

atoms the second one is at 7 carbon atom

so this kind of a fatty acid would be

called an Omega 3 let's say this one had

its first double bond here and let's say

it had another double bond somewhere

here right this one 1 2 3 4 5 6 the

first of all bond is appearing at the

SiC common item it'll be called Omega 6

fatty acid so that's how you classify

poorly on Sasha fatty acids omega-6 and

omega-3 Li nolleke is an omega-6 fatty

acid so there's a family of omega-6

fatty acid out of that only one is

considered essential which is literally

guess it and now again there's a huge

variety of omega-3 fatty acids in our

diet but out of those alpha linolenic is

an essential fatty acid most of us don't

consume enough of omega-3 fatty acids

and which is that is not in consuming

enough omega-3 fatty acids is a risk

factor in heart disease and some types

of cancers this again lots of research

still going on that's why these days you

see a lot of products being fortified

with omega-3 are they being advertised

it contains a lot of omega-3 fatty acids

because we're all trying to increase the

omega-3 consumption what is more

important is actual ratio of Omega

six to omega-3 so we are eating way too

much of omega-6 and too little of

omega-3 so this ratio for us is really

high this ratio should be between three

to five

that's how ideal ratio is but our diet

may have this ratio as much as 20 so

we're eating 20 times omega-6 radius is

in omega-3 and that ratio is really

large so it's not just that we have to

eat a lot of we have to increase a mega

3 but we also have to reduce how much

omega-6 we consume because the ratio is

more important than actual amounts of

omega-3

ok I've talked about this already so I'm

not gonna talk more do you remember

hydrogenation adding hydrogen bonds so

if you have a fatty acid that has it's a

double bonds right that's double bond

and then Co H group here if you add

hydrogen here so this is this fatty acid

if you add hydrogen here then you lose

this double bonds it becomes saturated

this process is called hydrogenation

you've done this in 1210 in detail

obviously this is the chemical reaction

that takes place at a very high

temperature requires a lot of energy and

catalysts so this high temperature

treatment leads to not only this

reaction being going on the

hydrogenation so converting uncertified

assets into saturated fatty acids but

also the change in configuration so some

uncertified is the naturally occurring

antosha fatty acids in nature say this

is a long chain of fatty acid this is

hydrogen this is hydrogen this is how in

nature they exist where they're the

hydrogen atoms are on the same side then

this configuration is called sis

configuration this is how naturally they

exist in nature dance and she variants

but if heat if they're heated to high

temperature for a long time then some of

these can change their configuration to

this such that this

come on the opposites this configuration

is called trance this is not a national

configuration of on scishow fatty acids

but but heat we can convert this into

trans fatty acid so when this

hydrogenation is carried out at high

temperatures some of the unsession fatty

acids in oil will get converted to

sashay video assets but some of them may

also just change the configuration and

become trans fatty acids which are not

needed by a body at all such if it is it

our body still needs and with the

naturally present the trans are not and

they are actually considered more

harmful they've been found to be more

harmful than Sasha fatty acids so there

have been global efforts in reducing the

consumption of trans fats so that means

we'll have to reduce the consumption of

hydrogenated lipids that not only

contain a lot of saturated fat which is

a risk factor in heart diseases but also

transfer which is a major distractor in

heart diseases so we are all trying a

nutritious are telling us to reduce our

consumption of saturated fat and not

consume any transfer so for that we'll

have to reduce our consumption of

hydrogenated products Canada 2 is back

banned trans fat in processed foods but

the industry has another three years to

actually remove all trans fat from from

the processed food so it'll it will be

another I think in 2000 starting 2023

and I might be wrong we should not see

any trans fat in a processed food which

would be great but industry has a still

a lot of time to make this change

but at the lipids commonly talked about

is cholesterol it's a dietary

cholesterol it's fat so it's fat like

it's solid room temperature it's a

viscous solid so it's viscous liquid so

clear solid found in animal products

it's a precursor for estrogen

testosterone and vitamin D so basically

we can we make these things from bio

from cholesterol so we need it it's a

nutrient these are the sources animal

sources it's present only animal foods

now we associate cholesterol to poor

health it is just when we have too much

cholesterol in a blood that's a problem

the food cholesterol dietary cholesterol

is not a not a major risk factor in

raising a blood cholesterol levels

because cholesterol we can make in our

body so even if you eat no cholesterol

your body can still make too much

cholesterol and raise your blood

cholesterol level so it's not really a

major risk factor in raising a blood

cholesterol levels a hybrid coastal

levels are a risk factor in heart

diseases so it is thus Asheton

transferred that in that razor blood

cholesterol level rather than the

dietary cholesterol okay for most people

the commendation of fat rhythmically

were 20 35 percent of our total calories

which we called EMDR if you remember

percentage calories from a particular

type of nutrient that's what we need

most people in North America not just in

the United States but in North America

we get more than 30 percent of our

calories from lipids we're still within

the range but in past several decades we

have active made quite a few efforts

reduce our fat intake

there should be emphasis on food sources

of unsaturated so plant foods mainly not

all plant foods have unsaturated not all

animal foods are high in saturated but

most are mainly plant sources but one of

the animal source lipid that is high in

unsaturated that's movie earth that all

unsaturated is is fish or a plant so

slippage like canola or if they are

mostly unsaturated but then there is

coconut oil this is that it's become a

fad for some reason it is mostly

saturated so it is actually harmful

remember them more solid a lipid more

saturated it has

and more harmful it is trans fats are

also solid on energy so the more solid

the more saturated or even some trans

fat it may have and then more harmful it

is if this hydrogenated we have transfer

so we should be looking at unsaturated

so liquid lipids unsaturated mainly not

totally but mainly then better for

health but that doesn't mean drink on a

bottle of oil tonight

and when I cover the next part in the

next set of video I'm just afraid of

what if it is not recorded