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The Carbohydrate Files exerpts
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The Carbohydrate Files is an e-book. With the order of The Carbohydrate Files you also receive Diet Revolution or Diet Sham?. Total cost is only $30.95
The Carbohydrate Files excerpts below
Total carbohydrate
Generally, two measures of total carbohydrate are used, firstly, that derived by difference and secondly the direct measurement of the individual components which are combined to give a total. Calculating carbohydrates by difference involves measuring protein, fat, ash and moisture content of food. This figure is subtracted from the total weight of the food and the remainder or difference, is considered to be carbohydrate. This method of measurement presents problems as this figure includes lignin, organic acids, tannins, waxes and other products. In addition to this error, it combines all of the analytical errors from the other analyses. Some authorities have reported a miscalculation of up to 20% when using the difference method.
Physiological effects of Carbohydrates:
- Provide energy
- Effect hunger and gastric emptying
- Control of blood glucose and insulin
- Protein glycosylation (addition of carbohydrate: the addition of a saccharide unit to a protein)
- Cholesterol and triglyceride metabolism
- Bile acid removal (prevents reabsorption)
- Fermentation (/
/eakdown of carbohydrates in large intestine)
- Bowel habit/ laxation
- Effects large bowel micro flora (bacteria in specific area)
Carbohydrate as energy
Dietary carbohydrates have been given an energy value of 4 kcal/g (17 kJ/ g), although where carbohydrates are expressed as monosaccharides, the value of 3.75 kcal/g (15.7 kJ/ g) is used. It is now clear, however, that a number of carbohydrates are only partly or not at all digested in the small intestine and are fermented in the large intestine to short chain fatty acids. These include non-digestible oligo-saccharide, resistant starch and non-starch polysaccharides. Fermentation is metabolically less efficient than absorption in the small intestine and these carbohydrates provide the body with less energy. In light of recent research the energy value of all carbohydrates in the diet should be re-evaluated.
While the energy derived from carbohydrate delivered to the colon will vary according to the extent of colonic fermentation, there may be cause for assigning a single energy value to all such carbohydrates. Published studies suggest that a caloric value of about 2 kcal/g (8 kJ/g) would be a reasonable average figure for carbohydrates which reach the colon. While individual carbohydrates will have different values, in the range of 1-2 kcal/g, these differences are negligible.
Gluconeogenesis
Gluconeogenesis, ultimately, is the generation of glucose from noncarbohydrate sources like lactate, glycerol, and amino acids. Many 3 and 4-carbon substrates can enter the gluconeogenesis pathway. Lactate from anaerobic exercise in skeletal muscle is easily converted to pyruvate; this happens as part of the Cori cycle. The vast majority of gluconeogenesis takes place in the liver and, to a smaller extent, in the kidney. The rate of gluconeogenesis is ultimately controlled by the action of a key enzyme fructose 1,6-bisphosphatase ( Fructose-1,6-bisphosphatase is an enzyme involved in gluconeogenesis that converts fructose-1,6-bisphosphate into fructose-6-phosphate). Most factors that regulate the activity of the gluconeogenesis pathway do so by inhibiting the activity of key enzymes. However, both acetyl CoA and citrate activate gluconeogenesis enzymes (pyruvate carboxylase and fructose 1,6-bisphosphatase, respectively). Oxaloacetate (an intermediate in the citric acid cycle) can also be used for gluconeogenesis. Amino acids, after their amino group has been removed, feed into parts of the citric acid cycle, and can thus generate glucose in this pathway.
Lactate
The Cori Cycle involves the utilization of lactate, produced by glycolysis in non-hepatic tissues (such as muscle and erythrocytes) as a carbon source for liver gluconeogenesis. In this way the liver can convert the anaerobic byproduct of glycolysis, lactate, back into more glucose for reuse by non-hepatic tissues.
Pyruvate
Pyruvate, generated in muscle and other peripheral tissues, can be transaminated to alanine which is returned to the liver for gluconeogenesis. The transamination reaction requires an amino acid as donor of the amino group, generating an keto acid in the process. This pathway is called the glucose-alanine cycle. Although the majority of amino acids are degraded in the liver some are deaminated in muscle. The glucose-alanine cycle is, therefore, and
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indirect mechanism for muscle to eliminate nitrogen while replenishing its energy supply. However, the major function of the glucose-alanine cycle is, to allow non-hepatic tissues to deliver the amino portion of catabolized amino acids to the liver for excretion as urea. Within the liver the alanine is converted back to pyruvate and used as a gluconeogeneic substrate or oxidized in the TCA cycle. The amino nitrogen is converted to urea in the urea cycle and excreted by the kidneys.
Amino Acids
All 20 of the amino acids, except leucine and lysine (note- at bottom look at info concerning leucine and lysine), can be degraded to TCA cycle intermediates. This allows the carbon skeletons of the amino acids to be conveted to those in oxaloacetate and subsequently into pyruvate. The pyruvate thus formed can be utilized by the gluconeogeneic pathway. When glycogen stores are depleted in muscle during exertion and liver during fasting, catabolism of muscle proteins to amino acids contributes the major source of carbon for maintenance of blood glucose levels.
*Note- Ketogenic amino acids Lysine and Leucine cannot function as a C source for net glucose synthesis. NO pathway- to convert acetly CoA or acetoacetate to py ruvate or oxaloacetate.
Glycerol
The glycerol backbone of lipids can be used for gluconeogenesis. This requires phophorylation to glycerol-3-phosphate by glycerol kinase and dehydrogenation to dihydroxyacetone phosphate (DHAP) by glyceraldehydes-3-phosphate dehydrogenase (G3PDH)
Propionate
Oxidation of fatty acids with an odd number of carbon atoms and the oxidation of some amino acids generates as the terminal oxidation product, propionyl- CoA. Propionyl- CoA is converted to the TCA intermediate, succinyl- CoA.
Factors influencing a foods GI value
There is a large collection of data that suggest particular variables affects a foods GI value. Below are some of the most prominent factors research has found to affect foods GI value.
Starch gelatinization
When starchy foods are cooked and the starch granules (tiny grain) have swollen and burst during cooking, the starch is said to be fully gelatinized. The swollen granules and free starch molecules are very easy to digest because the starch-digesting enzymes in the small intestine have a greater surface area to attack. The quick action of the enzymes results in rapid, high blood-glucose rise after consumption of the the food (starch is a string of glucose molecules). A food containing starch that is fully gelatinized will usually have a very high GI value.
Particle size
The grinding or milling of cereals reduces the particle size and makes it easier for water to be absorbed and enzymes to attack. That is why cereal foods made from fine flours tend to have a high GI value. Generally , the larger the particle size the lower the GI value.
One of the most detrimental contributions to our food supply came with the introduction of steel roller mills in the mid-nineteenth century. This made it easier to remove the fiber from cereal grains, but also the particle size of the starch became smaller than ever before. Prior to nineteenth century, stone grinding produced coarse flours that resulted in slower rates of digestion and absorption.
Note: 100% stone-ground flour contains the whole kernel in its original proportions: the Vitamin E rich wheat germ, the outer mineral-rich /
/an layers and the endosperm.
Amylose and Amylopectin content
Food contains two types of starches amylose and amylopectin. The level of the different starches contained in foods play a major role regarding their glycemic effect.
Amylose is a straight-chain molecule, that lines up in straight rows and forms tight compact clumps that are harder to gelatinize and digest.
Amylopectin is a string of glucose molecules with lots of /
/anching points. Amylopectin molecules are larger and more open and the starch is easier to gelatinize and digest.
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Foods that have a higher ratio of amylopectin to amylose have higher GI values. Foods with a higher ratio of amylose to amylopectin have lower GI values.
Sugar
Table sugar or refined sugar has a GI value of 60-65. Refined sugar (sucrose ) is a combination of glucose (GI value 100) and fructose (GI value of 19). This GI combination of glucose and fructose gives us an average of 60 GI. The GI index of white /
/ead is around 70; rating higher than refined sugar. In opposition to popular belief most foods containing simple sugars do not raise blood-glucose levels any more than most complex starchy foods.
Many foods containing sugars are a mixture of refined and naturally occurring sugars (lactose, fructose, glucose, sucrose in varying proportions). The overall effect of the blood-glucose is hard to predict. This is why it is necessary to test the particular foods in real people. Keep in mind the presence of sugar also restricts gelatinization of the starch by binding water and reducing the amount of available water. It is possible for some high sugar foods to be low in GI value.
Fiber
The effect fiber has on GI value depends on the type of fiber and its viscosity. Finely ground whole wheat /
/ead does not lower blood glucose response. Any product made with whole wheat flour will have a GI value similar to that of white flour. If the fiber is still intact it can act as a physical barrier ( fi/
/ous coat around plant cell walls, beans, and seeds acts as a physical barrier slowing down access of enzymes to the starch inside) to digestion, and then the GI value will be lower.
Viscous (soluble ) fiber thickness mixture of food entering the GI tract. This results in a lower GI response.
Acid
A large amount of research has been conducted over the last few years regarding acids ability to lower blood glucose response. Some studies have indicated 4 teaspoons of vinegar in a vinaigrette salad dressing (4 teaspoons vinegar and 2 teaspoons oil) taken with an average meal lowered blood glucose by as much as 30 percent. These effects seem to be related to the acidity of the substance. Other acids such as lactic acid and proopionic acid also have a blood glucose lowering effect. Sourdough /
/eads and lemon juice have shown positive benefits on the lowering of blood glucose levels. Acidic foods have also been shown to induce higher satiation rates.
Excerpts from Diet Revolution or Diet Sham?
Is aspartame safe?
The FDA says aspartame is, “one of the most thoroughly tested and studied food additives the agency has ever approved.” Furthermore “the more than 100 toxicological and clinical studies it has reviewed confirm that aspartame is safe for the general population” (50). The weight of existing scientific evidence indicates that aspartame is.....
Is organic food more nutritious than conventional food?
No. Evidence does not support the claim that organic food is more nutritious than conventional food.
A review published in July 2009, in American Journal of Clinical Nutrition, (54) investigated differences in the nutrient contents between conventional and organic foods. Eleven crop nutrient categories were analyzed. The researchers identified 162 studies; 55 were of satisfactory quality. Only the satisfactory quality studies were analyzed. Conventionally produced crops had a significantly higher content of nitrogen, and organically produced crops had a significantly higher content of phosphorus and titratable.......
Maple Syrup Diet
The maple syrup diet, also known as the lemonade diet or the master cleanse, has been around since the 1970s. The diet was originally popularized in a book titled The Master Cleanser by Stanley Burroughs (35). The diet claims to be a way to cleanse the body of toxins and remove cravings associated with junk food, drugs, alcohol, tobacco, tea, coffee and various cola drinks. The diet involves drinking only lemonade made from fresh lemon juice, purified water, maple syrup, and cayenne pepper. No solid food is eaten. It is recommended that diet be followed for a minimum of 10 days but some people stay on the cleanse for up to 45 days. In recent years the diet has regained popularity thanks to singer/actress, Beyonce Knowles, who used the diet to lose pounds quickly for her role in...
Individual Characteristics: Male Jiu-Jitsu competitor, wt. 160 lbs, 10% bdft, primary goal- weight gain while maximizing nutrition and minimizing fat gain
Supplements
Protein powder
6 fish oil capsules
Multivitamin mineral optional
Meal 1
Spinach omelet, 2 whole eggs w/ 4 egg whites, ½ serving low fat cheese, cup spinach (before cooked)
8 oz. glass milk
1 serving oats w ½ fruit.....
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