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Fiber

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High Glycemic Index. Heart Disease. 10 studies completed ... ( More on this in the discussion of the glycemic index in chapter 7) ... – PowerPoint PPT presentation

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Title: Fiber


1
Fiber
2
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3
Hayden Flour Mill, Tempe AZ
4
  • Bleached white flour
  • Fiber and germ separated
  • 100 pound of wheat 72 pound of flour
  • White flour for the industrialized world, not the
    third world

5
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  • 13 of Americans get 1 serving or less of whole
    grains per day
  • Only 5 of foods containing wheat have whole
    wheat

7
  • Common problems with refined white flour
  • Constipation
  • Hemorrhoids
  • High Glycemic Index

8
Heart Disease
  • 10 studies completed
  • All but one showed that the more dietary fiber
    people ate, the lower their risk of heart disease
  • For every 10 grams of fiber you average per day,
    risk of heart attach goes down 14, risk of heart
    disease death goes down 27

9
Cardiovascular disease and cereal fiber
consumption among the elderly
1 slice of whole wheat bread has 2-3 grams
Relative risk
JAMA. 20032891659-1666
10
10 grams of Whole grain
  • Two slices of whole wheat bread
  • A cup of whole grain cereal
  • One study showed that if you eat whole-grain
    breakfast cereals risk of heart disease drops 35

11
Cancer
  • 45 studies have been completed on whole grains
    and cancer
  • Only 3 of the 45 failed to show a protective
    effect for cancer of the breast, ovary, colon,
    rectum, pancreas, stomach, and others

12
Diabetes
  • Which is digested faster whole grain wheat, or
    refined while flour?
  • 2 or more servings of whole grains per day
    reduces blood insulin
  • 2 or more servings per day reduces diabetes risk
    by 30

13
Stroke and Death
  • 2 or more servings of whole grains per day
    reduced stroke risk by 36
  • 2 or more servings of whole grains per day
    reduced death rate by 17
  • The whiter the bread,
  • the sooner youre dead?

14
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Whats going on here?
16
Free Radicals
  • Any atom with a single electron in its outmost
    bonding orbital
  • Oxygen has a high affinity for electrons, when it
    loses one oxygen it becomes an aggressive free
    radical (reactive oxygen species, ROS)

17
Unpaired Electrons
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  • Free radicals can
  • Disrupt or destroy cells
  • Damage DNA, lipid membranes, mitochondria, and
    proteins
  • Disrupt vital functions

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  • DNA in each cell gets a hit from a free radical
    every 10 seconds
  • Each cell gets 10,000 hits/day

21
Cancer deaths by age, in 2001
80 of all cancers occur after age 55
22
Where do free radicals come from?
  • Most are produced by our own bodies by the
    electron transport system (ETC)
  • UV light
  • burned food
  • toxic chemicals
  • Industrial
  • automobile pollution
  • unknown sources

23
Cigarette Smoke
  • One of the largest sources of free radicals
  • One puff of smoke contains
  • 100,000,000,000,000,000 free radical species
  • Tobacco is responsible for 31 of all cancers

24
Cancer death and smoking
Relative risk
Number of cigarettes/day
25
How do we protect our selves?
  • Anti oxidants
  • Phytochemicals
  • fight-o-chemicals
  • Anti free radicals

26
  • Able to donate electrons or hydrogen ions without
    having to replace it
  • Vitamins C and E
  • Phytochemicals (health promoting plant chemicals)
  • React with radical species
  • Dont become radicals themselves

27
Phytochemicals
  • Carotenoids
  • Beta-carotene
  • Lycopene
  • Lutein
  • Zeaxanthin
  • Organosulfurs
  • Flavinoids
  • Phytosterols
  • Alkaloids
  • Tannins
  • Saponins
  • 10,000 more we have yet to identify an name

28
Copy right by Michael Davidson http//micro.magnet
.fsu.edu/index.html Optical microscopy techniques
para-coumaric acid
29
para-coumaric acid
30
Saponin
31
Zeaxanthin
32
Lycopene
33
ajoene
34
butyl phthalide
35
Calcium Pectate
36
Coumesterol
37
Genistein
38
Indole
39
lutein
40
Spontaneous or inherited mutation
Abnormal cell
Normal cell
Repair
Carcinogen
Tumor
Metastasis
Cell proliferation
41
Spontaneous or inherited mutation
Abnormal cell
Normal cell
Repair
Activated carcinogen
Tumor
Metastasis
Cell proliferation
42
Why should you eat whole grains?
  • It absorbs water and makes the stool softer. A
    soft stool makes everything pass through the
    digestive system a lot easier. A hard stool is
    part of the cause of constipation.
  • It changes the acidity in the colon, which
    prompts the body to produce immune fighting
    cells. This helps you avoid infections.
  • It alters the amount of insulin our bodies
    produce. This means the energy in whole grain
    foods enters the blood stream more slowly which
    helps keep blood sugar from having wide
    fluctuations. (More on this in the discussion of
    the glycemic index in chapter 7)
  • It contains phytochemicals, natures health
    promoting helpers.

43
How much whole grains should you eat?
  • Half of your bread/cereal servings every day
    should be whole grain
  • most adults eat 6 servings
  • 3 are key

44
Get Real Whole Wheat Bread
  • INGREDIENTS
  • ENRICHED FLOUR (FLOUR, BARLEY MALT, NIACIN, IRON,
    THIAMINE MONONITRATE, RIBOFLAVIN), WATER, WHOLE
    WHEAT FLOUR, CORN SYRUP, CONTAINS 2 OR LESS OF
    YEAST, SOYBEAN OIL, WHEAT GLUTEN, SALT, DOUGH
    CONDITIONERS (MONO AND DIGLYCERIDES, CALCIUM AND
    SODIUM TEAROYL-2-LACTYLATE, CORN FLOUR, SOYA
    FLOUR, POTASSIUM BROMATE, ENZYMES), CALCIUM
    PROPIONATE (A PRESERVATIVE), YEAST NUTRIENTS
    (AMMONIUM SULFATE, CALCIUM SULFATE), CARAMEL
    COLOR, POTASSIUM SORBATE (A PRESERVATIVE)

45
Get Real Whole Wheat Bread
  • INGREDIENTS
  • ENRICHED FLOUR (FLOUR, BARLEY MALT, NIACIN, IRON,
    THIAMINE MONONITRATE, RIBOFLAVIN), WATER, WHOLE
    WHEAT FLOUR, CORN SYRUP, CONTAINS 2 OR LESS OF
    YEAST, SOYBEAN OIL, WHEAT GLUTEN, SALT, DOUGH
    CONDITIONERS (MONO AND DIGLYCERIDES, CALCIUM AND
    SODIUM TEAROYL-2-LACTYLATE, CORN FLOUR, SOYA
    FLOUR, POTASSIUM BROMATE, ENZYMES), CALCIUM
    PROPIONATE (A PRESERVATIVE), YEAST NUTRIENTS
    (AMMONIUM SULFATE, CALCIUM SULFATE), CARAMEL
    COLOR, POTASSIUM SORBATE (A PRESERVATIVE)

46
Fruits and Vegetables
47
Why not just use supplements?
  • Randomized clinical trial with 18,000 smokers and
    former smokers
  • 30 mg of beta-carotene plus vitamin A
  • Followed for 4 years
  • Studied terminated 2 years early

Omenn, N Engl J Med,1996, 334(18)
48
All Cause Mortality
49
Lung Cancer Death
50
Cardiovascular Disease Death
51
In other studies
  • Long term supplementation with beta-carotene had
    no effect on preventing cancers or cardiovascular
    disease

Hennekens, 1996)
52
What about Vitamin C?
  • Podemore in 1998 showed 500 mg of Vitamin C every
    day for 3 weeks caused more DNA damage than the
    placebo group
  • Vitamin C has no effect on cancer, cardiovascular
    disease

53
Vitamin E
  • Long-term supplementation with Vitamin E revealed
    no prevention of CVD, stroke, or cancers

Blot, 1993 Stephens, 1996
54
An Apple a day (with the skin)
peel flesh
flesh
Cancer cell spreading
peel
concentration
Sun, J Agric Food Chem 2002507449
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