My Nutrition Class Thread

**Doughboy** · May 9th, 2006, 11:17 PM

Alcohol

Guidelines

- Maintain low-risk drinking as a goal, defined as: for women who elect to should limit their comsumption to no more than one drink per day. For men who elect to should limit their comsumption to no more than two drinks per day.

- The lowest risk is not to drink, which should always be acceptable.

- As a lifestyle pattern, most drinking should occur in the context of a meal.

- Underage youth should not drink. (Don't give into peer pressure)

High Risk Drinkers
These circumstances place drinkers at high risk for health, social, and/or legal consequences:

- If underage;

- If pregnant, nursing or trying to conceive;

- If driving or engaging in other activities that require attention, judgement or skill;

- If taking medication that interacts with alcohol;

- If you are recovering from alcohol or other drug dependence;

- If drinking to intoxication;

- If drinking cannot be done in moderation.

Characteristics of Alcohol in Drinks

- Pure alcohol (wood or grain alcohol) is toxic in even small amounts.

- A lipid solvent, it passes through cell membranes easily and can lead to cell destruction.

- When alcohol is consumed in amounts where it produces an effect on the brain, then you have consumed a drug dose level.

- 100 proof : 50% pure ethanol (killa shit)

- 80 proof : 40% pure ethanol

- 60 proof : 30% pure ethanol

- 40 proof : 20% pure ethanol

- 20 proof : 10% pure ethanol (regular wine is at 8-14%)

--- 1 drink delivers 1/2 oz. Pure ethanol, e.g. 5 oz. glass of wine, 10 oz. wine cooler, 12 oz. beer, 1 1/4 oz (80 proof) whisky, scotch rum or vodka

--- 2 drinks ... .05% blood level ... Judgement impaired

--- > 2 drinks ... >.10% blood level ... Speech and vision impairment

--- > 4 drinks ... >.15% blood level ... Impaired large muscle control

Effect of Alcohol on the Liver

- The liver can handle 1/2 oz. per per hour, but varies dependent on the amount of alcohol dehydrogenase available (liver metabolizing enzyme)

- Blood levels vary per person depending on the availability of liver enzymes to metabolize alcohol. The less enzyme available, the less number of drinks it will take to elevate blood levels of alcohol.

- Chronic use of alcohol increases the MEOS system for alcohol metabolism which is the same system used to break down medications. The liver acts to detoxify alcohol first over medications, if taken together, making a regular dose of medication potentially toxic. (thats why u see the warning about consuming alcohol while taking any kind of medication)

- Fasting or very low calorie diets can reduce the amount of alcohol dehydrogenase available compounding the toxic nature of alcohol.

- Chronic alcohol intake leads to liver cell destruction which leads to a decrease in fat metabolism and a concomitant fatty liver (not fucking good)

Other Metabolic Effects

- Acts as an anesthetic

- Increases the requirement for Niacin

- Chronic use of alcohol impairs energy metabolism

- Decreases Vitamin D activity

- Impaired bile production and release (ugh)

- Impairs the distribution and use of all B Vitamins, especially Thiamin

- Chronic overuse damages liver cells

- Impairs protein metabolism (def not good for u weight lifters)

- Leads to Ketosis (If you dont know what that is refer back to my post about Protein)

- Leads to Vitamin and Mineral deficiences, especially Vitamin A, D, B-Complex, Mg and Zn

- Increases the risk of depression and insomnia

- Increases the risk of hyperglycemia

- In diabetics it can also lead to hypoglycemia

- Increases the risk of gouty arthritis

- In pregnant women it will cause Fetal Alcohol Syndrome in offspring

- Increases VLDL production, leading to an increase in LDL's which raises total cholesterol levels and consequently greater risk of heart disease

- Increases the risk of head and neck cancer and lung cancer in smokers

- Drinking increases the risk of breast cancer in women, especially for those already at high risk

- Excessive drinking increases the risk of liver, pancreatic, and digestive tract cancers

Thats it for alcohol.
My last update and probably longest post in this entire thread will come on my last subject CARBOHYDRATES
I have saved the best for last, I will celebrate my 2000th post with the longest and one of the best posts in this thread. It will be awhile before Im at 2000 posts but I got time to answer any questions anyone may have about any of my other posts in this thread. Im also open for critiques.

SpacemanJr · May 10th, 2006, 06:55 AM

Nice article, Doughboy. I gave up drinking around 3 1/2 months ago so I could get properly into shape, after being good on the exercise but not so good on the diet for six+ months. Since then, I've gone from 220 pounds to 180 (more or less), and the non-drinking has been the number one factor.

Not only don't I get the waste calories from the booze itself, but I never get out-of-control cravings for fast food and other crap; not to mention that I have far more energy, and instead of going out and having a few beers, I'll head out for a quick walk or do some weights or something. I've also never felt better (At 31 I'm fitter than I've ever been in my life). Your post reminded me of why I need to keep at it.

**Doughboy** · May 10th, 2006, 12:27 PM

Quote:

Originally Posted by SpacemanJr

Nice article, Doughboy. I gave up drinking around 3 1/2 months ago so I could get properly into shape, after being good on the exercise but not so good on the diet for six+ months. Since then, I've gone from 220 pounds to 180 (more or less), and the non-drinking has been the number one factor.

Not only don't I get the waste calories from the booze itself, but I never get out-of-control cravings for fast food and other crap; not to mention that I have far more energy, and instead of going out and having a few beers, I'll head out for a quick walk or do some weights or something. I've also never felt better (At 31 I'm fitter than I've ever been in my life). Your post reminded me of why I need to keep at it.

Yep its amazing the changes the will come for those who do it then stop.
Thanks for the post.

**Doughboy** · May 10th, 2006, 05:17 PM

Quote:

Originally Posted by Doughboy

I have saved the best for last, I will celebrate my 2000th post with the longest and one of the best posts in this thread. It will be awhile before Im at 2000 posts but I got time to answer any questions anyone may have about any of my other posts in this thread. Im also open for critiques.

LOL I mean 3000th post

**Doughboy** · June 9th, 2006, 02:36 PM

My 3000th post!
My Very Last Nutrition Thread Update!!
On one of the most talked about things now...

CARBOHYDRATES!!!

This is Part 1 of a 2 Part celebration of my final update!

I. Origin & Composition
---A. Most carbohydrates are derived photosynthetically from plants and are contained in such plant foods as grains, vegetables, fruits, beans * legumes, nuts & seeds. Dairy products are the only animal food source of carbohydrate.
---B. Composed of carbon, hydrogen & oxygen as hexose sugars; carbohydrate sugars are present in foods as single monosaccharides or multiples of monosaccharides.

II. Function
---A. Serves as our primary source of energy to fuel voluntary (physical activity) and involuntary (metabolic) activities of the human body.
---B. Blood sugar levels are kept in balance best when small, frequent meals and snacks of carbohydrates are consumed throughout the day, especially when a meal or snack contains a mixture of some protein and fat' for example, crackers and cheese make a better snack than crackers alone.

III. Metabolic Effect
---A. It is called the "protein sparing" nutrient. Lack of adequate carbohydrate leads to Ketosis. The DRI for carbohydrate is 130 grams per day, which is the average minimum amount of carbohydrate used by the brain, nerve cells, and red blood cells which get their energy exclusively from glucose.
Adequate dietary carbohydrate prevents body protein breakdown.
---B. Some substances in the body are made from dietary carbohydrates such as mucopolysaccharides that are part of mucus (mucus serves as a protective lining for most body organs)
---C. 100% of digestable carbohydrate may be converted by the body to glucose. Glycogen stores are restocked rapidly from carbohydrate containing foods.
---D. 75% of protein can be converted into glucose.
---E. 33% or less of fat can be converted into available glucose.

IV. Storage
---A. The main storage form of carbohydrate in the body is called 'glycogen' found in the liver and muscles.

V. Standards (for daily comsumption) of Carbohydrates
---A. 1999 WHO (World Health Organzation)
-----1. 55-75% calories as total carbohydrates
-----2. 0-10% calories as natural sweeteners
-----3. Greater than 25 grams of dietary fiber/day
---B. 2002 DRI's (Dietary Reference Intakes)
-----1. Total Carbohydrate: 45-65%
-----2. Minimum Daily Carbohydrate: 130 grams
-----3. Maximum Added Natural Sweeteners: Less than 25% total Calories.
---C. USDA "Food Guide Pyramid" Plan
---------------------------------------------------- for 2,000 Calories
-----1. 1/2 cup servings of grains or grain products ----- 6 servings
-----2. 1/2 cup servings of vegetables ----------------- 5 servings
-----3. 1/2 cup servings of fruits ----------------------- 4 servings
-----4. 1 cup servings of milk -------------------------- 3 servings
-----5. 2-3 oz. servings of meat or alternative ---------- 2-3 servings

VI. 2005 Dietary Guildlines for American advise: Choose and prepare grains, fruits, vegetables, legumes, nuts & seeds according to the Food Guide Pyramid Plan and the DASH Diet Plan.

VII. Classification of the most common types of dietary carbohydrate
---A. Simple Sugars
-----1. Monosaccharides (single sugars)
--------a. Glucose
--------b. Fructose
--------c. Galactose
-----2. Disaccharides (double sugars)
--------a. Maltose
--------b. Sucrose
--------c. Lactose
---B. Complex carbohydrates - Polysaccharides (multiple sugars)
-----1. Oligosaccharides
-----2. Starch
-----3. Fiber
-----4. Glycogen

Simple Sugars

Glucose
- Formaly called grape sugar or corn sugar, later called glucose or dextrose
- All digestable carbohydrate is converted to glucose by the liver
- The major function of glucose is to provide energy for cellular activity in the body
- Too little dietary carbohydrate results in body protein degradation.
- Only 75% of a protein molecule can be converted to glucose.
- Protein degradation during dietary carbohydrate lack produces a condition called 'ketosis'.
- During ketosis fat is broken down and reformed into keto-acids to be used as a substitute body sugar (a substitute for glucose during periods of carbohydrate deprivation).
- Mild ketosis results in headaches, dry mouth, and severe halitosis.
- Carbohydrate is called the 'protein sparing nutrient'.

Fructose
- Formerly called fruit sugar, later called levulose, currently called fructose.
- Fructose is the sweetest of the natural sugars
- Comparing the sweetness of fructose to other carbohydrates, here are some carbohydrates in order of sweetest to least sweet: fructose, sucrose, glucose and starch.
- The major dietary source of fructose is fruit, honey, and high fructose corn syrup (found in soft drinks, frozen desserts, and confections).

Galactose
- Most common source is found in milk as part of the disaccharide (milk sugar) lactose
- It is not usually found free or unbonded in food sources.

Double Sugars

Maltose
- Double sugar or disaccharide, formed by condensation reactions to create a bonding between two glucose molecules.
- Maltose is most commonly found in germinating seeds.
- This fermentation process is used to make to make malt liquor and other malt flavored products.
- Maltose can be derived from breaking down starch.

Sucrose
- Bonded glucose and fructose.
- Also called table sugar.
- Made from cane or beet sugar.
- It is also derived from honey and maple sugar.
- Table sugar is processed into a number of different familar sweeteners as brown sugar, molasses, powdered sugar, and turbinado sugar.
- All natural sweeteners are relatively the same chemically, containing glucose and fructose as the major monosaccharides. It is more a matter of taste, rather than nutritional value when it comes to selection of a particular natural sweetener.
- There are 4 grams of simple sugars (mono- or di- saccharides) per teaspoon of natural sweetener.
- When reading food labels, divide the number of grams of "sugar" per serving by 4 to get the teaspoon equivalents of sugar in the product. (example: A Gatorade Frost has 14 grams of sugar per 8 oz. so divide 14 by 4 and you get 3.5, which means for every 8 oz of gatorade they have 3 and a half teaspoons of sugar. Not too awful but thats gatorade, try that with a sugary pop or juice that could have up to 40 grams of 'sugar' per 8 oz.) This is a 'ball park' figure since food labeling does not differentiate between natural sugar in whole foods versus the added natural sweetener added into commercially made food products.

Lactose
- Glucose and galactose bonded together.
- Known as milk sugar.
- Lactose intolerance is caused from a lack of the digestive enzyme lactase. Gas, bloating, cramps, diarrhea are all symptoms of lactose intolerance.

Multiple Sugars- Polysaccharides or Complex carbohydrate; multiple units of monosaccharides bonded together.

Oligosaccharides
- Are comprised of 3 or less than 10 monosaccharides bonded together.
- The most common dietary oligosaccharides are stachyose and raffinose, found in legumes of beans and lentils.
- We only partially digest these short clains. The saccharides that remain bonded together (the undigested protein) are fermented by bacteria in the large intestine. Hence, the gas formed by eating beans is associated with the fermentation process in the large intestine. (Basically, thats the reason beans make you toot lol)

Starch
- Are comprised of 10 or more glucose units bonded by alpha bonding.
- Usually starch is comprised of a chain of glucose units ranging from 300 to 3000 glucose molecules per chain.
- Amylase, found in the human digestive tract, is a carbohydrate breaking enzyme, which breaks alpha bonds apart between monosaccharides.

Fiber
- Comprised of 10 or more glucose units bonded by beta bonding.
- Fiber is an indigestable carbohydrate (not digestable), since we do not have digestive enzymes to break apart beta bonding.

Glycogen
- Comprised of 10 or more glucose units bonded together by alpha bonding
- The storage form of carbohydrate in humans.
- Glycogen is stored in the liver and the muscle.

Part 2 of 2 coming next.

**Doughboy** · June 15th, 2006, 03:44 PM

My Very Last Nutrition Thread Update!!
On one of the most talked about things now...

CARBOHYDRATES!!!

This is Part 2 of a 2 Part celebration of my final update!

The Sweetness of Natural Sugars and Substitute Sugars

(Given that common table sugar, which is sucrose, be given a score of 1.0 for sweetness)

Natural Sugars --------------------------------------- Source
Fructose* -----------------------1.7--------------------Fruit, Honey
Invert Sugar---------------------1.3--------------------Processed sucrose, w/ unbonded fructose &
--------------------------------------------------------glucose
Sucrose--------------------------1.0--------------------Cane or Beet sugar (table sugar)
Glucose--------------------------0.7--------------------Hydrolyzed corn syrup made from corn starch
Maltose--------------------------0.4--------------------Sprouted seeds or hydrolyzed starch
Lactose--------------------------0.2--------------------Milk Sugar

Artificial Sweeteners
Sorbitol--------------------------0.6--------------------Alcohol sugar derived from fruits
Mannitol-------------------------0.7--------------------Alcohol sugar
Xylitol---------------------------0.9--------------------Alcohol sugar

Saccharin-----------------------500--------------------(sodium form) chemically processed
Aspartame----------------------200--------------------Aspartic acid & Phenylalanine
Acesulfame-K-------------------200--------------------Acetyl Sulfurafame-Potassium
Sucralose-----------------------600--------------------Derived from sucrose (Splenda)

*Fructose or fruit sugar is the sweetest of all the natural sugars compared.

Limiting Natural Sweeteners

Natural Sweeteners Include:
-Honey
-Maple Sugar
-Molasses
-Brown Sugar
-Granulated Sugar
-Powdered Sugar
-Corn Syrup
Modified Natural Sweeteners include
-High fuctose corn syrup

NOTE: The World Health Organization recommends no more than 10% Calories as natural sweeteners.

Caluculation
- 2,000 Calories
- (2,000 Calories x .10) x 100 = 200 Calories of natural sweeteners
- 200 Calories divided by 4kcals/gram CHO = 50 grams sugar from natural sweeteners limited per day

Sugar Equivalent:
-4 grams of carbohydrates = 1 teaspoon of any natural sugar

Converting grams of Sugar to Teaspoons of Sugar:
-50 grams sugar divided by 4 grams CHO/tsp = 12 teaspoons of sugar or natural sweeteners is the daily limit on a 2,000 Calorie diet.

Conclusion:
-Use the "Sugar Equivalent" in reading food labels to comparison shop for food products to help you not exceed 12 teaspoons worth of sugar daily on a 2,000 Calorie/day diet.
-This will be a ball park estimate, since food labeling does not differentiate sugar content contributed by the natural whole food ingredients versus natural sweetener ingredients.

Artificial Sweeteners

Alcohol Sugars - Lactitol, Maltitol, Mannitol, Sorbitol & Xylitol
- Large doses lead to cramping and diarrhea
- 2 to 3 calories per gram
- Non-cavity promoting
- Low glycemic index
- Used primarily in candies and gums, and some baked goods

Saccharin - "Sweet N Low"
- Discovered in 1879
- 300-500 times sweeter than sucrose
- 1911 Federal nutrition scientists banned it
- Ban is lifted after the start of WWI
- Studies in 72'-73' found that it caused bladder cancer in rats
- 1977 studies reconfirm it as a carcinogen
- Every 2 years a moratorium has been placed to delay a ban on saccharin, while studies continue.
- Congress has extended the moratorium until the year 2002
- Saccharin has remained on the market as "Sweet N Low"
- Products with Saccharin must contain a warning label stating, "Use of this product may be hazardous to your health. This product contains saccharin which has been determined to cause cancer in laboratory animals."
- Saccharin is on the GRAS list
- Widely distributed in restaurants as tabletop sweetener and in fountain sodas.

Aspartame - "Nutrasweet" and "Equal"
- FDA approved in 1981
- Made from 2 amino acids, phenylalanie and aspartic acid
- Chemically breaks down under high heat exposure.
- Breakdown products are methanol, formaldehyde, and formate
- Phenylalanie and aspartic acid can cause neurotoxic effects such as brain damage in high doses
- Consumer complaints and suspicions against aspartame have been numerous, but not supported by most medical professional groups
- People who have a genetic defect known as Phenylketonuria(PKU) must avoid this product
- 200 times sweeter than sucrose
- The National Cancer Institute (NCI) is currently studying the relationship between aspartame and adult brain cancer
- Widely used as a tabletop sweetener, beverages, breakfast cereals, desserts, gums and candies.

Acesulfame-K (Potassium) - "Sunett"
- FDA approved in 1988
- 200 times sweeter than sucrose
- Proctor and Gamble product
- Stable to heat, withstands cooking and baking temperatures
- Used in more than 4,000 products worldwide
- Chemically known as acetyl sulfurafame-K
- Often used in combination with aspartame in sodas
- Calorie free, non cavity producer

Sucralose - "Splenda"
- FDA approved in 1998
- Made from sucrose
- 600 times sweeter than sucrose
- Bulked up with maltodextrin to measure like table sugar (sucrose)
- Stable to the heat of cooking
- Nondigestable, so there is no calorie value
- Used in baked goods, fruit juice drinks, beverages, desserts and gelatins.

Carbohydrate Metabolism

- Food is eaten
- Monosaccharides are absorbed by active transport at the level of the microvilli in the small intestine and delivered into blood circulation
- Monosaccharides flow through the Hepatic Portal Vein to the Liver
- The liver converts monosaccharides to Glucose
- Glucose enters the bloodstream
- Blood Sugar rises after a meal; how high blood sugar rises after a meal
- Pancreas releases Insulin
- Insulin transports Glucose to Body Tissues
--- Glucose is used as our main fuel source for body tissues
--- Brain cells, nerve cells, and red blood cells depend solely on a supply of glucose for energy
--- Blood Glucose level is regulated at 70 to 120mg/100ml serum
- Blood glucose supply gradually decreases over time
- Insulin levels drop concurrent with decreasing blood glucose
- Glycogen (stored blood sugar) in the liver is released into the bloodstream via increasing glucagon levels to maintain blood sugar levels between meals
- Glycogen stores are quickly depleted, so timing of meals is important in replenishing supplies of availible and stored glucose
- The DRI's set an RDA for Carbohydrate at 130 grams Carbohydrate daily as a minimum recommendation to maintain blood sugar control

**JoeBAR** · June 18th, 2006, 05:16 PM

Quote:

- Lactose intolerance is caused from a lack of the digestive enzyme lactase. Gas, bloating, cramps, diarrhea are all symptoms of lactose intolerance.

I have these symptoms, and always have had them. Is lactose intolerance the only possible cause? I know I should ask a Doc, really, but I just poped this one up in case someone got ideas. I live with it, and I ain;t gonna stop ingeing on milk derivative any time soon, no matter how bloated I feel or how much it makes me fart.

Quote:

- Fiber is an indigestable carbohydrate (not digestable), since we do not have digestive enzymes to break apart beta bonding.

So, we're told to eat tons of 'em, and we shit 'em right thru?

**Doughboy** · June 18th, 2006, 11:27 PM

Quote:

Originally Posted by JoeBAR

I have these symptoms, and always have had them. Is lactose intolerance the only possible cause? I know I should ask a Doc, really, but I just poped this one up in case someone got ideas. I live with it, and I ain;t gonna stop ingeing on milk derivative any time soon, no matter how bloated I feel or how much it makes me fart.

So, we're told to eat tons of 'em, and we shit 'em right thru?

Im glad u posted with this drama about the rep change I forgot about the last update. I will do it 2morrow. Onto your questions

about the lactose thing, well im not a doctor either, there could be something else that gives you the same symptoms I mean they arent too uncommon. Its possible yes, I think you should ask a doctor though to be sure.

About the fiber, yes eat alot but there is a limit you know, if you eat too much in 1 day or eat any and not drink enough water you will feel bloated and may get gassy, so make sure you drink enough water so it can come out of your system. Read my post on fiber in this thread for more fiber info.

**Doughboy** · June 22nd, 2006, 02:06 AM

**Old_Fart2** · June 22nd, 2006, 09:09 AM

This is probably the all-time best thread in the nutrition section. I'd encourage everyone to browse through it at least once, even if you already feel very knowledgable about nutrition.

Also, be sure to link this thread when any newbie asks that all-important question: how do I get rid of these love handles?

**Adonis** · June 22nd, 2006, 12:46 PM

Quote:

Originally Posted by Doughboy

Incredible!

Great work Doughboy

kingkirby · July 28th, 2006, 10:58 AM

Awesome thread! Referred to it a few times before for my personal benefit and it is now an easy to navigate resource for the nutrition training I'm putting together for work!

**Doughboy** · September 6th, 2006, 09:41 PM

Well, it seems like this wont get any more comments, and the table of contents makes a perfect end to my best thread on the forum. Remember I got 7 pages of info so just dont read 1 or 2 pages, its alot of stuff to sink in, but over time you will remember the basics and what you don't remember you can always come back and check again.

I just realized, I started this exactly 1 year ago, wow how ironic

Thread Closed.

**Doughboy** · October 25th, 2006, 06:19 PM

I'll open this thread back up now that its in the best of section.