Fiber Types Functional vs Manufactured

Fiber is defined as: plant polysaccharides and lignin which are resistant to hydrolysis by the digestive enzymes of man
** however, this doesn’t take into account all the indigestible stuff that makes it way to our colons !!! ick!

Dietary Fiber is intact and intrinsic in plants vs. Functional Fiber which is isolated, extracted or manufactured shown to have beneficial physiological effects in humans

**On food labels, DF and FF are not categorized!

Cellulose:

• homopolymer of glucose, 1-4 bond (Beta)
• in plant cell walls
• poorly fermentable
• insoluble

B Glucan

• Water Soluble
• Homopolymers of glucose
• 1-4 and 1-3 bonds
• Helps decrease cholesterol by grabbing it at the 1-4 bonds

Lignin:

• 3-D, Highly Branched polymer of phenol units
• Forms toughest part of plants…i.e seeds of strawberries,
• Stays longer on the vine-à More ligninà harder to chew
• Baby Carrotsà Less Lignin

Pectin

• Intercellular cement ( thick, gooey)
• Forms primary plant cell wall

Gums

• Hold onto water, Highly Fermentible
  -Guar gum, Xantham gum, gum Arabic, Carageenan, Agar, karaya, hatti
  -ex. Sweetheart Candies (vegetable gums) and Jello Puddin Pops ( xantham , guar, agar, and carageenan)

Soluble Fiber mixes well in water

Viscosity is the fluid thickness/ capacity to form gels

Fermentability is the capacity to be broken down by bacteria

Insoluble, Non Viscous, Non Fermentable Include:

Cellulose Lignin Hemicelluloses

Soluble, Viscous, Fermentable Includes:

Mucilages, Gums, Pectins

–thats it for today folks!

More on Lactose Intolerance

Lactose has a Beta Bond- Humans ( recently as in about 10,000 years ago) had to develop the enzymes (lactase) to break down lactose. Approximately 1/2 the world still does not have the enzyme, i.e Lactose Intolerance aka Hypolactasia

Secondary hypolactasia can occur in children with celiacs disease or cow’s milk protein intolerance or infectious diarrheas… A genetic condition ( as opposed to hypolactasia where your body just doesn’t have high lactase activity not necessarily genetic in cause) affecting the lactase enzyme is very rare and called congenital lactase deficiency.

Percentage affected by Lactose Intolerance in Healthy Populations:

• Approx. 5-20 % of North American Whites
• Approx. 70-75 % of North American Blacks
• Only 3 % of Danish
• Approx. 99 % of Nigerians (Yoruba)
• Approx. 95 % of Filipinos
• Approx. 97 % Thai

Ribose

… As I just got the library and began studying nutrient metabolism where I left off, I find a chart of all carbohydrate types, their food sources and end products of digestion.

Below I posted about Detour’s “Core Strength” bar to help with strength training due to ribose in the bar.

Ribose, (a pentose monosaccharide) according to one of my books, has “No food sources. “

“Ribose, xylose, and arabinose (all pentose monosaccharides) do not occur in free form in foods. They are derived from pentosans of fruits and from the nucleic acids of meat products and seafood. ” Table 3.1 from Nutrition Basics

( I assume then Detour people extracted the derivative from fruits or meats and put it into their bars, I wonder if there is any scientific proof ingesting ribose in this form is beneficial at all ???????? Ding Ding Ding, Light Bulb : New Thesis Project Idea: Potential Benefits of Ribose in sports nutrition products ? Maybe… but I was considering: “The cost effectiveness of Organic Food Gardens in Schools and Communities” )

Food sources of Hexose Monosaccharides

Fruits, Honey, Corn Syrup for

• Glucose…

Fruits and Honey only for

• Fructose
• Galactose
• Mannose

Food sources for Polysaccharides

Indigestible Polysach.:

(food source is…) : Stalks, Leaves of vegetables, outer covering of seeds for

• Cellulose
• Hemicellulose

Fruits for

• Pectins

Plant Secretions and Seeds for

• Gums and Mucilages

Partially Digestible Polysach.:

(food source is..): J. Artichokes, onions, garlic, and mushrooms

• Inulin

(ew) Snails (are a source of..)

• galactogens

Legumes

• Mannosans

Sugar beets, kidney beans, lentils, and navy beans

• Raffinose

Beans

• Stachyose

Fruits and Gums

• Pentosans

Digestible Polysaccharide Food Sources are:

Grains, vegetables ( tubers and legumes) for

• Starch
• Dextrins

Meat Products and Seafood for

• Glycogen

Breakfast:

Kashi Oat Flakes with Blueberry Clusters, Cabot Cottage Cheese sprinkled with Cinnamon, Banana with Peanut Butter, Splash of 1%… I was starving when I woke up!!

Did you cinnamon helps regulate blood glucose? It was one of the thing we covered in class which will be on the next exam!

* I also had a problem with this kashi cereal- there was a ball of what looked like brown sugar/ oat crumbs that had burned maybe- It was so hard I bit down without realizing I had put it in my mouth and almost chipped a tooth! Jeff had a problem with Kashi Honey Almond Flax cutting up the inside of his mouth too ( mine had sores all week from how rough it is)

Has anyone else ever had issues like this with Kashi cereals?

Harrump, oh well. I am going to do a yoga session and rest (study) today! Madison of Follow My Weigh inspired me since I wanted to post about the dvd I use anyway!

Here it is!
Gaiam’s Power Yoga , Total Body with Rodney Yee

I almost forgot!

Lunch Yesterday:

I grabbed this on my way to shopping yesterday because I had a later breakfast and knew I was going to the gym after. It looks just like whats on the package! Any runners out there- These are super quick, great pre or post fuel! They have MicroLactin for “joint health”…. The Lemon Flavor was Phenomenal!

Nutrition profile at 200 calories, 12 g of protein (whey) and 4 g of fiber 30 g carbohydrates

Here is their web description :
The ‘Be-Kind-To-Runners’ Bar
If you are a runner, you know the pounding your joints can take – and so do we. The Detour Runner Bar was made just for you. It contains whey protein and MicroLactin®, a naturally occurring anti-inflammatory derived from milk proteins that has been reported to improve joint health and function

I am highly impressed wth Detour overall because they also had “Yoga” bars, which have “lemon balm” which is supposed to help with calming you- so that you can focus.

I am iffy on the “core strength” bar because it has “ribose” to help the primary source of energy ATP…. I haven”t eaten it yet, but to my knowledge of studying for this Advanced Nutrient Metabolism class , ribose is already made sufficiently in your body. It is interesting that it is now able to be put into a bar! We will have to see!

I also have to research Microlactin more especially with my knee problems and running and Lemon Balm for calmness, neither which I have heard of before. Have any of you ?

Friday Night Laural Mo Creations…

Body:

Elliptical 30 minutes, Biked 8.2 miles in 21 minutes ( I challenged myself to do that again- it was rough but another great sweat! ) ( I decided to refrain from running for a few days because of the knee pain)

Mind:

Finished my paper earlier today and gave my brain a needed “friday break”- went SHOPPING

Soul: see above “SHOPPING”

- I found a dress, a sweater, two shirts to go out in, and a skirt all for $36 total (Ann Taylor Loft and Dillards) ! I haven’t gone to the mall in so long! Wooohoo for great deals!
- I also got pictures developed, some for decorating the house and some for Jeff’s parents birthday presents, along with frames for them! And, I purchased Thank You notes!

-For the first year+ of our relationship, Jeff and I would get a bottle of wine and make a fabulous thrown together meal that we raved about for the rest of the week! We have gotten quite busy with school, job promotions, weddings and vacations so we haven’t done it in awhile. Tonight, I was suprised to find Jeff preparing everything for a friday night Laural Mo Creation! It was a rival meal to Ruth’s Chris Birthday Dinner $200, earlier this week… We both agree the money was well spent, the steak was better at ruth’s chris but for $15 we had very close competition…

He Grilled:
2 – 5 oz Filet Mignon, both wrapped in a slice ofbacon

Mushrooms and Green Peppers In tin foil bag ( with a few ounces of beer)

I Cooked:
Fresh Broccoli and Cauliflower sauteed in ginger, worchestire and garlic
Spaghetti Squash , topped with Asiago and some mushroom sauce

To drink:
A Sherry!

Dessert:
3 Dark Cacao Ultra thin squares, banana globs, peanut butter mini globs, Kashi Heart to Heart and a glob of blueberry cobbler ice cream, splash of 1% milk

On a side note, Does anyone else currently have four boxes of cereal open?
I have Kashi Heart to Heart, Kashi Go Lean Crunch, Kashi Oat Flakes w. Blueberry Crumbles, and Kashi Honey Almond Flax ( which cut up my mouth because I ate it without milk ! ) all going at the same time… is that odd?

Happy Weekend Everyone!