Stratford Chefs School Nutrition Course – Week 6 part 2

Glycemic Index

Foods classified as low ( 70). The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

GI in the news: Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.

Low GI diets help people lose and control weight Low GI diets increase the body's sensitivity to insulin Low GI carbs improve diabetes control Low GI carbs reduce the risk of heart disease Low GI carbs reduce blood cholesterol levels Low GI carbs can help you manage the symptoms of PCOS Low GI carbs reduce hunger and keep you fuller for longer Low GI carbs prolong physical endurance High GI carbs help re-fuel carbohydrate stores after exercise

Lactose Intolerance Important to have a medical diagnosis -is not an allergy -people can still enjoy milk products -important to have a medical diagnosis -Interesting tips for tolerance -bacteria in yogurt help to breakdown lactose -almost no lactose in mozzarella and aged cheese like Cheddar, Swiss, Blue and Brie -drink milk with meals -try chocolate milk -try lactose reduced milk or use lactose drops or tablets

Diabetes Three types of diabetes: Type 1-unable to produce insulin Type 2- does not produce enough insulin or does not use the insulin produce effectively. Gestational diabetes- temporary condition through pregnancy that affects 3.5% of all pregnancies and involves an increase risk of developing diabetes later for both mother and child.

Symptoms: -unusual thirst -frequent urination Weight change (gain or loss) Extreme fatigue or lack of energy Blurred vision Frequent or recurring vision Cuts and bruise slow to heal Tingling or numbness in the hands and feet **many people do have type 2 DM with no symptoms**

Dietary Management of Diabetes Regular meals Set amount of carbohydrate at meals Lower saturated and trans fat

Vitamins Essential nutrients NOT a source of energy Needed in small amounts from the diet Role in the body –Facilitators or helpers Enzymes and co-enzymes –Prevent very specific nutrition deficiencies –Useful in preventing certain diseases

Vitamins help keep your body tissues healthy. Also help carbohydrates, fats and proteins do their work. Vitamin D prevents rickets

Fat Soluble Vitamins Absorbed and transported along with fat Need to be packaged with protein to travel through the blood stream Can be stored in the liver and fatty tissues therefore more likelihood of toxicity

Vitamin A Can be toxic in large amounts Don ’ t take more than RDA Many supplements have 5000 IU Beta-carotene is a pre-cursor of Vit A Food sources: –Vitamin A: Milk products, liver, egg yolks –Beta-carotene: spinach, carrots and pumpkin. Function: -protect against infections -important for healthy skin, hair, mucous membranes, bones and teeth -helps with normal sleep -works as an antioxidant

Vitamin E Important antioxidant –Bodies primary defense against oxidation Protecting the lipids and other important components of cell and cell membranes Food Source: nuts and seeds, green leafy vegetables, wheat germ and vegetable oil.

Vitamin D Works with other nutrients and hormones to maintain calcium levels in blood and bone Conditionally essential Can be made in the skin by exposure to sunlight –Requires min of full-body exposure at noon –Sun rays not strong enough in Canada from October to March Growing concern people aren ’ t getting enough Food sources: scares – milk, margarine, egg yolks and high fat fish

Vitamin K Made primarily by intestinal tract Necessary for blood to clot normally Babies given a shot of Vitamin K at birth because intestinal bacteria are not producing vitamin yet Food sources: dark green vegetables, milk and egg yolks

Water Soluble Vitamins Dissolve in water –Easily absorbed directly into blood stream Not stored in large quantities –Excess intakes are excreted in urine –Less likely to be toxic More sensitive to heat and light

B Vitamins in Concert Play an important role in metabolism and help our bodies use energy from food.

Folate or Folic Acid Reduces the risk of neural tube defects in unborn baby Benefits in first 20 days of pregnancy Cannot get sufficient folic acid to prevent NTD from food alone –Women of childbearing age should take MV containing 0.4 mg Food sources: green leafy vegetables, legumes and peas, fruits, enriched and whole grain breads

Vitamin C Helps with iron absorption Helps fight infection. Important for scar tissue and bone growth. Food Source: citrus fruit, cabbage type vegetables, dark greens, cantaloupe, strawberries and peppers.

Food vs. Supplement Aim to get most through food Most studies showing benefits of vitamins done with food not supplements Times when supplements are/may be necessary