The Science of Food - Lecture 8

Andreia Bianchini Huebner Author

02/06/2020 Added

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The Science of Food

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[00:00:00.785](upbeat music)
[00:00:24.920]So last class, we talked about carbohydrates,
[00:00:28.880]and we ended up stopping before we got
[00:00:31.960]to starches and fiber,
[00:00:33.760]so we're gonna pick up there,
[00:00:35.310]and then we're gonna talk
[00:00:36.340]about some select vitamins and minerals today as well.
[00:00:42.930]So I'm showing you this slide again,
[00:00:44.680]just to remind you what we talked about last time.
[00:00:47.320]And so last time we talked about sugar.
[00:00:50.100]So sugar is again, those monosaccharide and disaccharides,
[00:00:56.380]and it has a sweet taste,
[00:00:58.760]and so we talked about added sugars in the last class,
[00:01:02.320]and we find that in sweet things,
[00:01:04.300]like we talked about soda, some cereals,
[00:01:07.890]some energy bars, for example,
[00:01:11.070]and one of the benefits of sugar
[00:01:12.990]is it is quickly converted into energy,
[00:01:16.000]and sometimes we want that.
[00:01:17.700]If we're an athlete we want that,
[00:01:19.670]but otherwise, maybe it's better
[00:01:22.270]for it to take longer
[00:01:23.103]for it to be converted into energy,
[00:01:24.460]so such as fiber that takes longer
[00:01:26.820]to get that energy from it.
[00:01:29.740]And so starches, do, again, take longer,
[00:01:33.020]and we can find these in breads,
[00:01:34.270]pastas, different grains.
[00:01:37.314]Some fruits, mostly though,
[00:01:39.750]fruits are largely the sugars,
[00:01:41.820]and then fiber, which is not digested
[00:01:44.174]and is found in vegetables, fruits,
[00:01:46.510]whole grains, and legumes.
[00:01:52.024]I just have a couple slides about starch.
[00:01:56.390]And so starch can be categorized
[00:01:58.880]into two primary structures.
[00:02:00.530]So either it's an amylose structure
[00:02:02.610]or an amylopectin structure,
[00:02:04.737]and so you can see the amylose structure is linear,
[00:02:08.270]and so here is the amylose structure here,
[00:02:10.710]and you can see here
[00:02:11.590]those individual units all link together.
[00:02:14.060]So it can be varying lengths,
[00:02:16.110]and these are found in foods containing carbohydrates.
[00:02:20.950]But then we also have the amylopectin structure,
[00:02:23.270]which is on the far right,
[00:02:24.950]and you can see it's not linear, it's branched,
[00:02:28.360]and so you can see it has branching points
[00:02:30.470]with longer chains,
[00:02:31.700]and these are both all just glucose.
[00:02:33.370]So it's not fructose, not lactose, all just glucose.
[00:02:36.700]And it's also found in foods containing carbohydrates.
[00:02:40.610]And so actually most of the carbohydrates you eat,
[00:02:43.860]the grains will have more amylopectin
[00:02:45.620]than it will amylose,
[00:02:48.020]and so when you think of starch
[00:02:51.527]and you think of these two,
[00:02:53.290]I just have an example of pasta,
[00:02:54.800]so say you go to the residence hall
[00:02:56.760]and you pick out pasta,
[00:02:58.620]then you look at it, like what is this made out of?
[00:03:00.500]So when you look at it, is it made out of fat, no.
[00:03:06.000]Hardly any fat, unless there's olive oil on it.
[00:03:08.970]Is there protein?
[00:03:10.530]Maybe a little bit.
[00:03:11.560]You can buy pasta that has added protein to it,
[00:03:15.330]and added fiber, but largely,
[00:03:17.030]you're just gonna have amylose and amylopectin, essentially,
[00:03:23.450]which is fine, it's nice to have other things
[00:03:26.730]in pasta for example,
[00:03:29.370]so that's why you can find at the store
[00:03:31.390]a lot of different new pastas
[00:03:32.700]that have maybe some vegetables in 'em
[00:03:34.470]or some added protein, or added fiber.
[00:03:38.250]And so again, examples of starch in general,
[00:03:40.890]rice, bread, pasta, oatmeal.
[00:03:45.690]So we talked about digestion of carbohydrates very briefly.
[00:03:48.740]So we talked about the monosaccharides
[00:03:50.710]and the disaccharides,
[00:03:52.610]and the end product of that is you get, largely, glucose.
[00:03:58.620]So glucose is our main energy source from carbohydrates.
[00:04:02.030]Same thing from starch, so glucose is your end product,
[00:04:05.430]so you start with these either amylose or amylopectin.
[00:04:08.200]Then you go through a series of reactions
[00:04:12.000]that are catalyzed by an enzyme, I guess.
[00:04:15.210]So amylase being the one enzyme
[00:04:17.580]that kind of starts off that breakdown.
[00:04:20.060]And there's other enzymes involved,
[00:04:21.147]and you get the branch chains,
[00:04:22.560]and so it's more complex than that.
[00:04:25.510]But I think the take-home point here is,
[00:04:27.730]from whatever carbohydrate you have,
[00:04:30.950]simple carbohydrates or starches,
[00:04:33.840]largely, your end product is gonna be glucose.
[00:04:35.760]Especially with starches,
[00:04:36.710]that's the only thing you're gonna get at the end,
[00:04:38.650]so the goal is to break down all these long chains
[00:04:42.870]into individual units to be used by the body.
[00:04:51.050]So if you look at a doughnut,
[00:04:54.680]so if you think again, think about pasta, or your foods.
[00:04:58.440]So in a doughnut, you have, I would say,
[00:05:00.890]two primary components.
[00:05:02.210]So you have your starch component
[00:05:04.350]and you have your sugar component.
[00:05:06.850]So that doughnut itself
[00:05:08.170]is mostly gonna be that starch.
[00:05:09.970]It's gonna be a mix of amylose ad amylopectin,
[00:05:12.320]so it's gonna be probably a wheat-based flower, right?
[00:05:16.090]So there'd be a few other things in there,
[00:05:17.670]but for this purpose, mostly it's that starch.
[00:05:20.230]And then the top's gonna be some sort of, probably sugar.
[00:05:24.300]I'm guessing it's not high fructose corn syrup, depending.
[00:05:27.100]So it's probably gonna be sugar,
[00:05:28.330]so it's glucose and fructose hooked together,
[00:05:31.630]and of course some other food coloring,
[00:05:33.400]and whatever they make sprinkles out of,
[00:05:35.980]I'm not 100% sure.
[00:05:38.400]And so again, just trying to apply what we're learning,
[00:05:41.220]like when you eat a doughnut you have that starch piece,
[00:05:43.010]then you have that sugar piece,
[00:05:44.040]so you're getting a mix of carbohydrates,
[00:05:46.230]you're not getting fiber,
[00:05:48.000]but then the end,
[00:05:48.833]you're mostly gonna have the end product being glucose,
[00:05:53.310]with some fructose in there, if it's high-sugar.
[00:06:00.714]And so when we talk about starches,
[00:06:02.320]there's I think one,
[00:06:03.630]I guess maybe one take-home,
[00:06:05.890]is that we kinda,
[00:06:07.800]we categorizes starches into
[00:06:10.470]not just amylose and amylopectin,
[00:06:12.340]that's more of a structural chemistry sort of a thing,
[00:06:15.270]but as far as application nutrition,
[00:06:18.630]is it refined carbohydrate or is a whole grain?
[00:06:22.250]Have you heard those terms at all?
[00:06:25.960]Some, maybe?
[00:06:27.760]So whole grains, let's define whole grains
[00:06:31.820]so you know what they are.
[00:06:33.840]So whole grain means it's all of the grain
[00:06:37.300]in that food product,
[00:06:38.630]and so if you look at this image,
[00:06:41.600]and so if you start with the three main parts, so bran,
[00:06:44.330]so I guess let's back up.
[00:06:45.560]So the hull is the very outside.
[00:06:47.440]We don't eat that.
[00:06:48.273]That's like the, wanna call it, it's not grass.
[00:06:52.600]I don't know what texture we would call it,
[00:06:54.110]but it's the part we don't eat,
[00:06:55.570]so it's cleared out before we get that product.
[00:07:00.160]But then what we do see is the bran,
[00:07:02.540]so that's this outside piece here,
[00:07:04.930]that thin outside layer,
[00:07:06.870]and bran is something that we like,
[00:07:09.270]because it has fiber.
[00:07:11.490]It has B-vitamins, it has some minerals,
[00:07:14.200]and other phytochemicals in it,
[00:07:16.100]and so one of the reasons why we say
[00:07:18.110]whole grain versus refined carbohydrates, or grains.
[00:07:23.460]The second is the endosperm,
[00:07:25.350]so the endosperm is this big main portion here,
[00:07:28.020]so it constitutes most of a grain,
[00:07:30.850]and it's starchy,
[00:07:31.810]so it's where you get your amylose and amylopectin,
[00:07:35.500]and if you eat mostly refined grains,
[00:07:39.698]so if you eat a doughnut,
[00:07:40.531]then you're really getting a lot of that endosperm piece,
[00:07:42.810]which is that amylose, amylopectin,
[00:07:46.260]and so it's also low in vitamins, minerals, phytochemicals,
[00:07:50.270]so you're not getting all that benefit.
[00:07:52.620]And then, lastly, is this germ,
[00:07:55.510]this piece right here,
[00:07:56.420]and this is also something we want to eat,
[00:07:59.110]so it also has vitamin E, trace minerals,
[00:08:02.240]B vitamins, potassium, and essential fatty acids.
[00:08:05.530]So we talked about essential fatty acids Tuesday,
[00:08:10.690]and so remember it's this omega-6, omega-3 fatty acids
[00:08:15.180]that we can't make in our body,
[00:08:16.490]so we have to eat them from somewhere,
[00:08:17.760]so this is one option.
[00:08:19.530]It's not gonna give us a ton,
[00:08:20.530]but it'll give us a little bit.
[00:08:23.050]And so an example of this
[00:08:26.550]is white rice versus brown rice,
[00:08:28.870]so you've all seen,
[00:08:30.150]I'm sure you've all seen white rice,
[00:08:31.440]so I assume you've seen some brown rice.
[00:08:32.810]So it looks a little different,
[00:08:34.450]hence it's called brown.
[00:08:35.510]It looks tan-ish if you will,
[00:08:37.650]and so it looks that way
[00:08:39.470]because it contains that outer-bran layer,
[00:08:43.578]and so you have more of that fiber component,
[00:08:46.770]that vitamin and mineral component,
[00:08:49.650]and so if you make a choice,
[00:08:51.430]you ideally would choose brown rice over white rice.
[00:08:54.240]Granted, depending what context of,
[00:08:56.310]you're probably not gonna make sushi
[00:08:57.630]out of brown rice, potentially,
[00:09:00.120]or eat sushi with brown rice.
[00:09:01.010]You could, but it just doesn't have that sticking power
[00:09:03.740]that short-grain white rice does.
[00:09:08.530]And so whole grains should be
[00:09:10.210]the first ingredient on the label,
[00:09:11.710]so if you're reading a nutrition label,
[00:09:13.280]then it'll say, like whole wheat,
[00:09:17.000]like the actual whole wheat, not just wheat,
[00:09:19.230]and so you should be able to identify a nutrition label
[00:09:21.520]if it's a whole grain or not a whole grain.
[00:09:24.010]Sometimes it is a little tricky,
[00:09:26.350]but it should be there for you to identify,
[00:09:28.570]if you can't tell by looking at it.
[00:09:32.950]So as you might assume,
[00:09:35.560]we don't eat enough whole grains,
[00:09:37.520]and so this is from,
[00:09:38.670]actually from the dietary guidelines
[00:09:41.040]from the 2015 dietary guidelines,
[00:09:43.220]so we're gonna talk about those next time,
[00:09:45.290]and so this, one of their areas of emphasis
[00:09:47.940]is whole grains over refined.
[00:09:50.760]And so this, let me just show you with,
[00:09:53.940]we can go with the male,
[00:09:54.790]'cause female is pretty close,
[00:09:57.110]and so we have the blue
[00:09:58.330]is the range of intake that's recommended,
[00:10:01.620]so both whole grains and refined,
[00:10:03.720]and so one is like the upper and one's the lower,
[00:10:06.090]'cause we want less refined, more whole grain.
[00:10:09.230]And so the orange is the average refined grain intake,
[00:10:13.520]so obviously, it's higher.
[00:10:15.800]Not obviously, but it is obviously higher by this picture,
[00:10:19.400]And so let's assume,
[00:10:22.854]we'll put you in the 19 to 30 range,
[00:10:24.820]I know you're maybe on this border.
[00:10:26.120]So you're eating seven-ounce equivalence of refined grain,
[00:10:31.560]you should be eating closer to four,
[00:10:35.750]and ounce equivalents are kind of confusing,
[00:10:37.700]but that's how they kinda standardize
[00:10:39.210]for different types of food,
[00:10:40.350]but point is, more refined grain than you need to,
[00:10:43.400]and then if you look at whole grain,
[00:10:44.990]these diamonds, you can see that it's lower
[00:10:49.710]than what's recommended.
[00:10:52.240]And so it's the same for females.
[00:10:54.370]And so it's kinda interesting to see over time
[00:10:56.280]how it's especially high in this middle age,
[00:10:59.870]and then it comes back down when you're older,
[00:11:03.860]but really, the whole grain doesn't go up a whole lot,
[00:11:05.900]so no one is eating enough whole grain.
[00:11:13.420]So that was my short intro into starches.
[00:11:16.340]So we're slightly transitioning into fiber.
[00:11:19.520]Whole grains have fiber,
[00:11:20.690]so it contains some of it,
[00:11:23.050]but fiber itself is at one piece,
[00:11:25.420]that one type of carbohydrate
[00:11:26.770]that's defined as escaping digestion
[00:11:30.490]in the small intestine.
[00:11:31.570]So most everything we eat
[00:11:33.560]gets absorbed in the small intestine.
[00:11:35.580]Not everything, but most, including glucose,
[00:11:39.120]and so fiber is structured in such a way
[00:11:43.700]that it can't be taken up in the small intestine,
[00:11:46.440]and so then it gets to your large intestine
[00:11:48.280]or your colon.
[00:11:51.110]And so partly it's the structure of the fiber,
[00:11:54.420]so how the units are put together.
[00:11:56.800]They can't be broken apart.
[00:11:58.260]There's no enzyme to break 'em,
[00:11:59.790]or they could be kinda protected
[00:12:03.210]by whatever the matrix is in the food, potentially,
[00:12:06.330]so there's various reasons why it gets to your colon,
[00:12:09.400]and so this is a good thing.
[00:12:13.090]So we want more fiber than we actually get.
[00:12:17.150]And so these are, this is called coprolite.
[00:12:21.120]These are human coprolites.
[00:12:22.160]So essentially it's human feces
[00:12:24.610]from about 10,000 years ago.
[00:12:28.260]Why do we care about that?
[00:12:29.490]Well, you can see it looks probably different
[00:12:32.810]than current human feces,
[00:12:34.670]and so you can see like the fibrous structures here,
[00:12:38.130]and it's really representing
[00:12:39.540]that humans thousands of years ago
[00:12:41.840]ate way more fiber than we do now,
[00:12:45.210]and so this is illustrated by this table.
[00:12:51.580]And so if you look at the arrows,
[00:12:53.560]so the American coprolite data one,
[00:12:55.840]it doesn't matter one and two.
[00:12:58.000]Generally, though, if you look
[00:12:59.130]at fiber content, is 100 grams.
[00:13:03.580]So that means every day
[00:13:05.390]these individuals ate about 100 grams or more of fiber.
[00:13:09.350]So you may not understand what a gram of fiber is in food,
[00:13:12.680]maybe yeah, but that's a lot of fiber.
[00:13:15.110]I don't think we would be able to handle that.
[00:13:21.210]And we look at our current U.S. diet,
[00:13:24.970]12 to 18 grams of fiber, and that's not enough.
[00:13:29.460]It's a lot less than we used to eat,
[00:13:31.770]and it's less than what we should be eating.
[00:13:34.840]This paper, I think,
[00:13:35.680]was published in,
[00:13:37.230]over somewhere somewhere in the UK,
[00:13:38.470]so they had the UK diet,
[00:13:39.750]so people over there aren't doing
[00:13:40.760]any better than we are either,
[00:13:42.300]but you can see rural diets, rural African diets,
[00:13:45.510]rural Chinese diets,
[00:13:46.510]so individuals that haven't really adopted
[00:13:50.980]this society or this environment
[00:13:53.800]where we eat like fast food
[00:13:55.810]and processed foods,
[00:13:56.890]and they're still eating
[00:13:58.220]a lot of fruits, vegetables, grains,
[00:14:00.270]and so there's, so some individuals
[00:14:02.130]are still eating a lot of fiber,
[00:14:05.350]but that's not nearly as common
[00:14:07.380]as it used to be.
[00:14:13.380]So how much should we consume?
[00:14:15.600]So women, 25 grams, men, 38 grams.
[00:14:20.290]So why men more than women?
[00:14:23.420]Just because your food intake is more,
[00:14:25.810]so generally we think of it also
[00:14:27.380]as 14 grams per thousand calories.
[00:14:29.400]So you eat more calories,
[00:14:31.050]then therefore you eat more fiber.
[00:14:34.790]So you can see, from our average intake of 12 grams,
[00:14:39.220]or 17, depends on the source,
[00:14:42.390]is that we don't get enough fiber.
[00:14:44.440]So 34 to 48% of recommendation is what we usually get.
[00:14:48.740]And it does differ by individual,
[00:14:50.200]so of course, this is in the United States,
[00:14:51.850]so NHANES is a survey they do nationally
[00:14:54.610]to survey lots of things,
[00:14:56.010]but included is a diet assessment.
[00:14:59.230]And so white or Caucasian, 17 grams.
[00:15:01.780]Black, African American, 14 grams.
[00:15:04.660]Mexican American, 20 grams.
[00:15:07.810]And so there's some differences
[00:15:09.150]based on race and ethnicity,
[00:15:11.240]which I think is maybe important to know,
[00:15:14.160]maybe for yourself or for,
[00:15:16.370]I guess in my world,
[00:15:17.680]when you're speaking with somebody
[00:15:19.060]who's from a certain area,
[00:15:21.190]you can better identify with what they're consuming.
[00:15:25.440]And so 4% of men, 13% of women,
[00:15:27.560]are above the AI.
[00:15:28.940]So AI means adequate intake.
[00:15:31.510]There's just not enough information
[00:15:32.800]to establish the DRIs of the, the reference intakes.
[00:15:37.840]So where do we get our fiber?
[00:15:38.870]Vegetables, fruits, grains, and mixed dishes.
[00:15:41.510]So kinda makes sense,
[00:15:43.070]except for maybe mixed dishes, 'cause it's vague.
[00:15:45.990]So fiber is a nutrient of concern
[00:15:48.040]from the 2015 dietary guidelines.
[00:15:50.430]There's certain nutrients that they said in that report
[00:15:53.750]that they're worried about
[00:15:55.470]we're not getting enough of
[00:15:56.500]or eating too much of,
[00:15:58.590]and so fiber is one of those,
[00:16:00.090]which is probably not surprising.
[00:16:05.632]So why do we care about fiber?
[00:16:08.970]Well, these are just some very general statements,
[00:16:12.460]but fiber can lower circulating cholesterol.
[00:16:17.189]Circulating cholesterol means
[00:16:19.550]the cholesterol that's circulating
[00:16:21.980]through your body
[00:16:22.813]that is important for, for example, heart disease.
[00:16:26.100]Again, we talked about this a little before.
[00:16:27.367]You go to the doctor,
[00:16:28.830]and they can test your cholesterol,
[00:16:31.370]and if it's high, then you may need to take medication
[00:16:34.070]or change your diet, and it's a risk for heart disease.
[00:16:38.550]Fiber does that by reducing cholesterol uptake
[00:16:40.790]in the small intestine, yes.
[00:16:43.236]If fibers cannot be absorbed,
[00:16:45.260]how do they lower circulating cholesterol?
[00:16:48.960]So yeah, so that's a good question.
[00:16:51.640]So if fiber can't be absorbed,
[00:16:53.493]then how does it impact circulating cholesterol?
[00:16:56.600]Which makes sense.
[00:16:57.433]It's like, it's not getting in the body,
[00:16:58.350]then how is it doing anything?
[00:17:02.107]More than you need to know,
[00:17:03.280]but cholesterol in your body
[00:17:05.720]circulates through your intestines,
[00:17:07.910]like over and over and over again,
[00:17:09.930]and so when that cholesterol's in your intestine,
[00:17:12.400]that fiber comes in
[00:17:13.467]and it basically traps it, it pulls it out of your body.
[00:17:19.850]When you have a bowel movement,
[00:17:20.960]then you pull out cholesterol in the fiber,
[00:17:23.120]and so fiber then,
[00:17:24.410]or cholesterol then, can't be reabsorbed by your intestine
[00:17:27.970]and go back into your body.
[00:17:29.560]So it just traps it and pulls it out of your body.
[00:17:33.340]That's actually a very good question.
[00:17:37.040]So fiber can potentially lead to a healthy colon.
[00:17:41.440]Provides healthy byproducts,
[00:17:43.460]so I say that it's not digestive.
[00:17:45.730]In the large intestine,
[00:17:46.563]and it can be modified a little bit
[00:17:48.830]to create some healthy byproducts,
[00:17:51.230]and that can have benefit
[00:17:53.400]both in your colon
[00:17:54.670]and actually through your body.
[00:17:57.440]It can also reduce exposure of unhealthy foods,
[00:18:00.600]so there's some thought,
[00:18:01.460]if you have a bunch of fiber in your food
[00:18:04.200]that can get to your colon,
[00:18:05.340]and whatever things, it may be, let's say meat.
[00:18:07.440]Let's say the sulfur-containing amino acids.
[00:18:09.210]It can maybe interact with that
[00:18:11.360]and make it not as accessible to your intestine.
[00:18:14.930]So two examples of why it's good for a healthy colon.
[00:18:19.400]And there's recommendations for colon cancer
[00:18:23.380]that eating fiber can reduce colon cancer risk,
[00:18:26.130]so it is important.
[00:18:28.310]And also can regulate blood sugar, or blood glucose,
[00:18:31.870]and because fiber is complex
[00:18:34.560]and it's not just sugar,
[00:18:36.040]it takes longer for it to go through the body,
[00:18:39.610]and if you're eating something with sugar
[00:18:41.570]it can maybe slow down the absorption
[00:18:43.690]of other nutrients,
[00:18:44.630]so you don't have this quick rush of glucose into your body,
[00:18:48.090]so one of the reasons why it can regulate blood sugar.
[00:18:54.440]And it doesn't contain a lot of accessible carbohydrates,
[00:18:56.980]so you can't, that doesn't raise your blood sugar either.
[00:18:59.780]So it can be good for your heart, essentially,
[00:19:02.150]with the cholesterol, good for your colon,
[00:19:04.540]and if you wanna link glucose and blood sugar
[00:19:06.940]to diabetes, then it could be good for diabetes,
[00:19:09.690]so all around, something we should eat.
[00:19:13.610]So where do we get this?
[00:19:15.120]I briefly mentioned it,
[00:19:16.440]but this is a little more detailed.
[00:19:18.690]We get it from vegetables, fruit,
[00:19:21.120]grains, which I think is interesting.
[00:19:23.966]I'm just gonna make a couple quick points.
[00:19:26.000]So vegetables includes potatoes, which is fine,
[00:19:29.750]it's kind of starchy,
[00:19:32.030]and that then includes, likely, french fries for example,
[00:19:36.100]so we're probably getting some fiber from our french fries,
[00:19:38.980]which I don't want to encourage anybody
[00:19:41.170]to binge french fries,
[00:19:42.500]but there's a few good things
[00:19:43.936]in french fries, potassium also.
[00:19:47.850]Also, I think interesting,
[00:19:49.610]breads, rolls, and tortillas,
[00:19:52.660]we eat so much of them, again,
[00:19:54.280]it's just that we get,
[00:19:55.190]there's not a lot of fiber in all of them,
[00:19:56.570]it's just such a volume
[00:19:58.000]that we get fiber from them.
[00:20:00.840]And then cereals, they can have a lot of fiber
[00:20:02.870]depending what cereal.
[00:20:04.520]Some protein foods that have beans, made of beans,
[00:20:07.730]these we eat just so much of too
[00:20:09.210]that we get some fiber,
[00:20:10.570]but they're not really a great source.
[00:20:12.200]And then snacks, and then pizza,
[00:20:13.840]'cause we eat so much pizza.
[00:20:16.930]Does the dining hall,
[00:20:18.240]if you eat at the dining hall, serve good pizza?
[00:20:24.466]No.
[00:20:25.470]No, no?
[00:20:27.110]That's unfortunate, okay. Sometimes.
[00:20:29.220]Okay (chuckles).
[00:20:30.640]Well, maybe that should drive you
[00:20:31.770]to eating better things,
[00:20:33.110]like fruits and vegetables, and plant-based proteins.
[00:20:37.650]Does this mean we eat high quantities
[00:20:38.960]of fruits and vegetables because they're at the top?
[00:20:41.570]Not necessarily, there's just,
[00:20:43.030]there's more fiber in these
[00:20:43.950]so that what we do eat contributes.
[00:20:46.200]We should eat more fruits and vegetables,
[00:20:48.840]says every dietician in the world.
[00:20:52.650]So I think fiber is interesting
[00:20:54.370]because it can be found in various foods,
[00:20:59.910]and so when you look at a box,
[00:21:02.530]and I don't have one here,
[00:21:04.250]but sometimes on food you see
[00:21:07.391]"good source of fiber."
[00:21:09.237]I don't know if you ever noticed that.
[00:21:11.094]It'll say good source of other nutrients too,
[00:21:15.020]or, "An excellent source of fiber."
[00:21:16.507]And so there's certain rules to be able to say that,
[00:21:18.960]so you can't just randomly, as a company,
[00:21:20.800]say, you know, a doughnut is a good source of fiber
[00:21:24.530]unless it has a certain percentage
[00:21:27.140]of what you need in a day, so this daily value.
[00:21:30.300]And so 10 to 19% of fiber has to be provided
[00:21:32.950]to say it's a good source of fiber.
[00:21:34.660]To say it's an excellent source,
[00:21:36.080]it has to be 20% or more of the daily value.
[00:21:40.610]And so if you look at this label,
[00:21:43.550]so you can see fiber is three grams,
[00:21:47.280]and so technically, that could count
[00:21:49.960]within this good-source-of-fiber range.
[00:21:52.730]And so if you look at this,
[00:21:55.550]do you have any idea what it might be?
[00:22:00.100]Between the ingredients and the nutrition facts,
[00:22:03.090]could we make some educated guesses?
[00:22:10.850]It's okay if you're wrong.
[00:22:16.100]So maybe the,
[00:22:20.080]the red, blue, yellow food coloring.
[00:22:24.450]Does that help?
[00:22:26.070]And you eat it with milk.
[00:22:30.530]Fruit Loops, maybe, yeah.
[00:22:33.470]So this is Fruit Loops,
[00:22:36.450]but they are able to say it's a good source of fiber
[00:22:40.170]because there's three grams of fiber in there.
[00:22:43.080]So technically yes,
[00:22:44.980]but you're also promoting a product
[00:22:46.930]that has sugar and maybe no other redeeming value,
[00:22:50.810]and a lot of random things.
[00:22:52.300]Not random, they're intentional,
[00:22:54.010]but maybe not things you always wanna eat.
[00:22:57.620]It's not a flawless system,
[00:23:00.080]but those are the rules.
[00:23:03.280]I think that's a common complaint with cereals,
[00:23:05.450]is you can put good source of fiber on a lot of cereals
[00:23:08.900]that may not be as good to eat, necessarily.
[00:23:14.050]And so this table,
[00:23:16.010]so my point here is that you can take one food
[00:23:19.090]and switch it for another food,
[00:23:21.840]and you can get more fiber
[00:23:24.300]without too much effort.
[00:23:25.880]So let's say you eat white rice
[00:23:30.920]and want to change to brown rice.
[00:23:32.720]Then you get three more grams of fiber per serving.
[00:23:37.460]So if you go from flower to corn tortilla,
[00:23:40.920]or chili without beans to beans,
[00:23:43.780]and types of bread,
[00:23:44.720]and apple juice versus apple.
[00:23:46.820]So I would say, in the past,
[00:23:48.730]I always thought, oh,
[00:23:49.563]I don't think it makes any sense to like,
[00:23:50.900]if people like white rice, let 'em eat white rice.
[00:23:53.930]Fine, but if you look at this,
[00:23:56.030]you can make a lot of small changes,
[00:23:57.880]and then you could, just from this,
[00:23:59.530]you can increase from 6.4 grams to 23 grams of fiber,
[00:24:03.350]just by making those little different choices.
[00:24:07.240]Plus not listed, there's a lot of different foods
[00:24:08.860]that have actually a lot of added fiber,
[00:24:10.690]which could get you actually quite far
[00:24:13.010]on your path to eating what you need.
[00:24:18.840]I'm not really talking about,
[00:24:20.180]'cause fiber, the complexity of fiber.
[00:24:23.050]Fiber's just, it's not just fiber, like, a-thing.
[00:24:25.810]There's many many types of fiber
[00:24:27.690]that can have many different impacts,
[00:24:29.270]so not all fiber impacts serum cholesterol,
[00:24:32.290]or your circulating cholesterol, for example.
[00:24:34.680]And so just as an example to make a statement
[00:24:37.980]that they're all different,
[00:24:39.840]and they do different things,
[00:24:41.750]so they could be soluble or insoluble.
[00:24:45.110]So they can, if soluble, they can hold water.
[00:24:47.570]They may be able to form gels,
[00:24:48.970]and this is what lowers certain cholesterol,
[00:24:51.050]and if they're insoluble,
[00:24:52.540]then they're bulking, and they increase transit time.
[00:24:55.430]So what does that mean?
[00:24:56.550]So between the time you eat something
[00:24:58.710]and the time it leaves your body,
[00:25:00.320]that time is sped up, basically.
[00:25:03.370]Which is good, because if you are,
[00:25:05.880]if you have issues with constipation,
[00:25:07.310]then you need something that moves things along faster,
[00:25:09.670]and it's better for your colon.
[00:25:12.560]Also, fiber can be fermentible,
[00:25:14.380]so it can be processed in your large colon,
[00:25:16.680]and creating these beneficial byproducts that I mentioned.
[00:25:19.870]They happen to be short-chain fatty acids,
[00:25:21.720]which we won't talk about in detail,
[00:25:23.220]but they could also, so they can be good for you.
[00:25:26.120]And so I'm gonna just touch on this one right here,
[00:25:31.300]the cilium, or oats.
[00:25:33.271]They're different, but the cilium,
[00:25:36.032]they fall in the same category,
[00:25:38.570]and so have you heard of Metamucil?
[00:25:44.810]Anybody heard of Metamucil?
[00:25:46.460]Tim, you've heard of, okay.
[00:25:49.180]Have you tasted it?
[00:25:51.260]Okay.
[00:25:52.093]So Metamucil is one example
[00:25:54.320]of all the fibers that you can buy,
[00:25:56.490]if you wanna buy a fiber supplement.
[00:25:58.030]Do you wanna buy a fiber supplement?
[00:26:00.300]Not necessarily, if you eat enough fiber,
[00:26:02.350]but some people have concerns,
[00:26:04.970]like high cholesterol, or they are constipated.
[00:26:09.780]Maybe they think it's gonna help their blood sugar.
[00:26:13.420]And so it's interesting if you look at that, and on here,
[00:26:17.030]it says helps support appetite control,
[00:26:20.930]heart health by lowering cholesterol,
[00:26:22.860]healthy blood sugar levels, and digestive health.
[00:26:25.920]So there's a lot of regulations
[00:26:27.730]on what you can say on a label and what you can't.
[00:26:31.030]So everything that's said is like, "healthy levels,"
[00:26:34.930]so they can't say, "reduces diabetes risk,
[00:26:39.297]"helps with heart disease."
[00:26:41.370]It has to be very just general statements,
[00:26:43.240]so that's why everything's said that way.
[00:26:46.730]So Metamucil is commonly used,
[00:26:49.530]so that's why I have it up here,
[00:26:51.120]and so you see that dietary fiber, six grams,
[00:26:55.440]soluble fiber is five grams,
[00:26:58.460]and this is per two rounded teaspoons,
[00:27:00.920]so it comes from cilium husks.
[00:27:03.000]It is considered soluble.
[00:27:04.660]Somewhat fermentable, so it can be modified
[00:27:06.770]in the large intestine,
[00:27:08.910]and so depending on what you're using it for,
[00:27:11.970]according to this, two rounded teaspoons is a serving.
[00:27:16.040]So you can buy it in powder, or you can buy it in capsules,
[00:27:19.450]bars, wafers, all sorts of things.
[00:27:21.810]So I think we need to break up the lecturing,
[00:27:26.390]me talking at you.
[00:27:27.840]I would like to offer,
[00:27:29.890]if you would like to try some, to come try some.
[00:27:32.690]I would expect that at least half of you
[00:27:34.940]should probably try this, like,
[00:27:36.380]don't you want to try something different and interesting?
[00:27:39.280]So who wants to try some?
[00:27:42.270]I will have you come up so I'm not, well.
[00:27:45.228](Andreia speaks faintly)
[00:27:46.799]You can either come up,
[00:27:47.655]or I can bring little servings.
[00:27:50.370]Yeah, we could do that. Do you wanna pour out?
[00:27:51.686]Gonna pour it out.
[00:27:52.540]Let's do that.
[00:27:54.144]And Mike can fix us the video later.
[00:27:57.250]He can edit later, like, this part out.
[00:28:01.810]Like us preparing, the part.
[00:28:03.980]We're still gonna capture your faces, drinking it.
[00:28:09.211](Andreia laughs)
[00:28:10.862]How do you wanna do it?
[00:28:12.940]I can just put--
[00:28:13.950]Do you wanna pour some of that
[00:28:15.350]that you prepared already, out,
[00:28:17.570]for them to try?
[00:28:18.510]Yeah, actually,
[00:28:19.343]that might be easier. And then we offer water,
[00:28:21.354]as well, on the side. So what we're gonna do,
[00:28:22.720]so (chuckles), spoiler alert,
[00:28:25.880]I've made some already,
[00:28:27.780]so that you see what it's like.
[00:28:29.950]I did put two teaspoons,
[00:28:31.290]and it's probably not quite a cup,
[00:28:32.620]so it's a little more than they recommend,
[00:28:35.100]but so if you look at this (students laugh softly),
[00:28:39.490]but you already agreed,
[00:28:40.680]so we're gonna pass them out.
[00:28:42.840]I just want you to taste it,
[00:28:44.190]and we'll give you some water.
[00:28:45.250]I'll just stick it in some of these containers.
[00:28:48.630]Just a little taste.
[00:28:53.390]And not all fiber is gonna have
[00:28:54.640]this gel-forming capacity.
[00:28:58.600]I just, I have a personal opinion on this.
[00:29:01.220]I think Metamucil's fine,
[00:29:03.480]but I think we don't think about what we recommend,
[00:29:06.230]and we just give, we just say this,
[00:29:08.640]and it's just not the most appealing fiber,
[00:29:10.477]but there's a lot of new fiber out there
[00:29:12.520]that's not as gely. I'll go eat this.
[00:29:15.260]So another thing to think about is,
[00:29:16.850]when you're eating something, you're taking a supplement,
[00:29:21.460]once you stop doing it,
[00:29:22.760]then the benefit goes away, generally.
[00:29:26.250]So you have to drink, or eat this, every day.
[00:29:31.260]Maybe twice a day.
[00:29:32.835]Wanna try? So, you know,
[00:29:34.170]is that maintainable,
[00:29:35.920]if you don't like it are you gonna do it
[00:29:38.394]every single day?
[00:29:41.470]Some people might if they're really motivated,
[00:29:43.460]but some people might not.
[00:29:45.710]Does anybody else need one?
[00:29:48.360]Okay, so let's summarize what we've learned thus far.
[00:29:54.380]So carbohydrates come in various forms,
[00:29:56.560]so simple carbohydrates are the sweet carbohydrates,
[00:30:00.520]or short-chain, and we also have starches,
[00:30:03.710]which is the longer chain,
[00:30:04.810]amylose and amylopectin, which aren't sweet,
[00:30:07.420]and then we have what we call fiber,
[00:30:11.120]which is a certain subset that is packaged
[00:30:15.270]or created differently
[00:30:16.170]such that it's beneficial for health.
[00:30:18.960]So simple carbohydrates and starches
[00:30:20.870]contribute to blood sugar,
[00:30:22.190]so we get glucose from them,
[00:30:25.450]which isn't necessarily bad,
[00:30:26.900]but we eat way too much sugar,
[00:30:28.850]and so whether it's from table sugar, or sucrose,
[00:30:31.850]or from high-fructose corn syrup.
[00:30:33.900]So maybe this impacts health.
[00:30:36.330]I'm not saying in every single case,
[00:30:37.900]depending on how much we eat in our genetics,
[00:30:40.950]but just read the nutrition facts label for information.
[00:30:45.350]And in relation to fiber,
[00:30:47.990]we don't eat enough fiber,
[00:30:49.680]so eat more fruits and vegetables and whole grains.
[00:30:52.670]Read nutrition labels for how much fiber is on things,
[00:30:58.040]and then not all fibers are the same.
[00:31:01.230]And so not everything is cilium and Metamucil,
[00:31:04.840]so there's different fibers out there,
[00:31:06.980]and I think one of the great things about eating food,
[00:31:08.870]this is one type.
[00:31:09.850]Then you get a lot of different types of fiber
[00:31:12.570]in one thing.
[00:31:14.310]So that's one of the benefits of eating fiber, in food form.
[00:31:21.420]All right, we're completely switching gears
[00:31:23.150]and talking about vitamins and minerals.
[00:31:26.280]So vitamin and minerals are considered micronutrients,
[00:31:30.810]and so we just talked about macronutrients,
[00:31:32.840]our carbohydrates, our lipids, and our proteins,
[00:31:36.000]and alcohol, put it in there,
[00:31:38.380]and these are our micronutrients,
[00:31:40.400]and they're micro because we need them in small amounts,
[00:31:44.350]so I have just some definitions up here,
[00:31:46.470]just so you have a context.
[00:31:49.040]A micronutrient is a chemical element or substance
[00:31:52.630]required in trace amounts
[00:31:54.250]for the normal growth and development
[00:31:56.390]of living organisms.
[00:31:58.810]And so what we're gonna talk about
[00:32:00.820]are things that are needed in the body,
[00:32:05.440]so they're essential,
[00:32:07.530]and so types of micronutrients are vitamins and minerals,
[00:32:11.600]so you can see the definitions there.
[00:32:13.660]Groups of organic compounds,
[00:32:15.100]which are essential for normal growth and nutrition.
[00:32:17.550]Required in small quantities in the diet,
[00:32:19.150]because it can't be made by the body.
[00:32:20.850]Those are vitamins and minerals.
[00:32:22.390]Are similar, but they're different.
[00:32:25.130]But they're similar in that we need them in small amounts,
[00:32:27.720]and we don't make them in the body,
[00:32:30.532]so they're needed for our functions, to live, essentially.
[00:32:36.770]And so we have a lot of vitamins and minerals that we need.
[00:32:45.960]I have just listed some of these here.
[00:32:47.950]Not all of them necessarily,
[00:32:50.220]so with the vitamins, I don't know,
[00:32:53.150]does vitamin A, vitamin D,
[00:32:56.130]have you heard of those before?
[00:32:58.240]Okay, so we have vitamin A, vitamin D,
[00:33:01.100]vitamin E, vitamin K, vitamin C,
[00:33:04.530]and then vitamin B is one
[00:33:07.450]where they just put a bunch of different vitamins
[00:33:09.770]into vitamin B, so it's B1, B2, B6, B9,
[00:33:14.030]and so I list them as the actual words.
[00:33:18.960]We actually aren't gonna talk about them, except for folate,
[00:33:22.490]but this last one, cobalamin, is B12,
[00:33:25.490]which I think is on here,
[00:33:26.730]we're gonna maybe touch on.
[00:33:29.130]And minerals, so we need sodium,
[00:33:31.590]so that's like salt, kind of,
[00:33:34.540]but we happen to get too much of that.
[00:33:36.130]I don't have that in today's talk.
[00:33:39.260]We may cover it next week in dietary guidelines,
[00:33:42.260]'cause it's something that emphasize.
[00:33:44.300]Potassium we don't get enough of,
[00:33:46.020]chloride we don't really talk about.
[00:33:48.770]It's not something we're concerned about, necessarily.
[00:33:51.170]I'm gonna touch on calcium, though,
[00:33:54.140]because it's something we don't get enough of,
[00:33:56.070]but also phosphorus, magnesium,
[00:33:58.810]and also we're talking about iron, so, yes?
[00:34:03.230]Random question, but,
[00:34:08.443]just like completely random question.
[00:34:11.900]Isn't if like your eye starts twitching,
[00:34:14.810]you need more potassium or something like that?
[00:34:18.190]That is a very random question,
[00:34:20.060]you're right. (students laugh)
[00:34:23.100]I have not read about potassium and eye twitching.
[00:34:27.370]The closest I can get to that
[00:34:28.840]is there's some evidence
[00:34:30.490]for potassium and cramping,
[00:34:33.030]like muscle tightening,
[00:34:36.670]so they say if you get a cramp then you eat a banana.
[00:34:41.340]Science behind that, maybe some,
[00:34:42.830]maybe it's probably people just inflate that.
[00:34:47.660]That's the closest I can get
[00:34:48.770]to maybe like some sort of movement
[00:34:50.870]related to potassium,
[00:34:53.480]so I don't know the answer to that.
[00:34:58.397]There're a lot of things in nutrition
[00:34:59.230]that there's so many little pieces and components
[00:35:01.940]that it's hard to be an expert in everything.
[00:35:04.410]I'm guessing we'll be hard-pressed
[00:35:05.750]to find an expert in potassium and eye twitching.
[00:35:09.980]So I'm really just gonna talk about four of these,
[00:35:12.580]because we don't want just to hear
[00:35:14.920]a list of vitamin after vitamin or mineral, mineral,
[00:35:17.120]'cause it's not exciting.
[00:35:19.790]So I'm gonna talk about folate,
[00:35:21.380]vitamin D, calcium, and iron,
[00:35:24.060]and so I say here
[00:35:26.420]what don't we get enough of?
[00:35:28.440]And I say that as a general statement.
[00:35:30.410]Obviously, some people get enough of them,
[00:35:32.020]but those are things that we just don't always
[00:35:34.530]generally get enough of,
[00:35:36.030]depending, again, who we are.
[00:35:39.760]So we're talking just a couple slides on folate.
[00:35:42.760]Folate is also known as B9,
[00:35:46.670]which I'll be honest,
[00:35:47.503]I forget which, B9, B6,
[00:35:49.530]because we don't, it's not important, I guess,
[00:35:52.270]in the application world,
[00:35:53.640]and so when I'm talking about these
[00:35:57.140]I'm trying to make them, again, applicable to you,
[00:36:00.180]and so what this may or may not
[00:36:02.700]be applicable to you on here,
[00:36:03.880]but maybe in a few years it might be.
[00:36:05.200]So we have folate in two forms.
[00:36:09.070]We have the folate that's in food
[00:36:11.010]and the folate that's in supplements,
[00:36:12.640]and they look slightly different.
[00:36:14.660]So if you look at the hydrogens on the folate,
[00:36:16.980]you can see that on the folic acid
[00:36:19.110]that there's now the hydrogen,
[00:36:20.310]so this is a reduced form of this compound.
[00:36:25.080]This is an oxidized form.
[00:36:27.740]And so if we eat food, we'll get folate.
[00:36:29.690]If we eat supplements, we'll get folic acid.
[00:36:33.070]Why does that matter?
[00:36:35.450]So folate in food is bioavailable at about 50%,
[00:36:41.520]meaning what you eat versus
[00:36:43.240]what you actually get in your body is like 50%,
[00:36:47.410]but folic acid has a higher bioavailability,
[00:36:50.530]so you get folic acid from a supplement.
[00:36:55.730]Here's a multivitamin.
[00:36:57.680]Let me see how much.
[00:36:59.070]So this one, as I say this, this has folate in it,
[00:37:02.587]and not folic acid.
[00:37:04.340]At least, this is what it says.
[00:37:05.600]Now I don't trust it, but 400 micrograms,
[00:37:09.540]which is what one needs in a day, for folate.
[00:37:13.040]So largely, folic acid is what is fortified,
[00:37:15.980]so you add it to foods, like cereal for example.
[00:37:19.680]And so again, why is this important?
[00:37:22.710]It's important to us to have enough of it,
[00:37:26.530]but it's really important
[00:37:27.550]for pregnant women to have enough of it,
[00:37:30.440]so again, maybe not relevant to you now,
[00:37:31.940]but maybe five years from now, or whenever,
[00:37:34.360]it may be really important,
[00:37:35.780]so if we don't have enough folate,
[00:37:37.300]then you have a greater risk of neural tube defects,
[00:37:40.640]so meaning the fetus will,
[00:37:44.470]and so if as a mother
[00:37:46.540]you don't have enough folate in your body,
[00:37:48.510]you don't give enough to the fetus when it's growing,
[00:37:51.030]and that results in neural tube defects,
[00:37:53.300]which are important,
[00:37:54.270]so you may have a fetus
[00:37:56.610]that doesn't have a fully-formed brain,
[00:37:58.770]'cause it's your neural tube
[00:38:00.760]runs from your head all the way down here to,
[00:38:03.390]we call it your tail,
[00:38:06.030]and so in your spinal collum,
[00:38:08.640]and so spinal bifida is where
[00:38:10.780]along that neural tube where it doesn't form down there,
[00:38:15.470]and so that, you can have that in your offspring.
[00:38:17.890]You could have pre-term delivery,
[00:38:19.970]the fetal growth could be retarded,
[00:38:22.040]so it's slowed down in an inappropriate way.
[00:38:26.460]And so what is important about this, also,
[00:38:29.210]is that this neural tube, when this fetus closes,
[00:38:33.430]not very long after conception.
[00:38:35.760]And so, this is, again, not in your world,
[00:38:38.110]but at conception, you may not know,
[00:38:40.687]and then you may not know you're pregnant for a month.
[00:38:44.040]And so in that month, you're pregnant and don't know it,
[00:38:47.500]not getting folate, 'cause you don't know you're pregnant,
[00:38:50.160]and it could have detrimental effects to your offspring.
[00:38:53.370]So women of childbearing age
[00:38:56.050]are recommended to have a folate supplement
[00:38:57.980]if they don't get enough from food.
[00:39:04.290]So because of this,
[00:39:06.210]so it takes a lot, for, one could say,
[00:39:08.790]the government to step in and do something,
[00:39:11.190]depending on what it is,
[00:39:13.200]so the government came in and said
[00:39:14.480]we're gonna fortify food with folate, or folic acid,
[00:39:18.120]so we're gonna make it mandatory
[00:39:19.820]that certain foods have folic acid added to them,
[00:39:23.920]and so the goal was to increase intake of folate
[00:39:27.110]to 400 dietary folate equivalents,
[00:39:30.770]and that's just a term is used
[00:39:32.070]because folic acid and folate are different things,
[00:39:34.010]so it's hard to put in numbers to them.
[00:39:36.720]And so overall, 400 micrograms of folate
[00:39:39.750]is what we want, or .6 of folic acid.
[00:39:43.280]And so this was done a long time ago.
[00:39:46.030]Not as long time ago in my world maybe as yours,
[00:39:48.490]but 1998, the FDA said, all right,
[00:39:50.660]let's add folate, or folic acid,
[00:39:53.030]to breads, flowers, pastas,
[00:39:57.710]but, you know, they don't wanna put a ton in,
[00:39:59.820]so not getting over that 400,
[00:40:02.320]and so what they were hoping
[00:40:03.390]is to increase dietary folate by 100 micrograms a day,
[00:40:07.500]which they actually found out
[00:40:08.820]they increased it by 190,
[00:40:10.530]which, compared to 400 is what they need,
[00:40:13.160]then it's pretty good.
[00:40:14.800]So what do we eat now?
[00:40:16.130]About 447, so kind of achieved our goal.
[00:40:19.930]I'm saying our, like I was involved,
[00:40:21.450]but the individuals consumed enough folate
[00:40:25.950]on a general basis.
[00:40:28.410]Although in pregnancy you need a little bit more, 600.
[00:40:31.150]So you can see here this is serum folate,
[00:40:32.940]so how much folate is in your blood?
[00:40:35.100]And so over the time, it went up,
[00:40:38.480]once this fortification happened.
[00:40:43.610]So this was successful.
[00:40:45.290]So this is a label,
[00:40:47.650]so on the very right-hand side,
[00:40:49.580]you can see, it's kind of hard to read,
[00:40:51.300]folic acid, 20%,
[00:40:53.300]so this, it happens to be Wonderbread,
[00:40:55.530]so this particular bread provides 20%
[00:40:58.160]of what we need for folic acid.
[00:41:02.030]And I just put the ingredients,
[00:41:03.680]so you can see folic acid underlined here, up there,
[00:41:07.730]and so it is added to it.
[00:41:11.370]I think also interesting,
[00:41:12.540]when bread should be, what is bread made out of?
[00:41:15.690]Flour, salt, water, like a french bread?
[00:41:19.440]Flour, salt, water, yeast?
[00:41:23.260]When you buy it at the store
[00:41:24.093]it has to last a long time,
[00:41:25.610]and so instead of that,
[00:41:27.530]then you end up with a lot of this,
[00:41:31.440]which may or may not be bad,
[00:41:36.120]depending on your view on that.
[00:41:40.424]So that was all I have on folic acid and folate,
[00:41:43.520]so just again, take home,
[00:41:44.670]really important, especially if you're a woman,
[00:41:46.350]so if you don't get enough in your diet,
[00:41:49.630]which might talk about a lot,
[00:41:51.300]but sometimes, it's in beans and in greens,
[00:41:55.340]and you know, it's probably actually best
[00:41:57.460]to probably get it from fortified foods.
[00:42:04.350]Okay, have you heard anything about vitamin D?
[00:42:11.900]Just in the news, or?
[00:42:16.270]That it's important, or we don't get enough of it?
[00:42:25.680]Vitamin D has kinda been a hot vitamin,
[00:42:28.819]in recent years, just because people are saying,
[00:42:32.077]"Oh, it cures heart disease,
[00:42:34.127]"it cures cancer," I mean, not everyone says that,
[00:42:36.210]but some people do,
[00:42:37.260]and so one of the important things
[00:42:41.210]is that we don't eat enough of it.
[00:42:42.380]That's pretty straightforward.
[00:42:44.830]And so another reason why people are concerned.
[00:42:47.930]So also wanna think,
[00:42:48.763]the interesting things about vitamin D,
[00:42:50.330]you can get it from food,
[00:42:51.610]like all of our other vitamins and minerals,
[00:42:54.070]but you can also get it from the sun.
[00:42:55.730]Did you know that?
[00:42:58.550]There's a couple nods.
[00:43:00.503]So from the sun, we have, in our skin,
[00:43:04.560]we have this structure,
[00:43:06.700]so it's 7-dehydrocholesterol, technically,
[00:43:09.830]and then so it's in your skin,
[00:43:11.960]you have sun exposure, to UVB rays, specifically.
[00:43:15.880]Then it changes this structure
[00:43:17.840]into what's called previtamin D,
[00:43:20.440]which is then converted to vitamin D3 in your body,
[00:43:24.310]and so I wanna say here that it's not possible,
[00:43:28.050]because to over-convert vitamin D
[00:43:31.770]and then have toxic levels in your body from the sun.
[00:43:35.000]So if you're out in the sun a lot,
[00:43:36.750]which none of us are, probably right now,
[00:43:38.470]but say in the summer,
[00:43:39.800]then you're not gonna get vitamin D toxicity from the sun.
[00:43:43.800]It's a regulated process,
[00:43:46.650]which is different than in what you eat.
[00:43:47.517]If you eat something, you eat too much of it,
[00:43:49.510]then you could have toxic levels.
[00:43:53.420]So how much should we have?
[00:43:54.620]I said we don't get enough,
[00:43:57.170]and so again, if we target you,
[00:44:00.500]or I guess us, 'cause it's a big range,
[00:44:02.400]19 to 70 years,
[00:44:04.410]it's either 15 micrograms or 600 IUs.
[00:44:08.290]I put 'em both up,
[00:44:09.123]because we always talk in IUs,
[00:44:11.120]but they just changed it,
[00:44:12.750]and everything on the label is gonna be in micrograms,
[00:44:16.000]so it gets confusing.
[00:44:20.230]And so I have mostly targeting the 600,
[00:44:24.470]because that's, again, what we usually talk in,
[00:44:26.930]and so why is it important?
[00:44:29.880]Well, one, we talk about infants.
[00:44:31.970]I know we talk about infants a lot,
[00:44:33.210]but these are important for infants too.
[00:44:35.680]Then so we say breast milk
[00:44:38.300]is the best source of nutrition for infants,
[00:44:41.640]so zero to 12 months.
[00:44:43.440]But actually, I mean, it is,
[00:44:45.120]but it's actually,
[00:44:46.450]you also have to take a vitamin D supplement as an infant,
[00:44:49.640]'cause breast milk doesn't have enough.
[00:44:51.730]So it's interesting how it's the perfect food,
[00:44:54.680]and we say don't use formula unless you have to,
[00:44:57.600]but yet you actually need vitamin D,
[00:45:00.100]and you need iron as well, as a supplement.
[00:45:02.490]So I think that's kinda interesting.
[00:45:05.740]So for you though, at your age,
[00:45:07.420]you need 600 IUs, or 15 micrograms.
[00:45:11.290]Either way that you want to describe it.
[00:45:16.090]So how much do we eat?
[00:45:18.420]So let's go,
[00:45:21.190]males, 20, they're all the same pattern.
[00:45:25.285]What we get in food is about 200,
[00:45:28.440]this again, this is IUs,
[00:45:31.100]just international units.
[00:45:33.650]From food and supplements,
[00:45:34.780]so those that take a vitamin D supplement.
[00:45:36.710]Does anybody take a vitamin D supplement?
[00:45:39.710]That wants to disclose that?
[00:45:40.830]Okay, so one person, okay,
[00:45:43.310]which may be a vitamin D calcium supplement.
[00:45:45.570]I don't know, 'cause that's sometimes how they're packaged,
[00:45:47.740]not all the time.
[00:45:49.380]So that really increases the amount of vitamin D,
[00:45:52.800]and the recommendation's in tan.
[00:45:54.590]So you can see that if we're not supplementing,
[00:45:57.070]generally, we're all down here.
[00:45:59.370]And so they're similar for females,
[00:46:00.860]and then everyone over age two,
[00:46:02.640]so we're eating about a third of what we need.
[00:46:04.930]And about 35% are taking a vitamin D supplement,
[00:46:08.630]which is actually, I think pretty high,
[00:46:09.930]considering, for a supplement.
[00:46:12.980]But that means the majority aren't taking a supplement,
[00:46:15.970]and thus have low vitamin D intake.
[00:46:23.560]So in general, I mentioned we're deficient in vitamin D.
[00:46:26.120]So not only do we not eat enough,
[00:46:27.760]we then thus are deficient.
[00:46:30.620]Meaning we don't have enough vitamin D
[00:46:32.720]circulating around our body
[00:46:34.010]to do what it needs to do.
[00:46:37.206]Why is that?
[00:46:38.750]Why do we not have enough?
[00:46:40.610]There could be many reasons.
[00:46:43.240]We could be not drinking milk,
[00:46:46.670]or not drinking a milk
[00:46:47.830]that has vitamin D added to it,
[00:46:49.410]like an alternative milk.
[00:46:51.960]Some people could have lactose intolerance,
[00:46:54.220]which would then have them not drink milk,
[00:46:58.390]and also, maybe being a vegan.
[00:47:00.710]So reasons why you may not have vitamin D in your diet.
[00:47:05.040]And I'll talk about vitamin D sources.
[00:47:08.020]Older adults, they can't synthesize vitamin D the same way.
[00:47:11.930]As we age, things start to break down.
[00:47:14.420]This is one of them.
[00:47:15.650]And also intake gets lower,
[00:47:18.470]so as you get to be 70 or over, not always,
[00:47:22.780]but you eat less sometimes.
[00:47:24.260]Maybe your dentician isn't right,
[00:47:27.230]meaning your teeth or your dentures,
[00:47:29.330]whatever it is, doesn't function, limits your eating.
[00:47:34.670]Also older adults tend to not go outside.
[00:47:37.390]Maybe you're grandparents,
[00:47:38.480]maybe they're outside a lot,
[00:47:39.680]but maybe some of your grandparents
[00:47:42.250]maybe stay in the house.
[00:47:44.540]Older people, not older people,
[00:47:46.110]other people with limited sun exposure.
[00:47:48.360]Anybody that sunscreen.
[00:47:50.060]So like we slather up our children with sunscreen,
[00:47:54.080]but they're also not getting vitamin D that way.
[00:47:57.790]But they're not getting cancer from the sun, so that's good.
[00:48:02.320]If you wear a lot of clothes,
[00:48:04.370]a lot of clothes meaning long sleeves, pants,
[00:48:07.280]and if you basically live indoors.
[00:48:10.760]So winter in Nebraska,
[00:48:12.970]probably you're not going outside a whole lot,
[00:48:15.460]except for this weekend was really nice.
[00:48:16.760]Hopefully some of us got outside.
[00:48:19.890]Even then, we were probably wearing shorts and t-shirt.
[00:48:22.670]Also, individuals with darker skin,
[00:48:25.170]they have more melanin,
[00:48:26.170]and that reduces the ability
[00:48:28.510]to make vitamin D from the sun.
[00:48:32.380]And obesity, which I think is an interesting one.
[00:48:35.050]And so if someone's obese,
[00:48:38.200]the vitamin D they do consume
[00:48:40.200]is sequestered in fat,
[00:48:43.400]or retained in the fat,
[00:48:44.750]so they have the vitamin D somewhere in the body.
[00:48:46.840]It's just not being released to be used,
[00:48:49.270]so it stays in the fat.
[00:48:52.040]So another negative component of obesity.
[00:48:56.730]And then just other health conditions.
[00:48:58.430]Some people have cystic fibrosis,
[00:49:00.410]so they don't have a mucus,
[00:49:01.610]like they can't absorb things in your intestine.
[00:49:04.250]Crohn's disease is a disease of your intestine
[00:49:07.620]where you also can't absorb things,
[00:49:09.500]or depending on the stage of Crohn's, like inflammation.
[00:49:13.220]And then people that have kidneys that don't work as well,
[00:49:16.440]so people that maybe have diabetes that was not controlled,
[00:49:20.470]and that's because vitamin D
[00:49:21.860]is metabolized by the kidney.
[00:49:24.070]And so a lot of reasons
[00:49:25.370]why we may not have enough vitamin D.
[00:49:29.500]So again, why is this important?
[00:49:34.350]We talked, I think we talked historically,
[00:49:35.940]about nutrients, and micronutrients,
[00:49:38.500]vitamins and minerals,
[00:49:39.540]in the context of history.
[00:49:42.300]So for example, rickets is like
[00:49:45.260]the big example for a deficiency in vitamin D,
[00:49:48.740]and that means, and this is showing you,
[00:49:51.420]so this is normal bone, your femur,
[00:49:54.460]and then in rickets, it's a softening of the bone,
[00:49:56.820]and then one of the hallmarks,
[00:49:59.680]individuals are bowlegged,
[00:50:02.350]and so the bone does not form correctly from birth,
[00:50:07.720]and so there's not enough vitamin D
[00:50:09.330]to have that bone formation,
[00:50:11.110]because vitamin D is essential for bone, as is calcium.
[00:50:15.320]But also, maybe fractures as you age,
[00:50:17.590]so we talked about calcium, which I'll touch on next,
[00:50:20.060]but vitamin D as well,
[00:50:22.200]increase in fractures as you age.
[00:50:25.810]Again, you're young,
[00:50:26.680]but you're aging, so it's important to make sure
[00:50:30.910]you get enough now,
[00:50:31.830]because that sets the stage for later in life.
[00:50:34.870]So being deficient can maybe increase
[00:50:39.740]your risk of certain diseases,
[00:50:41.000]so I'm not trying to be like vitamin D
[00:50:43.320]is gonna solve all of our chronic disease issues,
[00:50:45.780]but there's some evidence for that.
[00:50:47.580]It may play a role in cancer,
[00:50:50.150]diabetes, and heart disease,
[00:50:51.330]so important to have enough.
[00:50:55.410]So where should we get our vitamin D?
[00:50:59.740]Where do we get our vitamin D?
[00:51:03.270]This top one, I think, is a little tricky,
[00:51:06.670]but there's some mushrooms
[00:51:08.520]that when you expose them to UV light
[00:51:11.640]they actually make vitamin D as well,
[00:51:14.250]which I think is kinda cool.
[00:51:16.460]But so if you're at the store and you buy mushrooms,
[00:51:19.630]which you may not do, again, unless you're a cook,
[00:51:21.747]but you'll see on the label sometimes,
[00:51:25.020]it says something about vitamin D,
[00:51:26.750]'cause you really wanna promote it,
[00:51:28.680]as a producer of food,
[00:51:30.190]if there's something healthy in it.
[00:51:33.500]So not all mushrooms have it though,
[00:51:35.120]so it's not a universal solution.
[00:51:40.320]Cod liver oil, that's probably,
[00:51:42.770]unless you're 60, and none of you look 60, maybe older,
[00:51:47.080]then this is not something you probably know about,
[00:51:49.530]but it's like an old-time remedy,
[00:51:52.800]and I've tried it just to try it,
[00:51:54.340]but it's really really fishy,
[00:51:55.690]like you drink it, generally,
[00:51:57.750]like a teaspoon or a tablespoon.
[00:51:59.250]But again, that's maybe not as relevant,
[00:52:01.150]but what's relevant?
[00:52:02.300]Salmon, fish, milk,
[00:52:05.070]it's a good source of vitamin D, it's fortified.
[00:52:07.430]Orange juice, often fortified.
[00:52:10.090]Alternative milks, so almond milk, also fortified.
[00:52:13.360]Some margarines have added vitamin D.
[00:52:16.860]Beef, liver has some, eggs,
[00:52:20.740]and this one's kind of a wild card,
[00:52:22.690]so you can have cereal
[00:52:23.530]that has a small little bit of vitamin D,
[00:52:26.220]or they could shove vitamin D in there.
[00:52:27.870]Same with calcium, same with iron,
[00:52:29.970]and so this may be potentially a decent source.
[00:52:33.530]So if you look at the list,
[00:52:37.060]maybe you don't eat enough salmon.
[00:52:38.390]Or a lot of those high vitamin D foods.
[00:52:41.880]And so the question is, do you need a supplement?
[00:52:44.910]So this is one of the few foods
[00:52:46.273]that dietary guidelines, 2015 says,
[00:52:49.700]that if we don't get enough from food,
[00:52:52.680]then yeah, we really need to consider a supplement.
[00:52:54.800]It's a little more, they push it a little more.
[00:52:58.890]But that's assumption of no sun exposure,
[00:53:01.900]so assume that you're never out in the sun,
[00:53:05.070]and then what you get in your diet isn't enough,
[00:53:07.400]probably you need a supplement.
[00:53:12.740]All right, one, here, and a little bit of interaction.
[00:53:17.510]So this is, I'll make some caveat statements for this,
[00:53:21.380]but if you look at this list
[00:53:24.220]of vitamin D-containing foods,
[00:53:26.590]and you can identify how much you're out in the sun,
[00:53:31.410]then I want you to answer this on the Slido.
[00:53:36.030]Should you personally,
[00:53:37.500]do you think you need to take a vitamin D supplement?
[00:53:42.870]So I'll wait to get enough responses
[00:53:45.180]before we look at it.
[00:53:48.410]Caveats being you may get a lot from certain cereals,
[00:53:53.050]so we don't know, but in general, based on this,
[00:53:56.480]what do you think?
[00:53:57.840]Not necessarily like prescribing supplements,
[00:54:00.240]'cause I'm really not a supplement person,
[00:54:02.200]but I think the reality is
[00:54:03.830]we generally don't probably get enough vitamin D.
[00:54:12.040]So a lot of times, vitamin D comes
[00:54:14.060]in a supplement with calcium,
[00:54:18.270]'cause they work together with bones.
[00:54:19.500]So this one happens to have 600 IUs of vitamin D
[00:54:22.570]and 1,000 milligrams of calcium, which we'll talk about.
[00:54:25.670]So this is pretty common,
[00:54:26.840]is to have a vitamin D calcium supplement.
[00:54:30.930]Again, with brands, I'm not advertising,
[00:54:32.550]I'm just, either what I had at home or we purchased.
[00:54:37.960]Okay, let's see what you think, based on your diet.
[00:54:47.120]Okay, so consensus is maybe we don't eat enough.
[00:54:51.210]So what are you at, if you want an action step,
[00:54:54.820]so maybe try to get more in your diet first,
[00:54:56.790]and if not, maybe take a supplement,
[00:54:59.370]but when you take a supplement,
[00:55:01.860]look at the percentage.
[00:55:04.200]If it's more than 100%, then you probably don't want it,
[00:55:07.640]'cause a lot of them, they overdo it
[00:55:10.320]with any vitamin or mineral.
[00:55:15.440]Okay, so the last piece about vitamin D
[00:55:20.290]is about the sun,
[00:55:21.730]and so this is a map,
[00:55:24.360]this is a map of the United States, if you're not aware.
[00:55:28.034]In this line is the 37th parallel,
[00:55:30.223]so what this is saying is above this line,
[00:55:33.550]that the UV light is such
[00:55:36.600]that we don't probably get enough exposure
[00:55:39.050]to give us a ton of vitamin D.
[00:55:41.610]Especially in the winter,
[00:55:43.210]when the sunlight, the angle is shifted,
[00:55:47.340]and so we don't also get enough at that point.
[00:55:50.820]So we all know where Nebraska is,
[00:55:52.410]and so we probably don't get
[00:55:54.070]as much vitamin D from the sun as we might think.
[00:55:56.460]Yeah?
[00:55:57.293]Gonna add to the weird questions
[00:55:58.400]of the day (Instructor laughs),
[00:55:59.233]but Alaska, since,
[00:56:02.140]what does that do to the body
[00:56:03.427]if in the summer it's 24 hours of sunlight at some points,
[00:56:06.440]but I'm curious, you know 24 hours of darkness,
[00:56:08.380]does it like balance out,
[00:56:10.110]or what would that even do to you (laughs)?
[00:56:13.735]It's weird.
[00:56:14.568]Yeah, you're right.
[00:56:15.750]I think there's some weird things
[00:56:17.070]about having full sun exposure half the,
[00:56:20.010]or not half, let's say half the time
[00:56:21.910]and have dark half the time.
[00:56:23.520]So vitamin D, it's similar,
[00:56:26.050]so fat soluble vitamins can be stored in the body,
[00:56:29.710]so there could be some retaining
[00:56:32.720]of vitamin D over time, yeah, maybe,
[00:56:37.010]but I do think the longer you get into the dark season,
[00:56:40.250]if you're not eating the right things,
[00:56:41.673]then your levels are gonna drop.
[00:56:43.830]So there is some evidence,
[00:56:45.180]I'm picturing a chart or a graph somewhere
[00:56:47.500]where there's, it goes kinda up and down
[00:56:49.890]based on season,
[00:56:53.580]so I guess, ideally,
[00:56:54.920]you still don't wanna be in that low spot
[00:56:56.650]where you're vitamin D deficient.
[00:57:00.110]Related, but not related to vitamin D,
[00:57:02.180]I think that just having sun exposure all day
[00:57:06.500]and then dark, 'cause there's something
[00:57:08.400]called circadian rhythms,
[00:57:10.050]like your body's regulated by light and dark.
[00:57:12.780]This is like a hot new topics,
[00:57:14.870]like circadian rhythms and stuff,
[00:57:16.490]so I think that itself is probably negative for health,
[00:57:20.140]because you don't have the proper light-dark cycle
[00:57:23.790]like your body needs,
[00:57:25.200]so vitamin D kinda plays into that,
[00:57:27.360]another kinda concern with that,
[00:57:29.070]living in that environment.
[00:57:31.360]Good question, though.
[00:57:33.470]So last point is sun is an efficient source of vitamin D,
[00:57:36.910]but use should be in moderation,
[00:57:39.950]and so this is my plug,
[00:57:41.140]as I age and have wrinkles, don't tan, because,
[00:57:47.540]not just wrinkles, that's pretty superficial,
[00:57:49.540]but cancer is, there's a very very strong link
[00:57:53.140]between cancer and sun exposure.
[00:57:57.460]Artificial exposure, or actually from the sun.
[00:58:01.070]So moderation, like all things.
[00:58:03.530]That's where we need to aim for.
[00:58:07.900]So calcium, this is after vitamin D,
[00:58:10.760]because they're closely linked.
[00:58:12.240]They work together for bone formation and maintenance.
[00:58:19.717]So I think we probably think of our bone
[00:58:22.510]as these things we have in our body
[00:58:25.787]that are hard, so they don't change,
[00:58:28.350]but that's not true.
[00:58:29.183]So our bone is constantly in this remodeling process,
[00:58:32.060]so it's building up, breaking down.
[00:58:33.850]It's like your muscle.
[00:58:34.683]Your muscle's constantly building up, breaking down,
[00:58:37.230]and so it's not a static thing in your body.
[00:58:41.000]And in order for that buildup and breakdown
[00:58:43.110]to happen at the right rate, or the level,
[00:58:47.640]we need enough vitamin D and calcium.
[00:58:50.360]And so I like this chart here.
[00:58:55.630]This is bone mass,
[00:58:58.200]and so again, let's talk about what does this mean to you.
[00:59:00.640]So let's say you're 20,
[00:59:02.660]and you look up, and you're looking at bone growth.
[00:59:05.660]So actually, you're still,
[00:59:08.220]your bone is still growing a little bit,
[00:59:11.470]even at your age,
[00:59:12.760]and then also for males and for females,
[00:59:15.050]so not only are you
[00:59:16.030]in the bone-growth phase still a little bit,
[00:59:20.130]but as you age,
[00:59:21.070]so let's say you're going 40,
[00:59:22.860]so I'm more on this part here,
[00:59:25.730]where hopefully my bone is still fine,
[00:59:28.920]but you see this decline.
[00:59:30.930]So being female,
[00:59:32.390]then we lose more bones than males,
[00:59:33.870]but you see there's a decline for both,
[00:59:35.290]so it's not only important,
[00:59:37.640]it meaning calcium and vitamin D,
[00:59:40.080]when you're in this growth phase,
[00:59:41.550]but also trying to get this maintenance phase.
[00:59:44.220]It's the same with muscle.
[00:59:45.860]If you look at this chart,
[00:59:47.300]muscle's gonna be very similar,
[00:59:48.970]so that's why we talk about protein,
[00:59:50.450]because as you age,
[00:59:52.030]your muscle synthesis goes down.
[00:59:54.090]So as we age, again, we break down.
[00:59:56.270]We gotta fight these things through various ways,
[00:59:58.350]exercise and nutrition being two key components.
[01:00:01.580]So having enough calcium and vitamin D
[01:00:03.870]helps avoid this bone loss as you age,
[01:00:08.330]and helps you build initially.
[01:00:13.100]So now that I have emphasized the importance,
[01:00:15.210]how much calcium should you have?
[01:00:17.890]And so here's a bunch of different ages,
[01:00:21.290]and so again, if we look at where we're at more,
[01:00:23.840]so let's say mostly 1,000 milligrams,
[01:00:26.450]so you could see 1,300 for nine to 18 years,
[01:00:29.160]and that's reflection of that bone growth,
[01:00:31.350]and so here we're getting
[01:00:33.080]into that maintenance phase, at 1,000,
[01:00:37.300]and then it mostly stays steady after that,
[01:00:40.910]a little more in older women,
[01:00:42.270]but average intake is around 950 day.
[01:00:45.900]So 950 compared with 1,000,
[01:00:48.010]you may be like, oh yeah, we're fine,
[01:00:49.640]but some people may not have as much,
[01:00:53.180]so adolescent males take in less.
[01:00:57.010]Females, and those older than 51.
[01:00:59.910]And so it still is a concern,
[01:01:01.180]so you still need to think about that.
[01:01:03.290]And so those that take supplements,
[01:01:05.300]then intake is about 1,200,
[01:01:07.310]so that's actually pretty good.
[01:01:10.280]But not everyone takes a supplement.
[01:01:12.860]So how do we meet this goal?
[01:01:14.450]If you ask, again,
[01:01:16.440]I'd say the dietary guidelines, like it's a person,
[01:01:18.830]but it's a set of guidelines
[01:01:20.510]put out by the government
[01:01:21.640]that we're all supposed to follow,
[01:01:23.960]then they're pro-dairy,
[01:01:28.020]which is I think could be controversial in some cases,
[01:01:30.710]but so three, basically, cups of milk a day.
[01:01:36.000]Then you're gonna be fine.
[01:01:39.520]But we could get it from other places.
[01:01:43.830]So this is, again,
[01:01:44.663]from the dietary guidelines,
[01:01:46.477]and this shows you,
[01:01:48.090]the blue is, again, recommendation over time,
[01:01:51.510]and so let's go to 19 to 30 for males.
[01:01:54.930]And then the orange dots
[01:01:56.480]are what is actually consumed,
[01:01:58.480]and this is cup-equivalents of dairy.
[01:02:01.120]So basically, we're not eating as much dairy
[01:02:03.600]as the guidelines say we should eat.
[01:02:07.170]And so that tells you
[01:02:08.160]that maybe we're not consuming
[01:02:11.330]those easy sources of calcium.
[01:02:15.250]So there's several options.
[01:02:16.760]So think about this in your day.
[01:02:19.550]Option one, you have a glass of milk,
[01:02:21.640]you have, RTE is ready-to-eat cereal,
[01:02:24.850]so like Raisin Bran.
[01:02:26.720]You have a glass of orange juice, six ounces,
[01:02:30.090]some cheese with a tortilla,
[01:02:32.680]probably part of some meat and something else,
[01:02:35.370]and then half a cup of spinach could be cooked,
[01:02:38.600]could be in a salad,
[01:02:40.330]and so in theory,
[01:02:41.740]this should get you enough to have 1,000 milligrams.
[01:02:45.190]Or maybe you have a yogurt,
[01:02:47.760]that's kinda a fair amount of yogurt,
[01:02:48.910]but eight ounces of yogurt, some cereal, dry,
[01:02:52.900]because I don't have milk on here,
[01:02:55.020]but I used to eat dry cereal quite a bit.
[01:02:57.550]Canned salmon, which may not sound appealing,
[01:02:59.940]but it's not bad, if you haven't tried it.
[01:03:01.430]Salmon patties are pretty good.
[01:03:03.420]A little bit of white bread,
[01:03:04.300]brocolli, and there's some in kale,
[01:03:06.020]so manageable, right?
[01:03:08.840]If you have a variety in your diet.
[01:03:18.970]Another point that I think is, to me, interesting.
[01:03:22.610]So is not all calcium can be used by your body,
[01:03:26.390]so if you look at milk,
[01:03:28.420]so this is servings,
[01:03:31.360]and so, well, let's say cups,
[01:03:35.310]but milk, so there's equal to one, right, one cup,
[01:03:39.300]and then you look at all these
[01:03:40.510]and you say, for example, one cup,
[01:03:43.150]the amount of calcium in one cup,
[01:03:44.900]you'd have to eat 3.5 cups of kale,
[01:03:48.270]you'd have to eat five cups of broccoli,
[01:03:51.070]and 15 cups of spinach,
[01:03:53.000]to get that calcium that's in milk.
[01:03:56.060]Is that reasonable?
[01:03:59.290]I mean, probably not.
[01:04:02.470]Doesn't mean they're not good for you,
[01:04:04.150]but if you're trying to get calcium from them,
[01:04:06.440]then it's not as easily attainable.
[01:04:10.800]And that's partly because spinach is,
[01:04:12.870]calcium gets complex with some other things
[01:04:14.377]and you just can't take it, we can't absorb it as well.
[01:04:19.500]So if you don't drink cow's milk,
[01:04:21.880]you can look for milk alternatives.
[01:04:23.820]So I know some people can't drink it,
[01:04:25.360]some people choose not to drink it.
[01:04:27.270]So soy, there's so many milk alternatives,
[01:04:31.470]so what do you guys have exposure to?
[01:04:34.940]Like, again, I keep assuming you're living in the dorms.
[01:04:38.060]So there's milk, cow's milk.
[01:04:40.140]Is there soy milk?
[01:04:42.690]What else?
[01:04:45.010]Anything else, just soy?
[01:04:47.500]Is there, like, almond milk?
[01:04:50.790]Do they have oat milk?
[01:04:53.240]Oh, I see a yes.
[01:04:54.073]I have not tried oat milk,
[01:04:55.240]so I'm now thinking about I'm gonna try it.
[01:04:58.700]That's a new milk.
[01:05:00.110]They have, actually, like cashew milk,
[01:05:01.700]they have hemp milk.
[01:05:03.600]So there's a lot of options for people
[01:05:05.440]that can't drink milk, or don't like,
[01:05:07.810]or don't wanna drink animal products, for example.
[01:05:11.420]But the only reason that they have the calcium in them
[01:05:13.750]is because it's fortified,
[01:05:15.250]so they put calcium in 'em to match that
[01:05:17.720]of regular milk, I guess, cow's milk.
[01:05:21.490]So definitely an option.
[01:05:24.850]Okay, so I'm gonna stop there,
[01:05:28.210]because next I was gonna talk about iron,
[01:05:31.880]but I don't wanna get halfway into iron
[01:05:33.740]and then not finish it,
[01:05:35.270]so we'll pick up with iron next week.

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The Science of Food - Lecture 8

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