We see all sorts of commercials talking about prebiotics and probiotics (mostly advertised with yogurt), but what exactly are they? In simplest terms, they are bacteria.
The basic function is to create a normal microbial balance in our gut and stimulate our immune system. When our microbial balance is disturbed it may contribute to complications such as lactose intolerance, inflammatory bowel disease, food hypersensitivites, allergies, traveller's diarrhea, and foodborne pathogen infections to name a few.
Let's definine prebiotics, probiotics, and synbiotics and understand their differences:
Prebiotic: "a non-digestible and non-living food ingredient that selectively stimulates the growth/activity of one or more colon bacteria (the good ones!) and improves health." Prebiotics can be classified as fibre because they are not digested or degraded/ damaged in the intestinal tract and is a cheaper alternative to probiotics.
Probiotic: "a live microbial feed supplement that is beneficial to health." Probiotics can be found in powder form, pills, yogurt, and other fermented foods. Probiotics are susceptible to being broken down by gastric acid and bile.
Synbiotic: "a combination of prebiotics and probiotics (ie. a beneficial bacteria with its preferred substrate for growth)." This type is advantageous because the presence of a prebiotic improves the viability of the probiotic.
When we talk about bacteria, we're talking about bacteria that have beneficial health effects such as lactobacilli and bifidiobacteria.
So next time your at the grocery store, stock up on that yogurt. It's a great snack on its own or as a dip, or a great dessert (as an alternative to ice cream!)
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Today's Food Item: Yogurt (1-2% MF, plain)
Food Group: Milk and Alternatives
Serving Size: 1/2 cup
Calories: 150
Fat: 8g
Fibre: 1g
Walking: 38 min
Swimming or Jumping Rope: 17 min
Cycling: 22 min
Friday, May 7, 2010
Sunday, January 24, 2010
Nutrition: Fibre
Fibre is an important part of our diets but isn't considered a nutrient. This is because fibre is composed of long chains of glucose molecules that contain bonds that are not digested by humans. We do not produce enzymes capable of breaking these special bonds called "beta bonds."
There are two types of fibre:
1. Soluble (viscous) dietary fibre - In the intestinal tract, soluble fibre dissolves in water and forms a gel that slows the passage of food. Therefore the food stays in our stomaches longer, which gives us the feeling of being full. This also allows more time for nutrients to be in contact with the intestinal tract, which increases nutrient absorption. Soluble fibre MAY also lower blood cholesterol levels. This is how:
- soluble fibre increases excretion of bile and bile is made from cholesterol
- our body needs bile so it uses cholesterol to make more bile, thereby decreasing blood cholesterol levels
Sources - fruits, some legumes, oats, rye, and barley
2. Insoluble (non-viscous) dietary fibre - This type of fibre passes through fibre faster, which in turn slows glucose absorption.
Sources - vegetables, wheat, and cereals
Where can we find fibre?
Fibre is found in most fruits, vegetables, legumes, and grains. You can always read the nutrition facts table to see how much fibre you are getting per serving.
How much fibre do we need?
Men: 19-50 yrs - 38 g/day
51+ yrs - 30 g/day
Women: 19-50 yrs - 25 g/day
51+ yrs - 21 g/day
Remember to add more fibre slowly to your diet and drink lots of water!
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Today's Food Item: Bran Muffin
Food Group: Grain Products
Serving Size: 1 medium (113g)
Calories: 355
Fat: 11g
Fibre: 9g
Walking: 89 min
Swimming or Jumping Rope: 39 min
Cycling: 51 min
There are two types of fibre:
1. Soluble (viscous) dietary fibre - In the intestinal tract, soluble fibre dissolves in water and forms a gel that slows the passage of food. Therefore the food stays in our stomaches longer, which gives us the feeling of being full. This also allows more time for nutrients to be in contact with the intestinal tract, which increases nutrient absorption. Soluble fibre MAY also lower blood cholesterol levels. This is how:
- soluble fibre increases excretion of bile and bile is made from cholesterol
- our body needs bile so it uses cholesterol to make more bile, thereby decreasing blood cholesterol levels
Sources - fruits, some legumes, oats, rye, and barley
2. Insoluble (non-viscous) dietary fibre - This type of fibre passes through fibre faster, which in turn slows glucose absorption.
Sources - vegetables, wheat, and cereals
Where can we find fibre?
Fibre is found in most fruits, vegetables, legumes, and grains. You can always read the nutrition facts table to see how much fibre you are getting per serving.
How much fibre do we need?
Men: 19-50 yrs - 38 g/day
51+ yrs - 30 g/day
Women: 19-50 yrs - 25 g/day
51+ yrs - 21 g/day
Remember to add more fibre slowly to your diet and drink lots of water!
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Today's Food Item: Bran Muffin
Food Group: Grain Products
Serving Size: 1 medium (113g)
Calories: 355
Fat: 11g
Fibre: 9g
Walking: 89 min
Swimming or Jumping Rope: 39 min
Cycling: 51 min
Sunday, January 10, 2010
Nutrition: Complex Carbohydrates
Happy New Year to all of you! Hope you all are staying true to your resolutions, I sure am trying my best with mine.
Let's get started:
Complex carbohydrates are made up of many sugar molecules joined together. Complex carbohydrates are also known as polysaccharides or oligosaccharides. (depending on how many sugar molecules are joined together)
The three types of complex carbohydrates are starch, glycogen, and dextrin.
Starch is a plant's storage form of carbohydrates. Two types of starch are amylose and amylopectin, which are produced in different proportions. There are many types of amylose and amylopectin which have different characteristics such as flavour, solubility, and the tendency to thicken a substance.
Glycogen is humans' and animals' storage form of carbohydrates. Our bodies contain approximately 500g of glycogen. A fifth of this is stored in the liver and the rest is stored within our muscles. When our body needs glucose the glycogen in our liver is broken down to glucose and then released into the blood.
Dextrin is formed when starch is digested with acid or heat. For example, when we toast bread in the toaster, we create dextrin. Dextrin is sweeter than starch so bread tastes slightly sweeter when toasted.
Fibre can also be categorized as a complex carbohydrate, but since it doesn't get digested within our bodies, I'll be talking about fibre as it's own category.
Keep commenting so I know you're reading!
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Today's Food Item: Whole Wheat Bread
Food Group: Grain Products
Serving Size: 1 slice (35g)
Calories: 85
Fat: 1g
Fibre: 2g
Walking: 21 min
Swimming or Jumping rope: 10 min
Cycling: 12 min
Let's get started:
Complex carbohydrates are made up of many sugar molecules joined together. Complex carbohydrates are also known as polysaccharides or oligosaccharides. (depending on how many sugar molecules are joined together)
The three types of complex carbohydrates are starch, glycogen, and dextrin.
Starch is a plant's storage form of carbohydrates. Two types of starch are amylose and amylopectin, which are produced in different proportions. There are many types of amylose and amylopectin which have different characteristics such as flavour, solubility, and the tendency to thicken a substance.
Glycogen is humans' and animals' storage form of carbohydrates. Our bodies contain approximately 500g of glycogen. A fifth of this is stored in the liver and the rest is stored within our muscles. When our body needs glucose the glycogen in our liver is broken down to glucose and then released into the blood.
Dextrin is formed when starch is digested with acid or heat. For example, when we toast bread in the toaster, we create dextrin. Dextrin is sweeter than starch so bread tastes slightly sweeter when toasted.
Fibre can also be categorized as a complex carbohydrate, but since it doesn't get digested within our bodies, I'll be talking about fibre as it's own category.
Keep commenting so I know you're reading!
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Today's Food Item: Whole Wheat Bread
Food Group: Grain Products
Serving Size: 1 slice (35g)
Calories: 85
Fat: 1g
Fibre: 2g
Walking: 21 min
Swimming or Jumping rope: 10 min
Cycling: 12 min
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