The Video Clip says that the body can make glycogen from eating foods rich in starch and sugar.  Starch and sugar are broken down into monosaccharides, and ultimately become glucose which can then be stored as glycogen.  As mentioned before, WHOLE foods are the best way to get this sugar and starch because they also provide fiber, vitamins, minerals and phytochemicals. An important point in your lecture outline is that although glycogen is in BOTH the muscles & the liver, the glycogen in only ONE of those places can get into the blood and travel.  Therefore only one of those places can provide glucose to the brain.  Which glycogen source provides glucose for the brain? Click here if you think muscle glycogen provides glucose for the brain. Click here if you think liver glycogen provides glucose for the brain.

Lets look at some labels!

Notice below that this store brand of "Cheerios" has both soluble and insoluble fiber.  Most food labels just give one value for "Dietary Fiber" which includes both soluble and insoluble.

Above is a 10-grain hot cereal from Bob's Red Mill, a Portland company. Notice its high fiber content (5g).

One pear (above) has the same amount of dietary fiber as the serving of  the 10-grain hot cereal (5g).

These saltines are made from wheat flour, but it's not WHOLE wheat.  Notice the fiber content (0g).

According to an article in Nutrition Action Health Letter, "most of us overlook a growing source of the problem [gas]: inulin or chicory root extract, one of the most popular ingredients in "high fiber" foods".  "Of all the fibers added to foods, inulin is the one that probably causes the most intestinal gas," says fiber expert Joanne Slavin, professor of nutrition at the University of Minnesota. "Inulin contains sugars that our digestive enzymes can't break down."  So the sugars end up as food for the bacteria in the gut. "Inulin is quickly and completely fermented in the large intestine," explains Slavin. And when your bacteria finish fermenting it, you get stuck with the gas they give off.

"Our review of studies found that inulin is generally well tolerated at levels up to 15 grams a day," says Slavin. But at around 20 grams, flatulence or bloating is more likely. "So dose is a big issue, and there's also individual variability."

Each serving of Fiber One 90 Calorie Brownies, Fiber One Cottage Cheese, and Yoplait Light with Fiber has five grams of fiber, and much of it is inulin. Some Fiber One Chewy Bars have up to nine grams.

 

If you are interested in reading more about the gut and what types of foods can cause gut issues check out, "Gut Myths?".

 

The Video Clip says that glycogen is important to provide fuel when you don't eat.  Could you add to your notes that glycogen is important to provide fuel as glucose (for the brain & nervous system) when you don't eat. The body can make glycogen from eating foods rich in starch and sugar.  Starch and sugar are broken down into monosaccharides, and ultimately become glucose which can then be stored as glycogen.  As mentioned before, WHOLE foods are the best ones to eat to get this sugar and starch because they also provide fiber, vitamins, minerals and phytochemicals. Read through the remainder of the Glycogen part in your lecture outline.  An important point is that although glycogen is in BOTH the muscles & the liver, the glycogen in only ONE of those places can get into the blood and travel.  Therefore only one of those places can provide glucose to the brain. From looking at the Video Clip above, you should be able to describe how glycogen is different than starch in structure.

Lets look at some labels!

Notice below that this store brand of "Cheerios" has both soluble and insoluble fiber.  Most food labels just give one value for "Dietary Fiber" which includes both soluble and insoluble.

Above is a 10-grain hot cereal from Bob's Red Mill, a Portland company. Notice its high fiber content (5g).

One pear (above) has the same amount of dietary fiber as the serving of  the 10-grain hot cereal (5g).

These saltines are made from wheat flour, but it's not WHOLE wheat.  Notice the fiber content (0g).

According to an article in Nutrition Action Health Letter, "most of us overlook a growing source of the problem [gas]: inulin or chicory root extract, one of the most popular ingredients in "high fiber" foods".  "Of all the fibers added to foods, inulin is the one that probably causes the most intestinal gas," says fiber expert Joanne Slavin, professor of nutrition at the University of Minnesota. "Inulin contains sugars that our digestive enzymes can't break down."  So the sugars end up as food for the bacteria in the gut. "Inulin is quickly and completely fermented in the large intestine," explains Slavin. And when your bacteria finish fermenting it, you get stuck with the gas they give off.

"Our review of studies found that inulin is generally well tolerated at levels up to 15 grams a day," says Slavin. But at around 20 grams, flatulence or bloating is more likely. "So dose is a big issue, and there's also individual variability."

Each serving of Fiber One 90 Calorie Brownies, Fiber One Cottage Cheese, and Yoplait Light with Fiber has five grams of fiber, and much of it is inulin. Some Fiber One Chewy Bars have up to nine grams.

 

If you are interested in reading more about the gut and what types of foods can cause gut issues check out, "Gut Myths?".