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Naturopathy Study (CNM) > 3.1 Nutrition - Macronutrients > Flashcards

3.1 Nutrition - Macronutrients Flashcards

1
Q

What did Hippocrates say about nutrition?

A
  • “Let food be thy medicine, and medicine be thy food”
  • “First use food, then herbs, finally intervention”
  • Nature is the “physician of the man”
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2
Q

What is the definition of food?

A

Any nutritious substance that people or animals eat or drink or that plants absorb in order to maintain life and growth

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3
Q

What is a whole food?

A

Food that have not been processed or refined, and is free from additives or other artificial substances

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4
Q

What is the purpose of food?

A

To feed and nourish cells, maintain bodily functions

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5
Q

What are the components of food?

A

*vitamins,
*minerals,
*trace minerals,
*proteins,
*carbohydrates,
*fibre,
*fats,
*phytochemicals,
*pre-biotics,
*probiotics,
*enzymes
*water

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6
Q

What is a Naturopathic Nutritionist?

A
  • A naturopathic nutritionist recognizes that every person is an individual and requires a personalized nutritional approach to health
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7
Q

What are some key focuses of a Naturopathic Nutritionist?

A
  • The use of whole and organic food as medicine
  • The importance of detoxification and cleansing
  • Looking at the Constitution of a patient
  • Finding the cause of disease and not just treating the symptom
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8
Q

Give a description of “Junk food”.

A

Chemically altered food substances that provide no nutrients and are therefore, not able to maintain health or promote growth.

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9
Q

What is the composition of “Junk food”?

A
  • Highly processed
  • General contain GM ingredients, artificial colouring, sweeteners, pesticides and other chemical additives
  • High in calories, sugar, salt, refined carb/trans fats
  • Low in fibre and nutrients
  • Designed to make one overeat because of the unique combination of chemicals they contain, increasing the desire to eat.
  • Often much cheaper which often justifies its consumption
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10
Q

Why is junk food detrimental to health?

A
  • Increase free radicals, while depleting the body of antioxidants (leading to oxidative damage)
  • Deplete cells of nutrients – impairing physiology
  • Increase the risk of developing insulin resistance, obesity and comorbidities such as cardiovascular disease and Type II diabetes
  • Accelerate the ageing process (high free radicals)
  • Impair cell-to-cell communication (and the flow of Vital Force)
  • Leads to addiction: overeating, malnutrition, disease, early death
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11
Q

What diseases are associated with Junk food?

A
  • Atopic conditions - asthma, eczema
  • Hormonal disturbances - Type II diabetes, PCOS, PMS, infertility, menopause
  • Skeletal disorders - osteoarthritis, rheumatoid arthritis, osteoporosis
  • Cardiovascular disease - atherosclerosis (creating endothelial damage) = strokes, angina etc
  • Neurological disease- migraines, Parkinsons, Alzheimer’s
  • Contribution to cancer pathogenesis
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12
Q

How does eating junk food lead to overeating ?

A

Leads to the craving of nutrients. The body is hungry. Adding more junk food worsens the situation.

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13
Q

What is the danger of overeating ?

A
  • The pancreas and stomach are placed under stress.
  • Constant demand to produce digestive juices, potentially depletes their capacity.
  • Energy is directed away from healing/repair of digestive system increasing the risk of disease
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14
Q

What is the correct nutrition?

A

All essential nutrients supplied

  • Food is whole and organic
  • Food is free of GMO and toxins
  • Food is not processed and not cooked using a microwave
  • Food is correctly combined to achieve optimum nutrition of the body
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15
Q

What are the benefits of correct nutrition?

A
  • Optimal energy and activity levels
  • Normal body growth and repair and reproductive function
  • Resistance to infection and disease
  • Optimum physical and mental health
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16
Q

What are Essential nutrients and their functions ?

A
  • Carbohydrates: provide energy and heat
  • Proteins: build and repair body tissues and provide heat and energy.
  • Fats: provide heat and energy
  • Vitamins: regulate body functions
  • Minerals: regulate body functions
  • Water: regulates body functions
  • Phytonutrients: support human physiology
  • Enzymes: catalysts for biochemical reactions
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17
Q

What are the three main carbohydrates groups ?

A
  1. Single sugars (monosaccharides)
  2. Double sugars (disaccharides)
  3. Complex carbohydrates (polysaccharides)
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18
Q

What are the three
single sugars (monosaccharides) ?

A
  • Glucose (key energy source)
  • Fructose – fruit sugar
  • Galactose – milk sugar
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19
Q

What are the three double sugars
(disaccharides) ?

A

Double sugars (disaccharides)
* Sucrose – sugarcane (glucose + fructose)
* Lactose – milk sugar (glucose + galactose)
* Maltose – grains (glucose + glucose)

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20
Q

What are the complex carbohydrates (polysaccharides)

A
  • Starches – found in foods such as bread, rice, pasta, grains, vegetables, legumes etc
  • Cellulose – the structural material plants (found in plant walls), provides dietary fibre

Complex carbohydrates:
* Retain their rich nutrients
* Are digested more slowly, promoting satiety and help to keep blood glucose in balance

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21
Q

Why are the complex carbohydrates a better source of carbohydrate?

A
  • Retain their rich nutrients
  • Are digested more slowly, promoting satiety
  • Help to keep blood glucose in balance
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22
Q

What are refined carbohydrates?

A

Carbohydrates that have been processed and stripped of their important nutrients.
AKA Junk food

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23
Q

What are the risks associated with refined carbohydrates?

A
  • A lack of nourishment
  • Tooth decay
  • Lower energy levels/fatigue
  • Blood sugar imbalances
  • Insulin resistance and Type II diabetes
  • Weight gain, obesity
  • A weakened immune system; they deplete cells of vitamins C
  • Poor bowel health and constipation (due to lack of fibre)
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24
Q

Why can honey be considered both a complex carbohydrate and a refined carbohydrate ?

A

Raw unprocessed honey is 75% sucrose* and 25% protein/enzymes/fibres
Processed honey is refined carbohydrate

*cane sugar is 100% sucrose

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25
Q

What is fibre?

A

Fibre is a complex carbohydrate that originates from plant cell walls that cannot be digested by the human digestive system.

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26
Q

What are the benefits of fibre?

A
  • Aids the movement of food through the digestive tract, increases stool bulk– prevents constipation
  • Lowers the risk of diverticulitis and colon cancer
  • Reduces absorption of dietary cholesterol and slows glucose absorption (preventing spikes in insulin)
  • Reduces the risk of cardiovascular disease / type II diabetes
  • Weight control – fibre increases satiety – feel fuller for longer
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27
Q

What are the benefits of fibre for the microbiome?

A

Feeds the microflora, resulting in numerous health benefits
Fermentation of some fibre in colon by healthy bacteria produce short chain fatty acids
= fuel source for colon cells
= reduces local inflammation
= effects throughout whole body such as blood glucose control, cholesterol moderation

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28
Q

What is soluble fibre?

A

Soluble fibre dissolves in water (also referred to as fermentable fibre – produces short chain fatty acids)

  • Attracts water in the body to form a gel
  • Slows digestion and regulate blood sugar (reduces absorption of dietary cholesterol)
  • Has a filling (satiating) effect
    Good sources includes: oats, legumes, apples, oranges, pears, strawberries, nuts, flaxseed, psyllium, cucumbers, celery, carrots
29
Q

What are sources of soluble fibre?

A

Good sources includes:
* oats
* legumes
* apples/oranges/pears
* strawberries
* nuts
* flaxseed
* psyllium
* cucumbers
* celery
* carrots

30
Q

What is insoluble fibre and what does it do in the body ?

A

Insoluble fibre does not dissolve in water
Helps move waste through the intestines, encouraging regular bowel movements

31
Q

What are some good sources of insoluble fibre?

A
  • whole grains
  • bran
  • seeds
  • nuts
  • carrots
  • cucumber
  • cabbage
  • onion
  • courgette
  • celery
  • dark leafy greens
32
Q

What is Protein ?

From the Greek - “First importance”

A

Proteins are formed of amino acids, which act as the building blocks for proteins.

33
Q

What are the functions of Protein ?

From the Greek - “First importance”

A
  • Provide body tissue structure e.g. in skin, bones, blood vessels, hair
  • Provide movement (e.g. muscles)
  • Carry substances (e.g. haemoglobin – oxygen)
  • Act as enzymes (e.g. digestive enzymes)
  • Form hormones (e.g. insulin)
  • Provide immune defense (e.g. antibodies)
  • Provide alternative energy source (less efficient than carb/fats)
34
Q

What are Amino acids ?

A

The building blocks for proteins.

35
Q

How many Amino acids are commonly used in the human body?

A

20 amino acids

36
Q

How are Amino acids categorised?

A
  1. Non-essential amino acids: produced by the body, not required in the diet
  2. Essential amino acids (9 of them): not produced by the body, must be in the diet
  3. Conditionally essential amino acids: some non-essential AAs become conditionally essential in certain circumstances, e.g. at certain ages or during diseases
37
Q

What are the essential Amino acids ?

A
  • Histadine
  • Leucine
  • Isoleucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine
38
Q

What is a complete protein ?

A

Food that contains all nine essential amino acids

39
Q

What is incomplete protein ?

A
  • Food low in one or more of the essential AAs
  • Most plants foods have an incomplete protein profile – one or more essential AAs are missing (commonly either methionine or lysine)
  • A varied vegan diet delivers all necessary AAs.
  • The quality/digestibility of protein from food is more important than the amount of protein eaten
40
Q

Which plant proteins are complete ?

A
  • Quinoa – gluten-free and versatile
  • Buckwheat – not actually wheat
  • Pumpkin seeds
  • Chia seeds
41
Q

What plant proteins can be combined to give complete protein ?

A
  • Rice (low in lysine) with beans that contain (good amounts of lysine)
  • Legumes with nuts/ seeds
  • Whole grains with nuts/ seeds
  • Whole grains with legumes
  • Spirulina with grains, nuts, seeds
42
Q

What are some issues with soy protein ?

A
  • Many soy products are highly processed
  • Unless organic may contain genetically-modified soy
  • Soy contains compounds such as agglutinin (lectins that can cause leaky gut/ inflammation – eliminated during heat/fermentation), trypsin-inhibitors and a-amylase- inhibiting factors that make it difficult to digest
  • Contains goitrogens which can decrease uptake of iodine
  • Soy is complete but low in methionine
43
Q

What is positive about Animal proteins?

A

Includes the protein found in meat, poultry, eggs, dairy, fish

  • Contains all the essential amino acids
44
Q

What is negative about Animal proteins?

A
  • The amino acids abundant in animal proteins (e.g. methionine) are sulphur-based, which can form sulphuric acid in the body.
  • This can create an acidic, pro-inflammatory environment. Eat small amounts
  • Meat can be difficult to digests and requires a lot of energy
  • Unless organic, can contain chemical residues. Occurs either by direct oral or topical dosing of the animal (e.g. pesticides to control lice and fleas) or exposure to crop pesticides in feed
45
Q

What kinds of lipids are there?

A
  • Lipids include fats, oils, waxes, steroids and fatty acids
  • Lipids are insoluble in water and soluble in alcohol
  • They are an important component of cells (e.g. cell membranes)
  • Lipids in the diet is essential to health
  • Eating too much of the wrong type of fat, can lead to weight gain
46
Q

What are the functions of lipids?

A
  1. Energy production and storage: the most concentrated form of energy (9cal/g)
  2. Insulation and protection: protects and insulates organs, nerves and bones. Needed for cell membranes
  3. Digestion and absorption: carry fat soluble vitamins; A, D, E, K. Needed for bile production in the liver.
  4. Hormone production: cholesterol is a lipid needed to produce important hormones in the body (oestrogens, progesterone, androgens, cortisol etc)
47
Q

What are Fatty acids ?

A

Fatty acids are the building blocks of fats in the body and the food we eat.

The most predominant group of fats both in the diet and in the body. Generally exist as triglycerides*

During digestion, the body breaks down fats into fatty acids, which can then be absorbed into the blood.

*3 fatty acids bound to a glycerol backbone

48
Q

What are the three types of Fatty acids ?

A
  1. Saturated fatty acids: e.g. coconut oil and butter
  2. Polyunsaturated fatty acids: Omega 3 and 6
  3. Monounsaturated fatty acids: Omega 7 and 9
49
Q

What are the Essential Fatty acids (EFAs)?

A

Omega-3 and Omega-6 cannot be made by the body. They are essential to health and must be obtained from diet.

50
Q

What affects the degree of saturation of a fatty acid?

A

The number of hydrogen molecules within a fatty acid.

  • Fatty acids fully loaded with hydrogen atoms are ‘saturated fatty acids’.
  • ‘Unsaturated’ fats have hydrogen atoms is missing (and will have double bonds in the fatty acid chain)
51
Q

What is the state of fatty acids at room temperature ?

A

Saturated fatty acids (e.g. coconut oil) are solid at room temperature => less likely to oxidise

Unsaturated fatty acids (e.g. olive oil) are liquid => more likely to oxidise*

Coconut oil is more stable to cook with at higher temperatures

*Double bonds in a fatty acid makes it more susceptible to oxidation

52
Q

What should be consumed alongside fats in the diet?

A

Fat-soluble antioxidants e.g. vitamin E

53
Q

What are the properties of saturated fats

A
  • Found in animal products such as milk, cheese, meat and in tropical oils such as coconut and palm oils.
  • Saturated fats are linked to increased LDL-cholesterol* (risk of heart disease). However sugar plays a much greater role in contributing to heart disease
  • Also linked with increased inflammation
  • Be aware of excessive saturated fat intake

*Not bad in itself, but prone to oxidation in damaged blood vessels

54
Q

What are the properties of coconut oil?

A

High in saturated fat, but the fats are medium-chain triglycerides (MCTs)
MCTs are metabolised differently to most dietary fats (long-chain triglycerides)

MCTs in coconut oil are:

  • Digested more easily
  • Transported directly to the liver* where they are readily converted to energy rather than stored as fat
  • Converted to ketones– compounds that can be used for energy by cells neurons in the brain
  • Antimicrobial/antifungal (caprylic acid)

*long chain triglycerides are transported via the lymph

55
Q

What are the sources of Omega-3?

A

Cold water oily fish – SMASH
Flaxseed
chia seeds
hemp seeds
walnuts

SMASH = salmon, mackerel, anchovies, sardines, herring

56
Q

What are the sources of Omega-6?

A

Safflower
sunflower
nuts (other than walnuts)
meat
dairy
eggs
borage oil
evening primrose oil
vegetable oils

57
Q

What are the sources of Omega-9?

A

Olive oil
avocados
almonds
Brazil nuts
pecans
macadamia

58
Q

What are signs and symptoms of EFA deficiency?

A
  • Dry eyes, skin and hair
  • Painful joints (inflammation)
  • Hormonal problems
  • Inflammation
  • Slow cognition
  • Recurrent infections
  • Low metabolic rate and weight gain
59
Q

What is the ideal balance of Omega-3 and 6

A

5:1 or less

60
Q

Why is excessive Omega-6 a problem?

A
  • Excessive omega-6 can inhibit conversion of omega-3 to the active components EPA and DHA
  • Furthermore, it can increase production of arachidonic acid (AA)
  • While AA has some important functions in the body, it also promotes inflammation.
61
Q

What is Hydrogenation?

A

Hydrogenation describes the chemical saturation of unsaturated fats

62
Q

How is Hydrogenation achieved?

A

By reacting the oil with hydrogen gas using a catalyst such as nickel

To create solid fats
Increase shelflife

63
Q

Why is Hydrogenation problematic?

A
  • The process creates trans-fats
  • Trans-fats can also be formed by heating to high temperatures, or heating oil repeatedly (this causes the fat to become more solid)
  • Health professionals warn that trans-fats are dangerous. They should be banned – that is NO safe level!
64
Q

What effects do Trans-fats have on health?

A
  • Increase risk of heart disease
  • Increased risk of blood clots forming
  • Trans-fats ‘stiffen’ cell membranes, making them prone to oxidative damage and making cell membranes leaky
    Sources include:
  • Refined vegetable oils, fried, processed, fast food; frozen dinners, margarines, peanut butter, ice cream, cakes, biscuits, pastries and crisps
65
Q

What are sources of Trans-fats?

A
  • Refined vegetable oils, fried
  • Processed
  • Fast food
  • Frozen dinners
  • Margarines
  • Peanut butter
  • Ice cream
  • Cakes, biscuits, pastries and crisps
66
Q

Sources of Healthy fats

A

Fruit: avocado, olives
Seeds: chia, flax, sunflower, pumpkin, hemp, seed butters
Seed oils: flax, chia, hemp, sunflower, olive oil –ensure oils are cold pressed
Nuts: almonds, Cashews, Brazil nuts, walnuts, nut butter
Other: organic raw dairy, coconut
Oily fish: salmon, mackerel, sardines, anchovies

67
Q

What are the functions of water in the body?

A

Water is an essential nutrient that makes up 70% of the human body
1.5L lost in uring
1L lost in sweat

  • Regulates body temperature
  • Transports nutrients to cells via the bloodstream
  • Removes wastes (e.g. sweat, urine)
  • Supports joints/cartilage health and nourishment
  • Needed for digestion (e.g. bile, saliva), absorption, circulation and excretion
68
Q

What factors affect water intake?

A

Recommended fluid intake is 1.5 to 2L per day

  • In some situations more water is needed e.g. exercise, hotter climate, fever
  • On average, food intake contributes 20% of daily water intake
  • Avoid caffeinated, carbonated and sugary drinks. They deplete the body of nutrients and can disrupt blood glucose levels.
  • **Avoid drinking with meals **as it dilutes digestive enzymes, impairing digestive function
69
Q

What are signs and symptoms of dehydration?

A
  • Muscle and joint pain
  • Fatigue
  • Headaches
  • Back pain
  • Constipation
  • Dry skin
  • Yellow urine with a strong odour
  • Lack of urination
  • Weight gain – thirst is often mistaken for hunger!

Naturopathy Study (CNM) (20 decks)

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