CHAPTER 8 Week 1: Dietary Edits to Lower Uric Values Flashcards
1
Q
What is one of the leading causes of death globally?
A
Poor diet
Poor diet contributes to eleven million deaths annually, more than tobacco use, high blood pressure, or any other health risk.
2
Q
How is diet related to chronic disease?
A
Diet is the leading cause of chronic disease and is linked to conditions like depression, dementia, and cancer.
3
Q
What is epigenetics?
A
The alteration of gene expression caused by extrinsic influences, such as diet.
4
Q
What does a diet rich in refined carbohydrates do to BDNF?
A
Decreases the activity of the gene that makes brain-protective BDNF.
5
Q
What type of diet did humans consume for most of their existence?
A
A diet lower in refined carbohydrates and higher in healthful fat and fiber.
6
Q
What is the LUV program focused on?
A
Prioritizing diet to lower uric acid levels.
7
Q
What are the top ten rules of the LUV Diet?
A
- Go gluten- and GMO-free
- Eat mostly plant-based meals
- No refined carbs, added sugars, or artificial sweeteners
- Do not eat organ meats
- Limit purine-heavy meat and fish
- Eat nuts and seeds
- Eat organic eggs
- Limit dairy products
- Use extra virgin olive oil
- Incorporate acid-lowering offsets
8
Q
Why should gluten be avoided?
A
It exacerbates inflammation and is found in many uric acid-raising foods.
9
Q
What types of foods should be removed from the diet according to the LUV Diet?
A
- Gluten-containing foods
- Processed carbs, sugar, and starch
- Artificial sweeteners
- Margarine and vegetable shortening
- Processed meats
- Organ meats
- Nonfermented soy products
10
Q
What are some sneaky names for sugar found on food labels?
A
- Agave syrup
- High-fructose corn syrup
- Cane sugar
- Molasses
- Sucrose
11
Q
What can be consumed liberally on the LUV Diet?
A
- Healthful fats
- Herbs and seasonings
- Whole fruits
- Vegetables
- Plant sources of protein
12
Q
What types of animal protein should be consumed in moderation on the LUV Diet?
A
- Seafood high in purines
- Starchy vegetables
- Limited amounts of salmon and cod
13
Q
Fill in the blank: The foods we consume send signals to our _______.
A
DNA
14
Q
True or False: Nutrition is widely taught in medical schools.
A
False
15
Q
What is the primary focus of the LUV dietary protocol?
A
Lowering uric acid levels
16
Q
What is the effect of healthful fats on DNA?
A
They increase the activity of genes that support health.
17
Q
What should be prioritized in fruit consumption on the LUV Diet?
A
Low-sugar fruits
18
Q
What types of soy products are acceptable on the LUV Diet?
A
Fermented, non-GMO soy products like tempeh and miso.
19
Q
What is the recommended serving size for purine-heavy seafood on the LUV Diet?
A
Once weekly
20
Q
Fill in the blank: A diet rich in _______ can lead to increased uric acid levels.
A
Refined carbohydrates
21
Q
What is the recommended approach to dairy consumption on the LUV Diet?
A
Consume in small amounts, if at all.
22
Q
What types of fish should be limited to once weekly due to high purine content?
A
Sardines and anchovies
Be cautious with anchovy-based sauces and dressings.
23
Q
Which starchy vegetables can be consumed in moderation a couple of times weekly?
A
Peas, carrots, parsnips, sweet potatoes, yams
These are sugary vegetables that grow below the ground.
24
Q
What types of seafood and meats should be limited to four to six ounces two to three times per week?
A
- Salmon
- Cod
- Sole
- Mahi-mahi
- Tuna
- Grouper
- Trout
- Shellfish (shrimp, crab, lobster, mussels, clams, oysters)
- Grass-fed meat (beef, lamb, pork, bison, duck, ostrich, veal)
- Wild game
These foods are rich in purines.
25
What are some recommended natural sweeteners?
* Dark chocolate (at least 70% cacao)
* Allulose
* Natural stevia
* Honey
* Monk fruit
## Footnote
These can be used for a touch of sweetness.
26
True or False: Sugar substitutes like saccharin and aspartame do not have an impact on metabolism.
False
## Footnote
They can cause metabolic disorders similar to real sugar.
27
What condition is linked to artificially sweetened drinks according to studies?
Increased risk of diabetes and metabolic disorders
## Footnote
Some studies show a doubling of diabetes risk with two diet drinks daily.
28
Which sugar substitute can directly raise uric acid levels?
Xylitol
## Footnote
It stimulates the breakdown of purines in the body.
29
What is allulose and how does it affect blood glucose and insulin levels?
A sugar resembling fructose that has little to no effect on blood glucose or insulin levels; virtually calorie-free
## Footnote
It may improve insulin sensitivity.
30
What is the fructose content range in honey?
21 to 43 percent
## Footnote
The actual fructose content can vary based on harvesting and processing.
31
What are some benefits of honey identified in recent studies?
* Improved insulin response
* Decreased blood glucose levels
* Anti-inflammatory effects
* Antioxidant properties
## Footnote
Honey may help with blood sugar control.
32
Why should agave syrup be avoided?
It is highly processed and contains 75 to 90 percent fructose, lacking nutrients found in honey
## Footnote
Despite being labeled as 'nectar', it is not a healthy alternative.
33
Name some gluten-free grains that should be consumed in moderation.
* Amaranth
* Buckwheat
* Brown rice
* Wild rice
* Millet
* Sorghum
* Teff
## Footnote
Their processing can increase inflammation.
34
What type of fiber found in many vegetables helps nourish the microbiome?
Inulin
## Footnote
It acts as a prebiotic and slows sugar release in the body.
35
What are the health benefits of sulforaphane found in cruciferous vegetables?
* Reduces inflammation
* Increases antioxidant production
* Enhances detoxification
## Footnote
It activates the Nrf2 pathway, which expresses genes for these benefits.
36
What is the precursor molecule for sulforaphane found in broccoli sprouts?
Glucoraphanin
## Footnote
It requires the enzyme myrosinase for conversion to sulforaphane.
37
True or False: Broccoli sprouts contain more sulforaphane than mature broccoli.
True
## Footnote
They contain fifty to one hundred times more sulforaphane.
38
How can you best consume sulforaphane from broccoli sprouts?
By chewing them
## Footnote
This activates the enzyme needed for sulforaphane production.
39
What is the ideal way to bring active sulforaphane into the body?
Chew broccoli sprouts
## Footnote
Broccoli sprouts can be added to salads, spreads, smoothies, or used as soup garnishes.
40
What is the effect of consuming half a cup of cherries per day for people with gout?
Reduces risk of gout flares by 35 percent
## Footnote
This is supported by new research findings.
41
Which flavonoids in cherries are known to lower uric acid?
* Anthocyanins
* Quercetin
## Footnote
These compounds are also anti-inflammatory and combat oxidative stress.
42
What are the two types of cherries that contain more anthocyanins?
* Montmorency cherries
* Balaton cherries
## Footnote
Sweet cherries like Bing also increase uric acid excretion.
43
What is recommended over tart cherry juice?
Whole fresh tart or Bing cherries
## Footnote
Tart cherry juice often contains added sugar and lacks fiber.
44
Name some fruits and vegetables that have acid-dropping properties.
* Pomegranates
* Blueberries
* Green peppers
* Celery
* Red onions
* Walnuts
## Footnote
These contain compounds to inhibit xanthine oxidase.
45
What dairy products are acceptable in recipes or beverages?
* Whole cow’s milk
* Cream
* Eggs
* Unsweetened full-fat yogurt
## Footnote
Avoid skim milk due to lack of fat to offset sugar content.
46
What should be avoided in snacks according to the text?
Snacking in between meals
## Footnote
High satiety meals reduce the need for snacks.
47
List some recommended snacks.
* Raw nuts (excluding peanuts)
* Chopped raw vegetables with dips
* Half an avocado with olive oil
* Hard-boiled pasture-raised eggs
* Whole fruit serving
* Full-fat Greek yogurt with berries
## Footnote
Includes specific recipes for snacks as well.
48
What are the benefits associated with coffee consumption?
* Lower risk of death
* Reduced risk of digestive and circulatory diseases
* Lower A1c levels
* Lower C-reactive protein levels
## Footnote
Supported by several longitudinal studies.
49
What compounds in coffee are responsible for its health benefits?
* Polyphenols
* Bioactive compounds
## Footnote
These compounds have antioxidant properties and help with insulin resistance.
50
What is the relationship between coffee consumption and uric acid levels?
Inverse relationship; uric acid decreases with increased coffee intake
## Footnote
This was found in a study involving 14,758 participants.
51
How should one manage caffeine consumption to avoid sleep issues?
Switch to decaf coffee or caffeine-free teas in the afternoon
## Footnote
A cutoff time of 2:00 p.m. is recommended.
52
What is the star polyphenol in green tea and its benefits?
Epigallocatechin-3-gallate (EGCG); provides antioxidant and anti-inflammatory properties
## Footnote
Triggers the Nrf2 biological pathway.
53
What should be consumed in addition to caffeinated beverages?
An extra twelve to sixteen ounces of water
## Footnote
This helps to balance the dehydrating effects of caffeine.
54
What are the effects of high salt diets?
* Associated with obesity
* Insulin resistance
* Development of diabetes
* Elevated uric acid
## Footnote
High salt intake may also trigger uric acid production.
55
What is the recommended limit for wine consumption?
One glass a day, preferably red
## Footnote
Red wine contains more polyphenols than white wine.
56
What should be avoided or limited to manage purine intake?
Purine-filled beers
## Footnote
One beer a day is associated with a 50 percent increased risk of gout.
57
What should you track while following the dietary protocol?
Uric acid and blood glucose values
## Footnote
Keeping a food journal can help personalize choices.
58
What is the goal during the first three weeks of the dietary program?
Master new eating habits and reduce cravings
## Footnote
Focus on avoiding added sugars and refined fructose.
59
What should each meal contain according to the meal plan?
* Healthful fat
* Low-purine protein
* Acid-dropping offset
## Footnote
Examples include quercetin-rich vegetables or tart cherries.
60
What type of oils should be avoided when cooking?
Processed oils and cooking sprays
## Footnote
Organic extra virgin olive oil or coconut oil are recommended instead.
61
What is suggested for breakfast on Monday?
Coconut Pudding with one or two soft- or hard-boiled eggs
## Footnote
Recipes can be found at DrPerlmutter.com
62
What is served for lunch on Tuesday?
Mixed green salad with dandelion greens, raw cut vegetables, and two hard-boiled eggs, dressed with Tart-Cherry Vinaigrette
## Footnote
Recipes can be found at DrPerlmutter.com
63
What is the dinner option for Wednesday?
Thyme-Roasted Pork Tenderloin with half a cup of wild rice and unlimited steamed vegetables
## Footnote
Recipes can be found at DrPerlmutter.com
64
What is the dessert option for Friday?
Half a cup of berries topped with a drizzle of unsweetened cream or honey
## Footnote
Recipes can be found at DrPerlmutter.com
65
What is suggested for breakfast on Saturday?
LUV Pancakes
## Footnote
Recipes can be found at DrPerlmutter.com
66
What dietary principles are followed in this meal plan?
LUV dietary principles
## Footnote
LUV stands for a diet that emphasizes healthy fats, proteins, and non-starchy vegetables
67
What type of oils should be chosen according to the meal plan?
Extra-virgin olive or coconut oil
## Footnote
Choosing high-quality oils is important for health
68
What should you check when buying processed foods?
Always check labels to ensure they are gluten- and sugar-free
## Footnote
This is crucial when purchasing manufactured products
69
Fill in the blank: The first week of the meal plan is a _______.
starting point
70
What is a suggested beverage alternative for someone addicted to sugary drinks?
Beverages that meet the LUV protocol
## Footnote
Gradual substitution can aid in dietary transition
71
What is included in the Sunday breakfast?
Broccoli Sprout, Green Pepper, and Red Onion Frittata
## Footnote
Recipes can be found at DrPerlmutter.com
72
What is the lunch option for Thursday?
Jackfruit Lettuce Tacos with three to five ounces of roasted turkey, chicken, or wild-caught fish
## Footnote
Recipes can be found at DrPerlmutter.com
73
What should be the focus during the first week of the meal plan?
Breaking old dietary habits and learning smart substitutions
## Footnote
This process may take a few weeks
74
What is served for dinner on Tuesday?
Harissa-Roasted Halibut with Roasted Zucchini, Tomatoes, Peppers, and Blistered Red Onions
## Footnote
Recipes can be found at DrPerlmutter.com
75
What dessert is suggested for Saturday?
Three-quarters of a cup of sliced peaches or nectarines dipped in three squares of melted dark chocolate
## Footnote
Recipes can be found at DrPerlmutter.com
76
What is the recommended way to handle your meals according to the meal plan?
Plan ahead and feel free to swap recipes if short on time
## Footnote
Flexibility is encouraged in meal preparation
