Dietary Trends Nutrition for Sport Flashcards
What are some popular dietary trends?
Plant vs omnivore diet and health
Vegan Diet
Ketogenic Diet
Blue Zone Diets
Intermittent Fasting
What were most diet trends focused on in the past?
In the past, most dietary trends focused on body weight (body fat) as the health outcome
What have dietary trends shifted towards present day?
Dietary trends have now shifted to longevity, following the eating patterns and nutritional traditions of our ancestors and centenarians
Chart of different diets and Nutrition Fundamentals
What are plant based diets lower in?
Total calories
Saturated fats
Sugar
Sodium
What are plant based diets higher in?
Fiber
Unsaturated Fats
Pre and Pro biotics
Antioxidents and phytonutrients
What nutrients are difficult to find in a plant based diet?
B 12 and iodine (in table salt) is hard to find in plant based diets.
Vegan sorced omega 3 and zinc are also recommended
Does organic make a difference to long-term health in plant based??
- ??Higher in antioxident and phytonutrient content??
- -It is probably more important to use good quality soil then to keep it organic.
- May reduce the risk for chrinic disease (obesity, T2 diabetes, cancer) More research needed
Does organic make a difference to long-term health in Animal based??
- Lower in antibiotics and growth hormones.
- Lower omega 6:3 ratio; lower SFA (saturated fats), higher in antioxidants.
- In dairy there are higher levels of omega-3, Vit E and iron.
- Eggs are linked to lower levels of inflamation biomarkes in adults and chicken
What is some potential data surrounding eating organic and long term health?
Potentially eating organic is protective for long term health but we don’t have enough evidence at this point for a difinnitive yes or no.
Chart showing different between Ket and western diet
What foods does the keto diet exclude?
Excludes:
Pasta, rice, corn, bread, beans
Milk
Sweets, pastries
Alcohol
What happens to the body on the keto diet?
On a ketogenic diet, there body stores of glucose are depleted, and the body “switches” to using fat to produce energy. The liver breaks down fat, and in doing so, produces ketone bodies (namely acetoacetate and 3-hydroxybutyrate).
What are ketone bodies?
The brain is able to use the ketone bodies to function (normally the brain uses glucose). These ketone bodies can cause people to experience the “keto flu”: headache, nausea, upset stomach in the first few days of going on a keto-diet.
What affect do ketone bodies have on the blood?
The ketone bodies change the pH of the blood making it more acidic (lower pH).
Potential benefits of the keto diet
- Weight management (suppresses appetite)
- Better insulin response and blood glucose control
- Higher HDL (Good colest..)
- Improve gut health (When consuming healthy, plant-based fats.)
- -Might help women with PCOS (Imbalance of reproductive hormones)
- Neuroprotective effects: Less sexures in children