Lecture 11 - Dietary Trends Flashcards
what is the world cancer research fund
trusted nutrition research
what is important when looking at the references of an article (think about the weight loss from non alc beer example)
that the references used are actually papers backing up what they are talking about otherwise the article can be misleading / not accurate
diet books used to be…
a common source of information for nutrition
what varies between diet books
varying quality of information
best selling diet books often promote ..
a lot promote weight loss, prevent / cure diseases
how many books were written by dietitian’s in the top 83 best selling diet books and why is this an issue
only 3 dietitian’s
meaning a lot of the information people are reading could be inaccurate
what is the best research designs
systematic reviews and meta analyses
A study looked at a sample of posts from Instagram accounts with over 100,000 followers posting about nutrition, what proportion were poor quality nutrition information
1/3
A study looked at a sample of posts from Instagram accounts with over 100,000 followers posting about nutrition, what proportion contained inaccuracies
about half
what is meant by a fad diet
‘in fashion’
what do fad diets often promise
promise quick weight loss
fad diets are usually very
usually very restrictive
fad diets often have few if any ….
scientific studies to support their claims
the language used by fad diets is very
persuasive
fad diets often recommend ….
expensive supplements
detox diets may involve
fasting or consuming a restricted diet for a short period of time
what are the three common claims in diets
- eliminate toxins from the body
- improve immunity
- weight loss
there is very limited research in detox diets but what is said about the claim of removing toxins from the body
the lungs, liver and kidneys naturally filter out toxins
what does science say about detox diets being very low in calorie
weight loss may occur in the short term but is not sustainable in the long term
what are the characteristics of the carnivore diet
- high fat , low carbohydrate
- consuming meat and some fat as well
what does the science say about the carnivore diet
- multiple food groups missing
- increased risk of colorectal cancer
how does the body respond to losing weight fast
responds by going into starvation response, gets rid of glycogen stores within a short period of time
losing glycogen stores within a short period of time forces the body to what (also is this a good way to lose weight)
to lose stores such as muscle mass because no glycogen stores or enough glucose coming in from the diet
bad way to lose weight
how to spot a fad diet
- do they offer a quick fix?
- are they trying to sell you something ?
- do they promote unhealthy habits ?
- is the diet sustainable
- is there evidence
what is the common diet trend associated with gluten
many people who aren’t coeliac going gluten free because they think it is healthier for them
a survey looked at people who cut out gluten from their diet, what did they find
people who were cutting out gluten didnt actually know what they were cutting out cause they didnt know what gluten actually was
what is gluten
formed from two proteins (gliadin and glutenin)
what are the claims of a gluten free diet
- boost energy
- decrease bloating and other gut problems
- lose weight
what does the science say about a gluten free diet
- no benefit to going gluten free if you dont have coeliac disease or a sensitivity
- gluten free diets can be lower in fibre and some B vitamins
claims of sugar free
- boost energy
- lose weight
- improve mental clarity
what the science says about sugar free diets
- removing sugar sweetened beverages and other foods high in free and added sugar can have benefits
- whole food sources of sugar have essential nutrients and should not be avoided
what is intermittent fasting
time restricted eating
what are the benefits that science says about intermittent fasting
- can be easier to stick to
- can result in weight loss
what science says about the risks to intermittent fasting
- not suitable for people on some medication
- dizziness, low energy levels, poor mental functioning
benefits of what science says in vegan diets
- high intake of fruits and vegetables
- lower BMI
- lower rates of heart disease
- lower environmental impact
risks of what science says in vegan diets
- vitamin B12 deficiency
- low iron status ?
- low calcium
what is the keto diet
very low carbohydrate diet (<20-50g) that includes ketosis
- high fat ~70%
what was the keto diet originally used in
children with epilepsy
the keto diet aims to change …
the type of fuel your body uses
what does the science say about weight loss on the keto diet
Can help people lose weight in the short term (long term effects not well understood)
what does the science say about the risks of the keto diet
- high in saturated fat
- risk of nutrient deficiency
- kidney problems
- low in fibre
- fuzzy thinking and mood swings
where is the healthy plate model from
EAT LANCET
tools to evaluate dietary trend
- look at the trusted evidence
- does it eliminate food groups or foods ?
- is it sustainable long term ?
what is dry fasting
Restricting food and fluids for a period of time
what are the claims of dry fasting
- rests the kidneys
- improves skin problems
- weight loss
the evidence shows symptoms of what from a dry fast
symptoms of dehydration
what is the basics to the pegan diet
plant focused
small to moderate amounts of ‘clean meat’
gluten and dairy free or “light”
avoid sugar
eat lots of healthy fats
what does the science of the pegan diet show
good to include plant focused meals, good to avoid sugar
but shouldnt avoid sugar in wholefoods and should’t be dairy or gluten free unless you need to be
what does lactase do
helps break down lactose
safe weight loss diets must :
- contain all required nutrients
- be palatable and acceptable
- have strategies for weight maintenance
- have medical assessment
