Lecture 15 Flashcards
Values for ketogenic diet % CHO/FAT/PTN
5% CHO, 70-75% fat, 20-25% PTN)
Which 4 nutritional factors have the biggest influence on aging and chronic disease?
animal fat
sugar
animal protein
alcohol
At the cellular level, what happens to promote aging? 3
metabolic dysfuntion
inflammation
oxidative damage
What are the 4 chronic health conditions related intake of a “Western diet”?
diabetes
CV
Cancer
neurodegeneration: dementia and Alzheiner’s
Pro-Inflammatory diets:
3
diets high is sugar and refined starches increase the “brain plaque” called beta amyloid-> memory loss
a high-fat, high sugar diet impairs the brain’s ability to repair the plaque damage
inflammation and impaired CV function will decrease blood flow to the brain – this can impact brain cell repair and potentiate cell death
Ultra-processed foods contain one or several of: 7
high fructose corn syrup,
invert sugar,
modified starches,
hydrogenated oils,
colorings,
preservatives
other chemical additives
Plant-based diets benefits 5 (inflammation, brain, age, metabolic, hormone)
anti-inflammatory,
neuroprotective,
antioxidant,
normalize metabolism
and hormone balance
A plant-prominent diet is higher in (health-protective properties):
5
fibre
pre and probiotics
unsaturated fats
antioxidants
phytonutrients
A plant-prominent diet is lower in (harmful properties):
4
animal fat and protein
sugar
sodium
total calories
Vegans need supplement:
Table salt
B12
Vit D
zinc
ỉon
vegan-based omega-3 supplement
Organically grown plants are: 3
higher/lower (mixed data) antioxidant and phytonutrient content
lower pesticide residue
might reduce risk for chronic disease
Organic meat and dairy benefits 3
Lower in antibiotics and growth hormones
Lower omega 6:3 ratio; lower SFA (saturated fat acid); higher in antioxidants
Higher levels of omega-3, Vit E, iron (dairy)
Organic eggs benefit 1
Linked to lower level of inflammation biomarkers in adults and children
What are soybeans 3 types
Soybeans are high protein plant food, contain isoflavones - phytoestrogen (plant version of estrogen)
green – edamame
black – simmered/fermented
yellow – tofu, soymilk, tempeh
Soy is health protective 6
(Fermented - 5 benefits)
↓ risk CVD, obesity (both genders)
↓ risk prostate cancer (men)
↓ risk breast cancer (women)
↓ frequency/severity hot flashes (women)
(+) bone mineral density (women)
Fermented soy products (e.g. miso, tempeh) demonstrate anti-obesity, anti-diabetic, anti-cholesterol, anti-inflammatory, and neuroprotective effects
Keto diet food scheme
carbs -> protein -> fats
avoid Pasta, rice, corn, bread, beans
Milk
Health Outcomes of a Ketogenic Diet 6 (weight, diabetes, HDL, gut, women, children)
Weight management (suppresses appetite)
Better insulin response and blood glucose control
↑HDL
Improve gut health (when consuming healthy, plant-based fats)
Might help women with PCOS
Neuroprotective effects: ↓ seizures in children
Health Outcomes of a Ketogenic Diet 4
Metabolic acidosis (low ph of blood ->Shallow breathing, confusion, headache, fatigue, fruity breath, increased heart rate)
Hypoglycemia (low blood glucose)
Kidney stones
High in animal protein –> gut health? CVD and cancer risk?
Genetics account for _ of longevity
20%
Blue Zone
People live to be 100 at rates 10 times higher than in the US
Power 9 longevity principles (move, outlook, eat, connect)
Move: Naturally
Right outlook: purpose, downshift
Eat wisely: 80% rule, plant-based, wine at 5
Connect: right tribe, loved ones first, belong
Blue zone eat monthly (pyramid)
meat
dairy
blue zone eat weekly (pyramid)3
refined sugar
eggs
fish
blue zone eat daily (pyramid) 5
nuts
drinks: water, coffee, tea, wine in moderation
beans/legumes
whole ingredients
plant-based diet
four always blue zone
100% whole grain
nuts
beans
fruits and veggies
four avoid blue zones
sugar sweetened beverages
salty snacks
packaged sweets
processed meats
3 types intermittent fasting
Alternate Day Fasting (fast day and feast day)
5:2 2 days fast : 5 days unlimited food intake
TRE – time-restricted eating: every day with eating window and fasting window
Feast v.s. famine benefits
modulates gene expression related to survival
thrifty mode/ famine
conserve energy, decrease RMR (move), decrease cell division
feast mode
mobilize body stores of fat, increase RMR (move), increase cell division
Manipulating the “feeding window” switches genes on-off, related to: 4
fat storage/mobilization/metabolism
insulin response
inflammation & CV biomarkers
immune response/cell division
How does IF affect reproductive hormones
in women: IF may helpful treatment for women with hyperandrogenism and PCOS help to regulate menstruation, fertility
in men: IF may decrease androgen hormones could this affect libido, cardiovascular risk?
who shouldn’t fast 5
type I and II- insulin dependent
over 70
underweight + disordered eating + body dysmorphia
liver or heart disease
women: pregnant, nursing or try to become pregnant
