Lecture 15

Question 1

Values for ketogenic diet % CHO/FAT/PTN

Answer 1

5% CHO, 70-75% fat, 20-25% PTN)

Question 2

Which 4 nutritional factors have the biggest influence on aging and chronic disease?

Answer 2

animal fat
sugar
animal protein
alcohol

Question 3

At the cellular level, what happens to promote aging? 3

Answer 3

metabolic dysfuntion
inflammation
oxidative damage

Question 4

What are the 4 chronic health conditions related intake of a “Western diet”?

Answer 4

diabetes
CV
Cancer
neurodegeneration: dementia and Alzheiner’s

Question 5

Pro-Inflammatory diets:
3

Answer 5

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

Question 6

Ultra-processed foods contain one or several of: 7

Answer 6

high fructose corn syrup,
invert sugar,
modified starches,
hydrogenated oils,
colorings,
preservatives
other chemical additives

Question 7

Plant-based diets benefits 5 (inflammation, brain, age, metabolic, hormone)

Answer 7

anti-inflammatory,
neuroprotective,
antioxidant,
normalize metabolism
and hormone balance

Question 8

A plant-prominent diet is higher in (health-protective properties):
5

Answer 8

fibre
pre and probiotics
unsaturated fats
antioxidants
phytonutrients

Question 9

A plant-prominent diet is lower in (harmful properties):
4

Answer 9

animal fat and protein
sugar
sodium
total calories

Question 10

Vegans need supplement:

Answer 10

Table salt
B12
Vit D
zinc
ỉon
vegan-based omega-3 supplement

Question 11

Organically grown plants are: 3

Answer 11

higher/lower (mixed data) antioxidant and phytonutrient content

lower pesticide residue

might reduce risk for chronic disease

Question 12

Organic meat and dairy benefits 3

Answer 12

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)

Question 13

Organic eggs benefit 1

Answer 13

Linked to lower level of inflammation biomarkers in adults and children

Question 14

What are soybeans 3 types

Answer 14

Soybeans are high protein plant food, contain isoflavones - phytoestrogen (plant version of estrogen)
green – edamame
black – simmered/fermented
yellow – tofu, soymilk, tempeh

Question 15

Soy is health protective 6
(Fermented - 5 benefits)

Answer 15

↓ 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

Question 16

Keto diet food scheme

Answer 16

carbs -> protein -> fats
avoid Pasta, rice, corn, bread, beans
Milk

Question 17

Health Outcomes of a Ketogenic Diet 6 (weight, diabetes, HDL, gut, women, children)

Answer 17

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

Question 18

Health Outcomes of a Ketogenic Diet 4

Answer 18

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?

Question 19

Genetics account for _ of longevity

Answer 19

20%

Question 20

Blue Zone

Answer 20

People live to be 100 at rates 10 times higher than in the US

Question 21

Power 9 longevity principles (move, outlook, eat, connect)

Answer 21

Move: Naturally

Right outlook: purpose, downshift

Eat wisely: 80% rule, plant-based, wine at 5

Connect: right tribe, loved ones first, belong

Question 22

Blue zone eat monthly (pyramid)

Answer 22

meat
dairy

Question 23

blue zone eat weekly (pyramid)3

Answer 23

refined sugar
eggs
fish

Question 24

blue zone eat daily (pyramid) 5

Answer 24

nuts
drinks: water, coffee, tea, wine in moderation
beans/legumes
whole ingredients
plant-based diet

Question 25

four always blue zone

Answer 25

100% whole grain
nuts
beans
fruits and veggies

Question 26

four avoid blue zones

Answer 26

sugar sweetened beverages
salty snacks
packaged sweets
processed meats

Question 27

3 types intermittent fasting

Answer 27

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

Question 28

Feast v.s. famine benefits

Answer 28

modulates gene expression  related to survival

Question 29

thrifty mode/ famine

Answer 29

conserve energy, decrease RMR (move), decrease cell division

Question 30

feast mode

Answer 30

mobilize body stores of fat, increase RMR (move), increase cell division

Question 31

Manipulating the “feeding window” switches genes on-off, related to: 4

Answer 31

fat storage/mobilization/metabolism
insulin response
inflammation & CV biomarkers
immune response/cell division

Question 32

How does IF affect reproductive hormones

Answer 32

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?

Question 33

who shouldn’t fast 5

Answer 33

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