Optimizing the Quality of Dietary Intake Flashcards
Optimizing the Quality of Dietary Intake
_____ food is prepared may be just as important to health as the food itself!!
HOW
Optimizing the Quality of Dietary Intake
Tomato
• Primary food source of ______ - naturally occurring pigment linked to prevention of cancer and other chronic diseases
lycopene
“Lycopene molecules in tomatoes that are combined
with fat and subjected to heat during processing are
restructured in a way that appears to ease their
transport into the bloodstream and tissue…..55%
increase in total lycopene absorption”
Optimizing the Quality of Dietary Intake
Broccoli
(Brassica vegetables: broccoli, brussels sprouts, cauliflower, green cabbage)
Primary source of ________ (sulforaphane) - have potent anti-cancer activity.
“Cooking may markedly reduce its beneficial effects on health.”
“Only broccoli lightly stir-fried in extra virgin olive
oil or sunflower oil retained the same glucosinolate
and vitamin C levels as uncooked broccoli”
Stir-frying and stir-frying/boiling, cause significant losses of chlorophyll, soluble protein, soluble sugar, vitamin C, and
glucosinolates, but the _______ method appears the best in retention of the nutrients in cooking broccoli
glucosinolates
steaming
Optimizing the Quality of Dietary Intake
Salad: Spinach, romaine, tomatoes and carrots:
• Rich in ________
- powerful antioxidants; protect cells from ___ _____ damage
Study investigated intestinal absorption of carotenoids
ingested from a single vegetable salad
“NO absorption of carotenoids was observed when
salads with _____-______ salad dressing were consumed.
A substantially greater absorption of carotenoids was
observed when salads were consumed with ____-_____ than with reduced-fat salad dressing.”
Carotenoids
free radical
fat-free
full-fat
Optimizing the Quality of Dietary Intake
Preserving Nutrients
Sending valuable nutrients down the drain?
• Among most susceptible to damage are the water-soluble vitamins B and C
• Absorbed into water when soaked or _______ in it
• Destroyed in _____ ______ cooking
cooked
high heat
Optimizing the Quality of Dietary Intake
Extra Virgin Olive Oil • Rich source of healthful \_\_\_\_\_\_\_\_\_\_\_ fatty acids • Strong antioxidant --- carotenoids, tocopherols etc. • Rich supply of polyphenols --anti-inflammatory (oleocanthal) --antioxidant ---anticoagulant
When Good Oils Go Bad
Smoke Point:
• The temperature at which visible gaseous vapor from the heating of oil becomes evident
• Traditionally used as a marker for when _______ of oil begins to take place.
—Flavor and nutritional degradation
—Decomposition incurs chemical changes in the oil that results in:
• Reduced flavor
• Reduced nutritional value
• The generation of _____ _______
– causal agents of degenerative illnesses
monounsaturated
decomposition
free radicals
Optimizing the Quality of Dietary Intake
Oils with higher percentage of free fatty acids -fragments
of whole fat molecules
– tend to have LOWER smoke points, because such acids burn easily
• Conversely, highly refined oils - generally have
reduced amounts of free fatty acids
- have HIGHER smoke points.
The highest-smoke-point olive oils are “____” ones, (have
been refined - often are virtually colorless and tasteless)
The Best is Also the Most _______ _______
–Organic, unrefined, cold-pressed extra virgin olive oil
has LOWEST smoke point of ALL forms of olive oil
–Least refined, most nutrient dense, and contains the
largest concentration of fragile nutritive components
• Range that reflects the most likely UPPER limit for
heating without excessive damage => 200-250°F
light
Heat Sensitive
Optimizing the Quality of Dietary Intake
To Maximize Health Benefits:
• Rather than putting oil in the pan and heating it, put the food in the oil first and then add to a heated pan
– Reduces the amount of ___________
• HEAT the pan first…… then add the oil and food
NOTE: Test the temp: water boils at 212°F - drop of water at this temp or above will sizzle & evaporate w/n a second or two.
• Use for preparing sauces at LOW heat
• Add to dishes AFTER cooking to enjoy the full flavor and nutritional value of olive oil
• Use ________, drizzled over salads
Storage of Oils
_______ destroys many of the antioxidants in olive oil
• Italian researchers compared oils stored in light or in dark for 12 months
• Oils stored in clear bottles under supermarket lighting lost at least 30% of their tocopherols (vitamin E) and carotenoids.
oxidation
cold
Light
Spanish Study: virgin olive oil in storage 12
months-under the best controlled conditions
Chlorophyll content dropped by as much as 30%
beta-carotene dropped by 40%
vitamin E dropped (alpha-tocopherol) by 100%!
Optimizing the Quality of Dietary Intake
AGEs = Advanced Glycation End Products
Aka. Glycotoxins
\_\_\_\_-\_\_\_\_\_\_ that have been linked to: Inflammation Insulin resistance Vascular disease Kidney disease Alzheimer's disease Diabetes Cardiovascular disease
—-Implicated in pathogenesis of diabetes, heart
disease, kidney failure and may potentially affect skeletal muscle
Pro-oxidants
Optimizing the Quality of Dietary Intake
Formed ENDOgenously:
- Byproduct of ________ metabolism and aging
- AGEs are created through a _______ _________ between reducing sugars and free amino groups of proteins, lipids, or nucleic acids
Formed EXOgenously:
Dietary advanced glycation end products (dAGEs)
• Are naturally present in uncooked animal-derived foods, and cooking results in formation of new AGEs within these foods
—Forms when a sugar molecule hooks onto amino acids of a protein or when a sugar combines with certain fats or other compounds
—This reaction is also known as the _________ or browning reaction
—–Temperatures over _______ (~248°F) greatly accelerate the reaction
normal
nonenzymatic reaction
Maillard
120°C
Optimizing the Quality of Dietary Intake
Dietary Advanced Glycation End Products (dAGEs)
•________-_______ foods that are high in fat and protein are generally AGE-rich and prone to new AGE formation during
cooking.
• In contrast, ______-_______ foods such as vegetables, fruits, whole grains, and milk contain relatively few AGEs, even after cooking
In particular, grilling, broiling, roasting, searing, and frying
propagate and ________ new AGE formation
If excessively high levels of AGEs are reached in tissues and the circulation they can become __________.
Studies in healthy human beings show that dAGEs directly correlate with circulating AGEs as well as with markers of oxidative stress.
Animal-derived
carbohydrate-rich
accelerate
pathogenic
“Over time, this can precipitate disease or early aging”
Optimizing the Quality of Dietary Intake
Dietary Advanced Glycation End Products (dAGEs)
—-Association between elevated serum AGEs and poor
skeletal muscle _______ in humans
—-“Increased AGEs may contribute to increased stiffness
in muscle tissue & reduced viscoelastic properties of
muscle & thus impair muscle ________”
—“This observation is consistent with the hypothesis that
AGEs play a role in sarcopenia”
—“AGE rich diet induces significant increases in __________ & endothelial dysfunction markers”
—“AGEs seem to play an important role for the
development and/or progression of _______ mainly
through induction of oxidative stress and inflammation.”
—A large body of evidence suggests that AGEs are
important pathogenetic mediators of almost all diabetes
complications.
strength
function
inflammatory
CVD
Optimizing the Quality of Dietary Intake
Overall, meat group contained the highest levels of
AGEs
– Lamb ranked relatively low in dAGEs compared to other meats
– NOTE: Even ____ _____meats and ______ contain HIGH levels of dAGEs when cooked under dry heat.
Higher-fat and aged cheeses, such as full-fat American
and Parmesan, contained more dAGEs than lower-fat
cheeses, such as reduced-fat mozzarella, 2% milk cheddar, and cottage cheese
– High-fat spreads, including butter, cream cheese, margarine, and
mayonnaise, were also among the foods HIGHEST in dAGEs
—Grains, legumes, breads, vegetables, fruits, and milk
were among the lowest items in dAGE, unless prepared with added fats
Higher ________ content or higher level of antioxidants and vitamins in foods, may diminish new AGE formation
lean red
poultry
water
Optimizing the Quality of Dietary Intake
Safe and optimal dAGE intake for purpose of disease prevention has NOT YET been established.
Animal studies: reduction of dAGE by 50% of usual
intake associated with reduced levels of oxidative
stress, less deterioration of insulin sensitivity and
kidney function with age, and longer _____ _____.
NOTE: The average dAGE intake in a cohort of healthy
adults from the New York City area was found to be
14,700±680 AGE kU/day
life span
***Findings from animal and human studies suggest that
avoidance of dAGEs helps delay chronic diseases and
aging in animals and possibly in human beings
Optimizing the Quality of Dietary Intake
The formation of new dAGEs during cooking was significantly reduced by:
1–Cooking with moist heat
2—-Using ______ cooking times
3—Cooking at ______ temperatures
4—-Use of acidic ingredients
***Use of acidic marinades, such as lemon juice and
vinegar, ________ cooking can also be encouraged to
limit dAGE generation
shorter
lower
before
Optimizing the Quality of Dietary Intake
Avoid eating browned or charred portions of cooked meats
1—Food that is “browned” (particularly high-fat, high-protein food) also likely to be high in AGEs
Limit intake of processed foods
1—Many have been exposed to _____ cooking temperature to lengthen shelf life, so may have high AGE contents
2—Food manufacturers add AGEs to foods as flavor enhancers & colorants to improve appearance.
Increase fruits and vegetable intake
Cooked or raw, naturally low in AGEs, and contain
compounds such as _________ that can decrease some of damage done by AGEs
high
antioxidants
Optimizing the Quality of Dietary Intake
3 other compounds produced in high heat cooking:
1. Heterocyclic amines (HCAs)
- Polycyclic aromatic hydrocarbons (PAHs)
– In animal studies HCA and PAH led to ________.
No study has definitively demonstrated cancer risk in humans – yet, considered by experts as a possible reason for increased risk of certain cancers in people consuming large amounts of red & processed meats - Acrylamide
– In _______ foods exposed to HIGH heat: commercially processed foods like _____ ______, breakfast cereals, crackers, pretzels, pastries, chips even coffee
(NOTE: benefit of moderate coffee consumption considered to outweigh risk)
– Considered to be “probably carcinogenic in humans”
cancer
starchy
French fries
Optimizing the Quality of Dietary Intake
High consumption of:
– _________
– _________, or
–__________ meats
associated with increased risks of colorectal, pancreatic and prostate CANCER!!
• Whether this can be attributed to AGEs, HCAs, PAHs, nitrites, nitrates, high iron, saturated fats content, or a combination remains to be seen…
well-done,
fried
barbecued
Optimizing the Quality of Dietary Intake
The USDA National Organic Program (NOP)
Defines Organic as Follows:
• Produced by farmers who emphasize use of renewable
resources and the conservation of soil and water to
enhance environmental quality for future generations
• Produced without using most conventional pesticides;
fertilizers made with synthetic ingredients or sewage
sludge; bioengineering; or ionizing radiation
• Prohibits the use of ______
Government-approved certifier inspects the farm to make sure the
farmer is following all rules necessary to meet USDA organic standards
Companies that handle or process organic food before it gets to local supermarkets or restaurant must be certified, too.
***NOTE: concern of contamination of the crops may cause organic land to contain some percentage of GMO ingredients
GMOs*
Optimizing the Quality of Dietary Intake
Requirements for organic poultry, cattle and pigs:
• Meat, poultry, eggs, and dairy products come from animals that are given no ________OR________
• Must be raised organically on certified organic PASTURES
• Must be fed certified organic FEED
– Are fed only certified organic grains and grasses
• Must have year-round _________ _________
Products that display this USDA seal means product is
certified to be at least ___% or more organic
NOTE: Other terms on food labels, do NOT mean "organic" • “All-natural" • “Free-range" • “Hormone-free"
antibiotics or growth hormones
outdoor access
95
“On the basis of a systematic review of studies of
satisfactory quality, there is no evidence of a difference
in nutrient quality between organically and
conventionally produced foodstuffs”
I CALL BULLSHIT HERE!
Optimizing the Quality of Dietary Intake
Studies show an association between pesticides and
health problems ranging from cancer, attention-deficit
(hyperactivity) disorder and nervous system
disorders, others report that exposure can WEAKEN
immune systems
• Concern exits that children’s growing _______ are the
most vulnerable to pesticides in food
NOTE: Data from long-term studies are not yet available to conclusively support or refute these concerns
brains
***Bottom line: it is reasonable to choose organic foods
whenever possible, especially for children!!!
