Nutrition Module 8: Organic Food, GMOS, Contemporary Nutrition

1. Artificial fertilizers

2. Sewage sludge as fertilizer

3. Most synthetic pesticides

4. Radiation

5. Antibiotics or growth hormones for farm animals

6. Genetic engineering (a GMO can't be labeled organic)

Certified organic foods are farmed without the use of what 6 things?

nope

Is most food produced and consumed in the US organic?

ya they can bc the health effects are deemed much smaller than other chemical pesticides

Can organic food be grown w/ chlorine and hydrogen peroxide (which are synthetic)?

an herbicide linked to cancer in people

What is Glyphosate (Roundup)?

an herbicide shown to cause mutations in amphibians

What is Atrazine?

insecticide banned in the EU that has caused widespread declines in bee and other pollinator populations in the US

What are Neonicotinoids?

1. Found in many non-organic foods and at lower lvls in organic foods

2. Glyphosate in foods raises public alarm b/c linked to several types of cancers

3. Organic labeled produced can't be grown using this. However, cross contamination in fields make it virtually impossible to keep it fully out

Describe Glyphosate (3 bulletpoints).

1. Contain far less pesticide than non-organic

2. Some reason shows organic may be higher in some nutrients...other research shows no difference

3. Less pesticide application to farmland enhances biodiversity and protects pollinators and other animals

3 benefits of eating organic?

1. Expensive b/c costs more to produce

2. Reduces equitable access to nutritional food in US

What's the con of organic food? (2 bulletpoints)

1. The "Clean 15" often have a hard peel that's not consumed or are grown w/ minimal pesticides (ex. mushrooms, avocado, kiwi, watermelon)

2. The "Dirty Dozen" are grown w/ cancer causing pesticides and are generally consumed in their entirety including skin

If you can't afford to buy only organic, prioritize what 2 things?

1. Reduce content of pesticides (chems can penetrate skin/pulp of produce)

2. Don''t use soap btw since it can penetrate the food

Always washing your fruit and veggies helps with what 2 things?

1. Special set of technologies that alter genetic makeup of living organisms to produce desirable trait

2. Result is GMO (genetically modified organism)

3. Thus far, there's little evidence that GMOS are bad or less nutritious

4. GMOs have been in food supply for over 20 years

What is Genetic Engineering? Describe it. (4 bulletpoints)

1. In genetic engineering, genes can be added to genome, deleted from genome, or silenced in genome

2. Relevant genes for food include ripening, color/size, resistance to pests, presence/absence of toxin

Genes are segments of DNA. Describe how this is related to genetic engineering (2 bulletpoints).

most often in genetic engineering, a gene from one organism is transferred to another

What is Transgenics?

1. Gene for frost resistance in a plant from Alaska transferred to oranges to reduce crop damage during particularly cold period

2. Gene for Bacillus thuringiensis (Bt), a bacterium that produces its own insecticides, is inserted into corn/cotton/potatoes, making them resistant to insects and reducing need for chemical insecticides

Provide 2 examples of Transgenics.

Very little

1. ~30k genes in a plant genome depending on species. Genetic engineering adds 1-10 extra foreign genes, so this is small

2. Most of DNA is either destroyed or degraded while cooking or is broken down into nucleotide monomers during process of digestion

Overall, is there a little or a lot of genetic info altered in genetic engineering? Describe this.

1. Humans have been manipulating plants & animals for many thousands of years via selective breeding & hybridization

2. This DOES alter genetics of those species since it produces variations of traits that are new

3. Foods produced by these methods are not considered GMOS

Describe Selective Breeding & Hybridization (3 bulletpoints).

To provide transparency to the consumer, USDA recently developed the term "bioengineered" and labeling to indicate a food or ingredient has been manipulated via la procedure to create changes to a genome that couldn't occur in nature or by selective breeding or hybridization

GMO vs. Bioengineered?

1. WHO estimates that ~250 mil children in developing countries suffer from Vitamin A deficiencies and that supplementation can prevent over 2 mil childhood deaths

2. Golden rice made in 1999 to increase nutrition of rice—a common cheap crop in these countries

3. Gene for vitamin A precursor was inserted into rice DNA which can then be converted to vitamin A in human body

4. Controversial project—GMO opposition groups formed fast but golden rice has been deemed safe by FDA but has yet to be commercially cultivated

Describe Golden Rice as an example of GMO benefits (4 bulletpoints).

1. Since organisms can be modified to be resistant to pests, pesticide application may be lowered and yields improve (safe for farmers & consumers)

2. Modifications can improve shelf life

3. Resistance to environmental factors (freezing/drought) improves yields and makes food supplies robust to climate change

4. Improve nutrition when foritfied

5. Remove allergens

5 benefits of GMOs?

1. No evidence showing it's bad, use your judgement to decide what's best for you to eat

So are GMOs bad or good?

1. Genetically altered tomato w/ extended shelf life introduced in 1994

2. Flavr Savr first genetically engineered food granted a license for human consumption

3. Developed by genetically modifying tomato to have reduced polygalacturonase (PG) activity—an enzyme that breaks down pectin in tomatoes causing them to soften

Describe Flavr Savr (3 bulletpoints).

1. Most common crop in US, approximately 92% of corn is a GMO

2. Most GMO corn created to resist insect pests or tolerate herbicides. Bt corn is a GMO corn that makes proteins toxic to certain insect pests but not humans/animals/pets. GMO Bt corn reduces need for insecticide while preventing insect damage

Describe Corn (2 bulletpoints).

1. Bt corn—reduce pesticides and insect damage...good for consumers

2. Round-up Ready Corn—GMO w/ herbicide resistance gene modification. Bc corn is resistant to glyphosate, more herbicides can be used on this corn...not good for consumers

Describe 2 examples of GMO modified corn.

1. Most soy in US are GMOS (94%)

2. Soybeans, oil, and cattle feed

Describe Soy (2 bulletpoints).

1. P34 eliminates a common soy allergen

2. Kunitz Trypsin inhibitor (Ti) improves digestion of soybean

3. Lectins (Le) affects uptake of nutrients from other sources of food

4. Herbicide resistance (e.g. Roundup Ready)

What are the 4 example genes modified in Soy?

1. Blight (caused by a fungus) resistant potatoes

2. This causes less browning

3. Pest resistance so less pesticides used

Describe Potatoes (3 bulletpoints).

1. AquaAdvantage salmon first genetically modified animal to be approved for human consumption by FDA

2. Genetically altered to express more growth harmone causing fish to reach adult size by 18 months versus 3 years

3. Fish needs less food and take less time to grow = more profit

Describe Salmon.

1. Proponents—beneficial b/c it reduces overfishing of wild salmon population

2. Opponents—potential for these genetically modified fish to escape farms and enter wildlife is a threat to ecosystem b/c it would alter natural wildlife population

Proponents vs opponents of the technology that created AquaAdvantage salmon?

1. Cultured meat is created by taking animal cells and proliferating those in a lab. It produces meat without an actual animal

2. Lab grown meat has potential to reduce carbon emission and waste from meat industry PLUS reduce animal cruelty

3. Sold briefly in US but high use of plastic in the process and high cost of production must be reduced. Still approved by FDA & USDA though

Describe Lab Grown Meat (3 bulletpoints).

1. Kidney defects

2. Liver necrosis

3. Increased mortality

4. Mammary tumors in females

5. Reduced pituitary function

6. Sex hormone imbalance

Rats were provided drinking water containing:

- RoundUp

- RoundUp-tolerant GMO corn

- RoundUp-tolerant GMO corn w/ application of RoundUP

After 2 years, all treatments showed what 6 effects?

1. Over 100k supplements found on market valued at ~64 billion in US alone

2. Regulated by FDA as "food products" so don't undergo same approvals as medication

3. Little data to support health benefits for healthy individuals

4. Rates of contamination are between 12 and 58%

5. Most common diet supplements used by general population are multivitamins which are unnecessary for most healthy adults who have a balanced diet (Vitamin D, Vitamin C, Vitamin E, and Vitamin B12 are other popular supplements)

Describe Dietary Supplements in general (5 bulletpoints).

accumulate in body over time and interfere with cellular processes

Why are Lipid soluble vitamins in high doses bad?

liver damage, bone pain, skin problems

Too much Vitamin A?

high calcium in blood, kidney stones, bone pain

Too much Vitamin D?

nausea, diarrhea, and interfere w/ blood clotting

Too much Vitamin E?

can interfere w/ blood clotting but is less likely to be toxic

Too much Vitamin K?

1. Popular bc promoted as "beauty vitamin" for hair & nails

2. Little evidence it has any effect on hair & nail growth

3. Likely only beneficial for Biotin deficient ppl but most people get enough in US get enough from diet.

4. Most common symptoms if deficient = thinning hair, scaly rash around mouth/nose/eyes

5. Biotin (B7) water soluble so excreted in urine and toxicity is rare

Describe Biotin (5 bulletpoints).

1. Precursor for carnosine and most used supplement in athletics

2. Potential side effects = paresthesia, GI upset, headache, insomnia, dizzy

Describe Beta Alanine (2 bulletpoints)

1. Increase energy availability, muscle gain

2. Potential side effects = GI upset, water retention, bloat, dehydrated, muscle cramp

Describe Creatine (2 bulletpoints)

1. Supplies amino acids needed to build & repair muscle

2. Potential side effects = Tired, anorexia, vomit, depression, polyuria, edema

3. Extreme toxicity = seizures, encephalopathy, kidney damage

Describe Protein (3 bulletpoints)

1. Important for cartilage, tendon, ligaments; joint health

2. No known side effects but scientific evidence of benefits is lacking

Describe Collagen (2 bulletpoints)

1. Pregnant lactating women --> folate, iron, vitamin D, calcium

2. Malabsorption dz like Crohns or Celiac or Kidney dz --> A, D, E, K, B12, iron

3. Older adults --> iron, vitamin D, calcium

4. Infants & children --> vitamin K (at birth), iron, vitamin D

Supplements are beneficial to some individuals who need it to maintain health. List 4 examples of these kinds of individuals and their needs.

1. Newborns born w/ very low lvls of vitamin K bc only small amts cross placenta during pregnancy & breast milk contains small amounts

2. Vitamin K essential for clotting factor production

3. W/o enough vitamin K, baby at risk of Vitamin K Deficiency Bleeding (VKDB) aka hemorrhagic disease of the newborn

4. Since 1961, Vitamin K shot is recommended for all newborns

5. Recently, more parents refusing vitamin K shot

Describe Vitamin K for newborns (5 bulletpoints).

1. GLP-1 promotes feeling of fullness/satiety...same effect as leptin but faster

2. Secreted by large intestine & by alpha cells in pancreas

3. Binds to GLP-1 receptors in pancreas and brain

4. Semaglutide (Ozempic, Wegovy) and Dulaglutide (Trulicity)

5. Initially used as non-insulin injectable diabetes treatment

Describe the weight loss supplement Glucagon Like Peptide 1 aka GLP 1. (5 bulletpoints)

1. Insulin secretion in response to elevated blood glucose

2. Decrease glucagon secretion

3. Slow gastric emptying

4. Decrease appetite

Stimulation of GLP-1 receptors promotes what 4 things?

1. Weight loss

2. Decrease dependence on insulin to treat diabetes

3. Cardiovascular benefits

4. Decrease hemoglobin A1c lvl, which indicates blood glucose lvls over the past 2-3 months

4 advantages of GLP-1?

1. Headache, nausea, diarrhea, constipated

2. Eat more slowly & eat smaller portions (esp high fat and carb foods) to mitigate side effects

Disadvantages of GLP-1? (2 bulletpoints)

1. Associated w/ thyroid cell cancer in animal models

---2. Dose-related and duration dependent but check family history for thyroid carcinoma

3. Pancreatitis, gall bladder disease, acute kidney injury

What are the risks/serious side effects of GLP-1? (3 bulletpoints)

1. Mediterranean

2. Whole food plant-based diet (vegetarian/vegan)

3. Nordic

4. Dash

5. Intermittent fasting

What 5 diets can promote health?

1. Plant based foods

2. Use olive oil as main source of fat

3. Include moderate consumption of fish & seafood, providing healthy omega-3 fatty acids

4. Limit red meat & processed meats

5. Focus on minimally processed whole foods

5 features of Mediterranean diet?

1. Lower risk of cardiovascular disease (CVD), stroke, improved cholesterol

2. Lower risk of type 2 diabetes & improved insulin sensitivity

3. Support healthy weight; moderate portions & satiety from fiber and fats help prevent obesity

4. Linked to reduction in colon & breast cancer

5. Emphasizes shared meals and lifestyle factors including physical activity and social connection

6. Linked to longer lifespan

6 benefits of Mediterranean diet?

1. Focus on plant foods in most natural, minimally processed form

2. Minimize or exclude animal products

3. Minimize or exclude processed foods

4. People on this diet may need B12/iron/omega 3 supplements

4 features of Whole-Food Plant-Based Diet?

1. Lower BMI

2. Lower risk of type 2 diabetes

3. Improved lipid profiles

4. Lower blood pressure

5. Linked to reduced risk of several cancers (esp. colon cancer)

6. Linked to longevity if not nutrient deficient

6 benefits of Whole-Food Plant-Based Diet?

1. Emphasize locally sourced, seasonal foods common to Nordic countries

2. High intake of fruits/veggies, esp root veggies, legumes, cabbage, and berries

3. Include whole grains like rye/barely/oats

4. Features fatty fish (salmon/herring/mackerel) as primary protein source

5. Use rapeseed (canola) oil as main added fat

5 features of Nordic Diet?

1. Improves insulin sensitivity & weight control

2. Improve blood pressure, cholesterol, and lowers CVD risk

3. Associated w/ lower weight gain and better satiety b/c of fiber rich food

4. Longevity effects of Nordic diet less studied in comparison to Mediterranean; some early evidence suggests healthy aging benefits

4 benefits of Nordic Diet?

1. (Dietary Approaches to Stop Hypertension) is evidence-based eating patterns designed to promote heart health & lower BP

2. Main focus is to reduce sodium intake

3. Include potassium, calcium, and magnesium rich food to counteract sodiums effects to lower blood pressure

4. Fruits, veggies, whole grains, lean proteins, low-fat dairy, low sodium, limited red/processed meat & sugar

4 features of DASH diet?

1. Lower BP, heart disease risk (lowers LDL), and stroke risk

2. Weight loss benefits

3. Improve insulin resistance & reduce diabetes risk

4. Supports longevity (mainly b/c reduce CVD risk)

4 benefits of DASH diet?

1. Eating pattern that cycles between periods of eating and fasting rather than focusing on certain foods

2. Time restricted eating—only eating between 12-8pm or 4-8pm (example)

3. Alternate day fasting—either no calories or very low calorie intake (~500 cals) every other day

4. 5:2 method—normal eating 5 days out the week and ~500-600 calorie intake for other 2 days

4 features of Intermittent Fasting?

1. Benefits depend on overall diet quality

2. Overall picture of benefits is mixed and not definitive

3. May improve insulin sensitivity & blood sugar regulation

4. Can promote weight management by lowering overall calorie intake

5. Associated w/ potential benefits for metabolic health and CVD risk factors but data is conflicting

6. Some studies show time restricted eating or fasting triggers processes like autophagy (cellular cleaning) and improved metabolic health in animals...mechanisms thought to influence aging

7. Intermittent fasting vastly increases lifepsan in model organisms suggesting health benefits for humans

7 benefits of Intermittent Fasting?