Food Is medicine Exam 1

Gelatin

processed collagen, giving gummies their classic

chewy bounce

tart kick

comes from citric acid (found in citrus fruits)

and malic acid (found in apples); made synthetically

Gelatin is a protein

but it's incomplete:

•Missing essential amino acids

•Has a low biological value (BV)

•Not useful for muscle building or repair

Food dyes

are made using petroleum-derived chemical building blocks, not crude oil

Chronic diseases

long-term diseases- not contagious and largely

preventable

Factors that can increase the risk of developing chronic diseases

are:

An unhealthy diet & physical inactivity

• Tobacco use & alcohol consumption

• Genetics & economic factors

Global progress on reducing unsafe water and sanitation,

but diet,

obesity, and drug use an increasing threat

Income rises populations become more urban societies enter

into nutrition transition epidemiological transition

Epidemiological Transition

Patterns of disease shifts away from infectious and nutrient

deficiencies towards metabolic syndrome-related diseases and

some types of cancers

The Nutrition Transition

Shift towards a higher density diet with a greater

role for fat and added sugars in foods

#1 factor to determine our food choices

Taste

How does diet affect health at different stages of life?

1 in the womb and in early infancy, 2Breastfeeding may lower the risk of later developing obesity, 3 During infancy and childhood 4During childhood and adolescence

The main burden of chronic diseases is observed in people older

than

60

A nutrient that is the main source of energy for the body is a

carbohydrate

Complex Carbohydrates

Digested more slowly; provide sustained energy

• High in fiber and nutrients

• Examples: whole grains, beans, vegetables

Simple Carbohydrates

Digested quickly; can cause rapid blood glucose spikes

• Low in fiber and nutrients

• Examples: sugary foods, refined grains, sweetened beverages, fruits,

honey, milk.......

fiber

The part of grains and plant foods that cannot

be digested is called

INSOLUBLE FIBER

Binds with water to help produce bowel movements (prevent constipation).

SOLUBLE FIBER

Eating foods with soluble fiber reduces your blood cholesterol level and

your risk of developing heart disease.

Ketosis

a state the body goes into if it needs to break down body fat for

energy.

Ketosis (pt2)

The state is marked by raised levels of ketones in the blood which can be

used by the body as fuel

Recommended Dietary Allowance (RDA

Recommendation for each nutrient that should meet the needs of

nearly all (97 to 98%) the healthy individuals in a specific gender

and age group

RDA

are based on scientific knowledge and have been

presented by a committee of the Food and Nutrition Board (FNB)

of the National Academy of Sciences (NAS).

Is extra protein used efficiently by the body?

No, extra protein is not used efficiently by the body.

What metabolic burden can extra protein impose?

Extra protein may impose a metabolic burden on the bones, kidneys, and liver.

What health risks are associated with high-protein/high-meat diets?

High-protein/high-meat diets may be associated with increased risk for coronary heart disease and cancer.

What dietary components in high-protein diets may increase heart disease risk?

Intakes of saturated fat and cholesterol.

Sources of dietary fats

Animal, Plant, "Hidden Dietary"

Animal sources (fats)

meat, cheese, dairy

Plant sources (fats)

vegetable oils, nuts, avocados

Hidden" dietary fat

French fries, pizza, pasta

dishes, baked goods, salad dressings

risk of cancer may be decreased by

choosing diets:

high in fruits, vegetables, antioxidants and omega-3 fatty

acids

• low in trans fats (more studies needed to determine the

association between trans fats and some cancers)

When we consume too many calories, excess energy is stored in

the form of

triglycerides

What is the most important avoidable cause of cancers after tobacco?

Overweight/obesity

In which populations is overweight/obesity a significant cause of cancer?

Populations with western patterns of cancer incidence

Dental diseases include among other things:

caries which are cavities resulting from the action of bacteria on

sugary foods,

• dental erosion which is the loss of hard tooth tissue

(enamel and dentine) caused by acid attack,

• periodontal disease which refers to bacterial infections of the gums.

decline in dental caries over the past 30 years

(perhaps due to exposure to an adequate amount of fluoride)

Low intakes for most of these nutrients occur within the context of unhealthy

overall eating patterns, due to low intakes of the food groups—vegetables,

fruits, whole grains, and dairy—that contain these nutrients

These include (not limited to) potassium, dietary fiber, magnesium, calcium, and

vitamins A, D, E, and C.

Of the under consumed nutrients,

calcium, potassium, dietary

fiber, and vitamin D

How to increase intake of nutrients?

Shift to eating more vegetables, fruits, whole grains, and dairy

to increase intake of nutrients of public health concern

Low intakes of dietary fiber are due to low intakes of

vegetables, fruits, and

whole grains

Low intakes of potassium are due to low intakes of

vegetables, fruits, and dairy

If a healthy eating pattern,

such as the Healthy U.S.-Style Eating Pattern, is consumed, amounts of calcium

and dietary fiber will meet recommendations

Amounts of potassium will increase but depending on food choices may not

meet the Adequate Intake recommendation.

vitamin ? is unique in that

sunlight on the skin enables the body to make vitamin ?

Vitamin D

The Human Microbiome

our

microbiome is an estimated 39 trillion microbial cells including bacteria,

viruses and fungi that live on and in us.

What does our microbiome do? (gut)

storage of fat, absorbing nutrients, breaking down

toxins and creating blood vessels

These helpful microorganisms

replenish the linings of the gut and skin,

replacing damaged and dying cells with new ones.

immune defense system

Our native microbes compete with invading ones, preventing them from

getting a foothold.

three to 100 times more bacteria in the __?than there are cells in the human body.

gut

The collective name for all the kinds of

microorganisms that typically live in the gut is the

gut microbiota

bacteria in our gastrointestinal tract fall into five main phyla

Bacteroidetes, Firmicutes, Actinobacteria, Proteobacteria and Verrucomicrobia. Of

these, Bacteroidetes and Firmicutes are usually the most common

Is My Gut Microbiome the Same as Yours?

The number and amount of the many different microbes can vary

greatly from person to person

Gut microbiota: Functions

adhere to the intestinal wall, the harmful bacteria cannot

• produce antimicrobial substances (enzymes or proteins)

that inhibit or kill bad bacteria

• produce mucin to boost immunity

mucosa is the innermost layer of the

gastrointestinal tract

mucosa is made up of:

Epithelium

One of the front lines of the immune defense is the gut mucosa, where

____? is continuously produced to react with commensal

bacteria and dietary antigens

immunoglobulin-(IgA)

food moves through your digestive system by a

process called

peristalsis

____? digests food particles, extracts nutrients

that body absorbs

Small intestine

colon—

the 6-foot large intestine

____? also called the colonocytes, are the

gatekeepers of the gut

epithelial cells, also called the colonocytes, are the

gatekeepers of the gut

More bacteria in the oral cavity than in the stomach

Bacterial Dominance:

Bacteria are the predominant microorganisms in

the oral microbiome.

Biofilm Formation:

Dental plaque, for example, is a biofilm that

forms on teeth and is composed of bacteria, saliva, and other

components

The largest number of bacterial cells is found in the ___?

large

intestine

_____? in which the body essentially attacks itself

Autoimmune diseases,

Diet, climate changes, stress, illness, and certain medications can affect the

____?

microbiota in your body.

Medications such as antibiotics may alter

digestive system's environment

_____? H2 blockers (Zantac and Pepcid) and proton pump

inhibitors (omeprazole and Prevacid)

Acid-reducing medications:

decrease acid in the stomach and increase the pH, which may allow the

bad bacteria to make their way into the colon, causing ____?

dysbiosis

the medical term doctors use when this gut microflora

balance is disturbed and the ratio changes.

- out of sync between the good, protective bacteria and the

harmful, bad bacteria.

dysbiosis

A classic example of a bacterial imbalance getting you in trouble.

C. difficile diarrhea: Clostridium difficile, commonly called C. diff

Beneficial bacteria today are known as ____?

probiotics

____? meaning that they

exist together without harming each other

commensal relationship

"Graying of America"

This has contributed to rise in prevalence of chronic diseases:

- Obesity

- Cardiovascular diseases

- Type II or lifestyle diabetes

- cancers

_____?

Maintain mortality, morbidity rates

- Measure deaths and illnesses over time

- Mortality rate: number of deaths that occur in a certain population group, usually

1 year

CDC: Centers for Disease Control:

Top 3 leading causes of death in US:

- Heart disease

- Cancer

- Stroke

Metabolic syndrome is a

_____?

multifaceted syndrome

Major lifestyle risk factors include:

- Tobacco use

- Lack of physical activity

- Range of poor dietary habits

_____?- the kind that wraps around the internal organs - is

more dangerous than subcutaneous fat that lies just under the skin around the belly,

thighs and rear

visceral fat

_____? is strongly linked to metabolic disease and insulin resistance, and an

increased risk of death, even for people who have a normal body mass index

Visceral fat

The inflammatory trigger in obesity is ___?

metabolic and caused by

the excess high-fat diet

______? —a molecule from a microbe,

parasite, foreign body, or injured tissue

pathogens

With increased _____?, the levels of nutrients flooding the

system may rise enough that the overflow stimulates pathogen-

sensing pathways.

nutrient intake

____? the good gut bacteria

BACTEROIDETES:

Due to their negative influence on glucose and fat

metabolism, they are commonly referred to as bad gut microbes

FIRMICUTES

Diabetes is the leading cause of:

1. Kidney failure

2. Lower limb amputations other than those caused by injury

3. New cases of blindness among adults

Risk of developing type 2 diabetes is influenced by:

- Genetics

- Obesity: Body fat in abdominal area poses greater risk

Hormones that regulate blood glucose & energy storage; produced by

pancreas

Insulin & Glucagon

Elevated blood glucose levels

can damage blood vessels

and lead to ____?

CVD

Coronary artery disease (CAD), also called heart disease or ischemic

heart disease, results from a complex process known as

_____?

Atherosclerosis (commonly called "hardening of the arteries")

In_ _____?, fatty deposits (plaques) of cholesterol and

other cellular waste products build up in the inner linings of the

arteries.

atherosclerosis

Blood/Serum cholesterol

Circulates in blood

Dietary cholesterol

Comes from food we eat

(remember it comes from

only animal products)

The good cholesterol___?

HDL ( high density lipoproteins) THE GOOD

• Connected to a decreased risk of heart disease

The Bad & Ugly Cholesterol ___?

LDL (low density lipoproteins) THE BAD

• Connected to an increased risk of heart disease

Common misconceptions

Using margarine instead of butter will help lower my

cholesterol

• Thin people don't have to worry about high cholesterol

• If a label lists no cholesterol, it's a "heart-healthy" choice

Eggs - good or bad?

• Women don't need to worry about cholesterol

• Only middle-aged people should have their cholesterol checked

as this narrowing and hardening process continues, blood flow slows,

preventing sufficient oxygen-rich blood from reaching the heart muscles Eventually these calcified (hardened) arteries become narrower (a

condition known as___?

stenosis

The damaging process called ____? is an important trigger in the

atherosclerosis story

oxidation

In heart disease, free radicals are released in

artery linings and

oxidize low-density lipoproteins (LDL)