Food and Nutrition 3C Notes

Course Information

• Instructor: Jane Thurston-Regan

• Email: jane.thurston-regan@decyp.tas.gov.au

• Course materials: Available in Course Booklet / PowerPoint and Ice Breaker PowerPoint

Unit 1: Nutrition, Food, and Health

• Criterion 4: Describe the relationship between nutrition, food and health

• Nutrition Definition:

  • The process of nourishing or being nourished, supplying what is necessary to sustain life.

  • The scientific study of our consumption and use of nutrients.

• Study of Nutrition Includes:

  • How different nutrients in different foods contribute to growth, energy and health.

  • How food is digested and absorbed.

  • Nutritional needs throughout the life-cycle.

  • Guides and guidelines for selecting food for optimal health.

  • Nutrition-related diseases.

  • Factors influencing food choice.

Nutrients

• Definition: Chemical compounds needed for growth, energy and health, that the body cannot make for itself.

• Food Composition: A complex mixture of nutrients.

• Macronutrients:

  • Make up the bulk of our food.

  • Include: carbohydrates, fat, protein, fibre and water.

• Micronutrients:

  • Found in small amounts in a variety of foods.

  • Include: vitamins, minerals and non-nutrients.

Non-Nutrients

• Definition: Chemicals found in food not needed for growth and energy.

• Occurrence: Mainly in plant foods.

• Function: Used by plants as defence against insects, bacteria and disease.

• Examples: phytoestrogens, antioxidants and probiotics.

• Textbook: Nutrition the inside story. Reynolds, 2020.

Key Nutrients to Remember

• Macronutrients (5):

  • Carbohydrates

  • Fibre

  • Protein

  • Fats

  • Water

• Micronutrients:

  • Vitamins (2):

    • Folate

    • Vitamin D

    • Vitamin C (new as of 2023 because it was in the exam)

  • Minerals (5):

    • Sodium

    • Calcium

    • Iron

    • Potassium

    • Iodine

• Non Nutrients (3):

  • Phytoestrogens

  • Antioxidants

  • Probiotics

Food Nutrients - Key Aspects

• For each food nutrient, understand:

  • Types

  • Functions

  • Sources

  • Consequences of imbalances

• Protein Example:

  • Types: complete and incomplete

  • Functions: growth, maintenance and repair, 2nd source of energy, production of enzymes and hormones.

  • Sources: meat, fish, chicken, nuts, cereals, grains

  • Consequences of imbalances: excess is stored as fat as an energy source; not enough = functions affected.

Acceptable Macronutrient Distribution Range (AMDR)

• Carbohydrates: 45 – 65%

• Fat: 20 – 35%

• Protein: 15 – 25%

• Reference: Nutrition the inside story. Reynolds, 2020. Read pages 4 – 10 (getting started – NRVs)

Energy, Energy Density, and Nutrient Density

• Energy:

  • Released when food is used in the body.

  • Measured in kilojoules (kJ).

• Nutrient density:

  • Amount of nutrient in the food relative to the food’s energy value.

• Energy density:

  • Number of KJs per gram of the food. The greater the KJs/g the greater the energy density

• Energy Density of Nutrients:

  • FAT: $37kJ/g$

  • PROTEIN: $17kJ/g$

  • CARBOHYDRATE: $16kJ/g$

  • FIBRE: $0kJ/g$

  • WATER: $0kJ/g$

  • ALCOHOL: $29kJ/g$ (not classified as a nutrient)

• Impact of Sugar/Fat:

  • Adding sugar or fat to food lowers nutrient density because kjs are increased without adding nutrients.

• Example:

  • Potato: Nutrient dense

  • Hot Fried Chip (potato + fat/oil): Energy dense

• Energy dense snack foods:

  • Low in nutrients (not nutrient dense)

  • Referred to as EMPTY of nutrients/high in KILOJOULE FOODS

Nutrition Terms and Nutrient Reference Values (NRVs)

• Nutrient Density: The amount of a nutrient in the food relative to the food’s energy value.

• Energy Density: The number of KJ per gram of the food. The more kilojoules per gram of food, the greater the energy density.

• NRV’s (Nutrient Reference Values):

  • RDI: Recommended Dietary Intake

  • EAR: Estimated Average Requirement

  • AI: Adequate Intake

  • EER: Estimated Energy Requirement

  • UL: Upper Level (of intake)

  • SDT: Suggested Dietary Target

  • AMDR: Acceptable Macronutrient Distribution Range

Carbohydrates

• How much?

  • 45 – 65% of total daily energy intake

  • $16KJ/g$

• Types of carbohydrates

  • Simple sugars:

    • Monosaccharides (1 molecule)

      • Glucose (fruit, honey)

      • Fructose (fruit, honey)

      • Galactose (formed during digestion of lactose)

    • Disaccharides (2 molecules)

      • Sucrose (glucose + fructose) (e.g. Cane sugar)

      • Lactose (glucose + galactose) (e.g. Milk and dairy products)

      • Maltose (glucose + glucose) (e.g. Malt sugar)

  • Complex Carbohydrates:

    • Polysaccharides (many molecules)

      • Starch (cereals, cereal products such as bread & pasta, some vegies)

      • Cellulose (fibre)

• Why is carbohydrate important in the diet/ function in the body?

  • Preferred source of energy

  • Cellulose is used to stimulate the digestive tract

• Affect if too much or not enough:

  • TOO MUCH:

    • Too much and not used, stored as fat (adipose tissue) in the body

    • Too much refined sugar can lead to tooth decay and or Type 2 Diabetes.

  • NOT ENOUGH:

    • Constipation

    • Fatigue or energy deprivation

• Good sources:

  • Whole grains (cereals)

  • Fresh fruits and vegetables

  • Low GI foods (keep you fuller longer e.g. Pasta, wholegrain breads, milk)

• How to increase Carbohydrate intake, feel fuller for longer, have energy for longer:

  • Eat cereals (rice, bran, grains)

  • Select whole grain products

  • Eat low GI foods (wholegrain, pasta, milk, oatmeal)

• During digestion

  • Starches and sugar are broken down into glucose.

  • Carbohydrate is stored as a glycogen in the liver and the muscles, when needed is released into the blood stream as glucose.

Glycaemic Index (GI)

• Definition: Foods have been graded according to their effect on blood sugar levels, using a scale called the glycaemic index.

• Scale: 0 – 100

  • 0 = low GI (0 -55 is considered low GI - GOOD, provides sustained energy, fuller for longer)

  • 100 = high GI (56 -100 sugar fix/ energy doesn’t last)

• Example of low and high GI foods (Use Reynolds to add to this list page 22):

  • Low GI:

    • Whole milk 27

    • Carrot 16

  • High GI:

    • Parsnip 97

    • Rice bubbles 87

Fibre

• kj ?/g: Not specified, but it's $0kJ/g$ as it is a carbohydrate that is not digested

• How much?

  • Males 18+ = 30g

  • Females 18+ = 25g

  • Less for younger people

• Types of fibre:

  • Fibre refers to parts of a plant food not able to be fully digested in the gut

  • 2 GROUPS Soluble and Insoluble

  • Soluble or jelly type fibres which dissolve in water and include pectin’s and gums (guar)

  • Insoluble or woody fibres that do not dissolve or break down which include cellulose, hemicellulose and lignin

  • Resistant starch

• Why is fibre important in the diet?

  • Shortens time of food waste through the intestines

  • Regulates bowel movement and relieves constipation

  • Expands in the stomach to provide bulk and feeling of fullness (satiety)

  • Slows absorption of glucose

  • Beneficial in weight management and diabetes

  • Reduces risk of heart disease

  • Helps to prevent some cancers ie: bowel cancer

• Affect if too much or not enough:

  • TOO MUCH:

    • Cramping

    • Diarrhoea

    • Intestinal gas

    • Can deplete the body of other nutrients (iron, zinc)

  • NOT ENOUGH:

    • Headaches

    • Liver problems

    • Constipation

• Good sources:

  • Soluble:

    • Fruits and vegetables (carrots, peas)

    • Citrus and apples

    • Oats, barley

    • Legumes, linseed, psyllium husks

  • Insoluble:

    • Cereals, bran

    • Seeds and nuts

    • Fruits, vegetables, cauliflower, green beans, potatoes

    • Legumes

  • Resistant starch-

    • Cold cooked potatoes and pasta

    • Firm unripe babanas

• How to increase fibre intake:

  • Snack on nuts and fruits

  • Eat cereals (rice, bran, grains)

  • Select whole grain products

  • Eat high fibre vegetables (beans and peas)

Water

• How much?

  • $0KJ/g$

  • 6 – 8 glasses per day (depends on level of activity and environment – humidity, temperature)

• Why is water important in the diet?

  • Assists in transport of nutrients to cells

  • Excretion of waste as urine

  • Assists digestion

  • Regulates body temperature

• Function in the body:

  • In tears, sweat and saliva

  • Plays a role in the bodily systems (digestion, excretory, etc.)

  • Assists in the removal of wastes

  • Acts as a lubricant to joints and membranes

• Affect if too much or not enough:

  • TOO MUCH:

    • Water intoxication (very rare): Is when an individual consumes more water than the body requires.

  • NOT ENOUGH:

    • Dehydration

    • Decrease in blood pressure

    • Electrolyte imbalances

    • Kidney stones

• Good sources:

  • Water (glasses of water, water bottles etc.)

  • Meat (contains 50 – 60%)

  • Fruit and vegetables (watermelon, celery etc.)

  • Metabolism of fats, proteins and carbohydrates

• How to increase water intake:

  • Carry water with you

  • Snack on fruits and vegetables (melons, cucumber etc.)

  • If more activity than usual – drink more water

Protein

• How much?

  • 15 – 25% total daily intake

  • $17 KJ/g$

• Elements: Oxygen, Hydrogen, Carbon, NITROGEN (THESE 4 ELEMENTS FORM AMINO ACIDS)

• Amino Acids:

  • There are approximately 23

  • 9 are essential Amino Acids (the body can’t synthesise them itself)

  • Must be supplied by food

• Types of protein:

  • Complete proteins: Contain all 9 essential Amino Acids (Animal foods; meat, dairy products, eggs, ALSO some soy products and quinoa)

  • Incomplete proteins: Lack one or more of the essential Amino acids (pasta, baked beans, bread, rice, cereals, potatoes, peas)

  • 2 incomplete proteins can be combined to make a complete. Example: Baked beans on toast.

• Function in the body:

  • Growth, maintenance and repair

  • Production of enzymes, hormones and gene material

  • Secondary source of energy (to carbs and fats) if there is an insufficient supply

• Affect if too much or not enough:

  • Too much:

    • Will be stored as fat (adipose tissue)

  • Not enough:

    • Diseases due to protein and kilojoule deficiency (Kwashiorkor and Marasmus)

• Good sources:

  • Animal Sources Plant Sources

    • Red meat Potatoes

    • Poultry Wheat

    • Fish Carrot

    • Dairy products Rice

    • Eggs Baked Beans

• Vegetarians

  • Vegan: does not consume any animal products

  • Lacto-vegetarian: does not consume meat or eggs, but does consume dairy

  • Lacto-ovo vegetarian: does not consume meat but does consume dairy products and egg

Fats

• Types of Fat

  • Saturated Fat: A triglyceride that contains the maximum amount of hydrogen (saturated with hydrogen). Solid at room temperature

    • Not so good for you, can lead to cardiovascular disease (CVD)

    • Found in animal products (meat, dairy, butter), also in coconut milk.

  • Monounsaturated Fat: A triglyceride that has one space where hydrogen could attach.

    • Better for you

    • Found in olives, olive oil, avocado (mono – olive oil, avocado)

  • Polyunsaturated Fat: A triglyceride that has more than one space (many spaces) where hydrogen could attach.

    • Better for you

    • Two main types:

      • Omega 3 – oily fish (salmon, tuna, sardines)

      • Omega 6 – vegetable oils, sunflower oil

    • Essential fatty acids; Fats the body can’t make itself (omega 3 & 6).

  • Trans Fats:

    • Summarised definition including food examples.

  • Sterols (cholesterol): Essential part of the structure of cells, however too much can lead to CVD.

    • Found in prawns and liver.

    • All animal products contain cholesterol.

    • No plant foods or vegetable oils contain cholesterol.

  • Phospholipids: Google search a definition and summarise in a paragraph or less.

• How much?

  • 20 – 35% of an individual’s daily intake

  • 1g of fat = $37KJ/g$

  • 1/3 of each type (33% of total fat intake for sat, mono and poly)

  • Trans fats – no more than 1%

• Why is fat important in the diet?

  • Energy

  • Insulation

  • Protection

  • Maintenance

• Function in the body:

  • Too much saturated fat increases Low density lipoproteins (LDL) and increases the risk of CVD.

  • Monounsaturated fat: Increases good cholesterol levels (High density lipoproteins HDL) and lowers the risk of CVD.

  • Polyunsaturated fat: Maintains good cholesterol levels (HDL) and lowers the risk of CVD.

  • Trans fat increases LDL increasing the risk of CVD.

• Affect if too much or not enough:

  • TOO MUCH: Too much saturated fats, sterols, trans fats =

    • Increased LDL (high cholesterol) causing atherosclerosis increasing the risk of CVD.

  • NOT ENOUGH: Not enough unsaturated fats (Monounsaturated, polyunsaturated) =

    • Increased LDL (high cholesterol) causing atherosclerosis increasing the risk of CVD.

• How to maintain a healthy FAT intake:

  • Replace foods high in saturated or trans fats with unsaturated fats

  • Examples:

    • Butters and lards with margarine

    • Cheddar cheese with low fat cheese (cottage cheese)

Lipoproteins and Atherosclerosis

• Some other definitions:

  • Low density lipoproteins (LDL) – BAD, leaves fatty deposits in arteries

  • High density lipoproteins (HDL) – GOOD, removes cholesterol from the body.

• Atherosclerosis

  • Look at model artery

  • Copy diagram

  • Write a definition for atherosclerosis

Micronutrients

• Vitamins (2 – Vitamins and 5 Minerals to remember)

  • Types:

    • Water Soluble: not stored in the body and must be replenished regularly. B group & C. (E.g. Folate)

    • Fat Soluble: stored in the body. A, D, E & K. (E.g. Vitamin D)

  • Sources functions and recommended intakes

  • $ug = microgram$

  • $1 milligram (mg) =</p></li><li><p>1/1,000 gram = 0.001 gram$

  • $1 microgram (ug) = 1/1,000,000 gram = 0.000001 gram$

  • $1 nanogram (ng) = 1/1,000,000,000 gram = 0.000000001 gram$

Folate

• Folate is one of the B-Group vitamins. It’s called folate when it occurs naturally in food, and ‘folic acid’ when it comes in the form of a food additive or supplement. It is sometimes called vitamin B9 and is vital for healthy growth and development.

• How much:

  • Men: RDI = 400 ug.

  • Women: RDI = 400 ug, increased requirements during pregnancy and lactation.

• Functions in the body: our body uses folate to;

  • make and metabolise DNA

  • form red blood cells

  • grow and repair cells and tissues

• Possible effects of deficiency (not enough in diet):

  • Megaloblastic anaemia

  • Neural tube defects in babies (spina bifida and anencephaly)

• Groups of people at risk of deficiency:

  • Pregnant women

  • Elderly people, alcoholics (binge drinking), cigarette smokers, people on severe weight reduction diets and vegans.

• Food sources:

  • vegetables and fruit – especially leafy green vegetables, chicken, organ meats (offal), wholegrain breads and cereals, nuts, and yeast extracts such as vegemite and marmite/promite.

Vitamin D

• How much:

  • Men: AI = 5-15 ug per day.

  • Women: AI = 5-15 ug per day.

• Functions in the body:

  • Absorption and metabolism of calcium and phosphorus, and hence helping with formation of bones and teeth.

• Groups of people at risk of deficiency:

  • Anyone can be at risk of deficiency if they: mostly stay indoors, have naturally dark skin, avoids sunlight for skin protection, religious reasons or modesty.

• Possible effects of deficiency:

  • Rickets (soft bones in children)

  • Osteomalacia (softening of the bones)

  • Osteoporosis (weak, brittle bones - mostly occurring age 50+)

• Possible effects of overdose:

  • Excessive calcium absorption can lead to calcification of soft tissues, damage to the kidneys and cardiovascular system (Hypercalcemia).

• Sources of Vit D:

  • Most Australians get their vitamin D when they expose bare skin to ultraviolet B (UVB) light from the sun.

  • Food alone cannot provide an adequate amount of vitamin D and most people are reliant on sun exposure to reach recommended levels.

  • Foods that contain small amounts of vitamin D include fatty fish (such as salmon, mackerel and herring), liver, eggs, margarines and some milk products. Infant formula is fortified with vitamin D in Australia.

Vitamin C

• How much:

  • Men: RDI mg/day 45

  • Women: RDI mg/day 45

• Functions in the body:

  • resisting infection

  • healing wounds

  • maintaining healthy gums, teeth, and small blood vessels

  • assisting iron absorption

• Groups of people at risk of deficiency:

  • People who are more vulnerable to vitamin C deficiency may include: fussy eaters, elderly people, people with disabilities…

• Possible effects of deficiency:

  • Scurvy (think of pirates and sailors on tall ships), bleeding gums, delayed wound healing and anaemia

• Possible effects of overdose:

  • Diarrhoea, kidney stones (may increase urinary oxalate excretion, a type of calcium salt responsible for some stones), scurvy in babies (when mothers take vitamin supplements during pregnancy)

• Sources of Vit C:

  • citrus, berries and tropical fruits, capsicum , parley and spinach

Minerals

• Calcium:

  • How much:

    • Men (age 14 -18): RDI = 1300mg

    • Women (age 14 -18): RDI = 1300mg

  • Functions in the body:

    • Creates hard structure of bones and teeth

    • Muscle contraction

    • Nerve functioning

    • Prevention of rickets and osteoporosis

  • Possible effects of overdose:

    • Excessive calcium absorption can lead to calcification of soft tissues, damage to the kidneys and cardiovascular system (Hypercalcemia).

  • Not enough:

    • Rickets

    • Osteomalacia

    • Osteoporosis

  • Food sources:

    • Milk, firm cheese, yoghurt, almonds, broccoli, dried figs.

Iron

• How much:

  • Men (14-18): RDI = 11mg

  • Women (14-18): RDI = 15mg

• Functions in the body:

  • Formation of red blood cells, prevents tiredness and anaemia, Component of many enzymes.

• Groups of people at risk of deficiency:

  • Females (menstruation)

  • Vegetarians

  • Vegans

• Not enough:

  • Anaemia

• Too much:

  • Haemochromatosis

• Food sources:

  • Meat, liver, kidney, heart, fish, chicken, egg yolk, wholemeal bread and cereals, legumes, dark leafy greens, iron-fortified breakfast cereals, dried fruit.

  • Vitamin C aids the absorption of iron.

Sodium

• How much:

  • Men: AI = 460 - 920 mg per day

  • Women: AI = 460 - 920mg per day

• Functions in the body:

  • Assisting with fluid balance in the body

• Too much:

  • Thirst

  • High blood pressure (hypertension) increasing risk CVD in particular increased risk of stroke.

• Not enough:

  • Fluid imbalance, too much fluid inside cells and not enough outside cells.

• Food sources:

  • Bread, butter, margarine, added salt to many foods, eg chips, popcorn, pizza.

Potassium

• How much:

  • Men: AI = 3800mg per day

  • Female: AI = 2800mg per day.

• Functions in the body:

  • Fluid balance in the body

  • Part of many enzyme systems

  • Controls nerve impulses

  • Counteracting the adverse effects of excess sodium on blood pressure

  • Preventing muscle cramps

• Not enough:

  • Fluid imbalance, irregular nerve impulses, dehydration of cells

  • Thirst

  • High blood pressure (hypertension) increasing risk CVD in particular increased risk of stroke.

• Too much:

  • Hyperkalemia

• Food sources:

  • Nuts, dried fruit, raw vegetables, yeast extract, instant coffee, bran, meat, fish, bananas, potato and milk

Iodine

• How much:

  • Men: RDI = 150 ug

  • Women: RDI = 150 ug

• Functions in the body:

  • Thyroid gland functioning

• Too much:

  • Goiter (an enlarged thyroid gland)

  • Hyperthyroidism

  • Hypothyroidism

  • Thyroid cancer

• Not enough:

  • Goiter (an enlarged thyroid gland)

• Food sources:

  • Seafood (salmon, oysters etc), plant food when soil is not iodine-deficient (broccoli, spinach etc grown in iodine rich soil) and seaweed.

  • Food containing iodised salt. In Australia iodised salt is added to bread.

Non – Nutrients

• Many substances in food, other than nutrients.

• Biologically active components in food

• Thought to contribute to the health of the body

• Occur naturally in many plants such as fruits and vegetables

• May be added to food during processing

• Not usually destroyed during cooking, can even be enhanced

Digestion

• Nutrient loss Food handling to maintain maximum nutritive value

• Nutrient losses can occur because of:

  • Harvesting

  • Transport

  • Processing

  • Storage

  • Home preparation

  • Cooling

• Nutrient loss may be due to:

  • Trimming meat

  • Trimming and cutting vegetables and fruit

  • Blanching vegetables

  • Cleaning and refining (rice, flours…)

  • Temperature

  • Time

  • Exposure to sun

  • Exposure to air

• Ways to avoid nutrient losses:

  • Store food in a cool place

  • Clean and trim meat minimally

  • Cook for recommended time or raw if possible

  • Eat soon after cooking

  • The less that happens to the food the better

  • The sooner after ‘harvesting’ the food is eaten the better.

Energy

• Energy requirements for individuals vary widely according to activity levels and BMR.

• 8 000 KJ (eight thousand kilojoules) per day is the average amount of energy a person needs.

• Energy comes from:

  • Macronutrient

    • Carbohydrates

    • Fat

    • Protein

    • Alcohol

  • % of total daily energy intake

    • 45 – 65%

    • 20 – 35%

    • 15 -25%

    • Limit intake

  • How much energy provided

    • 16 KJ/g

    • 37 KJ/g

    • 17 KJ/g

    • 29KJ/g

Basal Metabolic Rate (BMR)

• The rate at which energy is needed for metabolic processes when at rest.

• 70% of energy intake used for metabolic processes

• 30% of energy intake used for physical activity.

• Factors that affect BMR:

  • Body size

  • Body fat

  • Hormones

  • Illness

  • Fasting

  • Drugs

  • Exercise

Maintaining Healthy Weight Range

• Maintaining a healthy weight range is important in prevention of many diet related diseases

• There are many methods of assessing body weight. Two of these methods are, Body Mass Index (BMI) and the tape measure method.

• BMI is a measure of weight for height.

• $BMI = Weight (kg) / Height^2$

• Limitations: Doesn’t distinguish between weight due to fat or muscle. For average Australian – not accurate for some ethnic groups

• BMI RANGE WEIGHT CATEGORY

  • <18.50 Underweight

  • 18.50-24.99 Normal healthy weight

  • 25.00-29.99 Overweight

  • >30.00 Obese

• Tape measure method

  • Waist circumference for men:

    • Over 94cm = increased risk of chronic disease

    • Over 102cm = higher increased risk of chronic disease.

  • Waist circumference for women:

    • Over 80cm = increased risk of chronic disease

    • Over 88cm = higher increased risk of chronic disease.

Maintaining healthy weight – how?

• Energy Balance and Diets

  • Input = Output.

  • An imbalance of the above formula will result in either weight gain or weight loss.

  • Healthy eating plan and exercise best way to lose weight.

  • Fad diets – lots of promises but often don’t work.

  • Fasting (not eating at all) – your body goes into starvation mode and your metabolism slows down. When you do eat again your body stores more in an effort to protect itself for starvation again. Lowers BMR.

Diet Related Diseases

• Understand Diet-related conditions/diseases and dietary implications

• The emphasis will be on:

  • Heart disease (CVD), Type-2 Diabetes, overweight and obesity

  • Definitions

  • recent Australian statistics

  • dietary factors that increase risk

  • prevention frameworks

Diabetes Australia

• Type 2 diabetes:

  • Is diagnosed when the pancreas does not produce enough insulin (reduced insulin production) and/or the insulin does not work effectively and/or the cells of the body do not respond to insulin effectively (known as insulin resistance)

Visceral Fat

• Visceral fat is body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines.

• Visceral fat is sometimes referred to as ‘active fat’ because research has shown that this type of fat plays a distinctive and potentially dangerous role affecting how our hormones function.

• Storing higher amounts of visceral fat is associated with increased risks of a number of health problems including type 2 diabetes.

Visceral vs Subcutaneous Fat

• It is important to define the difference between visceral fat and subcutaneous fat.

• Subcutaneous fat is the fat that we store just under our skin. The fat we may be able to feel on our arms and legs is subcutaneous fat.

• A growing belly can be the result of both types of fat.

• The fat we can feel just under the skin is subcutaneous fat but we may also be storing significant extra fat within our abdomen where our organs reside. This intra-abdominal fat is our visceral fat.

Visceral fat and insulin resistance

• Carrying a high amount of visceral fat is known to be associated with insulin resistance, which can lead to glucose intolerance and type 2 diabetes.

• Researchers have found that visceral secretes a protein called retinol-binding protein 4 (RBP4) which has been shown to increase resistance to insulin. https://www.diabetes.co.uk/body/visceral-fat.html#:~:text=Carrying%20a%20high%20amount%20of,to%20increase%20resistance%20to%20insulin