NUTRITION : WHAT WE ALL SHOULD KNOW
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Transcript of NUTRITION : WHAT WE ALL SHOULD KNOW
NUTRITION: WHAT WE ALL SHOULD KNOW
Dr. Richard SheerinB.S. Nutritional Science – Cornell UniversityDoctor of Chiropractic – Texas Chiropractic
College
Dairy Meat/Fish
Grains/Cereals
Fruits/Vegetables
“New” Paradigm
Macronutrients◦Carbohydrates◦Protein◦Lipids (Fats/Oils)
Micronutrients◦ Vitamins◦ Minerals◦ Enzymes
Water
Cereals/Grains◦Breads◦Pasta
Fruits/VegetablesSugars
◦Monosaccharides Glucose, Fructose, Galactose
◦Disaccharides Sucrose, Maltose, Lactose
◦Polysaccharides Large chains of monosaccharides
Carbohydrates (CHO)
ProteinAmino acids joined together in
chains
Animal Sources◦Fish, Chicken, Lean Pork, Eggs, Beef
Plant Sources◦Nuts◦Seeds◦Legumes◦Soy◦Tempeh◦Seitan
LipidsFats (solid at room temperature)Oils (liquid at room temperature)
Fats and oils are made of Triglycerides
Fatty AcidsThose fatty acids with no carbon-carbon
double bonds are called saturated. Those that have two or more double bonds are called polyunsaturated. Monounsaturated have one double bond.
Unsaturated fats have a particular geometry that prevents the molecules from packing as efficiently as they do in saturated molecules. Thus they are EASIER to breakdown for energy and HARDER to store as fat.
Fatty Acids (cont.) Saturated fats are typically solids
and are derived from animals, while unsaturated fats are liquids and usually extracted from plants.
Your body converts any calories it doesn't need to use right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals.
VitaminsA, D, E and K
◦Fat soluble vitamins◦Inadequate dietary fat intake can result in deficiencies of these vitamins
◦Vitamin D is vital (more later)B6, B12, Thiamine, Riboflavin, C, Folate, Niacin◦Huge roles in CHO metabolism and other essential body functions
EnzymesEssential for ALL chemical
reactions in the body. Function by lowering the energy needed for chemical reaction and speeding up the reaction.
In short, Enzymes help the body perform the billions of chemical reactions it does each day EASIER (with less energy cost)
Food Preparation: Commercial and Domestic
Fats and Proteins (MACRO) as well as Vitamins and Enzymes (MICRO) are VERY sensitive to HEAT.
Pasteurization◦No real control◦Leaves higher % of carbs per unit
volumeCooking
◦Much more control
Water
ALL CHEMICAL REACTIONS in the body need to take place in or use water
CHO, Proteins and Fats all require huge amounts of water to break down
Death occurs in 5-7 days without water
MACRONUTRIENTS+
MICRONUTRIENTS+
WATER
CELLULAR ENERGY(ATP)
Digestion and AssimilationDigestion
◦The mechanical and chemical breakdown of food into progressively smaller and smaller pieces
◦Can be an issue with poor dental health, ulcers, esophageal disorders, etc.
Assimilation◦The utilization (absorption into the
bloodstream) of the nutrients in those small pieces for energy, growth and repair
◦Poor “gut” health is very common in the US
Carbohydrate Digestion and Assimilation
Begins in the mouth via our saliva, with help from an enzyme - salivary amylase
This only occurs with CHO – WHY?
The brain can only use CHO as an energy source
The brain “steals” up to 40% of CHO intake before the rest of the body gets a shot at them
Carbohydrate Digestion and Assimilation (cont.)
Digestive enzymes released by the pancreas into the small intestine (in response to eating carbohydrates) allows the absorption of carbs throughout the small intestine, but when eating refined sugars, the absorption occurs in the first part of the small intestine only (it happens too fast)– increasing the chances they’ll be stored as fat tissue.
Protein Digestion and AssimilationBegins in the stomach. Ingested proteins
are first split into smaller fragments by pepsin (enzyme) in the stomach or by trypsin or chymotrypsin (enzymes) from the pancreas. These proteins are then further broken down in the small intestine (middle 1/3) one amino acid at a time. The free amino acids released into the digestive system are then absorbed through the walls of the 2nd and 3rd parts of the small intestine into the blood stream where they are then resynthesized into new tissue proteins (muscle, skin, hair, nails, etc.) or are broken down for energy or for fragments for further tissue building.
Protein Digestion and Assimilation
BOTTOM LINE:The process of breaking down and using protein requires:1. Lots of water2. Lots of time3. A healthy gut and pancreas to
produce proper enzymes
Lipid Digestion and AssimilationVery unique process. Just putting
fat into your mouth triggers the release of salivary lipase – an enzyme that signals the brain and body that fat is coming.
This is due to the high energy value of fats◦CHO = 4 calories/gram◦Protein = 4 calories/gram◦Fats = 9 calories/gram
Lipid Digestion and AssimilationFat digestion doesn’t begin until
the first part of the small intestine when the liver/gall bladder release bile salts that emulsify or breakdown fat into smaller and smaller pieces. These smaller pieces can then be dissolved into triglycerides by enzymes released from the pancreas (pancreatic lipase). THIS PROCESS REQUIRES A LARGE AMOUNT OF WATER OR IT WILL NOT TAKE PLACE PROPERLY.
Why Do We Need to Know This?The body’s cells energy/nutrient
needs are diverse at different times
Giving the body only one Macronutrient at a time “feeds” some cells while it “starves” others
In an effort to “get to the next Macro” which is needed, the body increases the speed at which the food moves through the GI tract
Fast digestion results in poor assimilation
Why Do We Need to Know This?Fast digestion results in sharp
rise in blood sugarAs a result, Insulin levels rise
quickly to high levelsWhen insulin levels are high the
body goes into “storage mode” – you store calories present as fat rather than using them as energy
Macronutrient EatingBy combining all 3 Macronutrients at EVERY meal and snack the following
can occur:Increased food mixing with water
leads to greater amount of successful chemical reactions
Slower progression of food through the GI tract ensures the body has enough time to breakdown these foods and extract every last bit of nutrition from them
Greater stretching of the GI tract “Fuller” longer – less prone to overeat
Increases ease of nutrient assimilation
Reduced colorectal cancer riskStabilizes blood sugar and insulin
levels Less fat storage Improves utilization of both CHO and
FatsAllows us to access these nutrients
for longer periods of time (when they are needed during the day).
Some Important Concepts We Should All Be Aware Of
Glycemic Index of FoodsTypes of Dietary Fats and Their Effect on Cholesterols
Vitamin D
Glycemic Index (GI)Refers to how quickly blood sugar
levels rise in response to eating a particular food
Scale of 0-100 with pure glucose at the top of the list
Eating foods lower (below 50) on the GI prevents spikes in blood sugar and insulin levels
Combing fat and protein with carbs has same effect
Understanding CholesterolCholesterol is ESSENTIAL
◦Backbone of ALL Hormones in the body
◦Cell membrane integrity◦Cellular communication
2 main types◦Exogenous – dietary (what we eat)◦Endogenous – what our body
produces
Lots of bad information out there
Understanding Cholesterol LDL vs. HDL
LDL – Low Density Lipoprotein◦A molecule made of fat and protein◦Fat is less dense than protein◦Large molecules that can “clog up” blood
vessels◦Function to deliver fats to our cells◦Too many can be detrimental
HDL – High-density Lipoprotein◦More protein than fat◦Smaller molecules◦Remove unused fat from blood and brings it
back to the liver
Understanding CholesterolTotal Cholesterol # can be
unimportant if there are 2 or less risk factors for CVD present◦Diabetes◦Obesity◦Smoking◦Family history of CVD◦Alcohol consumption
Total Cholesterol/HDL Ratio is the key factor in determining CVD risk◦Optimal is 3.5 or below
Understanding CholesterolExercise and consuming Mono-
unsaturated (Omega-3) fats INCREASE HDL levels
Consuming saturated (Omega-9) and poly-unsaturated (Omega-6) fats can INCREASE LDL levels
Vitamin DRecent research has shown that
Vitamin D’s importance goes well beyond teeth and bones
“Usher” of fats and Carbs from blood into cells
Too few ushers = increased levels of fat and sugar in the blood
Elevated blood pressure Increased risk of diabetes and many
types of cardiovascular disease
Parting ThoughtsFood ain’t what it used to be
◦Farming practices◦Food safety protocols◦Synthetic ingredients
Macronutrient intake at every meal and snack◦Maximizes the efficiency of your GI
tract◦Regulates insulin levels◦Helps inhibit overeating
Thank you for your time.
Be sure to write down any questions you may have, along
with your email address, and I will answer them to the best of my
ability.