Popular Dietary Models and Fasting Flashcards
Name 3characteristics of traditional diets
- Healthy seasonal foods of high nutritional value
- Minimally processed
- Food sourced locally
- High in fibre, minerals, vitamins and anti-oxidents
Cancer and heart disease is rare when traditional diets are eaten without the influence of western food culture.
Name 3 foods eaten in abundance and 1 food eaten in moderation in the traditional Arabic diet
Whole grains, veg and fruit, chickpeas, parsley. goats milk
Red meat in moderation
No alcohol
Name 3 foods eaten in abundance and 1 food eaten in moderation in the traditional African diet
Yams, sweet potatoes, whole-grains
Moderation- fish, seafood, meat and eggs
Name 3 foods eaten in abundance and 1 food eaten in moderation in the traditional Asian diet
Legumes, fruit and veg, nuts, herbs spices
Moderation- animal products
What are the main characteristics of a Mediterranean diet?
Abundance of plant food
Olive oil-the principle source of fat
Low red meat consumption
Fish and poultry in low-moderate amounts
Moderate consumption of wine, mainly with meals.
Name 4 beneficial effects of the Mediterranean diet?
Lower incidence of-
heart disease
cancer
diabetes
Higher longevity
Name 5 characteristics of the modern western diet
High red and processed meat
packaged foods
Fried foods
High dairy
Refined grains
High sugar and salt
Synthetic foods
pasteurised foods
Junk food
Snacking
Overeating
What main principle is the blood type diet based on?
That the action of certain lectins have different effect on people with certain blood types. Lectins can cause agglutination of the blood.
e.g. if a type a drinks milk the body will immediately start the agglutination process in order to reject it
What are Lectins?
Carbohydrate binding protiens that are naturally occuring in plants
In what foods are the highest amount of lectins found?
raw legumes and grains
Why are lectins harmful?
Some lectins can bind to the GI tract and cause inflammation
They can also bind with minerals, especially iron, calcium, zinc and phosphorous and inhibit their absorbtion.
Name 3 ways in which we can limit lectins in lectin rich foods
Soaking (lectins are water soluble)
Cooking at high temperatures
Sprouting legumes
How are ketones made?
Fat is converted to ketones in the liver and ketones are transported to body tissues to enter the mitochondria in order to generate ATP
Why might ketones be beneficial in neurodegenerative disease?
Ketones are able to cross the blood/brain barriet as an alternate source of energy for the brain. Especially helpful where insulin resistance is a cause.
What is the macronutrient ratio in the ketogenic diet?
75% fat
20% protein
5% carbs
How can you achieve ketosis
Through a significant reduction in carbohydrate shifts the body’s primary fuel source from glucose to fat.
Define ‘ketosis’
A metabolic state characterised by raised levels of ketone bodies in the tissues
What foods should be avoided on a ketogenic diet?
Flour and grains
Sugar
Starchy veg-corn, potatoes, peas (veg grown underground)
Lactose rich dairy products (milk and yogurt)
What vegetables are permitted on a ketogenic diet?
Green veg, tomatoes and peppers (veg grown above ground)
By what mechanism can the ketogenic diet help with epilepsy?
Ketone bodies are anti-convulsant and decrease neuronal excitability
By what mechanism can the ketogenic diet help with neurological disease?
Ketone bodies are neuroprotective-
They increase ATP production
Reduce ROS in the nervous tissue
Increase synthesis of PUFAs which helps stabilize cell membranes
Influence neurotransmitter activity in the neurons
By what mechanism can the ketogenic diet help with cancer?
Glucose is the preferred energy source of cancer cells (some have insulin and IGF-1 receptors)
By what mechanism can the ketogenic diet help with CV disease?
Increases LDL and HDL particle size, the bigger the particle, the less atherogenic.
By what mechanism can the ketogenic diet help with type 2 diabetes?
Improves glycaemic control and insulin sensitivity
How does the ketogenic diet lead to weightloss>
- insulin decreases which reduces lipogenesis and increases lipolysis
- Appetitie supressant- ketosis modifies levels of leptin and ghrelin
- Gluconeogenesis burns energy (calories)
- Protein has a thermic effect
Name the disadvantages of the ketogenic diet
- Tachycardia
- Dehydration
- Acidosis
- Hypoglycaemia
5.Constipation - Kidney stones
- Overacidity
- Arthritis
- Vitamin and mineral deficiencies
- Didlipidemia and elevated cholesterol levels
- Long-term compliance-too restricive
How does the Atkins diet differ from the ketogenic diet?
After ideal weight is achieved, Atkins allow carbs back in gradually to determine a carb tolerance level, which allows the maintenance of the person’s ideal weight.
What are the main principles of the
SCD (Specific Carbohydrate Diet)
and GAPs (Gut and Psychology syndrome diet)
-Improve the health of the digestive trace and microbiome
-Propose a causal link between GIT disturbance and auto-immune and allergic responses
-maldigestion of carbohydrates promotes the growth of pathogenic bacteria and yeasts which can cause or exacerbate raised intestinal permeability. This can lead to food intolerances, malabsorption and allergies
What are the 3 stages of elimination in the SCD and GAPs diet and what do they involve?
Stage 1, Introduction-
-All starchy carbohydrates removed
-Diet based on bone broths, stews and pro-biotic foods
-Can last up to a year (depending on the severity of symptoms)
Stage 2. Maintenance Phase-
-Diet includes vegetables, fermented foods, meat, fish, eggs, and animal fats.
-1.5-2 years
3 Stage 3- Reintroduction Phase-
-Reintroduces other foods one at a time, in small amounts. If no digestive symptoms occur the amount can be increased, Refined carbs should continue to be avoided.
