Advanced Nutrition Midterm (1) Flashcards
What is experimental research?
- Researcher manipulates a variable
- Evaluates response of the change
- Determines causation
What is observational research?
- Researcher observes responses in natural conditions
- Determine the association between variables (NOT causation)
Statistical Significance
If the value is within the 95% confidence interval (within the threshold) then the null hypothesis is true: if the p value is less than 0.05, it is significant. If it is on the outside or greater than 0.05, it is not true.
Effect Size
Measures the strength of a relationship between two variables in a population.
Effect Size (Cohen’s D)
- Ignored (0-0.2)
- Small (0.2-0.49)
- Medium (0.5-0.79)
- Large (greater than 0.8)
Hazard Ratio
Ratio of the risk of an outcome in one group to the risk of that outcome in another group, occurring at any given interval of time
Relative Risk
Risk of an event in the exposure group to the risk of that event in the non-another group
Forest Plot
Effect size - represented by the square or diamond: position along the horizontal axis indicates the magnitude
Vertical line - represents the null hypothesis (no effect)
If diamond touches or crosses the line, it is not statistically significant, if it is on either side it is significant
Third variable problem
Type of confounding variable that leads to a mistaken causal relationship between 2 others
Example: hot weather (mediator) causes sunburns but also increases ice cream sales. They are correlated but not causally related
Types of third variables
Confounder = variable that influences both dependent and independent variable. Moderator = modifies the form or strength of the relationship between an independant and dependant variable. Mediator = x causes the mediator M. and M causes Y, x-m-y
Confounder example exercise
Confounder = diet. Independent variable = exercise
Dependent variable = weight loss
BUT exercise does not cause weight loss.
Mediator example
Sleep quality causes stress (the mediator) and that influences mental health
Moderator example
Caffeine consumption (independent) influences sleep quality - caffeine addiction, which in turn influences cognitive performance
Why is nutrition research difficult?
- Varies between populations
- DIetary restrictions
- Biased research
- Lifestyle factors (those who eat healthy typically exercise more often)
Research design differences
Feeding Trial
- Provided with all meals, snacks, etc (controlled)
Randomized Controlled Trials
- Participants asked to follow a diet but are not provided with meals (guided)
Observational studies
- Compare individuals who self select to consume a specific diet (no intervention)
Feeding Trials
- Expensive
- High adherence (main advantage)
- Short duration
- Lots of work to organize
- No generalizability
Randomized Controlled Trials (RCT)
- Average cost
- Must adhere themselves
- Last for several years
- Still lots of labor
- Somewhat generalizable
Observational Trials
- Cheaper than others
- N/A for adherence
- 10+ years for study time
- Less work to organize
- Very generalizable
Which variables would affect how someone would respond to a diet?
- Exercise
- Sleep
- Hormones
- Lifestyle
- Medications
- Age
- Sex
- Socioeconomic status
- Time of eating
- Cost of food
What are primary research papers?
- Randomized control trials
- Peer reviewed papers
- Cohort studies
They require an active statement - testable question, methods, results, discussion, and provides first hand evidence
Metabolic Health (5)
Defined as having optimal levels of:
1. Blood sugar levels
2. Triglycerides
3. High density lipoprotein (HDL)
4. Blood pressure
5. Waist circumference (lower)
Metabolic health - blood pressure
> _ 130/85 mmHg or BP lowering medication
Metabolic health - triacylglycerols
> _ 1.69 mmol/L or lipid lowering medication
Metabolic health - HDL cholesterol
< 1.04 mmol/l for men
< 1.29 mmol/l for women
Metabolic health - fasting glucose
> _ 6.1 mmol/L or prevalent diabetes
Metabolic health - waist circumference
> 102 cm men (greater than)
88 cm for women
Biomarker
Biomarkers are objective, quantifiable characteristics of biological processes. They are surrogate endpoints? Example, tumor size reduction in cancer patients
Clinical endpoint
They are a variable that reflects of characterizes how a subject in a study or clinical trial “feels, functions, or survives”bio
Biomarker Examples
Marker = fasting blood glucose (FBG). Explanation = concentration of glucose in the blood, provides information on blood sugar. Risk = diabetes
Marker = Low density lipoprotein cholesterol. Explanation = provides information on lipid metabolism (measures the amount of atherogenic lipoproteins in the blood). Risk = cardiovascular disease
Mediterranean diet confounders
Randomly assigned - diet or no diet. Follow up assessments at 6 and 12 weeks. Outcome - diet group had improved cholesterol and greater reductions in BMI.
Confounders: Length of the study. Could have had problems with adherence
Why do we gain weight?
All about energy. Energy in versus energy out.
For example, if our calories consumed is relative to energy expenditure, weight remains relatively constant
Balanced weight
Energy consumed = energy expended
Gained weight
Energy consumed is greater than energy expended
Lost weight
Energy consumed is less than energy expended
Energy In
Food consumption
Energy out
Divided into 4 categories:
1. Basal metabolic rate (BMR)
2. Exercise activity thermogenesis (EAT)
3. Non exercise activity thermogenesis (NEAT)
4. Thermic effect of food (TEF)
Non exercise activity thermogenesis (NEAT)
Energy expended from everything we do that is not sleeping, eating or sports-like exercise. Results from spontaneous physical activity that is not the result of voluntary exercise. Ie, moving arms when speaking, cooking, typing, singing, shoveling snow, gardening, cleaning
Exercise activity thermogenesis (EAT)
Number of calories burned when they’re purposefully trying to break a sweat (training, exercise). Purposeful exercise
Basal metabolic rate (BMR)
Calories burned while your body performs basic (basal) life sustaining functions
Thermic effect of food (TEF)
Metabolic rate after ingestion of a meal (protein is the highest). Reflects the energy cost (burned) during food digestion, absorption, and storage
ATP = energy to break down bonds
Total energy expenditure
65% of calories burnt are from BMR.
20% from neat.
10% from eat.
5% from tef.
Resting energy expenditure (REE) vs basal metabolic rate (BMR)
Biggest difference lies in the strictness of conditions.
RER = amount of energy required by the body in the resting condition. BMR = amount of energy needed to maintain basic life metabolic processes at rest
RER - measured under less strict conditions, fasted 3-4 hours, not following sleep, no exercise 12 hours prior to test, 10% higher than BMR (less accurate)
BMR - measured under very strict conditions, overnight fast, morning following sleep, no exercise 24 hours prior, 10% lower than BMR (more accurate)
Which factors affect BMR?
- Gender/sex
- Muscle mass/fat free mass (higher metabolic rate than fat mass)
- Pregnant
- Undereating
- Age
Energy out (physical activity)
Represents NEAT and EAT. All exercise and non exercise activities associated with daily living. The most variable energy output
NEAT and work
Burn more calories in a strenuous job compared to a seated one… NEAT associated with occuption.
Ex, working in agriculture is strenuous (burning almost 2500 calories), having a desk job is not (burning about 500).
NEAT comparisons
Figeting burns about 50 calories per day. Walking 3 mph about 250 calories. Sitting is like 10 calories
MET (Metabolic Equivalent of Task)
Ratio of the rate of energy expended during an activity to the rate of energy expended at rest. Amount of oxygen consumed while sitting at rest. We measure exercise through METs, higher the MET = more calories burned.
Gardening = 4, golf = 5.3, weightlifting = 6, ballet = 6.8, basketball = 8, martial arts = 10.3
Measuring energy expenditure
Measures of O2 and CO2 being consumed.
Food + O2 = CO2 + H2O + heat
Quantified by measuring the heat dissipated by the body
Food Consumption
Calorie = energy required to increase the temperature of 1g of water by 1 degree celsius
Carb = 4cal/g
Fat = 9cal/g
Protein = 4cal/g
Alcohol = 7cal/g
Complications of energy in vs energy out
Factors such as environment, genetic background, individual factors, all determine and impact other factors. Everything is intertwined
Obesity
A progressive chronic disease characterized by abnormal or excessive fat accumulation that impairs health. It is associated with type 2 diabetes, high blood pressure, heart disease, stroke, arthritis, cancer
Measuring Obesity (BMI)
Body mass index = universal definition of overweight and obesity. Mass in kg divided by height in m.
Underweight = less than 18.5
Normal = 18.5-24.9
Overweight = 25-29.9
Obese 1 = 30-34.9
Obese 2 = 35-39.9
Obese 3 = 40 and above
Limitations of BMI
- Does not consider body composition
- Gender and sex not considered
- No information on fat distribution
- Hard to interpret across different ethnic groups and age (elderly for example)
BMI - Body composition
Athletes considered obese with increased muscle. Some people may have high BMI but low body fat % (no increase in risk of cardiovascular disease). Low BMI with high body fat means there is an increased risk
Muscle mass and BMI
Graph shows that having high muscle and low fat, will give someone a higher survival probability than someone with low muscle and low fat. Most importantly, muscle mass is associated with more positive outcomes
Measuring Body Composition
Gold standards: MRI (magnetic fields and radio waves forming images), CT, DXA (x rays)
Indirect methods: Lab based - hydrostatic weighing, BodPod. Field methods - skin folds, BIA (electrical current through body)
Comparison of body composition methods
Slide 27 of lecture 2. Table
Fat distribution - who has the greatest risk of cardiovascular disease?
Internal adipose tissue - fat lining that lower gut area that goes around entire back too
Subcutaneous adipose tissue
External - anything you can pinch. Represents over 80% of total body fat. Responsive to external signals such as adrenergic stimulation and endocrine regulation. Used as energy storage
Visceral adipose tissue
More inflammatory and dangeous. Associated with a risk of metabolic and cardiovascular disease. About 5-20% of body fat. Protects organs - surrounds vital organs inside abdominal cavity. Secretes proinflammatory cytokines
Visceral adipose health risks
Associated with metabolic abnormalities that increase risks of disease… visceral adipocytes may mediate INSULIN resistance.
- Pro inflammatory cytokines. These alter hepatic function, insulin sensitivity, and cytokine production (small proteins).
- Portal theory. Proposes the liver is directly exposed to free fatty acids and cytokines increasingly released from visceral fat tissue into the portal vein, causing visceral fat accumulation, which is hazardous for the development of hepatic insulin resistance and type 2 diabetes
Waist circumference
Used alongside BMI to assess risk of obesity related complications. WC cut off points:
Men >_ 102 cm
Women >_ 88 cm
If above, you have an increased risk of developing health problems
More men have obesity than women
Graph shows it varies by age and sex, but men are more obese at every age besides youth. Massive increase in our 20’s then again at 35
Men and visceral accumulation
Men more likely to accumulate fat into the visceral area than women. They grow an apple shape
Women and subcutaneous accumulation
They gain more subcutaneous than men. Grow into a pear shape. Tend to gain more weight in legs and hips
Rates of Obesity Worldwide
Rates have tripled since 1975. 39% of adults overweight. 13% of those adults are obese
In Canada, 40% overweight, 25% obese
Why has obesity increased
- More sedentary behaviour, less moving in occupation, easier to drive
- Less exercise as a whole
- Not eating enough protein
- Portion sizes, variety of food, prices
Obesity - energy IN has increased over time (worldwide)
24% calorie increase since 1961. Average of 2880 to now 3600 calories per day. Diet consists of processed meals. Bigger portion sizes.
Happening even in developing countries! 2054 calories per day in 1965, 2980 in 2030
Obesity - declines in NEAT
Considering our occupation. Many people are doing sedentary work compared to in the past. Rates of moderate work have severely decreased. Total daily energy expenditure has declined
Changes in Energy Balance (bodyweight)
Predicted weight gain would be a 30-80 fold increase in body weight in adults. However, we have physiological processes helping to maintain our body weight so it doesn’t reach this point
Set point theory
Human body has a predetermined weight or fat mass set-point range. There exist compensatory physiological mechanisms to maintain and resist deviation from the set point
Factors that alter the set point (5 of them)
- Genetics
- Epigenetics
- Obesogens (chemicals which alter our bodies function - plastics for example)
- Diet and physical activity (adjust to eating too much or too little)
- Disease
Set Point Theory Breakdown
Signals to the brain (hypothalamus) does BMR need to be adjusted?
Neutral energy balance = calories you take in is equal to what you expended.
Negative energy balance = you expend more energy than you take in (causing weight loss)
Positive energy balance = you take in more calories than you expend (causing weight gain)
Light Activity
Idea that light physical activity can prevent obesity - linked with a substantially reduced risk of death in a dose-response manner
Two responses to cause changes to BMR
- Obligatory - function of losing weight (we can lose both muscle and body fat). BMR should decrease. When you weigh less, you require less energy
- Adaptive - physiological mechanisms employed for maintaining weight (set point) independent of obligatory mechanisms
Energy restriction (REE)
REE = resting energy expenditure - amount body uses at basal rest.
Obligatory = decrease in metabolically active tissue (skeletal muscle and organ mass)
Adaptive = increase in adaptive thermogenesis by reduced substrate cycling in skeletal muscle (body attempts to preserve energy stores in an energy crisis - underfeeding)
Energy restriction (EAT)
Obligatory = decrease in energy cost of movement proportional to reduced bodyweight
Adaptive = increase in skeletal muscle work efficiency
Energy restriction (NEAT)
Obligatory = decrease in energy cost of movement proportional to reduced bodyweight
Adaptive = increase in spontaneous physical activity (pacing, etc)
Energy restriction (TEF)
Obligatory = decrease in postprandial (after a meal) response due to reduced energy intake
Adaptive = increase in adaptive postprandial response associated with overfeeding only
Adaptive Thermogenesis
Thermogenesis is the process of heat production in organisms.
Adaptive thermogenesis is underfeeding associated fall in REE independent of changes in FFM (free fat mass) and FM (free mass). During underfeeding BMR goes down to burn less, during overfeeding it goes up to burn more
Role of NEAT in overfeeding
Those more resilient to weight gain (spendthrifts), their NEAT (spontaneous movements) increase when they overeat. They are less susceptible to obesity.
People unable to respond to a continued energy surplus with NEAT (thrifty). Represent the majority of the population. They are diet resistant
Adipose tissue fibrosis
Lean tissue has less fat between (skinny lines) whereas obese tissue has bigger fat stores (thicker gaps between)
Calorie is just a calorie
Idea that the effect of eating carbs, proteins, fats, will all have the same effect on the body. States that diets high in added sugar or processed foods should have no adverse effects on metabolism or body composition, after considering total calorie consumption
Protein and obesity
Does not contribute to obesity (barely) because it is satiating, promotes lean mass, and has thermogenic effects (takes more calories to burn), is nutrient dense
Comparing a meal rich in protein and one rich in fat
Diet induced thermogenesis was significantly higher (3 fold) after consumption of the protein rich meal
Two theories of calorie is just a calorie
1) conventional model
2) carbohydrate insulin model
Conventional Model
Eating too much = weight gain
Eating too little = lose weight
Blood glucose regulation
Bodies response to sugar:
Body does not want to have high resting blood glucose levels.
Eating cake = spike in blood sugar. Signals to pancreas to release insulin and stimulate glucose uptake and glycogen.
Haven’t eaten = low blood sugar. Signals to pancreas to release glucagon and signals to liver release glycogen
Carbohydrate insulin model
Depending on the food we eat, it has a different effect on metabolism. Eating something high in sugar = spike in insulin. Insulin stimulates fat storage. Increase in energy intake = hungry and wanting more food. This leads to a decrease in expenditure and increase in weight
Idea that dietary quality can change hormonal responses to shirt partitioning of calories consumed toward deposition in fat tissue. Fewer calories remain in blood stream which drives hunger and overeating. saying certain foods prompt fat storage, etc
Carb devil study
Showed that even with a decrease in eating carbs, obesity is still on the rise. Supports argument that calorie is just a calorie
Cell Metabolism Study
Showed cutting fat in a diet resulted in more body fat loss compared to cutting carbs. Showed more cumulative weight loss with reduced fat diet - but difference wasn’t very meaningful? But really no difference between diets - confused here
Low fat vs low carb diet
Study showed low fat diet was only -28 calorie difference, meaning it is clinically meaningless…
Processed vs unprocessed foods
Ad libitum = allowed to eat whatever they want. Bodyweight significantly changed with ultra processed foods (gained), for unprocessed foods (lost some weight).
Basically saying that refined carb intake may accelerate weight gain?
When it comes to weight loss, is a calorie just a calorie?
In this case yes. both increased carb and fat intake are driving weight gain… when it comes to weight loss calorie is just a calorie
Carbohydrate classification
Organic molecules that contain carbon, hydrogen, oxygen