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Nut 1 Semester 2 > Dietary Models > Flashcards

Dietary Models Flashcards

1
Q

What are lectins?

A

Lectins = carb-binding proteins naturally occurring in plants. Water-soluble and found on cell surfaces.
Highest amounts found in raw legumes and grains

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2
Q

Main concerns of actions of lectins found on surface of certain foods? Give an example.

A

Most pass through the GIT without being digested or absorbed.
1. Those that are harmful can bind to GI cells inciting inflammation.
2. Bind with minerals, especially Ca, Fe, P, Zn, impeding absorption.

For most, legumes and grains are a valuable inclusion in the diet. Certain lectins even have antioxidant properties!

NB Dr deAnamo (blood diet) who doesn’t like lectins.

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3
Q

Which minerals bound most tightly with lectins?

A
  1. Calcium
  2. Iron
  3. Phosphorus
  4. Zinc
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4
Q

How to reduce impact of lectins?

A
  1. Soak
  2. Boiling
  3. Sprouting
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5
Q

Introduction phase of the SCD/GAPS diet, how many grams of carbohydrates are allowed per day?
a) 20g
b) 10g
c) none

A

None

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6
Q

What % of macronutrients = fat account in ketogenic diet:

A

75%

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7
Q

Main characteristics of Med diet?

A

Abundance of plant food (fruits, vegetables, whole-grain cereals, nuts, and legumes).
* Olive oil as the principal source of fat.
* Low consumption of red meat.
* Fish and poultry consumed in low to moderate amounts.
* Moderate consumption of wine, normally with meals.

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8
Q

FIVE downsides associated with industrialisation of food?

A
  1. Pesticide toxicity: Herbicides and insecticides.
  2. Water pollution: From fertilisers and pesticides.
  3. Soil depletion: Monoculture depletes soil of nutrients, impacting biodiversity and ecosystems.
  4. Antibiotic resistance: overuse of antibiotics in animal stocks.
  5. Junk food: Costly and serious health impacts.
  6. Chemical-laden food contribute to diseases that affect quality and length of life.
  7. Chronic health issues eg. obesity, cancer, heart disease, diabetes, Alzheimer‚ Parkinson’s disease are at an all-time high
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9
Q

What is a Blood Type Diet?

A

Your blood type determines your diet, supplements and personality because = the key to your body’s entire immune system.
Eat Right for Your Type by Dr. Adamo (1996)

Foods divided into three categories:
1. Highly beneficial (act as medicines).
2. Neutral.
3. Ones to avoid (act like poison).

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10
Q

What is the concept of Ketogenic Diet and why was it introduced?

A

Significant reduction in carbs to change primary fuel source from glucose to fat, putting the body into ketosis.

Epilepsy treatment in 1920s.

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11
Q

Keto macro split?

A

75% fat
20% protein
5% carbs

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12
Q

What is ketosis?

A

Metabolic state characterised by raised levels of ketone bodies in body tissues.

Fat converted to ketones in the liver and ketones are transported to body tissues to enter the mitochondria for generation of ATP.

Ketone bodies (ketones) can cross blood-brain barrier to provide alternate source of energy for brain.

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13
Q

What is ketoacidosis?

A

Ketone bodies exceed levels the body can deal with leading to a decrease in pH — seen with poorly-controlled diabetes.

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14
Q

What are 10 foods you would advise a client to eat on a Keto diet?

A

Foods to eat:
1. Meat: Red meat, steak, ham, sausage, bacon, chicken, turkey.
2. Oily fish: Salmon, trout, tuna, mackerel.
3. Eggs, butter, cheese, creams.
4. Nuts and seeds: Almonds, walnuts, flax seeds etc.
5. Oils, avocados
6. Low-carb veggies: Most green veggies, tomatoes, peppers, etc.

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15
Q

What are 10 foods you would advise a client to avoid on a Keto diet?

A

Foods to avoid:
Flour: Bread and pasta.
Grains: Rice, oats, and quinoa.
Sugary: Honey, syrup, fruits.
Starchy veg: Potatoes, corn and peas
Lactose-rich: milk, ice cream, yoghurts

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16
Q

How can the Keto diet help with weight loss?

A

Proposed mechanisms include:
1. Lack of glucose in the diet leads to a decrease in insulin, in turn reducing lipogenesis and increasing lipolysis.
2. Reduces levels of ghrelin and leptin
3. Increased metabolic cost of gluconeogenesis
4. Thermic effect of protein.

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17
Q

Lipogenesis
Lipolysis
Gluconeogenesis

A

Lipogenesis: Synthesis of fatty acids

Lipolysis: Breakdown of fats

Gluconeogenesis: Generation of glucose from a variety of sources

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18
Q

When would you not advise a Keto diet?

A
  1. Arthritis
  2. Acidosis
  3. Adrenal fatigue
  4. Acute heart rate (Tachycardia)
  5. Dehydration
  6. Kidney stones
  7. Overacidity
  8. Hypoglycaemia
  9. Constipation (lack of fibre)
  • Dyslipidaemia and elevated cholesterol levels: High fat intake.
  • The quality of dietary fats needs to be considered.

Note: Long-term viability and limitations of following a restrictive diet such as keto needs to be assessed by the practitioner.
Long-term compliance can be difficult

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19
Q

Downside of Keto diet

A
  1. Possible micronutrient deficiencies: lack of plant-based polyphenols and phytonutrients may require supplementation.
  2. High acidity if high meat for protein increasing risk of heart disease and cancer
  3. Bad breath (acetone smell)
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20
Q

Explain the Atkins diet, what condition it is mostly recommended for and its disadvantages

A

Atkins diet: Low carbohydrate, high protein diet devised by Robert Atkins. Unlimited amounts of protein and fat.

  1. Mostly recommended for weight loss.
  2. Atkins can support weight loss, but low in fibre-rich foods and encourages excess consumption of animal protein and fats which are linked with health risks such as heart disease and cancer.
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21
Q

How is the Atkins diet related to the Keto diet?

A
  1. Works on same principles of ketogenic diet at start.
  2. After initial phase of weight loss, more carbs are gradually introduced to determine carb tolerance level that allows maintenance of and individual’s ideal weight.
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22
Q

Outline Paleo diet inc foods excluded plus benefits and disadvantages.

A
  1. Represents hunter / gatherer diet from the Paleolithic era (around 2.5 million years ago to 10,000 B.C.)
  2. Excluded: legumes, grains, dairy, refined sugar, processed foods.
  3. Included: fruits, vegetables, nuts, seeds, meat, fish and plant oils.
  4. Benefits: excludes pro-inflammatory foods (dairy, sugar and processed foods which lack nutrients and create health issues.
  5. Disadvantages: high animal protein intake.

Lack of legumes and grains limits intake of fibre and nutrients.

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23
Q

SCD stands for?

A

Specific Carbohydrate Diet

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24
Q

GAPS stands for?

A

Gut and Psychology Syndrome Diet

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25
Q

Goal of SCD and GAPS diets?

A

Designed to support optimal gut health by:

SCD: Specific Carbohydrate Diet
GAPS: Gut and Psychology Syndrome Diet

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26
Q

Rationale behind SCD and GAPS diets focussing on gut health?

A

Strict elimination diets.

  1. Causal link between GIT disturbance and various neurological, auto-immune and allergic responses.
  2. People with neurological diseases frequently have concurrent gastrointestinal issues.
  3. Maldigestion of carbohydrates may promote growth of pathogenic bacteria and yeasts. Can cause or exacerbate raised intestinal permeability and lead to malabsorption, allergies and food intolerances.
  4. Vaccination, Caesarean birth, antibiotic use and chemical exposure disrupt healthy GIT function (AcVV).
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27
Q

SCD and GAPS are strict elimination diets with three key stages. Explain those stages

A
  1. Stage one: Introduction phase.
    a) Up to one year depending on severity of symptoms.
    b) Most restrictive phase.
    c) All starchy carbs removed. Diet based on bone broths, stews and probiotic foods.
  2. Stage two: Maintenance phase.
    a) Lasts 1.5 -2 years.
    b) Diet includes vegetables and fermented foods, meat, fish, eggs, animal fats.
  3. Stage three: ‚Reintroduction phase.
    a) Reintroduces other foods one at a time and in small amounts. If no digestive symptoms occur the amount can be increased. Refined carbs should still be avoided.
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28
Q

Benefits and disadvantages of SCD and GAPS?

A

Benefits:
1. Encourages home-cooked meals made from fresh vegetables, fruits, meat, poultry, fish (promotes organic foods, grass-fed meat).
2. No convenience or processed foods.
3. Clinical reports show benefits in some cases, but more research is needed.

Disadvantages:
1. Extremely restrictive, difficult to follow long term.
2. Cuts out many nutrient-dense foods especially whole grains and legumes for lengthy periods.
3. Diets based heavily on animal foods.

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29
Q

What are FODMAPS?

A

Short-chain carbs found in certain foods.
Fuel for fermenting bacteria.

30
Q

Why shld FODMAP foods be avoided?

A
  1. FODMAPS are poorly absorbed in the small intestine and ferment in the colon.
  2. In people with GI issues with alterered gut motility and/or gut wall highly sensitive, increased water and gas is generated as bacteria ferment FODMAPs
  3. Can cause GI symptoms including pain, bloating, diarrhoea or constipation.
  4. FODMAPs also problematic in those with SIBO because provide fuel for bacteria that already causing issues by residing in the small intestine where they don’t belong
31
Q

List 5 protein sources including nuts and seeds which are high FODMAPs with suitable alternatives?

A

High: Most legumes / pulses, some marinated meats / poultry / seafood, some processed meats.

Alternatives: Eggs, firm tofu, plain cooked meats / poultry / seafood, tempeh.

Nuts and seeds
High: Cashews, pistachios.

32
Q

THREE stages of The FODMAP diet?

A

The FODMAP diet involves three stages:

  1. Restriction: strict avoidance of all high FODMAP foods, 2-6 weeks.
  2. Reintroduction: high FODMAP foods are progressively reintroduced to identify which types of FODMAPS and how much are tolerated, 8 -12 weeks.
  3. Personalisation: amount and type of FODMAPS are tailored to the individual. Possibly longer term.
33
Q

Why is a strict FODMAP diet not intended for long-term use?

A

FODMAPs are important because of their role as prebiotics to support healthy gut flora. Long term dietary restriction could also lead to nutrient deficiencies.

34
Q

Why should garlic be avoided on a Low FODMAP diet and what is a good alternative?

A

Garlic contains high amounts of fructans (oligosaccharides) which are water-soluble and may leach into food.

Alternative: Garlic-infused oil.

35
Q

Why are bulbs of spring onions or leeks to be avoided on Low FODMAP diet and what = good alternative?

A

The bulbs of spring onions and leeks are high in fructans (oligosaccharides).

Alternative: Green tops are not and still provide flavour.

36
Q

Blue Zone diet origins?

A

Researcher Dan Buettner identified longevity (many 100 years+) and coined Blue Zones.

  1. Sardinia, Italy.
  2. Okinawa, Japan,
  3. Loma Linda, California.
  4. Ikaria, Greece.
  5. Nicoya Peninsula, Costa Rica.
37
Q

Blue Zone macro break down?

A

The Blue Zone diet:
* 65% complex carbohydrates
* 15% proteins
* 20% fats

95:5 rule:
* 95% of food is vegetables, fruits, herbs, grains, nuts, seeds, greens and beans. Extra virgin olive oil to sautee and spices to season vegetables.
* 5% animal protein

38
Q

Important dietary aspects that contribute to longevity according to a Blue Zone Diet?

A
  1. Low saturated fat (almost no meat and dairy). Protects against heart disease, diabetes, certain cancers, dementia.
  2. High in nutrient-dense foods: vitamins, minerals, phytochemicals (vegetables, fruit, beans).
  3. High in fibre (mostly unrefined plant foods).
  4. Protects against diabetes, obesity, certain cancers.
  5. High in plant protein. Protects against numerous cancers, high cholesterol, slows down ageing process.
  6. Adequate intake of n-3 essential fats (seeds, fish).
39
Q

Non-dietary factors that contribute to health and longevity of Blue Zone populations?

A
  1. Active, outdoor lifestyles.
  2. Low alcohol intake, no smoking.
  3. Fewer meds and vaccinations.
  4. Embrace being part of a community.
  5. Engage in spiritual beliefs.
40
Q

Principles behind Macrobiotic Diet?

A

Founded by George Oshawa who drew from Asian and Japanese folk medicine to create his version of this philosophy of health:
1. Combines tenets of Zen Buddhism with a Western-style vegetarian diet.
2. Foods combined into meals according to Yin and Yang ie balance.
- Yin foods = cold, sweet and passive.
- Yang foods = hot, salty, and aggressive.

41
Q

What foods included/excluded on macrobiotic diet?

A

Mindful eating, well chewed, avoid over-eating.

Cereal gains eg rice and veg 60pc. Legumes, miso soup, trad processed foods each 5pc. Remainder nuts,seeds and sweeteners. Avoid dairy, processed food, meat and nightshades.

  1. Whole cereal grains, especially brown rice: 25-30%.
  2. Vegetables: 30-40%
  3. Beans and legumes: 5-10%
  4. Miso soup: 5%
  5. Traditionally or naturally processed foods: 5-10%.
  6. The remainder: fish, seeds, nuts and nut butters, seasonings, sweeteners, fruits, and beverages.

Excluded foods: Dairy, meat, processed foods, nightshade vegetables.

42
Q

TWO therapeutic effects of Macrobiotic Diet

A

Fibre-related ie BSR, microbiome, lowered risk of oestrodiol cancers.

  1. Improves glycaemic control in individuals with T2DM as good fibre and complex carbs and low refined carbs.
    Slows glucose absorption, decreases insulin requirements.
  2. Supports intestinal flora, increases SCFAs which can also support blood glucose balance.
  3. Fibre reduces the risk of hormone-dependent cancers in women by lowering oestradiol levels.
43
Q

FOUR health conditions that can benefit from vegetarian or vegan diet?

A
  1. Obesity
  2. Glycemic control
  3. Cholesterol
  4. BP
    —————————————
  5. Obesity: translates into better metabolic health.
    Obesity linked with increased risk of heart disease, hypertension, diabetes, musculoskeletal disorders and cancers.
  6. Improves glycaemic control: Plant foods high in fibre, which slows glucose absorption. Linked to increased insulin sensitivity through increased production of SCFAs that interact with tissue receptors to reduce inflammation that causes insulin resistance and encourages production of GLP-1.
  7. Lower cholesterol: Up to 14% lower in vegetarians and 35% lower in vegans. Healthy vegetarians have higher levels of antioxidants and lower oxidised LDL cholesterol than non-vegetarians
  8. BP: Vegetarians have lower blood pressure
    than non-vegetarians. Hypertension rates one-third to one-half that of non-vegetarians.
    .

Reduced risk of cancer: Healthy vegan and vegetarian diets are associated with decreased risk of many types of cancer.
* Based on higher consumption of plant foods that are rich in immune-enhancing and antioxidant vitamins, minerals and phytonutrients vitamins C and E, carotenoids, flavonoids including anthocyanins and quercetin.

  • Reduced incidence of other risk factors for cancer such as overweight / obesity and less exposure to carcinogens that are in cooked meats such as heterocyclic amines.
44
Q

Environmental contaminants and pathogenic benefits of eating a vegan and vegetarian diet?

A
  1. Reduced intake of environmental contaminants:
    a) Reduced exposure to heavy metals plus
    b) DDT
    c) PCBs, etc, as these substances accumulate as we move up the food chain (more in animal products).
  2. Reduced risk of foodborne diseases: Risk of contracting:
    - E. coli
    - salmonella
    - listeria
    - campylobacter
    - and other foodborne pathogens is significantly lower.
45
Q

FOUR key nutrients to monitor for veg clients?

A
  1. B12
  2. vit D
  3. Fe
  4. n-3

Vitamin B12
Chlorella pyrenoidosa, nutritional yeast, sea vegetables (nori, kombu, kelp and dulse), shiitake and Lion’s mane
Vegetarian: Cottage and feta cheese, eggs.
NB Ensure good HCl production (B6 and zinc) to improve available intrinsic factor needed for B12 absorption

Vitamin D
Sunlight best source. D2 in mushrooms (if good sun exposure). Also egg yolks. Winter supplementation poss.

Iron
Non-haem: dark green veg, lentils, pumpkin seeds, quinoa, oats, chickpeas. Combine with vit C-rich foods to enhance absorption eg peppers, cruciferous veg, kiwis, oranges, lemon.

Omega-3 EFAs
Dep on conversion of alpha-linolenic acid (ALA) to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) ie biologically-active forms.
To support conversion, avoid over consumption of omega-6 fatty acids (eg seed oils) as OM-3 and OM-6 compete fordelta-6-desaturase enzyme. Zn, Mg and B6 delta6 co-factors
Plant sources of ALA = chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil and walnuts.

46
Q

What temperature is food considered raw?

A

Never heated above 40-48 deg C (depending on item)

47
Q

Benefits of raw food in diet?

A

Cooking destroys:
1. Enzymes
2. Nutrients esp vit C, B vitamins and chlorophyll.

48
Q

Benefits and disadvantages of eating raw?

A

Benefits:
1. High in fibre, vits, minerals and phytonutrients.
2. Based on fruits and vegetables which are alkalising.
3. Avoids issues with high-heat cooking that can generate carcinogenic compounds such as heterocyclic amines and polycyclic aromatic hydrocarbons.
4. Suits those with hot constitutions (cooling and calming).

Disadvantages:
1. Raw foods are cold / cooling, and are not suitable for cold constitutions.
2. Not suitable for those with impaired digestion or lowered vitality.

49
Q

As a Naturopathic Nutritionist, what would you consider in planning an individual diet?

A

Provide individual dietary plans according to condition and constitution of a client following naturopathic principles.

50
Q

Outline 5 key principles of the CNM Naturopathic Diet?

A

1) Free of harmful substances.
No junk, highly-processed, microwaved foods.
No stimulants: coffee, chocolate, alcohol.
No sugar and artificial sweeteners.
No table salt (sea, rock or Himalayan in small amounts).
No cow‚ dairy (small amounts of raw dairy may be included).
No soya, which is hard to digest. If from the US, it is GMO.

2) Focus on local, seasonal, whole, fresh and organic foods.

3) Small amounts of oily fish and meat (organic, grass-fed)

4) Food prepared to maintain optimum amounts of nutrients and prevent formation of damaging compounds associated with high-heat cooking and heating of oils.

5) Food-combining principles are followed.

6) Foods prescribed according to constitution. Different foods work for different constitutions / physical conditions (hot, cold, dry, moist).

7) Focuson quality of the food, not calories.

8) Remember the value of detoxification, cleansing and fasting.

9) Encourage effective digestion: chew food well, keep fluids away from meals, avoid snacking (stick to three meals / day)

51
Q

What is the purpose of fasting and list 4 types of fasting?

A

Fasting: Abstinence from food for a specific time period.

  • Purpose: The body uses a considerable amount of its energy digesting food. By fasting, energy can be redirected to self-healing.
  • Types of fasting:
  • Vegetable broth fasting.
  • Juice fasting.
  • Lemon water fasting.
  • Intermittent fasting.
  • Water fasting
52
Q

Benefits of fasting?

A
  1. Improves overall emotional and physical well-being.
  2. Enhances cognition and mood.
  3. Helps weight loss including visceral adipose tissue.
  4. Normalises blood pressure.
  5. Improves blood lipid profiles.
  6. Improves glycaemic control.
  7. Reduces inflammation and oxidative stress.
  8. Promotes healthy ageing.
53
Q

To which clients would you not recommend fasting?

A
  1. Pregnancy and breastfeeding.
  2. Infants.
  3. Severe liver, heart or kidney disease.
  4. Emaciation and debility.
  5. Eating disorders ( anorexia nervosa).
  6. Prescription / recreational drugs.
  7. Adrenal exhaustion.
  8. Diabetes only under supervision.
54
Q

What length of fast needs supervision by a naturopath?

A

Over 48 hours.

55
Q

What guidance can you give to someone starting a fast?

A
  1. Reduced calorie intake can lead to cold intolerance. Keep warm, take warm baths.
  2. Fasting days should be relaxing days: enjoy baths, stretching, deep breathing. Avoid high-intensity physical exertion.
  3. Periodic fasting should be incorporated as part of a healthy lifestyle routine.
  4. For best results carry out a six week lead-in programme, particularly if it is the first time fasting.
56
Q

What advice can you provide to someone preparing for a fast?

A
  1. Important to transition from normal diet to a fast, and from a fast to a normal diet.
  2. The longer the fast, the more important the transition phase.
  3. For shorter fasts, for those who fast regularly and for those already on a healthy diet, preparation time can be shorter.

Three days before the fast:
a) Consume mainly vegetables (steamed) and salads, stay hydrated.
b) Avoid meat, dairy, sugar, caffeine, alcohol.
c) For those new to fasting and for longer fasts, a longer lead-in phase is recommended.

57
Q

How would you maximise benefits from fasting and minimise the risk of a healing crisis?

A

The system should be progressively cleansed and alkalised over six weeks.

  • Week 1 No alcohol.
  • Week 2 No caffeine,
  • Week 3 No meat
  • Week 4 No dairy
  • Week 5 No wheat
  • Week 6: no sugar

During this time increase intake of:

  1. Alkalising fruits and vegetables
  2. Water
58
Q

How should food be reintroduced after fasting?

A
  1. First three days: easy-to-digest foods in small quantities (avoid overloading the system and congesting the liver).
    Vegetable broths, vegetable juice, steamed vegetables and salads; then add whole rice.
  2. Eat slowly, chew thoroughly.
  3. Porridge is a good introduction for breakfast.
  4. Daily exercise incl. walking, yoga, Pilates.
  5. Return to normal eating after three days focusing on seasonal, organic, whole foods.
  6. Reduce food quantity, increase nutrient density instead
59
Q

What is a healing crisis during fasting and what are the signs?

A

Release of toxins.

Body stores significant levels of toxins. Fasting may provoke healing crisis as toxins mobilise out of adipose tissues and enter the bloodstream.

Effects soon pass as toxins are metabolised and eliminated.
The more toxic (acidic) the system the greater the crisis, therefore alkalise the system beforehand (fasting preparation).

60
Q

Signs of healing crisis?

A
  1. Nausea
  2. Muscle and joint pain
  3. Mucus (colds)
  4. Furred tongue
  5. Slow bowel movement
  6. Spots, rashes
  7. Headaches, dizziness
  8. Strong emotions
  9. Fatigue
  10. Body odour
  11. Darker urine.
61
Q

How would you help the channels of elimination to function optimally with increased mobilisation of toxins during a fast?

A

Hydration and bile flow

  1. Adequate fluids to support removal of wastes via kidneys, support the production of bile and bowel function. If dizzy drink water (or enema!).
  2. Support good bile flow is vital to carry away the products of detoxification eg Herbal teas, dandelion root, globe artichoke and barberry support this process (ideally include as part of the fasting preparation. Herbs have bitter properties so tend to stimulate appetite.
62
Q

Why are enemas good during fasting?

A
  1. Immediately evacuate bowels to remove detoxified products.
  2. Prevents re-absorption of toxins during a fast.
  3. Accelerates a fast for better results.
  4. Reduces cleansing reactions (headache, nausea, dizziness).

NB Enemas easier to administer while submerged in warm bath as abdominal muscles able to relax.

63
Q

Why would you advise vegetable broth fasting?

A
  1. Gentlest of fasts.
  2. Ideal for new fasters or lowered vitality.
  3. Provides body with minerals to balance and neutralise toxins.
  4. Alkalising.
  5. Supports cleansing via the kidneys, gentle and nourishing on digestive system.
  6. Can be combined with saunas, dry skin brushing, colon hydrotherapy or enemas to enhance cleansing
64
Q

What is the advantage of Juice fasting and what would you add and avoid?

A
  1. Alkalises the body.
  2. High nutrient density and easily absorbed.
  3. Rich in antioxidant and anti inflammatory nutrients.
  4. Supports healing and regeneration.

NB Do not add sugar or honey.
Pure vegetable juices preferable if signs of dysbiosis (digestive disturbance, candida, history of antibiotic use).
Adding fresh ginger maintains warmth and digestive strength.

65
Q

What veg would a nutritious vegetable juice fast include?

A
  1. Carrots: antioxidants, vit. A, C, K, beta-carotene, Ca, Mg, P.
  2. Kale: Vits. A, C, K. Ca, Mg. High fibre, antioxidant.
  3. Celery: Vit. A, C, K, folate, K, antioxidants, benefit for high blood pressure.
  4. Parsley: Vits C, K. Ca, Fe, Zn.
  5. Beetroot (beets): vits A, C, folate. Ca, Fe, Mg, K, betaine (supports liver detoxification).
  6. Cucumber: Vits. A, C, K, folate, Ca, Mg, K.
66
Q

What would you advise on a one day fast?

A

Focus on organic vegetables and fruits for one day each week
1. Baked, steamed or stewed (no sugar).
2. Easily digestible, cleansing for the system.
3. If gastric HCI is adequate use raw fruit and vegetables.
4. In the summer, salads are most suitable, during the winter warm vegetable broths and soups are more appropriate.

67
Q

What is a Mono fast?

A

Focus on one type of food.

Body provided with energy but digestive system and liver are rested. Eat only one type of fruit, vegetable or grain on fast days eg brown rice, grapes, apples.

68
Q

What is intermittent fasting?

A

Intermittent fasting (IF) describes a cycle between a period of fasting and non-fasting. Splits the day or week into eating periods and fasting periods. Various methods of IF including:
- 16 / 8: Fast for 16 hours each day, eating only between noon and 8pm.
- 24 hour fast

69
Q

Benefits of intermittent fasting?

A
  1. Activation of cellular stress response pathways that in turn protect and promote cellular function
  2. Increased production of endogenous antioxidants
  3. DNA repair mechanisms.
  4. Decreased cellular oxidative stress
  5. Enhanced immune function.
70
Q

Name two health conditions that can benefit from intermittent fasting.

A
  1. Weight loss:
    a) metabolic shift to using fat stores to fuel energy production when supply of glucose is diminished.
    b) Reduced insulin production which supports lipolysis and decreases lipogenesis.
    c) Increased leptin sensitivity (appetite regulation by signalling the hypothalamus that fat stores are adequate).
  2. T2DB:
    Increases insulin sensitivity leading to decreased plasma glucose and insulin concentrations and improved glucose tolerance.
  3. CVD:
    Decreases oxidative stress and inflammatory processes associated with atherogenesis. Increases resistance of cardiac cells to ischaemia. Decreases resting heart rate and blood pressure.
  4. Neurological benefits:
    Increases alertness and mental acuity linked with metabolic shift to ketone utilisation and neuroprotective effects. Increases stress-resistant proteins and BDNF to protect against oxidative, metabolic and excitotoxic insults and ischaemic injury.
71
Q

Explain Ketosis

A

Ketosis = metabolic state characterised by raised levels of ketone bodies in body tissues.

1 Fat is converted to ketones in the liver.
2. Ketones transported to body tissues for generation of ATP in mitochrondria.
3. Ketone bodies (ketones) able to cross the blood-brain barrier to provide an alternate source of energy for the brain.

72
Q

Difference between ketosis and keto-acidosis?

A

Ketosis = normal physiologic response
Keto-acidosis = where ketone bodies exceed levels the body can deal with leading to a decrease in blood pH, as seen with
poorly-controlled diabetes.

Nut 1 Semester 2 (9 decks)

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