It’s just good nutrition the carb connection

1. It’s just good nutrition the carb connection Kayt Marra, CD-N Albany Medical Center Hospital Section of Genetics

2. What art is telling us about growing carb portions over time • ITHACA, NY: Were the twelve apostles guilty of overeating at the Last Supper? Two brothers—an eating behavior expert and a religious studies scholar—are publishing findings that might make you think twice at your Easter dinner. • Brian and Craig Wansink teamed up to analyze the amount of food depicted in 52 of the best-known paintings of the Last Supper (Phaidon Press 2000). After indexing the sizes of the foods by the sizes of the average disciple’s head, they found that portion size, plate size, and bread size increased dramatically over the last one thousand years. Overall, the main courses depicted in the paintings grew by 69%, plate size by 66%, and bread size by 23%. • The study’s findings are published in the April 2010 issue of the • International Journal of Obesity. • http://mindlesseating.org/lastsupper/

4. Why are the carb portions growing most ? Cheapest to produce • Each culture has its own specific carb • Potato, quinoa, rice, wheat, barley – and there are more It cost more to produce whole animal proteins such as milk, poultry, fish, and meat. FYI - Our food sources are now rivals for our grains as the new consumers of carbohydrate sources – i.e. “grain fed beef” “corn fed poultry”

5. In the carbohydrates defense When chosen wisely can be a • Good energy source • A good source of vitamins and minerals • Provide appropriate amount of needed volume i.e. fiber for intestinal health and function Some folks need to eat regular portions of carbs for health maintenance AND we love them • Comfort food

6. The Great Debate Sound familiar?

7. It isn’t all about the carbohydrateall the time • We eat • Macronutrients: carbs, protein, and fat • Micronutrients: vitamins, minerals, and co-factors • Fat soluble vitamins A, D, E, & K • Water soluble vitamins the B’s, C… • Minerals – calcium, potassium, iron, ….

8. Each macronutrient has its own role Protein – from the Greek proteos or primary Functional categories Enzymes Peptide hormones Proteins with structural roles Transport proteins Antibodies And when you don’t eat enough carbs dietary protein can be converted into energy.

9. On to fat • Fats serve many functions in the body Major component of tissues and membrane phospholipids. Prostaglandins – influences blood pressure, diuresis, platelet aggregation, and the immune and nervous systems Leukotrienes influence smooth muscle contraction. Just to name a few.

10. Now back to the Carb • In addition to serving as the body’s primary energy source carbohydrates are also part of important enzymes that assist in the regulation of metabolism. However, no macronutrient goes it alone, and generally needs the assistance of vitamins and minerals to get the job done.

11. Supplements as co-workers • Think of prescribed vitamins, minerals and “cocktails” as co-workers in energy production. • IF the mitochondria are National Grid then the supplements are the line men/women, operators, and technicians. The goal is to restore energy.

12. Metabolism 101- the symphony

13. Let’s rethink carb consumption this or

14. Or this

15. For all humans • As we age our mitochondria age with us, and some don’t last as long as we do. • This suggests that a diet that is closer to that of our ancestors is probably • healthier for us • easier for us to process • easier on our mitochondria

16. Do we need all of the prepacked carbs with or without mito? • No • Best plan of action for all humans • Eliminate liquid carbs- juice, flavored coffees, sugary milks,etc • Eat a variety of brightly colored vegetables & fruits • Focus on lean proteins and if you can consume local range fed livestock and poultry • Fish or fish oil • Healthy fats olive oil, canola oil. • Modest amounts of whole grains, avoiding the stuff in the box and bag as much as possible.