The Healing Power of Food. by Sue Stone MD. "Der Mensch ist, was er isst.“ "Man is what he eats.“ Ludwig Feuerbach (1804-1872). Objectives. Describe the scientific foundations and principles of a healthy diet.
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The Healing Power of Food
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Objectives • Describe the scientific foundations and principles of a healthy diet. • Inspire you incorporate these principles into your practice and teach nutrition to your patients • Recognize how specific foods and dietary modifications can be used to treat specific diseases
Why teach nutrition to our patients? • Essential to maintaining wellness • Most disease states respond, at least in part, to dietary manipulation • The over-enthusiastic prescribing of a single supplement, out of context, can lead to lack of, or negative effects; food provides a balanced, effective “team” approach to obtaining nutrients
Ten Principles of Good Nutrition • Eat a plant-based predominantly vegetarian diet • Modify fat intake • Eliminate refined sugar • Reduce exposure to pesticides, herbicides, and added growth factors • Eliminate food additives and coloring agents
Ten Principles of Good Nutrition 6. Keep salt intake low, potassium high 7. Drink 32-48 ounces of water daily 8. Identify and address food allergies (sensitivities) 9. Determine caloric need 10. Eat 25-35 gm of fiber daily
Stick with the basics • 50% vegetables & fruit • Organic: pesticide, hormone & antibiotic free • 15-25% fat • 15-20% protein • 55%-65% carbohydrate • Low-fat vs types of fats • Include non-animal sources of protein • Types of carbs—glycemic index, fiber • Sugar: refined vs unrefined • 25-35 gm of fiber daily
My Pyramid--USDA • Grains 6 oz • Vegetables 2.5 C • Fruits 2 C • Milk 3 C • Meat/beans 5.5 oz
Ten Principles of Good Nutrition • Eat a plant-based predominantly vegetarian diet • Modify fat intake • Eliminate refined sugar • Reduce exposure to pesticides, herbicides, and added growth factors • Eliminate food additives and coloring agents
Eat a predominantly plant-based diet • Evolutionary and anatomical evidence that only 1.5% of our diet should be animal-based foods, not 50% • Fat content of domesticated animals is 25-30%, primarily saturated; wild game is 4% w/ 5X more PUFA especially omega 3’s • Cardiovascular and chronic degenerative diseases • Fiber and phytochemicals
Protein • RDA for protein: wt in lbs X .36gm • 150 lb person = 54gm = 2 oz of protein daily • Actually daily protein in US ranges from 63-92 gm—72% from animals
Biological value of protein • Proportion of amino acids that are absorbed, retained and used • In order: whey, egg, milk, fish, beef, soybeans, rice, whole wheat, corn, dry beans • Complete (animal) vs complementary (grains/legumes) • Legumes: peas, beans, peanuts, soybeans, clover (hay) and alfalfa • Nuts: pine nuts, walnuts, seeds
Vegetarian 1000 mmg B12 sublingual if vegan (no dairy, fish or eggs) Monitor iron Encourage soybeans, beans, lentils, chickpeas, cashews, molasses, pumpkin seeds, walnuts, whole grains, seaweed, green leafies, potatoes, sesame & sunflower seeds, apricots
Ten Principles of Good Nutrition • Eat a plant-based predominantly vegetarian diet • Modify fat intake • Eliminate refined sugar • Reduce exposure to pesticides, herbicides, and added growth factors • Eliminate food additives and coloring agents
A Fat primer • Structural components of cell membranes; alteration in cell membrane function (fluidity) • Backbone of eicosanoids: prostaglandins, leukotrines, thromboxanes; critical influence on inflammation and thrombosis • Preferred energy source @ 9 kcals/gm
Types of Fats • Saturated fatty acids • Polyunsaturated fatty acids (PUFA)= omega 3 & 6 • Monounsaturated fatty acids (MUFA)= omega 9 • Trans fatty acids=hydrogenated oils; behave like saturated fat and interfere with the body’s ability to utilize unsaturated fatty acids
Saturated fats • Meat and dairy • Inflammatory • Atherogenic
Omega 6 fatty acids (a PUFA) Corn, safflower and soybean oils egg yolk, organ meats, and other animal-based foods Processed and packaged foods Way too plentiful in diet Pro-inflammatory Vasoconstrictor Increase platelet aggregation
Omega 3 fatty acids (a PUFA) wild salmon (15:1 ratio of 3’s to 6’s, compared to 3:1) mackerel, herring, halibut, wild trout, swordfish (Hg), blue fin tuna (Hg), anchovies, sardines walnuts, flax seeds, (soy) Anti-inflammatory Reduce platelet aggregation Vasodilator Numerous clinical applications
In a nutshell • Reduce fat to about 25% of diet • Reduce intake of meat and dairy (unless nonfat) • Increase cold water fish such as wild salmon, mackerel, herring, halibut, wild trout, swordfish (Hg), blue fin tuna; also walnuts, flax seeds, soy • Cook with olive, canola, macadamia, or coconut ( is saturated but medium and short-chain) oil • Eliminate trans fatty acids • Get most of your fat from nuts, seeds, legumes, fish and olive oil
Ten Principles of Good Nutrition • Eat a plant-based predominantly vegetarian diet • Modify fat intake • Eliminate refined sugar • Reduce exposure to pesticides, herbicides, and added growth factors • Eliminate food additives and coloring agents
High fructose corn syrup Glucose + fructose (sugar) processed into a “super sugar” Absorbed more quickly Enters cells quickly without the aid of insulin Fructose Absorbed less than ½ as quickly by intestinal villi
Glycemic Index • Glycemic index = the average blood sugar response over a 2 hour period (area under the curve) of a group of people given the same carbohydrate on more than one occasion • Correlates with insulin response • Glycemic load = GI X gms of CHO per serving • diabetics
Rate of insulin rise Sugar (61) Brown sugar High fructose corn syrup Sucrose Glucose (99) () Glycemic index Pure maple syrup or sugar Molasses Honey (40) Rapadura Cane juice Brown rice syrup Xylitol (8) Fructose (19)
Ten Principles of Good Nutrition • Eat a plant-based predominantly vegetarian diet • Modify fat intake • Eliminate refined sugar • Reduce exposure to pesticides, herbicides, and added growth factors • Eliminate food additives and coloring agents
Why Organic? • More nutritious • Free of known carcinogens and many other chemicals, which when acting synergistically cause cancer • Endocrine disruption • The EPA and the FDA do not protect us—we must protect ourselves • Children are particularly susceptible
How important is it? • 110 pesticides used • 34 pesticide residues found by FDA • Organic about twice the $
How important is it? • Generally not sprayed • Full of antioxidants • Organic about 4X the $
EAT ORGANIC!!! Best foods Berries US melon Broccoli Asparagus Carrots Romaine lettuce Oranges Bananas Nectarines Kiwi Pears US grapes radishes Worst foods Strawberries Apples Bell peppers Spinach Cherries Peaches Melon (Mexican) Apricots Green beans Chilean grapes cucumbers
Ten Principles of Good Nutrition 6. Keep salt intake low, potassium high 7. Drink 32-48 ounces of clean water daily 8. Identify and address food allergies (sensitivities) 9. Determine caloric need 10. Eat 25-35 gm of fiber daily
Ten Principles of Good Nutrition 6. Keep salt intake low, potassium high 7. Drink 32-48 ounces of clean water daily 8. Identify and address food allergies (sensitivities) 9. Determine caloric need 10. Eat 25-35 gm of fiber daily
Fiber has many health benefits • Soluble fiber (oats, Metamucil, apples, legumes) lowers glycemic index by delaying gut emptying • Aids detoxification by increasing transit time and solubility of bile • Decreases blood levels of fats • Improves balance of colonic bacteria • More nutrients for cells in colon (SCFA’s) • Increases secretion of digestive enzymes
A word about caffeine • Raises cholesterol (esp decaf) • Glycogen released from liver causes hypoglycemia and blood sugar instability • Promotes excretion of calcium, potassium, iron, and trace minerals • Elevates cortisol!!! • Irritates urinary tract • Aggravates HTN, insomnia, PMS, IBS., etc………….
And fast food……… Supersize it!! McDonalds supersize fries have 610 calories and 29 gms of fat • Carl’s Jr: CrissCut Fries + double Western Bacon Cheeseburger = 73 gm fat (657 fat calories) • In 40 yrs per capita consumption of sodas has quadrupled • 32 oz coke (‘large’) = 310 calories • Bad quality food with no fiber, bad fats, bad sugars and too much of both • Subway best choice
Nutrient loss due to food preparation and storage • Boiling : 66% loss • Pressure cooking: 47% • Microwaving 70-97% • Blanching/Freezing: 30% (fiber and minerals not affected) • Steaming: minimal impact
Cruciferous Vegetables • help to shift hormone metabolism. Estradiol has a metabolite called 16aOHE1 which has been implicated in breast, cervical and prostate cancer. Even if estrogen levels are normal or high, if the metabolism is shifted in the wrong direction patients maybe at risk. Cruciferous vegetables contain diindolymethane (DIM),indole-3-carbinol (I3C) and Glucaric acid which shift the metabolism towards the 2OHE metabolite of estradiol.
Nutrition and cancer risk Vitamin C, veggies: Fiber & veggies: Lycopene: Green tea: Folic acid: Selenium: Bladder Ca in men Colon CA GI tract & prostate Esophageal CA Colon CA Colon & prostate Ca, and ?melanoma
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