Food as Medicine
Oxidation
only upon being oxidized can cholesterol particles in the body contribute to heart disease. The damaging process called oxidation is an important trigger in the atherosclerosis story. •Oxidation is a chemical process in the body caused by the release of unstable particles known as oxygen -free radicals It is one of the normal processes in the body, but under certain conditions (such as exposure to cigarette smoke or other environment stresses) these free radicals are overproduced.
where and what organisms?
oral cavity harbors high numbers of bacteria (10^12) stomach (10^3- 10^4) the largest number of bacterial cells is found in the large intestine(10^11 per gram of intestinal content). Human gut-associated microbiota are dominated by four main phyla: Firmicutes, Bacteroidetes, Actinobacteria and Proteobacteria.
antibiotic associated diarrhea
passing loose, watery stools three or more times a day after taking medications used to treat bacterial infections (antibiotics). Most often, antibiotic- associated diarrhea is mild and requires no treatment.
Unfriendly Bacteria
pathogenic bacteria and fungi ex: Candida albicans
Synbiotics
products that contain both prebiotics and probiotics
"Best if Used By (or Before)" date:
recommended for best flavor or quality; it is NOT a purchase or safety date
catalase
reduces hydrogen peroxide to water
dietary fat and cancer
risk of cancer may be decreased by choosing diets: •high in fruits, vegetables, antioxidants and omega-3 fatty acids •low in trans fats (more studies needed to determine the association between trans fats and some cancers)
Under consumed Nutrients and Nutrients of Public Health Concern
some nutrients are consumed by many individuals in amounts below the Adequate Intake levels. - These include (not limited to) potassium, dietary fiber, magnesium, calcium, and vitamins A, D, E, and C. Iron also is under consumed by adolescent girls and women ages 19 to 50 years. •Low intakes for most of these nutrients occur within the context of unhealthy overall eating patterns, due to low intakes of the food groups- vegetables, fruits, whole grains, and dairy- that contain these nutrients. Shifts to increase the intake of these food groups can move intakes of these under consumed nutrients closer to recommendations.
white blood cells (neutrophils)
specialize in producing oxygen radicals, which are used in host defense to kill invading pathogens, And, without them we would be helpless to break down food, twitch a muscle, think a thought or reach for that bottle of vitamin supplements
SCOBY
symbiotic colony of bacteria and yeast ex: Kombucha
Sensory Characteristics
taste is #1 factor to determine our food choices - Actually, it is a combination of all the sensory characteristics flavor, appearance, and texture
Visceral fat
the kind that wraps around the internal organs is more dangerous than subcutaneous fat don't have to be obese But how visceral fat contributes to insulin resistance and inflammation has remained unknown. •Visceral fat is strongly linked to metabolic disease and insulin resistance, and an increased risk of death, even for people who have a normal body mass index.
use-by date
the last date recommended for the use of the product while at peak quality; date determined by the manufacturer
Probiotics use
the strongest clinical evidence for probiotics is related to their use in improving gut health and stimulating immune function
Probiotics use
the strongest clinical evidence for probiotics is related to their use in improving gut health and stimulating immune function Some probiotic preparations have been used to prevent diarrhea caused by antibiotics, or as part of the treatment for antibiotic- related dysbiosis •Studies have documented probiotic effects on a variety of gastrointestinal disorders, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), vaginal infections, and immune enhancement.
Germ theory
the theory that infectious diseases are caused by certain microbes
prebitoics
three most common prebiotics are inulin, oligofructose, and polydextrose Probiotics and prebiotics work together to maintain gut health indifferent ways. To get the full benefits of both, so-called synbiotics combine them.
fermentation
vegetables can be fermented as well convert sugar to lactic acid(which acts as a perservative)
nonenzymatic antioxidants
vitamins E and C, carotenes and retinols, some transition metals (Zn,Cu,Se)
why premenopausal women are less prone to heart disease than men
women rid themselves of harmful stores of iron each month through menstruation.
yogurt
-an example of fermented, Biopreserved product - Today, the same curd or yogurt is made in a controlled environment by adding live cultures such as Lactobacillus acidophilus or Lactobacillus bulgaricus Lactobacillus means a bacterium that produces lactic (or milk) acid, and acidophilus means the bacterium is a species that survives well in acid environments, such as stomach
lactic acid bacteria
-including Lactobacillus species, which have been used for preservation of food by fermentation for thousands of years, can serve a dual function by acting as agents for food fermentation and, in addition, potentially imparting health benefits. not all probiotics are LAB -lactobacillus, streptoccocus thermophilus, lactococcus -bifidobacterium not associated with food fermentation
One method of classifying teas are is based on the degree of fermentation:
1. Non- or v light fermented: Green Tea, Dragonwell Green Tea, Pi Lo Chun, Steaming Green (Sencha) , Jasmine scented Green tea, Yellow Tea, White Tea 2. Semi- fermented: Jasmine, Oolong 3. Fully fermented: Black tea
Commonly known prebiotics are:
1. Oligofructose: wheat, onions, bananas, honey, garlic, and leeks, chicory root 2. Inulin 3. Galacto-oligosaccharides 4. Lactulose: synthetic product (disaccharide) used as a drug for the treatment of constipation and hepatic encephalopathy 5.Breast milk oligosaccharides
Carcinogen
A cancer-causing substance/agent 'implant' the seeds -tobacco smoke and alcohol
C. difficile diarrhea: Clostridium difficile (C. diff)
A classic example of a bacterial imbalance getting you in trouble. -The epithelial barrier is compromised, allowing the toxins/ bacteria to enter your body and decreasing your immune defenses.
Tempeh
A high- protein soy product, tempeh has the chewy texture of meat. Unlike tofu, which is made from soybean milk, tempeh uses fermented whole soybeans.
Carbohydrates
A nutrient that is the main source of energy for the body is a carbohydrate Carbohydrates are nutrients made of carbon, hydrogen, and oxygen. Carbohydrates supply energy for your body's functions.
vitamin D
Although amounts of vitamin D in the USDA Food Patterns are less than recommendations, vitamin D is unique in that sunlight on the skin enables the body to make vitamin D Recommendations for vitamin D assume minimum sun exposure.
Factors that can increase the risk of developing chronic diseases are:
An unhealthy diet & physical inactivity Tobacco use & alcohol consumption Genetics & economic factors
Gut microbes
Bacteria living in the gut Small intestine digests food particles, extracts nutrients that body absorbs .Much of what remains after this process is waste from the body's perspective. • After that it enters the colon-the 6foot large intestine . Water from this waste is absorbed, and the remainder, the fecal matter, is eliminated by bowel movements through the rectum and anus.
people older than 60
Cardiovascular disease, type 2 diabetes and some cancers are most common at this stage in life. •This is mainly due to multiple disease processes combining with age related losses in physiological functions. As the risk of developing disease is generally believed to be reversible at any age there is an absolute benefit for ageing individuals to eat healthily, maintain their weight, and continue to exercise.
sauerkraut and kimchi
Commercial sauerkraut manufacturers sometimes kill the helpful bacteria during processing; buy only brands that specify "uncooked" on the label
friendly bacteria
Lactobacillus: found in last section of small intestine- ileum Bifidobacteria: found in large intestine more: L.acidophilus, L.salivarius, L.casei, L.thermophilus, B.bifidum,B.longum, etc.
Lactose
Level of hydrogen in breath reflects lactose not absorbed in small intestine •Subjects who ingested 18 gm of lactose in yogurt had 67% less hydrogen in breath than milk •Probiotic treatment of adult lactose intolerance: no evidence of effectiveness for treatment
Probiotic Health Benefits2
Lowers cholesterol •Human studies: evidence of probiotics' cholesterol and LDL- C lowering capacity •Results: conflicting & not definitive •Several mechanisms have been proposed: -Probiotics absorb cholesterol -Bifidobacteria and lactobacilli help excrete bile acids; positive feedback to increase synthesis of bile acids from cholesterol
germ theory BUT
Many common bacteria do cause illness in humans and animals, but many others are harmless still others are actually beneficial
What are some growing burdens for society?
Obesity, cardiovascular diseases, diabetes, cancer, osteoporosis, dental diseases
nutrients of public health concern
Of the under consumed nutrients, calcium, potassium, dietary fiber, and vitamin D low intakes are associated with health concerns. For young children, women capable of becoming pregnant, and women who are pregnant, low intake of iron also is of public health concern. •Shift to eating more vegetables, fruits, whole grains, and dairy to increase intake of nutrients of public health concern
obesity
Reasons for obesity in poor countries: not immediately obvious; complex interactions between: - impacts of population growth -Decreased physical activity -Nutrition Transition: •Over consumption of readily available, inexpensive, high-energy foods
Recommended Dietary Allowance (RDA)
Recommendation for each nutrient that should meet the needs of nearly all (97 to 98%) the healthy individuals in a specific gender and age group based on scientific knowledge and have been presented by a committee of the Food and Nutrition Board (FNB) of the National Academy of Sciences (NAS)
heart disease
Red-meat eaters have bacteria in their gut micro biomes that convert the carnitine in meat into what eventually becomes TMAO, a compound that speeds up artery clogging. •That may help explain why people who eat red meat have a higher risk of heart disease •Vegetarians have less of that kind of bacteria, and they don't produce much TMAO when given a carnitine supplement.
risk factors
Risk factors: Lifestyle, environmental & genetic factors: related to development of these diseases do not necessarily cause chronic diseases Major lifestyle risk factors include: -Tobacco use -Lack of physical activity -Range of poor dietary habits
diahrrea
S. boulardii and L. acidophilus + B. bifidum : these probiotics significantly prevent traveler's diarrhea Antibiotic- associated diarrhea: Probiotics effectiveness promising
the nutrition transition
Shift towards a higher density diet with a greater role for fat and added sugars in foods •Greater saturated fat intake - mostly from animal sources •Reduced intakes of complex carbohydrates, dietary fiber, reduced fruit and vegetable intakes
Antioxidant enzymes
Superoxide dismutase, glutathione peroxidase, catalase
LDL (low density lipoproteins)
THE BAD •Connected to an increased risk of heart disease
HDL cholesterol
THE GOOD Connected to a decreased risk of heart disease
Is My Gut Microbiome the Same as Yours?
The number and amount of the many different microbes can vary greatly from person to person.
fiber
The part of grains and plant foods that cannot be digested is called fiber high fiber diet can prevent constipation, reduce risk of colon cancer, help prevent heart disease
Probiotics
beneficial bacteria
Kombucha
brewed with tea and sugar and fermented into a liquid contains amino acids, B vitamins, and beneficial bacteria
sauerkraut
cabbage that has been salted and and lacto-fermented over a period of weeks beneficial bacteria found in this product promote healthy growth of microflora throughout the intestine
any risks with probiotics?
if someone has an immune system weakened by illness or medication, that person could get sick from probiotics." •Another concern about probiotics is that they're considered dietary supplements, not drugs. As a result, the FDA doesn't monitor the manufacture of probiotics.
Gut microbiota & over -weight
intestinal microbiota may contribute to obesity. -sequencing of the distal gut microbiota of lean, wild mice revealed consistent differences in the two major bacterial phyla, Bacteroidetes and Firmicutes. •Specifically, the Firmicutes were higher; the Bacteroidetes were correspondingly reduced despite a similar diet and activity level.
subcutaneous fat
lies just under the skin around the belly, thighs and rear. ex: belly fat
chronic diseases
long-term diseases not contagious and largely preventable
Dysbiosis
microbial imbalance when this gut microflora balance is disturbed and the ratio changes. out of sync between the good, protective bacteria and the harmful, bad bacteria.
Ketones
not used for fuel are excreted out of the body via the kidneys and the urine. in ketosis, the level of ketones in the blood can be anything between normal to very high. •Low levels of ketosis is perfectly normal.
lower body fat
Lactobacillus (LG2055) lowers body fat in overweight people
A prebiotic should
- Be resistant to gastric acidity and host enzymes — that is, not digestible by the host. - Be fermented by gut microbiota. - Stimulate growth and activity of the gut flora microbiota
chronic disease
- Most chronic diseases are expressed in adulthood; therefore, it is a critical time for reducing risk factors and increasing effective treatment. - An individual's ability to take control over his or her life and to make healthy lifestyle decisions appears to be an important determinant of health. The main burden of chronic diseases is observed in people older than 60.
sell-by date
- Tells the store how long to display the product for sale - You should buy the product before the date expires
are teas fermented?
- The term fermentation when applied to tea is something of a misnomer; most dried teas however don't use live cultures at all during production. - harvested tea leaves undergo a natural chemical process known as oxidation, which also changes the color, flavor •This enzymatic oxidation process may be stopped by either pan frying or steaming the leaves before they are completely dried out.
free radicals
- They can deform and corrode any partner they touch •They have lately been blamed for chronic degenerative disorders like cancer and heart disease, acute problems like the massive nerve death that follows spinal cord injury, even the creeping depredations of age. •Among fitness mavens and longevity seekers, the favored talismans du jour are the antioxidant nutrients vitamins E and C and beta carotene, the precursor to vitamin A- which can sponge up or neutralize free radicals. Free Radicals are essential to many metabolic reactions in the body, they are at the heart of our immune system's ability to kill microbes
to be considered a probiotic
- probiotics must possess are a demonstrated genetic stability and the capability to not develop antibiotic resistance. Such characteristics are rarely checked for in the currently available formulations. - different strains should be normal inhabitants of a healthy intestinal tract, survive the upper digestive tract and be capable of surviving and growing in the intestine (acid and bile resistant), safe for human consumption, produce antimicrobial substances like bacteriocins and have the ability of adherence to human intestinal cell lines and colonization •Lactic acid bacteria have an established safety record as compared to the probiotics and are rarely involved in disease. - The most commonly used probiotics are Lactobacillus spp., Bifidobacterium spp. and Lactococcus spp. and these have been accorded the GRAS (Generally Recognized As Safe) status ARE OF HUMAN ORIGIN
Is there a cancer epidemic?
-A common misconception arises from news stories suggesting we are experiencing a cancer "epidemic." -This only appears to be the case because the number of new cancer cases reported is rising as the population as a whole is aging, and older people are more likely to develop cancer. -But since the birth rate is also expected to increase, the cancer rate may either stay the same or, perhaps, decline.
oral microbes- S. mutans
-Cause of tooth decay •Digests sugars, produces lactic acid that weakens tooth enamel
List of probiotics- again
Lactobacillus spp- 23 Bifidobacterium spp- 5 E.coli- 2 Bacillus-1 Enterococcus-1 Streptococcus- 1 Lactococcus-1 Saccharomyces boulardii- yeast
What are the signs that tells you should probably not not consume a food?
Foods can develop an off odor, flavor or appearance due to spoilage bacteria
health associated risk factors
For e.g. genetics & environment: having certain genes that promote cancer and exposure to pollution and sunlight •Some of the risk factors may actually play a role in causing the diseases; many of them are simply predictive in helping us know who is at greatest risk •Major risk factor of chronic diseases: Obesity -By itself, obesity is NOT considered a disease -70% of adults older than 20 years are estimated to be obese in US
oral microbes- S.mitis
Forms a biofilm on tooth enamel •If it enters bloodstream, can cause inflammation of heart
simple carbohydrates
Fruits Honey Milk Sugars added to cookies, candies, soft drinks
reactive radicals
It is only as we age, or under conditions of abnormal stress, that reactive radicals escape the bounds of disciplined performance and begin nicking the cells to pieces.
ketoacidosis
Ketosis is a state the body goes into if it needs to break down body fat for energy. The state is marked by raised levels of ketones in the blood which can be used by the body as fuel. - raised blood glucose levels, or are eating a low carbohydrate= state of ketosis. ketoacidosis is what happens when ketosis goes too far. Ketones build up in the blood, and it becomes acidic. Ketoacidosis can cause a coma or death.
atopic eczema
LGG: studies show evidence to prevent and treat atopic eczema Bifidobacterium spp : shown to reduce severity of atopic eczema in young children •Little is known about the efficacy of probiotics in preventing food allergy.
Probiotic Health Benefits
Gastroenteritis S.boulardii shown to reduce antibiotic assisted diarrhea •Lactobacilli (L.reuteri, L.rhamnosus GG) and S.boulardii shown to be effective for the treatment of acute diarrhea -Children receiving LGG had shorter duration (by approximately 1 day) and decreased severity of diarrhea -Follow- up study showed decreased likelihood persistent diarrheal illness
complex carbohydrates
Grains (bread & pasta) Vegetables (potatoes &beans) Rice Cereals Wheat Tortillas Whole wheat rolls
3 groups of foods can form cancer- causing chemicals:
HCA & PAHs when grilled and blackened: •all meats such as beef, lamb and pork •poultry such as chicken and turkey •fish and shellfish These chemicals directly damage DNA •By damaging their DNA, they mutate normal cells into cancer-prone cells
IBD/IBS/Ulcerative colitis/Crohn's disease
Idiopathic: no etiology known •chronic intestinal inflammation •T lymphocyte disruption and impairment of the mucosal immune response •Diarrhea & Constipation
What happens when foods are mishandled?
If foods are mishandled: bacteria can grow and may cause foodborne illness (even before the date on the package) ex: if hot dogs are taken to a picnic and left out several hours, they will not be safe if used thereafter, even if the date hasn't expired
probiotics
In 2001, the Food and Agricultural Organization of the United Nations and the World Health Organization defined probiotics as live microorganisms which, when consumed in adequate amounts, confer health benefits to the host •These live microorganisms (mostly bacteria) colonize the gut •Probiotics are different from other types of bacteria in that they are considered "good" bacteria or non -pathogenic in healthy people •Throughout life, the numbers and types of bacteria an individual hosts will change. Good bacteria can be wiped out by the use of antibiotics, stress, poor diet, or by the ingestion of pathogens
What is epidemiological transition?
Income rises -> populations become more urban -> societies enter into nutrition transition -> epidemiological transition
chronic diarrhea can be caused by:
Irritable bowel syndrome (IBS) & Inflammatory bowel disease (IBD) -including Crohn's disease and ulcerative colitis. •Lactose intolerance. •Malabsorption (caused by pancreatic problems or bowel problems such as celiac disease).
How do we know which Bacteria are Probiotics?
It is a microbial organism which is not harmful It remains alive during processing and the shelf life of the food It must survive digestion and remain alive in the gut It is able to bring about a response in the gut It is associated with health benefits the yeast Saccharomyces boulardii and some E. coli and Bacillus species are also used as probiotics.
Feasting vs. Fasting
When we consume too many calories, excess energy is stored in the form of triglycerides.
Kimchi
a spicy Korean version of sauerkraut, also made from fermented cabbage. One study of kimchi found 31 strains of Lactobacilli.
synbiotic products
activia yogurt - claims to naturally regulate digestive system - can help with occasionally irregularity -contains probiotic bacteria: Bifidus Regularis activia with "fiber" -contains inulin and and bacteria pro and prebiotic
cancer prevention
after tobacco, over weight/obesity seems to be the most important avoidable cause of cancers in populations with western patterns of cancer incidence Among non-smoking individuals in these populations, avoidance of overweight is the most important strategy for cancer prevention
Antioxidants
any substance that delays, prevents, or removes the oxidative damage from a target molecule stabilizes or destabilizes free radicals before they interact with the cells depending on their nature they can be classified as enzymatic or non-enzymatic
gut microbes and immunity
autoimmune diseases, in which the body essentially attacks itself, result from a hyperactive immune system attacking normal tissue as if it were foreign. Immune system is comprised in part of lymphocytes, specialized white blood cells, called T cells, B cells, dendritic cells and others.
Superoxide dismutase
converts free radicals to less damaging substances, such as hydrogen peroxide and oxygen
early probiotics
ex: Fermented milks Milk turns sour in hot climates, so especially in the days before refrigeration, many people deliberately fermented milk to make curd, or yogurt.
Prebiotic
food ingredients that pass through digestive system without being digested alter the composition or metabolism of the gut microbiota in a beneficial way, serving as food to the good bacteria and helping them flourish. non-digestible food ingredients, like inulin, that stimulate the growth and/ or activity of good bacteria in the digestive system in ways believed to be beneficial to health •Fiber-rich foods
gut microbiota functions
help body digest certain foods that stomach and small intestine have not been able to digest. •helps with production of some vitamins (B and K); absorption of some nutrients, like calcium, magnesium and iron •plays an important role in the immune system, performing a barrier effect. A healthy and balanced gut microbiota is key to ensuring proper digestive functioning
