Lecture 3- Fiber, superfoods, organic foods, comfort foods and dietary approaches to human health

Low-residue diet

- A diet that limits high fiber food (whole grains breads, cereals, nuts, seeds, raw or dried fruits, vegetables) - The designation "residue" refers to any undigested food, including fiber, that is part of the stool. low fiber food richer in soluble than in insoluble fiber since they cause less irritation to the intestines by forming a soft gel in the stomach. - The goal is to minimize daily small bowel movements to ease symptoms such as diarrhea, bloating, gas, and stomach cramping. - It reduces the amount of undigested food moving the intestines as well as the amount of stool produced. - Recommended on a short-term basis when having a flare of an inflammatory bowel disease (Crohn's disease, ulcerative colits, diverticulitis) or after intestinal surgery to accelerate recovery Remove fiber= minimize peristalsis of GI Permissible foods- a) grains, cooked cereals, cold cereals, white rice, noodles, refined pasta b) fruits and vegetables c) milk and dairy products d) meats and eggs e) fats, sauces and condiments f) sweets Foods to avoid: a) whole grain products b) raw (with the skin? skin is rich in fiber) or dried fruits c) seeds, nuts, or coconut d) most raw vegetables d) certain cooked vegetables f) pickles, olives, relish, sauerkraut, horseraddish h) fruit juices with pulp or seeds i) cheese with nuts, seeds or fruit j) tough meats

whole grain vs refined (white) grain

- A grain is a layman's designation for a dry seed (or kernel) from certain plants of the grass (Gramineae) family. In its native state a grain is made up of several structural parts. - Through a refining process, the outer coating (hull) and germ are removed to facilitate the grinding (milling) of the grain and to prevent rancidification. The milled product is a soft and generally white powder. In whole grain, all the parts are preserved and upon grinding the end product is tougher and colored in a shade of brown.

Foods causing constipation

- Dairy products with a high fat content: Cheese, ice cream, and other dairy products, particularly in toddlers. - Baked products: Cookies as well as other sources of refined carbohydrates like pastries, cakes, and many crackers - they are low in fiber, low in fluid, and high in fat. - Bananas: Effect depends on whether the bananas are ripe or unripe. Unripe green ones are constipating, but ripe bananas, which are rich in soluble fiber, can help to push waste through the bowels. - Fried foods: Greasy, fried foods, such as french fries, doughnuts, onion rings, and even breaded fried fish, have a tendency to slow movement through the digestive tract - Red meats: By themselves they are not a specific cause of constipation, but if eaten in excess they take the place of fiber-rich food when consumed regularly (eat them together with salads and fiber-rich food) - Chips: High fat foods delay digestion and create a sensation of fullness mirroring a constipation - Alcohol: Even in moderation (dehydrating effect) - Chocolate: Due to fat content - White rice: Brown rice has the opposite effect

The role of fiber on intestinal microflora

- Feeding beneficial gut bacteria with fiber appears to help a signaling mechanism which limits the growth of harmful pathogens, according to a new study published in Science (Volume 357, Issue 6351, 2017) - Dietary fiber induces the normal intestinal microflora to produce the short-chain fatty acid butyrate, which, in turn, signals cells lining the gut wall to maximize oxygen consumption. This effect will restrict the number of harmful bacteria such as Escherichia coli​ and Salmonella enterica,​ which normally depend on oxygen to multiply and cause gut dysbiosis. - Conclusion - One of the best approaches to maintaining gut health might be to provide the beneficial microflora in our intestines with dietary fiber, the preferred source of their sustenance. Furthermore, the use of dietary fibre to target this signalling mechanism may have potential as an intervention strategy against E. coli​ or Salmonella​ infections.

Organic foods

- Foods that are minimally processed and free of synthetic preservatives, artificial sweeteners, colors, flavors, other artificial additives (e.g. hydrogenated oils, stabilizers, emulsifiers) and synthetic pesticides and antibiotics. - Produced, handled and processed according to a set of standards issued by the US Department of Agriculture (USDA) has described in the Organic Foods Production Act of the USA Congress, and subject to annual onsite inspections by USDA inspectors. - These standards cover the product from the farm to the table, including soil and water quality, pest control, livestock practices, and rules for food additives. - Include fruits, vegetables, grains, dairy products (milk, yogurt, cheese), eggs, cereals, breads, pastas, and meats and poultry.

Superfoods

- Synonym - Also know as powerhouse foods (~100 in total) - Definition - A nonmedical term used to designate a nonprocessed food item with a high content of specific beneficial chemical components, usually nutritional, and deemed useful for maintaining and/or promoting health, improving medical conditions, reducing the risk of chronic disease or prolonging life. - Sources - May come from plant or animal sources, and from the land or from the sea - Controversy - This term was not created by dietitians or nutrition experts. According to the Cancer Research UK, a London-based research institute, it is just a promotional ("hipping") tool used by the food industry to increase the sale of their products. Benefits - Superfoods they may be helpful for fighting disease, delaying the aging process, preventing cancer, stimulating the immune system, reducing inflammation, and promoting cardiovascular health and normal blood sugar.

Organic food vs natural food

- While the production and sale (marketing) of all organic foods is federally regulated, that of most natural foods is not (with the exception of natural meat and poultry). Hence, the two terms are not equivalent. - Organic refers not only to the food itself but also how it is produced. They must be grown using organic farming methods that recycle resources, reduces pollution and promote biodiversity. Crops must be grown without using synthetic pesticides, genetically modified ingredients or bioengineered genes, petroleum-based fertilizers and sewage sludge-based fertilizer. - Organic livestock must have access to the outdoors and be given no antibiotics or growth hormones. - Organic foods may not be irradiated. - Organic food should be separated from non-organic food. - Both equal in nutrition but not equal in safety. - concerned with health- get organic- but have to pay more

Comfort foods

- a tasty (flavorful), hearty, nourishing and nurturing food often craved in moments of unhappiness, emotional stress and even time of celebration - usually moist, creamy, soft, warms, sweet, with a high fat and carb content - provides a good feeling and brings back memories ex- pudding or ice cream, pizza, burger, fried, fried chicken, creamy soups, chocolates, pies, mashed potatoes, grilled cheese sandwich etc

Reasons for popularity of organic foods

- mostly because they are healthful, tasty and environmentally friendly - most people buy them because of a desire to promote long-term personal health, fewer bc of nutritional value Major organic food sales: Fruits/Vegetables, and dairy Organic food industry: Oceania (Australia, New zealand, islands in south east), europe, latin America, Asia, North America, Africa

Nopal Cactus Powder

A natural source of insoluble and especially soluble dietary fiber. It is also a natural source of vitamins (especially vitamin A, vitamin C, and vitamin K, but also riboflavin and vitamin B6) and minerals (especially magnesium, potassium, and manganese, but also iron and copper). It has a respectable calcium content, but the nutrient is not biologically available because it is present as calcium oxalate, which is neither highly soluble nor easily absorbed through the intestinal wall. Due to its low carbohydrate content it may support healthy blood sugar levels Suggested Use: Mix 1 tablespoon with juice, yogurt, add to your favorite smoothie

Daily adult requirements of fiber

Average American intake - 15 (12-17) g/day Daily requirement - According to 2005 Dietary Guidelines for Americans from Institute of Medicine and American Dietetic Association women need 25 g/day and men 38 g/day (≤50 years). 21g/day for women and 30g/day for men who are >50. Eat a vegetarian diet at least once a week and at least 21 (women)-30 (men) g/day (5-10 g should be soluble) - A 2005 review article published in the journal "Nutrition" reports that increasing high-fiber foods can improve weight-loss success and help achieve a healthy body weight.

Bleached flour vs unbleached flour

Bleached flour - white - bleaching chemicals such as organic peroxides, nitrogen dioxide, chlorine, chlorine dioxide or azodicarbonamide - finer grain, making a lighter loaf. - less vitamin E. Rest of the nutrition the same Unbleached flour - less white/yellowish - aged naturally - tougher grain, making a denser loaf - more vitamin E and everything else is the same

Maca

Botany - Roots of Lepidium meyenii (mustard/radish family) native to the Andes regions of Peru/Bolivia, and growing at an altitude of 12,500-14,500 ft above sea level. The plant is frost-resistant and thrives under bad conditions. Sometimes referred to as the "Peruvian ginseng" because of its adaptogenic effects Types of roots - Roots exist in at least 3 genetic forms: (a) white to yellow roots, made into cream maca powder (60% of production), (b) light pink to purple roots, made into red maca powder (25% of production), and (c ) light gray to dark gray root, made into black maca powder (15% of production). Different properties. Nutritional value - The roots, shaped like a turnip/radish, are harvested and dried. They can be used to make a porridge, baked goods (cookies), syrups, juices, blender drinks and liquors. The powder can be sprinkled on cereals, added to salad dressing, salads or soups, blender-mixed with juices or made into a smoothie, it can be cooked, and it can mixed with boiling water to make a tea. In general, maca has a pleasant malty and nutty taste. Av. daily dose range: ½ tsp-1 tbsp (0.5-2 g) Components - Contains 59% carbs,10% proteins, 2.2% lipids, 8% fiber. Also vit. B1,2,3,6,12, C, E, Ca, Fe, I, Mg, K, Se, Zn, P, amino acids, macamides, macaenes. Products - Powder, capsules, tablets, capsules of standardized extr. Claims - Increases blood iron (vs. anemia), memory, athletic performance, sexual desire (libido), energy and stamina, overcomes chronic fatigue syndrome, infertility issues, tuberculosis, depression and erectile dysfunction, regulates menstrual cycle, balances hormones and mood, strengthen weak bones (vs. osteoporosis), reduces symptoms of PMS, menopause, leukemia and HIV/ AIDS, boosts immune system, overcomes stomach cancer, helps to adapt to stress. Adverse effects - If used in moderation they are rare. However some may be allergic to it (initially test a small dose), in the event of thyroid disease and goiter it can worsen the condition, in those with hypertension it can exacerbate the symptoms, if experiencing hot flashes it can worsen them. Never take it on an empty stomach (may cause heartburn or indigestion) and for more than 3 months (take a break for at least 2 weeks). When consumed for a period longer than the recommended one, the benefits may be reversed

Chia seeds

Description - Chia is an edible, black or white, seed that comes from the desert plant Salvia hispanica, a relative of mint and sage, grown in Mexico. It was used by the Mayan and Aztec cultures as an energy booster probably because of its content in healthy omega-3 fatty acids, carbohydrates, protein, fiber, and calcium. It also contains antioxidant compounds. Composition - One ounce (about 2 tablespoons) contains 139 calories, 4 g of protein, 9 g of fat, 12 g of carbohydrates and 11 g of fiber, plus vitamins and minerals. Properties - The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages (sprinkled on cereal, sauces, vegetables, rice dishes, or yogurt or mixed into drinks and baked goods). May be eaten whole or milled. Actions - Recommended for its weight loss, cardiovascular problems, blood cholesterol lowering and blood sugar-stabilizing effects. May slow the absorption of glucose, control blood glucose and lower blood triglycerides and LDL-Chol. Otherwise, most studies indicate no beneficial effects other than its nutritional value. Note: Seeds rich in omega 3 fatty acids- beneficial to lower TGs, and may affect cholesterol. can lose weight- likely due to fiber content.

Goji berries

Description - The reddish-orange fruit of Lycium barbarum, a plant native to China, and botanically related to the tomato, potato and chili pepper. Also known as wolfberries. The berries are usually dried, but fresh ones can be prepared into a juice. Dry ones may be present in teas and cereals. Origin - China is the leading supplier of goji berries, with large plantations located in the north-central and western regions of the country Composition -Phytochemicals in goji berries include β-carotene, polysac-charides, zeaxanthin, minerals and vitamins. They also contain phenolic antioxidant compounds, more in the wild than in the cultivated plant. Actions - Studies done in 2014 have suggested that the berries may be of some benefit to mental health, mood, athletic performance and the promotion of sleep relative to a placebo treatment. Another study found the juice to strengthen the immune system in healthy adults aged 55-72 years as indicated by the increase in WBC count and immune system activity (protection vs. flu?). A Swiss study with healthy adults aged 65-70 years found the berries to maintain normality during aging compared to a placebo group

Examples of superfoods

Fish - Halibut, herring, mackerel, salmon, sardine, trout, tuna Fruits - Apple, apricot, banana, berries (blueberry, cranberry, strawberry), cherry, fig, grapes, guava, kiwi, mango, orange, papaya, peach, pear, pineapple, pomegranate, red grapes Nuts - Almond, peanut, pecan, pistachio, walnut Seeds - Barley, beans, buckwheat, chia, edamame (whole soybean), flaxseed, lentil, oats, quinoa Sprouts - Brussels sprouts, clove, alfalfa, barley Vegetables - Artichoke, asparagus, avocado, beets, bell pepper, bok choy broccoli, cabbage, carrot, cauliflower, kale, leek, pumpkin, spinach, squash, tomato, Swiss chard Others - Beepollen, dark chocolate, eggs, garlic, hot pepper, mushrooms, olive oil, onion, sweet potato, tofu, tea, yogurt, kefir Powders - Cactus, maca, pomegranate Most cases- superfoods affect lipids- lower cholesterol and TG and may also lower glucose - antioxidant - usually colorful foods

Hemicelluloses

Polysaccharides containing many different types of sugar monomers (pentoses, hexoses, uronic acids), with the units being equal or different. May be branched or unbranched, Mol. Wt. < cellulose. Soluble in aqueous alkali.

Fiber

Significance - Important to good health (lower cholesterol absorption, lower LDL and total cholesterol levels, reduce glucose absorption, lower risk of heart disease and type 2 diabetes, may aid in weight loss) Sources - Plant foods (vegetables, legumes, fruits, whole grains, nuts) Top sources - Beans, peas, chickpeas, black-eyed peas, whole grains (wheat, brown rice, oats, barley), bulgur, bran, dried fruits (prunes, dates), berries (blackberries, raspberries), artichokes, ground psyllium seeds. Good sources - Dark leafy greens, lettuce, broccoli, edamame, okra, cauliflower, Brussels sprouts, sweet potato, potato with skin, corn, peas, asparagus, cabbage, whole wheat pasta, oats, popcorn, nuts, almond, peanuts, sunflower seeds, raisins, pears, apricots, blueberries, strawberries, oranges, tangerines, bananas, carrots, pumpkin, squash, mangoes, apples. Soluble fiber - Dissolves in water or attracts to form a viscous gel. Sources: legumes (beans, lentils), grains (oats, barley), fruits, seeds (flaxseed, psyllium). Examples: pectin, inulin, gums, dextrins and resistant starches. Insoluble fiber - Does not dissolve in water. Sources: whole grains, couscous, brown rice, bulgur, oats, wheat bran, seeds, subterranean vegetables (carrots, potatoes with skin), legumes (green beans, peas), nuts, fruits with skin (grapes, raisins), dark leafy vegetables, broccoli, cabbage, cucumber, zucchini, celery, Examples: cellulose, hemicelluloses, lignin. Effects: promote intestinal peristalsis and defecation, thus preventing constipation and decreasing chances of developing diverticulitis. Also they can make one feel full longer, thus reducing appetite. No effects - Vascular function (peripheral and vascular stiffness, BP)

Certification and labeling of organic foods

USDA has established an organic certification program that requires all organic foods to meet strict government standards. These standards regulate how such foods are grown, handled and processed. Any product labeled as organic must be USDA certified. Only producers selling <$5,000 a year in organic foods are exempt from this certification. Products that are completely organic - such as fruits, vegetables, eggs or other single-ingredient foods - are labeled 100% organic and can carry the USDA seal. Foods with more than one ingredient, such as breakfast cereal, can use the USDA organic seal plus the following wording, depending on the number of organic ingredients: 100 percent organic (product must be either completely organic or made of all organic ingredients) or organic (product must be at least 95% organic). Products containing at least 70% organic ingredients may say "made with organic ingredients" on the label, but may not use the seal. Foods containing <70% organic ingredients cannot use the seal or the word "organic" on their product label. but they can include them in the ingredient list.