WOC: Food Midterm 2 – Flashcards
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Unlock answers3 Guidelines to Avoiding Heart Disease |
Moderation is key: 1. Eat less 2. Eat plants 3. Exercise |
Causes of Overweight / Obesity |
Overconsumption and living a sedentary lifestyle |
Diet |
Now an important health concern in North America; food used to be analyzed based solely on taste, but now eating has become a "clinical experience" involving exactly what food is; vitamin content, fiber, cholesterol, etc. Increased analytical capabilities which allow us to do so |
Dietary component |
Coronary heart disease is the leading cause of death in North America From 2004 - 2005, high blood pressure rates went up by 77%, diabetes rose by 45% and obesity rose by 18% |
Servings of Fruits and Vegetables |
Most get 1-3 servings; recommended is 5-10 servings of fruits, vegetables or grains |
Risk Factors for Heart Disease |
1. Low Birth Weight 2. Sex 3. High Blood Pressure (hypertension) 4. Obesity or Overweightness 5. Smoking 6. Diabetes 7. Stress 8. Microbes 9. Homocysteine 10. High levels of triglycerides (fat) in blood 11. Cholestrol |
Low Birth Weight (Risk Factor for Heart Disease) |
Babies born smaller than average have a higher chance of developing heart disease later in life |
Sex (Risk Factor for Heart Disease) |
Males have a higher chance of developing heart disease |
High Blood Pressure (Hypertension) (Risk Factor for Heart Disease) |
Tends to increase with age; can be reduced with a better diet, exercise, and reduced salt intake Can cause heart failure with little warning; "silent killer" Can only be known by measuring it |
Obesity or Overweightness (Risk Factor for Heart Disease) |
The heart must work harder in overweight individuals |
Smoking (Risk Factor for Heart Disease) |
Bigger risk factor for heart disease than lung cancer Increases carbon monoxide intake, which displaces oxygen from hemoglobin (in red blood cells), reducing their oxygen-carrying capacity and causing oxygen deficiency |
Diabetes (Risk Factor for Heart Disease) |
Diabetes is also a risk factor for heart disease |
Stress (Risk Factor for Heart Disease) |
Stress is also a risk factor for heart disease |
Microbes (Risk Factor for Heart Disease) |
Bacterial infections (e.g. cytomegalovirus, chlamydia pneumonia, porphyromonas gingivalis) can cause inflammation in coronary arteries, which can lead to heart disease Related to dental hygiene; flossing can reduce risk of bacteria entering the bloodstream |
Homocysteine (Risk Factor for Heart Disease) |
Molecule forms Methionine (amino acid); can be broken down into various metabolites by B vitamins Arguments for its role in heart disease are not science-based: Kilmer study and Harvard study Men (~8-12 umol/L) and Women (~6-10 umol/L); risk begins at 11 micromol/L Conclusion that homocystein may be a marker for heart disease, not the causative agent |
Dr. Kilmer McCully |
In 1969 he showed that heart disease could be triggered in rabbits by injecting them with homocysteine; however this was debunked by the fact that it was performed on rabbits, not humans |
Harvard Homocysteine Study, 1992 |
Showed that people with higher homocysteine levels in their blood had higher risks of developing heart disease; those in the top 5% had heart attack risks three times greater than those with lower levels However this was a correlation, which doesn't imply causation |
Reducing Homocysteine Levels |
Consumption of food with high B vitamin levels (fruits and veggies, especially spinach); some cereals have added B vitamins, and there are also supplements Heart Outcomes Project Evaluation (HOPE) conducted a study; concluded that reducing homocysteine levels had no effect on reducing risk of heart disease |
High Levels of Triglycerides in the Blood (Risk Factor for Heart Disease) |
Triglycerides = fat molecules in the blood, consisting of 3 fatty acids joined to a glycerol backbone; fats enter the blood from consumption of fatty foods Serious risk factor in high amounts |
Cholesterol (Risk Factor for Heart Disease) |
Found only in animal products (dairy, meat, eggs, etc.) Steroid molecule; multi-ring compound (four fused carbon rings); not a protein nor a fat Essential to life; body requires cholesterol to produce hormones and functional cell membranes Not a vitamin, because we can make cholesterol in our bodies |
Framingham, MA Study on Cholesterol |
High cholesterol levels in the blood is a risk factor for heart disease Epidemiological study (disease patterns in large-scale population study) performed on a relatively homogenous population (low genetic variability) Conclusion that higher cholesterol in the blood is associated with higher risks of heart disease; but correlation doesn't imply causation |
Familial Hypercholesterolemia |
Inherited genetic condition where cholesterol deposits on the surface of the skin due to over-synthesization in the liver Causes early death from heart disease Woman depicted in the Mona Lisa may have had it |
Heart |
Muscle, requiring a constant replenishing of oxygenated blood Located in the middle of the chest, not the left |
Coronary Arteries |
Located on the surface of the heart Feed the heart muscle with oxygenated blood Stem out of the aorta "Coronary" because they form a crown around the heart |
Aorta |
Largest blood vessel in the body |
Heart Attack |
Occurs when part of the heart muscle cells begin to die from lack of oxygen Severity depends on where the blockage occurs in the coronary arteries; the closer to the aorta (upstream), the more damaging |
Atherosclerosis |
Condition that causes blockage of arteries Inner walls of arteries build up deposits of plaque and harden An artery that is x% blocked means that x% of the cross section of the artery is closed off from plaque |
Plaque |
Deposits in the inner walls of arteries, made up of cholestrol, fats, minerals (calcium), etc. |
Angina |
Not enough oxygen in the blood to feed the heart, causing chest pains |
Oxidation |
Plaque can sometimes become oxidized, causing severe problems Oxidation is a chemical conversion Oxidized cholesterol is attacked by white blood cells (macrophages) because it is deemed "undesireable" or foreign by the immune system |
Macrophage |
Can induce inflammation (pain, swelling, redness and heat) Can become trapped when invading plaque with oxidized cholesterol, causing even more infalmmation; plaques swell and then burst; blood clots can then cut off blood flow and potentially cause a heart attack |
Antioxidants |
e.g. Vitamin C and E May reduce the risk of heart attacks, since oxidized cholesterol is a factor; this is not scientifically proven though |
Inflammation |
Good measure of risk of plaques bursting in arterial walls High sensitivity to inflammation is measured by measuring levels of C-Reactive Proteins in the blood; the higher the C-reactive proteins, the higher risk of inflammation Less than 2 mg/L blood of CRP = no indication of inflammatory processes |
Justification for the Use of statins in Prevention / Intervention Trial Evaluating Rosvastatin (JUPITER) Study |
Conclusion: 100% reduction in Cardiovascular "events" in people treated with a Statin drug (cholestrol lowering) based solely on the fact that they had high CRP levels ~9000 people given statins, ~9000 given placebo; 83/9000 in the statin group had a cardiovascular event within 2 years while 157/9000 in the placebo group had the same The results were presented in a way to appear more appealling to the public |
Statins |
Drug that lowers cholesterol In the JUPITER study, the Statin group also experienced a higher risk of developing diabetes Statins are not exceptionally safe; plenty of side effects |
Conflict of Interest in JUPITER Study |
Researchers involved had vested interests in the success of the study Grant money that funded the study came from big pharma AstraZeneca who created Crestor, the statin drug being tested A scientist in the study also sold a chemical used to measure CRP in the blood |
Low Density Lipoprotein (LDL Cholesterol) |
Lipoprotein that transports cholestrol from the liver to the rest of the body by unloading cholestrol into cholesterol / LDL receptors (proteins) on cell surfaces "Bad cholesterol" In excess, LDL-receptors can all become occupied and result in LDL despositing cholestrol in the bloodstream, along arterial walls Total cholestrol is proportionate to the amount of LDL |
Joe Goldstein and Michael Brown |
1960's: two American physicians that first studied how cholesterol is implicated in heart disease; studied transportation dynamics of cholestrol in the body Thus far, it hasn't been proven that lowering cholesterol is beneficial; all we know is that cholestrol levels are correlated with risk of heart disease |
Lipoprotein |
Cholesterol is not soluble in water, but needs to be transported around the bloodstream from the liver; it is transported via lipoproteins, which are soluble in water and blood Consist of Apoprotein + Cholestrol; HDL and LDL have different properties and Apoproteins |
High Density Lipoprotein (HDL Cholestrol) |
Lipoprotein that scavenges excess cholesterol and contributes to its elimination; increasing HDL will decrease cholesterol levels "Good cholesterol" Picks up excess cholestrol in the bloodstream, which if left alone may harden and clog arteries |
National Heart, Lung and Blood Institute Study |
3800 men at high risk for heart disease; half given a cholesterol-lowering diet and half given a cholesterol-lowering diet and a drug that reduces cholesterol Results: Group with drug saw cholesterol decrease 9%, heart attacks reduced 19% and cardiac deaths decreased 24% It is worthwhile to decrease cholesterol levels; they are not only correlates but causative agents |
High Cholesterol Level Measurements |
Commercially available tests; a drop of blood is all that is needed to analyze cholesterol content Canada + most of the world measure in mmol/L (milli-mol / L) USA measures in milligrams per deci-litre mmol/L = mg/DL x 0.026 Healthy levels are under 200 mg/dL or 5.2mmol/L Borderline unhealthy is 200-240 mg/dL; Above 240 mg/dL is unhealthy. These refer to total cholestrol (HDL + LDL) LDL preferably between 130 and 160 mg/dL HDL preferably above 60 and not below 40 |
Triglyceride Measurement Units |
Canada + most of the world measure in mmol/L USA measures in mg/dL mmol/L = mg/dL x. 0.0113 Preferably below 200mg/dL, and not higher than 400 |
LDL/HDL Ratio |
LDL usually parallels total cholesterol; those with high cholesterol have high LDL levels usually However it is possible to have high cholesterol and still be healthy by having high HDL levels LDL/HDL ratio below 3 is good Total Cholesterol/HDL ratio below 4 is good Raising HDL is more beneficial than lowering LDL; high HDL levels = low risk of heart disease Genetics, exercise, alcohol consumption and diet are all factors in determining LDL/HDL ratio |
Apoliproteins |
Study in Limone Sul Garda, Italy; population with high cholesterol levels yet low incidence of heart disease due to a protective genetic factor due to inbreeding, A-1 Milano Gene |
A-1 Milano Gene / Lipoprotein |
Discovered in Limone Sul Garda Italy study Gene codes for a lipoprotein which has antioxidant properties Decreases free radical oxidation |
Sources of Cholesterol |
1. Diet (animal products - particularly lobster, eggs, shrimp, etc.) 2. Ourselves (formed in our livers from precursor molecules - saturated and trans fats) Most people's blood cholesterol doesn't respond to dietary consumption; it has little impact generally speaking
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Omega-3 Fats in Eggs |
Flaxseed fed to chickens increases Omega-3 fats in eggs Omega-3 is a marketing tool in many egg products to combat negative views of cholesterol in eggs Contains Alpha-Linoleic Acid; which differs from Omega-3 in fish and is less beneficial |
Omega-3 Fats in Fish |
Can reduce risk of irregular heartbeat (cardiac arrhythmia) 20 or 22 carbons in fatty acid chains and 5 unsaturations (aka 5 double bonds) Double bond in the 3rd carbon from end, hence the name Omega-3 Mackerel has the most "good" omega-3 |
Fish Oil supplements |
~1000mg/day reccommended However contents are not carefully regulated; a third of 20 fish oils tested had 18-67% less omega-3 than advertised |
Olive Oil |
Largely monounsaturated fats; "neutral", don't raise or lower cholesterol, no anti-arrhythmia effects |
Canola Oil (from rapeseed or canola seed) |
Monounsaturated fats with some polyunsaturated; neither significantly affect blood cholesterol levels Contains Alpha-Linoleic Acid which is an omega-3 |
Corn Oil |
Contains Linoleic Acid (not to be confused with Alpha-Linoleic) Problematic fat because it stimulates inflammation, especially in the case of insufficient antioxidants in diet |
Fats that Increase Blood Cholesterol |
1. Saturated Fats - implicated in raising LDL levels 2. Trans fats Coconut oil, butterfat, beef tallow, palm oil |
Women's Health Initiative |
Monitoring diet vs. heart disease incidence Showed that decreasing overall fat consumption can have 0 effect on the risk of heart disease; complicates the relation between dietary saturated fat and heart disease Also showed that lowering LDL levels (from reducing saturated fat intake) also had no effect on heart disease risk; may be likely that the cholesterol was not lowered significantly enough |
Phil Sokoloff |
Activist in "cholesterol movement" that had a heart attack Discovered that eating saturated fats from processed foods contributed to cholesterol levels Campaign to make people aware of diet and its importance Margarine perceived to be a healthy alternative to butter; however it has transfat which is just as bad |
Margarine without Trans Fats |
Becel mixed together different fat types in a unique production process to make margarine with no hydrogenation and no trans fats |
Interestirification |
Way of reducing cholesterol with margarine Saturated fats are broken down into glycerol and fatty acids; unsaturated fats are broken down into the same They are then combined to result in glycerol backbones with both saturated and unsaturated fats, an improvement from only saturated fats |
Sitostenol |
Ingredient in margarine, extracted from bark of pine trees Prevents the absorbance of cholesterol by the digestive tract Interferes with bile acid recycling 3 grams of Sitostenol is needed everyday to cut cholesterol down significantly |
Soybeans |
Contain protein that can lower blood cholestrol Not common, but edamame (steamed soybeans) are tasty! 25g of soy protein per day = reduce cholesterol, breast and prostate cancer in youth Tofu is made from soy beans |
Flax |
Can be sprinkled on cereal or put in bread Contains soluble fiber, which lowers cholesterol by increasing requirement of bile acids in digestive system, reducing its presence in blood Contains Alpha-linoleic Acid |
Beta-Glucan |
Soluble fiber found in oats; can reduce cholesterol |
Oat Bran |
Used to be cheap, used only for animal feed but have since become popular "O" in Cheerio's stands for Oat Bran! 3grams daily to lower cholesterol (1 cup of oat bran, 1.5 cups oatmeal, 3-5 oat bran muffins, 5 servings cheerios) |
Metamucil |
Soluble fiber recommended by many physicians as a tool to lower cholesterol; indigestible, which helps as laxative and lowers cholesterol |
Beans |
Cholesterol reducing effect because beans have an innate property that reduces cholesterol |
Dr. Dean Ornish |
Showed that people that already have plaque deposits (atherosclerosis) can lower cholesterol and regress plaque size with extremely low-fat diets However, dramatic reduction of fat intake automatically increases carbohydrate intake which can reduce HDL |
Glycemic Index |
Measure of how quickly a certain food releases glucose into the bloodstream; food with lower glycemic index releases it slowly Complex carbohydrates, e.g. beans, have lower glycemic indexes |
Red Wine |
Believed to reduce risk of heart disease French drink 30x more red wine than North Americans and have a lower incidence of heart disease Red wine contains a compound called Resveratrol, a powerful antioxidant Grape juice also contains this; red wine pills |
French Paradox |
French eat much more fat and smoke more but have a lower incidence of heart disease; However they eat less and drink more wine and eat more fresh fruits and vegetables |
Massai of Africa (Kenya) |
Eat a lot of dairy foods because they are cattle breeders; bleed their animals and add blood to dairy food Remarkably low incidence of heart disease Consumption of tree bark, cooked into soup |
Garlic |
Suggested to lower cholesterol, but minimal in effect Other studies do show that there is no beneficial effect at all |
Guggulipid |
Product shown to be able to lower cholesterol Sold in health food stores Under-regulated health products; uncertain how much of the active ingredient you are really getting |
Niacin |
B-Vitamin known to reduce cholesterol Vitamins regulated in terms of content in supplements and food 1000mg required to reduce cholesterol effectively; flushing skin as a side effect |
Questran |
Bead-like material added to juice to lower cholesterol; reduces blood cholesterol the same way as flax/oat Bile acids, made from cholesterol, secreted into the intestine and out of the bloodstream because they are needed for digestion Questran (Cholestyramine) binds bile acids and eliminates them from the body rather than allowing them to become reabsorbed |
Cholestin |
Competitor of statin drugs; food that reduces cholesterol Yeast that grows on rice (same ingredient as Mevacor, a statin drug) incorporated into drug FDA prevented Cholestin from claiming to replace statin drugs as it was not properly tested and studied Company used Policosanol instead, which reduced cholesterol minimally |
4S Trial |
Randomized trial of cholesterol lowering with statins Showed that statin treatment saved lives of patients with coronary heart disease; for each patient saved, 30 patients needed to get treatment for 5 years |
Zocor |
Another statin drug; first that showed a reduction in cholesterol and reduction in incidence of heart disease Works better combined with Niacin, but not with other antioxidants such as Vitamin C |
Pravachol and Lipitor |
More Statin drugs Lipitor is the number 1 drug in the world in terms of sales Never been shown to reduce heart disease, but only total cholesterol, LDL and triglycerides 2011 expiry date on Lipitor patent |
Lipobay / Baycol |
Not all statins beneficial; recalled in 2001 after 32 cases of serious muscle weakness, 10 cases of kidney failure and 1 death |
Vitorin |
Novel drug; combination of statin (Simvastatin) and Zetia (Ezetimibe), the later of which interferes with the absorption of cholesterol in digestive tract Reduced LDL significantly but did not reduce plaque buildup Good statins must be doing something else besides lowering cholesterol in reducing risk of heart disease Combination of statin and zetia is no better than just the statin alone |
Size of Cholesterol Moleculse |
LDL molecules bigger than HDL, but the sizes differ throughout Small LDL particles are more likely to deposit cholesterol in arteries as they oxidize faster and are cleared from the blood at a slower rate Large LDLs are relatively benign and small HDL are better than large according to NMR Lipoprofile Test |
Lipoprotein A |
Interferes with blood clot process, which increases risk of blood clot formation; levels can be measured to determine risk of heart disease |
Dr. Schwarcz |
Believes that fat has been given a bad name; diets replacing saturated fats with unsaturated or carbs are not necessarily better Refined carb consumption likely has a bigger contribution to heart disease |
Ocean |
Source of minerals; boiling a cup of ocean water will leave a salt mixture 3.5% salt by weight |
Galapagos Islands |
3.8% salt in the water; water evaporates at a higher rate; lack of freshwater to dilute the salt |
1 mol |
Unit of quanitity 6 x 10^23 molecules of water |
Dead Sea |
Concentrated in salts (32% by weight), 10x as concentrated as ocean water |
Salts |
Elements usually found in ionic form, which means that an electron has been removed from the outer shell of the atom Balance required in charges of the molecule; "counter ion" (ion with opposite charge) must be paired with positive ion to form a neutral salt Salt formed when cations are paired with anions in a charge neutralizing way E.g. Ca++ paired with SO4 to form CaSO4 |
Cation |
Positively charged ion |
Anion |
Negatively charged ion |
Gypsum |
Calcuium sulfate CaSO4 |
Epson Salt |
MgSO4 or Magnesium sulfate |
Calcium Bicarbonate |
Ca(HCO3)2 Decomposes to Calcium Carbonate (CaCO3), or limestone spontaneously |
Table Salt |
NaCL Sodium Chloride |
Sea Salt |
Mixture of many salts, mainly NaCL Do not necessarily come from the ocean itself |
Rose Quartz |
Crystallization Belief that some minerals bring mystical energies, scamming people into buying them E.g. Pyradyne Hydrogen Quantum Sound Generator |
Dolomite |
Mixed mineral formed from CaCO3 and MgCO3 Dolomite Mountains in Northern Italy; many statues are also made of dolomite Common for minerals to co-crystallize to other minerals Dolomite supplements can lead to complications from overconsumption due to various other elements included |
Vermillion |
produced from H2S (red color used in paintings) |
Periodic Table of Elements |
Organized representation of all elements known to man Elements in the same column have similiar characteristics (e.g. Fluorine, Chlorine, Bromine and Iodine are all negatively charged, -1 in ionic form) Ion is always charged; elements are neutral Weight difference between element and its ion is less than a microgram, equivalent to weight of an electron |
Elements |
Defined by number of protons, positively-charged species found within nucleus of an atom |
Electrons |
Negatively-charged atoms existing outside of the nucleus Equal number of protons and electrons to form a neutral element |
Sodium |
Explodes upon contact with water Na + 2H20 --> NaOH + H2 Elemental hydrogen will ignite and produce flames 11 electrons, 11 protons; atomic number is 11 10 electrons in inner shell and 1 in outer for ionic bonding |
Ionic Bonding |
Ions involved will either lose or gain electrons, depending on the chemical behavior of the atoms involved E.g. Br2 + 2K --> 2KBr + explosion Ionic compound KBr (Potassium Bromide); Potassium loses electron and Bromine gains; crystalline solid with high melting point Potassium and Bromide are at opposite sides of the Periodic Table |
Hydrocarbon |
No loose hydrogens; all tied up with carbons Store elemental potassium and sodium to prevent water from reacting with it |
Chlorine |
Diatomic in elemental state (Cl2) 17 protons, 17 electrons Combined with Sodium forms Sodium Chloride Outer electron shell of sodium atom originally has 1 - unstable; outer electron shell of chlorine has 7 Sodium donates its extra electron to form a complete and stable outer shell (Full Octet) and form NaCl, |
Electric Conductivity of Ions |
Ionic solution - e.g. salt water - will conduct electricity better than a non-ionic solution - e.g. distilled water |
Campbell's Tomato Soup |
Contains 730mg of Sodium - a drastically large amount |
Uyuni Salt Flats in Bolivia |
Bolivia is a big exporter of salt due to these salt flats; salt is a big cultural component in the area |
Recommended Daily Intake of Salt |
1.2 grams/day A few grains = 1mg 1 salt crystal = 60micrograms |
Cost of Salt |
Morton Iodized Salt: 75 cents / 26 oz Fleur de Sel: $12 / 5.7 oz Kosher Salt: $1.5-2 / lb Hawaiian Sea Salt: expensive Pink Himalaya Salts: expensive |
Salt Intake and Hypertension |
Excessive salt intake is related to high blood pressure Previously, bloodletting was a treatment 120 systolic / 80 diastolic is regular bp; smaller numbers are a bit better Excessive salt intake; body takes in too much water and it becomes harder for the heart to pump 150/100 is high bp Herbs recommended to add flavor as a salt alternative |
Potassium as a Salt Substitute |
Chemically similar to Sodium KCl is a typical salt used to reduce NaCl intake, though they taste differently Unclear whether or not potassium increases blood pressure or not however Bananas and Potatoes are good sources of potassium |
K / Na Balance |
Body needs a stable potassium / sodium ratio Potassium is much bigger than sodium and fits into ion channels differently |
Recommended Intake of Macronutrients |
400-500g/day Protein (100g) Fat (150g) Carbs (200g) |
Recommended Intake of Micronutrients |
Calcium, Phosphorus, Vanadium, Molybdenum, Tin 1-2g/day Often required by proteins for proper function |
Molybdenum |
Mo6 2 mg/day - very little Nuts, canned veggies, bread, cereal, etc. Essential component of certain enzymes including Xanthine Enzymes |
Xanthine Enzymes |
Remove uric acid from the body, preventing gout |
Iron |
Fe needed in small quantities, 10-20mg/day 2-4g found in body, mostly in blood Put into wine to better health Present in meat and broccoli Best absorbed with Vitamin C, which assists in iron absorption in gastrointestinal tract Added into foods such as bread |
Iron Problems |
Anemia: Iron deficiency Hemochromatosis: Genetic disorder in which teh body absorbs too much iron and it gets stored in the heart, liver, joints and pancreas and causes various problems including arthritis |
Hemoglobin |
Large, complicated, organic molecule that has an iron atom in its center "iron-carrying" molecule in the blood Iron atom carries an oxygen molecule around the body, allowing for blood to transfer oxygen from our lungs to our extremeties |
Geritol |
Iron supplement product ~3mg/mL, 50mg in a spoonful |
Slow FE |
"slow release" iron supplement Provides 264% of the daily requirement; over twice the required amount |
Porphyria |
Inherited genetic condition; body produces too much porphyn which sequesters a large portion in ingested iron Affects nervous system and/or skin; reddish skin and excessive hair "Werewolf syndrome"; relatively common |
Zinc |
Important micronutrient Silvery in appearance as element, white as ionic 0 in elementary neutral form and 2+ charge in ionic form Ionic zinc = 0.003% of body weight (2g), necessarily for function of insulin Levels measured through hair samples; zinc-sequestering enzymes in proteins that comprise hair Required for healing, smell, taste and circulation 20% of the world lacks sufficient zinc in diet |
Aspergillus niger |
Discovered in 1869 Black fungus that causes respiratory problems Organism requires zinc to grow |
Anosmia |
Condition in which an individual lacks a proper sense of smell / taste Zinc is involved |
Ranaud's Disease |
Circulation disease Involves zinc Fingers and toes are purplish hue in sufferers |
Problems Involving Zinc Levels |
1. Anosmia 2. Ranaud's Disease 3. Schizophrenia 4. Prostate Gland problems |
Zinc in Food |
Peanuts and meat are high in zinc 50mg/day required Most people with a rounded diet will get enough zinc |
Zinc Compatibility with Vegetarianism |
High fiber diet may interfere with zinc levels since fiber sequesters zinc Individuals receive less zinc than expected from foods |
Zinc and Enzymes |
Zinc is connected to 200 known enzymes, e.g. Alcohol Dehydrogenase (alcohol processing enzyme), RNA Polymerase and tRNA Synthetase (enzymes involved in genetic replication) |
Iodine |
Halogen; in elemental form, it is diatomic Sublimes from crystal to purple vapour (skips liquid form) Seaweed is a good source of iodine; thus oceanic communities don't have deficiences / develop goiters 70% of commercial salts have added iodine (KI, or potassium Iodide) 150 micograms required per day |
Iodine Deficiency |
Causes goiters; thyroid gland needs iodine for fat metabolism Discovery by Theodore Kocher, who received a Nobel Prize in 1909 Goiter = growth of thyroid gland, which is "trying to find more iodine" Reversible condition; treatment with Synthroid, which mimics a functioning thyroid gland 30% of the world's population (2 billion people) have an iodine deficiency |
Kazakhstan as a Major Salt Supplier |
Now add KI to salt to prevent goiters, significantly reducing incidences in Kazakh people Government heavily advertising the use of iodized salt |
Selenium |
Selenite (SeO3^2) is the ionic form the body is exposed to Similar properties as Sulfur 100 micograms supplemented in pills Function as antoxidant that works best with Vitamin E 50 micrograms /day required for normal function Natural sources: garlic, onion, seaweed, Brazil nuts and tuna |
Glutathione Peroxidase |
Contains Selenium Protects cells against oxidative damage |
Garlic |
Contains Sulfur and Selenium compounds both associated with good health, but unfortunately also with flatulence China produces 75% of all the garlic in the world 12 million metric tons produced globally |
Calcium |
Ionic Calcium is a 2+ ion Most consumed member of the micronutrients Composes 99% of bones and teeth; 1% of calcium ingested is used in nerve transmission and blood clotting Approx. 1kg of calcium in bones (and phosphate) |
Dr. Sidney Ringer |
In 1883 he determined that the body needs calcium for nerve impulses to function |
Recommended Calcium Intake |
Ages 0-10: 800mg/day Ages 10-20: 1200 mg/day Ages 20+: 800 mg/day On average, women do not take enough calcium while men do |
Calcium Deficiency |
In middle-aged people, calcium deficiency accompanies osteoporosis and other bone-related diseases Consumption of 250mg of calcium per day: 85 mg ends up in urine and 265 in stool; net loss of 100mg of calcium per day, which is bad Increasing intake = more calcium left over for the body Mid-life hypertension and heart disease Postmenopausal osteoporosis in women 50-75yo Senile osteoporisis in men 75+ |
Osteoporosis |
Affects 10% of the population; 350 000 hip fractures/year in the US; 700 000 people in Quebec alone Risk factors: short stature, underweight, early menopause and physical inactivity, alcoholism, smoking, caffeine, protein or fiber Can result in excessive curving of the spine Problems in Resorption |
Resorption |
Factor of osteoporosis 40-50yo women: 1-5% of bone mass is lost per year Men 10-20 years later experience the same This means that half the bone mass is gone in 14 years Equation: 70/5% = 14 years to get to half bone mass |
Hip Fractures |
Mostly caused by osteoporosis 10% loss in hip mass = 170% increase in fractures Study with 165 000 fractures: 17% die within 3 months and 27% die within the year |
Calcium Loss / Gain Mechanism |
Osteoclasts = cells that remove calcium from the bone and body Osteoblasts = cells that fix calcium onto bones
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FOSAMAX (Alendronate) |
Specific inhibitor of osteoclast-mediated bone resorption (breakdown); inhibits the action of osteoclasts, reducing breakdown of bones Can cause improvements in bone mass up to 4% per year Claims that it causes GI tract abnormalities, nausea, cramping, gas, and severe constipation, jawbone problems |
Zometa |
"reclast" product that prevents osteoporosis in postmenopausal women with convenient less frequent dosing Unpleasant side effects |
Calcium Absorption Equation |
2 Ca2+ + 2PO43- + OH ---> CA3(PO4)2OH Calcium + Phosphate + Hydroxide ---> Bones (calcium apatite) |
Calcium Resorption Equation |
Ca3(PO4)2OH ---> 3 Ca2+ + 2PO43- + OH Bone ---> calcium + phosphate + OH into blood |
Rydoxy Apatite |
Bone material Ca3(PO4)2OH |
Fluoridation |
Treatment of a molecule with fluorine, which takes place of the hydroxyl group (similar size and same charge) to form Fluro apatite, a stronger form Used to treat osteoporosis Stimulate osteoblast cell formation; helps to build bones |
Therapies for Osteoporosis |
Sales of calcium supplements increased from 20 million to 300 million; by 2009, 1.2 billion 1. Caltrate (supplement of calcium carbonate, limestone) 2. Tums (little acid to allow for melting and bubbling of calcium for easier consumption) Some calcium supplements have slow dissolution rates; takes longer for calcium to be released |
Acid-Based Calcium Test |
2HCl + CaCO3 ---> CaCl2 + H2O + CO2 Equation used for testing rocks for Calcium Carbonate; also the same reaction in stomach |
Skim Milk |
Has no fat but all the calcium other milks have |
Calcium Interference with Phosphate Absorption |
Meta analysis showing that calcium supplements may increase the risk of fracture by 60% Calcium citrate or calcium carbonate interferes with phosphate absorption, which is also needed for bone building |
Food Sources of Phosphates |
Milk, Yogurt, Cheese, meat, fish, chicken, turkey, coke |
Other Food sources of Calcium |
Sardines, Yogurt, skim milk, whole milk, turnip greens, oysters and broccoli Need 1000-1500 mg/day |
Single and Double-photon Absorptiometry |
Least invasive method of detecting bone mass Sending photos into wrist area |
Study on Bone Mineral Density in Women with Depression |
Has been shown that non-depressed people have higher bone densities than depressed people by ~20% Study had a small sample size |
Calcium build-up in arteries |
Can cause heart attacks in postmenopausal women Elderly women (mean age of 74) taking calcium supplements had a 50% higher chance of having a heart attack / stroke compared to those taking a placebo |
Relationship between Calcium and Vitamin D |
Calcium uptake is better when Vitamin D is enhanced; more studies being conducted |
Calcitonin |
32 amino acid peptide that has a role in calcium and phosphorus metabolism |
Bones and Estrogen |
Bones have estrogen receptors; estrogen is associated with bone production 2 year double blind study with 2000mg Calcium supplements and placebo estrogen tablet: REsult was that estrogen + calcium saw an increase in bone mass Premarin (Estrogen) was the most prescribed drug in the US, usually with Progestin Raloxifine was an estrogen mimic with fewer side effects |
Problems with Estrogen |
Increased risk of uterine cancer and breast cancer Relative risk vs. absolute risk for women > 50yo |
Food Additives |
Topic of concern for many Billboard advertising sparkling water made from no caffeine, sodium of scientists which is problemative because food production requires scientists to determine food safety |
Boron |
Bone formation BORAX cleanser Sodim Borate promotes bone formation; comes from Mojave Desert in California (aka Boron, California) |
Wax on Fruits and Veggies |
Added to preserve water inside Wax is mostly of vegetable origin; same wax used in shoe polish Chemical morpholine, an emulsifying agent Potentially cancer causing in the presence of nitrites However these are small doses; Aldous Huxley: "An unexciting truth is often eclipsed by a thrilling lie" Waxes include beeswax, carnauba wax, candelilla wax and shellac |
David Suzuki |
Leader of alarmists, based on the idea that everything is dangerous Emphasis on the "good ol days" Global warming advancing due to new chimneys However in London 1952 there was an 8 day thick smog that calimed 8000 lives Cuyahoga River was so polluted that it caught fire in 1970 Montreal did not have sewer treatment before 1984 Advent of antibiotics in the 1950s |
Quality of Food in the "Good ol Days" |
We now have the Canadian Food Inspection Agency Romans used toxic lead acetate as wine sweetener Copper salts added to veggies in the Middle Ages Addition of Calcium sufate to flour to dilute it (Plaster of Paris) |
Cyanide |
Naturally occurring poisonous chemical in foods Present in bitter almonds, lima beans, fruit seeds (e.g. apples), cassava roots, etc. These foods must be prepared properly (e.g. Cassava in Africa is a major source of carbs) |
Safrole |
Contained in Sassafras leaves, used as flavoring agent in root beer Now illegal; shown to be an animal carcinogen Previously used in tea Precursor to ecstasy |
Wileswood Popcorn |
Genuine popcorn Pure vegetable oil Natural Salt Real artificial color (?!) |
Lipton's Chicken Noodle Soup |
Salt listed as 2nd ingredient Amount of salt added into prepared foods is a major problem Many other additives in the soup like hydrolyzed plant proteins, monosodium glutamate (MSG), disodium guanylate and disodium inosinate |
Salt as a Food Additive |
#1 in Canada and #2 in the US (behind sugar) 10 lbs of salt consumed per year per person, risk of hypertension "Salary" comes from "salt" because Roman Legionnaires would be paid in salt rations Sugar substitutes exist but it is difficult to reproduce the flavor of salt |
Salt Substitutes |
Difficult to replicate the taste of salt Potassium Chloride has a different + bitter taste Addition of amin acid ornithyltaurine to combat bitterness of KCl Another method is to increase saltiness of salt so people consume less; reducing NaCl crystal size so they fit more effectively |
Food Additive Consumption per Year |
Of 160lbs of food additives consumer per year, 1 lb is of classical food additives 1 lb of 2000 allowed chemicals 140lbs is sugar |
Monosodium Glutamate (MSG) |
Present in seaweed and is a sodium salt of glutamic acid Oriental cuisine uses seaweed to enhance flavor for ages Glutamic acid present in many foods; subjecting it to a salty environment creates MSG Molasses converted to glutamic acid via bacteria and then converted to MSG via treatment with Sodium Hydroxide |
Five Taste Families |
1. Sweet 2. Salty 3. Bitter 4. Sour 5. Umami |
Umami |
Discovered by Kikunae Ikeda, brought on by MSG MSG increases salivation or sensitivity Umami has no taste but increases flavor, esp. in high protein foods |
Chinese Restaurant Syndrome |
aka Kwok's Syndrome Discovered by Dr. Kwok, 1968 Adverse reaction to MSG; chest pain, sweating and pain down one's arm, similar symptoms of a heart attack
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Allergic Reactions |
Can result in anaphylactic shock, which causes 200 deaths a year in North America by decreasing blood pressure Peanuts are a prominent cause Treatment is neurotransmitter epinephrine (adrenaline), delivered via ana-kits or epi-pens Latex allergies are the worst; people can have reactions from food prepared with latex gloves Survival of a reaction can be a warning sign that hte next will be much worse |
Butterball Turkey |
No butter; coconut oil instead Contains Sodium TripolyPhosphate (STP) which traps moisture Contains salt which acts as a preserving agent (the same used to be done with fish off boats during long trips so that they would be splashed with seawater) |
Sodium TripolyPhospate (STP) |
Present in many different foods such as Kraft Dinner Present in cleaning agents; traps calcium found in water so cleaning product is more effective |
Book "Food Additives" |
Claims trisodium phosphate is dangerous because phosphorous is used in incendiary bombs Author equated trisodium phosphate with phosphorous; neglected the fact that it is combined with sodium and oxygen |
Louis Pasteur |
First to realize that microorganisms were responsible for degradation of food Debunked the Theory of Spontaneous generation; people thought maggots appearing in rotten food were spontaneously generated Realization that bacteria and other things in air degraded food "L'experience du col de cygne"; longnecked glass container that prevented bacteria from reaching food Heating/cooling/salting food to prevent degradation of food: rate of multiplication dependson temperature / salt content |
Osmosis |
Salt kills bacteria this way; e.g. brine solution Osmosis: movement of solvent through a semi-permeable membrane from a region of low solute concentration to a region of high solute concentration Salt pulls water from bacteria, causing them to dehydrate and die Sugar is a good preservative and works the same way |
Pickles |
Cucumbers in brine Pickles are high in salt |
Health Food Ketchup vs. Regular Ketchup |
Health food ketchup's sugar acts like preservative Heinz ketchup contains the exact same thing |
Smoking as Food Preservative |
Smoke can dry fish and remove moisture, which bacteria needs to survive Toxic chemicals also kill off vacteria Smoked herring is common; turn red after process, which is where the expression "red herring" comes from Schwartz' smoked meat sandwiches! |
Food Poisoning |
Canada: Estimated 2 million cases and 30 deaths a year US: 20-80 million cases and 10 000 deaths a year Listeria, E.coli and Salmonella are causative agents Maple Leaf scare due to Listeria monocytogenes Organic foods don't lower the risk; e.g. organic spinach found to be contaminated with E.coli O157H:7 and peanuts by salmonella
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Factors for Increase of Food Poisoning |
1. Better reporting 2. Increased meat consumption 3. Increased lifespan (increases chances for exposure and weakened immune systems) 4. Increased traveling 5. Industrial farming (contamination of a batch will affect a large region) |
Listeria |
Bacteria that mainly affects young and old and immunocompromised (e.g. AIDS victims) Pregnant women's immune systems are suppressed in order to not reject baby |
Use of Antibiotics in Animal Feed |
By weight, 50% of all antibiotics in North America are used for animals in order to induce "less competition" in the gut so animals grow faster on less feed Exposure to antibiotics for an extended amount of time creates bacterial resistance; bacteria gains ability to grow in the presence of the antibiotic Contamination can then infect humans FDA wanted to ban the use of antibiotics in animal feed, but this would increase cost by 5% |
Emulsifiers |
Used to blend fat-soluble (oil) and fat-insoluble (water) ingredients Polysorbate 60, glycerides, etc. Found in salad dressings where different layers may be found within container |
Artificial Flavor |
e.g. Imitation Butter Chemicals used to mimic taste of foods are not listed on the product - only "artificial flavors" |
Artificial Apple Flavor |
500 chemical compounds combined in the distinct flavor of an apple Include acetone, ethanol, formaldehyde, sugar, and water |
Vanillin |
Found in artificial vanilla flavoring; most widely used chemical in flavors "nature identicial" artificial flavor, meaning it is chemically identically to the natural substance |
Artificial "Smoked" Flavor |
Hickory is burned, smoke is passed through water; meats are then dipped into the water to give a smoked flavor |
Food Color |
10 Synthetic Colors (2 are restricted) and 24 natural colors in food in Canada; Canadian dyes are referred to by their chemical name while US dyes are identified by their number Most widely used food color is caramel, in cola drinks Beta Carotene used for orange; butterball turkeys T |
Tanning Pills |
Used to contain beta carotene or canthaxantin as the main ingredient Compound absorbed into fatty section of skin and color it orange Beta carotene is the precursor to Vitamin A; thus it crystallizes in the body when taken in excess |
Butter Coloring |
Depends on seasons In the summer, cows eat grass (with beta carotene) so coloring is not required In the winter, cows eat hay so coloring is added Cows that eat carrots produce yellower butter |
Egg Yolk Coloring |
Carrot shavings fed to chickens to yellow their egg yolks |
Artificial Strawberry Extract |
Coloring agent: cochineal red Natural food dye, also used in ice cream Found in salamis and Campari and red beverages Compound comes from cochineal insect, which grows on cacti in the southern US; female insects used since the color is present in the eggs Red pigment in paintings - carmin red |
Natural vs. Synthetic Food Dyes |
Synthetic food dyes are more stable at high temperatures and low pH levels than natural food dyes |
Synthetic Dyes |
Produced in the lab and may have harmful effects on consumer aka Coal Tar Dyes; extracted from coal tar in the past Intense colors, very stable "Certified" dyes have nothing to do with safety |
Restricted Dyes |
Citrus red; allowed only in the skin of foods, used to dye oranges that appear green due to excess chlorophyll |
Sodium Benzoate |
Preservative used in soda and juice Can react with absorbic acid to produce a carcinogenic agent, benzene |
Food Coloring Disorders |
Dr. Ben Feingold proposed that food colors could be implicated in causing disorders in children, e.g. hyperactivity Small sample of children consuming a large amount of food dyes Dr. Fenster: we should stay away from food dyes not because they are harmful but because they are most often found in foods of poor nutritional value |
Food Color Label Indications |
In Canada it isn't necessary to indicate which coloring agent was used, with the exception of Yellow #5, Tartrazine, which can cause allergies in some people |
Red #2: Amaranth |
Shown to be potentially carcinogenic in animals Banned in the US, allowed in Canada |
Carcinogens |
Cancer-causing in test animals and people exposed to it exhibit higher cancer rates e.g. Tobacco smoke However high dose animal studies may not reflect human exposure and risk; e.g. Red Dye #3 caused tumors in male rats but not female There are more natural carcinogens than there are synthetic ones; 1 cup of coffee contains 10 mg of known carcinogens Cancer rates were lower before because of the decrease in deaths due to infectious diseases |
Cancer Incidence |
Old Age disease; aging population and other diseases being conquered, so people tend to die form cancer In 1900, the life expectancy was 48.4, and it is now over 80 Incidence of cancer is increasing; however detailed analysis reveals that some forms are increasing while others are decreasing |
Poison in Water Bottles |
Toxic substance, antimony trichloride, used to make plastic that holds water However the part that leaks into the water is a very very small amount; to cause harm, a person would need to drink 800 litres |
Water Intoxication |
A woman's death caused by drinking 8L of water in a radio contest Fatal disturbance in brain functions occurs when the normal balance of electrolytes in the body is disturbed by over-consumtption of water Osmosis causes cell tissue in brain to expand and get crushed against the skull Polydipsia is a condition in which a person has urges to drink huge amounts of water |
Strategy to Eliminate Decomposition of Coloring Agents |
Link them onto polymers that can't be absorbed by the body |
Hot Dogs |
~20 billion hot dogs consumed per year in North America Contain nitrites; concerning because they can convert with naturally occurring amines into nitrosamine, which is carcinogenic to animals Sodium Ascorbate (Vitamin C derivative) is added to prevent this |
DiMethylNitrosAmine |
Carcinogen Biologist in Nebraska who tried to poison his cheating girlfriend with DMNA, thinking he wouldn't be caught since she would get cancer; however the body degrades DMNA quickly, and she died from liver hemorrhage with traces of DMNA still in the body Chemist in Germany tried the same thing but in smaller amounts; he was caught eventually anyway |
Nitrites |
Aka Sodium Nitrite Can convert with natural amines into nitrosamine, carcinogen to animals Known preservatives, prevent botulism (Botulinus is one of the most toxic substances known; 1 teaspoon can kill a million people) Botulinus can be found in any preserved meat Nitrites added to give tangy taste and pink color, as natural cut meat is blueish red due to presence of myoglobin (Iron in myoglobin oxidizes and discolors meat) |
Oxidation |
Browning of fruits and vegetables Presence of metals can speed this up (cutting an apple with a metal knife will brown it faster than cutting it with a plastic knife) Citric Acid is an anti-browning agent, or an antioxidant, because it is an chelating agent (sequesters metals) Sodium Sulfate and Sodium Bisulphite are anti-browning agents as well as antimicrobial agents in wine and grapes |
Rancidity |
Oxidation of fat Produces butyric acid, chemical responsible for the fragrance of sweaty feet BHA and BHT are antioxidants that prevent rancidity by trapping free radicals |
Antioxidants and Aging |
Antioxidant-rich diets are implicated in reducing signs of aging Hypothesis on why we age concerned with accumulation of free-radical encounters and cell damage |
Chemicals in Ergot |
Can produce hallucinations LSD is derived from this plant Ergot fungus found in rye bread During Salem Witch trials, women exposed to ergot fungus experienced hallucinations and 19 were executed as witches; depicted in The Crucible by Arthur Miller during the 1950s (he was married ti Marilyn Monroe) |
Calcium Propionate |
Added to bread to prevent fungus |
Propionibacter shermanii |
Bacteria used in production of swiss cheese Placed incide cheese where it produces CO2 and holes in the cheese Lactic acid used to produce CO2 and Propionic Acid Swiss cheese requires no preservatives because propionic acid is a natural preservative, present at 10x concentration than what is added to bread as an anti-fungal agent |
Baguettes |
Do not have preservatives because they are usually consumed in a day Propionic acid is found in human sweat; which is why in France people carry baguettes home under their armpits |
Black Tower |
"German" wine beverage that is composed of a blend of wines from different countries of Europe |
Thickening Agents |
Used in foods like ice cream to give a better mouth feel Gums (guar gum, carob bean gum, gum arabic) Crystals form on "old" ice cream; moisture trapped by gums is crystallized on top of the ice cream Carboxymethylcellulose (sawdust) is added to absorb the moisture and prevent formation of ice crystals |
Foods containing dangerous substances in low amounts |
Radishes: goitrogens (causes goiters) Cheese: Tyramine (increases blood pressure) Oranges: Tangeratin (embryo-toxic substance) Celery: goitrogens Carrots: myristicin (hallucinogen) Banana: serotonin that lowers sex drive Apples: phlorizin (causes ammonia to accumulate in urine) |
Obesity in America |
America is leading the world in obesity US population is overweight to the extent that the population is suffering new diseases not seen in humans before, e.g. Type 2 Diabetes |
Manuel Uribe |
Heaviest man in the world at 550kg last year Recently married via special bed attached to truck; special contraption used to conummate marriage; currently around 500lbs |
Average Weight |
In 1960, average weight of a man was 166 lbs; in 2002 it was 191 lbs For women in 1960 it was 140lbs and it is now 164 lbs |
Obesity as a Medical Condition |
It is as much of a health concern as cancer, heart disease, and mental illness Hippocrates had to council his people about weight problems; solution was to eat only after work, be naked as much as possible and to sleep on a hard bed Risk factor for heart disease, stroke, hypertension, cancer, and diabetes |
Weight Loss Diets |
There are many weight loss solutions, aka miracle products, which mostly do nothing; a healthy diet however does work |
Chromium picolinate |
Fat burner |
Cellulite |
Fat deposits at the back of the legs; ointments or machine treatments don't work to get rid of it as it is not different from any other type of fat |
Imagination Diet |
Diet focused on imagining eating foods and measuring intake after thinking about eating food (e.g. M&Ms); result is that thinking about food increases satiety, or feeling of fullness |
Causes of Obesity |
North American society is full of obesity-promoting foods; caloric intake has been progressively increasing over time Soft drinks contain tons of sugar; fructose in particular leads to weight gain quicker than glucose (HFCS) |
High Fructose Corn Syrup |
Corn sweetener, containing 55% fructose and 45% glucose Cheaper than real sucrose; appears sweeter to the consumer Neuroendocrinology studies show that fructose makes people want to eat more in their next meal than glucose; fructose doesn't affect hormone Leptin (appetite) as much as glucose, so there is less satiety in consuming fructose |
Obesogens |
Man-made chemicals released in the environment; believed to contribute to increased levels of obesity in the population Men with abdominal obesity, insulin resistence or both were more likely to have high concentrations of phthalate metabolites in urine (chemicals used to make flexible plastic) However it is important to remember that correlation does not imply causation |
Location of Weight and Differences in Risk Factor |
Extra weight on the belly is a risk factor for stroke Men tend to put weight on their bellies while women on their thighs Fat at the front (abdominal) is more metabolically active and more readily released in the bloodstream as triglycerides |
Body Mass Index |
Way of measuring weight relative to height Calculated by the following formula: BMI = Weight (kg) / Height (m) BMI of 30 or above means you are obese However bodybuilders have a high BMI without being obese |
Waist to Hip Ratio |
Another way of measuring body composition; more effective than BMI Close association with health risks; high waist-to-hip ratio and high BMI means risks of heart disease and cancer are significantly increased |
Calorie |
Unit of measure of energy Amount of energy needed to raise the temperature of 1 gram of water by one degree Celsius Calories in food are actually kilocalories (1 food calory = 1000 small calories) Classification of both food and energy requiring exercise in calories Gaining / losing weight depends on balance between energy expenditure and intake - thermodynamic concept |
Calorimeter |
Used to determine how many calories are contained in a food Contains circulating water, heated by combustion and measuring temperature to determine caloric content Approximation as bodies do not function at the same efficiency as the calorimeter |
Wilber Olen Atwater |
Scientist that made many calorimetric measurements Understood that urine contained food byproducts (e.g. urea) and also burned urine samples / feces to incorporate into caloric measurement of food |
Metabolisable Energy |
Amount of energy that can be made available from a particular food, as measured by calorimetry Approximation |
Net Metabolisable Energy |
Real caloric content of a food, taking into account its breakdown by the body and whatever doesn't get absorbed and ends up in urine or feces E.g. slice of lasagna may contain 400 calories of energy if burned by calorimeter, but will only provide 367 net calories if ingested Cooked and raw food has a difference; cooked food has already begun the digestion process |
Calorie Content Examples |
Glass of orange juice: 108 calories Square of fudge: 155 calories 1 gram of Dynamite: 155 calories (however the energy is released immediatrely upon lighting) |
Metabolism |
Energy consumption by all biochemical processes going on in the body |
Basal Metabolic Rate (BMR) |
Amount of energy your body requires if you were at complete rest for 24 hours - just breathing, heart beating, organs functioning, etc. Exercise requires more energy than BMR |
Amount of Energy Used during Exercise |
Walking: 2.8 cal/min Bicycling: 3.2 cal/min Dancing: 5 cal/min Running at 11mph: 21.7 cal/min Swimming: 26.7 cal/min |
Average BMR |
1400-1700 calories per day A sedentary lifestyle might require 2000 calories per day in men or 1500 calories per day in women Consuming less than BMR means weight loss, as the energy needs to come from the stored fat/protein/carbs in the body |
Biochemically Individual |
Humans are biochemically individual; some have a more efficient metabolism and therefore require fewer calories, and gain weight more easily Analogy: 2 cars with the exact same amount of gas with 2 drivers driving - a heavier car will require more gasoline, and it also depends on speed and tire conditions etc. - so the 2 cars will not run out of gas at hte same time |
Is Obesity Genetic? |
Overweight people tend to have overweight pets; this is obviously not genetic and is due to them feeding their pets similarly to how they themselves eat Clear evidence that there is a genetic compenent involved; e.g. Pima Indians in Arizona; the whole tribe is overweight |
Predictability of Obesity |
Low BMR when young is a prediction factor BMR increases with weightgain; once BMR reaches the level similar to an average non overweight person, weight is no longer gained BMR is similar to obsese and normal weight people |
Resistance to Calorie Cutting |
Weight loss for the first few weeks, but then there is a plateau due to the body reducing its BMR Exercise is the solution because it aids in increasing the BMR |
Bob Adelman |
Documented his weight loss journey Began losing weight within 3 months By a year he had lost a dramatic amount of weight and was running marathons He regained some weight over the years |
Cure rate for Obesity |
Lower than cure rate for cancer Only 5% of people manage to keep the weight off Exercising is crucial |
Diet Industry |
Over 50 billion dollars/year on diet programs They don't work; since the 1920's over 23 000 diets published; most work in the short term but not in the long run |
Ketogenic Diets |
Cut down or eliminate carbs; thus diets become high in fat and protein Production of ketone bodies in urine from this diet; breakdown products of fatty acids e.g. Robert Linn's Last Chance Diet caused some people trying it to die; all-protein diet with no carbs meant that people were missing essential amino acids |
Dr. Robert Atkins |
Atkins' diet; high protein diet with no carbs Logic was that carbs break down to glucose which triggers insulin, which allows glucose to be absorbed into muscle cells to be used for energy Excess of insulin causes receptors to become overwhelmed and resist; then glucose is absorbed into fat cells and converted into fat Absence of glucose in the blood leads to the use of stored fat to produce energy and weight loss Problem: diet is deficient in fruits and fiber, and the extra protein puts a burden on the kidneys |
National Weight Control Registry |
Monitors 6000 people who have lost at least 30 pounds and kept it off for a year Benchmark for weight loss; average participant has lost 70 lbs and kept it off for 6 years Combination of diet and exercise, mainly walking Breakfast daily curbs appetite Frequent weighing Limited amounts of TV, marker of activity level less than 8% were on Atkins |
Duke University Study on Atkins |
60 people on Atkins, 60 people on American Heart Association diet for 6 months People at Atkins lost 31 pounds, AHA lost 20 Each liet was less than 1500 cal, i.e. less than BMR LDL unchanged; HDL up on Atkins only Triglycerides dropped on Atkins, increased on AHA After 12 months however the weight loss was the same for Atkins as any other diet |
Dr. Arthur Agatson and South Beach Diet |
Modified Atkins diet into South Beach Diet Reduced "bad" carbs, i.e. baked potatoes and bananas, or foods with a high glycemic index Did not cut calories Diet doesn't work |
Barry Sears and the Zone Diet |
Caloric ratio of carbs, protein and fat - 40%, 30% and 30% respectively |
Montignac Diet |
Low glycemic index, propsed by French accountant Drink wine and eat chocolate but still leads to a lower caloric intake |
Susan Somers' Diet |
another low glycemic index diet Questionable diet as she was seen exiting a lipsuction clinic Laser therapies that lyse fat cells in the body |
High Carb Diet |
Promotes intake of complex carbohydrates; best chance of actually working Intake of fruits, vegetables and whole grain, which makes you more full Dr. Dean Ornish conducted experiments; people lost weight and cholesterol and actually stuck to the diet |
Fit For Life Diet |
Combining foods the right way will enable one to lose weight No science behind it; but it does promote a low caloric intake |
Fat Blocker Diet |
Chitosan intake - carb extracted from shellfish shells Cannot be broken down by the body and prevents fat from being absorbed Works, but causes digestive upset and incontinence as fat lubricates the stool |
Michael Zemel and the Calcium diet |
Based on 80's studies that showed people who had a high calcium intake had lower blood pressure and lower body weight Low calcium diets caused their weight to initially go up; then a high calcium diet caused their weight to go down Rationale that low calcium intake causes kidneys to release more Calcitriol but also allows fat to be absorbed Mice on the diet led to a 69% loss in body fat 32 obese people put on the diet; greatest weight loss was with 1200-1300 mg of Calcium from low fat dairy |
Dr. Mark Haub |
Nutrition professor demonstrated the importance of cutting calories by eating a diet of only twinkies to lose 27 lbs, because he was in a caloric deficit Weight loss doesn't depend on the diet type but rather the caloric intake |
Nutrisystem Diet |
Guarantees weight loss; works, but dieters must buy all their food from them and eat according to a premade schedule Company calculates everything according to you, taking into account your BMI and activity level and assigning a caloric intake |
Lean Cuisine |
Tastes good; 300 cal/meal Small servings |
Meal replacement products (e.g. Smart-For Life) |
Work short term but they do not taste good or satisfy hunger |
National Weight Control Registry Data |
1. Most successful dieters do not enroll in programs 2. Eating low glycemic index foods helps curb hunger 3. Minimize sugar and eat high fiber foods 4. Protein slows absorption of food; also results in eating more slowly, and ultimately eating less due to its satiety 5. Low energy density foods like soup and fruits enhance satiety 6. No need to cut fat below 30% calories; keep mono and polyunsaturated ones 7. Exercise - weight or power training reduces weight more than cardio alone |
Burning Calories through Sex and Kissing |
Sex burns 125-300 calories Kissing burns only 6-12 calories Study showed that people who lose just 10% of their weight report significant improvement in their sex lives |
Overweight Cities in North America |
St. Catherine, ON is the city with the largest ratio of overweight people in Canada; PEI has the highest proportion of overweight people In the US, Las Vegas as the highest proportion of overweight people 36% of Canadians and 34% of people in US are overweight 23% of Canadians and 35% of Americans are obese |
Soft Drink Consumption |
Canada 1980: 75L of soft drinks per year per person Canada today: 115 L per year US 1980: 120L UStoday: 200L |
Yankee Stadium |
In 1923 it had 63 000 seats; rebuilt in 1975 with 54 000 seats because the North American bum had grown 20cm Nicknamed "the house that Babe built" because Babe Ruth would overfill the stadium; she had 714 career home runs |
Bariatrics |
Study of obesity as a medical condition Treat obesity as a long-term disease, with medicine Targets metabolic activity, nutrient absorption or appetite |
Caffeine |
Caffeine is a common ingredient because it is chemogenic, meaning it increases metabolic activity Coffee would have to be drunk in huge amounts to make a difference, so this is impractical |
Bariatric Drugs Targetting Metabolic Activity |
1. Caffeine (impractical) 2. Ephedra (aka Ma Huang) 3. Synephrine and Octopamine 4. Nicotine 5. Insulin 6. 2,4-dinitrophenol |
Ephedra (aka Ma Huang) |
Natural substance extracted from Chinese herb Active ingredient: Ephedrine Benzene Ring with 3 bonds (1 double 1 single), N makes it an amine Same family as Amphetamine, aka speed; stimulant Sold as supplement |
Metabolife |
Ephedrine combined with caffeine 1 billion $/year sales before it was banned in Jan 2004 due to causing 155 deaths from its simulant effects Affected cardiovascular system, causing heart problems Steve Bechler, baseball player, was one such person to die from this |
Canada's Legal Regulations on Ephedrine |
Not completely banned, but banned only if: 1. dose is greater than 8mg 2. caffeine is present 3. labeled for weight loss / appetite suppression Allowed in traditional medicine; one person actually crashed their car while on an Ephedrine high, killing 2 people |
Synephrine and Octapamine |
Extracted from citrus fruits Somewhat less dangerous and potent, similar to Ephedrine in structure Synephrine used as nasal decongestant |
Nicotine |
Chemogenic substance 20% of canadians smoke; 25% in Quebec and 16% in British Columbia High proportion of female smokers; this is due to advertising that appeals to people trying to lose weight from smoking Stop smoking = BMR slows and weightgain Cigarette ads never show overweight women smoking |
Insulin + Von Bulow Affair |
Increases BMR Von Bulow Affair: Aristocrat Claus Von Bulow married heiress Sunny; she was found in a coma and next to her was a syringe with insulin Children launched court case accusing Von Bulow of trying to kill his wife They couldn't prove that he injected her; defense was that Sunny injected herself with insulin to try to lose weight Sunny died after 28 years in a coma Movie: Reversal of Fortune, Book: Crime a L'Insuline |
2,4-dinitrophenol |
Women working in ammunitions factories were losing weight after WW1 due to this substance, found in gun powder, which was thermogenic and expended calories in the form of heat First diet drug, but the side effects killed 20 people and it was banned |
Brown Fat Cells |
Cells absorb fats efficiently, and burn the energy from fat to create heat Rodents have large proportions of brown fat Babies also have brown fat since it is important to keep warm BRL 26830 by LaRoche was developed to try and increase brown fat cells, but it was ineffective |
Bariatric Drugs Affecting Nutrient Absorption |
In theory these would be great because you could eat whatever you wanted and not gain weight e.g. Xenical |
Xenical, aka Orlistat |
Affects the way fat is metabolized Fat molecules, containing 3 long carbon chains, must be cleaved from glycerol backbone with lipase enzymes to be metabolized Blocking lipases causes fat to not be metabolized Drug aims to inhibit lipase and stop metabolism of fat; however only 20% less fat is metabolized Side effects: gastrointestinal discomfort, loose stool (anal leakage) and malabsorbtion of fat-soluble vitamins |
Bariatric Drugs that Supress the Appetite |
Appetite can be controlled by 2 neurotransmitters: noradrenaline (aka norepinephrine) and serotonin Inhalers based on amphetamines, which affect noradrenaline, but they caused cardiovascular, anxiety, dependence and tolerance problems Elvis Presley was addicted to amphetamines and he had a weight problem 1. Phentermine 2. Dietac 3. Fenfluramine 4. Prozac 5. Meridia 6. Mediator aka Benefluorex etc. |
Phentermine |
Derivative of Amphetamine Diet supressing Bariatric drug Drug had less side effects, but also ineffective as a weight loss drug |
Dietac |
Contains phenylpropanolamine, which suppresses the appetite and is also found in cold medicine Contac-C High amounts cause hallucinations Constricts blood vessels around the nose; people with hypertension need to be careful Linked to strokes and eventually banned; women were especially at risk, 17x more likely to suffer strokes |
Richard Wurtman |
Carbs decrease appetite by increasing tryptophan (amino acid) levels in brain; Tryptophan increases serotonin levels which cuts appetite Wife Judith Wurtman wrote The Carbohydrate Craver's Diet High serotonin levels lower sex drive Low carb diets don't work because people on them remain hungry |
Fenfluramine |
Baratric drug that suppresses the appetite Sold as Ponderal by Servier Phentermine and Fenfluramine mixed into Fen/Phen, hoping stimulating action of phentermine would counteract drowsiness of Fenfluramine Drug still caused drowsiness as well as depression, pulmonary problems and increased sex drive Scientists attempted to modify its structure to reduce side effects |
Chiral Molecules |
e.g. Fenfluramine Carbon with four different substituents causes the structure to have a mirror symmetry called enantiomers |
Dexfenfluramine |
Right handed enantiomer of Fenfluramine Suppresses the appetite while lefthanded enantiomer, Levfenfluramine, does not Marketed by Richard Wurtman under the name Redux Became rapidly popular; 100 000 prescriptions per week Side effects: dry mouth, diarrhea, fatigue and primary pulmonary hypertension |
Obesity Deaths |
300 000 deaths per year |
Prozac |
Increases serotonin levels Did not have side effects like other bariatric appetite suppressing drugs Blocks reuptake of serotonin into neuron that released it, keeping levels of serotonin high in the synapse; aka reuptake inhibitor Increases production of serotonin slightly |
Serotonin |
Neurotransmitter Nerve cells are divided by gaps called synapses |
Meridia aka Sibutramine |
One of 2 diet drugs allowed in North America Reuptake inhibitor ofr both Norepinephrine and Serotonin Can cause problems; 400 serious adverse reactions of cardivascular nature and 84 deaths Now banned in Europe and North America |
Mediator aka Benfluorex |
Produced by the same company as Redux Only metabolic product of Mediator causes side effects Caused cardiac valve failures, amounting to 500-2000 deaths in France between 1979 and 2010 |
Acomplia aka Rimonabant |
When people smoke weed, they get munchies because of tetrahydrocarabinol Acomplia blocks receptors of this; CB1 Cannabinoid Receptor Antagonist Side effects: depression, suicidal thoughts, etc. |
Topamax aka Topiramate |
Drug used for epileptic seizures; side effect that causes appetite suppression Side effects: numbness, tingling, infections, diarrhea, nausea and anorexia Qnexa is commercially available, a mix between Topiramate and Phentermine |
Leptin |
Discovered during studies on rats; obese rats were genetically deficient in the hormone leptin They lost weight upon injection This did not work in humans however because obese humans are not deficient in leptin, but rather the leptin receptor |