Contents
Different reference indexes of food intake and effects on blood glucose and blood insulin. Glycemic index (GI), Glycemic Load (GL), Food Insulin index (FII)/ Insulin index (FII) and Insulin load
Glycemic index (GI)
The Glycemic index is a number from 0 to 100.
It is about carbohydrates and how slowly or how quickly those foods cause increases in blood glucose levels two hours after consuming that food.
Glycemic index of 55 or less is good.
Glycemic index represents a comparison of portions with equal digestible carbohydrate content (typically 50 g).
Glycemic Load (GL) represents portions of a typical serving size for various foods.
You will not be following the above references.
Food Insulin index (FII)/ Insulin index (FII)
The Insulin Index of a food represents how much it elevates the concentration of insulin in the blood during the two-hour period after the food is ingested. The Insulin Index represents a comparison of food portions with equal overall caloric content (250 kcal or 1000 kJ).
Insulin indexes are scaled relative to white bread it is 100 for white bread, is a number from 0 to 100+ for others.
Insulin index score of 55 or less is good.
The index is similar to the Glycemic Index (GI) and Glycemic Load (GL), but rather than relying on blood glucose levels, the Insulin Index is based upon blood insulin levels.
GI and GL take account of carbohydrates only.
The Insulin Index can be more useful than either the glycemic index or the glycemic load because certain foods, lean meats, proteins, nuts and fats cause an insulin response despite there being little carbohydrates present, and some foods cause a disproportionate insulin response relative to their carbohydrate load.
Insulin load
Insulin load is amount of insulin on the blood after a meal depends on the portions.
It means you should choose the food in such a way that if the insulin index score of a food is less, you can eat more quantity, if the index is more you should limit or avoid taking it to limit the insulin usage.
You should intake the foods that has an insulin index sore of 55 or less to keep the requirement of insulin low.
Different reference Indexes of food intake and satiety and Satiety/FII table
Satiety Index (SI) / Satiety score
The satiety index is a measure of how filling and satisfying food makes you feel. The higher the score, the fuller you feel. Eating foods that score higher on the satiety index can help reduce food intake.
Satiety index is a rating of foods that have satiating effect in a 240-calorie portion size.
Satiety indexes are scaled relative to white bread, is a number from 0 to 300+.
If you want to feel full and more satiated, then choose foods that has a score of more than 100.
Satiating diet is a realistic approach to safe and sustainable weight loss.
Foods that are more filling (i.e., have a high satiety index) tend to have more protein.
Highly satiating foods tend to have more volume for the same number of calories; this means they tend to take up more space with water or air.
They also tend to have more fiber, low in glycemic index, low in calories and solid.
Highly satiating foods are also generally whole and less processed.
So, the choice of food is going to be with less insulin index score with high satiety index score.
Let us see the distribution of foods with insulin index (FII) score and satiety index (SI) score
You should choose foods that has insulin index (FII) score of 55 or less and satiety index score of more than 100.
. It will be difficult to get grains with insulin index score of less than 55, which is mostly carbohydrates. You should choose the ones that has more protein and fiber. In this case also, the quantity intake should be very calculative and restrictive.
. Other foods you can consider FII of around 60, but you should try to limit in quantity.
. Brown rice contains more arsenic than most other grains. Even small amounts of arsenic can increase the risk of cancer, heart disease, and type 2 diabetes. Avoid.
. Finger millet has more calcium.
. You can have sometimes yogurt/curd (FII is 100) in limited quantity to increase your gut good bacteria. Milk is to be avoided.
. As a general rule you should have as low as FII food, the less figure you take, try to intake more fiber.
Hormones related to hunger and Satiety during calorie restriction and effects
Leptin, Leptin resistance, Ghrelin and How to balance both the hormones
Hormones related to hunger and satiety during calorie restriction and effects
Leptin
Leptin is produced by your fat cells. Leptin is released by both adipose fats subcutaneous and visceral.
It’s considered a “satiety hormone” that reduces appetite and makes you feel full. Leptin decreases hunger.
Leptin does not affect food intake from meal to meal, instead, acts to alter food intake and control energy expenditure over the long term.
Leptin resistance
Leptin resistance is a condition in which the body does not respond properly to leptin. Leptin resistance is similar to insulin resistance.
Many individuals who are overweight or obese develop leptin resistance, which can make them feel hungry more often.
In leptin resistance, your leptin is high, which means you are obese, but your brain can’t see it. In other words, you feel hungry often, while your body is obese.
The cause of leptin resistance includes inflammation, elevated free fatty acids and high leptin levels. All three are related with obesity.
Leptin has a more profound effect when we lose weight and levels of the hormone fall. This can stimulate a huge appetite and increased food intake.
How to improve leptin sensitivity
Have food that have satiety score of more than 100.
Supplement with alpha-lipoic acid, omega 3 fish oil, protein and soluble fiber. Avoid fruits.
Ghrelin
Ghrelin is secreted primarily in the lining of the stomach. Ghrelin increases hunger.
Leptin is a hormone, made by fat cells, that decreases your appetite. Ghrelin is a hormone that increases appetite, and also plays a role in body weight.
Ghrelin is high before you eat and low after you eat.
Keto diets (intake of fats in place of carbohydrates) suppress your appetite by blocking ghrelin.
Both hormones respond to how well fed you are.
How to balance both the hormones
Having food that have satiety score of more than 100.
Adding quality protein and high fiber foods.
Adding healthy fats and nuts.
Supplement with alpha-lipoic acid and W3 (omega 3) fish oil.
Handy ones for satiety when you can’t control hunger during calories restrictions
Low/Reduced fat Cheese SI 144/FII 50
Raw sweet almonds soaked and peeled (low in FII). Good.
Peanuts boiled. SI 80. But has good fats (low in FII is 20).
Cashews not to be eaten raw, roasted. Good. low in FII)
Popcorn SI 150
Orange as a whole. SI 204
Potato chips SI 90. Popcorn is a better choice.
Si- Satiety Index score. FII- Food insulin index.
Digestion and Enzymes, Food Supplements and benefits, Turmeric (Curcumin) and black pepper, Alpha lipoic acid., Vitamin B complex pus vitamin C, Multivitamin and trace mineral complex, Digestive enzymes, Omega 3 fish oil, MSM (Methylsulfonylmethane), L-Lysine (Amino acid), L- methionine (Amino acid), Definitions: Inflammation, Antioxidant, Glutathione and Carnitine
Digestion and enzymes
Digestive enzymes play a key role in breaking down the food you eat.
They speed up chemical reactions that turn nutrients into substances that your digestive tract can absorb.
Saliva has digestive enzymes in it. Some of your organs, including your stomach, small intestine, pancreas, gallbladder, and liver, also release them.
Different types of enzymes
Amylase breaks down carbs and starches
Protease works on proteins
Lipase breaks down fats.
Natural Sources of Digestive Enzymes.
Amylase
In Bananas, mangoes.
Protease
In papaya, papain
In pineapple, bromelain.
Lipase
In avocados.
Digestive enzymes supplements are also available in the market in different combinations of Amylase, protease and lipase. More protease and lipase are the best.
Probiotics, Prebiotics.
Probiotics are beneficial bacteria in the gut and prebiotics are food for such bacteria.
Probiotics
Probiotics are live bacteria, yeasts that are intended to have health benefits when consumed. They can be found in yogurt and other fermented foods and dietary supplements.
Benefits
Good for the digestive tract.
Can boost immune system.
Can reduce inflammation and allergies.
Prevent/reduce the severity of Diarrhoea.
Reduction of serum cholesterol and cancer prevention.
Where they are found
Yogurt, kefir, sauerkraut, pickles etc.
Prebiotics
Prebiotics are a group of nutrients(food) that are degraded by gut microbiota.
If a fiber can be used as a food source for our healthy gut microbiota, it qualifies as prebiotic.
Soluble fibres can be a prebiotic.
Benefits
Stimulates the growth of healthy bacteria in the gut.
Reduce the inflammation and symptoms associated with inflammatory bowel disease.
Reduce the prevalence and duration of infectious and antibiotic-associated diarrhoea.
Cancer prevention in colon.
Enhances bioavailability of minerals. Promotes satiety.
Where they are found
Almonds, garlic, onion, legumes, lentils, chicory.
Leeks, banana, apple, watermelon, barley, oats, wheat bran etc.
Food Supplements and benefits
Being with metabolic syndrome the following food supplements will be beneficial for the body. This will support your present health/medical conditions, where the required quantity is difficult to get through normal intake of food.
When you buy supplements, check and ensure that it is from reliable sources, for purity, suitable for oral use and not the topical application ones.
Also check that the expected nutrition it has and expiry date.
Food supplements to be taken for about 3 or 4 months.
Later, the dosage to be reduced to half or can be stopped for the one you feel is enough.
Protein /protein powder intake with all the 3 meals and omega 3 fish oils should continue till the end of fat loss program.
Before taking such supplements, you should make assessment whether it is suitable for your body.
Check for interactions with your medicine and consult doctors if any you are already taking, for dosing, contraindications, side effects and for allergies.
If the individuals are pregnant, breast feeding, children, undergone surgery, cancer or any existing medical conditions(diseases) do not take/consult your doctor. They are already warned about the suitability of this fat loss program. This is not applicable to them.
Or in simple words you should judge for before taking any of the below supplements. Consult with your doctor for interaction with other medications.
Turmeric (Curcumin) and black pepper
You can use in food in making egg etc.
Powerful anti-inflammatory effects
Strong antioxidant.
Detoxifier
Improves nerve function
Anti-cancerous
Dosage: As required with your meal preparation. Add some reasonable amount.
Alpha lipoic acid
Alpha-lipoic acid is a vitamin-like chemical called an antioxidant.
Alpha-lipoic acid is both water and fat soluble. Mostly other antioxidants are either water or fat soluble.
Powerful antioxidant
Detoxifier
Reduces inflammation
Improves nerve function
It can remove fat that has accumulated in muscle cells and Improves insulin sensitivity.
Dosage: Total 600 mg, with breakfast and lunch 300 mg each.
Vitamin B complex plus vitamin C
Vitamin B complex
Improves nerve function
Improves cell health
Improves digestion.
Vitamin C
Antioxidant
Anti-cancerous.
Required body to make carnitine.
Dosage: maximum 1 or 2 capsules, with breakfast and/or with lunch.
Skip quantity one on the day you are taking multivitamin and mineral complex.
Multivitamin and trace mineral complex
Cell nutrition
Nerve function
Part of enzymes
Immune system
Dosage: one capsule every alternate day.
Digestive enzymes (that contain amylase, protease and lipase especially protease and lipase).
Proper digestion, reduce gas and bloating. Useful along with protein powder.
Dosage: As required one or two with breakfast and / or lunch.
If you’re going to try digestive enzymes, consider a short trial period of two or three weeks. If it works, you may continue with it. If not, stop taking it.
Omega 3 fish oil
Look whether from reliable source and for purity and the content of DHA and EPA per gram.
It should be 400 mg each.
Vegetarian source of EPA DHA may be available from seaweed, and algae, but it may be more expensive than from fish.
Reduce triglycerides
Reduce inflammation
Improve insulin sensitivity, insulin secretion and may protect beta cells destruction.
Anti-cancerous
Reduce fat in liver
Dosage: 2 grams, 1 gram with breakfast and one gram with lunch.
MSM (Methylsulfonylmethane).
Always buy from reliable source, commercially cheap quality is available, may be for topical use only. Do not buy.
Always check for oral use not topical use.
Methylsulfonylmethane is an organosulfur compound. Effects on body.
Anti-Inflammatory
Increases Glutathione
Anti-cancerous
Makes cells permeable. Permeability allows water and nutrients to freely flow into cells and allows wastes and toxins to properly flow out.
Decrease joint pain, alleviate arthritis symptoms. Useful in squat exercises.
Dosage: 2 grams, 1 gram with breakfast and one gram with lunch.
(Other supplements glycine 5g/day and Glucosamine and Chondroitin sulfate may be useful for joint pain or such problems).
L-Lysine (Amino acid)
Required for making carnitine
Anti-cancerous
Essential amino acid may be required for vegetarian people.
Dosage: 1500 mg with breakfast or lunch (50% of RDA).
L- methionine (Amino acid)
Required for making carnitine
Required for making Glutathione
Detoxifier
Essential amino acid may be required for vegetarian people.
Dosage: 500 mg with breakfast or lunch (50% of RDA).
Inflammation
Inflammation is the body’s immune system’s response to an irritant. When you have chronic inflammation, your body’s inflammatory response can eventually start damaging healthy cells, tissues, and organs.
Inflammation causes insulin resistance, as type 2 diabetes starts to develop, the body becomes less sensitive to insulin and the resulting increase in insulin resistance also leads to inflammation. A vicious cycle can result, with more inflammation causing more insulin resistance.
Antioxidant
Antioxidants are compounds that inhibit oxidation. Oxidation is a chemical reaction that can produce free radicals, thereby leading to chain reactions that may damage the cells of organisms. Antioxidant supplementation can significantly improve certain immune responses.
Glutathione
Glutathione is an antioxidant. Glutathione is capable of preventing damage to important cellular components caused by reactive oxygen species such as free radicals and heavy metals.
Glutathione is a substance produced naturally by the liver. Glutathione is synthesized in cells from amino acids glutamic acid, cysteine, and glycine. It is also found in fruits, vegetables, and meats.
Carnitine
Carnitine is a naturally occurring amino acid derivative, transporting fatty acids into your cells, burning these fats to create usable energy and also participates in removing products of metabolism from cells.
Carnitine is useful to burn the fat when you eat fatty food or during calories restrictions.
Body makes L-carnitine out of the amino acids lysine and methionine and vitamin C.
Calories count, Macro and micro nutrients, Carbohydrates, Dietary fibers, Fruits digestion and metabolism, Protein/ Amino acids, Different protein powder supplements, Collagen, Fats and oils, Micronutrients, Vitamins and Minerals
Calories count
1 Cal/kcal = 4.2 joules
Calories per grams on nutrients
Water 0 Cal
Club soda 0 cals
Carbohydrate 4 Cals
Insoluble fibers 0 Cal
Soluble fibers 2 Cals
Protein 4 Cals
Pure Alcohol(ethanol) 7 Cals
Fat/Oil 9 Cals.
Macro and micro nutrients
Macronutrients are nutrients that provide calories or energy and are required in large amounts to maintain body functions and carry out the activities of daily life.
Carbohydrates, protein and fat are called macronutrients.
Micronutrients are one of the groups of nutrients your body needs. They include vitamins and minerals.
Macronutrients
Dietary reference intakes suggest that adults consume 45% to 65% of their total calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.
Carbohydrates
Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products.
Through digestion and absorption. carbohydrates are broken in to glucose used for energy and can be stored as glycogen or fat(triglycerides).
Foods to avoid
Generally, remember that each gram of carbohydrate is 4 Cals. You should take only low insulin index score foods with high nutritional value.
High insulin index foods,
Doughnuts, cakes, cornflakes, croissants, bananas, grapes, ice creams, crackers, chocolates, dried fruits, cookies, rice, milk, yogurts, white bread, Sugar-sweetened beverages etc.
All Starchy Vegetables/ fruits and some grains.
Beans (kidney, navy, pinto, black, cannellini),
Butternut, Chickpeas, acorn squash, Corn, rice,
Parsnips, Peas, Potatoes, pumpkins
Sweet potatoes, Taro, Yams.
All the fruits with high content of sugar. Bananas, mangos, apples, pears, cherries, blue berries, pine apple, grapes (not grape fruit).
Foods to take
Non-Starchy Vegetables,
Non-Starchy Vegetables Contain Many Nutrients but less carb and Few Calories. Both starchy and non-starchy vegetables are rich in nutrition.
Brussels sprouts, Broccoli, Cabbage, radish.
Artichokes, Avocados, Asparagus, Bean sprouts.
Cauliflower, Celery, Cucumber, leeks
Eggplant (also known as aubergine).
Salad greens, green leafy vegetables, kale, Spinach, okra
Mushrooms, Onions, garlic, turmeric, black pepper.
Tomato, Turnips, Zucchini (courgette), lettuce.
Bell peppers (capsicum) of all colours. Good for eye sight.
Low carb fruits,
Strawberries, Raspberries, Cranberries,
Blackberry, Cantaloupe, peach,
Avocados, Lemon, lime, grape fruit (not grapes),
Papaya. Guava,
Honeydew. Good for eye sight.
Kiwi. Good for eye sight.
Dietary fibers
There are 2 different types of fiber, soluble and insoluble. Both are important for health, digestion, and preventing diseases.
The recommended daily allowances (RDAs) for total fiber intake for men and women are 38 gram/day and 25 gram/day, respectively.
Soluble dietary fiber is associated with some beneficial effects on human health, such as reduction of cholesterol levels, decrease of gastric emptying and small intestine transit time, prebiotic effect, and fecal bulk effect.
Foods containing high levels of soluble fiber include dried beans, oats, oat bran, rice bran, barley, Avocados, pears, figs, guava, citrus fruits, apples, strawberries and Brussels sprouts.
Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines prevents constipation and good for colon health.
Foods high in insoluble fiber include wheat bran, whole grains, cereals, seeds, nuts, cauliflower, celery, cucumbers and courgettes, green beans and the skins of many fruits and vegetables.
Fruits digestion and metabolism
Most fruits are about half glucose and half fructose. Glucose raises blood sugar, so the body must use insulin to metabolize it. Fructose does not raise blood sugar. Instead, the liver breaks it down.
Even with healthy people, fructose consumption is associated with increased endogenous glucose production, fasting and postprandial plasma triglyceride and lactate concentrations, and intrahepatocellular lipid concentrations.
Too much dietary fructose along with excess energy intake and low physical activity can cause hepatic insulin resistance, hypertriglyceridemia and increased hepatic fat content.
Reasonable amount of fruits intake increases longevity.
Protein
Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. If you have kidney problems do not take excess protein. Check with your doctor.
Protein is found throughout the body, in muscle, bone, skin, hair, and virtually every other body part or tissue.
Through digestion and absorption, protein is broken in to amino acids used for making protein, energy and can be stored as glycogen or fat(triglycerides).
A complete protein or whole protein is a food source of protein that contains an adequate proportion of each of the nine essential amino acids necessary in the human diet.
Amino acids are 3 groups. Total about 20.
Essential amino acids
Conditional amino acids
Nonessential amino acids.
ESSENTIAL AMINO ACIDS (adequate of each makes complete protein)
Essential amino acids cannot be made by the body. They must come from food.
The 9 essential amino acids are:
Phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine.
CONDITIONAL AMINO ACIDS
Conditional amino acids are usually not essential, except in times of illness and stress.
They are
Arginine, glycine, glutamine, proline, serine, asparagine and tyrosine.
NONESSENTIAL AMINO ACIDS
Nonessential means that our bodies produce an amino acid, even if we do not get it from the food we eat.
They are alanine, aspartate, cysteine, glutamate.
Animal proteins are complete, including meat, poultry, fish, eggs and dairy.
Plant-based sources of complete protein are Soy, Quinoa and Buckwheat.
Incomplete proteins don’t include all the essential amino acids. Most plant-based sources of protein are considered to be incomplete because they are low in one or more essential amino acids.
Legumes are low in Methionine and Cysteine.
Grains, nuts, and seeds are low in Lysine.
You must combine both legumes and grains on the same day to get complete protein.
Bioavailability,
Protein bioavailability refers to how well your body utilises a specific type of protein. A protein is considered high bioavailable if it is easy to digest, absorb and make into other proteins.
Bioavailability index of various proteins,
Whey (from milk) 100 +, Casein (from milk) 77, Whole egg 100, Egg white 89 Cow’s milk 90, Fish/beef/chicken 80, Rice 73, soy 58, wheat 56, peanuts 42.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. This RDA is the amount of a nutrient you need to meet your basic nutritional requirements.
Different protein powder supplements
Casein and whey are both proteins that are found in milk. Casein makes up 80% of the protein in milk, while whey makes up the other 20%. They’re both complete proteins.
Fast Digesting Protein (whey)
A fast-digesting protein is a protein that is typically digested within 1-2 hours and includes whey protein and hydrolysed whey protein. Standard whey protein will normally be digested within 2 to 2 ½ hours, whilst hydrolysed whey protein (whey that has been pre-digested) will be digested within 1 to 1 ½ hours.
This is called anabolic protein mainly used to build muscles.
Whey protein can cause more insulin secretion.
Slow Digesting Protein (Casein)
A slow digesting protein is a protein that is digested and utilised over a period of more than 4 hours and is casein in its various forms.
This is called anti-catabolic protein. Prevents muscle break down and also used for muscle building.
It is also a good night time protein.
Suitable for both men and women.
Casein causes less insulin secretion when compared with whey.
Since we are looking for fat loss, less insulin secretion and reducing the load on beta cells also not into too much muscle building, you should choose casein powder.
Some of the commercial name are Casein Protein Powder and 100% Micellar Casein.
Do not use Casein Hydrolysate. This form is pre-digested and rapidly absorbed.
You should take approximately 3 servings of 30 grams of casein powder with all 3 daily meals, that will provide you with 25g of protein for each serving and the total of 75g. Your daily requirement is 1.7g/kg of body weight without exercise and 2g/kg of body weight with exercise.
If you are allergic to milk, go for one of the options of medium digesting protein and ensure required amino acids of Methionine combined with cysteine of 1.2 grams and Lysine of 3 grams for the day is available.
Medium Digesting Protein
A medium digesting protein is a protein that is typically digested within 3 to 3 ½ hours and includes a number of proteins such as whole egg protein, egg white protein, pea and rice/soy protein.
Which dietary vegetable protein to avoid
Only lentils (of smaller in size, black gram, green gram, pigeon pea, horse gram) the insulin index score is 60. You can eat them.
Rest all the bigger size and soft beans, looks like have more insulin index score.
Baked beans have a FII score of 118 which is much higher when you compare with the good score of 55 or less.
How much protein to take
Diabetic individuals normally loose muscle mass.
You should take between 1.7 to 2 grams per kg of your weight, after adjusting to the bioavailability of the chosen type either through food or in powder form or by both.
If you are considering vegetable protein, you might have to take approximately twice the amount that of animal-based proteins. Bioavailability for plant-based protein approximately is 55.
For the animal-based protein bioavailability factor adjustment may not be required.
Note that plant-based lentil has around15% protein rest are mainly carbs.
It is normally difficult to get calcium through the diet to the Recommended Daily Allowance (RDA) of 1200mg. Protein powders are available with variable content of calcium. Choose the one to your needs.
Remember that your body can absorb only 6 to 10 grams of protein per hour for muscle building/repair. Rest all will used as calories and excess will be excreted.
Your total intake of protein intake should be distributed for every 4 hours or 3 to 4 times per day.
Collagen
Collagen is the most abundant protein in the body. It is the main component of connective tissue, type of tissue connects other tissues and is a major component of bone, skin, muscles, tendons, and cartilage and the most abundant protein making up from 25% to 35% of the whole-body protein content. It is responsible for healthy joints and skin elasticity.
How to get it.
Collagen peptides (skins and bones of chicken, cow, pork, and fish), collagen amino acids (Glycine 5 grams, Proline, Hydroxyproline, lysine 2g, Arginine 2g and alanine), Gelatin, Bone broth, egg whites, complete protein and vitamin C, zinc and copper.
Add glycine 5g a day to improve the joints and to modulate the immune system for 3 months.
Fats and Oils
The fats/oils, we consume from the food consist of different percentage of saturated, polyunsaturated, monounsaturated and in some cases w3 fats and trans fats.
For a balanced fat, on a daily basis, the intake total should be
monounsaturated fat (greater than) > saturated fat + polyunsaturated fat. This includes olive oil, Avocado, many types of nuts, peanut oil etc.
Fats and oils are macro nutrients, a major source of energy. It helps you absorb fat soluble vitamins A, E, D and K and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation, that is required for the damaged tissues for repair.
Dietary Reference Intakes recommend, fat intake between 20 and 35% of total calories.
The minimum of 20% is to ensure adequate consumption of total energy, essential fatty acids, for fat-soluble vitamins A,D,E,K and to prevent low HDL and high VLDLs, which occurs with low-fat, high carbohydrate diets.
The maximum of 35% was based on limiting saturated fat and also the observation that individuals on higher fat diets consume more calories, resulting in weight gain.
Fats and oils are triglycerides, which are esters composed of three fatty acid units and glycerol.
Foods that contain fats are butter, ghee, oil, nuts, seeds, vegetables, meat, poultry, fish, and dairy products.
Through digestion and absorption. fats and oils are broken in to fatty acids and glycerol and used for energy and can be stored as fat(triglycerides) in adipose cells.
Dietary guidelines from the World Health Organization and the Dietary Reference Intakes recommend a total fat intake between 20 and 35% of daily total calories.
Try to use maximum possible percentage.
The balanced dietary fat percentage of total calories per day is as below,
Saturated fat: less than 10%
Trans fat: 0%
Monounsaturated fat: 15% to 20%
Polyunsaturated fat w6 (essential) 5% to 10%
Polyunsaturated fat w3 (essential), from fish 2 to 4 grams
Cholesterol: less than 300 mg per day.
This equate to the ratio of saturated, polyunsaturated and monounsaturated fats is 1:1: 2 or more. And w3 fats from fish at least 2 grams.
The intake of monounsaturated fat should be 50% or more from total daily intake of fat.
There are four major dietary fats in the foods we eat:
Saturated fats
Saturated fat: A fat that contains only saturated fatty acids, is solid at room temperature, comes from plants and animal food products. Some examples of saturated fat are butter, lard, meat fat, solid shortening, palm oil, and coconut oil.
. Saturated fat tends to raise the level of cholesterol in the blood.
. Saturated fats raise both high-density lipoprotein (HDL or “good”) cholesterol and low-density lipoprotein (LDL or “bad”) cholesterol levels.
. Saturated fat significantly worsens insulin-resistance.
. Saturated Fatty Acids produce Inflammatory Response.
. Saturated fats are resistant to heating.
Recommended amount is less than 10% of total calories intake.
To further reduce your heart disease risk, limit saturated fats to less than 7% of your total daily calories if you already have high LDL bad cholesterol or total cholesterol.
If you need good HDL good cholesterol that is you are low in all 3, HDL, LDL and total cholesterol, keep it at 10% or less.
Every gram of saturated fat intake you should add 1 gram of monounsaturated fat from plant-based foods.
Trans fats
Trans fat: An unhealthy substance that is made through the chemical process of hydrogenation of oils. Hydrogenation solidifies liquid oils and increases the shelf life and the flavour stability of oils and foods that contain them. Trans fatty acids are found in vegetable shortening and, in some margarine, crackers, cookies, and snack foods. Trans fatty acids are also found in many deep-fried foods.
. Trans fatty acids raise the ‘bad’ (LDL) cholesterol and lower the ‘good’ (HDL) cholesterol levels in blood, markedly increasing the risk of heart disease and can increase cancer risk.
. Trans fats are pro inflammatory, hence increase in insulin resistance.
. You should limit trans fat to less than 1% of your daily calories.
Monounsaturated fats(MUFA, W9)
Monounsaturated fat (W9) is a type of dietary fat. It is one of the healthy fats, along with polyunsaturated fat. Monounsaturated fats are liquid at room temperature, but start to harden when chilled. Saturated fats and trans fats are solid at room temperature.
MUFA is found in olive oil, nuts and in animal origin. Plant based one are proven to have health benefits consistently.
. Monounsaturated fatty acids decrease LDL and total cholesterol
. Monounsaturated fat improves insulin-resistance
. Monounsaturated fatty acids (MUFAs) are anti-inflammatory
. Monounsaturated fats are resistant to heating.
Plant based MUFA intake should be around 50% or more of total fat of the day.
Polyunsaturated fats(Essential fats) Omega 3 and Omega 6 fats
Polyunsaturated fatty acids (PUFA) are essential fats. Polyunsaturated fats include omega-3 and omega-6 fats. These are essential fatty acids that the body needs for brain function and cell growth. Our bodies do not make essential fatty acids, so you can only get them from food.
Omega 6 fats (Essential)
Omega 6(w6) fats maintain bone health, hair growth, immune health, blood clotting, reproductive system, regulate metabolism, brain function essential for growth.
Omega-6 fatty acids are a type of polyunsaturated fat found in vegetable oils, nuts and seeds.
. Omega-6 polyunsaturated fat lowers low-density lipoprotein cholesterol (LDL) and total cholesterol.
. Increase insulin resistance.
. Most of the omega-6 fatty acids tend to promote inflammation.
Unlike saturated or monounsaturated fats, polyunsaturated fats tend to be liquid even when refrigerated. Heating omega-6 oils to high temperatures creates trans fats. They also go rancid very easily, particularly when heated. This rancidity causes lots of free radicals that can damage your body.
Omega 3 fats (Essential)
These are essential fats; the body can’t make them and must get them from food.
The three main omega-3 fatty acids are
Alpha-linolenic acid (ALA)
ALA is found in many seeds and oils, including flaxseed, walnuts, chia, hemp, and many common vegetable oils.
Your body can convert some ALA into EPA and DHA, but only in very small amounts and mostly does not serve as the food as EPA and DHA.
If you are a vegan go for algae-based supplement ones to get your EPA and DHA. Such ones are more expensive and may contain only DHA. Buy one that has both EPA and DHA and check for the contents of the same per gram.
EPA and DHA
Studies have shown that EPA and DHA are important for proper fetal development, including neuronal, retinal, and immune function. EPA and DHA may affect many aspects of cardiovascular function including inflammation, peripheral artery disease, major coronary events, and anticoagulation.
EPA and DHA from foods are fatty fish, such as salmon, mackerel, tuna, herring, and sardines.
Eicosapentaenoic acid (EPA)
Helps reduce cellular inflammation
Helps reduce neuro-inflammation (depression, ADHD-Attention-deficit/hyperactivity disorder, brain trauma)
Maintains a healthy cardiovascular system
Useful in the mental development of children
May be useful for burning excess fat before it gets stored
Helps joint health.
Docosahexaenoic acid (DHA)
DHA strengthens the brain, eyes, and central nervous system.
W3 fish oils (EPA and DHA)
. Reduce blood triglyceride levels
. Increase the insulin sensitivity
. Lowers the level of inflammation
. EPA and DHA, are easily degraded even at low temperatures.
Optimal omega 6 to 3 ratio
The effects of Omega-6 and Omega-3 fatty acids on chronic diseases.
Due to some of the opposing effects of omega-6 and omega-3 fatty acids, a healthy diet should contain a balanced omega6: omega3 ratio.
Human beings evolved eating a diet with an omega6: omega3 ratio of about 1:1.
A diet with too high of omega-6 fatty acids can increase inflammation, bringing a higher risk of many chronic diseases.
The proper ratio for omega-6: omega-3 is 4:1.
Every gram of w6 fat, you should also take 1 gram of monounsaturated fat from plant origin.
And total W3 fat/oil from fish or w3 fish supplements at least 2 grams per day.
Cholesterol
Cholesterol is a waxy substance found in your blood. Your body needs cholesterol to build healthy cells, but high levels of cholesterol can increase your risk of heart disease.
Cholesterol also is needed to make vitamin D, hormones (including testosterone and estrogen), and fat-dissolving bile acids. In fact, cholesterol production is so important that your liver and intestines make about 80% of the cholesterol you need to stay healthy. Only about 20% comes from the foods you eat.
Dietary cholesterol is only from animal origin, meats, seafood, egg and milk.
butter, ghee, margarines and spreads.
Some foods which are low in saturated fat but high in cholesterol. These include eggs, some shellfish, liver, liver pate and offal.
Egg for 100g, 373mg, liver for 100g, 355mg and shrimps for 100g, 200mg.
From plants vegetables, grains, seeds, nuts, beans, peas and lentils. and fruits no cholesterol.
One 50 grams egg contains 185 mg of cholesterol. (allowable 300mg per day).
Bile acids
Fat digestion is different from carbohydrates and proteins. lt requires the help of bile.
Bile is a fluid that is made and released by the liver, concentrated and stored in the gallbladder under fasting conditions.
Bile acids promote absorption of lipids (including fat-soluble vitamins A, D, E and K), act as emulsifiers.
It breaks down fats into fatty acids, which can be taken into the body by the digestive tract.
Bile acids facilitate digestion and absorption of lipids in the small intestine as well as regulate cholesterol homeostasis.
About 95% of bile acids are reabsorbed and recycled back to the liver for further secretion into the biliary system and gallbladder.
Foods that increase bile production
Beetroot, artichokes, cucumber, cilantro/parsley/coriander/mint, bitter gourd, fenugreek, sesame seeds, celery, kale, radishes, ginger, garlic, onion.
Cashews, almonds.
Lemon juice, coffee, green tea, apple cider vinegar, turmeric, dandelion root, milk thistle.
Healthy fats w3, w6 and w9 and Vitamins A, D.
Other supplements: Choline, Glycine and Taurine.
Micronutrients (Essential)
Micronutrients are one of the groups of nutrients your body needs. They include vitamins and minerals.
Vitamins, water soluble and fat soluble
Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly.
Vitamins are organic compounds your body needs to perform all of its essential functions like growing tissues, regulating metabolism and maintaining a healthy immune system.
Water soluble
B-complex vitamins and vitamin C are water-soluble vitamins that are not stored in the body. The water-soluble vitamins C and the B-complex vitamins (such as vitamins B1, B5, B6, B12, niacin, riboflavin, biotin and folate) need to dissolve in water before your body can absorb them.
They are found in many plant and animal foods and in dietary supplements and must be taken in daily.
Fat soluble
The fat-soluble vitamins A, D, E, and K dissolve in fat and can be stored in your body. Better not to take large amounts of fat-soluble vitamin supplements. These vitamins are stored in your cells, and they can build up in your body and may cause harmful effects.
Found in fish, spinach, vegetables, meat, egg, liver, cheese, carrots, cereals, tree nuts.
Choline
Choline, an essential dietary nutrient for humans, is required for the synthesis of the neurotransmitter acetylcholine. Choline is a nutrient similar to B vitamins.
It is needed for the maintenance of the structural integrity and signalling functions of cell membranes, for neurotransmission, and for transport of lipids.
RDA 500mg.
Food sources
Egg yolk, organ meats, fish, soybean etc.
Minerals, major minerals and trace/micro minerals
Minerals are those elements on the earth and in foods that our bodies need to develop and function normally.
Major minerals
These include sodium, potassium, chloride, calcium, phosphorus, magnesium, and sulphur. These major minerals can be found in various foods.
One of the key tasks of major minerals is to maintain the proper balance of water in the body. Sodium, chloride, and potassium is doing this.
Three other major minerals calcium, phosphorus, and magnesium are important for healthy bones.
Sulphur helps stabilize protein structures, including some of those that make up hair, skin, and nails.
Sources
Potassium.
Potatoes, avocado, white beans, beet greens, salmon etc.
Calcium.
Milk, cheese and other dairy foods, sardine with bones, amaranth, green leafy vegetables such as curly kale, okra, drumsticks leave, sesame seeds, finger millet(ragi), soya drinks with added calcium.
Magnesium.
Green leafy vegetables, such as spinach, legumes, nuts, cashews, Brazil nuts, almonds, peanuts, seeds, tuna, pumpkin seeds and whole grains, are good sources. In general, foods containing dietary fiber provide magnesium.
Sulphur.
Meats, lean meats, egg, fish, nuts, seeds, grains, cruciferous vegetables.
Normally you get through foods.
Other minerals you get through food.
Trace(micro) minerals
Trace minerals, also called micro minerals, are essential minerals that the human body must get from food, but, unlike macro minerals, we only need a very small amount. Even though trace minerals are needed in tiny doses, they are still crucial to our health and development.
They include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. Most people get the amount of minerals they need by eating a wide variety of foods.
Source of zinc.
RDA of zinc is difficult to get. You should add,
Red meat, dairy products, poultry, oyster, crab, lobster, liver, pumpkin seeds, legumes, cashew nuts.
Alcohol(ethanol)
There are four types of alcohols.
The one that we drink is ethyl alcohol, also called ethanol or grain alcohol.
Methyl alcohol is wood alcohol, which is poisonous if it’s ingested.
Pure alcohol has 7 calories per gram.
Pure forms of alcohol like whiskey, gin, tequila, rum and vodka are all completely free of carbs.
If you consume pure forms of alcohol like whiskey, gin, tequila, rum and vodka at 40% volume 200 ml, your intake of calorie is 560 Cals.
Does not require insulin.
Wine and light varieties of beer are also relatively low in carbs and no proteins and fats.
Your body can’t store calories from alcohol for later. So, when you drink, your metabolic system must stop what it’s doing to get rid of the alcohol.
Once alcohol is in your system, your body makes metabolizing it a priority.
Body treats alcohol as a poison.
Alcoholic beverages are considered empty calorie foods because, when providing energy, they contribute no nutrients.
Once ingested, alcohol affects your body quickly. Alcohol reaches your brain in only five minutes, with immediate effects appearing within 10 minutes.
Alcohol is metabolized in the body mainly by the liver. The brain, pancreas, and stomach also metabolize alcohol.
After 20 minutes, your liver begins processing the alcohol. On average, the liver can metabolize 1 ounce of alcohol every hour. Alcohol intake of all levels can lead to impaired digestion and absorption of nutrients.
Alcohol consumption will increase inflammation in gut, liver and joints.
Alcohol consumption will raise triglycerides.
Drinking a large amount of alcohol, even for just a few days, can lead to a build-up of fats in the liver. This is called alcoholic fatty liver disease (ARLD).
Alcohol can make food undigested due lack of enzymes.
Alcohol Can Slow Down Fat Burning,
That’s because when you drink alcohol, your body metabolizes it before other nutrients to use it as fuel. This can slow down fat burning and cause extra carbs, protein and fat in your diet to be stored as fat tissue, resulting in excess body fat.
While moderate amounts of alcohol may cause blood sugar to rise, excess alcohol can decrease your blood sugar level, sometimes causing it to drop into dangerous levels, depends on your medication.
Alcohol drink and effects
Drinking red wine makes people feel relaxed and loving.
Vodka, rum, gin, tequila or whisky boosts energy and aggression.
Drinking slowly is the best way to enjoy alcohol and avoid blacking out.
Both alcohol and spicy food stimulate the same part of the brain, triggering the release of pleasure-sensing hormones.
The pleasurable effects of alcohol are best achieved with a meal or when alcohol is drunk diluted, in the case of spirits.
Alcohol produces a sense of wellbeing, relaxation, disinhibition, and euphoria.
Alcohol activates the pleasure or reward centres in the brain by triggering release of neurotransmitters such as endorphin, dopamine and serotonin.
Alcohol is a sedative and mild anaesthetic.
A high carbohydrate/low protein diet depresses alcohol intake, whereas a low carbohydrate/high protein food increases it.
Drinks aerated with carbon dioxide for example, whisky and soda, and champagne get into the system quicker.
Alcohol makes you feel better or worse, these effects occur at different levels of intoxication.
Drinking faster or with a higher alcoholic content will get you drunk faster.
It should be kept in mind that alcohol can become toxic in excessive amounts, the body has different enzymes designed to break it down. When we consume alcohol more rapidly than it can be broken down, it will lead to various feelings of intoxication.
Food Allergy
Food allergy is an abnormal immune response to food. It is response to a protein.
It can be severe.
Symptoms.
Itchiness, swelling of the tongue, trouble in breathing, low blood pressure. vomiting, diarrhea, hives, runny nose, streaming eye.
Most common foods,
Nuts from trees
Peanuts
Shellfish (shrimps, mussels, and crab)
Soya
Wheat
Eggs/egg white
Fish
Milk.
Prevention.
Identification and elimination of the diet
Add
Vitamin D, vitamin C, Quercetin, Stinging nettle, N-Acetyl Cysteine (NAC), S-Adenosyl-L-Methionine (SAMe), Glycine, Honey.
Vitamin B complex
Zinc, selenium
Probiotics, acidophilus
Protein digestors/ digestive enzymes bromelain, papain
W3 fish oils/ Fatty fishes.
Food intolerance
Food intolerance can be due to proteins, chemicals, a lack of digestive enzymes.
Generally, less serious.
Prevention.
Same or similar to that of food allergy supplements
Eliminate the one and try a different Protein
Eliminate a particular food, nuts, vegetables and fruits.
Add digestive enzymes. Nuts should be soaked in water before eating to release digestive enzymes. Soaking time depends on type of nuts. Remove the skin wherever possible.
Aflatoxins
Aflatoxins are a family of toxins produced by certain fungi that are found on agricultural crops such as maize (corn), peanuts, cottonseed, and tree nuts.
Large doses of aflatoxins lead to acute poisoning (aflatoxicosis) usually through damage to the liver. Acute liver failure (jaundice, lethargy, nausea, death), identified as aflatoxicosis, have been observed in humans.
Chronic aflatoxin exposure can lead to liver damage or liver cancer, especially in individuals with pre-existing conditions such as a Hepatitis B infection.
Aflatoxins were found in high concentrations in peanuts, pistachios, dried figs and hazelnuts. However, aflatoxin concentrations have also been reported in nutmeg, chilli, almonds, pecan nuts, sesame, dried fruits and rice. And almost in everything you eat.
They are regularly found in improperly stored staple commodities such as chili peppers, cottonseed, millet, peanuts, rice, sesame seeds, sorghum, sunflower seeds, sweetcorn, tree nuts, wheat, and a variety of spices.
Also found in meat, milk, eggs and cheese may be a result of feed contamination.
When compared to other nuts, pecans appear to present lower amounts of accumulated aflatoxins.
Aflatoxins are highly thermostable. You have to heat it to 100 to 150 deg centigrade for 90 minutes to bring down toxin levels to 50%. This may not be possible but you can limit intake of such items.
You can reduce your aflatoxin exposure by buying only major commercial brands of nuts and nut butters and by discarding nuts that look mouldy(smelly), discoloured, or wrinkled.
Almonds,
Only sweet almonds are edibles.
Bitter almonds are poisonous.
Always soak the almonds for about 8-12 hours. Remove the skin before you eat. Soaking improves digestion, reduces allergies and reduces toxins.
Cashew nuts,
Raw cashews are not safe to eat, as they contain a substance known as urushiol, found in poison ivy. Urushiol is toxic, and contact with it can trigger a skin reaction in some people.
Roast or steam them before you eat. Don’t take too much per day.
How to solve this,
Avoid taking peanuts, corn, pistachios, dried figs and hazelnuts in large quantities.
Soak and sprout the grains, beans, legumes, nuts and seeds where it is possible before eating them. This is an easy step you can do at home that doesn’t take much time, boosts the availability of nutrients and helps lower presence of antinutrients and mold. Check for the soaking time in websites. Usually, 4 to 12 hours.
Soake the nuts, seeds and legumes and remove the skins wherever possible. Examples almonds, green, black lentils.
Antioxidants that would be most useful for reducing toxins in the body are,
Selenium, turmeric
Vitamin A, C, Zinc
Vitamin E and
B vitamins, vitamin K
Gluthothian, Alpha lipoic acid.
Adding turmeric and garlic and black pepper, Lemon juice.
Adding cruciferous vegetables broccoli, cauliflower, cabbage, kale, Brussels sprouts, collards, watercress, radishes.
And add, green tea, chicory root.