Food Fun, Funds, and Fundamentals (Series #1)

This week, I am excited to introduce something a bit different. In contrast to the style of articles you may be used to from yours truly, “Food Fun, Funds, and Fundamentals” will be an ongoing series of vignettes; short, loosely connected, easy to understand nuggets of wisdom I’ve acquired over many years studying nutrition—as it pertains to cooking and food preparation. Aligned with this will be advice on how to boost the healthfulness of your meals while saving money, busting food myths, improving kitchen safety, along with a peppering of funny and insightful blurbs from experts in the field…both past and present. Feel free to digest each vignette in any order you wish. Enjoy.

WHITE , BROWN OR PARBOILED ?

If you like the tender texture and taste of white rice but want something more healthful, check out an item you can find in most grocery stores called parboiled rice. It's inexpensive and prepared pre-cooked within its husk, which causes the starch inside the grain to expand then draw in important vitamins such as thiamin (also known as Vitamin B1). So not only does it take much less time to cook at home than brown rice, you will still recover around 80% of the vitamins you would have normally not gotten from the white stuff 1. It’s the best of both worlds!

HOW TO PROPERLY COOK AN OMELET 

Cooking a proper omelet can be an arduous and frustrating task for many. The final flip often will leave the dish looking mangled. If this is the case for you, look down at your turner. Likely, it will be square-shaped, whereas, your frying pan and omelet are circular. See the conundrum? Squaring a circle is a mathematical and physical nightmare! But luckily, if you make a lot of omelets, I highly recommend you invest in a tool from the company OXO called the “Flip and Fold Omelet Turner.” It’s flexible and hugs the side of pretty much any pan, so it’s amazing (and no, I don’t work for OXO…not yet anyway). And it’s not just for omelets; I use it all the time for pancakes, stir fries, pizzas, brownies, you name it.

In the same vein, I much prefer omelets to have a fluffy texture. Separate the egg yolks from the egg whites into two bowls, then with an electric mixer (with one beater, not two) beat the egg whites. At first, they will become foamy but eventually you will see the egg form soft, droopy “peaks” on the end of your beater. Make sure not to over-beat past this stage. Then with a fork, beat the egg yolks, pour them over your whites and gently fold them into each other. Cook as usual (don’t forget the cheese!).

WHITE, BROWN OR BLUE EGGS?

A misconception that some people have about eggs is that eggs with a brown shell are better for you than white eggs—perhaps thinking bleach is somehow involved in their processing, or that maybe the same brown stuff that’s in whole wheat bread is lacking in white eggs. Unfortunately, this is not the case, with the colour of chicken eggs determined primarily by the breed and individual genetics of the hen (you can even get blue eggs, but they don’t appear to be as common or as popular). If you want a more nutritious egg, one option is to look for eggs lain by flaxseed-fed chickens. These are higher in anti-inflammatory and brain-supporting fats than standard eggs2 (the package will tout “Omega 3”, usually emblazoned on the carton).

Tell me what you eat, and I will tell you what you are.

The discovery of a new dish confers more happiness on humanity, than the discovery of A new star.

A dessert without cheese is like a beautiful woman with only one eye.

- Jean Anthelme Brillat-Savarin3

- Tyler Feeney-

M.Sci (c) in Dietetics

References

1.     Kyritsi, A., Tzia, C., & Karathanos, V. T. (2011). Vitamin fortified rice grain using spraying and soaking methods. LWT-Food Science and Technology, 44(1), 312-320.

2.     Hayat, Z., Cherian, G., Pasha, T. N., Khattak, F. M., & Jabbar, M. A. (2009). Effect of feeding flax and two types of antioxidants on egg production, egg quality, and lipid composition of eggs. Journal of Applied Poultry Research, 18(3), 541-551.

3.     Brillat-Savarin, J.A, & Drayton, A. (1994). The Physiology of Taste. Harmondsworth, Middlesex, England: Penguin Books.

POWER RANGERS AND PROTEIN: A LOOK A COMPLETMENTARY PROTEINS

You’d be surprised by how many foods have protein in them. Obviously at different degrees, but even your hummus and pita chips have some level of protein.

Now what is protein? 

Proteins are large molecules made up of smaller building-block units, called amino acids (AAs), that are necessary for your body’s structural (muscle), regulational (hormones), and functional (enzymes) needs [1].

There are 20 different AAs that are commonly found in the body and combine in various ways and amounts to build and shape a protein for its specific function [3].

Remember how power rangers combined their fighting machines to make a huge awesome robot: the Megazord?

Imagine there are 20 different colored power rangers, and they can combine their fighting machines in various ways to create several different types of Megazords.

While some AAs can be produced by the body, there are nine essential AAs that you can only get from your diet [2, 4]. 

Animal protein (meat, dairy, seafood, eggs, etc.), considered a ‘complete protein’, provides the essential AAs at adequate proportions for protein production [4].

When your body does not have all the essential AAs in similar quantity, as with most vegetable protein sources, excess above the quantity of the AAs at the lowest concentration will be broken down into energy [5].

You’ll see what I mean in the table below. 

In the peanut essential AA profile, two AAs (tryptophan and methionine) are quite low. If nothing else is consumed along with the peanuts, the excess of the other AAs above the drawn line (greyed out) will be broken down.

Therefore vegetable based dishes rarely only include one staple crop (corn, rice, beans, soy). When consumed together, grains, legumes, and nuts/seeds can form what are called complementary proteins [4, 6]. 

Wheat compliments the AA content of peanuts, which is why peanut butter and bread is such a popular combo [6]. Other basic combinations include rice and lentils, corn and beans, or those pita chips and hummus (chick peas).

Just as the Megazord can’t be complete with all the power rangers combining, proteins cannot be constructed completely in the body without a complete collection of the AAs. 

Thus, the concept of complementary proteins is especially important for vegetarians, to maintain a complete AA pool in the body.

Although it may not be essential to have the combinations within a meal, ensure to complement protein sources within the meals of the day [4]: Cereal for breakfast; lentils at lunch; nuts and seeds in a salad for dinner. 

Next time you are cooking some pasta or rice, make sure to invite some of the other power rangers to the party, incorporating pine nuts or lentils to complete the Megazord and save the world!

…or save those lonely AAs from unnecessary demotion.

Reference:

1)      National Institute of Health. US National Library of Medicine: Genetics home Reference. What Are Proteins and What Do They Do? https://ghr.nlm.nih.gov/primer/howgeneswork/protein (2017)

2)      Precision Nutrition. All about protein: What Is It and How Much Do You Need. http://www.precisionnutrition.com/all-about-protein

3)      Rice University: OpenStax College. Types and Functions of Proteins. http://cnx.org/contents/GFy_h8cu@10.114:2zzm1QG9@7/Proteins

4)      Young, VR & Pellett, PL. Plant proteins in relation to human protein and amino acid nutrition. The American Journal of Clinical Nutrition  (1994). https://www.ncbi.nlm.nih.gov/pubmed/8172124

5)      Millward, DJ. The nutritional value of plant-based diets in relation to human amino acid and protein requirements. The Proceedings of the Nutrition Society (1999). https://www.ncbi.nlm.nih.gov/pubmed/10466163

6)      World Health Organization, Food and Agriculture Organization of the United Nations, United Nations University. Protein and amino acid requirements in human nutrition Report of a joint FAO/WHO/UNU expert consultation (WHO Technical Report Series 935)

http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/

Lucas Roldos 

Traditional Diets and Gut Bacteria: A tale of Two Microbes (Part 2)

To recap where we left off from Part 1 of this article; 

Hunter-gatherer societies have unique gut bacteria—known as the gut microbiota—that are likely protective against obesity and all the negative health consequences that come with being overweight. This is due in part to the large quantity of prebiotics that these traditional societies consume in their diet. What differs between our gut bacteria and theirs, and why might it be such a big deal? 

THE GUT BACTERIA SPECIES: PREVOTELLA & BACTERIOIDES

For the past year, I’ve been researching the gut microbiota variations between Western peoples and seven different hunter-gatherer and traditional societies: the Yonomami people of Venezuela[1], the Sausi and Asoro of Papua New Guinea [2], the Matses and Tunapuco from Peru [3], the Mossi of Burkina Faso4, and the Hadza of Tanzania[5]. All of them differ quite significantly from each other (and from us) in terms of their gut microbiota ecosystem. But one unifying thread that connect these geographically separate, traditional societies from Western ones is that not only do they have much higher diversity in bacterial species, but they have much higher levels of a species called Prevotella, whereas we have more of the species Bacterioides.

HOW TO INCREASE YOUR LEVELS OF PREVOTELLA?

It is thought that Prevotella thrives best when its host consumes high levels of fibrous, prebiotic-containing plant-based foods, whereas Bacteroides can resist and thrive when there’s more animal fats and processed foods being ingested (as is the case in modern diets). When fiber and prebiotics enter the colon, both Prevotella and Bacteroides can ferment these into products called short-chain fatty acids (SCFAs). Where the two microbes differ, however, is that Prevotella makes two to three times more of the SCFA propionate than Bacteroides does. 

HIGHER LEVELS OF PROPIONATE COULD PREVENT WEIGHT GAIN

A recent clinical trial in humans have demonstrated that propionate has potent anti-obesity effects, mainly by tricking the brain into thinking it’s less hungry than it would be ordinarily; results from the study showed that participants who had received propionate supplementation consumed 14% fewer calories overall in their diet compared to participants who received a placebo. Taken over a lifetime, such a 14% reduction could prevent the weight-gain that comes with ageing.

THINGS ARE GETTING WORSE, BUT UNDERSTANDING THE MICROBIOTA CAN HELP

So as this global pandemic of obesity, diabetes, and high blood-pressure continues to worsen, novel therapies targeting the gut microbiota will become crucial. Expanded research and development into human-to-human microbiota transplantation and over-the-counter synbiotics (supplements which contain both prebiotics and live bacteria) have the potential to alleviate this pandemic. This will require the need for super donors who have optimal gut microbiota profiles—traditional, hunter-gatherer societies harboring Prevotella could become invaluable for providing such super donors. For this reason, the scientific community really needs to expedite gut microbiota research before traditional cultures and their dietary habits are completely wiped out by the advance of the modernized world.

- Tyler Feeney- 
M.Sci (c) in Dietetics

References

Clemente, J. C., Pehrsson, E. C., Blaser, M. J., Sandhu, K., Gao, Z., Wang, B., . . . Dominguez-Bello, M. G. (2015). The microbiome of uncontacted Amerindians. Science Advances, 1(3), 1-12.
Martínez, I., Stegen, J. C., Maldonado-Gómez, M. X., Eren, A. M., Siba, P. M., Greenhill, A. R., & Walter, J. (2015). The gut microbiota of rural Papua New Guineans: composition, diversity patterns, and ecological processes. Cell Reports, 11(4), 527-538.
Obregon-Tito, A. J., Tito, R. Y., Metcalf, J., Sankaranarayanan, K., Clemente, J. C., Ursell, L. K., Zech, X. Z., ... Lewis, C. M. (2015). Subsistence strategies in traditional societies distinguish gut microbiomes. Nature Communications, 1-6.
De Filippo, C., Cavalieri, D., Di Paola, M., Ramazzotti, M., Poullet, J. B., Massart, S., . . . Lionetti, P. (2010). Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. Proceedings of the National Academy of Sciences, 107(33), 14691-14696.
Schnorr, S. L., Candela, M., Rampelli, S., Centanni, M., Consolandi, C., Basaglia, G., . . . Severgnini, M. (2014). Gut microbiome of the Hadza hunter-gatherers. Nature Communications, 1-5.
 

The Future of Individualized Nutrition

With an abundance of supplements to choose from, I often ask myself, ‘which ones are best for me?’

As I scan through the ingredients and research the evidence behind the active components (evidence that, unfortunately, often lacks rigorous human trials [3]), the answer is not always clear.

One supplement could be very potent but carry side effects, another may lack potency, and some may be processed better in someone else’s body, but not mine.

Supplement usage can be subject to endless trial and error to get the right fit and combination that works for you at a specific time and for your intended purpose.

But what if you could have an individualized supplement? Individual to your metabolism, your needs, your experience, your body, and your genes?

Genetic variation

You may have heard of omega-3 and omega-6 fatty acids as they are critical for human brain development, inflammation, and the immune response [2, 7].

There are a set of genes, referred to by their acronym FADS from now on, that allow us to synthesize omega-3 and omega-6 fatty acids from plant-sourced precursors within our body.

Researchers at Cornell University have demonstrated that this was not always the case [2].

Food can influence our genes!

Through comparison of ancient and modern DNA, researchers demonstrated that humans had less efficient versions of the FADS genes before agriculture. Their FADS genes were not nearly as effective for omega-3 and omega-6 biosynthesis because there was no need for it; they would obtain these fatty acids through their animal-based diet from hunting and gathering [2].

Over the years, our genes adapted to our diet, having generations to change the DNA from which our body and its metabolism is constructed. Even so, the FADS genes are not perfect. The synthesis of some Omega-3’s is still not as efficient as we need [9], which is why consumption of fish 2 times per week or fish oil supplementation is recommended [10].

All this to say that our genes can change over time, some with longer timeframes than others, and these genes can have an influence on the metabolism of different food components within our bodies. This is where nutrigenomics comes in.

Nutrigenomics

Nutrigenomics encompasses scientific study of how food components influence genes, and how genes influence food metabolism, along with any resulting health implications [1].

The field focuses on identifying biomarkers, such as tiny changes in your DNA, to better understand individual genetic variance in response to nutrients, as well as how nutrients can impact gene expression.

A substantial number of genes with nutrition-related roles have been exposed. They can distinguish your level of risk for gluten intolerance [4], heart attack following caffeine consumption [5], blunted weight loss based on fat intake [6], and much more.

Individualized nutrition

There is a great potential to individualize nutrition with this increasing amount of information on how our genetics have evolved.

Differences in metabolism of folate, iron, calcium, sodium, whole grain, fat, protein, lactose, gluten, vitamins A, B12, C, D, E, and other nutrients, allow for an enhanced understanding of how an individual may react to certain foods, and leads to a more precise intake of nutrients that an individual should consume for optimal health [8].

Thus, if a supplement were customized, it would encompass all the differences in metabolism, whether increases or decreases, and could account for personal preferences for any existing conditions or sports enhancements.

Still be wary when people blame their genes on their health. Soon we’ll all know the truth!

To Sum It Up

Our genes have an influence on our metabolism and are subject to change.

Nutrigenomics is a relatively new field that studies the influence of food components on genes, and vice-versa, along with any resulting health implications.

Knowing our individual metabolic genetics may allow us to tailor nutrition to a tighter fit, individualizing dietary advice for a better you!

---

Lucas Roldos

is currently completing his MSc in Human Nutrition at McGill University, where he received his BSc in Nutrition Science with a sports concentration and a minor in Neuroscience. His research examines motivation for healthy behavior.

Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumer's decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute the endorsement of any website or other sources.

Reference:

1)    Wittwer J. Nutrigenomics in human intervention studies: Current status, lessons learned and future perspectives. Molecular Nutrition & Food Research. (2011)

2)    Ye K, et al. Dietary adaptation of FADS genes in Europe varied across time and geography. Nature Ecology & Evolution. (2017).

3)    Riley TH. Dietary supplements: Primer and FDA oversight. New York: Nova Science. (2010). 

4)    Wolters VM & Wijmenga C. (2008). Genetic background of celiac disease and its clinical implications. American Journal of Gastroenterology.

5)    Cornelis MC, et al. Coffee, CYP1A2 genotype, and risk of myocardial infarction. Jama. (2006).

6)    Mattei J, et al. TCF7L2 genetic variants modulate the effect of dietary fat intake on changes in body composition during a weight-loss intervention. The American Journal of Clinical Nutrition. (2012).

7)    Li J, et al. The role of Omega-3 docosapentaenoic acid in pregnancy and early development. European Journal of Lipid Science and Technology. (2016).

8)    Nutrigenomix Inc. Personalized Nutrition & Fitness Report. Sample ID: 15151112090713. (2017)

9)    Swanson D et al. Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Advances in Nutrition. (2012)

10) Dieticians of Canada. Food Sources of Omega-3 Fats (2016)

Veganism: Will the switch Help my Health

 Every body is getting on the vegan train... 

With the recent popularity of Netflix’s documentary “What the Health”, I felt like now would be a good time to address the role of veganism in combatting one of the most pernicious diseases affecting North Americans today: diabetes. Many of you out there with diabetes might have the following questions: Will a diet without meat or animal products help me live longer? Will it help prevent heart disease and other complications? Is a vegan or vegetarian diet really the best diet for me and my health? My answer as a nutrition expert and ex-vegetarian is, it depends.

WHAT ARE YOUR MOTIVATIONS?

Are you interested in pursuing a vegan diet mainly because you are concerned for the welfare of animals? Kudos! I have respect for those willing to reshape their lives for ethical reasons. While it is outside the scope of this article to go into depth over the philosophical arguments for veganism, from a nutritional point of view there is solid evidence supporting vegan and vegetarian diets for those with type 1 or type 2 diabetes. In fact, Diabetes Canada[1] (the largest advocacy group of its kind in the country) recognizes vegan/vegetarian diets as being effective for reducing body weight[2], lowering fasting blood glucose levels[2], lowering LDL cholesterol[3] (known as the “bad” cholesterol), increasing HDL cholesterol[4] (the “good” cholesterol), reducing the amount of medications needed1, and most tellingly, reducing hemoglobin A1c levels[3]—a measure for overall blood glucose exposure. These benefits along with proper monitoring from your doctor, regular physical activity (at least 150 minutes of aerobic exercise a week), and if required, medications (such as Glucophage, insulin, and/or others), can act in concert to prevent complications, such as heart-attack, kidney failure, nerve or eye damage, and amputations—leading to a happier, longer life.

THE BAD NEWS?

So that’s the good news. The bad news? Vegan and vegetarian diets are difficult to maintain long-term, especially if you are used to the taste of meat. I was a vegetarian for over five years, and one day I decided I really missed the taste of fish. During my dietetics program, I learned that there are a few important nutrients that plant foods cannot provide. Plus, I was really tired of eating imitation tofu-turkey for Thanksgiving! So I became a pescatarian semi-vegetarian for a while (in other words, a fish-eater). One year later, one thing led to another…and now I’m back to being a full-blown regular omnivore.

ADVICE FROM EXPERIENCE...

My story is far from unique, because due to the highly restrictive (and isolating) nature of vegan and vegetarian diets, it is a very difficult diet to sustain. A survey by the Humane Research Council found that about 84% of vegans and vegetarians will eventually abandon this dietary pattern[5]. An equal number of respondents who were current vegans/vegetarians gave either “health” or “animal-welfare” as their primary motivations for taking on that diet. What’s interesting, however, is that when ex-vegans and ex-vegetarians were asked why they were ever vegan or vegetarian in the first place, only 27% gave “animal-welfare” as a primary motivation while over 57% had pursued it for “health” reasons. What this study tells us is that if you are mainly driven by the health-benefits of veganism or vegetarianism, then it is more likely you will at some point go back to being an omnivore (such is the case with me, your humble author).

ALTERNATIVES TO VEGANISM 

But luckily, I have more good news. An alternative to vegan and vegetarian diets is the Mediterranean diet, which Diabetes Canada recognizes as providing all the same health benefits as a vegan or vegetarian diet[1]. Plus, it’s been shown to reduce inflammation in the body, a risk factor for obesity, heart disease, and many other ailments. If you’re unclear of what the Mediterranean diet is, I recommend searching for “Mediterranean diet food pyramid” online, but the gist of it is to limit red meat, have most of your animal products come from fish and poultry, have your main cooking oil be olive oil, and focus heavily on fruits, vegetables, legumes, beans, and whole-grain products. Basically, you will want to try and get as much fiber (over 25 grams per day) as you can, since it forms a gel in your gut and slows the rate sugars enter your blood. In fact, if you change only one thing based off my article today, adding more pulses (chickpeas, lentils, or beans) to your current diet (1 serving; half a cup per day on average) can help better control your blood glucose levels[6], reduce your chances of hypoglycemia[6] (which can be an unpleasant, frightening, and potentially dangerous experience), and aid in weight loss[7]. So, whether you choose to be vegan or not, just know that there is no right or wrong choice when it comes to your health. In the end, it comes down to our mothers’ advice: “Eat your fruits and vegetables (and pulses)!”

- Tyler Feeney-

M.Sci (c) in Dietetics

References

1. Dworatzek, P.D., Arcudi, K., Gougeon, R., Husein, N., & Sievenpiper, J.L. (2013). Canadian Diabetes Association 2013 clinical practice guidelines for the prevention and management of diabetes in Canada: Nutrition therapy. Canadian Journal of Diabetes, 37(suppl 1), S45-S55.

2. Barnard, N. D., Cohen, J., Jenkins, D. J., Turner-McGrievy, G., Gloede, L., Green, A., & Ferdowsian, H. (2009). A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial. The American Journal of Clinical Nutrition, 89(5), 1588S-1596S.

3. Kahleova, H., Matoulek, M., Malinska, H., Oliyarnik, O., Kazdova, L., Neskudla, T., ... & Pelikanova, T. (2011). Vegetarian diet improves insulin resistance and oxidative stress markers more than conventional diet in subjects with Type 2 diabetes. Diabetic Medicine, 28(5), 549-559.

4. Ajala, O., English, P., & Pinkney, J. (2013). Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. The American Journal of Clinical Nutrition, 97(3), 505-516.

5. Asher, K., Green, C., Gutbrod, H., Jewell, M., Hale, G., & Bastian, B. (2014). Study of Current and Former Vegetarians and Vegans: Initial Findings.

6. Giacco, R., Parillo, M., Rivellese, A. A., Lasorella, G., Giacco, A., D'episcopo, L., & Riccardi, G. (2000). Long-term dietary treatment with increased amounts of fiber-rich low-glycemic index natural foods improves blood glucose control and reduces the number of hypoglycemic events in type 1 diabetic patients. Diabetes Care, 23(10), 1461-1466.

7. Kim, S. J., de Souza, R. J., Choo, V. L., Ha, V., Cozma, A. I., Chiavaroli, L., ... & Leiter, L. A. (2016). Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 103(5), 1213-1223.