24. Do it Greek style!

After all that business about why you should eat healthy and a general breakdown of the proper diet, I wanted to write specifically about a popular and beneficial diet. The Mediterranean Diet (MD) has always seemed to be common sense to me because my family is Greek and this way of eating has heavily influenced my own diet throughout my life. The MD was first recognized by the American doctor Ancel Keyes in 1945, who went on to study this eating pattern and compare it to the American diet for 15 years (Keyes, 1963). It became a popular diet fad in the 90s, which I thought was fascinating because it felt like all of a sudden everyone wanted to eat the hummus, pita, feta, olives, and salad that my family had always been eating. The eating habits and patters of people from Italy, Greece, Spain and Morocco are officially recognized as a part of this diet, but other Mediterranean and Adriatic countries, such as Turkey and Croatia, have similar eating habits.  

The MD involves what Westerners think of as a dietary paradox: it seems as though they, much like the French, tend to consume relatively high amounts of fat, however, they have lower rates of cardiovascular disease (Simini, 2000). While it is true that we may eat food thought of as oily, it is the type of oils that are important to consider. The MD is low in saturated fat, but it is not a low-fat diet. It consists of large amounts of healthy fats from nuts, fish and vegetable oils; an abundance of vegetables, fruits and legumes; and whole grain breads and cereals. The MD is incredibly rich in antioxidants and micronutrients that sustain a healthy body, and, as we have already learned this quarter, these are able to counteract some of the conditions contributing to heart disease. It is my belief that because of the extreme quantities of antioxidant rich foods that are also low in saturated fat and sugar, and largely unprocessed, that the Mediterranean Diet surpasses the perceived diet paradox and actually lowers the risk of heart disease. 

For example, here is a list of the top 10 omega-3 foods  (Crawford, 2010)  and how they feature in the MD (recall that omega 3s cannot be made by the body and must be consumed):

10. Pasture-raised Meats Conventionally raised meat is fed corn, high in omega 6. Pasture-raised animals subsist on grasses, lowering their omega-6 levels and boosting omega-3. In one test involving cattle, the ratio of omega-6 to omega-3 dropped from almost 9:1	Meat in general is featured in small amounts. In the Mediterranean Diet Pyramid (see attached graphic), meats and sweets are in the smallest top box of the pyramid. The agriculture of the region is driven by its geography; the land is rocky and arid and ill-suited to cows; these people therefore eat very little beef. Any meat is likely to be lamb, mutton, goat, or fowl. There is a greater emphasis on seafood, for obvious reasons.
9. Dairy goats and sheep that are grass-fed produce milk with higher amounts of omega-3.	The quality of the milk is related to the diet of the animal, therefore the grass-grazing animals with naturally varying diets will produce a better milk. Feta, traditionally made from sheep and goats milk, is found frequently in the MD.
8. Eggs The omega-3 acids in eggs are concentrated in the yolk, as are the other fats and cholesterol.	Avgolemono is a staple of Greek dining; this simple soup is traditionally made with eggs and lemons and maybe chicken broth. It may also be a sauce for dolmas (grape leaves stuffed with rice).
7. Green Soybeans	Do not feature in the Mediterranean Diet
6. Wild Rice Wild rice is not rice, but a grass; thus a likely candidate for high omega-3 content. White and brown rice are grains offering nutritional benefits of their own.	Typically sold as a dried whole grain, wild rice is high in protein, the amino acid lysine and dietary fiber, and low in fat. Greek Wild and Brown Rice pilaf with walnuts, herbs, and lemon are extremely popular because they are nutritious, delicious, and inexpensive.
5. Walnuts All of the nut varieties consumed in the US-pecans, pistachios and almonds -contain polyunsaturated fats. Walnuts stand out for their significant amounts of omega-3 and well-balanced omega-6.	The use of nuts permeates Greek cuisine, and in fact Greeks tend to obtain more protein from vegetarian sources like nuts than they do from meats. In the culinary logic of Greek cooking, nuts fall under the general umbrella of dried fruits. The two most significant nuts in the Greek pantry are the walnut and the almond. Pine nuts, filberts and pistachios also appear (JNL, 2013)
4. Canola Oil	Not so much, we use olive oil.
3. Flax Seed Has been used since ancient times, recognized for its nutritionally healing properties. Hippocrates, the Greek physician called “Father of Medicine”, prescribed flax for a number of digestive ailments. (Trager, 1995)	Flax can be ground and made in to flour or eaten whole sprinkled on yoghurt, another Greek dietary staple. Here is a very thorough website discussing the uses and misuses of flax seed: http://www.kitchenstories.eu/2011/09/flax-seed.html Highly recommended reading!
2. Beans Beans are low fat and what is there is polyunsaturated. They have a good omega 3 to 6 ratio and are a good source of protein.	Fresh and dried beans and peas of many varieties are foundational in traditional Greek cooking. Made into hummus, salads, soups, and main dishes, they are filling, healthy, and economical. Greeks typically eat chick peas, white or navy beans, lentils, fava beans, lima beans, green & yellow beans, and black-eyed peas.
1. Seafood Rich in high-quality omega-3 acids, salmon, bluefin tuna, mackerel and anchovies are especially good sources.	No place in Greece is farther than 85 miles from the coast and all types of seafood and shellfish have been an important source of food for Greeks throughout history. Greeks don’t get much salmon or tuna, but they do eat a ton of mackerel, anchovies, octopus, squid, and sardines.

It is not just that Mediterranean cooking is ridiculously full of antioxidants; there are several other factors in play. Foremost is the emphasis on vegetables, such as spinach, kale, eggplant, tomatoes, cucumbers, and potatoes. Flavor comes from the use of spices, not sugar, or artificial flavors. The only thing we use to sweeten our foods is honey, which is natural, unrefined, and unprocessed. Many Greeks get their honey from local beekeepers. Pretty much most of our desserts are a variation on the same thing…phyllo or some other pastry covered in pistachio nuts and soaked in honey and spices. It’s so sweet you really can’t eat much, which keeps you from overeating sugary things. 

How can we discuss the Mediterranean diet without mentioning olive oil? Everybody knows about our beloved olives and olive oil. “Olive oil truly is liquid gold with its many health benefits,” says Elena Paravantes of the Olive Oil Times (Paravantes, 2012). Paravantes discusses the five health benefits of using olive oil in place of other oils (like butter, or corn oil). “Olive oil is one of the best sources of monounsaturated fats and has the advantage of being less susceptible to oxidation. In addition, oleic acid, a fatty acid abundant in olive oil, appears to protect from oxidation of LDL.” 

Additionally, olive oil can help lower blood pressure, prevent cancer, it is antioxidant, and it can help cognitive function. However, notes Paravantes, “…you cannot just add olive oil to a diet rich in saturated and trans fats and expect a miracle. You must replace the unhealthy fats with olive oil in combination with a Mediterranean-style diet.”

 

But it’s not just the food they eat, it’s the lifestyle that is key. An important factor to consider is that the Greeks believe fervently in enjoying life and family. Mediterranean peoples eat their big meal of the day in the middle of afternoon and mealtimes are always big family events…sometimes followed by a brief nap! It is common for several generations to live under one roof, and this large social network often gives Greek families a strong foundation to resist the debilitating effects of stress.  

Ancient Greek philosophers were not only the forefathers of rational science, but also considered principles for a happy and successful life. The Greek art of living means making the best of every situation and avoiding excessive grief even in difficult circumstances. Of importance is to maintain balance and self-determination, especially in matters of love or passion. One of the most important maxims was to maintain a life of pleasure without regret or anxiety. However, responsible choices are stressed; it is important to maintain self-determination and control; otherwise, pleasure can turn into its opposite and lead to disappointment. An example of this Greek passion for life is demonstrated in the 1964 movie Zorba the Greek, which was nominated for seven Academy Awards and won three. A more contemporary example might be My Big Fat Greek Wedding and My Life In Ruins. Greeks today live this way and I believe it’s their attitude combined with the diet that reduces disease. Meanwhile, westerners have high stress, high-fat, and high-sugar diets rich in processed foods resulting in the high rates of heart disease we see in Americans and other westernized nations (such as Great Britain).

I want to add that another feature of this lifestyle is that many many Greeks are avid smokers and drinkers and that this is not healthy at all. 35% of Greeks have at least 1 cigarette a day and the country ranks first in cigarette consumption (NationMaster, 2013), and lung cancer is a virtual epidemic in Greece. Some studies show that a glass of red wine with a meal can have some benefits, but certainly there is none for smoking. I can only imagine that the massive amounts of antioxidants in the diet contribute to the Greeks surviving their smoking habits.

Recently, the New England Journal of Medicine published a study validating the benefits of the MD (Estruch, 2013). The results indicated, “A systematic review ranked the Mediterranean diet as the most likely dietary model to provide protection against coronary heart disease. Small clinical trials have uncovered plausible biologic mechanisms to explain the salutary effects of this food pattern.” The study demonstrated an inverse relationship, comparing adherence to the diet with incidence of heart disease. Thanks for telling me what I already knew…lots of vegetables, antioxidants, and water, with little meat (protein), all mixed with good spirits and low stress equals a happy and healthy human. Now go find a Greek salad! Ti Kannis!

 

References

Keys A, Taylor HL, Blackburn H, Brozek J, Anderson JT, Simonson E. Circulation. 1963    Sep;28:381-95

Simini, B. (2000). Serge Renaud: from French paradox to Cretan miracle. The Lancet,             355(9197), 48. http://dx.doi.org/10.1016/S0140-6736(05)71990-5

 Crawford, Stephanie, and Christine Venzon.  "Top 10 Foods High in Omega-3"  15 June     2010.  HowStuffWorks.com. 15 March 2013

http://health.howstuffworks.com/wellness/food-nutrition/healthyeating/5-foods-high-in-omega-3.htm

J.N.Leoussis Communication Group (JNL). (2013). Nuts: Either as Sucks, or in Cooked            Dishes, They are Basic to Greek Diet. Retrieved March 12, 2013, from That's Greece website: http://www.thatsgreece.com/info/greek-cuisine-food-others-Nuts

 

Estruch, et.al., R. (2013). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. New England Journal of Medicine. http://dx.doi.org/10.1056/NEJMoa1200303

Trager, J. The Food Chronology: A Food Lover’s Compendium of Events and Anecdotes, from Prehistory to the Present, 1995. Henry Holt and Company, Inc.,New York.

23. I want to eat right...now what do I do?

I’m happy that I can put what I've been learning in class to some good use by helping you with your desire to eat healthy. Whether you have tried managing your diet before or not, I'd like to help you derive satisfactory results. Both peer pressure and poor nutrition results can lead people to give up. Many people have an intolerance for soy, dairy, or wheat, so we will leave it out.  I hope to explain the concept of metabolism and how your body utilizes what you eat, and I’ll make some recommendations for ingredients to use in your meal planning so you can  maintain a healthy weight.

Let’s start by explaining the concept of nutrition. We have all heard the phrase “balanced diet,” but what does that really mean? According to Princeton University, a balanced diet is one “that contains adequate amounts of all the necessary nutrients required for healthy growth and activity, (Princeton, 2013).” Nutrients are the essential substances we get from our food, and can be described in three categories: macronutrients, which are carbohydrates, lipids, and proteins; micronutrients, which are vitamins and minerals; and water, which is able to dissolve solutes in the body (Haas, 1992). Your body needs all of these things, and each is used differently.

When you understand more about how the body functions, it is easier to understand how to eat for better nutrition. In the simplest terms, the reason we eat is so that our bodies can convert chemical energy contained in food into mechanical, electrical, or thermal energy. Energy can be defined as the capacity of a physical system to perform work (Jones, 2006). In this case, “work” is anything your body does, from simply drawing breath and having a heartbeat to walking to class or even playing sports. Therefore, food can be thought of as the fuel your body needs to live.  

How the body converts this fuel into energy is defined by the concept of metabolism. “Energy metabolism includes all the reactions by which the body obtains and expends energy from food, (Whitney, 2011).” Although we are only discussing nutrition right now and not exercise, it is important to consider the concept of metabolism when designing a diet plan. We need to ensure that your diet contains the correct quantity and balance of nutrients to sustain your body’s systems for optimum health, but we also want to encourage your body to use its stored energy (fat). There are two types of metabolic reactions. Anabolic reactions are those in which simple compounds are used as building blocks to form larger, more complex compounds, while catabolic reactions are those in which body compounds are broken down to release the energy in their chemical bonds (Whitney, 2011). These reactions take place primarily in your liver.

The amount of energy derived from a nutrient is expressed by the term calorie. Many people are confused by the concept of calories, but keep in mind that calories only represent the amount of energy in the food, not the quality of nutrition. A food could be high- or low-calorie with a high- or low-quantity of nutrients. The goal of balanced nutrition is to get enough nutrients without eating too many calories (USDA, 2011). We can do this by eating foods that are nutrient-dense: this means they are high in nutrients without being high in calories. If you do not consume the correct balance of nutrients in your diet, then your body will signal you to continue consuming, regardless of how much you actually eat. Additionally, if you consume more nutrients than your body can use, your body stores the excess as fat. Vitamins, minerals, and water do not contain any calories. However, protein and carbohydrates each contain 4 calories per gram and lipids contain 9 calories per gram; it is on these macronutrients that we will focus, because they make the “gasoline” that fuels the metabolism of your body.  Each of these are converted into AcetylCoA for energy (Whitney, 2011).  

It is important to mention that losing weight is not as simple as just cutting calories. Your body needs calories (remember, calories are a measurement of energy, or fuel) to survive, and prolonged energy restriction will effect negative consequences. To burn fat, we want to increase your metabolism (the rate at which your body burns calories). One way to do this is by building muscle. If you do not eat enough calories, your body will actually slow down your metabolism in order to conserve energy for basic necessary functions. Additionally, in a calorie-deficit situation, your body will look to eliminate the most calorie-intensive tissue to maintain, which is muscle. Therefore, if you restrict your intake of calories too much, your body will conserve fat and burn muscle, which is the opposite effect you are trying to achieve!  

Additionally, overly restricting calories has a deleterious effect on hormones and neurotransmitters in the body and brain. Your body slows down production of thyroid hormones, testosterone, leptin, and serotonin, among others. Serotonin is a neurotransmitter that regulates mood as well as appetite and sleep. When you don’t eat enough, serotonin levels drop; this causes mood swings and feelings of depression or even anger. "Changes in brain chemistry that can affect your mood occur when you restrict calories," says Gary Wenk, PhD, in Your Brain on Food (Wenk, 2010). These unpleasant feelings can contribute to emotional eating that can sabotage a healthy diet. Decreasing thyroid levels also contribute to the slowing down of you rmetabolism. When testosterone levels drop, it becomes difficult for the body to maintain or grow muscle. Leptin is a hormone released from adipose (fat) tissue; if leptin levels are too low, the brain receives the “I’m hungry” message to consume more fuel (Marieb, 2010; Drent, 2007). All of these effects will hamper your efforts to lose weight. Therefore, while the amount of calories you eat is important, focusing on the quality of nutrients you are eating and not just on the number of calories will help you achieve your goals. 

So let’s discuss exactly how many calories you should be eating, of what they should consist, and how they will react in your metabolism. The USDA has set up daily nutrient recommendations based on the Dietary Reference Intakes (DRIs) by age and gender (USDA, 2006) that will define exactly how many grams of each nutrient you need to eat. Look at the interactive DRI to find out your recommended consumption based on your age, height, weight, and gender: Interactive DRI (Enter your information and select "daily calorie needs".

 

For example, my results reccomend 2500 kCal (calories) a day. Based on Harvard’s “Healthy Eating Plate,” which is actually the best dietary recommendation available, we will increase the fiber to 35g since more of your foods will be coming from vegetables than from grains (Harvard, 2011). Let’s break down your plate contents by each macronutrient category.

 

o   Carbohydrates: 270 - 395 grams; 35 grams total fiber

o   Lipids: 50 – 90 grams; 1.1 g alpha-linoleic acid and 12g linoleic acid

            Note: Saturated fats and trans-fats as close to 0g as possible.

o   Protein : 91 grams

As we stated earlier, carbohydrates have 4 calories per gram; this means that 1080-1580 of my 2500 daily calories will be carbohydrates like fruits, vegetables, and whole grains. Avoid starches like corn and potatoes, and make sure you read the label on any bread you purchase to ensure it’s really made from whole grain instead of processed white flour that’s been “enriched” and dyed brown. Carbohydrates are polysaccharides, which are broken down during digestion in the mouth, stomach, and small intestine into glucose and other monosaccharides. Glucose, a six-carbon chain, is absorbed in the small intestine and stored in the liver for future use in glycolysis. Glycolysis is also known as anaerobic cellular respiration, which is a way the body can synthesize energy, known as ATP, without oxygen. Your body has to use some ATP to make ATP. Glucose is split into smaller three-carbon compounds (Whitney, 2011). These compounds are able to release 1ATP during a series of conversions, which also release 1 more ATP before finally converting to pyruvate. During aerobic cellular respiration, the body is able to most efficiently create ATP. In the mitochondria of cells, pyruvate combines with the fatty acids derived from lipids, the amino acids derived from proteins, and oxygen from respiration to form ATP (Mareib, 2010). This is referred to as the Krebs cycle or the TCA cycle. The by-products of this metabolism are water, which you excrete in urine; carbon dioxide, which you exhale; and 32 ATP, which your body uses for energy.

Your body gets 9 calories per gram from lipids; they are an important source of fuel but not nutrient-dense. While they do not contribute vitamins or minerals, the body has a vital need for unsaturated or polyunsaturated lipids such as omega 3 fatty acids,  linoleic acid, and alpha-linoleic acid. According to the University of Maryland, “Alpha-linolenic acid is a kind of omega-3 fatty acid found in plants. It is similar to the omega-3 fatty acids that are in fish oil, called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA),” (Ehrlich, 2011). The body is able to convert alpha-linolenic acid into EPA and DHA, which is especially important to note for vegetarian diets. Flaxseed oil, canola, and walnut oils are good sources of alpha-linolenic acid, and linoleic acid is easily obtained from olive oil, canola oil, and safflower oil. Ensure you consume these essential fats for your 450-810 fat calories. In the liver, these fats will be broken down into glycerol and fatty acids. During the process of fatty acid oxidation, fatty chains (triglycerides, phospholipids, and cholesterol), which typically have 16 or 18 carbons, are broken down 2 carbons at a time into actylCoA for the TCA/Krebs energy cycle.

Proteins, with their 4 calories per gram, have been referred to as “building blocks” because, literally, 50% of the dry weight of every cell in the body is made of protein (Carter, 2004). The importance of protein is that it contains amino acids, which, as you now know, are important in metabolism. All amino acids feature a central carbon atom with a hydrogen atom, an amino group, and an acid group; however, the type of “side chain” each has for its fourth bond on the carbon atom is what differentiates them (Whitney, 2011). There are many different types of amino acids, but some of them must be provided by the diet because they body cannot synthesize them. These are termed “essential” amino acids. Most of these are available in animal proteins; some vegetarians are deficit in the essential amino acid lysine and therefore take supplements. The best sources for the essential amino acids in plant sources are almonds, avocados, lentils, peanuts, mushrooms, whole grains, spinach, green beans, and bananas (Geotextiles, 2013). Tryptophan, one of the essentials, is also found in chocolate! If you are consuming a balanced, nutrient-dense diet that contains enough essential amino acid-containing protein, it is not necessary to take supplements, and you should use caution and consult with a physician before taking any supplements. You may be surprised at how little protein you actually need...the myth of protein is part of why Americans have such a problem with obesity, cholesterol, heart disease, and kidney disease. 

I have tried to explain a lot of complex biological processes in a simplified way so that you can really understand your body’s needs. I have avoided making specific meal plans because I think that it is more beneficial for you to understand how the body works and  in what foods you can find the elements it needs. You can combine this knowledge with the Healthy Eating Plate recommendations to plan your own meals day-to-day. I am always available should you have further questions. I encourage you to consider adding 20 to 30 minutes of exercise to your routine three times a week. This will enable you to build more muscle and thus burn more fat. However, if you should substantially increase your activity, we may need to revisit your caloric needs to ensure proper nutrition. Please write to me if you need more help or resources.

22. The Skinny on Fats

Fat: The Good, The Bad, and The Ugly Truth

(or...more than you want to know, but everything you need to know)

(or..."How to Kick Your Fried Food Addiction)

(or..."Come with me if you want to Live!")

          The word “fat” is a generic term referring to hydrophobic chemical compounds that break down into fatty acids and glycerol. The word “lipid” is often used synonymously with “fat”; however, “lipid” refers more specifically to biochemical molecules. Dr. William Christie of the American Oil Chemists Society defines lipids as“… fatty acids and their derivatives, and substances related biosynthetically or functionally to these compounds,” (Harwood, 2012). This definition is probably the most accurate for our purposes in studying nutrition because the chemical relationship between the fatty acids and their glycerols or hydrocarbons in addition to how the body reacts to these chemicals is what makes a lipid “good” or “bad”. Triglycerides, or more appropriately (according to Dr. Christie), triacylglycerols, are the form lipids usually take; this is the molecule formed by three fatty acids (which may or may not be the same type of fatty acids) attached to a glycerol (Whitney, 2011). Triglycerides are essential to human functioning; what makes them good fats or bad fats depends on the quality and quantity consumed.

            “Good fats” and “bad fats” are relative terms that instead should be thought of as lipids that have a positive effect on health or lipids that have a less healthful effect. Most of us have been conditioned to avoid “fats” because we’ve been taught that consuming them will make us obese and put us at risk for heart disease; a nation obsessed with “lowering triglycerides” only resulted in an increase in obesity and diabetes (Cheung, 2012). The truth is, the body does need lipids (Balch, 2000). According to the American Heart Association, lipids are indispensable to body functions. They are an important energy source, support cell growth, protect and cushion the body, provide warmth, aid in nutrient absorption, and even secrete hormones (Fats 101, 2010). However, there are several different types of lipids with a variety of chemical and physical properties; it’s the type of lipid in the diet that makes all the difference.  

            Lipids are so important to life that even “fat-free” foods like vegetables contain trace amounts (Cheung, 2013). If all lipids have the same amount of calories, what is the difference between a beneficial lipid or an unhealthy lipid? The answer is in the chemical structure of the lipid itself. We already established that lipids are carbon and hydrogen molecules. Columbia University’s health-advocacy program, “Go Ask Alice,” explains saturation as “…whether all the available spaces on the carbon chain are bonded to hydrogen atoms, or if there are any hydrogen atoms missing,” (McNeil, 2012). This chemical structure relates to how the body deals with cholesterol. There are four categories of lipids: Saturated, Monounsaturated, Polyunsaturated, and Trans-Fats (USDA, 2010). The degree to which a lipid is “saturated” is directly related to the degree of viscosity at room temperature (Whitney, 2011). In chemical terms, this means that longer carbon chains make “firmer” lipids. 

            Before we discuss these lipids and how they are classified as “good” or “bad”, we have to pause a moment and discuss cholesterol. Neither fat nor cholesterol are water-soluble, yet our blood (and the body in general) is mostly made up of water (Good Vs. Bad Cholesterol, 2012). Until the body can break down the lipids and esters for use, they have to be transported around the body, so they get bundled into lipoproteins that can flow in the vascular system. Small and dense lipoprotein packages are referred to as high-density lipoproteins (HDLs), while large and less-dense packages are called low-density lipoproteins (LDLs) (Cheung, 2013). LDLs transport cholesterol from the liver to the body, whereas HDLs transport unused cholesterol from the body back to the liver for elimination. When there is too much LDL in the body, it tends to stick and form plaque, which can narrow arteries and inhibit blood flow. Accumulated LDL leads to atherosclerosis, a form of arteriosclerosis, which is a cause of hypertension and heart disease (Marieb, 2007). HDLs have been referred to as the “garbage trucks” of the vascular system because of their ability to remove cholesterol from vessel walls and take it back to the liver. Now, let’s look at lipids again. 

            Saturated Fats (SFs) are called as such because all of the available carbon atoms have reached their capacity to attach to hydrogen atoms (Haas, 1992). These lipids are found in animal products like meat, cheese, and dairy, as well as the “tropical” oils, coconut and palm oil (Kennedy, 2013). Consumption of these should be limited to 20g a day; eating more than that leads to negative health effects. These lipids are solid at room temperature and are the most stable, but their presence results in elevated LDLs. 

            Monounsaturated Fats (MUFAs) have a double bond between two carbon atoms because they are missing a hydrogen atom. MUFAs are vegetable oils; the plant keeps its most concentrated energy source in its seeds to promote the growth of its offspring (Biofuels Quick Guide). Therefore, MUFAs, which are HDLs, can be found in nuts and seeds such as olive, canola, sunflower, safflower, peanut, hemp, and soy (Kennedy, 2013). It is easy to see how vegetarians have a significantly lower rate of heart disease and cancer because of their high intake of HDLs and extremely low intake of LDLs, and in fact studies have shown this exactly (Huang, 2012). We can extract and consume MUFAs from plants, which exist in a liquid state at room temperature. 

            Polyunsaturated Fats (PUFAs) are missing more than one hydrogen atoms; consequently; they have multiple double carbon bonds. Omega-3s (linolenic acid), Omega-6s (linoleic acid), and Omega-9s (oleic acid and others) are all PUFAs that express this double bond in the third, sixth, or ninth space from the end of the carbon chain; the lower the number, the less stable and more delicate the oil. Omega oils are especially beneficial because they can help in reducing inflammation (Lee, 2012), lower triglycerols, and aid in preventing heart attacks (McNeil, 2012). Omega-3s and omega-6s are referred to as “essential fatty acids,” or EFAs. Dr. Andrew Weil succinctly explained EFAs when he said, “The body needs omega-3 and omega-6 fatty acids but can't make them, which is why they're termed ‘essential’," (Weil, 2012). Other omega fats are not “essential” because our bodies can make them from what we eat, if we eat the right balance of foods. The omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic (DHA) are vital for the body to manufacture certain hormones. If one fails to consume enough omega-3s, the body will experience a deleterious effect on the immune system, the ability to clot (blood), and the ability to grow cells and maintain cell membranes (Weil, 2012). Omega-6s proliferate in American diets, as they are found in seeds, nuts, and grain-fed meats. The concern with omega-6s is not in getting enough, but in overconsumption. Omega-3s and -6s seem to be antagonistic in a synergistic way – they perform opposite functions but both must be present for body systems to work properly; balance is the key. PUFAs are most commonly found in fish such as salmon, halibut, mackerel, tuna, sardines, herring, and lake trout, but they are also found in olive oil, flax seeds and walnuts (Kennedy, 2013). PUFAs also form HDLs that exist in a liquid state at room temperature. 

            Trans-Fats (TFs) are totally unnatural, which is why they are some of the most unhealthy lipids. Chemists form TFs by breaking the carbon bonds of PUFAs and forcing hydrogen atoms to bind, thus deriving the term “hydrogenated.” Dr. Elson Haas describes a characteristic of MUFAs and PUFAs: “Unsaturated fats are unstable at room temperature and sensitive to interaction with oxygen, light, and heat,” (Haas, 1992). This means they spoil easily, and manufacturers of processed foods solved the problem with hydrogenation. This process involves the use of heat, which destroys fatty acids and the positive characteristics of PUFA (Balch, 2000), but the result is a product with a longer carbon chain and a longer shelf-life. It enables manufacturers to makes the lipid into a solid at room temperature, but it turns a perfectly good PUFA into essentially a SF. Hydrogenated oils are found in commercially prepared foods, such as margarine and shortening, and are often used as fry oil in fast food restaurants (Kennedy, 2013). The main reason that TFs are so unhealthy is because they increase LDLs and actually decrease HDLs (McNeil, 2013). Here’s a tip: don’t eat anything that’s described in terms of “shelf-life;” nutritious and healthy food wasn’t meant to sit around, it’s meant to be eaten fresh. Avoiding processed foods, fried foods, and commercially-prepared foods is a great way to ensure TFs stay out of your body. 

After examining lipids, it seems clear that, as Dr. Joel Furhman says, “[Nutritious food] in the diet [has] dramatic effects at reducing the risk of both heart disease and most cancers…(and) animal products increase…the risk of both heart disease and cancer,” (Furhman, 2004). The good news is that in many ways, the vegetarians got it right, because the most beneficial fats are found in plants. The bad news is that many foods we over-consume due to tastes and habits, such as meats and dairy, contain lipids that are desirable only in small quantities. The ugly truth is that artificially created anything should not be consumed at all, and the only way to manage a healthy diet is to eat the right balance of natural fats. The beautiful truth is that the body has an amazing capacity to heal, and it’s never too late to make changes that encourage it to do so. Researching this topic has completely eliminated any desire I have to eat hydrogenated oils, and it illuminated the necessity for balance in lipid consumption, both with regard to quantity and constitution.    

 

Watch this video to see exactly how fats can kill you.

        

  There is hope for you, though. Stop eating as much bad fats and read the Wikipedia section on Atherosclerosis/Diet and Dietary Supplements here: Atherosclerosis. It's a good starting point. Exercise. Eat plants. Drink water. Be happy :)

Bibliography

 

Balch, CNC, Phyllis A., and James F. Balch, MD. Prescription for Nutritional Healing.3rd ed. New York, NY: Penguin Putnam, 2000. Print. Pg 68.
 

"Biofuels Quick Guide." Optimus Technologies. Penn State University, n.d. Web. 24 Jan. 2013. http://optimustec.com/Documents/Biofuels%20Quick%20Guide.pdf.

 

Cheung, D.Sc., Lilian, ed. "Fats and Cholesterol: Out with the Bad, In with the Good."  The Nutrition Source. Harvard University School of Public Health, Jan. 2012. Web. 23 Jan. 2013. http://www.hsph.harvard.edu/nutritionsource/fats-full-story/.

"Fats 101." Getting Healthy. American Heart Association, 5 Aug. 2010. Web. 24 Jan.             2013.http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Fats-101_UCM_304494_Article.jsp.

Fuhrman, MD, Joel. "What You Need to Know About Vegetarian or Vegan Diets." Dr.             Fuhrman: How to Live for Life. Dr. Joel Fuhrman Library, 2004. Web. 24 Jan.2013. .

"Good vs Bad Cholesterol." Conditions. American Heart Association, 5 Sept. 2012. Web.   24 Jan.2013.  http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp .

Haas, MD, Elson M. Staying Healthy with Nutrition. Berkely, CA: Celestial Arts, 1992.   Print. Pgs. 65-71.

Harwood, PhD, John L., Randall J. Weselake, PhD, and William Walker Christie, MBE, PhD, eds. "A Lipid Primer; Oils and Fats." The AOCS Lipid Library. American  Oil Chemist's Society, 15 Aug. 2012. Web. 24 Jan. 2013.   .

Huang, T., et al. "Cardiovascular disease mortality and cancer incidence in vegetarians: a meta-analysis and systematic review." PubMed.gov. National Institute of Health,1 June 2012. Web. 24 Jan. 2013.  .

Kennedy, MD, Martha Nolte, et al. "Good Fats, Bad Fats." Diabetes Education Online.             University of California, San Francisco, 1 Jan. 2013. Web. 24 Jan. 2013.             .

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Marieb, E. N., RN, PhD, & Hoehn, K., MD, PhD. (2007). Chapter 19: the Cardiovascular           System. In Human Anatomy and Physiology (9th ed., pp. 700-701). Glenview, IL:Pearson.

McNeil, CHES, EdD, Michael P., ed. "Good Fats Vs. Bad Fats." Go Ask Alice. Columbia University, 9 Aug. 2012. Web. 24 Jan. 2013. http://goaskalice.columbia.edu/good-vs-bad-fats

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans. 7th ed. Washington, DC: U.S. Government  Printing Office, 2010. Print.

Weil, MD, Andrew. "Q & A Library: Need Omega 9 Fatty Acid?" Dr. Weil.com. Andrew           Weil, MD, 20 Dec. 2012. Web. 24 Jan. 2013.             http://www.drweil.com/drw/u/QAA401214/Need-Omega-9-Fatty-Acid.html.

Whitney, E. & Rolfes, S. (2011). Understanding Nutrition. 12^th Ed. Ch.5, p. 133-171. Belmont, CA: Wadsworth Cengage Learning

21. What's On My Plate?

According to the USDA, MyPlate became the US government’s primary icon of food groups and recommended diet in June of 2011. MyPlate replaced My Pyramid and the food pyramid concept in general. It is supposed to provide a simple way to help people create healthy eating habits that are “consistent with the 2010 Dietary Guidelines for Americans” (USDA, 2013) by using the “visual cue” of the plate icon. I agree that the new icon of the plate symbol is an advantage in practical application to building a meal, but I find it lacking in some important information. There are a lot of changes and not all of them are good, in my opinion.

First of all, one thing that seems to be an egregious omission is the entire concept of fats and sugar from the My Plate picture. I think we can all agree, after last week’s research, that consuming a healthy quantity and quality of lipids is vitally important. Since 1979’s “Hassle-Free Daily Food Guide,” Americans have been given information on how much fat or oil was acceptable in our diet (USDA Center for Nutrition, 2011, June). Information on fats was included on the 1992 Food Pyramid and the 2005 My Pyramid models, both of which clearly demonstrated that fats and oils should be consumed in small amounts. Annual statistics compiled by the US Centers for Disease Control show that more Americans die from heart disease than anything else (US CDC, 2013). Strokes and Diabetes are also in the top ten. Since diet and the consumption of lipids is a huge factor in these illnesses, it seems that dietary reccomendations should provide more information on lipids, not less (like the difference between LDLs and HDLs, which I myself didn’t even know until last week).

Now, it’s clear that the My Plate program was meant to be accessed online (the icon says ChooseMyPlate.gov) and the icon merely references the 2101 Dietary Guidelines for Americans which does include all the information about how much fat is acceptable in a healthy diet. “Getting Started with My Plate” tells users to reference the Guidelines and to look online for more information, such as how to balance calories, foods to increase, foods to reduce, and what to drink. I think having more detailed online data is great, but to me it seems a travesty that the information about fats is eliminated from the icon because I don’t think a lot of people read the entire guideline and not everyone has internet access or even a computer.

Another thing that is missing from the MyPlate icon that was included on the MyPyramid icon is the encouragement to exercise. The MyPyramid stressed the importance of exercise by including a figure climbing the stairs of the pyramid (USDA Center for Nutrition, 2011). Again, the importance of exercise is mentioned on the website and the pamphlet, but it seems that the message is demoted in importance when it gets removed from the icon.

These differences are just what I observed from the visual icons. What’s different about the actual plans?

First of all, the MyPlate places less emphasis on grains, while the Food Pyramid recommended grains as the largest food group. MyPlate shows only ¼ of the plate for grains, emphasizing whole grains, and shows ½ the plate dedicated to fruits and vegetables instead. This is a positive change since many Americans were not getting enough fruits and vegetables (and fiber!) (Anderson, 2009), and as we just learned, an overconsumption of grains can lead to their storage in the body as fats after the saccharides are broken down. But if consumers replace grains with too many starchy vegetables or fruits high in sugar, they will risk the exact same situation.

Another change is the elimination of serving size information. The food pyramid informed us how many servings of each type of food to eat and what a serving size was defined as, whereas MyPlate doesn’t show or talk about number or size of servings. Apparently, nutrition professionals thought this was too confusing and recommended the changes, the assumption being that if consumers eat from a plate nine inches in diameter and don't make huge piles of food, then they are eating a healthy amount of food. It is thought that eliminating serving sizes makes MyPlate simpler to implement and understand, but I measured my “standard” dinner plate and it was 9 ¾ inches. The size of the plate is going to drastically affect the amount of food being eaten, and consumers have to be vigilant in order to be accurate. This seems confusing for a program whose goal was to reduce confusion.

The last change I will discuss is the use of the word “Protien,” which is a nutrient, not an actual food group, and seems out of place. Apparently, the USDA felt that enough people recognized what constitutes protein and knew how to get it in their diets, whether it came from animal sources such as beef or fish, or plant sources like legumes or nuts. The goal was to create something simple that people could interpret according to their own tastes and incorporating all sources.

Many people think MyPlate is an improvement over the pyramids; nutrition experts like Registered Dietitian Becky Hand are thrilled. She says. "If your dinner plate matches up with the four quadrants and one circle, then you’ll have a great start to a balanced and nutrient-filled meal!" (Hand, 2011). I think that the actual plan is great, and a huge improvement (especially in the reduction of grains and increase in fruits and vegetables), but the icon leaves much to be desired and leaves out too much vital information. I understand that it must have been a huge challenge to come up with a picture that represents the plan and is easy to understand, and I think using a plate is a great idea, but I think they left out too much important information. The effectiveness of the plan hinges on two crucial factors: the size of the plate and the ability of people to get the complete information from the internet (or library), which is a huge flaw in my opinion.

Oversimplifying what constitutes a balanced meal can lead consumers to make poor choices. For example, let’s say someone chooses chicken fried steak for their protein, mashed potatoes with gravy and corn for their vegetable, marinated tomatoes for their fruit, whole wheat roll with butter for the grain, drinks a glass of water and has ice cream for their dairy. Since the MyPlate icon doesn’t address fats or sugar at all, the person might think this is a healthy meal, but there is fat or oil in every single item. The potatoes and corn have a high glycemic index and will convert to stored sugar. This person would probably gain weight and be at risk of heart disease before long.

The MyPlate program and icon are supported and endorsed by the American Heart Association and the American Dietetic Association (Hand, 2011) as well as the Journal of the American Medical Association (Mitka, 2011), but Harvard University agrees with me. Harvard’s School of Public Health  (HSPH) published its own “Healthy Eating Plate” because, as their website states, the MyPlate program “still doesn’t go far enough to show people how to make the healthiest choices” (HSPH, 2011). It was no surprise to me to see that HSPH included information on how to use fats and oils, lowered the amount of fruit and raised the amount of vegetables, addressed excluding potatoes and French fries, defined healthy protein, limiting sugar, processed meats, dairy, and sugary drinks. They completely eclipsed the USDA and created a plate-based icon that actually makes sense, and it’s extremely simple to understand as well as being easy to implement. You don’t even need a computer to access extra information, and it clearly states “stay active” at the bottom. Faculty at HSPH even went so far as to “fix” the flaws in the now out-dated Food Pyramid so that people who are used to the old familiar model can receive the most correct information in a format with which they can identify. Instead of overwhelming consumers with a complicated website, the Healthy Eating Plate and Pyramid comes with five “quick tips”: stay active, eat a plant-based diet, pick healthy protein sources, make your grains whole grains, drink water, coffee, or tea, and drink alcohol in moderation, if at all (HSPH, 2011). This seems so simple, surely Americans could all benefit from the HSPH version of a plate-based model.

Since this seems pretty obvious to me, I wondered if any special interest groups had played a role in influencing the structure of MyPlate. Walter Willett, professor of epidemiology and nutrition and chair of the Department of Nutrition at HSPH, said, “Unfortunately, like the earlier U.S. Department of Agriculture (USDA) pyramids, MyPlate mixes science with the influence of powerful agricultural interests, which is not the recipe for healthy eating. The Healthy Eating Plate is based on the best available scientific evidence and provides consumers with the information they need to make choices that can profoundly affect our health and well-being” (Datz, 2011). The food group that seems to be really overemphasized is dairy, and I wasn’t the only one who noticed it. “Calcium is the primary justification for the importance of dairy, but many green vegetables offer just as much calcium as milk, and in a more absorbable form… If science and health were calling the shots, then milk products would simply be absorbed into the protein category as one of many ways to get your essential amino acids, or perhaps into a “calcium” group that would also include dark-green leafy vegetables and fortified dairy alternatives,” reported Ari Levaux in his criticism of MyPlate for a northern Californian newspaper (Levaux, 2011). If our government is so beholden to special interests as to deliver a dietary recommendation that doesn’t give consumers the whole picture and clearly is not an unbiased approach to eating, even while heart disease is the number one killer of our citizens, it does make me fearful as to what else is being perverted by special interests and what else we are not being told. If I’m just a college student and I can see the inconsistencies, how do our leaders account for the limitations of MyPlate? I feel bad for people who aren’t getting the opportunity to learn about things such as the Harvard Healthy Eating Plate. In conclusion, I do not think MyPlate is the “full meal deal” and as per usual, an educated consumer is the best customer.

In the future, I plan to refer to the Healthy Eating Plate in addition to the model I had been following. Up until now, I have been using the food pyramid model designed by nutrition expert Dr. Joel Fuhrman, a doctor who specializes in nutrition-based treatments for obesity and chronic disease (I suffer from a chronic disease related to eating wheat, and Dr. Fuhrman's diet was the first I found that did not feature grains as the most significant food group) . He serves as Director of Research for the Nutritional Research Foundation, and he is the authour of "Eat To Live", a book about nutrition origianlly published in 2003. Dr. Fuhrman’s Nutritarian Pyramid is based on nutrient-dense foods that have shown consistent health benefits in scientific studies (see picture, attached)(Fuhrman, 2004). His concept vastly predates both the USDA and the HSPH models (and was not influenced by agribusiness, either). After they were relased, he updated his pyramid to reflect the popular plate-based format. You can see that his version and the HSPH version are quite similar with regard to plate content, although Dr. Fuhrman does not specifically address exercise or drinks on his plate.

How do you think exploring this topic will change the way you eat? Do you think any of this will have an impact on the average American? Do you think you would try to educate your peers? How?

 

BIBLIOGRAPHY

USDA. (2013, January 30). My Plate. Retrieved January 30, 2013, from USDA National Agricultural Library website: http://fnic.nal.usda.gov/dietary-guidance/myplatefood-pyramid-resources/ usda-myplate-food-pyramid-resources

USDA Center for Nutrition. (2011, June). A Brief History of USDA Food Guides. Retrieved January 30, 2013, from Choose My Plate website: http://www.choosemyplate.gov/food-groups/downloads/MyPlate/ABriefHistoryOfUSDAFoodGuides.pdf

US CDC (Ed.). (2013, January 11). Leading Causes of Death. Retrieved January 30, 2013, from Centers For Disease Control and Prevention Fast Stats website: http://www.cdc.gov/nchs/fastats/lcod.htm

Anderson, J., Baird, P., Davis, R., Jr., Ferreri, S., Knudtson, M., Koraym, A., . . . Williams, C. (2009). Health benefits of dietary fiber. Retrieved January 30, 2013, from National Fiber Council website: http://www.nationalfibercouncil.org/pdfs/Fiber_Review_Paper.pdf

Hand, B., & Nichols, N. (2011, June). Out with the Pyramid, In with the Plate. Retrieved January 30,2013, from Spark People website: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=425

Mitka, M. (2011, June 2). New Nutritional Icon Steps up to the Plate. Retrieved January 30, 2013, from News@JAMA website: http://newsatjama.jama.com/2011/06/02/new-nutritional-icon-steps-up-to-the-plate/

Harvard School of Public Health (HSPH)(Ed.). (2011). Healthy Eating Plate and Healthy Eating Pyramid: The Bottom Line. Retrieved January 30, 2013, from Harvard University: Nutrition Source website: http://www.hsph.harvard.edu/nutritionsource/pyramid/

Datz, Todd. (2011, September 14). Harvard serves up its own "Plate". Retrieved January 31, 2013, from Harvard Gazette website: http://news.harvard.edu/gazette/story/2011/09/harvard-serves-up-its-own-plate/

Levaux, A. (2011, June 16). Got special interest? Retrieved January 31, 2013, from North Coast Journal website: http://www.northcoastjournal.com/food/2011/06/16/got-special-interest/

Fuhrman, J. (2004). Dr. Fuhrman's Nutrition Pyramid. Retrieved February 1, 2013, from How To Live For Life website: http://www.drfuhrman.com/library/foodpyramid.aspx