(This blog is in continuation of first blog in this thread Story of THE FOOD WE CONSUME (1/3))
In 1827, William Prout, a British
physician first proposed that humans need three macronutrients to survive:
these were later named as Carbohydrates, Fats and Proteins. Since then there is
a constant debate trying to figure out exactly how much of each of these
nutrients will optimize our health. During the process of digestion,
carbohydrates (sugar units) are broken down and converted into glucose, which
can then be metabolized by the body to produce usable energy as adenosine
triphosphate (ATP). If energy demands are low, glucose can be stored as adipose
tissue or fat. Dietary proteins are also broken down into amino acids, which
can be used to build and repair lean tissues in body and other important
functions. They can be also used for energy and when consumed in excess are
stored. Dietary fats can also be broken down and are energy dense and when
consumed in excess are stored as adipose tissues. For reference, Fats (nine
calories per gram), alcohol (seven calories per gram), carbohydrates (four
calories per gram) and proteins (four calories per gram). Any calories that
aren’t converted into usable energy by body in form of ATP is stored in the
body for later use as adipose tissue. The main role of adipose tissue is to
store energy in the form of fat, although it also cushions and insulates the
body. A healthy body needs to maintain a balance of these nutrients and calories.
There is a need to shift back the
focus from the Nutrients to the real Food, as this has left us confused what is
good or bad and essential or optional. We are living in a modern food
environment that fails to support our health. What we see is not real and what
is real is kept hidden, such are the marketing techniques adopted by most food companies.
We today prefer buying a can of packaged juice (average twelve months of
self-life) instead of a fresh fruit (approx. one-week of shelf-life) from the
same supermarket. Some diabetics avoid direct forms of natural sugar like sugar
from fruits which is completely safe compared to factory refined sugar. Many
prefer a bottle of coke to quench the thirst instead of regular plain water. In
order to please their customers, stores are even offering pre-cut fruits and
vegetable. These options may look appealing and convenient from outside, but could
be actually dangerous for our long term health. Many of nutrients are lost in
the long process of cutting, packaging and transporting of these cut foods and
further they are usually wrapped into substandard plastic bags which may lead
to leaching of toxins into food.
Most of the processed and
preserved food we eat outside usually lacks nutrients essential for our body yet
they contain high amount of calories. The balance between food intake and
energy expenditure is disrupted, and body’s ability to store energy as fat
becomes maladaptive. Obesity is an
epidemic that the World Health Organization has termed as “a worldwide public
health crisis”. For those who are trying to loose excess of weight, finding the
right balance of energy consumption and energy expenditure must be a priority.
This can be achieved by consuming lower calories, burning more calories through
exercise, or a combination of both.
When we talk about long term
health, the quality of food matters just as much as calorie consumption. Within
each category of macronutrients, we need to choose food that will support our
health, rather than working against it. We need to clearly understand one
thing, that what we eat becomes a part of our body. Everything we consume
becomes our body, such is the brilliance of our existence. The home-cooked food,
moderately processed in hygienic conditions using fresh natural ingredients, is
undoubtedly the best meal we can consume. Occasional exposure to restaurants,
junk food, packaged food can be excused to satiate our cravings. They say, your
health is in your hands. It’s completely in our hands, what we are going to
feed us. My mantra is simple: Eat
healthy to stay healthy! Now the challenge is to understand what is genuinely healthy.
To develop healthy eating habits,
we need to shift focus from nutrition to category of foods. Popular diet trends
encourage to drastically reduce carbohydrates in diet, even to point of
limiting intake of fresh fruits and suggest free consumption of protein and
fats. A diet rich in animal protein without any whole grain or not enough
fruits and vegetables could leave us with serious problems in long term. The
category of carbohydrates has a wide spectrum of food to choose from. Whole
grains like brown rice and rolled oats are carbohydrates that provide our
bodies with a usable source of energy and bound together in the same food is
significant amount of fiber, which slows the release of glucose from that food
into the bloodstream.
The glycemic index of a food is
the measure of speed at which glucose is released into the blood stream after
it is digested. A whole grain like brown rice or quinoa will result in a slower
release of glucose and a more muted insulin response. On the other hand, a food
that’s high in refined carbohydrate like white bread or soda, will lead to a
more rapid release of glucose into the blood. And in response to this body
releases a large amount of insulin, the hormone in our body that lowers blood
sugar. Because of spike of glucose and insulin, it leads to less stable blood
sugar levels; eating food that are refined, especially highly processed carbohydrates,
can result an earlier return of hunger and a tendency to overeat. The glycemic
index of a food is lower when the food contains fiber or when it’s eaten in
combination with protein foods and food containing dietary fats. Eating food that has low glycemic index is especially important for
people struggling to manage their weight and blood sugar levels, but in general
it is a good idea for even a healthy person to choose such a diet.
Protein rich food including
animal and plant based proteins can also vary enormously in their quality and
thus their implication on our long term health. Proteins are said to as
building blocks for the lean tissue in our body. There are 20 types of amino
acids needed by our body but only nine are essential. This means our body can’t
make enough of these nine amino acids and we consume them through our food.
Animal source of protein like
Fish and eggs are said to provide all these essential amino acids to the level
that they are called complete protein sources. Whereas plan based proteins
sources like lentils, nuts and tofu tend to be incomplete source of protein. It
may seem that plant based proteins are nutritionally inferior to animal based
proteins but the fact is that health benefits of substituting plant based diet
far outweighs than the risk of falling short on a few amino acids. Meals that contain vegetarian sources of
protein also contain more fiber and less fat (saturated fat) compared to animal
protein. Excess consumption of saturated fat can lead to high level of LDL
cholesterol. Thus, moderating our intake of red meat is a sensible idea. So if
you are thinking of a low carb, high protein diet to reduce weight, it’s
important to pay attention to kinds of proteins that are being consumed and in
what quantities. Processed meat often contain nitrates used as a preservative,
which can damage blood vessels and block arteries. These meats also tend to be
high in sodium, which can contribute to high blood pressure.
For decades, dietary fats were
considered as major contributor for the obesity epidemic. Despite measures to
reduce or eliminate fats the epidemic continues. This led to increased
availability of fat free and reduced fat food. Today, there is a rising
awareness about good fat and bad fat and its importance for our body. Dietary
fats can be divided into two families, the saturated and unsaturated fats.
Saturated fats get their name from the fact that fatty acids are saturated with
hydrogen molecules, thus, they are densely packed together and tend to be solid
at room temperature (animal fats like lard and butter). In contrast, fatty
acids that make unsaturated fats possess double bond between carbon atoms that
cause the chains to be less saturated with hydrogen, thus, they don’t pack
together leaving most them in liquid state at room temperature. Omega 3 fatty
acids are a special kind of unsaturated fatty acid with double bonds in
specific position of hydrocarbon chain. They are found in high concentration in
fish oil and also to some degree in nuts, flax seeds and other vegetable oils.
Omega 3 fatty acids are only kind of fatty acids human body cannot make, they
are essential for our health and need to be consumed through the food we eat.
Unsaturated fatty acids can be
naturally occurring like in Olive oil, nuts, avocado. Or they can be chemically
manipulated to become unsaturated. These are fats found in margarine and some
oils that are often used for repeated cooling and reheating in deep frying
machines like the ones used in many fast food outlets. The problem with
chemically engineered unsaturated fats is that the chemical bonds between
carbon atoms are less stable, so they can slip into trans orientation instead
of cis orientation. And this is how we got the name trans fats. Trans fats are
problematic for our health because they increase amount of LDL cholesterol in
blood and lower amount of HDL cholesterol, the good cholesterol in blood. Trans
fat promote formation of arterial plaques and increase risk of heart diseases.
An ideal diet for fats would be to enjoy reasonable amount of food that
contain naturally occurring unsaturated fats (like olive oil, nuts, avocado),
avoid all foods containing trans fats and limit intake of red meats that are
high in saturated fats.
Next Blog: Story of THE FOOD WE CONSUME (3/3)
No comments:
Post a Comment