+ Food Fads: Whats the evidence? Shelby Grace Dowdell, RD BScFN - - PowerPoint PPT Presentation
+ Food Fads: Whats the evidence? Shelby Grace Dowdell, RD BScFN Robarts Research Institute, Western University + What is a Registered Dietitian? Accredited undergraduate program Accredited internship or practicum very competitive
Shelby Grace Dowdell, RD BScFN Robarts Research Institute, Western University
Accredited undergraduate program Accredited internship or practicum – very competitive Registration examination Member of the College of Dietitians of Ontario The term “Nutritionist” is not regulated in Ontario! Look for the RD credentials
Popular trends in food Usually short-term Not evidence-based Often endorsed by public figures
Consumption of food in liquid form
Lacks variety – may lack certain
Does not “work” your gut Chopped liver? Weight loss? Not sustainable
What claims have you heard?
Cures dry skin and functions as a sunscreen Raises good cholesterol Lowers bad cholesterol Kills harmful bacteria and pathogens in the body Boosts brain function in Alzheimer’s patients Burns body fat
Type of Fat Grams of Saturated Fat (per 1 Tablespoon
Grams of Trans Fat (per 1 Tablespoon or 15mL) Grams of Unsaturated Fat (per 1 Tablespoon
Olive oil 1.9 11.4 Canola oil 1.0 0.3 13.0 Avocado oil 1.6 11.9 Safflower oil 1.0 0.1 12.2 Sunflower oil 1.4 12.4 Soybean 2.2 0.2 11.1 Butter, regular 7.4 0.7 3.5 Coconut oil 11.9 0* 1 Lard 5.2 0.2 7.3 Palm oil 6.7 6.3 Shortening 2.8 11
Present in coconut oil, palm kernel oil and dairy fats Fatty acids 6-12 carbon atoms in length Digested differently from other fatty acids More satiating compared to long chain fatty acids? Weight loss? More research is needed!
Good sources of protein Good sources of fibre Seeds contain omega-3 fatty acids (unsaturated) Ground flaxseed better absorption of omega 3’s
Food Serving Size Grams of Protein Grams of Fibre Grams of Unsaturated Fat
Chia seeds 60 mL (1/4 cup) 7 15 11 Flaxseeds (ground) 60 mL (1/4 cup) 5 8 10 Flaxseeds (whole) 60 mL (1/4 cup) 8 12 15 Quinoa 125 mL (1/2 cup) 4 3 1
Offer health benefits beyond basic needs May help reduce risk of disease Contain “bioactive compounds” Examples: omega-3 fatty acids in fish, plant sterols in
Various types of “milk” – cow’s, goat’s, almond, cashew,
Consider protein content Consider calcium content Consider vitamin D content
Food Serving Size Grams of Protein Calcium Content Vitamin D Content
Almond beverage 250 mL (1 cup) 1.6 312 mg 2.1 mcg Cashew beverage 250 mL (1 cup) 0.5 223 mg 2.0 mcg Coconut milk* (Raw) 60 mL (1/4 cup) 0.7 10 mg 0 mcg Cow’s milk 250 mL (1 cup) 8.7 322 mg 2.6 mcg Goat’s milk (enriched) 250 mL (1 cup) 9.2 345 mg 2.5 mcg Rice beverage 250 mL (1 cup) 0.7 319 mg 2.2 mcg Soy beverage 250 mL (1 cup) 6.7 316 mg 2.2 mcg
Daily calcium recommendations (19-50yrs) 1000 mg Daily vitamin D recommendations (9-70yrs) 15 mcg (600 IU)
*Coconut milk should not be used regularly as a milk substitute due to its low protein and vitamin content, and high saturated fat content (6 grams saturated fat per 60 mL).
Glucose (dextrose), fructose and galactose Very little difference in digestion Blood vessels cannot tell the difference “Natural sugar” is not better Sugar, brown, cane and beet sugar, high fructose corn syrup,
Comes from the turmeric root, similar to ginger root Often used as a food colouring (curry, mustard) Used for thousands of years to treat various ailments in different
Active ingredient: curcumin (polyphenol) Anti-inflammatory and antioxidant properties No regulated dosage – need more research! Not safe in pregnancy or during breastfeeding Caution: People with gallstones, bleeding disorders or taking
Advice: use a variety of spices in your daily cooking to enhance
High fat diet, with little to no carbohydrate intake Appropriate for specific populations (e.g. patients with epilepsy) Brain only uses glucose for energy Need 120 – 130 grams carbohydrates daily to function optimally
Not sustainable and very restrictive – carbs are everywhere! Can be very dangerous in certain populations (e.g. patients with
Focus on low Glycemic Index (GI) carbohydrates rather than
Is the website promising a quick fix or a miracle cure? Do I have reasons to mistrust the person, organization or company that
Are they trying to sell me something instead of educate me on how to
Are the website writers unqualified to be giving me nutrition
Do they have facts that sound too good to be true? Does the information come from personal opinions rather than
Is the content missing reviews or verification by medical experts? Are the website claims based on a single study that may draw the
About Cholesterol, American Heart Association, www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About- Cholesterol_UCM_001220_Article.jsp#.WgXvb_lSy1t. “All About Quinoa.” All About Quinoa - Eat Right Ontario, 10 May 2017, www.eatrightontario.ca/en/Articles/ Cooking-And-Food/Grain-Products/All-About-Quinoa.aspx. Alexandrou, Elena, Gene R. Herzberg, and Matthew D. White. 2007. High-level medium-chain triglyceride feeding and energy expenditure in normal-weight women. Canadian journal of physiology and pharmacology 85, (5) (05): 507-513, https://www.lib.uwo.ca/cgi-bin/ezpauthn.cgi?url=http:// search.proquest.com/docview/221681128?accountid=15115 (accessed November 10, 2017). Berg, Jeremy M. “Each Organ Has a Unique Metabolic Profile.” Biochemistry. 5th edition, U.S. National Library of Medicine, 1 Jan. 1970, www.ncbi.nlm.nih.gov/books/NBK22436/. “Busting Superfoods - Episodes - Marketplace.” CBCnews, CBC/Radio Canada, 9 Mar. 2017, www.cbc.ca/ marketplace/episodes/2017-2018/busting-superfoods. Canada, Health. Vitamin D and Calcium: Updated Dietary Reference Intakes. Government of Canada, 22
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Canada’s Food Guide Serving = ½ fruit 11.7 grams unsaturated fats per serving 2.1 grams saturated fats per serving 6.7 grams fibre per serving
“Cleansing” the bowel Medicinal laxatives, herbal products, “detoxification diets” Little to no evidence May cause harm Not recommended
Cholesterol is contained in the yolk – 179mg 80% of cholesterol in body produced by organs 20% of cholesterol in body is affected by food Healthy person one whole egg per day (300mg/day*) High cholesterol, diabetes or heart disease two whole
Lack of food intake for an extended period of time Long-term data unknown Nutrient dense, 25% calorie restriction = reduced blood
Many variations 5:2, alternate day fasting, every third day,
Ramadan fasting led to lower blood pressure, blood glucose,
Animal research Reduced the risk of diabetes and lowered
Human research is promising Not for everyone headaches, fatigue, irritability Danger: growing children and teenagers, pregnant and
Must ensure calorie and nutrient intake are sufficient (need
Fasting should be monitored by a Registered Dietitian, with
Prebiotics are basically food for probiotics Probiotics are good bacteria that make up a healthy
Different recommendations depending on condition (e.g.
Probiotic App: The Clinical Guide to Probiotic Supplements Probiotic App Online Form: http://www.probioticchart.ca/