The Science Of Good Vs. Bad Nutrients

Good Vs Bad Macro Nutrients

Processed foods are poisonous. Adopt a restricted whole food diet, and you will live longer. Don't eat more good nutrients, eat less of the bad high calorie ones!

Water

EXTREMELY IMPORTANT - UNLIMITED (Essential) Caution in adding for taste! Restrict sweetening.

Carbohydrates

  1. monosaccharides
    • glucose (Craved nutrient) LIMIT
    • fructose (Craved but involved with fatty liver decease and not need by the brain and get stored as vercerial fat - NOT good! AVOID)
  2. disaccharides
  3. oligosaccharides Most significant source of dietary Fiber. 50g per day.

FOS (Fructo-oligosaccharides) and inulin are present in Jerusalem artichoke, burdock, chicory, leeks, onions, and asparagus. They are considered soluble dietary fibre. Inulin is a significant part of the daily diet of most of the world’s population. These compounds cannot be digested in the human small intestine, and instead pass through to the large intestine, where they promote the growth of Bifidobacteria, which are beneficial to gut health.

Fructans are another source of prebiotic soluble dietary fibers which can be digested to produce butyrate. They are often found in the soluble fibers of foods which are high in sulfur, such as the allium and cruciferous vegetables. Sources of fructans include wheat (although some wheat strains such as spelt contain lower amounts), rye, barley, onion, garlic, Jerusalem and globe artichoke, asparagus, beetroot, chicory, dandelion leaves, leek, radicchio, the white part of spring onion, broccoli, brussels sprouts, cabbage, fennel and prebiotics, such as fructooligosaccharides (FOS), oligofructose, and inulin.

Dietary fiber, or roughage, consists of non-starch polysaccharides and other plant components such as cellulose, resistant starch, resistant dextrins, inulin, lignins, chitins (in fungi), pectins, beta-glucans, and oligosaccharides.

FODMAP stands for "fermentable oligo-, di-, mono-saccharides and polyols" .

These are short-chain carbs that are resistant to digestion. Instead of being absorbed into your bloodstream, they reach the far end of your intestine where most of your gut bacteria reside.

Your gut bacteria then use these carbs for fuel, producing hydrogen gas and causing digestive symptoms in sensitive individuals.

Soluble fiber is found in varying quantities in all plant foods, including:

Sources of insoluble fiber include:

Butyric acid is metabolized by mitochondria, particularly in colonocytes and by the liver, to generate adenosine triphosphate (ATP) during fatty acid metabolism. Among the short-chain fatty acids, butyrate is the most potent promoter of intestinal regulatory T cells in vitro and the only one among the group that is an HCA2 ligand. It has been shown to be a critical mediator of the colonic inflammatory response. It possesses both preventive and therapeutic potential to counteract inflammation-mediated ulcerative colitis and colorectal cancer.

Ketone bodies are the water-soluble molecules (acetoacetate, beta-hydroxybutyrate, and the spontaneous breakdown product of acetoacetate, acetone) containing the ketone group that are produced by the liver from fatty acids during periods of low food intake (fasting), carbohydrate restrictive diets, starvation, prolonged intense exercise, alcoholism, or in untreated (or inadequately treated) type 1 diabetes mellitus. The liver itself cannot utilize these molecules for energy, so the ketone bodies are released into the blood for use by peripheral tissues including the brain.

Ketosis is a metabolic state characterized by elevated levels of ketone bodies in the blood or urine. When ketosis is induced by carbohydrate restriction, it is sometimes referred to as nutritional ketosis. A low-carbohydrate, moderate protein diet that can lead to ketosis is called a ketogenic diet. Ketosis is well-established as a treatment for epilepsy and is also effective in treating type 2 diabetes. The possible effect on a range of neurological diseases, metabolic syndrome, cancer, and other conditions is currently under investigation. Metabolic syndrome is a clustering of at least three of the five following medical conditions: abdominal obesity, high blood pressure, high blood sugar, high serum triglycerides, and low serum high-density lipoprotein (HDL).

  1. polysaccharides

Proteins

Fats

Lipoic acid is an organosulfur compound derived from C8 caprylic acid (octanoic acid). A non-essential dietary compound that is essential for aerobic metabolism. The mechanism and action of lipoic acid (LA) when supplied externally to an organism is controversial.

LA is able to scavenge reactive oxygen and reactive nitrogen species in a biochemical assay due to long incubation times, but there is little evidence this occurs within a cell or that radical scavenging contributes to the primary mechanisms of action of LA. Recent findings suggest therapeutic and anti-aging effects are due to modulation of signal transduction and gene transcription, which improve the antioxidant status of the cell. However, this likely occurs via pro-oxidant mechanisms, not by radical scavenging or reducing effects. RLA may function in vivo like a B-vitamin and at higher doses like plant-derived nutrients, such as curcumin, sulforaphane, resveratrol, and other nutritional substances that induce phase II detoxification enzymes, thus acting as cytoprotective agents.

Dietary supplementation in doses from 200–600 mg are likely to provide up to 1000 times the amount available from a regular diet. Gastrointestinal absorption is variable and decreases with the use of food. It is therefore recommended that dietary LA be taken 30–60 minutes before or at least 120 minutes after a meal. Maximum blood levels of LA are achieved 30–60 minutes after dietary supplementation, and it is thought to be largely metabolized in the liver.

      1. C9:0 Pelargonic acid
      2. C10:0 Capric acid
      3. C11:0 Undecylic acid
      4. C12:0 Lauric acid
      5. C13:0 Tridecylic acid
      6. C14:0 Myristic acid
      7. C15:0 Pentadecylic acid
      8. C16:0 Palmitic acid
      9. C17:0 Margaric acid
      10. C18:0 Stearic acid
      11. C19:0 Nonadecylic acid
      12. C20:0 Arachidic acid
      13. C21:0 Heneicosylic acid
      14. C22:0 Behenic acid
      15. C23:0 Tricosylic acid
      16. C24:0 Lignoceric acid
      17. C25:0 Pentacosylic acid
      18. C26:0 Cerotic acid
      19. C27:0 Carboceric acid
      20. C28:0 Montanic acid
      21. C29:0 Nonacosylic acid
      22. C30:0 Melissic acid
      23. C31:0 Hentriacontylic acid
      24. C32:0 Lacceroic acid
      25. C33:0 Psyllic acid
      26. C34:0 Geddic acid
      27. C35:0 Ceroplastic acid
      28. C36:0 Hexatriacontylic acid
      29. C37:0 Heptatriacontylic acid
      30. C38:0 Octatriacontylic acid
      31. C39:0 Nonatriacontylic acid
      32. C40:0 Tetracontylic acid

Foods containing monounsaturated fats reduce low-density lipoprotein (LDL) cholesterol, while possibly increasing high-density lipoprotein (HDL) cholesterol

Facts about monounsaturated fats

Avocado

Canola oil

Olive oil

Safflower oil (high oleic)

Sunflower oil

Peanut oil and butter

Sesame oil

Only two fatty acids are known to be essential for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid)


Good Vs. Bad Micro Nutrients

Vitamins

Some vitamins have documented acute or chronic toxicity at larger intakes, which is referred to as hypertoxicity. Tolerable upper intake levels (ULs) for those vitamins which have documented toxicity (see table)

  1. Vitamin A
  2. Vitamin B1
  3. Vitamin B2
  4. Vitamin B3
  5. Vitamin B5
  6. Vitamin B6
  7. Vitamin B7
  8. Vitamin B9
  9. Vitamin B12
  10. Vitamin C
  11. Vitamin D
  12. Vitamin E
  13. Vitamin K

Minerals

  1. Potassium
  2. Chlorine
  3. Sodium
  4. Calcium
  5. Phosphorus
  6. Magnesium
  7. Iron
  8. Zinc
  9. Copper
  10. Iodine
  11. Chromium
  12. Molybdenum
  13. Selenium
  14. Cobalt

Health effects of dietary carbohydrate restriction

Source: Low-carbohydrate diet

Low-carbohydrate diets may miss the health advantages – such as increased intake of dietary fiber – afforded by high-quality carbohydrates found in legumes and pulses, whole grains, fruits, and vegetables. Disadvantages of the diet might include halitosis, headache and constipation, and in general the potential adverse effects of carbohydrate-restricted diets are under-researched, particularly for possible risks of osteoporosis and cancer incidence.

Carbohydrate-restricted diets can be as effective as low-fat diets in helping achieve weight loss over the short term when overall calorie intake is reduced. An Endocrine Society scientific statement said that "when calorie intake is held constant [...] body-fat accumulation does not appear to be affected by even very pronounced changes in the amount of fat vs carbohydrate in the diet."[In the long term, effective weight loss or maintenance depends on calorie restriction, not the ratio of macronutrients in a diet. The reasoning of diet advocates that carbohydrates cause undue fat accumulation by increasing blood insulin levels, and that low-carbohydrate diets have a "metabolic advantage", is not supported by clinical evidence. Further, it is not clear how low-carbohydrate dieting affects cardiovascular health, although two reviews showed that carbohydrate restriction may improve lipid markers of cardiovascular disease risk.

Carbohydrate-restricted diets are no more effective than a conventional healthy diet in preventing the onset of type 2 diabetes, but for people with type 2 diabetes, they are a viable option for losing weight or helping with glycemic control. There is limited evidence to support routine use of low-carbohydrate dieting in managing type 1 diabetes. The American Diabetes Association recommends that people with diabetes should adopt a generally healthy diet, rather than a diet focused on carbohydrate or other macronutrients.

An extreme form of low-carbohydrate diet – the ketogenic diet – is established as a medical diet for treating epilepsy. Through celebrity endorsement during the early 21st century, it became a fad diet as a means of weight loss, but with risks of undesirable side effects, such as low energy levels and increased hunger, insomnia, nausea, and gastrointestinal discomfort. The British Dietetic Association named it one of the "top 5 worst celeb diets to avoid in 2018".

Caloric Restriction and Longevity

SOURCE: https://www.nia.nih.gov/health/calorie-restriction-and-fasting-diets-what-do-we-know

You may have heard about calorie restriction and fasting diets and wondered why they're getting so much attention in the news. Aren't they just other terms for dieting to lose weight?

No, they're not. Calorie restriction means reducing average daily caloric intake below what is typical or habitual, without malnutrition or deprivation of essential nutrients. In a fasting diet, a person does not eat at all or severely limits intake during certain times of the day, week, or month. A practical effect of a fasting diet may be fewer calories because there is less time for regular eating.

These eating patterns are being studied as possible ways to maintain good health and live longer. They are not temporary weight-loss plans. Interest in their potential health and aging benefits stems from decades of research with a variety of animals, including worms, crabs, snails, fruit flies, and rodents. In many experiments, calorie-restricted feeding delayed the onset of age-related disorders and, in some studies, extended lifespan.

Given these results in animals, researchers are studying if and how calorie restriction or a fasting diet affects health and lifespan in people. Many studies have shown that obese and overweight people who lose weight by dieting can improve their health. But scientists still have much to learn about how calorie restriction and fasting affect people who are not overweight, including older adults. They also don't know whether these eating patterns are safe or even doable in the long run. In short, there's not enough evidence to recommend any such eating regimen to the public.

What Are the Different Forms of Calorie Restriction and Fasting?

Calorie restriction is a consistent pattern of reducing average daily caloric intake, while fasting regimens primarily focus on the frequency of eating. The fasting diet may or may not involve a restriction in the intake of calories during non-fasting times.

There are a variety of fasting diets, sometimes called "intermittent fasting." You may have read about:

  • Time-restricted feeding—Meals are consumed within a limited number of hours (such as 6-8 hours) each day, with nothing consumed during the other hours.
  • Alternate-day fasting—Eating is unrestricted every other day, and no or minimal calories can be consumed on the days in between.
  • 5:2 eating pattern—Eating is unrestricted for 5 straight days each week, followed by 2 days of restricted caloric intake.
  • Periodic fasting—Caloric intake is restricted for multiple consecutive days, such as 5 days in a row once a month, and unrestricted on all other days.

What's the Evidence from Animal Studies?

More animal research has been done on calorie restriction than on fasting. In some experiments, calorie restriction is also a form of fasting because the lab animals consume all their daily allotted food within hours and go many more hours without any food.

In these studies, when rodents and other animals were given 10 percent to 40 percent fewer calories than usual but provided with all necessary nutrients, many showed extension of lifespan and reduced rates of several diseases, especially cancers. But, some studies did not show this benefit, and in some mouse strains, calorie restriction shortened lifespan rather than extending it.

In the worm C. elegans, a fasting diet increased lifespan by 40 percent. A study with fruit flies found that calorie restriction—but not intermittent fasting—was associated with living longer. One study of male mice found that lifelong alternate-day fasting increased longevity, mainly by delaying cancer occurrence rather than slowing other aging processes.

Two National Institute on Aging (NIA)-supported studies in rhesus monkeys sought to find out whether the benefits of calorie restriction are seen in longer-lived species. In both studies, the monkeys were kept on a calorie-restriction diet (30 percent fewer calories than for monkeys in the control groups) for more than 20 years. Although there were differences between the two studies—including monkey breed and type of food—both provided evidence that calorie restriction reduced the incidence of age-related conditions, such as cancer, heart disease, and diabetes. One study found an extension of lifespan, while the other did not. Many of the monkeys are still alive, so the full impact of calorie restriction on their maximum lifespan has yet to be determined.

What's the Evidence from Human Studies of Calorie Restriction?

Some study results suggest that calorie restriction may have health benefits for humans, but more research is needed before we understand its long-term effects. There are no data in humans on the relationship between calorie restriction and longevity.

Some people have voluntarily practiced extreme degrees of calorie restriction over many years in the belief that it will extend lifespan or preserve health. Studies on these individuals have found markedly low levels of risk factors for cardiovascular disease and diabetes. The studies have also found many other physiologic effects whose long-term benefits and risks are uncertain, as well as reductions in sexual interest and the ability to maintain body temperature in cold environments. These people generally consume a variety of nutritional supplements, which limits knowing which effects are due to calorie restriction versus other factors.

To conduct a more rigorous study of calorie restriction in humans, NIA supported a pioneering clinical trial called Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy (CALERIE).

In CALERIE, 218 young and middle-aged, normal-weight or moderately overweight adults were randomly divided into two groups. People in the experimental group were told to follow a calorie-restriction diet for 2 years, while those in the control group followed their usual diet.

The study was designed to have participants in the experimental group eat 25 percent fewer calories per day than they had regularly consumed before the study. Although they did not meet this target, they reduced their daily caloric intake by 12 percent and maintained, on average, a 10 percent loss in body weight over 2 years. A follow-up study 2 years after the intervention ended found that participants had sustained much of this weight loss.

It's important to note that calorie-restriction regimens are not starvation diets. The weight loss achieved with calorie restriction in the CALERIE trial resulted in body weights within the normal or overweight range.

Compared to participants in the control group, those in the calorie-restriction group had reduced risk factors (lower blood pressure and lower cholesterol) for age-related diseases such as diabetes, heart disease, and stroke. They also showed decreases in some inflammatory factors and thyroid hormones. There is some evidence that lower levels of these measures are associated with longer lifespan and diminished risk for age-related diseases. Moreover, in the calorie-restricted individuals, no adverse effects (and some favorable ones) were found on quality of life, mood, sexual function, and sleep.

The calorie-restriction intervention did cause slight declines in bone density, lean body mass, and aerobic capacity (the ability of the body to use oxygen during exercise). However, these declines were generally no more than expected based on participants' weight loss. Other short-term studies have found that combining physical activity with calorie restriction protects against losses of bone, muscle mass, and aerobic capacity.

Some CALERIE participants also experienced brief episodes of anemia (diminished number of circulating red blood cells that carry oxygen through the body). Overall, these findings indicate that while the degree of calorie restriction in CALERIE is safe for normal-weight or moderately obese people, clinical monitoring is recommended.

What's the Evidence from Human Studies of Fasting?

Most research to date has focused on the weight-loss aspect of fasting, primarily in obese people, and only a few small clinical trials have been conducted. More work is needed to determine which, if any, types of fasting diets have long-term benefits.

Observational studies have been conducted in people who practice fasting in one form or another. In an observational study, the investigator does not determine the treatment to offer and does not randomize subjects into a control group or experimental group. Instead, the investigator records data from real-life situations.

For example, one observational study compared people who routinely fasted (as part of a religious practice or for another reason) to those who did not fast. It found that those who routinely fasted were less likely to have clogged arteries or coronary artery disease. However, the study did not control for other factors that could have affected the results, such as the kind of diet, quality of food consumed, or use of nutritional supplements.

How Does Calorie Restriction or Fasting Work?

After decades of research, scientists still don't know why calorie restriction extends lifespan and delays age-related diseases in laboratory animals. Do these results come from consuming fewer calories or eating within a certain timeframe? Are the results affected by the diet's mix of nutrients?

Several studies have focused on what occurs inside the body when caloric intake is restricted. In laboratory animals, calorie restriction affects many processes that have been proposed to regulate the rate of aging. These include inflammation, sugar metabolism, maintenance of protein structures, the capacity to provide energy for cellular processes, and modifications to DNA. Another process that is affected by calorie restriction is oxidative stress, which is the production of toxic byproducts of oxygen metabolism that can damage cells and tissues.

Several of these processes were similarly affected by calorie restriction in the human CALERIE trial. However, we do not yet know which factors are responsible for calorie restriction's effects on aging or whether other factors contribute.

Research supported by NIA has also focused on the effects of intermittent fasting. During fasting, the body uses up glucose and glycogen, then turns to energy reserves stored in fat. This stored energy is released in the form of chemicals called ketones. These chemicals help cells—especially brain cells—keep working at full capacity. Some researchers think that because ketones are a more efficient energy source than glucose, they may protect against aging-related decline in the central nervous system that might cause dementia and other disorders.

Ketones also may inhibit the development of cancer because malignant cells cannot effectively obtain energy from ketones. In addition, studies show that ketones may help protect against inflammatory diseases such as arthritis. Ketones also reduce the level of insulin in the blood, which could protect against type 2 diabetes.

But too many ketones in the blood can have harmful health effects. This is one of the reasons researchers want to understand more about how calorie restriction diets work before recommending them.

Why the Science Is Uncertain

Despite a lot of research on calorie restriction and fasting, there are no firm conclusions about the benefits for human health. Here's a summary of the reasons why:

  • Most of the relevant studies have been conducted in laboratory and animal models, from yeast cells to primates. These findings do not necessarily apply to humans.
  • Most clinical trials with humans have been short (a few weeks or months), conducted in overweight subjects, and focused on weight loss rather than aging processes. The longest trial so far (CALERIE) lasted 2 years, which isn't long enough to learn about the long-term health effects of calorie restriction.
  • These clinical trials have typically recruited adults age 60 or younger, so the results don't necessarily apply to children or people older than age 60.
  • A tremendous number of organic and chemical processes keep the human body functioning. Researchers must sort out how these processes are affected under different dietary conditions.
  • Humans are quite different from each other in terms of gender, size, age, genetics, environment, lifestyle, and other factors. An eating pattern that's found to help one person might not have the same effect on another.
  • With animal studies, the researcher provides the food so knows how much has been eaten and when. This kind of reliable evidence is harder to obtain in human studies. Although new techniques can objectively measure overall caloric intake, it is still challenging to get accurate reports of diet information from individuals going about their lives.

What's Next in Research?

Most calorie-restriction and fasting-diet studies have been in younger people, but researchers are beginning to study older adults. A clinical trial conducted by NIA is testing the 5:2 diet in obese people, age 55 to 70, with insulin resistance. (This is a condition in which cells do not respond normally to the hormone insulin. This can lead to serious diseases such as diabetes.) People in the experimental group can eat at will for 5 days, and then for 2 consecutive days are restricted to 500 to 600 calories per day. The experiment is designed to find out how 8 weeks of the 5:2 diet, compared to a regular diet, affects insulin resistance and the brain chemicals that play a role in Alzheimer's disease.

In the coming years, researchers will continue to explore many unresolved questions. What are the long-term benefits and risks of the various eating patterns? Which diets are feasible as a long-term practice? What specific biological effects on aging and disease are triggered by a particular eating pattern? If a specific way of eating is recommended, at what age is it best to start, and is it safe to continue as you get older?

Scientists are exploring many aspects of calorie restriction and fasting and their effects on people of all ages. Some are conducting clinical studies and trials to learn more. If you are interested in volunteering for this type of research, search ClinicalTrials.gov using keywords such as "intermittent fasting," "time-restricted feeding," or "calorie restriction."

Should You Try Calorie Restriction or a Fasting Diet?

There's insufficient evidence to recommend any type of calorie-restriction or fasting diet. A lot more needs to be learned about their effectiveness and safety, especially in older adults.

You may be tempted to try one of these eating patterns. It's important to make sure that whatever you try provides you with a safe level of nutrition. Talk with your healthcare provider about the benefits and risks before making any significant changes to your eating pattern.

Meanwhile, there's plenty of evidence for other actions you can take to stay healthy as you age:

Didn't Dr. Sinclair reference visiting his book website? Which website? The answer: LIFESPAN

Your tongue will lie to you about what foods are good! Look at the badness of this and stop eating the poisonous processed foods before your die a very painful protracted death! Dr. Lusting will help you with understanding the science.

What Makes a Nutrient Essential