A good amount of research suggests that meal timing is important when trying to regulate metabolism (when our bodies make the energy and other molecules that it needs from the food we eat). A metabolic disease will occur when this process is disrupted. For example, diabetes. This causes the body to have either to much glucose (hyperglycemia) or too little insulin (hypoglycemia). 

Going untreated, both type 1 and type 2 diabetes can lead to high blood sugar, which can effect organs in the body – leading to complications, and increasing the risk of heart disease or stroke. Evidence also suggests that meal timing and frequency strongly influences our body weight too.

Meal frequency, overweight and obesity

Although, studies surrounding this are mixed many have highlighted that having a higher number of meals might be protective against overweight and obesity status in both childhood and adulthood.  Meals were defined as ”conventionally served on a plate – breakfast, lunch, tea dinner etc.” ; and individuals who had more meals (>3) had less of a chance of becoming overweight or obese.

Research has shown that individuals who have a higher number of meals;

1. Do more physical activity 
2. Are more likely to have a more nutritional well-balanced breakfast and snack
3. Are less likely to snack whilst watching television
4. Report less hunger and more fullness

Physical activity will increase our daily calorie use

Individuals (who were eating more meals) do more physical activity than individuals who are eating less, so those who are eating more, and doing much physical activity will use more energy.

This means they will be more likely to be able to maintain their weight, or even lose weight than the people doing less physical activity as they will be using less energy which may increase their chance of weight gain.

Nutritious well-balanced breakfast & meals

A well-balanced meal is one that delivers its energy slowly over a course of time. A well-balanced breakfast will deliver its energy slower over the morning, and may be better for appetite and blood sugar control.

A high carbohydrate and high GI (HCHG) breakfast vs. A high carbohydrate and low GI (HCLG) breakfast – resulted in the HCHG breakfast group having a higher blood glucose 120-min following the meal compared to the HCLG followed by a sudden drop. 

Figure 1. Blood Glucose Levels one and two hours after eating

A rapid fall in blood glucose levels – usually coincides with spontaneous feelings of hunger and meal initiation in humans – making it that more likely you will become hungry following a high carbohydrate hi GI breakfast/meal, causing you to feel hunger, and eat. 

Whereas, low-glycemic index foods will help your blood sugar over the period of the day, slowly increasing and falling after eating. Eating whole grain and lower GI foods instead of highly refined high GI foods, may help with appetite and may help prevent overeating.

Figure 2. List of high, medium and low hypoglycemic foods.

Snacking whilst watching television

Several studies have linked television (TV) watching to increases in food intake, and subsequent weight gain. One reason being because; emotional states are triggered via television, and may motivate us to eat.

Hunger and fullness

Hunger – typically initiates eating, whilst fullness (satiety) often stops us eating. These feelings can be influenced by our body and by the food that we eat.

In 1995, it was found that a high-carbohydrate food (yoghurt) was better at suppressing hunger than a high-fat food (yoghurt) – which lead the researcher to suggest in order to control hunger you should consume a low-fat, high-carbohydrate diet with a high fiber content.

How does fibre help to control hunger and the amount that we eat?

1. Fibre increases the amount we have to chew – which helps to reduce the amount of food we eat during the day; and increases the amount of hormones (CCK, GLP-1) but reduces ghrelin levels.

CCK– promotes the sensation of fullness

GLP-1 – delays gastric emptying and increases gastric volumes.

Ghrelin – ”The hunger hormone” – high amounts of this stimulate appetite and food intake

1. Fibre provides bulk and viscosity to our diet – fibre will take up a larger amount within our stomach & will be more abundant (filling our stomach more, than say fat/protein).

2. Fibre reduces stomach emptying into the small intestine – which means the food we eat will be within the stomach for longer, making us feel fuller for longer. GLP-1 is involved in delaying the emptying, which both fibre & more chewing increase. 

Starchy vegetables, fruits and legumes are good fibre sources. 

As we can see from the diagram below, we will only gain weight if we eat more calories than we use.

Figure 3. Weight loss, gain and maintenance equation

Conclusion

It may be beneficial to eat a higher number of meals to help prevent against obesity, overweight and in general weight gain. This will only work if you stay within your calorie requirement, making sure that the energy in (that you eat) equals the energy you use (physical activity, eating, daily moving etc.).

For example: if you need 2000 kilocalories per day to maintain weight –  you could have 4 meals of 500 kilocalories, or 5 meals of 400 kilocalories, and still maintain your weight.

Contact me today to find out how to calculate your daily energy needs & how I can help you stay within these requirements.

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Overview

Phytochemicals – ‘’A bioactive nonnutrient compound found in fruit, vegetables, grains and other plant foods’’

Our cells are constantly exposed to a number of oxidising agents, some of which are present in the food and water that we consume. These oxidising agents, remove electrons from molecules in our body – and when this happens it becomes a free radical. Once a free radical is created a chain reaction begins which leads to damage to cells, enzymes, and in the body – increasing our risk for non-communicable diseases & psychological disorders.

To prevent or slow down the problems induced by free radicals – antioxidants need to be consumed. Antioxidants – a substance that inhibits/stops the chain reaction  

Plant foods contain a variety of antioxidant compounds (known as phytochemicals) that help to protect against damage and lower the rise of non-communicable and psychological disease.

Phytochemicals have an important role in the development of the plant, and they have been tested on animal and human cells – showing beneficial effects on preventing and treating non-communicable diseases (type 2 diabetes, cardiovascular disease, cancer, cataracts, Alzheimers disease etc.) & psychological disorders. 

Role of phytochemical in the prevention of non-communicable diseases

Evidence has suggested that phytochemicals, whether that be a component of food, drink or supplements can prevent diseases like – cancer, cardiovascular disease, and Alzheimer’s. 

E.g. Ascorbic acid, Vitamin C

Found in: citrus fruit (e.g. oranges), tomatoes, brussels sprouts, cauliflower, and broccoli. It was first recognised to be the cause of scurvy, and now recognised as an antioxidant – protecting the body from:

1. Cancer.

Vitamin C can prevent free radical damage and neutralises some carcinogens. Experimental studies have observed that some cancer cells either do not grow or even shrink at high vitamin C concentrations. It has also been thought that supplementation of vitamin C can help to treat cancer by preventing tumour growth and spread. 

2. Diabetes 

In a large prospective study, individuals were followed for 12 years – and it was found that those with lower vitamin C levels, lower fruit and vegetable intake were more likely to have a increased risk of type 2 diabetes. 

High blood sugar levels, a characteristic of Type 2 Diabetes can cause damage to the back of the eye, causing blindness (Diabetic Retinopathy). Vitamin C supplementation is thought to help to prevent this.

3. Cardiovascular Disease 

A large study, where over 19 000 both men and women were followed up after 4 years – found that the risk of cardiovascular disease, in both men & women decreased with higher levels of vitamin C. 

4. Alzheimer’s Disease

It is thought absorbic acid can influence DNA repair and oxidative damage which positively affects and prevents disease & disorders.

Phytochemicals in the prevention of depression 

Both a serotonin receptor deficiency and dopamine deficiency have been associated with depression, so having carvacrol (found in oregano & thyme) may be beneficial as it has been shown to raise serotonin receptor & dopamine levels within the brain.

High levels of serotonin receptors has been noted in depressed individuals and suicide victims. Curcumin (found in turmeric spice) – has been to alter levels of serotonin receptors.

Glutamate levels are reported to be elevated in patients with depressive disorders. So taking L-Theanine (found in black tea, and mushrooms) may be beneficial – as it is a similar structure to glutamate & competes with it, binding to its glutamate receptors stopping glutamates function.

Phytochemicals in the exercise-induced muscle damage

Regular and moderate exercise induce a mild source of stress, causing the production of reactive oxygen species (ROS). Mild stints of exercise cause mild bursts of ROS which act as a signal responsible for generating pathways that lead to the induction of beneficial activities in human tissue. 

However, when exercise bouts are too heavy (eg. exhaustive) or not followed by rest periods (overtraining) high levels of ROS and an increased activity of enzymatic antioxidants can lead to pathological conditions as muscle damage, oxidative stress, and inflammation. Biomarkers which show these consequences include – an increase in the activity of enzymes, lactic dehydrogenase (LDH) and creatine kinase (CK).

• Quercetin plus Vitamin C supplementation reduces CK production after treadmill exercise
• Catechin supplementation reduces the loss of muscle force, exercise-induced muscle damage, and reduces CK and LDH biomarkers. 
• Caffeic acid may also protects against exercise-induced damages.
• The polyphenols found in dark chocoalte may also reduce exercise-induced oxidative stress biomarkers (plasma F2-isoprostane). 

Conclusion

The evidence surrounding phytochemicals suggests that they are benefical in the prevention and treatment of non-communicable diseases, psychological disorders, and can help with the exercise induced problems on the body.

Research has indicated diets rich in phytochemicals help with treatment and prevention. 

You can include phytochemicals in your diet by looking at the picture below, and identifying where you can source them from:

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GUT MICROBIOTA

The gut microbiota, is the name given to the microbiota found within our intestines.

Microbiota – A community of micro-organisms (e.g bacterium, virus, fungus).

The gut microbiota – have been studied extensively and are shown to interact with one another, and with the human body’s immune system to influence our health and development of disease.

What does the gut microbiota do?

The gut microbiota ferments non-digestible substrates, like dietary fibre. When we eat fibre, we do not break it down and digest it, and it passes into the large intestine where it is fermented to produce short chain fatty acids (SCFAs) and gases.

Gut Microbiome, Obesity and Non-Communicable Diseases

Obesity and non-communicable diseases (cardiovascular problems, type 2 diabetes etc.) feature alterations in the make up of human gut microbiome. For example:

Obese individuals show higher levels of firmicutes, and lower levels of bateroidetes.

Lower levels of bacterodies are associated with stroke and heart attack, whilst high levels of firmicutes is associated with type 2 diabetes. 

Alterations to your gut microbiome has been linked with many conditions including the ones above, plus several other gastrointestinal diseases, including:  irritable bowel syndrome (IBS), celiac disease, functional dyspepsia and others. 

What can alter your gut microbiome?

A lot of things can alter your gut microbiome including:

1. Diet
2. Antibiotics
3. Age
4. Stress
5. Feeding styles in during pregnancy and during infancy

How can diet alter my gut microbiome?

The amount and type of dietary macronutrients (carbohydrates, fats & proteins) have a huge impact on the composition of your gut microbiome – affecting the main bacteria, Bacteoidetes (9-42%), Firmicutes (30-52%) and Actinobacteria (1-13%) that constitute the gut microbiome, and other bacteria in the gut microbiota include – lactobacillae, streptocci and entrobacteria

The make up of the micro-organisms within the gut depend on various factors; including type of childbirth & pre and postnatal feeding and diet, as the gut microbe population is transferred from mother to child. 

It is reported that diets – low in fibre and higher in fat, have a smaller amount of important microbial species and higher levels of pathogenic bacteria. Compared to a diet lower in fat & high in fibre.

Diets high in protein and low in total carbohydrates and fibre – results in significant decreases in protective microbial species (related to cancer) and increased concentrations of hazardous microbes. Compared with diets higher in carbohydrates *total carbohydrate of this study was (22g per day .. very low!!).

Complex carbohydrates are higher in fibre that simple carbohydrates, and act as an important resource for microbial growth – and are often to referred to as prebiotics, non-digestible components of foods that benefit the host (us) by stimulate the growth of the microbiota. 

Prebiotics – inulin, fructoologiosaccharides and oligosaccharides act as important sources that promote the growth of bifidobacteria & lactobacilli. 

Prebiotic vs. Probiotic

You may have heard of both prebiotic and probiotics, and asked what is the difference?

Well as we already know: prebiotics, are a form of dietary fibre that feeds the bacteria & promotes their growth in the gut.

Whilst probiotics are the ”good” bacteria found in certain foods & supplements. Probiotics are thought to help to restore a balance of bacteria in our gut,  and to help with preventing and treating conditions such as: diarrhea, and irritable bowel syndrome (IBS).

Foods like: yoghurt, kefir, tempeh, miso, sourdough, fermented vegetables & pickles in brine are good sources of probitoics.

Prebiotics or probiotics?

Well both.

They’re both best to be used to support each other & make each more effective to better the composition of your gut, protect against diseases, and support digestion.

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Alcohol, more a drug than food – provides energy, like the fat, protein and carbohydrates that we eat.  When converted into energy, pure alcohol releases 7 kilocalories per gram. Nearly twice that of carbohydrate & protein.

It does not meet the definition of a nutrient (a substance that provides nourishment essential for the maintenance of life and for growth.) but consumption is often a pleasant social activity, and moderate use need not be harmful for most.

The body can only convert a certain amount of alcohol per hour into energy, within the liver using the aldehyde dehydrogenase system. When large amounts are consumed, this overwhelms & exceeds the normal aldehyde dehydrogenase processing system capacity.

So alcohol becomes identified as a foreign substance, and enters an overflow pathway called the Microsomal Ethanol Oxidizing System (MEOS) so that it can still be converted into energy.

Effects of alcohol .. the next day

1. Dehydration – which leads to headache and dry mouth
2. Irritation to gastrointestinal tract – which can cause stomach pain & vomiting
3. Electrolyte imbalance – altered potassium, magnesium, sodium, or calcium levels means you may experience weakness because of vomiting & sweating
4. Low blood sugar – the conversion of alcohol results in a reduction in glucose production
5. Sleep disturbances & fatigue

Reducing the effects of alcohol (a hangover!)

• Consuming bland complex carbohydrates (Toast or crackers) – can combat low blood sugar & maybe sickness
• Antacids may help to reduce nausea and stomach pains – as antacids work by neutralising stomach acids (drinking causes us to produce more stomach acid, causing irritation)
• Sleep
• Avoid taking too much acetaminophen (paracetamol) – as liver damage can be caused- acetaminophen becomes toxic when alcohol is metabolised (toxic levels – >150 mg/kg or 12 g of acetaminophen for an adult

Alcohol Addiction

Alcohol is fat-soluble so can cross the membrane of nerve cells – and affects the levels of neurotransmitters and nerve cells.  Alcohol increases dopamine levels, a neurotransmitter release in the brain – dopamine is related to pleasure & addiction and causes an increased desire to keep drinking.

If we are continually exposed to alcohol (e.g. binge drinking) – nerve cells communicate in a way that makes us motivated to go after alcohol to seek out the pleasure feeling, making the alcohol an addictive substance. Overtime, alcohol will no longer gives us as much pleasure and we will have to have more of it to obtain the same dopamine “pleasure” release – because our brains adapt.

Excessive Consumption

If alcohol consumption exceeds both systems ability to process – alcohol enters the systemic circulation, distributing into body fluids, including cerebrospinal fluid (found in the brain and spinal cord.) and during pregnancy, into the placenta and fetus.

Excessive alcohol consumption can deprive the brain of oxygen, which can cause it shut down and lead to brain trauma, brain tumors and strokes. In some cases death.

Whilst, long-term use & excessive consumption of alcohol during pregnancy can lead to Fetal Alcohol Spectrum Disorder (FASD) which can affect the growth, movement, cognitive, hearing and vision and learning of the unborn fetus.

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The first set of dietary guidelines were published in 1994, and have been regularly updated since then following review of scientific information. The most recent revision by Public Health England was to the  to the Eatwell Guide in 2016.

The main purpose of the Eatwell Guide is to help us improve our diets, visually representing how we can incorporate different foods in our diets to achieve a varied and nutritious diet – based on 5 food groups, showing the proportion that each food group should contribute to a healthy balanced diet.

Focus of the Eatwell Guide

The Eatwell Guide show food groups that promote a well-balanced and healthy diet. The amounts of each food group shown are in the amounts that we should generally have to achieve a healthy and well-balanced diet, over a day, or even a week. We need not necessarily follow the amounts of each food group at each meal time.

It does not apply to children under 2.

The Recommendations

• Eat at least 5 portions of a variety of fruit and vegetables every day
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing
  wholegrain versions where possible
• Have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar options
• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
• Choose unsaturated oils and spreads and eat in small amounts
• Drink 6-8 cups/glasses of fluid a day
• If consuming foods and drinks that are high in fat, salt or sugar – have these less often and in small amounts.

The two largest components of the guide: fruits and vegetables, and the starchy carbohydrate group should be eaten in the greatest amounts. Foods in this group are sources of complex carbohydrates (which help to keep our blood sugars stable, causing them to rise more slowly than compared to simple cabrohydrates) and provide important vitamins, minerals and fibre.

Using the Eatwell Guide

1. Be familiar with the types of food in each group
2. Look at the proportions & amounts of the food group you should be eating

The Eatwell Guide incorporates text which tells us –

• Options which are within the food groups – allowing you to select a variety of food options
• The serving amounts which are ideal for fruits and vegetables

But what about amounts and portions for other food groups?

Every individual has different needs – and the amount of food people need can vary from person to person. However, the portion sizes recommended are averages for healthy adults – based on 2000 kilo calories – the amount estimated for a healthy weight adult women.

• Fruits and vegetables: 5+ portions
• Starchy carbohydrates: 3-4 portions
• Meat, poultry, fish, beans, nuts & eggs: 2-3 protions
• Dairy and dairy alternatives: 2-3 portions
• Fats, oils and spreads: small amounts

These portion sizes given, can change, depending on whether you’re small or very active. Small people will tend to need smaller amounts, whilst very active people could have larger portions. People trying to lose weight, may need smaller portions, and those looking to gain weight – may need more.

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Caffeine is described a drug, a natural stimulant that ”stimulates” the central nervous system.

It is found in products such as – tea, coffee, soft drinks, energy drinks, cocoa products and can be bought in the form of tablets and powder.

Why are people taking caffeine to improve exercise performance?

There are a number of reasons people are using caffeine. One major reason as to why – is to improve exercise performance. This includes endurance, high intensity, and strength/power performance.

What does caffeine do in the body? 

There are a few processes that have been mentioned to describe how caffeine acts on our central nervous system:

1. Inhibits adenosine receptors – adenosine, is a chemical that slows activity of neurons, and makes us feel sleepy when it binds to receptors. Caffeine acts as an antagonist (competitor for the adenosine receptor) reducing adenosine’s ability to bind to it’s receptor, making us more alert.
2. Activates noradrenaline neurons – whose main role is to prepare the brain and body for action.
3. Affects levels of dopamine in blood – it is thought that caffeine increases the amount of dopamine in our brain, by increasing receptor availability – dopamine is associated with promoting wakefulness and alertness.

The effect on Strength & Power Performance

Caffeine supplementation increases both – upper and lower body strength, improving 1RM of back squat & bench press of participants.

Limitations of these studies: both studies only supplemented caffeine at a rate 6mg per kg of body weight. For a 70kg individual, this would equate to 420mg of caffeine having to be taken – which is over the daily recommended safe intake for adults.

The effect on High Intensity Performance

Caffeine doses ranging from 3-6 mg per kg of body weight have allowed improvement in high-intensity aerobic exercise.

Caffeine is told to be ingested 30-60 minutes before exercise, as it is suggested that it reaches a peak (highest level) in the blood within 30-60 minutes, and this is when you’re most likely to experience the full effects of caffeine.

The effect on Endurance Based Performance

After caffeine ingestion,

• time to exhaustion (the amount of time remaining before work cannot be maintained) and
• performance time

been were boosted in both elite runners and cyclists.

Recommendations for caffeine consumption

The European Food Standards Agency (EFSA) confirmed that up to 3mg per kg of body weight for children, and 400mg per kg of body weight for adults is safe to consume per day.

The exact amount of caffeine in any food or drink will depend on the recipe and method used to make it, but the typical amounts in the following  –

1. Cup of coffee (200ml) – 90mg
2. Espresso (60ml) – 80mg
3. Energy drink (500ml) – 160mg
4. Cup of tea (220ml) – 50mg
5. Plain chocolate (50g) – 25mg
6. Can of coke (330ml) – 40mg

Possible Side Effects

Restlessness, headaches nausea, vomiting, increased heart rate, fever, irritability.

Long term use of caffeine can cause dependence, and addiction.

People who stop drinking caffeine abruptly can suffer symptoms & experience cravings. To minimise symptoms and cravings, slowly reduce your caffeine intake each day.

Conclusion

Caffeine can be very effective to improve performance – whether strength, endure or high intensity based and could benefit your future workouts.

A minimum dose of 200mg should produce some improvements in performance (based on 3mg per for 65kg individual) , and dosage should not exceed 400mg (due to recommendations). This should typically be taken around 30-60 minutes prior to exercise to see full effects.

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What are amino acids?

Amino acids are building blocks that combine to form proteins. Our bodies use these proteins for many functions –

1. Build and repair tissues – helping with growth and maintenance of muscle, bone, cartilage, skin and blood;
2. Makes enzymes, hormones and chemicals;
3. Transport and store nutrients;
4. Maintain pH and fluid balance
5. Immune function

But BCAA supplements are commonly taken as they are thought to promote muscle building, and improve exercise performance.

There are 20 Amino Acid’s which make up human protein which are required for the health and function of our bodies. Nine of these are classified as essential, meaning they cannot be produced by the body making them extremely important for protein production. These includes histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. 

So this makes BCAA essential right? Seeing as they’re classed as essential so we can produce body protein?

Protein Production

Muscle protein production is dependent on all of the essential and non-essential amino acids, they must be present in adequate amounts for muscle protein production. Therefore without abundant availability of all essential amino acids, and ultimately non essential amino acids, muscle protein production will be limited by the availability of amino acids.

So yes, you could say BCAA supplements can help with muscle protein production and growth – providing the body with 3 of the essential amino acids. But we’re only consuming 3 of the essential amino acids within the BCAA supplement .. where are we getting the non-essential and other essential amino acids from which are required for muscle production? 

Ultimately our bodies can make the non-essential, so we can forget about them.

But as I said the essential amino acids cannot be made our body, so we must have to get them from somewhere – so other essential amino acids, come from protein breakdown (which is constantly occurring, as body protein is constantly being broken and produced to renew or replace body protein) which means that yes BCAA supplements can help to ”switch on” muscle protein synthesis – but there effect on muscle production and growth is limited. As there is only 3 essential proteins there .. and our body has to get the remaining essential amino acids from breaking down muscle protein. Therefore this makes it impossible for us to ultimately produce new muscle protein. As the essential amino acids released from breakdown, are either reincorporated into the muscle protein in production, or oxidized (making them unavailable).

Studies have actually shown that introduction of BCAA (straight into the veins, and into the blood) does not increase the rate of muscle protein production, but actually reduces the rate of muscle protein production.

CONCLUSION – TO BCAA OR NOT?

In my opinion, supplementation of BCAA is not needed for people with a sufficient protein intake as many protein sources, such as meat and eggs provide the BCAA’s and all the other essential amino acids too.

If your diet is low in protein, for example if you’re vegan – then a BCAA supplement would be a good idea. Otherwise, stick with food protein sources & whey protein.

The post To BCAA (Branched-Chain Amino Acids) or not? appeared first on LA Nutrition.

What are artificial sweeteners?

Artificial sweeteners act as a sugar substitute – providing a sweet-like taste to food products but containing significantly less energy (calories) than sugar.

Where can I find them?

Artificial sweeteners can be added to drinks, desserts, yogurts, cakes, ready meals, chewing gum, and toothpaste.

What are the benefits of artificial sweeteners?

Artificial sweeteners have been incorporated into food products for people who are wanting to cut down on sugar. They can be helpful when losing weight, and can help with avoiding tooth decay and cavities.

Are artificial sweeteners safe?

The European Food Safety Authority (EFSA) has approved the following sweeteners safe for use in the UK: acesulfame K, aspartame, saccharine, sorbitol, sucralose, stevia and xylitol. These names will be listed on the ingredient lists of many products as they are authorised substances which can be added to foods.

However, some people avoid consuming them due to the continued debate over the effects they have on the body. Some individuals report migraines and headaches when they consume artificial sweeteners (this could be due to a personal trigger).

Research has also indicated that consumption can affect gut microbial activity. A disruption within the gut microbial has been linked to gastrointestinal conditions (i.e. inflammatory bowel disease), and can affect immune responses and increase our risk of metabolic problems.

Safe Intake

As part of approving them as safe – the EFSA carry out risk assessments and set an Acceptable Daily Intake (ADI). ADI – estimated amount per kilogram of body weight that a person can consume, on average, everyday over a lifetime without risk.

Acesulfame-K –  9mg/kg body weight

Aspartame – 40mg/kg body weight

Saccharin – 5mg/kg body weight

Sucralose – 15mg/kg body weight

For example, a 150-pound person (68kg), 2,720mg of aspartame would be acceptable (highest amount deemed safe to consume). This level set makes it unlikely a diet of an individual will provide this level.

Conclusion

Artificial sweeteners aren’t bad they’re handy alternatives to lessen our sugar intake, and reduce our risk of tooth problems. Use artificial sweeteners moderately, definitely reach for the diet coke instead of full-fat coke to reduce sugar & calorie intake and reduce your risk of tooth decay and cavities.

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On a 2000 kilocalorie diet we should be having around 1000 kilocalories (250g) of carbohydrates; no more than 5% of this should be from free (added) sugars (less than 50 kilocalories); and at least 30g of dietary fibre (120 kilocalories).

Role

Carbohydrates are the body’s main source of energy – with the brain using around 20% of this per day.

Carbohydrates are broken down into the sugar molecule, glucose, which is transported in the blood & taken up by cells to produce a fuel molecule, called adenosine triphosphate (ATP).

Types of carbohydrates 

Carbohydrates contain carbon, hydrogen and oxygen; but can be classified differently – simple and complex, are two classification I’ve used in the info-graphic.

Simple Carbohydrates

Simple carbohydrates contain one (mono) or two (di) sugar molecules combined in a simple structure. They can be easily absorbed, broken down and used for energy – causing a quick release of blood glucose.

• Monosaccharide: glucose, galactose, fructose
• Disaccharide: sucrose, lactose
• Foods: Sweets, table sugar, soft drinks, syrup, honey, fruit, fruit juices, milk products.

Simple sugars are found naturally in fruits, milk & milk products – but are added to processed and refined food products – including candy, table sugar, syrups, and soft drinks. These processed and refined food products provide energy, but lack vitamins, minerals and fibre – unlike fruits & complex carbohydrates.

Complex Carbohydrates

Complex carbohydrates contain three or more sugars (oligo or poly) combined together in more complex structures. They take longer to be broken down, and used for energy – therefore blood glucose rises more steadily.

• Oligosaccharides: maltodextrins, raffinose
• Polysaccharides: amylose, cellulose
• Foods: Beans, pulses, potatoes, vegetables, whole-wheat breads, pastas and flours

Fibre and starch are the two types of complex carbohydrates.

” Government guidelines published in July 2015 say our dietary fibre intake should be at least 30g a day  ”

• Fibre lowers the risk of heart disease, type 2 diabetes, bowel cancer and stroke.
• It can also help to make us feel fuller for longer – helping with weight loss
• It aids digestion & helps with constipation

” Starchy foods should be our main source of carbohydrate; potatoes, bread, rice, pasta and cereals should make up just over a third of the food you eat. Choose wholegrain varieties, and eat potatoes with their skins on for more fibre. ”

• Starchy foods contribute  – energy, & a range of nutrients (fibre, calcium, iron & B vitamins)
• They contain fewer kilocalories than fat (gram v gram)
• Wholegrain varieties of starchy foods and potatoes (with skin) – are good sources of fibre

Summary

• Carbohydrates aren’t the enemy; they are needed by every cell in the body – for all body processess
• Simple carbohydrates cause a rapid rise in blood glucose, whilst complex carbohydrates helps to stabilize blood glucose
• Simple carbohydrates aren’t all bad – in the form of fruit & milk, contain a number of nutrients so we should prioritize these over the processed sort of simple carbohydrates (sweets, biscuit, chocolate etc.)
• Complex carbohydrates- provide the body with a number of nutrients, vitamins, minerals and fibre – which help to protect against illness and disease.

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They are quite simply carbohydrates but termed scientifically as – Fermentable Oligo-, Di-, Mono-saccharides And Polyols. Found in foods such as – wheat and beans, brussel sprouts, apples, cow’s milk, and fructose (natural in fruits, fruit juice and some vegetables and commonly added to processed foods).

FODMAP foods provide fuel for the beneficial digestive bacteria and do not usually cause any problems, however certain FODMAP foods (termed ‘high’ FODMAP foods) can trigger problems within the digestive system.

A low FODMAP diet has been found to help symptoms of patients with Irritable Bowel Syndrome (IBS). IBS is a condition which effects the digestive system – causing problems such as – stomach an abdominal cramps, bloating, diarrhea and constipation. 

High FODMAP foods

FODMAP foods – why do they cause problems?

FODMAP foods are sources of fibre – which are are resistant to digestion in the small intestine. They instead pass to the large intestine and are fermented – leading to the production of gas (i.e. methane and hydrogen) – which leads to gas, bloating, stomach cramps, pain and constipation. Which typically makes the stomach look larger & bloated.

Instagram : @madlymish

FODMAPs can also cause liquid to be drawn into the intestine – leading the diarrhea.

IBS

Irritable Bowel Syndrome (IBS) is a common disorder that includes symptoms liek – gas, bloating, stomach cramps, diarrhea & constipation.

There is no current defined known cause of IBS – but it is well known the diet has a significant effect, and stress. Individuals with IBS can benefit from a low-FODMAP diet.

A low FODMAP diet

The benefits of a low-FODMAP diet may include:

• Less gas
• Less bloating
• Less diarrhea
• Less constipation
• Less stomach pain

It may also have positive mental health benefits – as these digestive issues ^ are likely to cause stress, and are linked to mental problems – like anxiety & depression.

It is best to determine which FODMAP food types are problematic  – as you need to make sure you are eating a variety of foods to ensure you meet your nutritional requirement

• Have a source that helps you remember which foods are high/low in FODMAPS – e.g. the two pictures above, & some applications on phones can help(e.g. FODMAP diet A to Z food list, Monash University FODMAP diet).
• Food diary – this will help get a sense of the relationship between the foods you’re eating & your symptoms and feelings. Keep a track of everything you eat, the symptoms you experience, how you feel etc.

The foods that that are leading to bad symptoms & feelings; eliminate from your diet & focus on foods not causing symptoms and feelings

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