S5: Macronutrients/ Micronutrients & Food prep

MACRONUTRIENTS

PROTEIN

All essential amino acids available from plants

Animal Proteins more concentrated image

Chicken breast 85g=25g protein.

Beef 85 grams =22 g protein

VERY DIGESTABLE

95% ILLEAL digestiblity for eggs, meats and milk

Have more sulfar amino acids which are acidic and need buffering with calcium. can dec bone health

Plant based proteins

Soy beans 172g= 18g protein

Tofu 136g= 20.6g protein

pinto beens & lentils similar

HEMP seeds 33g =15g protein- higher than animal poryeo

PLANT PROTEINS LESS DIGESTIBLE.

Animal proteins 1/4- 1/3 protein

Plant proteins 1/8 protein

Sou, wheat and gluten similar to meant ie illeal digestibility of 90%

cereals and peas- 80-90%

Plants 50-80%

Plants contain all essential amino acids- but often not in ideal proportion. A healthy mixed vegetarian diet can provide with a combination of fruit and veg

FAT

Good

Bad

Polyunsaturated

Polyunsaturated

Omega 3 (antiflammatory)

Omega 6- arachhidonic acid

some omega 6s (eg. lineolic acid) are anti inflammatory

Monounsaturated

Oils at room temp

eg. olive, rapeseed, sesame oils

If used instead of saturated- lower LDL and CVD risk

Saturated

Lauric Acid (coconuts)

increases HDL & LDL

HDL may not lower CVD. LDL will inc CVD risk so overall best to avoid

Stearic Acid

Cheese, poultry, meat, dairy, dark chocolate

Ass with endothelial cell damage

Ass with colorectal cancer

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Palmitic acid

Inflammatory

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Palm oil, butter, cheese, milk

Most common sat fat

Inc. CVD risk

Mystiric acid

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Dairy, coconut & palm oil

TRANS FATS

Partially hydrogenated vegetable oils

INC RISK OF CVD & STROKE

Carbohydrates

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Fibre

BENEFITS

Lowers cholesterol

stabalizes blood sugar

inc. satiety

dec risk of diabetes

dec risk of colon cancer

recommendations for fibre

WOMEN >25G/DAY (IDEALLY 40)

MEN>38g/day (ideally 45g)

no fiber in meat and dairy

Micronutrients

Antioxidant foods

Cruciferous veg (sulforaphane)

Brocolli, cauliflower

Dark berries & fruit (polyphenols, acancyanindins)

Alium veg (organosulfars)

garlic/onions/leeks

Orange, yellow ve

caratanoids

Stimulate killer cells

Dark leafy veg

high in cal/Mg/K+

spinach, lettuce, chard

Processed meat

Group 1 carcinogen

colon, stomacg, pacreatic, prostate cancer

red meat-

probable ca risk

AGE

protein>fats?carbs

dry cooking/ph/longer heart

ass diaetes, atherosclorisi, kidney,, wound healing

Mt Sinai study

More age in Animal>oricessed?nuts>dairy