Module Seven Macronutrients Continued

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1 Module Four: Module Seven Macronutrients Continued Liana Shanti, CN

2 Proteins Where do we get protein from on a plant based diet? How Important is protein? What do our bodies need from protein?

3 Proteins Is protein the most important nutrient? OVERCONSUMPTION: Heart disease, cancer and diabetes, the three biggest killers in the Western world.

4 Proteins What are proteins? 20 different amino acids that connect together in varying sequences 8 of the Amino Acids are essential, since our bodies cannot make them

5 Proteins Proteins need sufficient HCl to be effectively absorbed Signals to influence endocrine function and gene expression

6 Proteins 1. Stomach acids and intestinal enzymes digest the proteins into individual amino acids. 2. These acids are then absorbed through the intestinal walls into the bloodstream. 3. After entering the body s cells, these amino acids are reassembled into proteins.

7 Protein Sources Legumes Green Leafy Vegetables Nuts Seeds Beans Some Grains Organic Soy

8 Protein WHY IS PROTEIN IMPORTANT? Production of hemoglobin (our blood cells that carry oxygen) Formation of antibodies Supply the nitrogen needed to make DNA and RNA. Form hormones and enzymes which help regulate metabolism, and support the immune system.

9 How Much Protein?.36 to.40 grams of protein per pound of body weight Food Amount of Protein (grams) Spirulina 1 cup 64 Dried Parsley 1 cup 31 Lentils, cooked 1 cup 18 Black Beans, cooked 1 cup 15 Tofu, firm 4 oz 11 Quinoa, cooked 1 cup 9 Almonds 1/4 cup 8 Brown rice, cooked 1 cup 5 Broccoli, cooked 1 cup 4 Lambs quarters 1 cup 4

10 Excess Protein Dangers Kidney Health Liver Health

11 Osteoclasts activated by protein, so too much can lead to bone loss. Shifts acid-base equilibrium toward Acid state. Plant protein encourages glucagon activity.

12 Protein The Psycho-Social Connection

13 Carbohydrates Main source of fuel. Used by the body for energy. All of the tissues and cells in our body can use glucose for energy. Needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly. Can be stored in the muscles and liver and later used for energy. Intestinal health and waste elimination.

14 Carbohydrates 99% of life is made of glucose Glucose arrangement determines if the carbohydrate is digestible or not; the bonds determine if nourishing or indigestible

15 Carbohydrate Classes Sugars Simple starches Resistant starches Fiber

16 Sugars Monosaccharides (glucose, fructose, galactose,etc): the unit of absorption Disaccharides (sucrose, lactose, maltose) require only minimal enzyme activity for digestion (unless missing enzyme like lactase, sucrase) Oligosaccharides (dextrose, fructooligosaccharides) minimal digestion required if they can be digested at all (i.e. FOS), serve more as prebiotics

17 Simple starches High amylopectin load (branched) Easily hydrolyzed and therefore digested (e.g. potato) Cooking converts resistant starches to simple Contributes large amounts of glucose into blood quickly Leading source: white flour, white potatoes, white rice

18 Resistant starches Larger amounts of amylose (so longer to digest) More difficult to digest, so smaller delivery of glucose to blood stream at one time Leading sources: beans, lentils,whole grains (oats, barley, rice), yams, sweet potatoes, and squash

19 Fiber Insoluble - Largely indigestible - Provides digestive bulk and increases total colonic transit time - Ideally half of fiber should be insoluble - IOM recommends 7g/1000 kcals - Best sources are fruit and vegetable skins and seeds, cellulose (vegetables, celery, etc.), grain brans; can see in skins and peels

20 Fiber Soluble - Found in flesh of fruit, beans - Feeds gut flora to nourish cells that line digestive system (prebiotics) - Lubricates intestinal wall, assists with elimination - IOM recommends 7g/1000 kcals (can go higher) - Best sources: apples, pears, plums, watermelon, beans, lentils, barley, oats, onions, chicory, squash, pumpkin, buckwheat

21 Fats Summary Flax and Hemp oil as the primary added fat and complement with fully formed omega 3 s. Avoid saturated fats from animal sources Avoid all hydrogenated oils and trans fatty acids Dietary cholesterol more important in how prepared

22 Protein Summary Eliminate or Limit animal protein Emphasize plant protein (legumes, beans, lentils, nuts, seeds, hemp protein) Requirements are dependent upon the lean body mass of an individual and their overall physical workload

23 Carbohydrate Summary Emphasize resistant starches (beans, fruit, squash, sweet potatoes/yams) Emphasize soluble fiber (think fruit and/or legumes/beans at meals!) Avoid refined grains and overcooked starches Estimates range anywhere from 15 grams per day to 50 grams per day or higher. Most important is that the primary source of fiber be from fruits and vegetables and then you will be on the higher end. Fruit generally has 4-5 grams per piece, so 8-10 pieces of fruit daily in your snacks, smoothies etc. would bring you up to 40, not counting your veggies, and beans, grains etc.