Jennifer is a very helpful RD (Registered Dietitian) on Twitter. I ask many questions on Twitter about food and nutrition and she always responds with helpful information. Many times, she provides an excellent page from her site...which is RICH with information.
Wish Indian nutritionists and dietitians were also equally forthcoming. Many are.
I asked Jennifer on Twitter if she would answer 5 Questions on Nutrition. She readily responded. I was hoping more people would ask questions on Twitter, but none did. So here are her answers to my questions. When I post this on Twitter, maybe you can answer any supplementary questions there.
She is a bit technical, but I am sure most of you will understand her. We can always Google, for instance, if we do not know what is pyroluria or even secondary hyperthyroidism or gene transcription.
1. Can nutrition cure diseases? Any experiences you would like to share?
I believe that nutrition is essential for helping the body heal and respond to a cure. Particularly important to remember that only nutrients can ‘cure’ the symptoms of deficiency of that nutrient. Occasionally another nutrient may be able to be used as a precursor to make the missing one, or microbiome species can make some nutrients for us in the intestines from other food chemicals.
In my personal health over the years I have found that I had at first hypothyroidism symptoms due to too little iodine and then I developed hyperthyroidism due to taking iodine supplements too long without knowing I should be taking selenium at the same time. Secondary Hyperparathyroidism occurred due to too little calcium in my diet. That can also occur due to too little vitamin D. At other times I have had mental and cardiac symptoms from too little thiamin, B1, and other symptoms due to a genetic problem that can cause low zinc and vitamin B6 called pyroluria.
2. Which nutrition myths make people unhealthy?
Nutrition myths may add to someone being unhealthy.
Sodium being a big danger for blood pressure problems is somewhat of a food myth because only about 10% of people are particularly salt sensitive for high blood pressure. Low potassium intake in combination with increased salt intake is the bigger risk for blood pressure problems.
Artificially sweetened beverages are not good - they may increase appetite a little later and lead to snacking.
Fructose sweetened beverages or other fruit sugar foods, including fruit, in excess may be leading to the increase in early onset Non-Alcoholic Fatty Liver Disease.
Overall the nutrition industry needs to admit the carbohydrate/protein/fat calorie ratio used for standard diet plans for several decades may be too high in carbohydrates and too low in healthy fats. A ratio of 30% carbohydrate/20-25% protein/45-50% Fat might be healthier for average people and/or some specific health conditions such as Type 2 Diabetes or Metabolic Syndrome.
3. Do you have any nutritional tips for Diabetics and those who are obese?
Magnesium, zinc, and bitter tasting phytonutrients would be three nutrients that might help people with Type 2 Diabetes, Metabolic Syndrome or overweight problems. Symptoms of magnesium deficiency include insulin resistance problems and high blood pressure. Zinc and magnesium are needed for many enzyme reactions involved in metabolism, mental health, and most everything else too.
Zinc is also needed for gene transcription of some types of proteins, including the ones that make odor and taste receptors - so lack of smell and taste sometimes is a symptom of low zinc, which in itself may lead to overeating but here is an indicator that the body may need zinc to make the taste and odor receptors for the tongue and nose and for all the other areas of the body they are located to do other things for us.
The bitter tasting phytonutrients are important for satisfying appetite and maintaining a healthy weight because they activate bitter taste receptors found in the intestinal lining which when activated by a bitter tasting chemical signal the brain that the meal was reaching enough bitter content and to stop eating now.
We need to eat enough zinc sources to also feed the zinc loving beneficial microbiome species in our intestines - or species that don’t need zinc grow in greater numbers. The type of intestinal microbes we have can affect our obesity risk and restoring more beneficial strains can help reach and maintain a healthy weight.
4. Any tips for a healthy diet? How can people stay healthy with diet?
The most important tip I have for a healthy diet is to include plenty of water and watery foods throughout the day. Our bodies are almost 70% water and everything works better when we are well hydrated.
Having adequate magnesium helps stabilize some of the water. As a mineral, magnesium is unique in having an ability to hold 18 water molecules in a droplet cloud around the electrically active ionic atom due to the hydrogen bonds and polarity of the water molecule. So staying well hydrated requires adequate magnesium too, so our body can hold the water.
Fiber and protein in our diet also helps provide the body some of the building blocks we need to make a more gelatin like substance rather than liquid water for our body and cell fluid. Other electrically active minerals involved in the fluid balance of the body include sodium from table salt and salty foods, and potassium from fruits and vegetables and real juices.
Sodium being a big danger for blood pressure problems is somewhat of a food myth because only about 10% of people are particularly salt sensitive for high blood pressure. Low potassium intake in combination with increased salt intake is the bigger risk for blood pressure problems.
Balance - we need water and magnesium, sodium, and potassium, and protein and fiber to help us stay well hydrated with stable fluid structure around and within our cells.
5. What is your opinion on the Keto craze? Is it just another craze?
The Keto craze or any diet craze may help some people while also being difficult to follow and potentially dangerous if followed in error or stayed on it for too long.
Earlier (Question 2) I mentioned the macronutrient calorie balance of 30% carbohydrate/20-25% protein/45-50% fat which would be moderately low carbohydrate rather than a ketone diet.
People with kidney damage need to avoid excessive protein in their diet balance and a few people might not be able to use ketones for energy as well as others. The ACAT gene has alleles that would disrupt someone’s ability to breakdown fat or ketones for energy use.
Learning to listen to our own body signal’s and recognize what means thirst more than hunger and whether the hunger is for something salty or savory, spicy or sweet, can help guide us towards a diet balance that includes what we need for that day’s level of health, physical exercise and even sweat loss - humid or dry, if we sweat more we will need a little extra water and electrolyte mineral foods and salt to replace the sweat loss.
Even breathing leads to fluid loss and drinking some water first thing in the morning and even little sips during the night if you wake up, can help prevent dehydration at night.
Having a humidifier or damp towels in the room can also help hydrate the air you breathe if the season or region is a dry one.
~ Jennifer Depew, RD
Do follow her on Twitter by clicking on this link Jennifer Depew.