+

Food Fads: What’s the

evidence?

Shelby Grace Dowdell, RD BScFN

Robarts Research Institute, Western University

+What is a Registered Dietitian?

Accredited undergraduate program

Accredited internship or practicum – very competitive

Registration examination

Member of the College of Dietitians of Ontario

The term “Nutritionist” is not regulated in Ontario!

Look for the RD credentials

+

+Food Fads

Popular trends in food

Usually short-term

Not evidence-based

Often endorsed by public figures

+

+“Juicing”/“Cleansing”

Consumption of food in liquid form

(juices or smoothies)

Lacks variety – may lack certain

nutrients

Does not “work” your gut

Chopped liver?

Weight loss?

Not sustainable

+Coconut Oil

What claims have you heard?

Cures dry skin

and functions as a

sunscreen

Raises good cholesterol

Lowers bad cholesterol

Kills harmful bacteria

and pathogens in the

body

Boosts brain function in

Alzheimer’s patients

Burns body fat

+Coconut Oil

Type of Fat Grams of Saturated

Fat (per 1 Tablespoon

or 15mL)

Grams of Trans Fat

(per 1 Tablespoon or

15mL)

Grams of Unsaturated

Fat (per 1 Tablespoon

or 15mL)

Olive oil 1.9 0 11.4

Canola oil 1.0 0.3 13.0

Avocado oil 1.6 0 11.9

Safflower oil 1.0 0.1 12.2

Sunflower oil 1.4 0 12.4

Soybean 2.2 0.2 11.1

Butter, regular 7.4 0.7 3.5

Coconut oil 11.9 0* 1

Lard 5.2 0.2 7.3

Palm oil 6.7 0 6.3

Shortening 2.8 0 11

+Medium Chain Triglycerides

Present in coconut oil, palm kernel oil and dairy fats

Fatty acids 6-12 carbon atoms in length

Digested differently from other fatty acids

More satiating compared to long chain fatty acids?

Weight loss?

More research is needed!

+Chia seeds, flaxseeds, quinoa, oh

my!

Good sources of protein

Good sources of fibre

Seeds contain omega-3 fatty acids (unsaturated)

Ground flaxseed better absorption of omega 3’s

Food Serving Size Grams of Protein Grams of Fibre Grams of

Unsaturated FatChia seeds 60 mL (1/4 cup) 7 15 11

Flaxseeds (ground) 60 mL (1/4 cup) 5 8 10

Flaxseeds (whole) 60 mL (1/4 cup) 8 12 15

Quinoa 125 mL (1/2 cup) 4 3 1

+Can foods be “super”?

+Functional Foods are an actual

thing

Offer health benefits beyond basic needs

May help reduce risk of disease

Contain “bioactive compounds”

Examples: omega-3 fatty acids in fish, plant sterols in

fortified orange juice and margarine, flavonoid/antioxidant

(anthocyanin) in blueberries

+Milks – yea or nay?

Various types of “milk” – cow’s, goat’s, almond, cashew,

coconut, rice, soy

Consider protein content

Consider calcium content

Consider vitamin D content

+ Milks – yea or nay?Food Serving Size Grams of

Protein

Calcium

Content

Vitamin D

Content

Almond

beverage

250 mL (1 cup) 1.6 312 mg 2.1 mcg

Cashew

beverage

250 mL (1 cup) 0.5 223 mg 2.0 mcg

Coconut milk*

(Raw)

60 mL (1/4 cup) 0.7 10 mg 0 mcg

Cow’s milk 250 mL (1 cup) 8.7 322 mg 2.6 mcg

Goat’s milk

(enriched)

250 mL (1 cup) 9.2 345 mg 2.5 mcg

Rice beverage 250 mL (1 cup) 0.7 319 mg 2.2 mcg

Soy beverage 250 mL (1 cup) 6.7 316 mg 2.2 mcg

Daily calcium recommendations (19-50yrs) 1000 mg

Daily vitamin D recommendations (9-70yrs) 15 mcg (600 IU)

*Coconut milk should not be used regularly as a milk substitute due to its low protein and vitamin content, and

high saturated fat content (6 grams saturated fat per 60 mL).

+Sugar is sugar is sugar…

Glucose (dextrose), fructose and galactose

Very little difference in digestion

Blood vessels cannot tell the difference

“Natural sugar” is not better

Sugar, brown, cane and beet sugar, high fructose corn syrup,

dextrose, fructose, glucose, maltose, sucrose, fruit juice

concentrates, honey, molasses, maltodextrin, agave syrup,

malt syrup, maple syrup and syrup

+Turmeric

Comes from the turmeric root, similar to ginger root

Often used as a food colouring (curry, mustard)

Used for thousands of years to treat various ailments in different cultures (e.g. Chinese medicine)

Active ingredient: curcumin (polyphenol)

Anti-inflammatory and antioxidant properties

No regulated dosage – need more research!

Not safe in pregnancy or during breastfeeding

Caution: People with gallstones, bleeding disorders or taking diabetic medications

Advice: use a variety of spices in your daily cooking to enhance flavour

+The Ketogenic Diet

High fat diet, with little to no carbohydrate intake

Appropriate for specific populations (e.g. patients with epilepsy)

Brain only uses glucose for energy

Need 120 – 130 grams carbohydrates daily to function optimally (mood swings, frustration)

Not sustainable and very restrictive – carbs are everywhere!

Can be very dangerous in certain populations (e.g. patients with diabetes)

Focus on low Glycemic Index (GI) carbohydrates rather than avoiding all carbs fibre!

+

+So – How do I know if it’s legit?

Is the website promising a quick fix or a miracle cure?

Do I have reasons to mistrust the person, organization or company that runs the website?

Are they trying to sell me something instead of educate me on how to make better food choices?

Are the website writers unqualified to be giving me nutrition information?

Do they have facts that sound too good to be true?

Does the information come from personal opinions rather than scientific evidence?

Is the content missing reviews or verification by medical experts?

Are the website claims based on a single study that may draw the wrong conclusion?

+

Thank you!

+References

About Cholesterol, American Heart Association,www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol_UCM_001220_Article.jsp#.WgXvb_lSy1t.

“All About Quinoa.” All About Quinoa - Eat Right Ontario, 10 May 2017, www.eatrightontario.ca/en/Articles/Cooking-And-Food/Grain-Products/All-About-Quinoa.aspx.

Alexandrou, Elena, Gene R. Herzberg, and Matthew D. White. 2007. High-level medium-chain triglyceride feeding and energy expenditure in normal-weight women. Canadian journal of physiology and pharmacology 85, (5) (05): 507-513, https://www.lib.uwo.ca/cgi-bin/ezpauthn.cgi?url=http://search.proquest.com/docview/221681128?accountid=15115 (accessed November 10, 2017).

Berg, Jeremy M. “Each Organ Has a Unique Metabolic Profile.” Biochemistry. 5th edition, U.S. National Library of Medicine, 1 Jan. 1970, www.ncbi.nlm.nih.gov/books/NBK22436/.

“Busting Superfoods - Episodes - Marketplace.” CBCnews, CBC/Radio Canada, 9 Mar. 2017, www.cbc.ca/marketplace/episodes/2017-2018/busting-superfoods.

Canada, Health. Vitamin D and Calcium: Updated Dietary Reference Intakes. Government of Canada, 22 Mar. 2012, www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/vitamins-minerals/vitamin-calcium-updated-dietary-reference-intakes-nutrition.html.

Caution sign photo. cdn2.bigcommerce.com/server4600/10c6f/products/1317/images/2316/Floor_Sign_Yield_Caution_Sign_Creative_Safety_Supply__92002.1386024365.450.450.jpg?c=2.

Chai, Carmen. “Reality check: How much cholesterol should you really be eating?” Global News, Global News, 25 Feb. 2015, globalnews.ca/news/1849582/reality-check-how-much-cholesterol-should-you-really-be-eating/.

Clean Eating photo. Clean Eating Magazine, i.pinimg.com/736x/c0/3e/b2/c03eb25e99751eec07f79aebb26e897b--clean-eating-meal-plan-eating-healthy.jpg.

“Cleansing Diets.” Dietitians of Canada, 6 Jan. 2015, www.dietitians.ca/Your-Health/Nutrition-A-Z/Fibre/Cleansing-Diets.aspx.

“DEL - Overview.” Dietitians of Canada, Dietitians of Canada, 2017, www.dietitians.ca/Become-a-Dietitian/What-Does-a-Dietitian-Do/Overview.aspx.

“Facts on Saturated Fat.” Facts on Saturated Fat - Eat Right Ontario, Eat Right Ontario, 9 Mar. 2017, www.eatrightontario.ca/en/Articles/Fat/Facts-on-Saturated-Fat.aspx.

“Fats and oils.” Heart and Stroke Foundation of Canada, www.heartandstroke.ca/get-healthy/healthy-eating/fats- and-oils.

“FoodPhoto.ca - /.” FoodPhoto.ca - /, Dietitians of Canada, www.foodphoto.ca/.Forks with food photo. newsbits.mb.com.ph/2017/04/09/of-food-fads-trends-and-classics/.“Functional Foods.” Dietitians of Canada, Dietitians of Canada, www.dietitians.ca/Your-Health/Nutrition-A-Z/

Functional-Foods.aspx.

+References

Gwyneth Paltrow's cleanse recipes photo. rbk.h-cdn.co/assets/15/48/1448319919-redbook-gwyneth-paltrow-cleanse-recipe.jpg.

Harvard Health. “How it's made: Cholesterol production in your body.” Harvard Health, Harvard Health Publishing, Feb. 2017, www.health.harvard.edu/heart-health/how-its-made-cholesterol-production-in-your-body.

Health Canada, Health Products and Food Branch, Food Directorate, Nutrition Research Division, Surveys Section. “Canadian Nutrient File (CNF) - Search by food.” Welcome to nginx! 13 Apr. 2016, food-nutrition.canada.ca/cnf-fce/index-eng.jsp.

Heidi Klum Fat Free Candies photo. www4.pictures.gi.zimbio.com/Heidi Klum Heidi Klum Launches My Favorite cPKuGgtCp08l.jpg.

“Hyperglycemic Emergencies in Adults.” My Site - Chapter 15: Hyperglycemic Emergencies in Adults, Diabetes Canada, guidelines.diabetes.ca/fullguidelines/chapter15.

“I've heard that coconut oil is the best oil to use. Is that true?” Is coconut oil healthy to use? Will coconut oil help with weight loss? - Eat Right Ontario, Eat Right Ontario, 18 Oct. 2017,

www.eatrightontario.ca/en/Articles/ Fat/I-ve-heard-that-coconut-oil-is-the-best-oil-to-use."It's All Good" book cover photo. i.kinja-img.com/gawker-media/image/upload/s--FJu6MikL--/

c_scale,f_auto,fl_progressive,q_80,w_800/786791550393455400.jpg.Jennifer Aniston SmartWater photo. cdn03.cdn.justjared.com/wp-content/uploads/2009/05/aniston-hush/jennifer-

aniston-smartwater-hush-02.jpg.“Ketogenic Diet.” Epilepsy Foundation, Epilepsy Foundation, www.epilepsy.com/learn/treating-seizures-

and-epilepsy/dietary-therapies/ketogenic-diet.Khloe Kardashian FitTea photo. cdn-images

1.medium.com/max/1600/1*KBJfvxZiCo9TVRFdARHy6w.jpeg.“Leslie Beck: Intermittent fasting, done right, can lead to weight loss.” The Globe and Mail, 15 June 2015,

beta.theglobeandmail.com/life/health-and-fitness/health/intermittent-fasting-done-right-can-lead-to-weight-loss/article24959862/?ref=http%3A%2F%2Fwww.theglobeandmail.com&.

Liau, K M, et al. “An open-Label pilot study to assess the efficacy and safety of virgin coconut oil in reducing visceral adiposity.” ISRN pharmacology, U.S. National Library of Medicine, 15 Mar. 2011, www.ncbi.nlm.nih.gov/pubmed/22164340.

“Medium-Chain triglyceride.” Medium-Chain triglyceride - an overview | ScienceDirect Topics, Science Direct, www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/medium-chain-triglyceride.

“PEN Editor's Pick: Are interventions to decrease dietary cholesterol intake recommended for the primary prevention of cardiovascular disease (CVD).” Dietitians of Canada, Practice-Based Evidence in Nutrition, 28 July 2017, www.dietitians.ca/Member/Resources-from-A-Z/Practice-based-Evidence-in-Nutrition--PEN-/Editors-Pick-Interventions-to-decrease-dietary-cho.aspx.

+References

Ray, C. Claiborne. “Finer Fiber.” The New York Times, The New York Times, 22 Apr. 2002, www.nytimes.com/2002/04/23/science/q-a-finer-fiber.html.

Rihanna with Vita Coco photo. www.styleandvibes.com/wp-content/uploads/2011/06/vita-coco-rihanna-ad.jpg.

“Saturated Fat.” American Heart Association, 24 Mar. 2017, healthyforgood.heart.org/eat-smart/articles/saturated-fats.

Sharp, Abbey. “Six Not-So-Sexy Side Effects of Juice Cleanse Diets.” Abbey's Kitchen, 19 Oct. 2017, www.abbeyskitchen.com/nutrition-six-not-so-sexy-side-effects-juice-cleanse-diets/.

St-Onge, Marie-Pierre, and Peter J. H. Jones. “Physiological Effects of Medium-Chain Triglycerides: Potential Agents in the Prevention of Obesity.” The Journal of Nutrition, The Journal of Nutrition, 1 Mar. 2002, jn.nutrition.org/content/132/3/329.full.pdf html.

St-Onge, Marie-Pierre, et al. “Medium Chain Triglyceride Oil Consumption as Part of a Weight Loss Diet Does Not Lead to an Adverse Metabolic Profile When Compared to Olive Oil.” Journal of the American College of Nutrition, U.S. National Library of Medicine, Oct. 2008, www.ncbi.nlm.nih.gov/pmc/articles/PMC2874191/.

Sylvester Stallone High Protein Pudding photo. www.ironmagazine.com/wpcontent/uploads/2010/04/pudding.jpg.

Turmeric root photo. http://1077thejewel.com/health-benefits-turmeric/“Understanding Eggs and Cholesterol: How many eggs can you eat?” Understanding Eggs and

Cholesterol: How many eggs can you eat? - Eat Right Ontario,www.eatrightontario.ca/en/Articles/Heart-Health/Understanding-Eggs-and-Cholesterol-How-many-eggs.aspx.

“Understanding non-Dairy beverages.” Eat Right Ontario, 8 Nov. 2017, www.eatrightontario.ca/en/Articles/Allergies-and-Intolerances/Understanding-non-dairy-beverages.aspx.

“What is a Registered Dietitian?” Eat Right Ontario, 28 Nov. 2016, www.eatrightontario.ca/en/Articles/Nutrition-Month/What-is-a-Registered-Dietitian.aspx.

+

Questions?

+Supplementary Material:

Avocadoes

Canada’s Food Guide Serving = ½ fruit

11.7 grams unsaturated fats per serving

2.1 grams saturated fats per serving

6.7 grams fibre per serving

+Supplementary Material:

Colonics/Bowel Cleansing

“Cleansing” the bowel

Medicinal laxatives, herbal products, “detoxification diets”

Little to no evidence

May cause harm

Not recommended

+Supplementary Material: Eggs

Cholesterol is contained in the yolk – 179mg

80% of cholesterol in body produced by organs

20% of cholesterol in body is affected by food

Healthy person one whole egg per day (300mg/day*)

High cholesterol, diabetes or heart disease two whole

eggs per week (200mg/day*)

*Sources are conflicting; recommendation

should be individualized.

+Supplementary Material:

Intermittent Fasting

Lack of food intake for an extended period of time

Long-term data unknown

Nutrient dense, 25% calorie restriction = reduced blood

pressure, fasting blood glucose, fasting insulin and C-

reactive protein

Many variations 5:2, alternate day fasting, every third day,

once/week, time-restricted eating

Ramadan fasting led to lower blood pressure, blood glucose,

cholesterol and triglycerides levels

+Supplementary Material:

Intermittent Fasting Con’t

Animal research Reduced the risk of diabetes and lowered

blood pressure, cholesterol and triglyceride levels

Human research is promising

Not for everyone headaches, fatigue, irritability

Danger: growing children and teenagers, pregnant and

nursing women, people with diabetes who take insulin or

oral medications and individuals with hypoglycemia

Must ensure calorie and nutrient intake are sufficient (need

nutrient dense foods)

Fasting should be monitored by a Registered Dietitian, with

approval of MD

+Supplementary Material:

Prebiotics/Probiotics

Prebiotics are basically food for probiotics

Probiotics are good bacteria that make up a healthy

digestive tract

Different recommendations depending on condition (e.g.

diarrhea, constipation, etc.)

Probiotic App: The Clinical Guide to Probiotic Supplements

Probiotic App Online Form: http://www.probioticchart.ca/