Chapter 3:
Current Eating Issues and Lifestyle Choices
Overview
As countries become more developed, it becomes increasingly rare for people to having to worry about famine. With more and more food industries, grocery stores are filled with an increasing variety of foods including processed foods. Proper attention must be paid to the food that one consumes because many health issues may arise due to a lack of or an excess of nutritional intake. Many of the health issues include obesity, heart diseases, and diabetes.
A Grocery Store
A Grocery Store
Obesity
Canada is in the midst of an epidemic of obesity. The number of people who have obesity in Canada is immense. According to Statistics Canada's 2009 to 2011 data results, about one third of Canadians are obese (CBC news, 2012, http://www.cbc.ca/news/health/story/2012/09/20/child-obesity-statscan.html). Based on the International Obesity Task Force criteria, one in four Canadians were determined to be obese (Huffpost Living Canada, 2012, http://www.huffingtonpost.ca/2012/09/20/overweight-kids_n_1899780.html). Both sets of data show that obesity is a very common disease.
Obesity is caused by a lack of energy balance which involve eating too much and not getting enough exercise. Weight gain occurs when the amount of energy, or calories, ingested outweighs the amount of energy used up by the body for things such as breathing, digesting, and carrying out physical activities. The amount of energy or calories being consumed does not have to balance every day; however, they should balance over time. The main reason that individuals are not getting enough exercise is the sedentary lifestyles that they choose to have. Many people spend hours watching television, playing video games, completing school work, or other tasks that do not involve any movements. Technologies such as cars that have been made for convenience are also factors contributing to obesity, as they take away the need for walking. A lack of sleep may increase the likelihood of obesity. Sleep helps maintain a good balance between the hormone ghrelin, used to make a person feel hungry, and leptin, used to make a person feel full (EmPower, n.d., http://www.empoweryourhealth.org/vol1-issue3/What-are-the-Complications-of-Obesity). When one does not obtain enough sleep, the level of ghrelin increases and the level of leptin decreases. This imbalance causes one to feel hungry all the time. As a result, the individual may consume more food than usual (Body and Health, 2014, http://bodyandhealth.canada.com/channel_condition_info_details.asp?disease_id=95&channel_id=1055&relation_id=17519; Mayo Clinic, 2014, http://www.mayoclinic.org/diseases-conditions/obesity/basics/complications/con-20014834;
NIH, 2012, http://www.nhlbi.nih.gov/health/health-topics/topics/obe/risks.html).
Little Time for Exercises
Individuals who have obesity tend to have a shorter lifespan than someone who maintains a healthy body weight. Individuals with obesity are at a higher risk for insulin resistance and diabetes. Insulin is a hormone released by the beta cells of the pancreas that signals the fat cells in the liver to store glucose as glycogen when the glucose level in the blood is high. Those with obesity also have higher chances of developing abnormally high cholesterol levels and high blood pressure. High cholesterol and high blood pressure cause diabetes, heart diseases, and strokes. The breathing capacity of individuals who are overweight may also be affected. They may develop obstructive sleep apnea, a condition when an individual experiences a halt in breathing during sleeping. They may also develop asthma, lung tissue collapse and lung infections. Arthritis also tends to be an issue for joints that must carry the excess weights of individuals with obesity. In addition, they may develop breast, colon and kidney cancer (Body and Health, 2014, http://bodyandhealth.canada.com/channel_condition_info_details.asp?disease_id=95&channel_id=1055&relation_id=17519; EmPower, n.d., http://www.empoweryourhealth.org/vol1-issue3/What-are-the-Complications-of-Obesity; Huffpost Living Canada, 2012, http://www.huffingtonpost.ca/2012/09/20/overweight-kids_n_1899780.html; Mayo Clinic, 2014, http://www.mayoclinic.org/diseases-conditions/obesity/basics/complications/con-20014834;
NIH, 2012, http://www.nhlbi.nih.gov/health/health-topics/topics/obe/risks.html).
Women who are obese may have trouble conceiving and delivering. There is also a higher chance of death for the mother and the fetus. Children whose mothers are obese are likely to be born large and have an increased risk of developing diabetes. Males may develop erectile dysfunction and their body may produce lower than the normal amount of the male hormone testosterone (EmPower, n.d., http://www.empoweryourhealth.org/vol1-issue3/What-are-the-Complications-of-Obesity; NIH, 2012, http://www.nhlbi.nih.gov/health/health-topics/topics/obe/risks.html).
Obesity is a risk factor for many diseases and even death. To reduce the risk of those complications and increase an individual's overall health, a healthy body weight must be maintained. To maintain a healthy weight, individuals are required to exercise for at least an hour each day. Physical activity is crucial for the body to use calories and to balance the calories consumed with the calories used. In order to maintain a healthy weight, individuals must also have healthy diets. They must consume healthy foods and avoid unhealthy foods. Healthy foods should have no saturated fats and trans fats. Fruits, vegetables, and whole grains are examples of healthy foods (Mayo Clinic, 2014, http://www.mayoclinic.org/diseases-conditions/obesity/basics/lifestyle-home-remedies/con-20014834; NIH, 2012, http://www.nhlbi.nih.gov/health/health-topics/topics/obe/treatment.html).
Type II Diabetes
Obesity and lack of physical activity are the most common causes of type II diabetes. Most people diagnosed with diabetes were not expected to live past 50 years old. Type II diabetes is a disease in which the pancreas does not produce enough insulin or the body does not respond to the insulin and is resistant to the insulin. Insulin is the hormone that converts sugar, starches and other foods into energy. As a result, glucose builds up in the blood instead of being used for energy. Long-term effects of type II diabetes lead to amputation, blindness, nerve damage, and heart and blood vessel damages. People with this disease must always monitor their blood sugar level, take insulin, and carefully count carbohydrates. They also need to see a specialist regularly (Canadian Diabetes Association, 2014, http://www.diabetes.ca/diabetes-and-you/living-with-type-2-diabetes#sthash.iuriDsiq.dpuf; Leonard, 2013, http://health.usnews.com/health-news/health-wellness/articles/2013/05/15/how-to-manage-type-1-diabetes-as-you-age; WebMd, 2014, http://www.webmd.com/diabetes/guide/diabetes-causes).
The pancreas is a long gland located between the small intestine and the spleen. Two percent of the cells in the pancreas form clusters known as the islets of Langerhans. The islets secrete the hormones insulin and glucagon, which are used by the body to control blood glucose level and therefore the ability of the tissues of the body to metabolize. Insulin and glucagon control blood glucose and keep it at an equilibrium. Insulin, secreted by beta cells in the islets, lowers blood glucose levels by uptaking the glucose from the blood and promoting the formation of glycogen in the liver. Glucagon, secreted by alpha cells in the islets, raises blood glucose levels by converting or stimulating the breakdown of glycogen in the liver to glucose (Fraser, 2012; Mayo Clinic, 2014, http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/causes/con-20019573).
Location of the Pancreas
Regulation of Blood Glucose Level
Diabetes mellitus, or diabetes, is characterized by high blood glucose level caused by problems in the production of insulin. Three common symptoms are frequent urination, increased thirst and therefore fluid intake, and an increased appetite. Glucose cannot be absorbed by the body so high blood glucose level results, which leads to a high concentration of glucose in the kidneys. The kidneys pull water out of the body due to osmosis, thus increasing urine production. As body loses more water, one’s thirst increases. There is also an increased appetite due to the body’s inability to absorb the glucose without the help of insulin. This leads to an increase in hunger and weight loss. Since glucose cannot be stored nor used for energy production, fats and proteins are used instead. Blurred vision, lethargy, nausea, vomiting, abdominal pain, kidney failure, hypertension, glycemia, and heart diseases may result (American Diabetes Association, 2014, http://www.diabetes.org/diabetes-basics/type-1/; Fraser, 2012; Mayo Clinic, 2014, http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/definition/con-20019573; Mayo Clinic, 2014, http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/symptoms/con-20019573; Mayo Clinic, 2014, http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/treatment/con-20019573; Medline Plus, 2014, http://www.nlm.nih.gov/medlineplus/ency/article/000305.htm).
Diabetics must be closely monitored and take frequent blood sugar level tests. They require insulin daily by pumps or injections in order to prevent the disease from seriously damaging their body. They must be aware of their blood glucose level at all times (Fraser, 2012; Mayo Clinic, 2014, http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/causes/con-20019573; Mayo Clinic, 2014, http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/risk-factors/con-20019573).
Although there is currently no cure for diabetes, new technologies have aided in better treatments. Electronic and mechanical devices allow patients to test blood glucose level themselves. External insulin pumps are used to inject insulin and control their blood glucose level (Fraser, 2012; Mayo Clinic, 2014, http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/definition/con-20019573).
There are also things that can be done to improve health conditions and increase life expectancy. Regular exercises such as aerobic and strengthening exercises should be done regularly as physical activity can lower blood sugar. Eating healthy food is also very important. There is not a diabetes diet, but the diet should be centered on nutritious, low-fat, and high-fiber foods such as vegetables, fruits, and whole grains. Stress should be prevented as the hormones the body produce in response to stress may prevent the insulin of the body from working properly, which worsens the conditions. Data show that those who are more optimistic and more careful in managing and keeping track of their daily physical activity and glucose level live longer than the average life expectancy for diabetics (American Diabetes Association, 2014, http://www.diabetes.org/diabetes-basics/type-1/; Mayo Clinic, 2014, http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/lifestyle-home-remedies/con-20019573; Mayo Clinic, 2014, http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/treatment/con-20019573).
Low Carbohydrate Diets
Obesity could lead to many problems. Eating too little could also cause serious problems. Many people choose to take diets of various sorts without knowing the dangerous underlining consequences to those diets. An example of one of the fad diets is the grapefruit diet. The grapefruit diet, also known as the Hollywood diet, had a long history in the United States. It was invented in the 1930s (McCoy, 2014, http://www.everydayhealth.com/diet-nutrition/grapefruit-diet.aspx; Vincent, 2009, http://ezinearticles.com/?Grapefruit-Diet---Pros-and-Cons&id=2447154) People claimed that grapefruits contain enzymes that could be used to burn fat. The low carbohydrate diet allows quick weight loss for as much as 10 pounds in 12 days (Brooks, 2012, http://www.sheknows.com/food-and-recipes/articles/977299/pros-and-cons-of-top-fad-diets; Krans, 2010, http://www.healthline.com/health/grapefruit-diet; Vincent, 2009, http://ezinearticles.com/?Grapefruit-Diet---Pros-and-Cons&id=2447154; WebMD, 2014,
The following is a sample meal plan of the classic version of this diet.
Breakfast: Egg, bacon
Lunch: meat, salad
Dinner: meat, salad
(World Fitness, 2013, http://www.worldfitness.org/low-carb-diet-problems.html)
Many variations exist, but the majority of the grapefruit diets involve meals that are rich in protein, fat, and cholesterol and half a grapefruit or a cup of grapefruit juice before every meal.
The diet is low in sugar and carbohydrates and limits the daily intake of calories to 80. The diet encourages drinking large amount of water and eating until one is fully satisfied for each meal (Kellow, 2014, https://www.weightlossresources.co.uk/diet/grapefruit_diet.htm; Krans, 2010, http://www.healthline.com/health/grapefruit-diet; McCoy, 2014, http://www.everydayhealth.com/diet-nutrition/grapefruit-diet.aspx; Vincent, 2009, http://ezinearticles.com/?Grapefruit-Diet---Pros-and-Cons&id=2447154; WebMD, 2014,
The truth is, grapefruit does not burn fat. A few studies had been done for which people who are obese ate half of a grapefruit before every meal for 12 days and had lost significant weight. The reason they had lost weight was that the fibre and water contained in grapefruits have already filled their stomachs so they will eat less of other foods lobal Health and Fitness, n.d., http://www.globalhealthandfitness.com/metabolism%20myths.htm; WebMD, 2014, http://www.webmd.com/diet/grapefruit-diet). Weight loss was also due to the extremely low and dangerous intake of calories with this diet. With less than 1000 calories per day, most people would have lost weight even without consuming grapefruits (Kellow, 2014, https://www.weightlossresources.co.uk/diet/grapefruit_diet.htm; Vincent, 2009, http://ezinearticles.com/?Grapefruit-Diet---Pros-and-Cons&id=2447154). In addition, muscle depletion may have also caused weight loss. As with any fad diets, losing so much weight in such a short amount of time is not healthy and the person will likely regain the weight (WebMD, 2014, http://www.webmd.com/diet/grapefruit-diet). The grapefruit diet encourages bad nutrition and will fail because it does not involve any exercise to improve one’s metabolism (ABC’s of Weight Loss Psychology, n.d., http://www.weight-dieting.org/grapef.htm; Global Health and Fitness, n.d., http://www.globalhealthandfitness.com/metabolism%20myths.htm).
The grapefruit diet allows weight to be lost in a very short amount of time and is affordable for the general population. When it is compared to many other diets, this one also does not involve starvation (Krans, 2010, http://www.healthline.com/health/grapefruit-diet). Although this diet has some advantages, there are also many dangerous consequences associated with it.
The nutritional intake that this diet allows is skewed. The diet eliminates the intake of vital nutrients such as vitamins from fruits. It recommends higher than normal intake of cholesterol and fat and low levels of fiber. The Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association stated that “high-protein diets are not recommended because they restrict healthful foods that provide essential nutrients and do not provide the variety of foods needed to adequately meet nutritional needs. Individuals who follow these diets are, therefore, at risk for compromised vitamin and mineral intake, as well as potential cardiac, renal, bone, and liver abnormalities overall” (Physicians Committee, 2004, http://www.pcrm.org/health/reports/analysis-of-health-problems-associated-with-high; Vincent, 2009, http://ezinearticles.com/?Grapefruit-Diet---Pros-and-Cons&id=2447154).
The grapefruit diet only allows a limited supply of carbohydrates to be consumed. Low carbohydrate diets like this will deplete the body’s glycogen stores in the muscles and liver. Although proteins and fats can also be used for metabolism, carbohydrates in the form of glucose is the primary supply of energy for the human body. The body initially burns the glucose stored as glycogen in the body. The body tries to maintain blood sugar level to a limited range because the brain is heavily dependent on glucose as its primary source of fuel. As glucose becomes depleted, fatty acids from fat reserves in the muscles are used as a source instead. In extreme cases, when the body is in a starvation mode, proteins are broken down into amino acids to be used to produce ATP (Freudenrich, 2014, http://health.howstuffworks.com/wellness/diet-fitness/exercise/sports-physiology5.htm). This process is one which the body consumes its own mass, resulting in muscle loss. This muscle atrophy is the muscle depletion or shrinking that occurs when the body uses the easily accessible muscle protein for direct metabolism or conversion to glucose for fuel. In addition, insulin levels are low due to the low carbohydrate foods, so eating more protein would not help because the catabolism of muscle protein would still increase and protein synthesis would slow down or stop. With little carbohydrates, cellular respiration will occur at a much slower rate than normal. Less muscle mass would also slow down metabolism as the process occurs in the muscles. Less cellular respiration means that less ATP is produced for the body to use as energy (World Fitness, 2013, http://www.worldfitness.org/low-carb-diet-problems.html).
Carbohydrates, Proteins and Fats in Cellular Respiration
Glycogen depletion may cause one to experience loss of energy and have symptoms such as exhaustion, dizziness, and nausea. The body prefers to use carbohydrates either in the form of glucose or the stored form of glycogen as a fuel for cellular respiration. Muscles require glucose in order to do maximal work. Limited carbohydrate means that the body will need to use other fuels such as fats and amino acids. The conversion of these substances into usable forms take longer than simply using glucose. These sources are also poor substitutes for glucose for brain functions and exercises (Brooks, 2012, http://www.sheknows.com/food-and-recipes/articles/977299/pros-and-cons-of-top-fad-diets; Physicians Committee, 2004, http://www.pcrm.org/health/reports/analysis-of-health-problems-associated-with-high; World Fitness, 2013, http://www.worldfitness.org/low-carb-diet-problems.html).
Bad breath may occur when carbohydrate is severely limited and fat becomes the primary source for energy. Fat particles are converted to ketones, which are an emergency energy source. Parts of fat particles that cannot be metabolized and accumulate outside cells are eliminated from the body by urine or air, resulting in an acetone smelling breath (Physicians Committee, 2004, http://www.pcrm.org/health/reports/analysis-of-health-problems-associated-with-high).
Difficulty of concentrating may also occur as a result of limited carbohydrate intake. The primary energy source for the brain and the nervous system is carbohydrates and a restricted amount of it will force the body to use ketones as an emergency energy source. Ketones take time to be converted from fat particles and cannot provide the body with energy at the speed that they are needed (Physicians Committee, 2004, http://www.pcrm.org/health/reports/analysis-of-health-problems-associated-with-high).
The short-term weight loss will be gained back (Krans, 2010, http://www.healthline.com/health/grapefruit-diet). This temporary weight loss is due to the reason that this diet cannot be maintained in the long-term and that no change is made for a healthy lifestyle. None or little exercise is done to improve one’s metabolism. Muscles that are lost during the process of losing weight and the fluid that is lost during glycogen depletion will be re-gained (Vincent, 2009, http://ezinearticles.com/?Grapefruit-Diet---Pros-and-Cons&id=2447154; World Fitness, 2013, http://www.worldfitness.org/low-carb-diet-problems.htm).
Cardiovascular diseases including heart attacks may result from the high consumption of protein and fat that this diet recommends. Proteins and fats are extremely high in cholesterol and saturated fat which increase the risk of heart diseases (Physicians Committee, 2004, http://www.pcrm.org/health/reports/analysis-of-health-problems-associated-with-high).
Constipation and bowel disorders may occur due to the restricted intake of carbohydrates and fibres. Plant-based foods contain fibre and a lack of it increases the transit time in, and the risk of diseases of, the digestive tract (Physicians Committee, 2004, http://www.pcrm.org/health/reports/analysis-of-health-problems-associated-with-high; World Fitness, 2013, http://www.worldfitness.org/low-carb-diet-problems.htm).
The increase in the consumption of fat also increases the risk for gallstones and gallbladder inflammation. Diets high in protein are associated with high risks for permanent or significant reduction in kidney function. These problems include kidney stones and infections (Physicians Committee, 2004, http://www.pcrm.org/health/reports/analysis-of-health-problems-associated-with-high).
The classic grapefruit diet led to many problems; however, there is an alternative to this low carbohydrate diet.
The classic grapefruit diet was a fad diet that was very restricted. The new grapefruit diet involves the eating of a grapefruit combined with a healthy and balanced diet and also helps with weight loss. Dr. Fujioka of the Nutrition and Medical Research Centre and Scripps Clinic in San Diego, America had said that “for years, people have talked about the grapefruit diet. Now we have data that grapefruit helps weight loss. Our study participants maintained their daily eating habits and slightly enhanced their exercise routine. The only dietary change was the intake of Florida grapefruit and grapefruit juice.” In this study of 100 obese people, the average loss of weight caused by adding a grapefruit before each meal was 3.3 pounds to 3.6 pounds in a span of 12 weeks (Kellow, 2014, https://www.weightlossresources.co.uk/diet/grapefruit_diet.htm).
Not only was it discovered that grapefruit helped one to lose weight in a healthy diet, it was also discovered that those participants in the study had lower levels of insulin. Researchers believe that grapefruits contain a unique plant substance that helps reduce insulin levels in the body. Insulin is a hormone that regulates carbohydrate and fat metabolism in the body and high levels of insulin means that the sugar in the body is not used efficiently and is stored instead. This makes one feel hungry and wanting to eat more. More research needs to be done before the intake of large amounts of grapefruits can be recommended to the general population. Emma Bunn, diabetes care advisor at Diabetes UK said that “if grapefruit does significantly lower insulin levels this could be a potentially exciting discovery. We will be following any further research in this area closely to establish if grapefruit could provide genuine benefits.” Nonetheless, grapefruit is certainly something healthy to eat (Kellow, 2014, https://www.weightlossresources.co.uk/diet/grapefruit_diet.htm; The World’s Healthiest Foods, 2014, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=25).
Many other advantages of the fruit:
- Grapefruits are high in antioxidants. The red colour of the grapefruit is due to the antioxidant lycopene, a carotenoid phytonutrient, which is anticarcinogenic. Among the common dietary carotenoids, lycopene is best at fighting oxygen free radicals which can damage cells (The World’s Healthiest Foods, 2014, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=25).
Foods that Contain Lycopene
Foods that Contain Lycopene
- A research published in the Asian Pacific Journal of Clinical Nutrition stated that lycopene-rich food such as grapefruits reduces men’s risks of developing prostate cancer (The World’s Healthiest Foods, 2014, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=25).
- A type of phytonutrient in grapefruits called limonoids prevents the formation of tumors by encouraging the formation of a detoxifying enzyme called glutathione-S-transferase. This enzyme causes a reaction in the liver which makes toxic chemicals more water soluble for excretion from the body (The World’s Healthiest Foods, 2014, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=25).
- Grapefruit was shown to lower levels of LDL or bad cholesterol in the body and to slow down the progression of atherosclerosis. It prevents cardiovascular diseases such as heart attacks and strokes (The World’s Healthiest Foods, 2014, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=25).
The classic grapefruit diet was very harmful and unbalanced. It allowed too little calorie intake and was very restrictive in the type of nutrients one was allowed to take. It is much better to lose weight at a slower and a steadier rate with exercise and a healthy diet. A healthy lifestyle and a plan that can be sustained are very important (Kellow, 2014, https://www.weightlossresources.co.uk/diet/grapefruit_diet.htm; WebMD, 2014, http://www.webmd.com/diet/grapefruit-diet).
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