Carbohydrates are an important class of organic molecules found in all organisms. They are synthesized from carbon, oxygen, and hydrogen atoms. They are a source of energy, a form of stored energy, and they can have structural roles.
Monosaccharides, also called sugars, are the simplest form of carbohydrates. They are soluble and sweet tasting. They have between 3 and 6 carbon atoms, and their general formula is (CH2O)n, They are named according to the number of carbon atoms (triose C3H6O3, tetros C4H8O4, pentose C5H10O5, hexose C6H12O6). Glucose, fructose and galactose are all hexoses; while they all have the same chemical formula, they are structurally and chemically different.
Understanding The Importance of Glucose
Glucose is the main source of energy in respiration, and it is the building block for larger carbohydrates. It is a small, soluble monosaccharide that is easily transported in and out of cells through carrier proteins. It is less reactive than other monosaccharides; therefore, its breakdown must be catalyzed by enzymes. There are two forms of glucose: alpha-glucose and ß-glucose, which differ by the position of the hydroxyl group. The presence of either one yields very different polysaccharides.
Monosaccharides are joined together via a condensation reaction to form disaccharides and polysaccharides. During a condensation reaction one oxygen and two hydrogen atoms are removed from monosaccharides forming water. The removal of water bonds the monosaccharides together by a covalent bond known as a glycosidic bond. The names of glycosidic bonds depend on the location of the carbon atoms between which they are formed. For example, a bond formed between carbon 1 and carbon 4 is called a 1,4 glycosidic bond (i.e. maltose). Conversely, disaccharides and polysaccharides can be broken down into monosaccharides through hydrolysis. Being the opposite of condensation, a hydrolysis reaction requires water.
Disaccharides, also called sugars, are sweet-tasting and soluble. Different combinations of monosaccharides will form different disaccharides. For example, two molecules of alpha-glucose form maltose; alpha-glucose and fructose combine to form sucrose; ß-glucose and galactose combine to form lactose. Sucrose is formed by alpha glucose and beta fructose.
The Structure Of Sugar
Polysaccharides are polymers of simple sugars bonded via condensation reactions. Unlike monosaccharides and disaccharides, polysaccharides are not sweet-tasting nor easily soluble; they are not sugars. There is a variety of polysaccharides, depending on which monomers bond together to form the polysaccharide and where the bond takes place. For example: a polymer of alpha-glucose monosaccharides creates amylose. A polymer of ß-glucose gives us cellulose. A 1,4 glycosidic bonding gives us amylose, while a 1,4 and 1,6 glycosidic bonding gives us amylopectin.
Polysaccharides are the main source of stored energy for both plants and animals; they can also have structural roles. They are very compact, allowing storage of a lot of energy in a small space. They are insoluble in water; therefore, they do not affect the osmotic balance of the cell. They are large molecules that do not diffuse in and out of the cells. Finally, they can be easily hydrolyzed in alpha-glucose when energy is needed. Cellulose, chitin, starch, and glycogen are all examples of important polysaccharides.
Cellulose consists in beta glucose units connected via 1,4 glycosidic bonds and is important for the overall structure of plants. Chitin is made of N-acetyl-D-glucosamine polymers and it has a similar structure to cellulose. It is present in some fungi and in the exoskeleton of arthropods providing structure and strength that protect these organisms from the outside world. Starch is made from alpha-glucose, and it is found in photosynthesizing cells in leaves and storage cells in seeds. Glycogen is an important form of energy storage in animals. It is made of alpha-glucose molecules joined together by 1,4 and 1,6 glycosidic bonds. In times of strenuous activities or in between meals enzymes break down some of this glycogen in individual glucose molecules. When in excess, other enzymes add glucose units back to the chain to store them for later use.
Americans Are Spending More Money On Processed Food From Vending Machines and Fast Food Than On Home Cook Meals: Know The Nutritional Facts From These Away From Home Food Products
According to the Economic Research Service of the USDA, in 2010 spending on food away from home surpassed spending on food prepared at home, with Americans eating out an average of 5 times per week1. This trend had already prompted several cities and states to pass labeling laws for chain restaurants and vending machines. For example, the New York City Board of Health approved trans-fat and calorie labeling in 20062. Seattle had followed suit in 20073, and California was the first state to pass menu labeling law in 20084.
The Patient Protection and Affordable Care Act recognized the need to provide consumers with the tools to make informed choices when eating out, and in 2014 the FDA issued the menu labeling rule and the vending machine rule.
The menu labeling rule applies to restaurants that are part of a chain with 20 or more locations, operating under the same name and offering the same menu. Similarly, the vending machine labeling rule requires operators with 20 or more vending machines to display calorie count for the items sold, so that the information is available to consumers prior to purchasing the food item. Labels must state that nutrition information is based on 2,000 calories, but calorie needs vary5.
If Laws Surrounding Nutritional Labeling Do Not Lead Individuals To Make Healthier Food Choices, What Will?
While the goals of the two laws are to fight the obesity epidemic and help consumers make healthier choices, it is interesting to note that the data shows that providing nutrition information does not necessarily lead people to make healthier choices. A study conducted in King County, Washington, in 2009 on the effects of menu labeling showed that the regulations had no impact on consumer choice6.
We can argue that health-conscious consumers do not regularly eat at fast-food restaurants and chains, and when they do, they are probably paying attention to the nutrition information. However, I do not believe that people making less healthy choices do not understand how poor diets lead to poor health.
While menu labeling laws have pushed some fast food chains to add healthier items to their menus, most consumers still order from the less optimal options. Similarly, cigarette packages displaying negative images did not lead people to reduce or quit smoking; higher tobacco taxes did. It saddens me to think that only food taxes may push people towards making healthier choices7.
A large part of my practice is middle aged women affected by eating disorders. For this reason, I was interested in finding out if any studies had been done showing a correlation between menu labeling and food choices in ED sufferers. The study I reviewed was a randomized controlled trial conducted in 2017 on 716 adult females. The participants completed an online survey and were randomly assigned a menu with or without nutritional information. I was not surprised to find out that menu labeling may decrease the caloric content of foods ordered by women suffering from anorexia and bulimia, but it may increase calories ordered by binge-eating disorder sufferers8.
It doesn’t seem that the menu labeling and vending machine laws have had any impact on the current obesity trend. From what I see daily in my own practice and the review of the data I cited, I must sadly admit that I believe that the two laws have had a negligible impact on the average person.
Sources Cited
1Finkelstein EA, Strombotne KL, Chan NL, Krieger J. Mandatory Menu Labeling in One Fast-Food Chain in King County, Washington. American Journal of Preventive Medicine. 2011 Feb 1;40(2):122–7.
2NYC Trans Fat, Calorie Labeling Initiatives Approved | Center for Science in the Public Interest [Internet]. [cited 2020 Sep 30]. Available from: https://www.cspinet.org/new/200612052.html
3In Seattle, Menu Labeling Is “In”, Trans Fat is “Out” | Center for Science in the Public Interest [Internet]. [cited 2020 Sep 30]. Available from: https://www.cspinet.org/new/200707201.html
4California First State in Nation to Pass Menu Labeling Law | Center for Science in the Public Interest [Internet]. [cited 2020 Sep 30]. Available from: https://cspinet.org/new/200809301.html
6Finkelstein EA, Strombotne KL, Chan NL, Krieger J. Mandatory Menu Labeling in One Fast-Food Chain in King County, Washington. American Journal of Preventive Medicine. 2011 Feb 1;40(2):122–7.
7 Harmon K. Does Calorie-Labeling at Restaurants Lead to Healthier Eating? [Internet]. Scientific American. [cited 2020 Sep 30]. Available from: https://www.scientificamerican.com/article/calorie-labeling-menus/
8 Haynos AF, Roberto CA. The effects of restaurant menu calorie labeling on hypothetical meal choices of females with disordered eating. Int J Eat Disord. 2017 Mar;50(3):275–83.
Last month, I posed the question, “Are you ready to try genetic testing for weight loss?” An exciting development, we can now unlock our genetic information as it pertains to weight and fitness. One company, Genetic Directions is working with practitioners to help individuals like you use that information to gain a competitive edge in sustainable weight loss.
I’m so enthusiastic about Genetic Direction’s platform because the benefits of understating your unique genetic code far surpass weight loss. It helps lay foundation to long-term health. Whether you are looking to shed a few pounds, maximize your workout routine, or want to ensure you intake enough nutrients, genetic testing is advantageous for everyone.
That includes me.
In all areas of my work, I practice what I preach. That includes taking the plunge into genetic testing myself. Luckily, the timing was great. Between you and me, I was still working on losing the last 5 lbs. of baby weight. What better time to unlock the secrets behind my unique genetic makeup.
Just under two months ago, I sent in my DNA swab. Three weeks later, I held my personal results in my hand.
My Results
As you can imagine, the genetic results are a fairly robust report. I’m going to narrow in on the most surprising insights.
First, in regards to weight loss, my body responds better to anaerobic exercise compared to aerobic exercise. This means when pursuing dropping a few pounds, weight lifting goes a long way to trimming up.
The most interesting piece came in the micro nutrient section. Genetically speaking, I am prone to being deficient in a few different nutrients, particularly folate.
While there were a lot of insights in the report, these two were the most actionable for me. The report highlights what foods and type of exercise “pleases my genes.” It doesn’t account for all the other benefits of different health measures.
Applying Changes
I started with adjusting my workout routine. Switching from a 60-minute run, I now build my exercise around 30 minutes of running and 30 minutes of strength and conditioning. To address my micronutrients tendencies, I built in whole foods supplements into my diet.
While the report is scientific, applying changes is an art. It would be easy to over adjust based on the findings. For example, I could have easily switched my entire workout to weight lifting, thus losing the cardiovascular benefits brought by aerobic exercise, and risking making myself prone for overuse. In essence, too much of a good thing…
Ultimately, I did lose the last 5 lbs. of baby weight. With my new regimen based off of my specific genes, I know that I have a competitive edge in approaching my overall health.
Balancing Findings
At the end of the day, genetic testing results are just one tool in the entire toolbox to achieving optimal health. It just so happens that this tool is highly sophisticated and exceptionally personalized.
The report by itself though cannot take into consideration other aspects of health, from stages of life to specific conditions/diseases. For example, in modifying my diet based on the results of my genetic testing, I needed to account for the fact that I am still breastfeeding.
While the report analyzes my genes, it doesn’t consider all the factors of my life.
That’s why it’s important to review the results with a trained nutritionist.
In tailoring a plan based on the results, you need to implement suggested changes while addressing current health conditions and lifestyle factors, basically everything that it is not linked to genes and genetic. By partnering with me, together we can use this test to not only help you shed reluctant weight, we can lay the foundation to achieving optimal health.
Coming Soon – Unlocking the Secrets of Aging
In September, Genetic Direction will launch an entire new program that analyzes how your genes impact aging. Today, the average adult between 50-65 is on four different daily medications. If you are looking to sidestep that path, opting instead to vibrantly sail into the golden years, then this test will help unlock the roadmap to aging with flair.
Now we have unique insights to build customized diets that actually achieve sustainable results!
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No two individuals are the same. Each of us has our own unique genetic code. While we have known this for years as it applies to specific conditions, genetic testing is now the key for obtaining and maintaining optimal weight and establishing a healthy relationship with food and exercise once and for all.
Sally endorses the Atkins diet. Melissa advocates for early morning running. Sam swears off carbs completely, convinced each time she looks at a baguette she gains five pounds. Then there’s Jen who seems to only eat carbs while maintaining her perfect figure. A quick jaunt down the diet section of the bookstore produces at least a dozen more methodologies, all with stunning reviews.
Whereas you’ve tried them all, and you’re constantly losing and gaining the same 15 pounds with each trend that hits the market.
Bottom line: people respond differently to various foods and types of exercise.
The difference today is that we have breakthroughs in DNA testing that go beyond stating the obvious fact that we are all different. Now we have unique insights to build customized diets that actually achieve sustainable results.
If you feel that there’s a missing piece in your quest to reach and maintain a healthy weight, then genetic testing is for you. By pinpointing how our genetic makeup influences nutrient utilization and responds to exercise, we can alter our habits to match what we were genetically preconditioned for.
No more fad diets. Now you can design a plan specifically equipped to maximize your body’s genetic makeup.
Now Offering Genetic Testing for Weight Loss
I am thrilled to be partnering with Genetic Direction to add genetic testing to my tool kit. This will help countless individuals currently feeling stuck with their health breakthrough to achieving real results.
My enthusiasm doesn’t stop with clients. I jumped right in, taking the test a few weeks ago. I look forward to sharing my personal findings next month.
If you’re ready to take the plunge to a more comprehensive view of your unique health, schedule an appointment today.
What is Genetic Testing?
If you haven’t heard about genetic testing, don’t worry. Until recently, the application has been primarily directed at identifying medical conditions and
diseases. In a nutshell, genetic testing is analyzing a person’s genes to determine a spectrum of different information, including:
Response to medicine;
Disease diagnosis;
Marker genes;
Fat, protein, carbohydrate, and nutrient utilization;
And more.
The insights have been profound, drastically improving our approach to health, nutrition, and medicine. Realizing the incredible opportunity for working toward preventative health and optimal wellbeing, genetic testing has recently been making its debut in the mainstream health arena. By analyzing how the genes influence nutrient assimilation, dictate the body’s utilization of proteins, fats, and carbohydrates and the body’s response to specific types of exercise, we can now put together comprehensive nutritional and exercise plans tailored for each individual.
While the technology is very robust, the process is very simple. You make an appointment to get a cheek swab. I send off the sample to the lab. Here’s where it all begins. Genetic Direction analyzes your DNA giving you a detailed custom report.
By working with me, you get a unique experience. I will help you understand the report and explain to you how to work with your genes and not against them. The importance of working with a nutritionist like myself is that I take into account pre-existing conditions (for example diabetes, high cholesterol, gluten intolerance, etc.) and diet history. The genetic testing is an important piece of the puzzle, you current state of health is another one, your medical history is yet another piece. When you work with me, I put them all together to create a comprehensive plan for you.
Unique Advantages
Losing weight isn’t complicated. Almost anyone will see initial results with a calorie restrictive diet. This fact helps fuel the consistent publishing of fad diet books. Regardless of ideology, people lose weight when they cut calories.
The real challenge is maintaining your desired weight. It’s why many struggle with yo-yo dieting.
Aligning your health practices with your genetic makeup will create results that are sustainable in the long run. Once you know how you body responds to cardiovascular exercise, for example, you will be able to maximize your time at the gym. You might be spending most of your time on the elliptical when your body is designed to lose weight in response to strength training.
You’re going to learn how your body utilizes fats, proteins and carbohydrates. You will also learn if you have a genetic tendency towards needing more of certain specific vitamins.
Genetic testing truly is the answer to never dieting again.
Recipe for Ultimate Health
Capturing the true essence of health goes beyond “weight loss.” It’s a balance between maintaining a healthy weight, exercise, rest, and nourishing the body. When you take this comprehensive approach to your wellbeing, you fuel your ability to achieve optimal health.
At the end of the day, that is the most important element to strive for.
While maintaining a healthy weight is important, a broader approach to wellness leads to higher quality of life, longevity, stronger immune system, and higher energy levels. Genetic testing is one key element to building your customized approach to optimal health.
If you’re ready to unlock the health secrets in your genes, contact me today! Together we can get you on the road to losing weight, increasing your energy, and improving your quality of life.
Join Francesca and MJ from All Things Crunchy as they discuss Leaky Gut 101.
You’ll learn about all the different factors that impact your health, from stress, to toxins to allergies and more. This event was brought to you by the Mama Tribe Network.
“You are what you eat”. We hear this more and more these days. But are you really “just” what you eat? Not really, the digestive process is a complex one and digestive issues are abundant in our society today. The cleanest diet won’t do you any good if you cannot properly break food down and assimilate nutrients.
Take a trip through the digestive system, and see where the magic happens. We will take it from the top, the brain, going through the mouth and moving down through the esophagus and into the stomach, the small and large intestine and out through the anus.
The things can go wrong at any point in the digestive system and what happens “north of the process” will have a cascading effect on the organs located south.
Did you know, for example, that not chewing enough has a domino effect on the rest of your digestive system? Learn why antacids and acid blockers only work as a band aid without fixing the root cause of acid reflux (which is often hypo acidity).
Francesca Orlando, NTP, CGP, BCHN explains this and much more as she takes you on a voyage through the digestive tract.
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