Designing Recipes | for a Healthy Digestive Tract
The Basics of General, Organic, and Biological Chemistry, by David W. Ball, John W. Hill, and Rhonda J. Scott. (Ref 3)
Catabolism is the breakdown of complex molecules in living organisms to form simpler ones, together with the release of energy. This is destructive metabolism.
The Human Organism (animal kingdom) obtains chemical energy and nutrients from the food groups known as the macronutrients - carbohydrates, fats, and proteins.
Humans eat and digest these macronutrients through reactions defined collectively as
We are 30 trillion plus human cells working together, and another 30 trillion plus bacteria cells working to support the host. (1,1a,1b) The Gut Microbiota, is now being treated as its own organ. "The Good Gut" (2).
Note: The Oral Microbiome is also important and 80% of systemic diseases can be first observed in the mouth. Your mouth is your "gateway to total body wellness." Thousands of studies have linked oral disease to systemic disease. (4,4a,4b) i.e. Avoid Mouthwashes and Fluoridated Toothpaste.
Saliva contains many enzymes such as amylase, protease, lipase, DNAse, RNAse as digestion aids, which are capable of breaking down starches into simpler sugars such as maltose and dextrin that can be further broken
down in the small intestine. There are dozens of proteins in the mouth that are for lubrication, dentitin protection - demineralization, anti-bacterial, anti-fungal, and anti-viral, just ask your
Dr. Kimberly Krautkramer and her team, demonstrate that microbial
colonization regulates global histone acetylation and methylation in multiple host tissues in a
diet-dependent manner: ... consumption of a “Western-type (SAD)” diet
prevents many of the microbiota-dependent chromatin changes that occur in a polysaccharide-rich diet. (5,6)
Nondigestible carbohydrates influence specific aspects of the immune function, particularly since the intestine embodies quantitatively the largest proportion of immune tissue in mammals. (13,13a) Furthermore, nearly all fibers are fermented to some extent, producing short-chain fatty acids - SCFAs, also known as volatile fatty acids - VFAs (wiki) (13b,13c).
The role of SCFAs is linked to health promoting effects, including a reduced risk of inflammatory diseases, diabetes, and cardiovascular disease, in addition the end products of fermentation of dietary fibers by the anaerobic intestinal microbiota, have been shown to exert multiple beneficial effects on mammalian energy metabolism (14,14a).
The 20th Century Diet -
It is increasingly evident that human diseases are most often related to lifestyle, and should in theory be preventable. The stress of modern life, our reduced physical activity, and our consumption of manipulated and processed foods, and of chemicals, including pharmaceuticals, all contribute to our decreasing resistance to disease. Starving our microbial self with a diet dificient in microbiota accessible carbohytrates (fiber) has deleterious consequences. (18) A diet short on fiber is linked to poor health. (19)
Much evidence supports the fact that our genes, adapted during millions of years to the lifestyle of our prehistoric ancestors, tolerate poorly the dramatic changes in lifestyle that have occurred, especially in food habits during the past 100 years. (20) Dr. Andrew Rostenberg from Red Mountain Clinic shows what has happen to the 20th Century to diet ... Fire in the Belly - The 7 Steps to Healthy Digestion | Dr. Rostenberg, september/2014
The Importance of Normal GIT Microflora
The gastrointestinal tract (GIT) is one of the largest interfaces between the outside world and the human internal environment.
The microflora of the gastrointestinal tract represents an ecosystem of the highest complexity. The microflora is believed to be composed of over 50 genera of bacteria accounting for over 500 different species.
The adult human GIT is estimated to contain 3.9 x 1013 viable microorganisms, which is more than the number of eukaryotic cells found within the human body.
Some researchers have called this microbial population the
microbe organ, an organ similar in size to the liver (1-1.5 kg in weight). This microbe organ is now recognized as rivaling the liver in the number of
biochemical transformations and reactions in which it participates. (1b,23,23a)
Ron Sender, Shai Fuchs, Ron Milo, Estimates for the number of human and bacteria cells in the body (1b)
At birth we begin our lifelong interaction with good and bad, helpful or hostile microbes, while in parallel we are building up our own unique gut microbiome. The first two to three years of life is a dynamic process and we think it is vital to establishing a health immune system. It is increasingly seen as a critical window for immune system development. University of Bern in Switzerland, Dr. Kathy McCoy says, "We are more a superorganism than just human, and we need to adjust to that. Our combined gut microbiome is larger than our liver and is an organ in the same way." (24)
The role of Cooking in Nutrition | Catch 22
Cooking food does destroy many of the enzymes in a food needed to digest that food. This is because enzymes are proteins and they become
denatured. (Note 1)
Cooking food does change to the value of the food in many different ways, and some foods release their nutrients more readily when cooked. A key element is the natural enzymes thay come along with the vegetables.
Enzymes are catalysts which speed up and facilitate reactions in our body. In fact, some biochemical reactions will not even occur without these enzymes. It is beneficial to eat some of our vegetables in the raw state and Dr. Mercola ... (Mercola eats - 85% raw) and from our contributors ... Raw vs. Cooked Vegetables | contributor May/2016 evaluates our requirememts for raw food enzymes. See also: Snacks, Salads, and Smoothies (3 S's).
However, we now know we are feeding 2 organisms and the gut microbiota needs its share, particularly fiber. Cooking foods
Soft Food Diet,
produces a net gain in available energy which our large brain and small intestines benefit from. Dr. Richard Wrangham and his team and other researchers, have shown that the
Soft Food Diet,
has benefited human evolution and still benefits us today.
Catching Fire: How Cooking Made Us Human | Dr. Richard Wrangham | february/2013. (30)
- Cooking denatures the proteins in food, this process is similar to what the acids do in the stomach. Both processes disrupts the normal alpha-helix and beta sheets in a protein and uncoils it into a random shape. Ileal studies have shown that cooking denatures proteins and makes them more bioavailable.. (30,31) Researchers have shown that digestability goes from 51 % to 90 % when cooked vs raw. The energetic benefit of cooking increases bioavailability by approximately 78%.. (32) PowerPoint slides. (33)
Anti Aging Nutrition for any Age
High density nutritious foods are the primary effort of every living animal on this planet. Even plants must seek nutrition and fertile soils with a living
microbiome - soil health, to thrive. Humans are no different, as we sometimes forget why we eat. We carry our own
microbiome - guts and are seeking
Energy for survival, and
Nutrition for growth and disease control.
Supplying the body with proper nutrition is our reason for eating.
... D. S. McGerk | april/16. What's Cooking?: The Meat and Potatoes of Human Evolution
... Dr. Jeanne Sept | july/13.
Catching Fire: How Cooking Made Us Human ... Dr. Richard Wrangham | february/13.
The rise of Omega 6 fats, and where did the Omega 3's go from our food sources
... D. S. McGerk | may/16