Food and Health
Here’s Why I Focus on Nutritional Biochemistry Rather Than Diets
By shifting our focus from diets to nutrition-centric aspects of foods, we can transcend the divisive debates and empower ourselves to make informed choices for optimal health
When choosing what to eat, it’s no secret that people have different preferences and reasons behind their food choices. After studying nutritional biochemistry, I’ve embraced a customized eating regimen, but that doesn’t mean I can’t appreciate and support my friends and family members who follow different diets.
The topic of diets can sometimes become heated arguments resembling a battle of beliefs, even among medical professionals who stand on opposite sides of diets, like the vegan versus carnivore debate. Each side passionately defends its position. I respect and acknowledge their valid points within their context and experiences.
However, this divisive approach can create confusion for the average person who wants to make the best choices for their health. The body does not care about diets. It cares about the necessary molecules we ingest.
We’re all unique with different metabolisms and nutritional needs, which is why personalized approaches to nutrition are so crucial. What works for one person might not work for another.
Instead of getting caught up in the diet wars, we must find what suits us best. It’s about understanding our bodies and how we feel after eating certain foods and seeking guidance from trusted healthcare professionals like dieticians or certified nutritionists who can help us tailor a personalized plan that meets our specific requirements.
Shifting the focus from a generic diet approach to a deeper understanding of nutritional biochemistry can empower us to make informed choices that optimize our health and well-being.
By considering the intricate biochemical mechanisms, we can tailor our nutritional approach to unique needs, support specific physiological and psychological functions, and address nutritional imbalances or deficiencies more effectively.
The nutritional biochemistry approach respects people’s ethical and cultural beliefs without necessitating compromise. It is okay for people to opt out of consuming specific food types for various reasons.
The main focus is getting vital nutrients from alternative sources within different food groups, suiting one’s needs to avoid deficiencies.
Understanding and using nutritional biochemistry principles positively impact our health and well-being. It provides insights into how the body processes and utilizes nutrients, enabling us to make informed food choices.
Nutritional biochemistry informs us about biochemical factors, like genetic variations, microbiome differences, and nutrient-gene-microbiota interactions.
Considering biochemical mechanisms allows us to optimize nutrient intake, support specific bodily functions, and address nutritional deficiencies or imbalances.
This story covers my experiences, observations, and reviews of nutrition literature.
Why can recommended diets be problematic for the public? [Observations on the Mediterranean]
In this section, as an example, I share a personal experience highlighting the importance of considering individual experiences. This is only one example out of many popular diets.
Coming from a cultural background associated with the Mediterranean region, I naturally gravitated towards the Mediterranean diet.
I faced significant health issues during my younger years, primarily caused by low-fat diets. In seeking guidance, many well-meaning individuals, including family physicians, mentors, friends, and relatives, recommended the Mediterranean diet. Initially, it proved beneficial, addressing several problems caused by my previous diet.
I was very grateful for finding this great eating regimen. However, I continued to struggle with an inflammatory autoimmune condition, leaky gut, and skin problems that persisted despite other lifestyle changes.
It was only when I tried an elimination diet that I discovered some typically healthy foods in the Mediterranean diet were the root cause of my condition.
Moreover, having visited various countries in the Mediterranean region over the past 50 years, from small villages to bustling cities, I noticed significant variations in the content of meals despite dishes sharing the same name. Some regions relied more on animal products, while others emphasized plant-based foods. And some used them in combinations.
I also encountered similar variations in Australian and other countries’ restaurants claiming to serve Mediterranean cuisine. Many doctors in Australia and Europe still highly recommend the Mediterranean diet based on extensive research and with good intentions. They all want their patients to survive and thrive.
However, the challenge lies in the fact that there is no single definitive Mediterranean diet. PubMed contains over ten thousand reports on the Mediterranean diet. When I reviewed the literature, I came across so many variants of the Mediterranean diet.
In a 2015 review, Australian scientists acknowledged the numerous studies suggesting that following the Mediterranean diet can reduce the risk of cardiovascular disease and cancer and improve cognitive health.
Yet, they also highlighted inconsistencies in the methods used to evaluate and define the Mediterranean diet. Therefore, they showed their leadership in the field.
Based on data analysis, the generic defined diet they proposed included “daily consumption of three to nine servings of vegetables, half to two servings of fruit, one to thirteen servings of cereals, and up to eight servings of olive oil, with an approximate intake of 9300 kJ, 37% total fat, 18% monounsaturated fat, 9% saturated fat, and 33g of fiber per day.”
However, this definition starkly differs from what I have observed in native Mediterranean settings over the decades. For example, I have encountered many people from the Mediterranean who aren’t even familiar with cereals for breakfast. Instead, they eat eggs, cheese, olives, and soups with homemade bread.
They consume considerable amounts of animal products with their vegetables for lunch and dinner, particularly lamb, fish, seafood, poultry, and dairy, which are not mentioned in this definition.
These researchers did a great job, but what they recommend to Australians does not represent the authentic Mediterranean diet(s).
In my opinion, it looks too broad to recommend the Mediterranean diet to the public even though it is much better than standard Western diets, which also vary from country to country.
Therefore, relying solely on such a defined diet may not adequately assist people in choosing food types unless tailored explicitly by a qualified dietician or certified nutritionist with expertise in the field.
An Overview of Nutritional Biochemistry from 3 Perspectives
To understand the importance of nutritional biochemistry, first, we must define metabolism, which means different things to different people.
At the highest level, metabolism is every biochemical reaction our bodies constantly create. These reactions are either catabolic (breaking) or anabolic (building). The goal of the body is to create the necessary balance (homeostasis).
Nutritional biochemistry involves studying how macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals) are metabolized, utilized, and interact with various biochemical pathways in the body.
It explores how nutrients are absorbed, transported, and transformed in the body and their roles in maintaining cellular functions, energy production, growth, and overall health.
At the advanced level, this discipline investigates the biochemical mechanisms through which nutrients impact physiological processes, like digestion, absorption, metabolism, and synthesizing essential molecules and compounds in the body.
1 — Macronutrients, Energy Balance, and Body Composition
Rather than simply following a generic macronutrient ratio, understanding nutritional biochemistry allows us to consider our specific needs for energy and body composition.
Using nutritional biochemistry knowledge, I designed my energy needs based on my constraints. As a carb-intolerant person, I designed my macronutrients, healthy fats, and proteins to provide my daily energy intake.
I also met people who cannot tolerate high amounts of fat due to their constraints. So, their dieticians gave them better options to customize their carbs while considering their metabolic conditions like insulin resistance.
Instead of relying on generic macronutrient ratios for everyone, understanding the principles of nutritional biochemistry empowers us to make informed decisions about our nutritional requirements.
For example, an athlete may require more carbohydrates to support their energy demands, while someone following a ketogenic lifestyle might prioritize healthy fat intake for ketone production.
Protein needs also vary from person to person. For example, young and active people might need much more protein than old and sedentary people.
Nutritional biochemistry emphasizes the importance of protein in muscle synthesis and repair. People involved in resistance training or aiming to build muscle mass benefit from an increased protein intake to support muscle growth and recovery.
Understanding the role of specific amino acids and their functions in protein synthesis enables us to choose bioavailable protein-rich foods.
2 — Micronutrients and Nutrient Synergy
Nutritional biochemistry recognizes that nutrients work synergistically.
This emphasis on nutrient synergy is one of the fundamental principles of nutritional biochemistry, highlighting the intricate relationships between various components of our food and their impact on our well-being.
For instance, consuming foods rich in vitamin C and iron-rich foods can enhance iron absorption due to their synergistic effect.
In this example, for iron-deficient people, understanding the role of iron in oxygen transport can guide them to consume iron-rich foods and enhance iron absorption by pairing it with vitamin C-rich foods.
Adequate protein intake can enhance the absorption and utilization of zinc, which is vital for immune and brain function.
Another example of nutrient synergy lies in the relationship between dietary fats and fat-soluble vitamins, like vitamins A, D, E, and K, essential for immune, bone, and hormonal health.
These vitamins require dietary fats for optimal absorption. Including healthy sources of fats in meals that contain fat-soluble vitamins helps ensure their efficient absorption and utilization by the digestive system.
Nutritional biochemistry helps us identify and address specific nutrient deficiencies. For instance, recognizing the symptoms of vitamin B12 deficiency, like anemia, fatigue, and neurological issues, can prompt us to consume more vitamin B12-rich foods or consider supplementation.
Nutritional biochemistry considers the bioavailability of nutrients considering factors that affect absorption and utilization. For example, pairing vitamin D-rich foods with dietary fat sources enhances this fat-soluble vitamin’s absorption and bioavilability.
Nutritional biochemistry also focuses on antinutrients in food that need to be considered as they affect bioavailability.
By recognizing and leveraging the power of nutrient synergy, we can make informed dietary choices that maximize the benefits derived from our food.
Understanding how different nutrients interact enables us to create balanced and wholesome meals that optimize nutrient absorption, utilization, and overall health.
3 — Individualized Nutrition for Risk Reduction, Disease Prevention, or Treatment
Nutritional biochemistry supports personalized nutrition approaches. For instance, people with lactose intolerance can adjust their diet to include lactose-free or low-lactose alternatives while ensuring adequate calcium intake from other sources.
Nutritional biochemistry focuses on how specific nutrients and dietary components interact with our body at a molecular level. It helps uncover the impact of these interactions on physiological processes like metabolism, immune function, and gene expression.
Nutritional biochemistry explores how nutrients can influence gene expression. Nutrigenomics is a growing discipline. Nutritional biochemistry also recognizes the role of the gut microbiome in nutrient metabolism.
It takes into account genetic variations that can influence nutrient metabolism. For example, people with a variation in the MTHFR gene might have a reduced ability to metabolize folate. They have high homocysteine levels. Therefore, they may benefit from consuming supplements of methylated folate or methylated B12.
For example, polyphenols can activate specific genes related to antioxidant defense, potentially reducing the risk of oxidative stress-related diseases.
It also delves into epigenetics, studying how environmental factors, including diet, can modify gene activity without altering the DNA sequence.
This focus provides insights into how dietary interventions can modify gene expression patterns and potentially influence disease development and progression.
Nutritional biochemistry research provides insights into the dietary factors influencing disease risk. For example, studies link high sugar intake to an increased risk of obesity, diabetes, and cardiovascular diseases. By understanding these risk factors, people can make informed decisions.
This knowledge is essential for identifying nutritional deficiencies or imbalances that can contribute to the development of diseases.
Nutritional biochemistry recognizes the importance of nutrient timing. For example, consuming more protein can promote muscle protein synthesis after exercise.
From a treatment perspective, professionals can use the principles of nutritional biochemistry to optimize nutritional interventions to treat metabolic disorders like diabetes, cardiovascular disorders, and some cancers.
For example, many patients who did not respond to medication have been successfully treated with stringent ketogenic eating regimens for decades.
These examples demonstrate how understanding nutritional biochemistry goes beyond generic dietary recommendations, allowing us to tailor nutrition choices to optimize our health based on unique needs, genetic factors, and biochemical interactions.
Conclusions and Takeaways
Recognizing the unique nature of our bodies, it becomes clear that no single diet can meet everyone’s needs.
We can observe variations in food tolerances and preferences even among people from the same family or with similar genetic backgrounds.
Several factors contribute to this diversity, including digestive enzymes, gut microbiome composition, nutrient absorption and utilization, metabolic rate, and energy balance. So, the intricate interplay of these factors results in various nutritional requirements.
Moreover, personal preferences also play a significant role in dietary choices. Within my extended family, I have witnessed varying preferences, with some members favoring plant-based foods, others preferring animal-based options, and some enjoying a combination of both.
It is necessary to use nutritional biochemistry as a criterion to address these personalized requirements. Nutritional biochemistry untangles the molecular mechanisms through which nutrients and dietary components affect our cellular processes.
By understanding the intricate mechanisms behind digestion, nutrient absorption, and metabolic processes, we can better tailor dietary recommendations to meet each person's unique needs.
Such an approach acknowledges the importance of personalization and empowers people to make informed choices based on their specific requirements.
Therefore, considering multiple factors, I believe the best diet is customized to our needs. Embracing a personalized approach to nutrition enables us to optimize our health and underscores the significance of nutritional biochemistry in guiding our dietary decisions.
Using nutritional biochemistry principles, I chose a keto eating regimen that best suited my needs, keeping me at the desired level of ketosis and increasing my BDNF for better metabolic and mental health.
I am pleased that a certified nutritionist and nutrition scientist (Elin Melaas) provided valuable feedback on this story.
It also serves the purpose of other metabolically disadvantaged people, as I explained in a recent story highlighting a double-blinded clinical study.
Thank you for reading my perspectives. I wish you a healthy and happy life.
As part of my creative non-fiction writing goals, I’d like to share a few stories that might warm our hearts with a bit of humor into weighty topics.
Sample Humorous Stories
Finally, After Burning Her House, Georgia Found Enlightenment
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Based on my writing experience and observations, I documented findings and strategies that might help you amplify your voice, engage your audience, and achieve your desired outcomes in your writing journey.
As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters.
ALS, Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Colorectal Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorders, Anemia, Dysautonomia, cardiac output, and urinary track disorders.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, Cod Liver Oil, and other nutrients.
Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experiences, and perspectives to provide information and create awareness.
As part of my creative non-fiction writing goals, I’d like to share a few stories that might warm our hearts with a bit of humor into weighty topics.
I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on cellular, mitochondrial, metabolic, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.
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Here are some of my boosted stories.
Here’s How I Train My Brain Daily for Mental Clarity and Intellectual Productivity.
Meditation Can Boost the Cortical Thickness in the Brain and Prevent the Thinning of It
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