The Importance of Enzymes

I cannot overstate the importance of enzymes to the digestion process.  Simply put, enzymes make stuff happen in the body- basically they keep you alive!  They are proteins that enhance and accelerate chemical reactions in the body.  Since there are many different reactions there are many different enzymes.  The human body has more than 55,000 different enzymes!  With respect to digestion there are two types that are significant.  There are enzymes that are found naturally in real food (food enzymes) and there are enzymes that our body makes to help break down the food we eat (digestive enzymes).

All real food of plant and animal origin contains enzymes.  Each raw, uncooked fruit, vegetable, or meat contains enzymes that will digest the food in which they are contained.  For example, what we commonly consider as “bruising” on fruits is actually enzymes in action eating up the fruit.  There is one small problem with food enzymes.  They are easily destroyed by cooking and processing - generally at temperatures above 115°.  Since most of the food we eat is cooked or processed that means we have become dependent upon our body to produce sufficient enzymes to digest our food.

While in general we should have sufficient enzymes, there are times we may not.  For example, lactose (milk sugar) intolerance is widespread throughout the population.  This is because not all humans make or have sufficient amounts of the enzyme lactase required for digesting lactose. Or sometimes we just plain over-eat and our body is not able to produce all the enzymes required within the time allotted.

The main enzymes made by the body are proteases, amylases, disaccharidases, and lipases.  Another important enzyme is cellulase which the human body does not manufacture.  As you’ll notice, all enzymes end with “ase.”  

Proteases digest proteins.  They begin their work in the stomach.  A protease deficiency can lead to a compromised immune system, fluid retention, constipation, excessive alkaline reserves, and calcium metabolism problems.  As I have written previously, one of the dangers of soy protein is that it actually contains protease inhibitors.  So, while it is sold and marketed as a protein, which it technically is, the body struggles to digest and utilize it due to the fact it cannot be digested.  (Note that fermented soy products such as tempeh and miso are digestible because the protease inhibitor has been broken down by the fermentation process.)  Soy mixed with other proteins will also inhibit their digestion.  When we discuss the stomach there will be additional information relating to the consequences of insufficient protein digestion.

Amylases digest carbohydrates (starches and sugars) and break them down into disaccharides (sucrose, lactose, and maltose).  The disaccharidases further digest these sugars into their simple components called monosaccharides (glucose and fructose).  Carbohydrate digestion begins in the mouth and then resumes in the small intestines.  Excessive consumption of carbohydrates (sugars) can produce a deficiency of disaccharidases.  Some examples of amylase and disaccharidases deficiency include: lactose intolerance causing diarrhea; maltose and sucrose intolerance causing diarrhea and/or constipation; general sugar intolerance leading to asthma and sleep issues.  In addition a variety of mental and emotional imbalances such as depression, mood swings, aggressive behavior, panic attacks, and hyperactivity have been linked with deficiencies of these enzymes.  Of course in reviewing this list one must discern whether it is the actual lack of the enzyme (such as with lactose intolerance) or the overconsumption of carbohydrates/sugars with a resulting supply shortage of enzymes.  Sugar and fructose block Vitamin B metabolism and lack of Vitamin B is also related to the above described mental and emotional issues.

Lipases break down fats.  Fat digestion occurs in the small intestine after the gall bladder secretes bile into the small intestines.  High cholesterol, high triglycerides, high blood pressure, difficulty losing weight, varicose veins, and diabetes may be signs of lipase deficiency.

Cellulase digests soluble fiber such as cellulose found in vegetables.  Ever notice how some raw vegetables may give you gas?  While the raw vegetables do contain some cellulase, it may not be sufficient for your body to digest them.  

Digestive enzymes are available as supplements and I encourage my clients to utilize them for three reasons:  1. Since enzymes are so critical to digestion; 2. Most of the food we eat is cooked and processed; and 3. Most people eat too much and out of balance.  I like to call them “life savers” or insurance for your digestive system.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

The Mouth - Why Chewing Is Important

The “physical” aspects of digestion begin in the mouth.  Please consider what goes in our mouth is generally a volunteer action!  For the most part we choose what we eat, how many times we chew our food, and the pace (fast/slow) of the eating experience.  Some may argue that digestion begins before we eat as the smells, sounds, and overall environment affect us.  To some extent I’d agree with this.  It is a biological fact that if we are stressed our digestion is adversely impacted.  No reason to digest if you’re running away from a lion or tiger, right? And, if we are in a pleasant environment, calm and relaxed, this will aid our digestion.  Nothing like the smell of grandma’s cooking to get the digestive juices flowing.  But, at the end of the day if we gulp down crappy food we’re going to have digestive issues. And, if we eat crappy food this will ultimately lead to erectile dysfunction.

In our mouth we have our teeth and the salivary glands (of which the parotid is the largest).  Our teeth are very important as they are the first stage in breaking up our food so we can process it.  The more we chew and break up the food, the more surface area there is to be acted upon.  Saliva contains mucus, lysozymes, and amylase.  Believe it or not, we make 1-2 quarts of saliva per day!  Saliva should be alkaline with a pH of 7.4, although it can vary throughout the day.  If you would like to test your saliva you can purchase pH paper.  The most accurate reading is in the morning after waking up. If saliva is acidic (pH < 7) it will interrupt digestion of carbohydrates in mouth. The saliva pH is indicative of general health of the liver.

Mucus is important because it lubricates the food to help it pass through the esophagus.  Lysozymes poke holes in the walls of bacteria which weaken them so they can be taken care of (eliminated) by the stomach. Amylase is an enzyme and it begins the digestion of carbohydrates.  Ever notice how if you have a piece of bread in your mouth for awhile it starts to taste sweet?  This is the carbohydrate breaking down into sugars. It appears the body was designed to handle carbohydrates first.    

So what we do in the mouth is very important.  If we do not chew our food sufficiently more work has to be done in the stomach to break the food down.   Remember – this is a “north to south” process.  How many times to chew?  I’ve heard anywhere from 20-40 chews per mouthful.  The 40 seems a bit stretching it, but 20 seem reasonable. And, the more we chew the more saliva is produced and mixed with the food providing the mucus, lysozymes, and amylase required.  Not enough mucus and the food has a harder time getting to the stomach.  Too few lysozymes and it is more likely for harmful bacteria to survive.  Short on amylase and carbohydrates do not get broken down and begin to ferment in the stomach since their next chance for activity is in the small intestine (but I’m getting ahead of myself). I’m sure you can see how each step has an impact on what takes place next.  If the initial job is not done correctly the next step needs to catch up or make an adjustment.

Digestion - Introduction - The Body Positive

Digestion - Introduction

Our tour of the body begins with the digestive system.  After all, we are what we eat!  What we put into our body provides the fuel our body has to work with in performing all the functions that give us life. And of course one of those functions is getting and maintaining an erection! Without food there is no life.  And without an erection there is no sex! Without strong digestion there is no useable fuel.  What we eat and drink needs to be processed and utilized by the body.  Therefore, when I speak of “digestion” remember it is inclusive of breaking down our food, absorbing our food, utilizing our food, and removing the waste products of the food from the body.  All of these are critical steps in what we term “digestion.”    

Many people suffer from poor digestion (dysbiosis). Do you?  How would you know?  Well, common signs of poor or compromised digestion include heartburn, belching, burping, gas, bloating, cramping, constipation, diarrhea, nausea, and vomiting.  But did you know bad breath, rashes, skin eruptions, acne, allergies, and autoimmune diseases stem from poor digestion as well?  When your digestive issues get serious enough for you to see your doctor you may receive an official medical diagnoses such as: Acid reflux, GERD, Crohn’s, irritable bowel syndrome, colitis, diverticulitis, inflammatory bowel, Celiac, and others.  

When we have “symptoms” this is our body sending us a message.  Something is wrong.  Something is not working as designed.  Our body has over 120 trillion cells, all of which need to be nourished.  Everything we put into our mouth will ultimately have a consequence – either it is nourishing or it is stressful.  One definition of nutrition is an act or process of being nourished.  It is through digestion that we receive our nourishment.

The next big question is: What creates symptoms?  Obviously it is not how our body was originally designed!   As my friends at the IFNH (International Foundation for Nutrition and Health) like to say, “Digestion is a north to south process.” It has several stages and what happens at each phase is greatly influenced by the preceding phase.  The digestive system includes: mouth, pharynx (throat), esophagus, stomach, small intestine, liver, gall bladder, pancreas, large intestine, rectum, and anal canal.  Now we’ll learn what each part does.

Calories – Not Created Equal and Perhaps Not All That Relevant

Many diet and exercise programs are based on us “counting calories” and assuming all calories are created equal.  This goes back to the 1870’s and the scientific finding of the First Law of Thermodynamics.  We learn from Wikipedia, “The first law of thermodynamics states that energy can be transformed, i.e. changed from one form to another, but cannot be created or destroyed. It is usually formulated by stating that the change in the internal energy of a system is equal to the amount of heat supplied to the system, minus the amount of work performed by the system on its surroundings.”  This theory was applied to the human being.  Resulting in the myth that whatever calories we consume through eating we need to burn through activity otherwise these calories will store as fat and we will gain weight.

Also during this period of time scientists were able to assign specific calories to specific foods through the use of a new breakthrough – the bomb calorimeter.  Basically, this device measures heat flow in water from the burning of a specific substance.  The change in temperature in the water is then converted into calories.

So this leads us to the key question.  Does our body really work like a bomb calorimeter? And, are all calories used for energy and therefore the same independent of the food we eat?

As far as a calorimeter goes, I think we can all conclude that our body does not operate that way. But let’s assume that it does.  If so, does it treat all calories equally? While you will see many studies supporting the notion that a calorie is a calorie is a calorie let’s take a logical view of this.  A hardboiled egg has 75 calories.  Approximately one half of a slice of bread or a bagel has 75 calories.  Perhaps one bite of a donut or a piece of cake has 75 calories.  Could it really be that these 75 calories would have the same impact in your body?  I don’t think so and shortly you’ll see why.

Let’s go back to the calorimeter for a minute.  Here’s what was discovered.  Carbohydrates were 4.2 calories per gram and this was rounded down to the familiar 4.0 that we know of today.  Proteins were 5.0 but were rounded down to 4.0 due to some perceived inefficiencies of how they burn.  Fats were 9.2 also rounded down to 9.0.  So, this gives us the numbers that we are all familiar with: 4 calories per gram of carbohydrate and protein and 9 calories per gram of fat.  Simple conclusion – eat too much fat and you get fat.

Well, to start with, the figures are wrong!  Let’s look at fats first.  Different fats have different amounts of associated calories depending upon saturation levels.  Further studies have shown that polyunsaturated fats have 9.1 calories per gram, animal fats range from 6.5 to 8.0 calories per gram, while cocoa butter (the most saturated of fats) has 5.5 calories per gram.  This is significant.  I’ve written previously on the benefits of saturated fat, and yet it is these fats that have been so vilified that actually have less calories than the unsaturated oils we have been told are so healthy!  The true fact is that the more saturated the fat, the fewer calories.

Now let’s look at carbohydrates.  I’ve written many times that to your body carbohydrates equals sugar.  All carbohydrates (both “simple” and “complex”) are broken down into simple sugars.  To do this the body uses a process called hydrolysis.  Basically water is added to a reaction.  This causes total mass to increase which actually creates more calories!  So, simple sugars really do have 4.2 calories per gram, yet starches (the more complex carbohydrates) have 4.44 calories per gram.  Also note that soluble fiber has 2.0 calories per gram.  What does this mean?  We are getting significantly more calories per gram of carbohydrate than we may think.

Now for the grand finale! This whole theory assumes that all calories we consume are used for energy.  This simply is not true.  Protein is used for a variety of body building functions.  In fact very little protein is used for energy.  Therefore, these calories really don’t count.  Think about the Atkins diet. It includes lots of protein, yet people lose weight.  In fact they are told to eat as much as they want and still lose weight.  Next, let’s look at fat.  Fat too is used for other functions besides energy.  So, in reality, only some of these calories truly count.  And here’s the important point – it is only carbohydrates where all the calories count! Many studies have shown that the number of calories is insignificant compared to their composition.  People can gain or lose weight on calories ranging from 1000 to 4000 calories per day.  It is all about how much fat, protein, and carbohydrate were in the diet!

My special thanks to Barry Groves and the Weston Price Foundation for his wonderful presentation sharing these facts.

The Body Positive

Announcing The Body Positive

I have several favorite “nutritional sayings” (as I like to call them) that I use with my clients.  One of these stems from the fact that most of us have no idea how our body works.  How do I know this?  I ask people all the time and I get the same answer.  “I didn’t know that.” So here’s my saying “Unfortunately our body did not come with an Owner’s Manual.”  One of my main objectives in working with any client is education on how the body works and how this relates to our lifestyle.  Over the next year this will be the focus of my writings and postings.  I’m calling this undertaking “The Body Positive” and I hope you’ll join me.  Each post or update will be brief and to the point exploring one particular aspect.  

As I experience every day with my clients, when they know and understand how their body works they make different choices – positive ones leading to improved health and happiness.

I have five simple rules: You are what you eat; you are what you eat eats; you are what you digest; you eat what you are; and balance and moderation.  We’ll be exploring these concepts in conjunction with learning some basic anatomy and physiology of the body.  Think of anatomy as the parts and physiology as what they do.  

We'll begin with digestion in the next post.

What Makes You Feel Good - Sugar or Protein?

Ever wonder what really makes you feel good?  Many people will answer “sugar” because they notice the “high” as sugar is flowing into their blood stream and giving them energy.  Of course, we all know what follows - the “low” as the sugar runs out and we crave more sugar to feel good again.  As you may have guessed, the correct answer is protein.  It makes you feel good for the long haul.  Why is this?  Because protein is the structural basis for our body - our muscles, organs, glands, nails, hair, vital fluids (blood, hormones, neurotransmitters) and enzymes are all protein based.  

We can certainly see the physical nature of proteins – a healthy and strong body contributes to how we feel.  But that alone does not do it.  We need the mind as well.  This is where the neurotransmitters come in to play - the “messengers” from the brain to the body.  Protein is essential for building neurotransmitters and their receptor sites on cell membranes.  Think of receptor sites as parking spaces and the neurotransmitters as cars.  Without a place to park you just keep driving around in circles.  Once you are parked you can go about your business.  The same goes for neurotransmitters and receptor sites.  You need the message to be sent and for it to reach its destination – the cell.

Quite simply – neurotransmitters give us the ability to be happy, alert, remember, and focus.  There are two types of neurotransmitters.  Excitatory neurotransmitters energize, excite, stimulate, focus, learn, and remember.  Inhibitory neurotransmitters keep us happy, relaxed, and peaceful.  As with most areas of life, it is all about balance.  

There are six key neurotransmitters: For focus - dopamine, epinephrine, and norepinephrine; for learning and remembering – acetylcholine; for feeling relaxed – GABA; and for being happy - serotonin.

Perhaps the most significant of all is serotonin, the “feel good” neurotransmitter.  Low levels of serotonin have been linked to depression.  The major anti-depressant medications (Prozac, Zoloft, and Lexapro) are known as SSRIs (or serotonin selective reuptake inhibitors).  These drugs work by making serotonin last longer in the brain so that you feel good longer.  Of course this is not addressing why one would be low in serotonin in the first place.  Low serotonin is also linked to cravings, anxiety, obsessive-compulsive disorder, aggressive behavior, and headaches.  Another important feature of serotonin is that it converts into melatonin.  This hormone regulates sleep and is an important antioxidant.  Some sleeping disorders may be from lack of melatonin.  Serotonin is made from the amino acid tryptophan which is found in turkey and seafood.  Also note that serotonin is depleted by high sugar (carbohydrate) diets.

Dopamine is our pleasure and reward neurotransmitter.  It is responsible for keeping us focused and alert (thus allowing us to receive our reward!).  Dopamine is made from the amino acid tyrosine which is found in poultry, fish (particularly tuna), eggs, beans, nuts and seeds.  Epinephrine and norepinephrine work with dopamine and are stimulating and energy-giving.  They are made from the amino acids tyrosine and phenylanine.  Low levels of dopamine are associated with attention and behavior disorders (such as addiction).

Acetylcholine supports our memory, attention, and ability to think.  One of the key ingredients is choline - found in highest quantities in eggs, beef, and beef liver, but also in broccoli and Brussels sprouts.

GABA is our calming neurotransmitter.  It is made from the amino acid taurine.  Taurine is a non-essential amino acid that can be manufactured from cysteine in the liver, but vitamin B6 must be present.  Taurine is found naturally in seafood and meat.  Low levels of GABA are associated with panic attacks, anxiety and insomnia.

As you can see protein (and mainly animal based protein) is a key source of the nutrients required to build our neurotransmitters.  Unfortunately, many of our diets lack sufficient protein.  If we follow the food pyramid or the new food plate we are getting approximately 10% of calories from protein while consuming 60% of calories from carbohydrates.  To your body carbohydrates are sugar, so this is a high-carbohydrate diet which depletes nutrients required for building neurotransmitters.
 

Proteins come from both animal (meat, fish, poultry, milk, cheese, eggs) and plant sources (whole grains, legumes, nuts, and seeds).  Only animal proteins are considered “complete” amino acids, containing all the essential amino acids.  If we are not eating sufficient animal protein, there is a considerable risk of not having sufficient raw materials available to make the neurotransmitters that are so crucial to our mental health.  So there are two inherent nutritional risks – first not eating sufficient protein and second not eating enough complete proteins.  Since our body is constantly building and repairing itself and our brain is constantly working, it requires a constant supply of protein.  Therefore I recommend protein is consumed with each meal. Following this type of diet your protein consumption will be more like 30-35% of daily calories consumed.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

The Benefits Of Coconut Oil

I’ve often spoke of how confusing nutrition can be – one week we hear one news item and the next week the complete opposite.  Well, here we go again.  Last week the local paper that publishes my articles carried a syndicated article from a Dr. Komaroff “Coconut Oil No Substitute For Healthier Vegetable Oils.” Of course I needed to respond!

If you’ve been reading my articles for the last few years you know this is exactly the opposite of what I’ve been saying.  The underlying premise of that particular article is questioning why coconut oil is catching on among the health conscious given that we “know” that saturated fat is bad for us and that coconut oil is one of the highest in saturated fat.

Let’s start with the basics – why our body needs fat and what the different types of fat are and what they do in the body. The bottom line – we need fat but we need the right kind.  It is this “right kind” where we find the disagreements. 

Fat is used to build our cell membranes and is the starting point for many hormones.  It is the saturated fat that is critical to cell membrane structure and ultimately the health of the cell.  A less than optimal structure will lead to a less than optimal cell.  Hormones direct most of the body’s critical functions.  Not enough fat, not enough hormone production.  Fat provides the body with energy, and saturated fat is the main source for the heart.  Just as glucose fuels the brain, saturated fat fuels the heart. 

Fat is required for our body to absorb the fat soluble vitamins – A, D, E, and K. If we are not eating the right fats our body will not utilize these vitamins.  Ever wonder why there seems to be this Vitamin D crisis in the country?  Everyone you know is told they are Vitamin D deficient.  Perhaps they are not getting sufficient fat to utilize the vitamin.  This is why I am particularly fond of traditionally produced cod liver oil.  It contains the essential fatty acids (Omega 3) that the body needs plus natural Vitamins A and D.  All together in one package as nature designed. 

Fat regulates body temperature and cushions the organs.  It is essential for infant brain development and for the female reproductive system. A woman will not ovulate unless she has sufficient body fat. 

There are two types of fats – saturated and unsaturated (further defined as monounsaturated and polyunsaturated).  Saturated fats are solid while unsaturated fats are liquid at room temperature.  Unsaturated fats are much more sensitive to light and heat.  When heated they oxidize forming “free radicals” that damage cells and are linked to a variety of diseases including cancer and heart disease. This is the whole key to fats!  Saturated fats can “take the heat” so they are useful in cooking.  This is why I recommend butter and coconut oil.  These fats will not be oxidized by cooking.  It is the unsaturated fats, such as (yes) olive oil, corn oil, vegetable oil, soybean oil, cottonseed oil, canola oil that are damaged when cooking.  Olive oil when used in salad dressings and not heated is very healthy, so continue to use it in that manner. Please note the health statistics.  Since we’ve been encouraged to use vegetable oils for heart healthy reasons their consumption has increased and so has heart disease! 

Another fat we hear of are trans fatty acids.  These are formed during the process of hydrogenation.  Polyunsaturated oils, usually corn, soybean, safflower, or canola, are heated to high temperatures and injected with hydrogen atoms.  During the heating process the nutrients in the oils are destroyed, the oils become solid and have oxidized.  Trans fats have been linked to many ailments, including cancer, heart disease, and reproductive problems.  Trans fats are commonly found in commercial baked goods, cookies, crackers, margarines, vegetable shortenings, and processed dairy products. 

Back to coconut oil.  First if you read the aforementioned article closely the author does not ever come up with a reason coconut oil is bad.  His only defense is, “Although it seems like it has positive effects on cholesterol, we don’t really know how coconut oil affects heart disease.”  This seems a bit odd as the whole argument against saturated fats is that they cause cholesterol to increase which causes heart disease. If you read my articles you know that is a questionable claim as well.  But regardless, if you follow his logic, since coconut oil has positive effects on cholesterol, it should therefore have positive effects on heart disease.  So how could that be bad?

Here’s the rest of what he didn’t tell you about coconut oil.  It is rich in lauric acid - an antimicrobial, antibacterial, antiparasatical, and antiviral substance.  It supports thyroid function, skin, heart health, and weight loss.  The medium chain fatty acids in coconut oil are converted in the body into quick energy, and are not stored as fat.  Coconut oil is the best oil for heating.  It can be used in baking and is the best choice for light stir frying or frying.

Bernard Rosen, PhD is a Nutrition Consultant and Educator.   He has offices is in Thiensville and Glendale.  To learn more or to schedule an appointment, call (262) 389-9907, e-mail bernie@brwellness.com or go to www.brwellness.com.