Metabolism refers to the processes by which the body converts food into the energy we need to sustain the processes of life.
It is incredibly complex and involves thousands of different biochemical reactions. When we eat, our food is initially broken down into its component parts by enzymes in the digestive system. These components are then absorbed into the bloodstream, processed in the liver and then transported
to various organs and tissues throughout the body.
Once in the body, the components of food are either used immediately for energy or stored for later use. The storage of excess energy in the form of fat is an important evolutionary adaptation that allowed our ancestors to survive in times of
food scarcity. However, in modern times, where food is readily available, this adaptation can lead to obesity, to excess
organ fat, and to multiple chronic health problems.
Nutritional biochemistry allows us to look at each major and minor nutrient group and understand what impact it is having
on our metabolic processes. This lets us personalise the intake of each nutrient, and build the optimum diet for an individual.
Carbohydrates, for example, are broken down into glucose, which is used by the body as its primary source of energy. Glucose is transported to cells throughout the body, where
it is used to produce ATP, the molecule that powers cellular processes. However, excess glucose can be stored in the liver and muscles as glycogen or converted to fat and stored in adipose tissue. Traditional dietary approaches generally have arbitrary carbohydrate cut-offs that get applied to everyone.
By using a continuous glucose monitor, we can establish carbohydrate tolerance, or how much carbohydrate an individual can eat and remain metabolically healthy. This can vary hugely; an athlete may be able to eat substantial amounts of carbohydrates, whereas for someone who is sedentary with
type 2 diabetes, carbohydrate tolerance may be very low.
Fats, on the other hand, are broken down into fatty acids and glycerol. Fatty acids can be used by the body for energy or stored in adipose tissue. Glycerol can be converted to glucose and used for energy or stored as glycogen in the liver and muscles. Fats are crucial components of our cell membranes, and 70% of our brains are composed of the fats we eat. There are many different types of fats, and they all have different metabolic effects. By building dietary plans based around
the optimal ratios of healthy fats for each individual, we aim
to optimise metabolic health.
Proteins are the main building blocks of our bodies. We can recycle some of our own proteins, but we must eat sufficient quantities of protein to build healthy muscles and other organs. Proteins in our diet are broken down into amino acids, which are used by the body to build structures such as muscle, as well as the production of enzymes, hormones, and neurotransmitters. There are certain ammino acids (called “essential” that our bodies cannot make, and prioritising these in our diet is essential. Furthermore, as we age, we become less efficient at recycling our own proteins, and require higher dietary intake.
A nutritional biochemistry approach establishes our protein
and essential amino acid requirements and builds them into
a personal diet plan.
Micronutrients are all the minerals and vitamins that we get from our diet. A nutritional biochemistry approach aims to identify optimal levels of these nutrients and to ensure that our diet is providing them (and to supplement them if not).
Nutritional Biochemistry and Disease Prevention
Understanding nutritional biochemistry can help avoid unnecessary pain and suffering from metabolic dysfunction including type 2 diabetes, and cardiovascular disease. Metabolic dysfunction refers to a range of conditions that are characterised by disruptions in normal metabolic processes. These conditions drive the development of chronic disease, and include insulin resistance, obesity, inflammation, and abnormal blood lipids. A mismatch in our nutritional biochemistry is a strong driver of metabolic dysfunction
The strongest evidence for prevention of chronic disease lies in eating a Mediterranean style diet. However, what this actually consists of varies significantly in the studies, and there are significant flaws in using nutritional epidemiology (large studies of what people eat) to establish the best diet for any given individual at that point in their lives.
Most nutritional studies rely on self-reported food diaries, which are notoriously inaccurate. They also have many confounding factors (for example those that eat more red meat may also eat more processed carbohydrate and exercise less, both of which contribute to metabolic disease). The concept of evidence informed medicine allows us to look at these studies to help our understanding, but to understand their flaws and to not to be bound by them.
It is important to note that focusing solely on a particular type of diet, such as low carb, keto, or plant-based, may not be the most effective approach to preventing metabolic disorders and related diseases. This is because nutritional biochemistry is highly individualised, and what works for one person may not work for another. For example, you may thrive on a low carb diet, while others may not be able to tolerate it, or may develop very high cholesterol as a result of it.
Taking a nutritional biochemistry approach allows us to optimise metabolic processes and to address metabolic dysfunction at its roots. By adapting nutrient intake to an individual’s metabolic state and genomics, plus preferences and life circumstances, and by using tight feedback loops with tools such as continuous glucose monitoring, the aim is to develop the optimal dietary plan for each person.
In summary, nutritional biochemistry plays a critical role in the regulation of metabolism and the prevention of metabolic disorders, type 2 diabetes, and cardiovascular disease. Understanding your unique nutritional needs, rather than focusing solely on a particular type of diet, can help prevent these diseases of modern life.