In Part One , amino acids were discussed as they all must contribute at once to build human protein. The importance of high quality protein versus low quality protein in a diet was emphasized. Paying close attention to the biological value (BV) of a foods is a start in identifying high quality protein. Low quality protein will contribute to the loss of amino acids in the urine as amino acids are not stored in the body. Thus, to have all amino acids come together to produce human protein will depend on getting the essential amino acids in the diet through the right protein source.
Carbohydrates and lipids (fats) have gotten a bad rap in our society, yet both are critical in nutrition. Carbohydrates can be broken down into simple carbohydrates (sugar, honey) and complex carbohydrates (pasta, rice, bread). Complex carbohydrates will be broken down into simple carbohydrates in the body which will then synthesize simple carbohydrates into glucose.
Glucose is the fuel the body needs and uses. It is stored as glycogen in the liver and in body fat. Glycogen is stored fuel which can be easily converted into glucose if needed. That’s why, after aerobic exercise one is not hungry; glycogen stores are converted into glucose to meet the increased metabolic activity.
Converting fat into glucose is more complex. “A deficit of 500 kcal a day brings about loss of body fat at a rate of a pound a week.; 1,000 kcal, two pounds a week.” (Understanding Normal and Clinical Nutrition, Whitney – Cataldo). If the body runs out of fat, it will start breaking down body protein in a process called catabolism. The glucose demand for the brain is uncompromising. One does not want to get to the point of breaking down body protein. However, the body must get glucose from somewhere in a last ditch effort to maintain function,, even if function is at a very low level like in starvation states.
So one would ask, what is the difference between amino acids and glucose? They are both fuel types. Amino acids build human protein and are not stored. Glucose is used by the machinery of every cell in your body to insure healthy function and is stored as glycogen and fat. It’s an important fuel. The brain cells draw glucose from the blood 24/7-the brain must have glucose at all times to run body systems. The brain is headquarters central, solely dependent on an ample glucose supply. This dependence makes the brain and nervous system vulnerable to glucose drops in the blood.
Insulin helps open the cell’s gates to glucose. An absence of insulin keeps the gates closed, leaving glucose circulating in the blood, unused. The cells starve, and as glucose concentrations rise in the blood, water is pulled out of the cells as well. This disease, called diabetes, in broken down into Type One and Type Two. In type one, a person takes a medication which stimulates the pancreas to produce insulin. In Type Two, a person has to rely on insulin injections. Both Type One and Two requires the person to carefully monitor blood sugar levels.
So far, I have attempted to explain a complex subject in laymen’s terms. At this point, I would like to pause and discuss carbohydrate/protein/fat ratios tossed around by many who believe that their ratio is the best to follow.
But first, the ratio has to be preceded by the infamous food pyramid which has changed over the years. I have to bring the food pyramid and the various ratios but I want to caution you: in a survival situation, you might have to “throw the book away.” What I mean is, that in a survival situation, both the food pyramid and carbohydrate/protein/fat ratios will be drastically altered.
However, keep in mind what I stated relating to good and poor quality protein. Amino acids build body protein. If injury occurs, or if the body is subjected to high physical activity, you must rebuild your body protein with high quality foods which contain high quality amino acids, especially the essential amino acids.
Think body protein as the building blocks of your body, the foundation. Carbohydrates fuel the machinery of the cells of your body to keep things running. I will get into fats shortly. But understand that a survival situation will tax your body very differently from what is presented as the ideal pyramid or carbohydrate/protein/fat ratio. What I’m suggesting are just tools for your information, based on what was covered earlier.
In this link you will find a food pyramid and comments relating to the 2009 food pyramid. It is very different from back in the ‘50s, which I remember well, where if you didn’t eat meat every day you were living unhealthy. Meat was on the bottom. Grain, vegetables were somewhere in the stratosphere. Meat, potatoes and corn-of course, a cocktail before dinner (or two). (Or more). And, a very small salad. Or none at all.
Moving along, on the link speedendurance.com which outlines a gram-calorie calculator for carbohydrates/protein and fats, ratios are outlined by Jimson Lee. He mentions the Robert Haas ratio of 70/20/10% ratio of carbohydrate, protein and fats. The Zone lists a 40/30/30% ratio. Jimson likes the 60/15/25% ratio. His guideline is to “always eating between 1 gram of protein for every lb to kg of your body weight.”
Ok, this all sounds great. Notice Lee’s fat ratio is high, which would fit in a survival mode ratio, with a high protein ratio as well to repair the body.
Again, each survival situation will differ, which leads me to say this: there may be times of low activity followed by very high activity. Temperature, weather, and a host of other factors to include stress will place the survivor all over the map relating to the food pyramid and carbohydrate/protein/fat% ratios. Furthermore, in a field situation, food availability will drive the food pyramid and ratios for you. So don’t get too locked into these templates; they are only guides which can be used well when understanding high quality, low quality protein, carbohydrate importance and lipids (fats) in a diet.
Cholesterol. Everyone has heard about cholesterol, usually in a negative way. The cholesterol molecule is manufactured by the liver at a rate of “50,000,000,000,000,000 molecules per second.” (Understanding Normal and Clinical Nutrition, Whitney-Cataldo). The molecule is found in “bile acids, the sex hormones (such as testosterone), the adrenocortical hormones (such as cortisone), and vitamin D.” (Whitney-Cataldo). Where cholesterol gets its bad name is when it is packaged with other lipids to form lipoproteins; the mission, so to speak, is to deliver, via the blood, lipids to body tissue thru the artery walls. Accumulation on the artery wall called plaques is what everyone associates with cholesterol; not its basic building bloc for hormones.
Some vitamins (A,D,E,K) are fat soluble. Without fats, the body could not process these important vitamins. Linoleic acid is an essential nutrient. Its absence can cause skin irritation and liver abnormalities. Linoleic acid is found in a diet which is varied. For example, one teaspoon of corn oil will supply a daily amount of linoleic acid. It is found in almost all oils used in cooking.
Some guidelines as far as fat intake are: Reducing cholesterol consumption to 300 milligrams a day; reduce saturated fat intake to 10% of the total kcalories and consume fat from mono-polyunsaturated fat such as from vegetable oils; only take in 30% of fat daily. (Whitney-Cataldo).
Fat protects organs from cold and heat. It cushions vital organs from mechanical shock. One pound of fat oxidized produces 3,500 kcal; this is an enormous amount of energy, dormant and ready to use from your body fat reserves.
Oil has two enemies: oxygen and water. Pasta, rice, dried beans, sugar can be sealed hermetically and store for 30+ years. Actually, anything dry, like coffee, cocoa, etc.,
Vegetable oil or any oil, can become rancid over time due to oxidation and moisture. Of the three groups, protein, carbohydrates and fats, vegetable oil or animal fat presents a serious problem relating to long term storage.
Vegetable oils on the average have a shelf life of 6 months to one year. Interestingly, Crisco(R) made from vegetable oils has a shelf life of up to two years if kept sealed and in a cool place. Crisco seems to be a fat source of choice for storage as long as it’s rotated.
Long term storage at a fixed site presents many challenges. Protein quality, protein sources, carbohydrate sources, all hermetically sealed must be supplemented by outside sources, through gardening, eggs from a collection of hen and roosters and hunting. That will enable a broad spectrum of food sources which will also supply needed minerals and vitamins. Fixed storage sites cannot be totally dependent on for a healthy, varied diet.
As you can see, nutrition is very complex, depending on a huge variety of foods insuring the right mix of protein, carbohydrates and fats. The food pyramid and ratios can only be used as a guide based on the activity level of the survivor. Fixed sites will have periods of inactivity and bursts of high activity; field sites will operate at a higher energy level, from moderate to intense.
Venison will provide a good supply of high quality protein and fats. Fixed site survival will be successful only if gardening, egg production and occasional hunting are included. Thus, fixed sites should have a huge collection of seeds as well as food products.
This concludes Nutrition, Part Two. Until next time, Ed signing off.
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