NUTRIGENOMICS: How to Turn Your Genes On and Off With Food

Have you heard of the term Nutrigenomics? This is how food and nutritional elements can control the expression of our genes.

This is good news because it means that we do not have to be victims of our genetics. The choices we make every day can make a difference in turning specific genes on or off. There are many elements of the environment of a cell (or a person for that matter) that influences or controls the expression of our genes, and play a determining role in our health.

One powerful input we have control over every day is what we choose to eat.

There was a study published in the Journal of Clinical Nutrition that powerfully illustrates this point. In the study a group of 47 middle-aged adults who were already overweight and on the road to Type 2 Diabetes, was randomly divided into 2 subgroups.

For 12 weeks both groups were fed the same number of calories and the same percentage of protein, fat, carbs and fiber.

One group was fed whole kernel rye (not just whole grain made into flour) bread for their starch, and the other group was fed oats, wheat flour and white potatoes which all have a higher glycemic index (the degree to which a food stimulates the release of insulin).

After 12 weeks the Whole Rye kernel group had smaller fat cells, and had turned off 71 genes that promote insulin resistance and fat storage, and turned down the activity of an important enzyme that controls insulin and cholesterol metabolism (lowering risk of heart disease).

The other group turned on 62 genes that promote insulin resistance and fat storage and increased inflammation.

This shows that food is information and talks to your body and your genes.

If you are unfamiliar with the Glycemic Index (GI) Cart please click the link below to better understand how the foods you are eating may be leading you either towards or away from weight gain and Type 2 Diabetes.

Of course there are other qualities of food that matter, like being Organic, fresh and whole, but after taking these things into account the majority of the foods you eat should have a GI rating of 55 or below you will be turning off the genes that will lead you down the path towards chronic disease and turning on the right genes for health!

Resources:

1. Glycemic Index Chart

             https://www.glycemicresource.com/

2. Dietary carbohydrate modification induces alterations in gene expression in abdominal subcutaneous adipose tissue in persons with the metabolic syndrome. The American Journal of Clinical Nutrition, Volume 85, Issue 5, May 2007, Pages 1417–1427

             https://academic.oup.com/ajcn/article/85/5/1417/4754402

To learn more about nutrigenomics and functional medicine, contact Drs. Deborah and Barry Diamond.