Course:FNH200 - University of British Columbiai

Course:FNH200 - UBC Wiki



Exploring our Foods
FNH200 Cover.jpg
Course Info
Instructor: Judy Chan
Class schedule: Term 2: M W F 12-1pm
Classroom: MacMillan 166
Office hours: By Appointment
Course Syllabus: FNH200 2011w (pdf)
Course Lessons
Team Projects
Lecture Notes

Course Description

Students are introduced to chemical and physical properties of foods; issues pertaining to safety; nutritive value and consumer acceptability of food, food quality and additives; food preservation techniques and transformation of agricultural commodities into food products; foods of the future.
This course is required in the Food, Nutrition and Health Program and will also be of value to students in other programs in the Faculty of Land and Food Systems, or in other disciplines including those in the life sciences, health care professions, human kinetics or physical education, who wish to enhance their understanding of the science of food.

Course Objectives

After completing this course, successful students will be able to:

  • Describe tissue-based (both plant and animal) food systems, fluid food systems and various dispersions important to food quality;
  • Develop personal food selection and food handling habits that will minimize your risk of contracting food-borne or water-borne disease;
  • Illustrate the importance and role of chemical reactions, enzymes and micro-organisms in food spoilage, food preservation and food-borne disease;
  • Describe various types of food processing and packaging systems;
  • Understand the need for and appropriate applications of food processing;
  • Rationalize and articulate a personal set of values related to your decisions pertaining to selection of food products for your personal and/or your family's consumption

FNH 200 102 2011 Winter

Course Syllabus: File:FNH 200 102 2011w Course Syllabus.pdf

Note to students enrolled in FNH 200:

There are multiple sections for FNH 200. This Course Wiki is developed by Judy Chan for students registered in FNH 200 102. Other instructors may have minor changes in their course content and use different evaluation strategies. Students registered in other sections should contact their instructors for specific information.

  • FNH 200 101 (Term 1): Azita Madadi-Noei
  • FNH 200 102 (Term 2): Judy Chan
  • FNH 200 99A (Distance Education, Term A): Andrea Liceaga
  • FNH 200 99B (Distance Education, Term A): Guangtao Meng
  • FNH 200 99C (Distance Education, Term A): Azita Madadi-Noei
  • FNH 200 99D (Distance Education, Term A): Nooshin Alizadeh-Pasdar
  • FNH 200 99E (Distance Education, Term C): Andrea Liceaga
  • FNH 200 99F (Distance Education, Term C): Azita Madadi-Noei
  • FNH 200 99G (Distance Education, Term C): Guangtao Meng
  • FNH 200 99H (Distance Education, Term C): Nooshin Alizadeh-Pasdar


Soft drinks are 'evil' and should be avoided

Soft drinks are 'evil' and should be avoided

By Kerry Warren
Friday, August 3, 2012







Fizzy drinks are 'evil' and should be avoided
A leading researcher has urged people to stop drinking fizzy beverages immediately or risk serious health problems. 

Dr Hans-Peter Kubis has just finished a study of how soft drinks affect our bodies and has reached some shocking conclusions.
Kubis has now sworn off "evil" fizzy drinks, and thinks everyone else should do the same.

Related: Sugary drinks bad for kids' hearts

"Having seen all the medical evidence, I don't touch soft drinks now," Kubis said. "I think drinks with added sugar are, frankly, evil."

Kubis and his team from Bangor University found that as little as two cans of soft drink a week can wreak havoc on our health.

Previous studies have suggested that even moderate consumption appeared to increase the risk of heart disease, liver failure, pancreatic cancer and hypertension.

Kubis' study — published this week in European Journal of Nutrition — found that such drinks might also alter our metabolisms so we rapidly gain weight.

The study concluded that sugary drinks can change the way we burn fat, making our muscles more inclined to burn sugar instead.

This results in weight gain and a reduced ability to regulate blood sugar, increasing the risk of type 2 diabetes.

Australian researcher Dr Bamini Gopinath from Sydney University's Westmead Millennium Institute for Medical Research conducted a study investigating the link between soft drink consumption and heart disease in children.

He has also stopped consuming soft drink as a result of his research, and thinks other Australians should too.

"I'm not sure if they are 'evil' but there's certainly no nutritional value in drinking soft drinks," he said.

"They have been associated with so many chronic disease it is best to avoid consuming them. Australians should definitely stop drinking fizzy drinks."

The Australian Beverage Council has rubbished Kubis' study, saying the small sample size and lack of control group make any findings invalid.

"This highly flawed study cannot be used to state that soft drinks are directly responsible for weight gain, diabetes and other chronic health problems," the council's Chief Executive Officer Geoff Parker said.

Related: Fizzy drinks bad for our kids

Parker also rejected claims that soft drink is contributing to the obesity epidemic, saying no one product can be singled out for blame when so many factors contribute to an unhealthy lifestyle.

"People consume many different foods and beverage so no one single food or beverage is responsible for people being overweight," he said.

"All calories count and it is the total diet or overall pattern of foods and beverages eaten that should be the focus of a healthy eating style."

Your say: Are you worried about how much soft drink you consume?

Video: Soft drink warnings







Comment guidelines
Avoid using:
  • Personal attacks
  • Irrelevant comments
  • HTML tags
  • Personal information
  • Offensive language
See full comment guideline


Chris Masterjohn, PhD – video lecture (& related videos)

Low-Carb Experts: Chris Masterjohn, PhD

Chris Masterjohn 
Chris Masterjohn, PhD Chris’s mission is to promote the truth about cholesterol, the unsung hero of brain and body.  Visit Chris’s website at www.Cholesterol-And-Health.com to learn more. Dr. Masterjohn’s videos are broken into five segments. To jump straight to a specific segment please click that link:
Segment 01 Segment 02 Segment 03 Segment 04 Segment 05

Low-Carb Experts: Chris Masterjohn, PhD – Segment One (9:32) return to top

Low-Carb Experts: Chris Masterjohn, PhD – Segment Two (8:55) return to top

Low-Carb Experts: Chris Masterjohn, PhD – Segment Three (9:11) return to top

Low-Carb Experts: Chris Masterjohn, PhD – Segment Four (8:08) return to top

Low-Carb Experts: Chris Masterjohn, PhD – Segment Five (9:08) return to top

Got digestive problems? Take it easy on the veggies.

Got digestive problems? Take it easy on the veggies.

man sitting on toilet with "help" sign

A couple weeks ago I wrote an article called FODMAPS: Could Common Foods Be Harming Your Digestive Health? I described how certain classes of foods, known as FODMAPs, are poorly digested in certain people and can lead to gas, bloating, pain and changes in stool frequency and consistency. Studies have shown that conditions like Irritable Bowel Syndrome (IBS) are associated with FODMAP intolerance, and that a low-FODMAP diet offers relief in a substantial percentage of people with IBS.
Today I’ve got another tip for those of you with digestive issues, including IBS, constipation, diarrhea and acid reflux: eat fewer vegetables.
Yep, that’s right. Fewer vegetables.
How following mainstream advice to eat 6-8 servings of vegetables a day could hurt your gut
Tweet This
Vegetables (as well as some fruits) are often high in insoluble fiber. While soluble fiber can be soothing for the gut, consuming large amounts of insoluble fiber when your gut is inflamed is a little bit like rubbing a wire brush against an open wound. Ouch.
Vegetables that are high in insoluble fiber include:
  • Greens (spinach, lettuce, kale, mesclun, collards, arugula, watercress, etc.)
  • Whole peas, snow peas, snap peas, pea pods
  • Green beans
  • Kernel corn
  • Bell peppers
  • Eggplant
  • Celery
  • Onions, shallots, leeks, scallions, garlic
  • Cabbage, bok choy, Brussels sprouts
  • Broccoli
  • Cauliflower
The vegetables that are high in soluble fiber, but lower in insoluble fiber (and thus tend to be safer for those with gut issues) include:
  • Carrots
  • Winter squash
  • Summer squash (especially peeled)
  • Starchy tubers (yams, sweet potatoes, potatoes)
  • Turnips
  • Rutabagas
  • Parsnips
  • Beets
  • Plantains
  • Taro
  • Yuca
Another helpful tip is to reduce the variety of vegetables you eat at any given meal. Instead of stir-fries with 6 different veggies, have a single steamed or roasted vegetable as a side dish. This works better for most people with gut issues.

But won’t I become deficient in nutrients if I don’t eat tons of veggies?

First of all, I’m not suggesting that you don’t eat these foods at all if you have digestive problems. I’m simply suggesting that you limit them. There are also steps you can take to make these foods more digestible and less likely to cause problems. They include:
  1. Never eat insoluble fiber foods on an empty stomach. Always eat them with other foods that contain soluble fiber.
  2. Remove the stems and peels (i.e. from broccoli, cauliflower and winter greens) from veggies (and fruits) high in insoluble fiber.
  3. Dice, mash, chop, grate or blend high-insoluble fiber foods to make them easier to break down.
  4. Insoluble fiber foods are best eaten well-cooked: steamed thoroughly, boiled in soup, braised, etc; avoid consuming them in stir-fries and if you do eat them raw, prepare them as described in #3 above.
Second, although fruits & veggies are high in certain nutrients, animal products like meat, organ meat, fish, eggs and dairy are as high and sometimes higher in those nutrients. For example, the chart below compares the micronutrient profile of beef liver and beef with blueberries and kale, two plant-foods often referred to as being particularly nutrient-dense:

chart comparing nutrient content of liver, beef, kale & blueberries

It’s also worth pointing out that most traditional cultures only ate a few vegetables and fruits that were available seasonally. They couldn’t walk into Whole Foods and buy every vegetable on the planet at every time of year.

I have nothing against vegetables. In fact, I like them quite a bit and I do think they’re beneficial. But the advice to eat 6-8 servings a day is not based on solid scientific evidence, and may cause unnecessary distress in people with gut problems.

Fermented vegetables: a better alternative?

Fermented vegetables like sauerkraut, kim chi, sauerruben and cortido are excellent alternatives for people with gut issues. First, the fermentation process “pre-digests” the vegetables and makes them easier to absorb. Second, fermented veggies contain probiotic microorganisms that help heal the gut.

Although sauerkraut and kim chi contain cabbage, which is high in insoluble fiber (and a FODMAP to boot), I’ve found that many patients with gut problems can tolerate it quite well. FODMAPs are sugars and sugar alcohols, and fermentation breaks down sugars. This is probably why fermented FODMAPs are better tolerated than non-fermented FODMAPs.
If you’re new to fermented vegetables, you have two options:
  1. Make them yourself. Check out this page for a great primer. It’s really quite easy, and cheap.
  2. You can buy them at a health food store. Make sure that it says “raw” on the jar, and they’re in the refrigerated section. The sauerkraut you can buy in the condiments section has been pasteurized and won’t have the same beneficial effect.
Now I’d like to hear from you: have you tried reducing your intake of vegetables high in insoluble fiber? Did that help your digestion? Let us know in the comments.

P.S. Next week I’ll be presenting at the Ancestral Health Symposium in Boston, and thus may not be able to post an article to the blog. I look forward to meeting those of you that will be there.

Health Correlator: The 14-percent advantage of eating little and then a lot: Putting it in practice

The 14-percent advantage of eating little and then a lot: Putting it in practice

Tuesday, July 31, 2012

Listen to this article. Powered by Odiogo.com In my previous post I argued that the human body may react to “eating big” as it would to overfeeding, increasing energy expenditure by a certain amount. That increase seems to lead to a reduction in the caloric value of the meals during overfeeding; a reduction that seems to gravitate around 14 percent of the overfed amount.

And what is the overfed amount? Let us assume that your daily calorie intake to maintain your current body weight is 2,000 calories. However, one day you consume 1,000 calories, and the next 3,000 – adding up to 4,000 calories in 2 days. This amounts to 2,000 calories per day on average, the weight maintenance amount; but the extra 1,000 on the second day is perceived by your body as overfeeding. So 140 calories are “lost”.

The mechanisms by which this could happen are not entirely clear. Some studies contain clues; one example is the 2002 study conducted with mice by Anson and colleagues (1), from which the graphs below were taken.

In the graphs above AL refers to ad libitum feeding, LDF to limited daily feeding (40 percent less than AL), IF to intermittent (alternate-day) fasting, and PF to pair-fed mice that were provided daily with a food allotment equal to the average daily intake of mice in the IF group. PF was added a control condition; in practice, the 2-day food consumption was about the same in AL, IF and PF.

After a 20-week period, intermittent fasting was associated with the lowest blood glucose and insulin concentrations (graphs a and b), and the highest concentrations of insulin growth factor 1 and ketones (graphs c and d). These seem to be fairly positive outcomes. In humans, they would normally be associated with metabolic improvements and body fat loss.

Let us go back to the 14 pe