Personalize Your Diet Based on Genes
Understand how you can shape your diet to counteract the genetic predispositions you were born with. Here’s the lowdown on the latest science on nutrition and genes—also known as nutrigenomics.
Did you know that your genetics can play a huge role in your health, and even help guide your food choices? In fact, there is a whole field of science on this very topic called nutrigenomics, which means the scientific study of the interaction of nutrition and genes, especially with regard to the prevention or treatment of disease. Simply put, your genes can be examined, and based on these results nutrition recommendations can be made to improve your health. Which means you may not always be stuck with the genes that predispose you to chronic disease, if you eat strategically.
How Your Genes Work
In each of your cells, there is a nucleus with chromosomes, which contain your DNA. Your DNA has genes, which is a segment of DNA. Genes code for instructions for your body to function, but alterations happen when the base of those genes change. When bases change, it adjusts the shape of your genome, or group of genes, thus altering the function of this gene in your body. So, nutrigenomics is used to identify what happens when certain genes are changed, and how this can affect how you maintain weight, respond to exercise, develop risk factors for chronic disease, and use the food you eat for energy.
Along with our knowledge of the human genome and how diet can impact our genes, more attention is being placed on personalized nutrition, which is nutrition advice that is customized based on your own unique genome in order to make more effective dietary changes to improve your health and lower your chances of developing conditions like obesity or heart disease.
The Rise of Genetic Testing
Genetic testing analyzes changes in the bases of your genes identified through a blood, hair or skin test, and the results are used to provide you with recommendations for your health. While the consumer genetic testing market was $117.1 million in 2017, it is predicted to increase to $611.2 million by 2026. On Black Friday in 2017, Ancestry DNA sold 1.5 million genetic tests and 23andMe was in the top 10 items sold on Amazon. With the number of genetic tests increasing, the pool of genetic data is increasing every year, improving the knowledge and recommendations that can be given to you about diet and health.
Genes, Diet and Lifestyle
If you are considering whether to get genetic testing for health purposes, it is important to keep in mind your goals. Before getting genetic testing, think about what you want to know from the results, so you can focus on certain areas, including the following:
- Sugar
The GLUT2 gene, a glucose transporter protein, can be used to see how strong your sweet tooth is. Differences in this gene may be involved in increased sugar cravings, which can lead to increased intake of sugar. If this was your result, you might consider decreasing sugar in your diet through strategies like choosing sugar-free drinks, snacks and condiments, and reading food labels for hidden added sugar.
- Metabolism
Genetic testing can be done to find out more information about your metabolism, such as your ability to lose or maintain weight, your likelihood of regaining weight, and your genetic risk for being overweight.
- Lactose
Your genes are able to tell you how prone you are to tolerating lactose based on a marker near your LCT gene. This information can help you determine your dairy intake.
- Macronutrients
Your genes can tell you about how efficiently your body uses food, such as how you process protein, carbohydrates and fat. For example, if you have a variation near your APOA2 gene, which deals with processing fat, you might break down saturated fat faster than normal. Individualized diet plans may help you manage your individualized macronutrient needs, including what types of meals and snacks to eat, calorie and macronutrient ranges, and even recommended meal plans.
- Vitamins & Minerals
The way your body uses vitamins and minerals is unique. Genetic tests can tell you which ones you have a harder or easier time processing—in particular, the B vitamins and vitamin D, which have many roles in the nervous system, bones, blood, and energy production. Food sources or supplements may be necessary.
- Physical Activity
Genetic tests can be interpreted to determine the type of fitness best suited for you, and how you can use physical fitness to reach your health goals. For example, cardio may be more helpful for weight loss for some, while strength training may be more effective for others.
Bottom line. The science on genetic testing is still in its infancy, and it’s growing in popularity too. Thus, it will become easier, more accessible, and more concrete as research and the pool of data grows. It is important to remember if you take part or have taken part in genetic testing to use the results only as a guide in your health journey, not as a one stop solution for weight loss or health. Genetic testing may help point you in the right direction.
For other blogs on healthy eating, check out the following:
Top Tips for Powering Up on Veggies
The Path to a Healthy Vegan Diet
Top 9 Stealth Health Diet Strategies
Written by Sarah Fortunato, Dietetic Intern with Sharon Palmer, MSFS, RDN on June 24, 2019.
Image: Herbed Lentil Patties with Mushroom Sauce, Sharon Palmer, MSFS, RDN
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