Are You a Slow Oxidiser? Diet & Metabolism

Table of Contents

What is Metabolism?

The Role of Free Radicals.

What are the Telltale Signs of a Slow Oxidiser?

Are You a Slow Oxidiser?

What Foods are Recommended for Slow Oxidizers?

What are the Benefits of Eating According to Your Rate of Oxidation?

Evidence of changing your diet according to your rate of oxidation

Oxidative stress and aging:

Different types of antioxidants

Key Takeaways

The metabolism of carbohydrates, proteins and fats into energy is referred to as oxidation. This is the rate at which nutrients are converted to energy within all of your body's cells. If oxidation occurs too slowly or too fast, energy production is impaired. Your oxidation rate is influenced by both your genetics and diet. Therefore, what you eat affects your rate of oxidation and energy production, which in turn affects your mental, emotional, behavioural, and in most cases, physical health.

Determining if you are a fast or slow oxidiser can help you alter your lifestyle, most particularly your diet, to suit your metabolism. Fast oxidisers rapidly convert food into energy. In order to balance their systems, fast oxidisers need to eat heavier proteins and fats that burn slowly. In contrast, slow oxidisers convert food into energy at a slower rate, and require carbohydrates rather than proteins and fats. Slow oxidisers are susceptible to fatigue due to the reduced activity of their adrenal and thyroid glands. This makes them crave sweets as their blood sugar levels tend to be low, which can make them apathetic and depressed. 

What is Metabolism?

Metabolism describes the ongoing chemical reactions in the body, such as the breakdown of food and its transformation into energy. This is controlled by hormones, which secrete enzymes to achieve this task.

Metabolic typing is based on the belief that each person has a unique metabolism, and that diets should be tailored to reflect these differences. Balancing your body chemistry can result in a significant increase in energy production. One can therefore recommend a particular diet to bring the body into balance and harmony.  The steps are:

• Diet - tailor your diet to the food your body is comfortable with
• Metabolism - know how your body burns energy
• Energy levels - a healthy diet and and metabolic rate will boost your energy levels

The Role of Free Radicals.

Free radicals are unstable molecules that have one or more unpaired electrons. They are produced naturally in the body during normal metabolic processes, such as the breakdown of food for energy, or as a result of exposure to external factors like radiation, pollution, and cigarette smoke.

The role of free radicals in the body can be both beneficial and harmful. At low or moderate levels, free radicals can act as signaling molecules and play a role in cellular functions like cell growth, adaptation to stress, and immune responses. However, when their concentration becomes too high, they can cause damage to cellular structures.

Free radicals can cause damage by reacting with various cellular components, such as lipids, proteins, and DNA. This process, known as oxidative stress, can lead to the disruption of cellular function and the accumulation of damaged molecules. Over time, this damage can contribute to the development of various diseases and the aging process.

Some of the ways in which free radicals contribute to aging and disease include:

1. Lipid peroxidation: Free radicals can cause the oxidation of lipids in cell membranes, which can lead to a loss of membrane integrity, increased permeability, and impaired cellular function.

2. Protein damage: Oxidation of proteins can result in structural and functional changes, which can impair cellular processes and lead to the accumulation of misfolded proteins.

3. DNA damage: Free radicals can cause mutations in DNA, leading to errors in genetic information and an increased risk of cancer development. Oxidative damage to DNA can also contribute to aging by reducing the efficiency of DNA repair mechanisms and contributing to the shortening of telomeres, which protect the ends of chromosomes.

4. Mitochondrial dysfunction: Free radicals can damage the mitochondria, the cellular powerhouses responsible for producing energy in the form of ATP. Mitochondrial damage can lead to a decline in energy production and contribute to the aging process and the development of age-related diseases.

5. Inflammation: Oxidative stress can stimulate the release of pro-inflammatory molecules, which can contribute to chronic inflammation. This ongoing inflammatory state is associated with the development of various chronic diseases, such as heart disease, diabetes, and neurodegenerative conditions.

To counteract the harmful effects of free radicals, the body has a range of antioxidant defense mechanisms that neutralize them and help maintain a balance between oxidation and antioxidation. Consuming a diet rich in antioxidants, such as vitamins C and E, and practicing healthy lifestyle habits can help support the body's natural defenses against oxidative stress.

What are the Telltale Signs of a Slow Oxidiser?

Your appetite, body type and food preferences reveal where you are on the metabolic rate scale. Lean people with a strong appetite have a faster oxidation rate, those who eat little but have weight loss issues are slow oxidisers, while a mixed oxidiser has a normal appetite and weight. The most common signs of a slow oxidative rate are as follows:

• Fatigue
• Emotional distress
• Lowered resistance to infections
• Lower body temperature
• Gall bladder and/or liver problems
• Weight problems, i.e. being under or overweight

What Foods are Recommended for Slow Oxidizers?

Slow oxidisers should eat more carbohydrates than protein and fats to avoid feeling sluggish. However, don't be lured into an empty carbohydrate diet, lest you gain unwanted pounds, suffer insulin resistance or develop chronic diseases like diabetes, obesity or heart disease. Instead, go for complex carbohydrates like whole grains,  to increase your energy levels, stay fuller longer and maintain low cholesterol levels.

People who are slow oxidisers will benefit from a metabolic diet that consists of the types of foods listed below. If you belong to this group, maintaining a small proportion of protein and an even smaller size of fats will improve your metabolic rate by leaps and bounds. Essentially, a healthy diet for you comprises 60% carbs, 25% protein and 15% fats from your meals per day. 

• Proteins from lean meats, fish, chicken as well as eggs
• Low-fat dairy products
• Healthy carbohydrates (e.g. oats, brown rice, quinoa), leafy greens and practically all vegetables (with the exception of peas, cauliflower, spinach, artichoke hearts and asparagus)
• Vitamins and supplements like omega-3 fatty acids, zinc, magnesium, vitamins D, B1, B2, B6, iron and copper

A light breakfast with protein and less calcium is recommended.

If the above healthy foods are meant to improve your health and wellness, the ones below may wreak havoc on your mind, body and emotions if you have a slow oxidation rate, hence best to be avoided.

• Proteins including red meats with high saturated fats
• Fish including high-fat species such as salmon, tuna and herring
• Certain vegetables like beans, peas, lentils and spinach
• High-fat dairy products such as cheese and cream
• Any fatty and sugary foods such as pastries
• Simple carbohydrates such as bread, pasta and anything else made from refined flour
• Alcohol

What are the Benefits of Eating According to Your Rate of Oxidation?

Determining the best diet that suits your oxidation rate promises endless health benefits. Not only will it help you achieve the ideal weight as your hormones begin functioning normally, but you'll also be able to do the following:

• Eliminate fatigue and lethargy
• Eliminate cravings for sugar or alcohol
• Maintain a healthy balanced appetite
• Eliminate hyperactivity

If you would like your metabolic type analysed to find out which diet suits you best, see a dietitian for an evaluation. To get in touch with one in your neighbourhood, check out the Natural Therapy Pages' complete listing of natural health practitioners.

Evidence of changing your diet according to your rate of oxidation

The concept of tailoring one's diet according to their rate of oxidation is not well-established in scientific literature. However, there is ample evidence supporting the benefits of a balanced diet rich in antioxidants for overall health and well-being. A diet high in antioxidant-rich foods can help counteract the effects of oxidative stress, which is influenced by factors such as genetics, lifestyle, and environmental exposures.

Numerous studies have demonstrated the benefits of a balanced diet rich in antioxidants for overall health and well-being. Here are some key studies highlighting the positive impact of antioxidants on various aspects of health:

1. The Nurses' Health Study and the Health Professionals Follow-up Study: These large, long-term studies involving thousands of participants found that higher intakes of fruits and vegetables, particularly rich in antioxidants, were associated with a lower risk of cardiovascular disease and stroke 

2. The Alpha-Tocopherol, Beta-Carotene Cancer Prevention Study (ATBC Study): This randomized, controlled trial found that daily supplementation of alpha-tocopherol (vitamin E) reduced the incidence of prostate cancer by 32% in male smokers (3).

3. The Age-Related Eye Disease Study (AREDS): This study found that a daily supplement containing antioxidants (vitamin C, vitamin E, and beta-carotene) and zinc reduced the risk of developing age-related macular degeneration, a leading cause of vision loss in older adults, by about 25%

4. The Zutphen Elderly Study: This prospective cohort study showed that a high dietary intake of flavonoids, a group of antioxidants found in fruits, vegetables, and tea, was associated with a lower risk of coronary heart disease mortality in elderly men

5. The Blue Mountains Eye Study: This population-based study found that higher dietary intakes of lutein and zeaxanthin, antioxidants found in leafy greens and other vegetables, were associated with a reduced risk of age-related cataract in older adult

6. The European Prospective Investigation into Cancer and Nutrition (EPIC) study: This large-scale cohort study demonstrated that higher intakes of vitamin C and other antioxidants from fruits and vegetables were associated with a reduced risk of chronic diseases, including cardiovascular disease, type 2 diabetes, and certain types of cancer

Oxidative stress and aging:

The link between oxidative stress and the aging process, including age-related diseases and conditions.

Oxidative stress is a state of imbalance between the production of free radicals and the body's ability to neutralize or detoxify their harmful effects through the action of antioxidants. It plays a significant role in the aging process and the development of age-related diseases and conditions. The link between oxidative stress and aging can be explained through several mechanisms:

1. Accumulation of cellular damage: As we age, the body's ability to defend against oxidative stress declines. This decline can lead to an accumulation of damage to cellular components, such as lipids, proteins, and DNA. Over time, this damage can impair cellular function and contribute to the aging process.

2. Telomere shortening: Telomeres are protective caps at the ends of chromosomes that shorten as cells divide. Oxidative stress can accelerate the rate of telomere shortening, which can lead to cellular senescence (a state of irreversible cell cycle arrest) and a reduced ability for cells to repair damage and regenerate tissues. Shortened telomeres have been associated with aging and age-related diseases.

3. Mitochondrial dysfunction: Mitochondria are the energy-producing organelles within cells and are particularly susceptible to oxidative damage due to their role in generating reactive oxygen species (ROS) as a byproduct of cellular respiration. Oxidative stress can damage mitochondrial DNA, proteins, and lipids, leading to impaired energy production and increased production of ROS. This, in turn, can contribute to cellular dysfunction, aging, and age-related diseases.

4. Inflammation: Chronic oxidative stress can stimulate the release of pro-inflammatory molecules, leading to a state of low-grade, chronic inflammation. This ongoing inflammatory state has been implicated in the development of various age-related diseases, such as atherosclerosis, Alzheimer's disease, and diabetes.

5. Impaired cellular communication: Oxidative stress can affect cellular communication pathways, such as hormone signaling and the release of neurotransmitters. Disruptions in these pathways can contribute to the aging process and the development of age-related conditions.

6. Protein aggregation: Oxidative damage to proteins can lead to the accumulation of misfolded proteins, which can form aggregates within cells. These aggregates can impair cellular function and contribute to the development of age-related neurodegenerative diseases, such as Alzheimer's and Parkinson's disease.

Strategies to combat oxidative stress and potentially slow down the aging process include maintaining a balanced diet rich in antioxidants, engaging in regular physical activity, managing stress, and adopting other healthy lifestyle habits. Although the aging process is inevitable, adopting these strategies can help improve overall health and potentially reduce the risk of age-related diseases and conditions.

Different types of antioxidants

1. Vitamin C (ascorbic acid): This water-soluble vitamin is a powerful antioxidant that neutralizes free radicals, supports immune function, and is involved in collagen synthesis. Food sources rich in vitamin C include citrus fruits, strawberries, kiwi, guava, bell peppers, broccoli, and kale.

2. Vitamin E (tocopherols and tocotrienols): Vitamin E is a fat-soluble antioxidant that protects cell membranes from lipid peroxidation. It also supports immune function and helps maintain healthy skin and eyes. Foods rich in vitamin E include nuts (such as almonds, hazelnuts, and peanuts), seeds (like sunflower seeds), vegetable oils (like wheat germ, sunflower, and safflower oils), avocado, and dark leafy greens.

3. Beta-carotene: A precursor to vitamin A, beta-carotene is a powerful antioxidant that neutralizes free radicals and supports eye health. It can be found in orange and yellow fruits and vegetables, such as carrots, sweet potatoes, squash, apricots, and cantaloupe, as well as in dark leafy greens like spinach and kale.

4. Selenium: This essential trace mineral has antioxidant properties and plays a crucial role in the function of enzymes that help neutralize free radicals. Selenium can be found in foods like Brazil nuts, tuna, halibut, sardines, shrimp, and whole grains.

5. Flavonoids: These plant-based antioxidants can be found in various fruits, vegetables, and beverages. They help neutralize free radicals, reduce inflammation, and may lower the risk of chronic diseases. Sources of flavonoids include berries, apples, citrus fruits, tea, red wine, and dark chocolate.

6. Lycopene: A carotenoid antioxidant, lycopene is responsible for the red color of tomatoes, watermelon, pink grapefruit, and guava. It helps neutralize free radicals and may protect against heart disease and certain types of cancer.

7. Polyphenols: These antioxidants are found in a variety of plant-based foods and beverages. They can help protect against oxidative stress, reduce inflammation, and promote overall health. Foods rich in polyphenols include green tea, red wine, cocoa, coffee, extra virgin olive oil, and a variety of fruits and vegetables.

8. Glutathione: A potent antioxidant produced by the body, glutathione is involved in detoxification and maintaining the balance of other antioxidants. Some foods can help support glutathione production, such as cruciferous vegetables (e.g., broccoli, cauliflower, and Brussels sprouts), garlic, onions, and avocados.

9. Superoxide dismutase (SOD), catalase, and glutathione peroxidase: These enzymes are produced by the body and play a crucial role in neutralizing free radicals and protecting against oxidative stress.

Incorporating a diverse range of antioxidant-rich foods into your diet can help support the body's natural defenses against free radicals and oxidative stress, promoting overall health and well-being.

Key Takeaways

1. Understanding your oxidation rate, whether fast or slow, can help determine the most suitable diet for your metabolism.
2. Free radicals, produced naturally in the body, can be both beneficial and harmful. At high concentrations, they can cause oxidative stress, which contributes to aging and various diseases.
3. A balanced diet rich in antioxidants can help counteract the harmful effects of oxidative stress and support overall health.
4. Oxidative stress plays a significant role in the aging process through mechanisms such as cellular damage accumulation, telomere shortening, mitochondrial dysfunction, inflammation, impaired cellular communication, and protein aggregation.
5. Adopting a balanced diet rich in antioxidants and maintaining a healthy lifestyle can help combat oxidative stress and potentially reduce the risk of age-related diseases and conditions.