Metabolism and Health Impact of My Favorite Meal

Metabolism and Health Impact of My Favorite Meal

Index

.My Favorite Meal

.Meal Composition

.Metabolism

.Health Effects

.Disease Comparison

.Is This Meal Healthy?

.Improvements

.References

My Favorite MealOn Screen:

Beef Stroganoff with Rice

Why important: Comfort food Cultural Personal connection

Ingredients

Meal Composition

Energy Summary

BALANCE

821 kcal

1243kcal

2064kcal

CONSUMED

Fat: 81.2g (58.8%) Protein: 43.4g Carbohydrates: 82.6g Fiber: 4.9g

(Cronometer, 2025)

Metabolism Overview

Fed State - High Insulin

EAT FOOD BLOOD GLUCOSE INSULIN FED STATE METABOLISM (storing food energy)

NO FOOD BLOOD GLUCOSE INSULIN FED STATE METABOLISM (burring stored energy)

Metabolism After Eating My Meal

Carbohydrates (fed state): .Glucose enters bloodstream → ↑ insulin secretion .Glucose used for immediate energy (glycolysis) .Excess → stored as glycogen (liver & muscle) .Further excess → converted to fat (lipogenesis)

↑ Glycolysis ↑Glycogenesis↑ Lipogenesis ↑ Protein synthesis

(USDA,2020)

Proteins (beef): . Amino acids → used for protein synthesis (muscle, enzymes) .Excess amino acids → converted to glucose or fat

Fats (butter, sour cream, olive oil, beef): .Fatty acids → transported to adipose tissue .Stored as triglycerides

.Minimal fat oxidation in fed state

(Byrnes et al, 1995)

(Berg et al, 2020)

(Schwingshockl et al, 2015)

(Evans & Ferguson, 2018)

(Dilek Sivri & Akdevelio.5 glue, 2024)

Metabolic Pathways After Eating

UPREGULATED (activated): .Glycolysis .Glycogenesis .Lipogenesis .Protein synthesis DOWNREGULATED (suppressed): .Gluconeogenesis .Glycogenolysis .Lipolysis .β-oxidation

Upregulated vs Downregulated Pathways

↓ Gluconeogenesis ↓ Lipolysis ↓ Proteolysis

(Berg et al, 2020)

(Byrnes et al, 1995)

(Dilek Sivri & Akdevelioglue, 2024)

(Evans & Ferguson, 2018)

(Berg et al, 2020)

(Anderson et al, 2012)

Key Enzymes

Hexokinase

PFK-1

Glycogen synthase

Fatty acid synthase

Integration of Metabolic Pathways

GLUCOSE

Title: Key Enzymes Regulating Metabolism ACTIVATED (Fed State): Hexokinase → traps glucose in cells PFK-1 → rate-limiting glycolysis Glycogen synthase → glycogen storage Fatty acid synthase → fat production

Glycolysis ↑

Pyruvate → Acetyl-CoA

┌───────────────┐

Glycogenesis ↑ Lipogenesis ↑

INHIBITED: Glycogen phosphorylase (glycogen breakdown) Hormone-sensitive lipase (fat breakdown)

(glycogen) (fat storage)

Fatty acids → Triglycerides ↑ (storage)

Amino acids → Protein synthesis ↑ → Excess → Acetyl-CoA → Fat

(Berg et al, 2020)

(Dilek Sivri & Akdevelioglue, 2024)

Insulin ↑ regulates all pathways

(USDA,2020)

Health:

***Cardiovascular Risk .↑ LDL cholesterol ↓ HDL balance Protective effects: Olive oil (monounsaturated fat) → ↓ LDL, ↑ HDL .Antioxidants (garlic, onion, mushrooms) → ↓ LDL oxidation . Anti-inflammatory effects → protect vascular endothelium Risk factors: . Saturated fat → ↑ LDL cholesterol → atherosclerosis risk . Refined carbohydrates → ↑ insulin resistance → ↑ triglycerides .High sodium (broth) → ↑ blood pressure

**Inflammation. ↑ Saturated fat → ↑ inflammation↓ Garlic & olive oil → ↓ inflammation Effect on Inflammation Anti-inflammatory components (protective): . Olive oil (oleocanthal, hydroxytyrosol) → inhibits COX enzymes → ↓ inflammatory prostaglandins . Garlic & onions (allicin, quercetin) → ↓ NF-κB activation → ↓ TNF-α, IL-6 . Mushrooms (ergothioneine) → antioxidant → ↓ oxidative stress . Pro-inflammatory components (risk): Saturated fat (butter, sour cream, beef) → activates NF-κB pathway → ↑ cytokines Refined carbs (white rice, flour) → ↑ blood glucose → ↑ oxidative stress & inflammation

(Anderson et al, 2012)

(Berg .7 et al, 2020)

(Akritas et al., 2023)

(Kwon et al, 2024))

(Ma et al, 2022))

(Yi et al., 2021)

(Li et al, 2022)

(Fu & Shen, 2022))

Gene Expression Response to My Meal

Genes UPREGULATED (activated) 1- Lipogenesis (fat synthesis): *SREBP-1c (Sterol Regulatory Element-Binding Protein-1c) *FASN (Fatty Acid Synthase gene) *ACACA (Acetyl-CoA Carboxylase) 2- Glucose utilization: *GLUT4 (SLC2A4) → ↑ glucose uptake *GCK (Glucokinase) → ↑ glucose metabolism

Epigenetics Diet → DNA methylation & gene regulation

Genes DOWNREGULATED (suppressed)1-Gluconeogenesis: .PEPCK (PCK1) .G6PC (Glucose-6-phosphatase) 2-Inflammation (partially suppressed by olive oil compounds): .TNF-α (Tumor Necrosis Factor-alpha) .IL-6 (Interleukin-6)

Gene Expression .NF-κB (inflammation) .SREBP-1c (lipogenesis)

(Dilek Sivri & Akdevelioglue, 2024)

(Berg et al, 2020)

(Yi et al., 2021)

Epigenetic Impact of My Meal - Yes

3. microRNA (miRNA) Regulation Small RNAs regulate gene expression post-transcription Example - Quercetin (onions) → modulates miRNAs → ↓ inflammatory signaling Fatty acids → alter miRNAs linked to lipid metabolism

HOW does this happen? (Mechanisms) 1. DNA Methylation (Gene Silencing or Activation) .Nutrients influence methyl group availability Affects genes involved in: .Lipid metabolism .Inflammation Example: High saturated fat intake → altered methylation of metabolic genes → ↑ metabolic dysfunction

Meal components

Bioactive Compounds

2. Histone Modification (Chromatin Structure) Compounds modify how tightly DNA is packed Controls gene accessibility (ON vs OFF) Example: Olive oil polyphenols (hydroxytyrosol) → modify histone acetylation → ↓ inflammatory gene expression Garlic compounds (allicin) → influence histone-modifying enzymes

Epigenetic Mechanisms

(DNA methylation | Histone modification | miRNA)

Gene Expression Changes

(Evans & Ferguson, 2018)

(Berg et al, 2020)

Inflammation ↓ / Lipid metabolism ↑ / Disease risk

(Akritas et al., 2023)

(Yi et al., 2021)

How My Meal is Metabolized Differently in Cancer

My Meal

Macronutrients

┌────────┼────────┐

Carbs Fats Proteins

CANCER CELL METABOLISM

Glycolysis↑ Lipogenesis↑ Protein synthesis↑

I (Warburg) (FASN) (mTOR)

Tumor Growth ↑

Whole Body:

Muscle ↓ Fat ↓ Energy imbalance

1) Cellular Level (Inside Cancer Cells)

**Proteins (beef) .Amino acids → ↑ protein synthesis (mTOR activation) .Used for: .Enzymes .Rapid cell division Result: Supports tumor growth and proliferation

**Carbohydrates (white rice, flour) .↑ Glucose uptake (GLUT1 overexpression) .Prefer glycolysis even with oxygen (Warburg effect) .Glucose → lactate instead of ATP efficiency Result: Rapid energy + building blocks for tumor growth **Fats (butter, sour cream, olive oil, beef) .↑ Lipogenesis (SREBP-1c, FASN) .Fatty acids used for: .Cell membrane synthesis .Tumor expansion Result: Cancer cells make their own fat, even if fat is consumed

(Berg et al, 2020)

(Me et al, 2022)

(Dilek Sivri & Akdevelioglue, 2024)

2)Whole Body Effects

Carbohydrates .↑ glucose demand by tumor .May lead to: Hyperglycemia or energy imbalance Fats ↑ fat breakdown in body (lipolysis) Despite eating fat → body loses fat stores Seen in: Cancer cachexia (weight loss) Proteins ↑ muscle breakdown (proteolysis) Amino acids diverted to tumor Result: Muscle wasting + weakness

(Me et al, 2022)

(Anderson et al, 2012)

(Berg et al, 2020)

Disease Comparison - Cancer

Normal vs Cancer Cells Normal → Oxidative phosphorylation Cancer → Glycolysis (Warburg effect)

Cancer Metabolism ↑ Glucose uptake ↑ Lipogenesis ↑ Protein synthesis

Is This Meal Healthy?

“Enjoyable, but not ideal for frequent consumption.”

High fat (58.8%) Low fiber (4.9 g) Refined carbohydrates Mixed health impact

There's no shame in an "unhealthy" favorite meal. ?

If you were to eat your favorite meal often, would you consider it to be healthy? NO!!! Based on My Demographics: 51-year-old female Moderately active

Personal Needs & Sustainability

RDA & AMDR Comparison Carbs: 26.5% (LOW) → below 45–65% Fat: 58.8% (HIGH) → above 20–35% Fiber: 4.9 g (LOW) → below 22 g/day

Sustainability Beef → high environmental impact White rice → high water use

Impact on Chronic Disease Risk

May Increase Risk

Protective Components

.Cardiovascular disease → ↑ LDL, saturated fat .Metabolic syndrome → .insulin resistance .Obesity → high caloric density .Type 2 diabetes → refined carbohydrates

.Garlic/onion → ↓ inflammation .Olive oil → ↓ LDL, anti-inflammatory .Mushrooms → antioxidant effects

“Balance between risk and protection depends on frequency and dietary pattern.”

(Kwon et al, 2024)

(Me et al, 2024)

(Akritas et al, 2024)

Improving My Meal

Small changes can significantly improve health and sustainability

Reference images

1- https://medium.com/mila-korchmarmicroplane-multipurpose-food-slicer/ 2https://www.istockphoto.com/photos/beef-stroganoff-with-rice https://drjasonfung.medium.com/the-fed-and-the-fasted-state-a6749f7fda55

3- Sad Face Images | Free Photos, PNG Stickers, Wallpapers & Backgrounds - rawpixel. (2025). Rawpixel. https://www.rawpixel.com/search/sad%20face?page=1&path=1522&sort=curated

APA Reference

References (APA 7th Edition) Akritas Isaakidis, J., El Maghariki, J., Carvalho-Barros, S., Gomes, A., & Correia, M. (2023). Is there more to olive oil than healthy lipids? Nutrients, 15(16), 3625. https://doi.org/10.3390/nu15163625 Anderson, E. K., Hill, A. A., & Hasty, A. H. (2012). Stearic acid accumulation in macrophages induces inflammation. Arteriosclerosis, Thrombosis, and Vascular Biology, 32(7), 1687–1695. Berg, A., et al. (2020). Saturated fat and inflammation. Journal of Nutrition. Byrnes, S. E., Miller, J. C., & Denyer, G. S. (1995). Amylopectin starch promotes insulin resistance. The Journal of Nutrition, 125(6), 1430–1437. Dilek Sivri, & Akdevelioğlu, Y. (2024). Effect of fatty acids on glucose metabolism. Nutrition Reviews. Evans, J., & Ferguson, B. (2018). Role of one-carbon metabolism in epigenetics. Annual Review of Nutrition. Fu, T.-T., & Shen, L. (2022). Ergothioneine as an antioxidant. International Journal of Molecular

Kwon, Y., et al. (2024). Dietary cholesterol and cardiovascular risk. Nutrients. Li, X., et al. (2022). Sodium intake and inflammation. Hypertension Research. Ma, Y., et al. (2022). Refined carbohydrates and metabolic disease. Nutrients. Schwingshackl, L., et al. (2015). Olive oil and cardiovascular health. Nutrition, Metabolism and Cardiovascular Diseases. USDA. (2020). Dietary Guidelines for Americans 2020–2025. Yi, H., et al. (2021). Quercetin and metabolic health. Frontiers in Pharmacology. Zheng, X., et al. (2025). Allicin and NF-κB signaling. Journal of Nutritional Biochemistry.