Nutrition type

# Which nutrition type are you? Everyone has individual nutritional needs and preferences. The main factors are tolerance, genetic predisposition, lifestyle, state of health, personal diet, social environment and personal preferences. From a genetic point of view, four types can be identified: the carbohydrate type, the protein type, the fat type and the mixed type. # The carbohydrate type The carbohydrate type can metabolize carbohydrates more efficiently and use them as their preferred source of energy. People in this group often have higher insulin levels and experience an energy boost after carbohydrate-rich meals, which can be used profitably. However, these types are more susceptible to blood sugar fluctuations, which in turn can lead to food cravings. The carbohydrate type generally benefits from a balanced diet with an appropriate proportion of carbohydrates from vegetables, wholegrain products and fruit. The diet of the carbohydrate type can have the following characteristics: - Carbohydrates make up 50-60% of the daily calorie intake, with a preference for complex carbohydrates from whole grains, vegetables and low-sugar fruit. - Protein should make up 20-30% of your daily calorie intake. This should come from sources such as lean meat, poultry, fish, eggs and plant-based protein sources such as pulses (peas, lentils, beans, soybeans...). - Fat should make up 15-20% of your daily calorie intake. These should come from healthy fats such as fish or cold-pressed vegetable oils, nuts, seeds, oleaginous fruits or avocado. # The protein type The protein type can metabolize proteins more efficiently. People in this group feel fuller for longer after protein-rich meals and can build muscle mass more easily. Consuming too many carbohydrates, on the other hand, is stressful and tends to make the protein type tired and sluggish. A diet with few carbohydrates and more plant and animal protein sources such as lean meat, fish, eggs, lean dairy products, pulses and nuts is ideal for the protein type. The protein type's diet may have the following characteristics: - Carbohydrates make up 40-45% of the daily calorie intake, with complex carbohydrates from whole grains, vegetables and low-sugar fruit being preferred. - Protein should make up 20-30% of your daily calorie intake. This should come from sources such as lean meat, poultry, fish, eggs and plant-based protein sources such as pulses (peas, lentils, beans, soybeans...). - Fat should make up 20-30% of your daily calorie intake. These should come from healthy fats such as fish or cold-pressed vegetable oils, nuts, seeds, oleaginous fruits or avocado. The diet of the carbohydrate and protein type can have the following characteristics: - Carbohydrates make up 40-50% of daily calorie intake, with complex carbohydrates from whole grains, vegetables and low-sugar fruit being preferred. - Protein should make up 20-30% of your daily calorie intake. This should come from sources such as lean meat, poultry, fish, eggs and plant-based protein sources such as pulses (peas, lentils, beans, soybeans...). - Fat should make up 20-30% of your daily calorie intake. These should come from healthy fats such as fish or cold-pressed vegetable oils, nuts, seeds, oleaginous fruits or avocado. # The fat type The fat type can process fats better and use them as an energy source. This type is pleasantly full after high-fat meals and in turn gains weight more easily if there is too much carbohydrate. Healthy fats such as avocado, nuts, seeds, cold-pressed oils and oily fish are a good nutritional basis for the fat type. The diet of the fat and protein type can have the following characteristics: - Carbohydrate content is 35-40% of daily calorie intake, with complex carbohydrates from whole grains, vegetables and low-sugar fruit being preferred. - Protein should make up 20-30% of your daily calorie intake. This should come from sources such as lean meat, poultry, fish, eggs and plant-based protein sources such as pulses (peas, lentils, beans, soybeans...). - Fat should make up 25-35% of your daily calorie intake. These should come from healthy fats such as fish or cold-pressed vegetable oils, nuts, seeds, oleaginous fruits or avocado. # The mixed type Most people have characteristics of several types. Mixed types can benefit from a varied diet that contains all macronutrients in balanced proportions. The mixed type diet may have the following characteristics: - Carbohydrate content is 50-60% of daily calorie intake, with a preference for complex carbohydrates from whole grains, vegetables and low-sugar fruit. - Fat should make up 20-30% of your daily calorie intake. These should come from healthy fats such as fish or cold-pressed vegetable oils, nuts, seeds, oleaginous fruits or avocado. - Protein should make up 15-20% of your daily calorie intake. This should come from sources such as lean meat, poultry, fish, eggs and plant-based protein sources such as legumes (peas, lentils, beans, soybeans...). # General recommendations - Fibre: Fibre-rich foods such as wholemeal products, vegetables, bran, psyllium husks or linseed help to stabilize blood sugar levels and train hunger-satiating behaviour. - Fluids: Make sure you drink enough fluids in the form of water, mineral water, unsweetened tea and highly diluted juices. - Variation: We recommend a varied diet to ensure a balanced intake of nutrients. - An individual consultation with a nutrition expert can help you to develop a customized nutrition strategy. > ## Good to know > > The classification into nutritional types can be useful, but does not exclude overlaps between the different types. In general, a balanced diet that includes all macronutrients (carbohydrates, proteins and fats), but in slightly varying proportions, is best for most people to promote optimal health and well-being. Although genetics undoubtedly plays an important role in the metabolism of macronutrients, it can only be part of the overall picture. Lifestyle, exercise, stress, sleep quality, social environment, diet and much more are just as important. ## Are your nutrition type and your diet type contradictory? It may be confusing if your nutrition type (protein/carbohydrate/fat/mixed type) and your diet type (high protein/high carb, low fat) seem to give contradictory results. It is important to remember that a diet should provide fewer calories than required (hypocaloric) and that both proteins and carbohydrates are limited in quantity. High protein and high carb can often be misinterpreted in this sense. Our tip: If in doubt, a low carb diet (less carbohydrates) is preferable to a calorie-reduced diet. To create an individual nutrition plan, we recommend consulting a nutritionist, dietician or health coach. # Compatibility is crucial When classifying nutritional types, the focus should always be on personal well-being after meals or after consuming certain foods. Conversely, genetic analysis can help you to find a diet that you not only tolerate well, but that also supports your well-being and enables you to perform at your best. # What does genetics have to do with it? The FTO gene (fat mass and obesity gene) contains the blueprint for the enzyme FTO (fat mass and obesity enzyme). This enzyme regulates the absorption and utilization of carbohydrates, proteins, fats and fibre. Certain FTO gene variants show changes in the functioning of the enzyme with different consequences: - Variant rs8050136 of the FTO gene: genotypes A/A or A/C generally carry a higher risk of being overweight and obese (adiposity). This is particularly pronounced when eating a high-carbohydrate diet. - Variant rs99339609 of the FTO gene: Genotypes A/A and A/T show a higher body fat percentage and a higher BMI (body mass index) with increased fat intake. - Variant rs1421085 of the FTO gene: Genotypes C/T and C/C generally show a higher risk of overweight and obesity. Carriers of this variation generally consume more calories and have a higher BMI. It is exciting to note that these types achieved good results with a hypocaloric diet (fewer calories than required) with a relatively higher proportion of protein (high protein) and that the body fat percentage can be reduced. This is an example of how genes are important but not decisive and how diet plays a key role. The MC4R gene carries the blueprint for the receptor protein MC4R in the cells. This is involved in signal processing and transmission in our cells. In this way, the information of the messenger substance leptin is also absorbed and transmitted into the cell. Leptin is released by the fat cells and has an appetite-inhibiting effect. A defective function of the MC4R receptor can therefore lead to changes in appetite regulation and is in fact the most common cause of inherited obesity identified to date. - Variant rs2229616 of the MC4R gene: Genotypes C/T and T/T tend to have an exaggerated intake of carbohydrates and a dysregulation of appetite behavior. This not only influences the BMI, but also other characteristics of metabolic syndrome such as obesity, blood pressure and sugar and fat metabolism. # Recipe ideas Carbohydrate type: - Porridge with banana and yogurt - Spaghetti with tomato sauce - Rice pan with broccoli - Paella with chickpeas and artichokes - Waldorf salad with nuts - Creamy potato soup with garlic croutons Carbohydrate and protein type: - Porridge with curd cheese, buttermilk and fruit (Proats) - Quinoa porridge with berries - Cod with broccoli and pea puree - Gratinated carrots with spinach and pine nuts - Bowl with minced meat, avocado and kidney beans - Pumpkin soup with pumpkin seeds - Edamame salad with feta cheese Protein type: - Curd cheese with coconut milk and seasonal fruit - Skyr with blueberries - Pepper steak with buttered vegetables - Stuffed spaghetti squash with spinach and mozzarella - Omelette with spinach and avocado filling - Chicken salad with grapes and yogurt - Cucumber and avocado tartare with smoked salmon Fat and protein type: - Hearty breakfast with fried egg, avocado and tomatoes - Keto porridge with soy flour, nuts, linseed and coconut - Cabbage sprout and ham skewers with cream cheese dip - Lean roast pork with vegetables in a roasting pan - Vitello tonnato (veal with tuna and anchovies) - Spinach puff pastry pockets - Salmon and pike-perch roulade with cream cheese Mixed type: - Waffles with tomatoes, mozzarella and wild garlic pesto - Cottage cheese scrambled eggs with avocado, grapefruit and wholemeal toast - Spelt tarte flambée with beet and nuts - Risotto with green asparagus and radishes - Zucchini quiche with mixed salad - Italian minestrone - Cream of carrot soup with nut croutons - Potato and gnocchi salad