In recent years, nutritional planning based on an individual’s genetic information, so-called “genetic nutrition,” has been attracting attention. This approach aims to maintain health and prevent disease by proposing dietary supplements and other dietary supplements that are tailored to each individual’s genetic characteristics. This article will explain in detail how to create a nutritional plan using genetic information, its benefits, and the latest research findings.
What is genetic nutrition?
Nutrigenomics is the study of the interactions between genes and nutrients, with the goal of determining how an individual’s genetic makeup affects their metabolism, absorption and response to nutrients in order to develop an optimal nutrition plan.
The benefits of genetically-informed nutrition planning
1. Individualized dietary advice
General nutritional guidelines are based on population-average recommendations, but genetic information can help to personalize dietary advice based on individual metabolic characteristics and nutrient needs.
2. Reduce the risk of disease
Certain genetic mutations are known to increase the risk of lifestyle-related and nutrition-related diseases. Identifying these risks through genetic testing and taking appropriate nutritional interventions can help prevent or slow the progression of diseases.
3. Optimizing supplements
By identifying necessary nutrients and supplements based on genetic information, it is possible to prevent over-intake or deficiency and enable effective nutritional supplementation.
Steps for creating a genetically informed nutrition plan
1. Genetic testing
First, you undergo genetic testing at a specialized medical institution or testing service. In this test, DNA is extracted from a saliva, blood, or other sample and analyzed for gene polymorphisms (SNPs) related to nutritional metabolism and disease risk.
2. Interpretation of results and counseling
Based on the test results, a genetic counselor and/or nutritionist will explain your individual genetic characteristics, including whether or not you have a genetic mutation, its effect, and the relevant nutrients and foods.
3. Create a personalized nutrition plan
The results of the interpretation will lead to suggested diet plans and supplements tailored to your individual needs and goals. For example, if you metabolize a certain vitamin slowly, specific advice will be given, such as recommending foods high in that vitamin.
Latest research trends
There is a lot of research ongoing in the field of genetic nutrition. For example, one study showed that a mutation in the FTO gene is associated with obesity risk, and people with this mutation are more susceptible to high-fat diets. It also reported that a polymorphism in the MTHFR gene affects folate metabolism, and that adequate folate intake is necessary.
Furthermore, large-scale genome-wide association studies (GWAS) on the interactions between genetic information and diet are being conducted, accumulating evidence for personalized nutrition. These research findings are being used to develop more precise nutritional plans.
Issues in nutrition planning using genetic information
1. Accumulation of evidence
Although research into gene-nutrient interactions is progressing, there is not enough evidence for all gene polymorphisms, so further research and data accumulation are needed to ensure the effectiveness of personalized nutrition.
2. Ethical and privacy issues
Genetic information is highly personal data and requires careful handling. It is important to overcome the ethical issues regarding data protection and provision to third parties.
3. Cost and Access
Genetic testing and specialized counseling can be expensive, and not everyone can afford it. It is hoped that in the future, technological advances and improvements in systems will create an environment in which more people can easily use these services.
The relationship between genetic information and specific nutrients
1. Vitamins and genetic polymorphisms
Certain gene polymorphisms are known to affect vitamin metabolism and requirements. For example, a polymorphism in the MTHFR gene (C677T mutation) can affect folic acid metabolism and lead to elevated homocysteine levels. Since homocysteine is considered a risk factor for cardiovascular disease, people with this gene polymorphism are recommended to consume foods rich in folic acid (spinach, liver, etc.) and folic acid supplements.
In addition, mutations in the GC gene (vitamin D binding protein gene) affect blood levels of vitamin D. If you have a mutation in this gene, it is difficult to produce enough vitamin D through exposure to sunlight alone, and supplementation with supplements may be recommended.
2. Carbohydrates and genes
Differences in the number of copies of the AMY1 gene (amylase gene) are involved in the ability to digest carbohydrates. People with more copies of AMY1 are said to be more adaptable to a high-carbohydrate diet because they can break down starch more efficiently. On the other hand, people with fewer copies of AMY1 are more likely to experience a spike in blood sugar levels when they consume a lot of carbohydrates, which may increase their risk of diabetes. For this reason, it is important to utilize genetic testing and adjust carbohydrate intake individually.
In addition, it has been reported that mutations in the TCF7L2 gene affect insulin secretion and increase the risk of developing diabetes. People with this gene polymorphism are recommended to follow a diet that emphasizes blood sugar management (selecting low GI foods, consuming dietary fiber, etc.).
3. Lipid metabolism and genes
Genes are also involved in lipid metabolism. The APOE gene plays an important role in cholesterol metabolism, and people with the APOE ε4 allele in particular are known to be at higher risk of cardiovascular disease. These people are recommended to limit their intake of saturated fatty acids and increase their intake of omega-3 fatty acids (fish oil, flaxseed oil, etc.).
Mutations in the PPARG gene also affect lipid metabolism and insulin sensitivity. Individuals with certain variants of this gene may be more susceptible to high-fat diets and may be more prone to fat storage. For this reason, a Mediterranean diet (based on olive oil, nuts, and seafood) is considered an effective strategy.
Genetic testing for improving sports performance
Genetic testing can be useful not only for nutrition planning but also for improving sports performance. In particular, analyzing genes involved in muscle development and endurance can help determine optimal training and nutrition strategies.
1. Muscle Types and Nutrition Strategies
The ACTN3 gene is involved in the development of fast-twitch muscle fibers, and people with the RR type of this gene are said to be more likely to produce explosive power. On the other hand, people with the XX type may have better endurance. By adjusting training methods based on this genetic information, we can expect to improve performance.
Adequate protein intake is also important for muscle growth. Mutations in the FTO gene are associated with obesity risk, and it has been reported that people with this gene find it easier to control their weight by consuming more protein. Therefore, genetic information can be used to determine optimal protein intake.
2. Endurance and Nutrition Plan
The PPARGC1A gene is a gene involved in endurance . This gene promotes the production of mitochondria and increases endurance. People with a specific variant of this gene are thought to be suited to endurance sports (marathons, cycling, etc.) because they can efficiently use carbohydrates as an energy source.
In addition, the VEGFA gene is known to promote angiogenesis and improve oxygen supply. People with high expression of this gene are more likely to adapt to high altitude training and aerobic exercise, and are expected to have improved endurance. By utilizing this genetic information, it is possible to optimize the timing of energy replenishment and the content of training.
Accuracy and limitations of genetic testing
Genetic testing is a powerful tool to help personalize nutrition and training plans, but its limitations must be understood.
1. Gene-environment interactions
Genetic information is only one factor, and interactions with environmental factors (eating habits, exercise, stress, intestinal environment, etc.) have a significant impact on health and constitution. Therefore, it is important not to judge everything based on the results of a genetic test alone, but to review your lifestyle habits from a comprehensive perspective.
2. Accumulation of scientific evidence
There are still many aspects of the relationship between genes and nutrition that have not been fully elucidated. Because the effects of genetic polymorphisms on health vary greatly from person to person, more research data is needed. Therefore, when using genetic testing, it is important to refer to reliable information based on the latest research findings.
Examples of genetically-informed diet plans
We will provide specific examples of what kind of meal plans would be effective when creating an individualized nutrition plan based on genetic information.
1. Diet Plan for People with MTHFR Gene Mutations
Genetics: People with the C677T mutation in the MTHFR gene may have a reduced efficiency in converting folate to the active form, 5-MTHF (5-methyltetrahydrofolate), which may impair homocysteine metabolism, resulting in an increased risk of cardiovascular disease.
Recommended foods:
Foods high in folic acid: spinach, kale, broccoli, avocado, liver
Foods that support methylation: B12-containing foods such as meat, seafood, eggs, and dairy products
Foods that help metabolize homocysteine: beets and whole grains, which contain beta-methyl
Foods to avoid:
Fortified foods containing synthetic folic acid: Synthetic folic acid found in commercial breads and cereals (due to genetically low utilization)
Processed foods: Foods with many additives increase the metabolic burden
2. Diet Plan for People with the APOE ε4 Allele
Genetics: People with APOE ε4 are more likely to have high levels of LDL cholesterol (bad cholesterol) and are at increased risk of Alzheimer’s disease.
Antioxidant-rich foods: blueberries, dark chocolate, green tea, tomatoes
Low GI foods: brown rice, oatmeal, beans
Foods to avoid:
Foods high in saturated fats: butter, red meat, processed meats (sausages, ham)
Refined carbohydrates: White rice, white bread, and sweets that contain a lot of sugar
3. Diet plan for people with low AMY1 copy number
Genetics: People with fewer copies of AMY1 (the amylase gene) are less able to break down starch and are more likely to experience blood sugar spikes when eating a high-carbohydrate diet.
Foods that help stabilize blood sugar levels: Fiber-rich vegetables (broccoli, spinach, mushrooms)
Fermented foods: natto, kimchi, yogurt (regulates intestinal bacteria and aids sugar metabolism)
Foods to avoid:
High GI foods: white rice, potatoes, bread, pasta
Sugary drinks: soda, juice, sports drinks
Lifestyle optimization based on genetic information
Genetic information can be used to optimize not only diet but also lifestyle habits. Since factors such as sleep, exercise, and stress management are also influenced by genetic factors, it is important to create a lifestyle that suits each individual’s constitution.
1. Sleep and genes
The PER3 gene is known to affect sleep length and quality. People with certain variants of PER3 are more susceptible to the effects of sleep deprivation, and short sleep periods can lead to impaired concentration and memory.
Lifestyle recommendations:
Get enough sleep, 7-9 hours
Avoid blue light (smartphone and computer screens) before going to bed
Include foods that help produce melatonin (nuts, bananas, cherries) in your dinner.
2. Stress tolerance and genes
Polymorphisms in the COMT gene affect stress tolerance and the rate at which dopamine is broken down. Individuals with low COMT function may be more susceptible to stress and more sensitive to stimulants such as caffeine.
Lifestyle recommendations:
Manage stress through yoga and meditation
Limit your caffeine intake and choose herbal teas or decaf options
Eat foods that contain magnesium (almonds, dark chocolate, bananas)
3. Optimizing Exercise
Variants in the ACTN3 gene determine whether fast-twitch or slow-twitch muscles are more likely to develop, which can be helpful when choosing the type of training.
Fast-twitch muscle (power sports): sprinting, weightlifting, high-intensity interval training (HIIT)
Slow-twitch muscle type (suitable for endurance sports): marathons, cycling, long-distance aerobic exercise
In addition, because mutations in the PPARGC1A gene affect mitochondrial function, incorporating exercise that is adapted to this gene (HIIT and hypoxic training that increases mitochondrial activity) can lead to improved endurance.
Points to note when using genetic information
1. Genetic information is only one factor
Genetic information is an important indicator, but it does not fully determine health conditions and nutritional needs. Environmental factors and lifestyle also have a large influence, so a comprehensive judgment is required.
2. Scientific evidence needs to be verified
Genetic nutrition is a relatively new field, and new findings may emerge as research progresses. It is important to refer to reputable research institutions and papers to make informed choices.
Nutritional strategies for disease prevention and longevity using genetic information
Genetic testing can predict the risk of certain diseases and allow people to choose their diet and lifestyle accordingly. Recent research suggests that the relationship between genes and diet also affects lifespan, and it is believed that personalized nutritional strategies will contribute not only to disease prevention but also to extending healthy lifespan.
1. Genes and Cancer Prevention
Both environmental and genetic factors are involved in the development of cancer. For example, the GSTP1 gene regulates the activity of detoxifying enzymes in the body and helps to eliminate carcinogens. Mutations in this gene may increase the susceptibility to the effects of chemicals and harmful substances, increasing the risk of cancer.
Dietary recommendations:
Foods that promote detoxification: Cruciferous vegetables such as broccoli, cabbage, and cauliflower
Processed meats (ham, sausage, bacon): may contain nitrosamines, which are carcinogens
High-temperature cooked meats: Heterocyclic amines (HCAs) released during grilling and deep frying can cause DNA damage
2. Genetics and diabetes prevention
Diabetes is a lifestyle-related disease that is also known to be influenced by genetics. Mutations in the TCF7L2 gene have been reported to affect insulin secretion and increase the risk of developing diabetes. People with this gene polymorphism should be careful about their carbohydrate intake and eat a diet that stabilizes blood sugar levels.
Dietary recommendations:
Low GI foods: brown rice, oatmeal, beans, nuts
Foods rich in dietary fiber: mushrooms, avocados, apples
Healthy fats: extra virgin olive oil, fish
Foods to avoid:
Refined carbohydrates: white rice, white bread, pasta
Sugary drinks: soda, juice, energy drinks
3. Genes and longevity
The FOXO3 gene is attracting attention as a gene related to longevity . This gene is involved in cellular stress response and DNA repair, and research has shown that its activation extends lifespan. Promoting the function of FOXO3 may slow down the speed of aging.
Dietary recommendations:
Foods rich in polyphenols: green tea, dark chocolate with 70% or more cacao, red wine (in moderation)
Foods that contain resveratrol: grapes, peanuts, blueberries
Calorie-restricted diet: Avoid excessive calorie intake and maintain a moderate level of hunger
Excessive carbohydrate intake: snacks, foods high in sugar
Improving the intestinal environment using genetic information
The intestinal environment has a significant impact on health and is closely linked to genetic factors. It has been shown that certain genetic polymorphisms affect the composition of intestinal bacteria, which in turn influences digestive ability and immune function.
1. FUT2 gene and gut bacteria
The FUT2 gene affects the balance of intestinal bacteria and is involved in the proliferation of bifidobacteria. Mutations in this gene can lead to a decrease in good bacteria in the intestines, which can lead to impaired digestive function and a weakened immune system.
Dietary recommendations:
Foods that contain probiotics: yogurt, kimchi, natto
Excessive use of antibiotics: Depleting good bacteria
High-fat, high-sugar diet: Causes bad bacteria to increase
2. LCT gene and lactose intolerance
Mutations in the LCT gene affect the activity of the enzyme that breaks down lactose (lactase). People with certain mutations in this gene are at increased risk of lactose intolerance, which can cause indigestion and diarrhea after consuming milk and dairy products.
Future nutrition planning using genetic information
It is believed that genetically-based nutritional planning will continue to evolve and become more highly personalized in the future. Current research is developing nutritional plans that take into account not only single gene polymorphisms, but also the interactions of multiple genes and epigenetics (regulation of gene expression).
1. Personalized Nutrition Using AI
Attempts are being made to create more precise nutritional plans by utilizing artificial intelligence (AI) to integrate not only genetic information but also intestinal bacteria, lifestyle habits, blood data, etc. It is expected that AI’s analysis of big data will elucidate previously invisible relationships between nutrition and genes, making it possible to suggest meals and supplements that are optimal for each individual’s constitution.
2. Gene editing technology and nutrition
As gene editing techniques such as CRISPR-Cas9 improve, it may be possible in the future to correct specific gene mutations and optimize metabolic capacity. For example, correcting the TCF7L2 gene mutation, which is associated with a high risk of diabetes, may make it easier to manage blood sugar levels.
These technological advances will enable genetically-informed nutritional planning to evolve into a new form of medicine that fundamentally improves health, rather than remaining merely a preventative measure.
Summary
Nutritional planning using genetic information suggests the optimal diet and lifestyle for each individual’s constitution, contributing to maintaining health and preventing disease. Thanks to the latest research and advances in AI technology, more precise personalized nutrition is becoming a reality. As genetic testing becomes more widespread and technological innovations advance, personalized nutrition will become a part of everyday health management, and we will see an era in which more people can utilize optimal nutritional strategies.
