Monotony at mealtime can reduce calorie consumption....
Want to lose weight? How about trying to bore yourself thin? According to a new study, monotony at mealtime might be a clever -- if unexciting -- way to reduce calorie consumption.
Human beings come pre-loaded with a sort of habituation threshold and it shows itself in a lot of ways. Hear the same pop song too often and you eventually want to fling the CD out the window. See the same sitcom re-run enough times and the jokes just aren't funny anymore. The same holds true for food -- even your favorites get boring if you eat the same thing over and over without shaking up the menu a little. It's not even necessary that the repetitive food be boring: you'll habituate to pizza almost as easily as you do to boiled chicken.
Straightforward as that simple idea seems, there's been surprisingly little hard research to measure it in any kind of empirical way. In the new study, University of Buffalo nutritionist Leonard Epstein and his colleagues recruited 32 women -- half of them obese, half nonobese -- and divided them into two groups, also with equal numbers of overweight and normal weight subjects. The women were instructed to perform an assigned task for 28 minutes, after which they were given 125-cal. portions of macaroni and cheese and allowed as many additional helpings as they wanted.
All of the women went through five such 28-min. sessions -- the only difference was, half of them did so on five consecutive days and half came back once a week for five weeks. By the end of all of the sessions, the once-a-day group had decreased its calorie intake of macaroni by about 30 cal. per session, while the once-a-weekers had increased theirs by 100 cal. The conclusion: the first group had simply gotten sick of the stuff.
Epstein writes that, "The study suggests a starting point for further research." "Repeated presentations once a day compared with once a week provide a reference point for the interval between food presentations that could lead to long-term habituation." In other words, adjust the sliding scale of lag time between repetitive meals until you find the point at which the food is not so over familar that you go running to some high-calorie alternative, but not so novel that you gorge on it when you see it.
Further research, the investigators believe, could also shed light on the link between overeating and addiction. Some nutritionists theorize that the obese may suffer from a too-high habituation threshold, taking much longer to get tired of a food than other people.
The American Journal of Clinical Nutrition, Aug 2011
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
Wednesday, September 14, 2011
Tuesday, March 1, 2011
The 15 Worst Health & Diet Myths
15 Worst Health and Diet Myths not to follow my friend told me over lunch recently. We were sitting in a great new Italian restaurant near my office.
“I know,” I replied, scanning the menu. “Everything looks terrific!”
“Yeah, but everything is bad for you!” she exclaimed, practically in tears. “I’m passing on the veal—red meat causes cancer. And the eggplant parmesan—cheese has fat, which gives you high cholesterol. And the bread plate—carbs give you diabetes. I can’t eat anything! And I’m really hungry!”
With those kinds of fears, it’s a wonder my “health-conscious” friend didn’t die of starvation: no protein, and no fat, and no carbs? What’s left? Fortunately, as author of Eat This, Not That!, I was able to calm her lunch plate panic, and explain that most of what we consider “bad for you” foods aren’t bad for you at all—they’re just innocent victims of well-intentioned misinformation. A well-balanced diet, combined with some smart choices, is all you need to lose pounds and keep most of our greatest health worries at bay. But many food and nutrition “myths” persist, confusing our food choices and making weight-loss harder and eating less enjoyable. So relax, and start enjoying food again: Here are 15 food fallacies you can forget for good.
Myth #1: Too much protein hurts your kidneys
Reality: Protein helps burn fat, build muscle, and won’t harm your kidneys at all
Way back in 1983, researchers discovered that eating more protein increases the amount of blood your kidneys filter per minute. Many scientists immediately made the leap that a high-protein diet places your kidneys under greater stress. They were proven wrong. Over the past two decades, several studies have found that while protein-rich meals do increase blood flow to the kidneys, this doesn't have an adverse effect on overall kidney function.
Put the Truth to Work for You: Eat your target body weight in grams of protein daily. For example, if you're a chubby 180-pound woman and want to be a lean 160, have 160 grams of protein a day. If you're a 160-pound guy hoping to pack on 20 pounds of muscle, aim for 180 grams each day.
Bonus Tip: Lose weight fast. Build muscle. Get out of debt. Whatever your resolution for 2011, here's your plan.
Myth #2: Sweet potatoes are healthier than white potatoes
Reality: They’re both healthy!
Sweet potatoes have more fiber and vitamin A, but white potatoes are higher in essential minerals such as iron, magnesium, and potassium. As for the glycemic index, sweet potatoes are lower on the scale, but baked white potatoes typically aren't eaten without cheese, sour cream, or butter—all toppings that contain fat, which lowers the glycemic index of a meal.
Put the Truth to Work for You: The form in which you consume a potato—for instance, a whole baked potato versus a processed potato that's used to make chips—is more important than the type of spud.
Myth #3: Red meat causes cancer
Reality: Research says enjoy the steak!
In a 1986 study, Japanese researchers discovered cancer developing in rats that were fed "heterocyclic amines," compounds that are generated from overcooking meat under high heat. Since then, some studies of large populations have suggested a potential link between meat and cancer. Yet no study has ever found a direct cause-and-effect relationship between red-meat consumption and cancer. The population studies are far from conclusive. They relied on broad surveys of people's eating habits and health afflictions—numbers that illuminate trends, not causes.
Put the Truth to Work for You: Don't stop grilling. Meat lovers who are worried about the supposed risks of grilled meat don't need to avoid burgers and steak—just trim off the burned or overcooked sections of the meat before eating.
Myth #4: High-fructose corn syrup (HFCS) is more fattening than regular sugar
Reality: They’re equally fattening. Beware!
Recent research has show that fructose may cause an increase in weight by interfering with leptin, the hormone that tells us when we’re full. But both HFCS and sucrose—better known as table sugar—contain similar amounts of fructose. There's no evidence to show any differences in these two types of sugar. Both will cause weight gain when consumed in excess. The only particular evil regarding HFCS is that it’s cheaper, and commonly shows up everywhere from bread to ketchup to soda.
Put the Truth to Work for You: HFCS and regular sugar are empty-calorie carbohydrates that should be consumed in limited amounts. How? By keeping soft drinks, sweetened fruit juices, and prepackaged desserts to a minimum.
Myth #5: Too much salt causes high blood pressure
Reality: Perhaps, but too little potassium causes high blood pressure too
Large-scale scientific reviews have determined there's no reason for people with normal blood pressure to restrict their sodium intake. Now, if you already have high blood pressure, you may be "salt sensitive." As a result, reducing the amount of salt you eat could be helpful. However, people with high blood pressure who don't want to lower their salt intake can simply consume more potassium-containing foods—it's really the balance of the two minerals that matters. In fact, Dutch researchers determined that a low potassium intake has the same impact on your blood pressure as high salt consumption does. And it turns out, the average person consumes 3,100 milligrams (mg) of potassium a day—1,600 mg less than recommended.
Put the Truth to Work for You: Strive for a potassium-rich diet—which you can achieve by eating a wide variety of fruits, vegetables, and legumes—and your salt intake won't matter as much. For instance, spinach, broccoli, bananas, white potatoes, and most types of beans each contain more than 400 mg potassium per serving.
Myth #6: Chocolate bars are empty calories
Reality: Dark chocolate is a health food
Cocoa is rich in flavonoids—the same heart-healthy compounds found in red wine and green tea. Its most potent form is dark chocolate. In a recent study, Greek researchers found that consuming dark chocolate containing 100 milligrams (mg) of flavonoids relaxes your blood vessels, improving bloodflow to your heart. And remember: Milk chocolate isn't as rich in flavonoids as dark, so develop a taste for the latter.
Put the Truth to Work for You: Now that you know which "bad" foods aren't actually so awful, you need to know which deceptively dangerous diet-destroying foods to avoid. Check out our must-see slideshow of 25 "Healthy" Foods that Aren’t.
Myth #7: Gas station snacks are nutritional nightmares
Reality: Even at filling stations, you’ll find food that isn’t filling
Beef jerky is high in protein and doesn't raise your level of insulin—a hormone that signals your body to store fat. That makes it an ideal between-meals snack, especially when you're trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients such as MSG and sodium nitrate, chemical-free products are available.
Put the Truth to Work for You: Sometimes, the service station is a healthier rest stop than a fast food joint. Heck, even pork rinds are better than you’d think: A 1-ounce serving contains zero carbohydrates, 17 grams (g) of protein, and 9 g fat. That's nine times the protein and less fat than you'll find in a serving of carb-packed potato chips.
Myth #8: Restaurants comply with nutrition disclosure regulations
Reality: Most restaurants would rather load you up with additional cheap calories
Even though many restaurants offer healthy alternatives, you could still be at the whim of the kitchen's cook. A recent E.W. Scripps lab investigation found that "responsible" menu items at chains ranging from Chili's to Taco Bell may have up to twice the calories and eight times the fat published in the restaurants' nutritional information.
Put the Truth to Work for You: Restaurants run from us, but they can't hide. Discover their secrets every day by signing up for our free Eat This, Not That! newsletter or by following me right here on Twitter, and you'll make 2011 the year of your flatter, toner belly!
Myth #9: Sports drinks are ideal after-workout refreshment
Reality: You need more than that to keep your muscles growing
Carb-loaded drinks like Vitaminwater and Gatorade are a great way to rehydrate and reenergize; they help replenish glycogen, your body's stored energy. But they don't always supply the amino acids needed for muscle repair. To maximize post-workout recovery, a protein-carb combination—which those drinks may not offer—can help.
Put the Truth to Work for You: After you suck down that sports drink, eat a bowl of 100 percent whole-grain cereal with nonfat milk, suggests a 2009 study in the Journal of the International Society of Sports Nutrition. A glass of low-fat chocolate milk is a good choice as well.
Myth #10: You need 38 grams of fiber a day
Reality: More fiber is better, but 38 is nearly impossible
That's the recommendation from the Institute of Medicine. And it's a lot, equaling nine apples or more than a half dozen bowls of instant oatmeal. (Most people eat about 15 grams of fiber daily.) The studies found a correlation between high fiber intake and lower incidence of heart disease. But none of the high-fiber-eating groups in those studies averaged as high as 38 grams, and, in fact, people saw maximum benefits with a daily gram intake averaging from the high 20s to the low 30s.
Put the Truth to Work for You: Just eat sensibilty. Favor whole, unprocessed foods. Make sure the carbs you eat are fiber-rich—that means produce, legumes, and whole grains—because they'll help slow the aborption of sugar into your bloodstream.
Myth #11: Saturated fat will clog your heart
Reality: Fat has gotten a bum rap
Most people consider turkey, chicken, and fish healthy, yet think they should avoid red meat—or only choose very lean cuts—since they've always been told that it's high in saturated fat. But a closer look at beef reveals the truth: Almost half of its fat is a monounsaturated fat called oleic acid—the same heart-healthy fat that's found in olive oil. Second, most of the saturated fat in beef actually decreases your heart-disease risk—either by lowering LDL (bad) cholesterol, or by reducing your ratio of total cholesterol to HDL (good) cholesterol.
Put the Truth to Work for You: We're not giving you permission to gorge on butter, bacon, and cheese. No, our point is this: Don't freak out about saturated fat. There's no scientific reason that natural foods containing saturated fat can't, or shouldn't, be part of a healthy diet.
Myth #12: Reduced-fat foods are healthier alternatives
Reality: Less fat often means more sugar
Peanut butter is a representative example for busting this myth. A tub of reduced-fat peanut butter indeed comes with a fraction less fat than the full-fat variety—they’re not lying about that. But what the food companies don’t tell you is that they’ve replaced that healthy fat with maltodextrin, a carbohydrate used as a filler in many processed foods. This means you’re trading the healthy fat from peanuts for empty carbs, double the sugar, and a savings of a meager 10 calories.
Put the Truth to Work for You: When you're shopping, don't just read the nutritional data. Look at the ingredients list as well. Here's a guideline that never fails: The fewer ingredients, the healthier the food.
Myth #13: Diet soda is better for you
Reality: It may lead to even greater weight gain
Just because diet soda is low in calories doesn’t mean it can’t lead to weight gain. It may have only 5 or fewer calories per serving, but emerging research suggests that consuming sugary-tasting beverages—even if they’re artificially sweetened—may lead to a high preference for sweetness overall. That means sweeter (and more caloric) cereal, bread, dessert—everything. In fact, new research found that people who drink diet soda on a daily basis have an increased risk of developing type 2 diabetes and metabolic syndrome.
Put the Truth to Work for You: These days, the world of food is full of nasty surprises like this one, and knowledge is power. Check out Eat This, Not That! 2011 and Cook This, Not That! for the best food, nutrition and health secrets, and avoid shocking waistline expanders with our slideshow of 20 Salads Worse Than a Whopper.
Myth #14: Skipping meals helps you lose weight
Reality: Skipping meals, especially breakfast, can make you fat
Not eating can mess with your body's ability to control your appetite. And it also destroys willpower, which is just as damaging. If you skip breakfast or a healthy snack, your brain doesn't have the energy to say no to the inevitable chowfest. The consequences can be heavy: In a 2005 study, breakfast eaters were 30 percent less likely to be overweight or obese.
Put the Truth to Work for You: The perfect breakfast? Eggs, bacon, and toast. It's a nice balance of all the nutritional building blocks—protein, fiber, carbs—that will jumpstart your day. The worst? Waffles or pancakes with syrup. All those carbs and sugars are likely to put you into a food coma by 10 a.m.
Myth #15: You should eat three times a day
Reality: Three meals and two or three snacks is ideal
Most diet plans portray snacking as a failure. But by snacking on the right foods at strategic times, you'll keep your energy levels stoked all day. Spreading six smaller meals across your day operates on the simple principle of satisfaction: Frequent meals tame the slavering beast of hunger.
“I know,” I replied, scanning the menu. “Everything looks terrific!”
“Yeah, but everything is bad for you!” she exclaimed, practically in tears. “I’m passing on the veal—red meat causes cancer. And the eggplant parmesan—cheese has fat, which gives you high cholesterol. And the bread plate—carbs give you diabetes. I can’t eat anything! And I’m really hungry!”
With those kinds of fears, it’s a wonder my “health-conscious” friend didn’t die of starvation: no protein, and no fat, and no carbs? What’s left? Fortunately, as author of Eat This, Not That!, I was able to calm her lunch plate panic, and explain that most of what we consider “bad for you” foods aren’t bad for you at all—they’re just innocent victims of well-intentioned misinformation. A well-balanced diet, combined with some smart choices, is all you need to lose pounds and keep most of our greatest health worries at bay. But many food and nutrition “myths” persist, confusing our food choices and making weight-loss harder and eating less enjoyable. So relax, and start enjoying food again: Here are 15 food fallacies you can forget for good.
Myth #1: Too much protein hurts your kidneys
Reality: Protein helps burn fat, build muscle, and won’t harm your kidneys at all
Way back in 1983, researchers discovered that eating more protein increases the amount of blood your kidneys filter per minute. Many scientists immediately made the leap that a high-protein diet places your kidneys under greater stress. They were proven wrong. Over the past two decades, several studies have found that while protein-rich meals do increase blood flow to the kidneys, this doesn't have an adverse effect on overall kidney function.
Put the Truth to Work for You: Eat your target body weight in grams of protein daily. For example, if you're a chubby 180-pound woman and want to be a lean 160, have 160 grams of protein a day. If you're a 160-pound guy hoping to pack on 20 pounds of muscle, aim for 180 grams each day.
Bonus Tip: Lose weight fast. Build muscle. Get out of debt. Whatever your resolution for 2011, here's your plan.
Myth #2: Sweet potatoes are healthier than white potatoes
Reality: They’re both healthy!
Sweet potatoes have more fiber and vitamin A, but white potatoes are higher in essential minerals such as iron, magnesium, and potassium. As for the glycemic index, sweet potatoes are lower on the scale, but baked white potatoes typically aren't eaten without cheese, sour cream, or butter—all toppings that contain fat, which lowers the glycemic index of a meal.
Put the Truth to Work for You: The form in which you consume a potato—for instance, a whole baked potato versus a processed potato that's used to make chips—is more important than the type of spud.
Myth #3: Red meat causes cancer
Reality: Research says enjoy the steak!
In a 1986 study, Japanese researchers discovered cancer developing in rats that were fed "heterocyclic amines," compounds that are generated from overcooking meat under high heat. Since then, some studies of large populations have suggested a potential link between meat and cancer. Yet no study has ever found a direct cause-and-effect relationship between red-meat consumption and cancer. The population studies are far from conclusive. They relied on broad surveys of people's eating habits and health afflictions—numbers that illuminate trends, not causes.
Put the Truth to Work for You: Don't stop grilling. Meat lovers who are worried about the supposed risks of grilled meat don't need to avoid burgers and steak—just trim off the burned or overcooked sections of the meat before eating.
Myth #4: High-fructose corn syrup (HFCS) is more fattening than regular sugar
Reality: They’re equally fattening. Beware!
Recent research has show that fructose may cause an increase in weight by interfering with leptin, the hormone that tells us when we’re full. But both HFCS and sucrose—better known as table sugar—contain similar amounts of fructose. There's no evidence to show any differences in these two types of sugar. Both will cause weight gain when consumed in excess. The only particular evil regarding HFCS is that it’s cheaper, and commonly shows up everywhere from bread to ketchup to soda.
Put the Truth to Work for You: HFCS and regular sugar are empty-calorie carbohydrates that should be consumed in limited amounts. How? By keeping soft drinks, sweetened fruit juices, and prepackaged desserts to a minimum.
Myth #5: Too much salt causes high blood pressure
Reality: Perhaps, but too little potassium causes high blood pressure too
Large-scale scientific reviews have determined there's no reason for people with normal blood pressure to restrict their sodium intake. Now, if you already have high blood pressure, you may be "salt sensitive." As a result, reducing the amount of salt you eat could be helpful. However, people with high blood pressure who don't want to lower their salt intake can simply consume more potassium-containing foods—it's really the balance of the two minerals that matters. In fact, Dutch researchers determined that a low potassium intake has the same impact on your blood pressure as high salt consumption does. And it turns out, the average person consumes 3,100 milligrams (mg) of potassium a day—1,600 mg less than recommended.
Put the Truth to Work for You: Strive for a potassium-rich diet—which you can achieve by eating a wide variety of fruits, vegetables, and legumes—and your salt intake won't matter as much. For instance, spinach, broccoli, bananas, white potatoes, and most types of beans each contain more than 400 mg potassium per serving.
Myth #6: Chocolate bars are empty calories
Reality: Dark chocolate is a health food
Cocoa is rich in flavonoids—the same heart-healthy compounds found in red wine and green tea. Its most potent form is dark chocolate. In a recent study, Greek researchers found that consuming dark chocolate containing 100 milligrams (mg) of flavonoids relaxes your blood vessels, improving bloodflow to your heart. And remember: Milk chocolate isn't as rich in flavonoids as dark, so develop a taste for the latter.
Put the Truth to Work for You: Now that you know which "bad" foods aren't actually so awful, you need to know which deceptively dangerous diet-destroying foods to avoid. Check out our must-see slideshow of 25 "Healthy" Foods that Aren’t.
Myth #7: Gas station snacks are nutritional nightmares
Reality: Even at filling stations, you’ll find food that isn’t filling
Beef jerky is high in protein and doesn't raise your level of insulin—a hormone that signals your body to store fat. That makes it an ideal between-meals snack, especially when you're trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients such as MSG and sodium nitrate, chemical-free products are available.
Put the Truth to Work for You: Sometimes, the service station is a healthier rest stop than a fast food joint. Heck, even pork rinds are better than you’d think: A 1-ounce serving contains zero carbohydrates, 17 grams (g) of protein, and 9 g fat. That's nine times the protein and less fat than you'll find in a serving of carb-packed potato chips.
Myth #8: Restaurants comply with nutrition disclosure regulations
Reality: Most restaurants would rather load you up with additional cheap calories
Even though many restaurants offer healthy alternatives, you could still be at the whim of the kitchen's cook. A recent E.W. Scripps lab investigation found that "responsible" menu items at chains ranging from Chili's to Taco Bell may have up to twice the calories and eight times the fat published in the restaurants' nutritional information.
Put the Truth to Work for You: Restaurants run from us, but they can't hide. Discover their secrets every day by signing up for our free Eat This, Not That! newsletter or by following me right here on Twitter, and you'll make 2011 the year of your flatter, toner belly!
Myth #9: Sports drinks are ideal after-workout refreshment
Reality: You need more than that to keep your muscles growing
Carb-loaded drinks like Vitaminwater and Gatorade are a great way to rehydrate and reenergize; they help replenish glycogen, your body's stored energy. But they don't always supply the amino acids needed for muscle repair. To maximize post-workout recovery, a protein-carb combination—which those drinks may not offer—can help.
Put the Truth to Work for You: After you suck down that sports drink, eat a bowl of 100 percent whole-grain cereal with nonfat milk, suggests a 2009 study in the Journal of the International Society of Sports Nutrition. A glass of low-fat chocolate milk is a good choice as well.
Myth #10: You need 38 grams of fiber a day
Reality: More fiber is better, but 38 is nearly impossible
That's the recommendation from the Institute of Medicine. And it's a lot, equaling nine apples or more than a half dozen bowls of instant oatmeal. (Most people eat about 15 grams of fiber daily.) The studies found a correlation between high fiber intake and lower incidence of heart disease. But none of the high-fiber-eating groups in those studies averaged as high as 38 grams, and, in fact, people saw maximum benefits with a daily gram intake averaging from the high 20s to the low 30s.
Put the Truth to Work for You: Just eat sensibilty. Favor whole, unprocessed foods. Make sure the carbs you eat are fiber-rich—that means produce, legumes, and whole grains—because they'll help slow the aborption of sugar into your bloodstream.
Myth #11: Saturated fat will clog your heart
Reality: Fat has gotten a bum rap
Most people consider turkey, chicken, and fish healthy, yet think they should avoid red meat—or only choose very lean cuts—since they've always been told that it's high in saturated fat. But a closer look at beef reveals the truth: Almost half of its fat is a monounsaturated fat called oleic acid—the same heart-healthy fat that's found in olive oil. Second, most of the saturated fat in beef actually decreases your heart-disease risk—either by lowering LDL (bad) cholesterol, or by reducing your ratio of total cholesterol to HDL (good) cholesterol.
Put the Truth to Work for You: We're not giving you permission to gorge on butter, bacon, and cheese. No, our point is this: Don't freak out about saturated fat. There's no scientific reason that natural foods containing saturated fat can't, or shouldn't, be part of a healthy diet.
Myth #12: Reduced-fat foods are healthier alternatives
Reality: Less fat often means more sugar
Peanut butter is a representative example for busting this myth. A tub of reduced-fat peanut butter indeed comes with a fraction less fat than the full-fat variety—they’re not lying about that. But what the food companies don’t tell you is that they’ve replaced that healthy fat with maltodextrin, a carbohydrate used as a filler in many processed foods. This means you’re trading the healthy fat from peanuts for empty carbs, double the sugar, and a savings of a meager 10 calories.
Put the Truth to Work for You: When you're shopping, don't just read the nutritional data. Look at the ingredients list as well. Here's a guideline that never fails: The fewer ingredients, the healthier the food.
Myth #13: Diet soda is better for you
Reality: It may lead to even greater weight gain
Just because diet soda is low in calories doesn’t mean it can’t lead to weight gain. It may have only 5 or fewer calories per serving, but emerging research suggests that consuming sugary-tasting beverages—even if they’re artificially sweetened—may lead to a high preference for sweetness overall. That means sweeter (and more caloric) cereal, bread, dessert—everything. In fact, new research found that people who drink diet soda on a daily basis have an increased risk of developing type 2 diabetes and metabolic syndrome.
Put the Truth to Work for You: These days, the world of food is full of nasty surprises like this one, and knowledge is power. Check out Eat This, Not That! 2011 and Cook This, Not That! for the best food, nutrition and health secrets, and avoid shocking waistline expanders with our slideshow of 20 Salads Worse Than a Whopper.
Myth #14: Skipping meals helps you lose weight
Reality: Skipping meals, especially breakfast, can make you fat
Not eating can mess with your body's ability to control your appetite. And it also destroys willpower, which is just as damaging. If you skip breakfast or a healthy snack, your brain doesn't have the energy to say no to the inevitable chowfest. The consequences can be heavy: In a 2005 study, breakfast eaters were 30 percent less likely to be overweight or obese.
Put the Truth to Work for You: The perfect breakfast? Eggs, bacon, and toast. It's a nice balance of all the nutritional building blocks—protein, fiber, carbs—that will jumpstart your day. The worst? Waffles or pancakes with syrup. All those carbs and sugars are likely to put you into a food coma by 10 a.m.
Myth #15: You should eat three times a day
Reality: Three meals and two or three snacks is ideal
Most diet plans portray snacking as a failure. But by snacking on the right foods at strategic times, you'll keep your energy levels stoked all day. Spreading six smaller meals across your day operates on the simple principle of satisfaction: Frequent meals tame the slavering beast of hunger.
Wednesday, February 16, 2011
Carbohydrates in the Diabetes Diet
Carbs count in a diabetes diet because they directly affect blood glucose levels. If you're not producing enough insulin to regulate those levels, serious medical issues can develop. When you have diabetes, following a careful diabetes diet is a key aspect of diabetes management, and controlling carbohydrate intake is an essential part.
Along with proteins and fats, carbohydrates are one of the three major components of food. Your body converts carbohydrates into glucose, which your cells burn for energy. Since glucose is transported to cells through your bloodstream, eating carbohydrates will cause your blood glucose level to increase.
Because carbohydrates directly affect your blood sugar level, eating too many carbs — or the wrong sort of carbs — can undo whatever other actions you’re taking to keep your diabetes in check.
How Carbs Affect Different Diabetes Types
It's important to control your carbohydrate intake no matter which of the three major forms of diabetes you have:
Type 1 diabetes. If you have this type of diabetes, you cannot produce insulin, a hormone that helps cells use glucose. That means you must take insulin and other medication to regulate blood sugar. A healthy diabetes diet with controlled carbohydrate intake will make it easier to predict when you will need to administer insulin and how much to use.Type 2 diabetes. People with type 2 diabetes have developed a resistance to insulin, often due to obesity or poor diet. By maintaining steady blood sugar levels through carb counting, you may be able to reduce the amount of insulin or medication you need or avoid taking the drugs altogether.Gestational diabetes. If you develop diabetes during pregnancy, you need to count carbs because unchecked blood sugar levels can damage the fetus as well as your own body. Diabetes Management: Carbs and the Diabetes Diet
There are three main types of carbohydrates:
Sugars, often called simple carbohydrates, are converted quickly to glucose. Think of them as dry wood in a fire, burning fast and hot.
Starches, often called complex carbohydrates, are formed by long chains of sugars and take longer for your body to break down into glucose. Think of them as big logs that burn slowly in a fire.
Fiber is present in different amounts in all plant-based foods, especially in whole grains (starches). It’s great for digestive health, but because it isn’t digested the way the other two types of carbs are, fiber grams don’t count in your carb totals.
People with diabetes need to count all the starch and sugar carbohydrates they take in every day as part of their diabetes management plan. The American Diabetes Association recommends that diabetics eat around 45 to 60 grams of carbohydrates per meal, although you should consult with your diabetes care team to determine the right amount of carbohydrates to fit your needs and lifestyle.
Most of your carbohydrates should come in the form of starchy carbohydrates, which will convert into glucose more slowly and help your blood sugar remain steady. Healthy choices include whole grains, beans, and lentils, and starchy vegetables like peas, corn, and potatoes. Avoid refined starches like white flour or white rice, as they tend to burn as fast as sugars.
Some of your carbohydrates still can come in the form of sugars, particularly if they are natural sugars in healthy foods like low-fat dairy products, fruits, or vegetables. Just avoid added sugars such as table sugar and the high-fructose corn syrup and other types of sugars you’ll find in sodas, sweets, and other processed foods.
To keep track of your carbohydrates, you need to read the nutrition facts label included on most packaged foods. Check out the serving size to figure out how much constitutes one serving, and then scan down to find the total amount of carbs contained in a serving. Usually, the label also will show how many of those carbs are sugars and how many are dietary fiber, which helps to slow the release of sugar. Always read the ingredient label closely because product names can be deceiving — for instance, you may find a number of different forms of sugar in a processed food that isn’t even a sweet.
You need to be a part-time detective to find out all the facts about carbs, but your undercover work will make it much easier to manage diabetes.
By Dennis Thompson Jr.
Medically reviewed by Lindsey Marcellin, MD, MPH
Along with proteins and fats, carbohydrates are one of the three major components of food. Your body converts carbohydrates into glucose, which your cells burn for energy. Since glucose is transported to cells through your bloodstream, eating carbohydrates will cause your blood glucose level to increase.
Because carbohydrates directly affect your blood sugar level, eating too many carbs — or the wrong sort of carbs — can undo whatever other actions you’re taking to keep your diabetes in check.
How Carbs Affect Different Diabetes Types
It's important to control your carbohydrate intake no matter which of the three major forms of diabetes you have:
Type 1 diabetes. If you have this type of diabetes, you cannot produce insulin, a hormone that helps cells use glucose. That means you must take insulin and other medication to regulate blood sugar. A healthy diabetes diet with controlled carbohydrate intake will make it easier to predict when you will need to administer insulin and how much to use.Type 2 diabetes. People with type 2 diabetes have developed a resistance to insulin, often due to obesity or poor diet. By maintaining steady blood sugar levels through carb counting, you may be able to reduce the amount of insulin or medication you need or avoid taking the drugs altogether.Gestational diabetes. If you develop diabetes during pregnancy, you need to count carbs because unchecked blood sugar levels can damage the fetus as well as your own body. Diabetes Management: Carbs and the Diabetes Diet
There are three main types of carbohydrates:
Sugars, often called simple carbohydrates, are converted quickly to glucose. Think of them as dry wood in a fire, burning fast and hot.
Starches, often called complex carbohydrates, are formed by long chains of sugars and take longer for your body to break down into glucose. Think of them as big logs that burn slowly in a fire.
Fiber is present in different amounts in all plant-based foods, especially in whole grains (starches). It’s great for digestive health, but because it isn’t digested the way the other two types of carbs are, fiber grams don’t count in your carb totals.
People with diabetes need to count all the starch and sugar carbohydrates they take in every day as part of their diabetes management plan. The American Diabetes Association recommends that diabetics eat around 45 to 60 grams of carbohydrates per meal, although you should consult with your diabetes care team to determine the right amount of carbohydrates to fit your needs and lifestyle.
Most of your carbohydrates should come in the form of starchy carbohydrates, which will convert into glucose more slowly and help your blood sugar remain steady. Healthy choices include whole grains, beans, and lentils, and starchy vegetables like peas, corn, and potatoes. Avoid refined starches like white flour or white rice, as they tend to burn as fast as sugars.
Some of your carbohydrates still can come in the form of sugars, particularly if they are natural sugars in healthy foods like low-fat dairy products, fruits, or vegetables. Just avoid added sugars such as table sugar and the high-fructose corn syrup and other types of sugars you’ll find in sodas, sweets, and other processed foods.
To keep track of your carbohydrates, you need to read the nutrition facts label included on most packaged foods. Check out the serving size to figure out how much constitutes one serving, and then scan down to find the total amount of carbs contained in a serving. Usually, the label also will show how many of those carbs are sugars and how many are dietary fiber, which helps to slow the release of sugar. Always read the ingredient label closely because product names can be deceiving — for instance, you may find a number of different forms of sugar in a processed food that isn’t even a sweet.
You need to be a part-time detective to find out all the facts about carbs, but your undercover work will make it much easier to manage diabetes.
By Dennis Thompson Jr.
Medically reviewed by Lindsey Marcellin, MD, MPH
Thursday, December 2, 2010
How Will You Stop Diabetes®? The Future Is in Your Hands.
During the holidays, we joke that our belts are a little tight around the waist. But for PJ, his tight belt was no laughing matter.
"I kept thinking 'I ought to lose weight,'" he shared.
Returning home from a baseball game one day, PJ experienced tingling in his hands and feet. "I thought that was odd. So the next day, I checked my blood glucose and my jaw dropped because it was so high. I checked the next day in disbelief, and it was still elevated."
"Right then and there, I thought 'My toes at 60. There is NO WAY I was going to lose my toes at 60.'"
Once PJ was diagnosed with type 2 diabetes, the tight belt became the focus of his attention. "I sucked it up, started to exercise and eat right and lost 30 pounds over 4 months. My glucose dropped and has remained low for 5 years. I even had to put a new hole in my belt!"
"Now I watch my diet and exercise 4 days a week. Keeping my 30 pounds off is challenging. I hate it, but it works! I do it for my toes. I do it for my brain, heart, kidneys, eyes and ultimately, my family. I thank God for the kick in the butt to check my blood glucose that day."
Developing and maintaining a healthy lifestyle can be a challenge any time of the year, but especially during the holidays. During American Diabetes Month® this November, join the movement to Stop Diabetes® and download your very own Celebrations Survival Guide. Get tips to handle the holidays and avoid tight belts this Thanksgiving season.
"I kept thinking 'I ought to lose weight,'" he shared.
Returning home from a baseball game one day, PJ experienced tingling in his hands and feet. "I thought that was odd. So the next day, I checked my blood glucose and my jaw dropped because it was so high. I checked the next day in disbelief, and it was still elevated."
"Right then and there, I thought 'My toes at 60. There is NO WAY I was going to lose my toes at 60.'"
Once PJ was diagnosed with type 2 diabetes, the tight belt became the focus of his attention. "I sucked it up, started to exercise and eat right and lost 30 pounds over 4 months. My glucose dropped and has remained low for 5 years. I even had to put a new hole in my belt!"
"Now I watch my diet and exercise 4 days a week. Keeping my 30 pounds off is challenging. I hate it, but it works! I do it for my toes. I do it for my brain, heart, kidneys, eyes and ultimately, my family. I thank God for the kick in the butt to check my blood glucose that day."
Developing and maintaining a healthy lifestyle can be a challenge any time of the year, but especially during the holidays. During American Diabetes Month® this November, join the movement to Stop Diabetes® and download your very own Celebrations Survival Guide. Get tips to handle the holidays and avoid tight belts this Thanksgiving season.
Friday, September 17, 2010
Number of Births Increases Diabetes Risk
Number of births increases the risk of developing gestational diabetes in pregnant women with a history of the condition, a new study has revealed…
Pregnant women with a history of pregnancy-related diabetes, also called gestational diabetes, have a good chance of developing diabetes by up to 57%, suggests a large new study. With Hispanics, Asians and Pacific Islanders having approximately double the risk of gestational diabetes compared with white women.
Researchers found that the risk of having gestational diabetes during a future pregnancy increases with each previously affected one -- from 41 percent after the first to 57 percent after two pregnancies complicated by gestational diabetes.
Gestational diabetes typically strikes during late pregnancy and is characterized by high blood sugar that results from the body's impaired use of insulin. While it rarely causes birth defects, complications can arise that threaten the health of both mom and baby.
Lead researcher Dr. Darios Getahun of Kaiser Permanente Southern California Medical Group, stated that, "Because of the silent nature of gestational diabetes, it is important to identify early those who are at risk and watch them closely during their prenatal care."
In an attempt to distinguish factors that put women at risk, Getahun and his colleagues studied the first two pregnancies of about 65,000 women and the first three pregnancies of about 13,000 women who sought care at their health center between 1991 and 2008. Approximately 4 percent of the women developed gestational diabetes during their first pregnancy, they report in the American Journal of Obstetrics and Gynecology. This matches the U.S. rate estimated by the American Diabetes Association.
The team found that these women were about 13 times more likely to develop it again in their second pregnancy, compared to women without previous gestational diabetes. Among third pregnancies, the risk of diabetes for women who had two previous cases rose to 26 times that of women without any history of gestational diabetes.
Looking more closely at the data, it appeared that the most recent case of gestational diabetes was the most influential: about 44 percent of women with a diagnosis in their second but not first pregnancy developed gestational diabetes, compared to 23 percent of those with the condition in their first but not second pregnancy.
Hispanics, Asians and Pacific Islanders had approximately double the risk of gestational diabetes compared with white women, after taking into account factors such as age and education. The researchers guess that the relatively high consumption of rice in the latter two groups may cause elevated sugar and insulin levels, potentially triggering the condition.
The study, which was supported by funds from Kaiser Permanente, did not take into account lifestyle factors such as weight. This, the researchers say, limits the findings' applicability given that overweight and obesity -- now affecting approximately one out of every three women of childbearing age -- is thought to contribute to the recurrence of gestational diabetes.
The American College of Obstetrics and Gynecology and the American Diabetes Association both recommend that women at risk of Type 2 diabetes be counseled on the benefits of modifying their diet, exercising and weight loss. This group includes those with a history of gestational diabetes.
Getahun stated that, "Early identification of at-risk populations and the timely initiation of a (post-delivery) lifestyle intervention may help to prevent gestational diabetes and related adverse pregnancy outcomes."
Pregnant women with a history of pregnancy-related diabetes, also called gestational diabetes, have a good chance of developing diabetes by up to 57%, suggests a large new study. With Hispanics, Asians and Pacific Islanders having approximately double the risk of gestational diabetes compared with white women.
Researchers found that the risk of having gestational diabetes during a future pregnancy increases with each previously affected one -- from 41 percent after the first to 57 percent after two pregnancies complicated by gestational diabetes.
Gestational diabetes typically strikes during late pregnancy and is characterized by high blood sugar that results from the body's impaired use of insulin. While it rarely causes birth defects, complications can arise that threaten the health of both mom and baby.
Lead researcher Dr. Darios Getahun of Kaiser Permanente Southern California Medical Group, stated that, "Because of the silent nature of gestational diabetes, it is important to identify early those who are at risk and watch them closely during their prenatal care."
In an attempt to distinguish factors that put women at risk, Getahun and his colleagues studied the first two pregnancies of about 65,000 women and the first three pregnancies of about 13,000 women who sought care at their health center between 1991 and 2008. Approximately 4 percent of the women developed gestational diabetes during their first pregnancy, they report in the American Journal of Obstetrics and Gynecology. This matches the U.S. rate estimated by the American Diabetes Association.
The team found that these women were about 13 times more likely to develop it again in their second pregnancy, compared to women without previous gestational diabetes. Among third pregnancies, the risk of diabetes for women who had two previous cases rose to 26 times that of women without any history of gestational diabetes.
Looking more closely at the data, it appeared that the most recent case of gestational diabetes was the most influential: about 44 percent of women with a diagnosis in their second but not first pregnancy developed gestational diabetes, compared to 23 percent of those with the condition in their first but not second pregnancy.
Hispanics, Asians and Pacific Islanders had approximately double the risk of gestational diabetes compared with white women, after taking into account factors such as age and education. The researchers guess that the relatively high consumption of rice in the latter two groups may cause elevated sugar and insulin levels, potentially triggering the condition.
The study, which was supported by funds from Kaiser Permanente, did not take into account lifestyle factors such as weight. This, the researchers say, limits the findings' applicability given that overweight and obesity -- now affecting approximately one out of every three women of childbearing age -- is thought to contribute to the recurrence of gestational diabetes.
The American College of Obstetrics and Gynecology and the American Diabetes Association both recommend that women at risk of Type 2 diabetes be counseled on the benefits of modifying their diet, exercising and weight loss. This group includes those with a history of gestational diabetes.
Getahun stated that, "Early identification of at-risk populations and the timely initiation of a (post-delivery) lifestyle intervention may help to prevent gestational diabetes and related adverse pregnancy outcomes."
Monday, September 13, 2010
Weight Loss with Low-Carb or Low-Fat Diets
Obese patients lost similar amounts of weight over two years with either a low-fat or low-carbohydrate diet, but the latter had a more favorable effect on HDL cholesterol, data from a randomized trial showed....
Weight loss averaged 24 lbs. (11 kg) at one year and 15 lbs (7 kg) at two years with no significant differences between groups, according to Gary D. Foster, PhD, of Temple University in Philadelphia, PA, and co-authors. However, patients assigned to the low-carbohydrate diet had more rapid early declines in blood pressure, triglycerides, and VLDL cholesterol and greater increases in HDL throughout the study, they reported.
"This two-year multicenter study of more than 300 participants revealed that neither dietary fat nor carbohydrate intake influenced weight loss when combined with a comprehensive lifestyle intervention," they wrote. "Both diet groups achieved clinically significant and nearly identical weight loss… These long-term data suggest that a low-carbohydrate approach is a viable option for obesity treatment for obese adults."
Several randomized trials have shown that people on low-carbohydrate diets achieve greater short-term weight loss than those on low-fat, calorie-restricted diets, but long-term results have been mixed.
Nor have low-carbohydrate and low-fat diets been examined closely to determine whether they differ with respect to outcomes other than weight loss.
Foster and colleagues sought to inform on some of those issues by conducting a randomized, multicenter clinical trial that had weight loss as its primary outcome but also assessed cardiovascular risk factors, bone mineral density, and general symptoms. They hypothesized that a low-carbohydrate diet would result in greater weight loss at two years compared with a low-calorie, low-fat diet.
The study involved 307 patients with a mean age of 45, mean body mass index of 36, and mean weight of 103 kg (227 lbs). Two-thirds of the participants were women, and 70% were white. Investigators excluded patients with dyslipidemia or diabetes.
The low-carbohydrate diet limited carbohydrate intake to 20 g/d for 12 weeks and then increased by 5 g/d per week. Participants in this group could consume as much fat and protein as they wanted. Limiting carbohydrate intake was the primary behavioral focus for this group.
The low-fat diet was also calorie-restricted: 1,200-1,500 kcal/d for women and 1,500-1,800 kcal/d for men. Carbohydrates accounted for about 55% of calories, fat for 30%, and protein for 15%. Limiting total energy intake (kcal/d) was the primary behavioral target for the group.
Both groups reached maximum weight loss (11 to 12 kg) after six months. They did not differ significantly with respect to absolute weight loss at one year (about 11 kg) or at two years (7.37 kg in the low-fat group versus 6.34 kg in the low-carbohydrate group, P=0.41).
The only significant difference in weight loss occurred at three months, when the low-carbohydrate group averaged 9.49 kg versus 8.37 kg in the low-fat group (P=0.019). The trend over the entire 24 months of the trial did not differ significantly (P=0.30). The groups did differ with respect to several secondary endpoints, however.
The low-carbohydrate diet was associated with more rapid reductions in triglycerides and VLDL cholesterol, which differed significantly between groups after three months. The groups did not differ at 24 months, but the overall trend in VLDL favored the low-carbohydrate diet (P=0.027).
The low-fat diet led to greater reductions in LDL at all time points. Mean LDL increased in the low-carbohydrate group during the first six months before declining at one year. The overall trend favored the low-fat diet (P=0.0009).
HDL increased more rapidly with the low-carbohydrate diet and remained significantly different from the low-fat group at all four time points (P=0.008 to P<0.001) and in the overall analysis (P=0.0058).
The low-carbohydrate diet led to small but statistically greater reductions in total cholesterol (P=0.030 for trend).
Systolic blood pressure did not differ significantly between groups at any point in time. The low-carbohydrate diet resulted in significantly greater reductions in diastolic blood pressure at three of four intervals, but the overall trend was not significant (P=0.36).
The authors noted hypothetical concerns that a low-carbohydrate diet might lead to greater loss in bone mineral density, but the two groups did not differ with respect to changes in BMD at any time during the study, and the declines in BMD were within expected ranges.
Participants in the low-carbohydrate group reported significantly more adverse effects, particularly during the first six to 12 months of the study. The low-carbohydrate diet was associated with more reports of bad breath, hair loss, constipation, and dry mouth. However, trends over the entire trial did not differ significantly for any of these.
Weight loss averaged 24 lbs. (11 kg) at one year and 15 lbs (7 kg) at two years with no significant differences between groups, according to Gary D. Foster, PhD, of Temple University in Philadelphia, PA, and co-authors. However, patients assigned to the low-carbohydrate diet had more rapid early declines in blood pressure, triglycerides, and VLDL cholesterol and greater increases in HDL throughout the study, they reported.
"This two-year multicenter study of more than 300 participants revealed that neither dietary fat nor carbohydrate intake influenced weight loss when combined with a comprehensive lifestyle intervention," they wrote. "Both diet groups achieved clinically significant and nearly identical weight loss… These long-term data suggest that a low-carbohydrate approach is a viable option for obesity treatment for obese adults."
Several randomized trials have shown that people on low-carbohydrate diets achieve greater short-term weight loss than those on low-fat, calorie-restricted diets, but long-term results have been mixed.
Nor have low-carbohydrate and low-fat diets been examined closely to determine whether they differ with respect to outcomes other than weight loss.
Foster and colleagues sought to inform on some of those issues by conducting a randomized, multicenter clinical trial that had weight loss as its primary outcome but also assessed cardiovascular risk factors, bone mineral density, and general symptoms. They hypothesized that a low-carbohydrate diet would result in greater weight loss at two years compared with a low-calorie, low-fat diet.
The study involved 307 patients with a mean age of 45, mean body mass index of 36, and mean weight of 103 kg (227 lbs). Two-thirds of the participants were women, and 70% were white. Investigators excluded patients with dyslipidemia or diabetes.
The low-carbohydrate diet limited carbohydrate intake to 20 g/d for 12 weeks and then increased by 5 g/d per week. Participants in this group could consume as much fat and protein as they wanted. Limiting carbohydrate intake was the primary behavioral focus for this group.
The low-fat diet was also calorie-restricted: 1,200-1,500 kcal/d for women and 1,500-1,800 kcal/d for men. Carbohydrates accounted for about 55% of calories, fat for 30%, and protein for 15%. Limiting total energy intake (kcal/d) was the primary behavioral target for the group.
Both groups reached maximum weight loss (11 to 12 kg) after six months. They did not differ significantly with respect to absolute weight loss at one year (about 11 kg) or at two years (7.37 kg in the low-fat group versus 6.34 kg in the low-carbohydrate group, P=0.41).
The only significant difference in weight loss occurred at three months, when the low-carbohydrate group averaged 9.49 kg versus 8.37 kg in the low-fat group (P=0.019). The trend over the entire 24 months of the trial did not differ significantly (P=0.30). The groups did differ with respect to several secondary endpoints, however.
The low-carbohydrate diet was associated with more rapid reductions in triglycerides and VLDL cholesterol, which differed significantly between groups after three months. The groups did not differ at 24 months, but the overall trend in VLDL favored the low-carbohydrate diet (P=0.027).
The low-fat diet led to greater reductions in LDL at all time points. Mean LDL increased in the low-carbohydrate group during the first six months before declining at one year. The overall trend favored the low-fat diet (P=0.0009).
HDL increased more rapidly with the low-carbohydrate diet and remained significantly different from the low-fat group at all four time points (P=0.008 to P<0.001) and in the overall analysis (P=0.0058).
The low-carbohydrate diet led to small but statistically greater reductions in total cholesterol (P=0.030 for trend).
Systolic blood pressure did not differ significantly between groups at any point in time. The low-carbohydrate diet resulted in significantly greater reductions in diastolic blood pressure at three of four intervals, but the overall trend was not significant (P=0.36).
The authors noted hypothetical concerns that a low-carbohydrate diet might lead to greater loss in bone mineral density, but the two groups did not differ with respect to changes in BMD at any time during the study, and the declines in BMD were within expected ranges.
Participants in the low-carbohydrate group reported significantly more adverse effects, particularly during the first six to 12 months of the study. The low-carbohydrate diet was associated with more reports of bad breath, hair loss, constipation, and dry mouth. However, trends over the entire trial did not differ significantly for any of these.
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