Food facts guide to dieting, weight loss, and healthy eating

Page 1


Fructose and weight gain. Turns out not all sugar is sugar after all. We all remember those ads from the Corn Refiner’s Association for “corn sugar” — high fructose corn syrup. In an effort to gain consumer acceptance of high fructose corn syrup, the CRA ran a television advertisement proclaiming that “sugar is sugar.” The concept didn’t fly very well with consumers (or with lawyers for that matter). Since that time, high fructose corn syrup has been linked with weight gain — and new studies seem to be proving the idea out more and more. In the last 40 years, fructose, a simple carbohydrate derived from fruit and vegetables, has been on the increase in American diets. Because of the addition of high-fructose corn syrup to many soft drinks and processed baked goods, fructose currently accounts for 10 percent of caloric intake for U.S. citizens. Male adolescents are the top fructose consumers, deriving between 15 to 23 percent of their calories from fructose–three to four times more than the maximum levels recommended by the American Heart Association. A recent study at the Beckman Institute for Advanced Science and Technology at the University of Illinois found that, matched calorie for calorie with the simple sugar glucose, fructose causes significant weight gain, physical inactivity, and body fat deposition. The paper, “Fructose decreases physical activity and increases body fat without affecting hippocampal neurogenesis and learning relative to an isocaloric glucose diet,” was published in Scientific Reports. “The link between increases in sugar intake, particularly fructose, and the rising obesity epidemic has been debated for many years with no clear conclusions,” said Catarina Rendeiro, a postdoctoral research affiliate at the Beckman Institute for Advanced Science and Technology and lead author on the study. “The reality is that people are not only consuming more fructose through their diets, but also consuming more calories in general. “One of the key questions is whether an increase in fructose intake contributes to obesity in the absence of excessive calorie intake.” The researchers, under the direction of Justin Rhodes of Beckman’s NeuroTech Group and professor of psychology at Illinois, studied two groups of mice for two-and-a-half


months: one group was fed a diet in which 18 percent of the calories came from fructose, mimicking the intake of adolescents in the United States, and the other was fed 18 percent from glucose. “The important thing to note is that animals in both experimental groups had the usual intake of calories for a mouse,” said Rendeiro. “They were not eating more than they should, and both groups had exactly the same amount of calories deriving from sugar, the only difference was the type of sugar, either fructose or glucose.” The results showed that the fructose-fed mice displayed significantly increased body weight, liver mass, and fat mass in comparison to the glucose-fed mice. “In previous studies, the increases in fructose consumption were accompanied by increases in overall food intake, so it is difficult to know whether the animals put on weight due to the fructose itself or simply because they were eating more,” Rhodes said. Remarkably, the researchers also found that not only were the fructose-fed mice gaining weight, they were also less active. “We don’t know why animals move less when in the fructose diet,” said Rhodes. “However, we estimated that the reduction in physical activity could account for most of the weight gain.” “Biochemical factors could also come into play in how the mice respond to the high fructose diet,” explained Jonathan Mun, another author on the study. “We know that contrary to glucose, fructose bypasses certain metabolic steps that result in an increase in fat formation, especially in adipose tissue and liver.” The precise mechanisms are still being investigated, but one thing is certain: high intake of fructose by itself adds pounds. “We designed this study based on the intake of fructose by adolescents in the United States,” said Rhodes. “Our study suggests that such levels of fructose can indeed play a role in weight gain, favor fat deposition, and also contribute to physical inactivity. Given the dramatic increase in obesity among young people and the severe negative effects that this can have on health throughout one’s life, it is important to consider what foods are providing our calories.” FoodFacts blog knows that everyone in our community counts high-fructose corn syrup among the top ingredients they avoid. Not all sugar is just sugar for our bodies. Fructose isn’t the same as cane sugar and studies like this are illustrating the facts regarding the subject.


If you’re drinking sugary beverages every day you may be increasing your risk of non-alcoholic fatty liver disease. There are plenty of problems we’re already used to associating with drinking sugarsweetened beverages. Obesity and diabetes come immediately to mind when we think about the subject. Now FoodFacts.com has read some new information that we should all be aware of linking sugary drinks to a different problem. A daily sugar-sweetened beverage habit may increase the risk for non-alcoholic fatty liver disease (NAFLD), researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging (USDA HRNCA) at Tufts University report in the Journal of Hepatology. The researchers analyzed 2,634 self-reported dietary questionnaires from mostly Caucasian middle-aged men and women enrolled in the National Heart Lunch and Blood Institute (NHLBI Framingham Heart Study’s Offspring and Third Generation cohorts. The sugar-sweetened beverages on the questionnaires included caffeinatedand caffeine-free colas, other carbonated beverages with sugar, fruit punches, lemonade or other non-carbonated fruit drinks. The participants underwent a computed tomography (CT) scan to measure the amount of fat in the liver and the authors of the current study used a previously defined cut-point to identify NAFLD. They saw a higher prevalence of NAFLD among people who reported drinking more than one sugarsweetened beverage per day compared to people who said they drank no sugarsweetened beverages. The relationships between sugarsweetened beverages and NAFLD persisted after the authors accounted for age, sex, body mass index (BMI), and dietary and lifestyle factors such as calorie intake, alcohol, and smoking. In contrast, after accounting for these factors the authors found no association between diet cola and NAFLD. “Our study adds to a growing body of research suggesting that sugar-sweetened beverages may be linked to NAFLD and other chronic diseases including diabetes and cardiovascular disease,” said first author Jiantao Ma, Ph.D., a former doctoral student in the Nutrition Epidemiology Program at the USDA HNRCA


and a graduate of the Friedman School of Nutrition Science and Policy at Tufts University. NAFLD is characterized by an accumulation of fat in the liver cells that is unrelated to alcohol consumption. NAFLD is diagnosed by ultrasounds, CT, MRI, or biopsy, and many of the approximately 25% of Americans with the disease don’t experience any symptoms. Being obese or overweight increases the risk for NAFLD and people with NAFLD are at greater risk of developing cardiovascular disease and type 2 diabetes. Sugar-sweetened beverages are a major dietary source of fructose, the sugar that is suspected of increasing risk of NAFLD because of how our bodies process it. “Few observational studies, to date, have examined the relationship between sugarsweetened beverages and NAFLD,” Ma said. “Long-term prospective studies are needed to help ascertain the potential role of sugar-sweetened beverages in the development of NAFLD.” “The cross-sectional nature of this study prevents us from establishing causality. Future prospective studies are needed to account for the changes in beverage consumption over time as soda consumers may switch to diet soda and these changes may be related to weight status,” added corresponding and senior author Nicola McKeown, Ph.D., a scientist in the Nutritional Epidemiology Program at the USDA HNRCA and an associate professor at the Friedman School. “Although there is much more research to be done, sugar-sweetened beverages are a source of empty calories, and people need to be mindful of how much they are drinking, perhaps by reserving this habit for special occasions.” The over-consumption of sugar is a rampant problem in American diets. We’re getting the bulk of the sugar in our diets without even realizing it. Sugar is lurking in processed foods and drinks like soda in amounts most consumers don’t understand. Unless consumers are reading labels carefully and checking the nutrition facts for the foods and beverages they’re consuming at fast food and fast casual chains and then keeping track of the grams of sugar as they add up during the day, it’s actually difficult to know for sure. As we learn more about the effects of consuming sugary drinks from studies like this one, it becomes more important than ever to consciously monitor our sugar intake. We’ll all be healthier for it.

Help for diabetics may come from cactus, chia and soy decreasing high glucose in the blood. Diabetics have a difficult time with diet. There’s a lot of dietary avoidance that can become cumbersome and challenging. Today FoodFacts.com found some information


regarding foods that diabetics SHOULD eat that can actually help their condition.The so called functional foods such as cactus pads, chia and soybean, when included in a balanced diet, help reduce obesity and control diabetes, says Nimbe Torres y Torres, from the Institute of Biomedical Research at the National Autonomous University of Mexico (UNAM). Functional foods are those that provide other benefits to the body in addition to the original nutrient foods, such as cactus pads, chia and soy mainly, besides spinach, oatmeal, yogurt, fish rich in Omega 3 and fortified margarines. Torres y Torres, researcher, recommends consumption of 300 grams of raw, or 250 of cooked, cactus pads because eating as garnish significantly lowers glucose peaks, allowing a good function of the pancreas. During her participation in the first symposium: “Initiative for a correct diet: yogurt effects on health” held in Cancun, in the Caribbean coast of Mexico, she said it is important to cook food thoroughly, but not overcooking in order to retain its nutrients. “Mexicans tend to overheat food diminishing nutrients, in the case of the cactus it should not be cooked more than 10 minutes. It is very important that the viscous part is retained because that contains the soluble fiber that works as a prebiotic .” She mentioned that the consumption of these foods has to be constant. “People with diabetes who include cactus in their diet reduce glycated hemoglobin, triglycerides and free fatty acids.” Nimbe Torres y Torres also analyzed the effect of soy in animal models and found that it decreases the secretion of insulin, blood pressure, triglyceride and cholesterol by up to 20 percent since it contains a low glycemic index and has six grams of protein in a portion 250 milligrams. She also stated that the use of chia seeds has health benefits because it is a source of acid Omega 3 and antioxidants, while should also be included in the diet in raw oatmeal or soy milk and green banana porridge. Currently the UNAM specialist develops a combination of chia seed with cactus and soy protein to control diabetes and a recipe book on the combination of these foods.


Any time you can add something to your diet (as opposed to taking something away) that will improve your health conditions, you’re actually simplifying your life. Adding dietary options for health doesn’t require restrictions, it opens up healthier options. And that is always a welcomed improvement.

Low protein, high-carb diet as effective as calorie cutting? When you’re looking for weight loss, which diet style do you follow? There are many out there these days from the traditional calorie cutting diet to the high protein, low carb diet to the high-carb, low protein diet. Each of these (and other eating styles) have their fans. Most people, however, who are attempting weight loss, try to restrict their calorie intake for a period of time. It’s simple to follow and calculate and it’s been proven to work. Cutting calories has also been proven to have other health benefits as well. But what about those other dietary styles? Cutting calories through dietary restriction has been shown to lower cholesterol, improve insulin sensitivity, and even prolong life in mammals. Now, new research publishing on May 28th in Cell Reports shows that, at least in mice, low protein, high carbohydrate diets can provide benefits similar to those obtained with calorie restriction. “We’ve shown that when compared head-to-head, mice got the same benefits from a low protein, high carbohydrate diet as a 40% caloric restriction diet,” says senior author Stephen Simpson, Academic Director of the University of Sydney’s Charles Perkins Centre. “Except for the fanatical few, no one can maintain a 40% caloric reduction in the long term, and doing so can risk loss of bone mass, libido, and fertility.” The investigators compared three 8-week diets varying in protein-to-carbohydrate ratio under conditions where food was restricted or food was available at all times. Of the three, low protein, high carbohydrate (LPHC) diets offered when food was always available delivered similar benefits as calorie restriction in terms of insulin, blood sugar, and cholesterol levels, despite increased food intake. Even though the mice on LPHC diets ate more when food was always available, their metabolism was higher than that of mice on the calorie-restricted diet, and they did not


gain more weight. Calorie restriction did not provide any additional benefits for LPHC mice. Additional research is needed to determine how LPHC diets affect long-term metabolic health and survival, as well as to what extent the type and quality of proteins and carbohydrates matter. “An important next step will be to determine exactly how specific amino acids, the building blocks of proteins, contribute to overall health span and lifespan,” says lead author Samantha Solon-Biet, also of the Charles Perkins Centre. If the study’s results apply to humans, adjusting protein and carbohydrate intake could lead to healthier aging in a more realistic manner than drastically cutting calories. “It still holds true that reducing food intake and body weight improves metabolic health and reduces the risk of diseases like type 2 diabetes, obesity, and fatty liver disease,” says Simpson. “However, according to these mouse data and emerging human research, it appears that including modest intakes of high-quality protein and plenty of healthy carbohydrates in the diet will be beneficial for health as we age.” This interesting information will, no doubt, be surprising for some. FoodFacts.com understands that high carbohydrate intake has not been a popular dietary option for quite some time. In fact, the opposite has been far more widely embraced. While dietary trends will always come and go, studies like this will give us a better view of the eating styles that are beneficial for our weight and our overall health.Getting guidance from medicine and science is a helpful tool that can better direct our dietary decisions.

Skipping meals? Increased belly fat may be the unhealthy results. Too busy for breakfast? Working through lunch? If these things are happening in your life on a consistent basis, it may be time to rethink your schedule. A new study in animals suggests that skipping meals sets off a series of metabolic miscues that can result in abdominal weight gain. In the study, mice that ate all of their food as a single meal and fasted the rest of the day developed insulin resistance in their livers — which scientists consider a telltale sign of prediabetes. When the liver doesn’t respond to insulin signals telling it to stop producing glucose, that extra sugar in the blood is stored as fat. These mice initially were put on a restricted diet and lost weight compared to controls that had unlimited access to food. The restricted-diet mice regained weight as calories were added back into their diets and nearly caught up to controls by the study’s end.


But fat around their middles — the equivalent to human belly fat — weighed more in the restricted-diet mice than in mice that were free to nibble all day long. An excess of that kind of fat is associated with insulin resistance and risk for type 2 diabetes and heart disease. “This does support the notion that small meals throughout the day can be helpful for weight loss, though that may not be practical for many people,” said Martha Belury, professor of human nutrition at The Ohio State University and senior author of the study. “But you definitely don’t want to skip meals to save calories because it sets your body up for larger fluctuations in insulin and glucose and could be setting you up for more fat gain instead of fat loss.” The research is published online in the Journal of Nutritional Biochemistry. Belury and colleagues were able to tie these findings to the human tendency to skip meals because of the behavior they expected to see — based on previous work — in the mice on restricted diets. For three days, these mice received half of the calories that were consumed daily by control mice. Food was gradually added so that by day six, all mice received the same amount of food each day. But the mice that had been on restricted diets developed gorging behavior that persisted throughout the study, meaning they finished their day’s worth of food in about four hours and then ended up fasting for the next 20 hours. “With the mice, this is basically binging and then fasting,” Belury said. “People don’t necessarily do that over a 24-hour period, but some people do eat just one large meal a day.” The gorging and fasting in these mice affected a host of metabolic measures that the researchers attributed to a spike and then severe drop in insulin production. In mice that gorged and then fasted, the researchers saw elevations in inflammation, higher activation of genes that promote storage of fatty molecules and plumper fat cells — especially in the abdominal area — compared to the mice that nibbled all day. To check for insulin resistance, the scientists used a sophisticated technique to assess glucose production. The liver pumps out glucose when it receives signals that insulin levels are low — for example, while people sleep, the liver supplies glucose to the brain. But that production stops after a meal, when insulin is released by the pancreas and


performs its main task of removing sugar from the blood and shepherding the glucose to multiple types of cells that absorb it for energy. With this research technique, Belury and colleagues found that glucose lingered in the blood of mice that gorged and fasted — meaning the liver wasn’t getting the insulin message. “Under conditions when the liver is not stimulated by insulin, increased glucose output from the liver means the liver isn’t responding to signals telling it to shut down glucose production,” Belury said. “These mice don’t have type 2 diabetes yet, but they’re not responding to insulin anymore and that state of insulin resistance is referred to as prediabetes.” Insulin resistance is also a risk for gaining abdominal fat known as white adipose tissue, which stores energy. “Even though the gorging and fasting mice had about the same body weights as control mice, their adipose depots were heavier. If you’re pumping out more sugar into the blood, adipose is happy to pick up glucose and store it. That makes for a happy fat cell — but it’s not the one you want to have. We want to shrink these cells to reduce fat tissue,” Belury said. Skipping meals may seem like an easy answer to an overcrowded schedule. As this study points out though, it may have some very negative effects for our bodies. FoodFacts.com is already aware that skipping meals does have a negative effect on weight. Now, this study draws a clear connection between skipped meals and belly fat. Let’s remember to take time out of our day at mealtimes. Making meals a part of our schedule instead of disposable time that can be rearranged is the healthy thing to do!

Suffering from seasonal allergies? Probiotics might help. The season is upon us. After an especially long, cold and snowy winter, millions of people here in the U.S. are greeting the change in seasons with a chorus of sneezing, watery eyes and runny noses. Seasonal allergies have arrived and with them, the attempt to find a way to stop them. Could eating yogurt or taking probiotic supplements be helpful? Researchers analyzed the results from more than 20 previous studies and found that hay fever sufferers may get some benefits from using probiotics, improving their symptoms and quality of life.


But the jury is still out about whether probiotics are actually an effective treatment for people with seasonal allergies, said lead author Dr. Justin Turner, an ear-nose-and-throat surgeon at Vanderbilt University Medical Center in Nashville, Tennessee. Additional high-quality studies are needed before doctors would recommend for or against using probiotics to help treat people with seasonal allergies, Turner said. Probiotics are bacteria that are thought to help maintain a healthy gut. They are found in certain foods, such as yogurt with live active cultures, kefir and sauerkraut, and also supplements. Probiotics may change the balance of bacteria in the intestines in a way that could protect the immune system from flaring up in response to pollens and other allergens, which may help reduce allergy symptoms, Turner said. But he also cautioned that there is still much more information that needs to be understood about the effect of probiotics on the immune system. Seasonal allergies are estimated to affect approximately 50 million Americans, according to the American College of Allergy, Asthma and Immunology. Allergy symptoms such as sneezing, a stuffy or runny nose, and itchy and watery eyes are typically treated with a combination of medications, including antihistamines, decongestants and steroid nasal sprays. In the new study, published online in April in the journal International Forum of Allergy & Rhinology, researchers reviewed data from 23 randomized trials and more than 1,900 people. They found that the majority of these studies (17 of 23) showed that people with seasonal allergies who took probiotic supplements or ate foods containing probiotics showed improvement in at least one outcome measure, such as improving their allergy symptoms, or their general quality of life, compared with allergy sufferers who took a placebo. Six of 23 studies found probiotics had no benefit to people with hay fever, the researchers said. But because the studies used different strains of live bacteria, different dosages and different probiotic supplement formulations over different periods of time, it is difficult to make any formal recommendations about probiotic use, bacterial strains or length of treatment that may benefit people with seasonal allergies, Turner said.


Even if probiotics prove effective for seasonal allergies, it’s unlikely they would replace the standard medical treatments currently used by people affected by them, Turner said. While more research is needed, FoodFacts.com wants to point out that for seasonal allergy sufferers, it’s easy enough to determine if probiotics can help you. Yogurt is simple enough to add into your diet. And the majority of these studies did yield results that illustrates the addition as a viable option. Over-the-counter medication for seasonal allergies can keep us awake, put us to sleep, raise our blood pressure, and make us thirsty — not to mention that most contain ingredients we’re not very fond of. Testing out the probiotic concept seems to be more than a reasonably good idea!

Americans still eat too much junk: 61% of food purchases are highly processed. If we look at the news, we see that American consumers have become much more aware of nutrition and diet. Our voices are being heard by food manufacturers, fast casual chains and even some fast food giants. Manufacturers are removing ingredients we find objectionable. Fast food is becoming less desirable. And Panera Bread recently committed to removing over 150 controversial ingredients from their menu items. All seems to be well in food land, doesn’t it? Unfortunately, that’s not exactly true. FoodFacts.com was disturbed to learn that according to new information, most of the foods we buy are highly processed and loaded with sugar, fat and salt. We like junk food so much that 61% of the food Americans buy is highly processed, according to research published in the American Journal of Clinical Nutrition. And almost 1,000 calories a day of person’s diet come solely from highly processed foods. Not all processed food is the same, however. The USDA classifies processed food as any edible that’s not a raw agricultural commodity, so even pasteurized milk and frozen fruits and vegetables count. “It’s important for us to recognize that a processed food is not just Coca-Cola and Twinkies—it’s a wide array of products,” says study author Jennifer Poti, a research assistant professor at the University of North Carolina at Chapel Hill.


So in the first study of its kind, researchers scrutinized our diets by analyzing a massive set of data of the foods we buy while grocery shopping. The stats came from 157,000 shoppers, who tracked their edible purchases with a barcode scanner from 2000-2012, for anywhere from 10 months to 14 years. Using software that picked out words in the nutrition and ingredient labels, the 1.2 million food products were placed into one of four categories : minimally processed— products with very little alteration, like bagged salad, frozen meat and eggs—basic processed—single-ingredient foods but changed in some way, like oil, flour and sugar— moderately processed—still recognizable as its original plant or animal source, but with additives—and highly processed—multi-ingredient industrial mixtures that are no longer recognizable as their original plant or animal source. No surprise, our favorite categories are those last two. More than three-quarters of our calories came from highly processed (61%) and moderately processed (16%) foods and drinks in 2012. Best-selling products were refined breads, grain-based desserts like cookies, sugary sodas, juice, sports drinks and energy drinks. Preferences for highly processed foods were remarkably stable over time, Poti says, which likely has implications for our health, since the study also found that highly processed foods were higher in saturated fat, sugar and salt than other purchases. But interestingly, no U.S. study has yet looked at the link between highly processed foods and health outcomes like obesity and diabetes, Poti says. To be clear, the researchers aren’t pooh-poohing processing, per se. “Food processing is important for food security and nutrition security of Americans,” Poti says. The study wasn’t able to capture the full spectrum of our diets—loose spinach doesn’t come with a barcode, after all—and the authors acknowledge that food purchasing doesn’t always directly translate to dietary intake. But the results suggest that we might want to swap some bags of chips for, say, cans of beans. “Foods that required cooking or preparation”—like boxed pasta and raw eggs—”were generally less than 20% of calories purchased throughout the entire time period,” Poti says. So we’re getting it, but we’re not getting it. FoodFacts.com often wonders if average consumers associate nutritional awareness with more obvious junk food … fast food and fast casual chains, soda and specific controversial ingredients that have received lots of negative publicity. Is it harder to associate a box of instant mashed potatoes with the term “junk food,” than it is to link a Big Mac to the phrase? Does everyone understand what highly processed foods actually are? Or are foods in boxes and cans somehow immune to the association because they live on our grocery store shelves? We’ve still got so much work to do. Check out our grading system for more information.


Turn static files into dynamic content formats.

Create a flipbook
Issuu converts static files into: digital portfolios, online yearbooks, online catalogs, digital photo albums and more. Sign up and create your flipbook.