Tag: dieting
New Concerns Raised About Diet Soda

New Concerns Raised About Diet Soda

By Harvard Health Letters

For weight-conscious people who love the taste and bite of carbonation of soft drinks, the advent of sugar-free soda 60 years ago seemed a blessing: If there were no calories, you didn’t have to worry about weight gain–and the diseases that go along with obesity, like diabetes and heart disease.

“But there are growing doubts about whether diet sodas really help people lose weight and avoid diabetes,” says Dr. Anthony Komaroff, editor in chief of the Harvard Health Letter.

Links to chronic conditions

As sugar-free sodas have been widely consumed, we’ve also seen an epidemic of obesity and diabetes.

“That doesn’t mean the sugar-free sodas have caused obesity and diabetes. It could be that if sugar-free sodas had not been developed, we would have seen an even worse epidemic of obesity and diabetes,” says Dr. Komaroff. He points out, however, that several excellent studies have found that sugar-free sodas are at least as likely as sugary sodas to be linked to the development of metabolic syndrome — a condition that often precedes or accompanies diabetes.

Metabolic syndrome is a cluster of conditions that may include high blood pressure, excess belly fat, high triglycerides, low levels of “good” HDL cholesterol, or high fasting blood sugar.

Diet sodas may have other adverse effects, as well. Many artificial sweeteners may increase the brain’s desire for sugar.

“They are so sweet, compared to sugar, that they stimulate a desire for sugar more than sugar does,” says Dr. Komaroff. “In other words, that calorie-free soda may lead you to crave those cookies.” Even the soda container may pose problems. Many cans are lined with a substance called bisphenol A (BPA). Several studies have found that people with higher levels of BPA in their body are more likely to have high blood pressure and heart trouble.

The latest evidence

The most recent cautionary note is from a study published in October 2014 in the prestigious scientific journal Nature. The study examined the bacteria that live in the intestines of all humans (and other animals). Gut bacteria help break down carbohydrates in food into simple sugars. It’s these simple sugars that get into the bloodstream and that add calories and weight.

After mice were given artificial sweeteners — saccharine, sucralose, and aspartame — the bacteria in their intestines changed: there were greater numbers of the type that efficiently break down carbohydrates.

“While the artificial sweeteners themselves contained no calories, they changed the bacteria in the gut in a way that led to more calories being absorbed,” explains Dr. Komaroff. In addition, mice fed the artificial sweeteners were more likely to develop high blood sugar than mice fed sugar. Several experiments showed that this increase was due to the changes in gut bacteria caused by artificial sweeteners.

What about humans? Seven healthy human volunteers in the Nature study who did not normally consume artificial sweeteners were started on a diet that included sweeteners. Within a week, four of the seven had developed changes in their gut bacteria, and higher blood sugar.

What you should do

These studies do not prove that sugar-free sodas carry health risks. Indeed, other studies have not found such risks. But a lot of people drink sugar-free sodas, so this could be important. Until the evidence is clearer, consider alternatives to all soda.

Looking for an alternative to diet sodas, but still want something low-calorie? Consider these options:

SWEET: Add frozen fruit to ice water, such as strawberries, blueberries, or pineapple, or use the juice from a slice of orange to sweeten sparkling water.

ROBUST: Drink unsweetened coffee over ice.

FLAVORFUL: Try herbal teas over ice. They come in many flavors and varieties, such as pear or raspberry.

REFRESHING: Add a few fresh mint or peppermint leaves to ice water.

POWERFUL: Drink vegetable juice blends, such as tomato, cucumber, and celery. Watch out for sodium in prepackaged vegetable juice. Make your own using a blender or juicer.

SPICY: Add a few drops of honey to hot water, then sprinkle a dash of your favorite spice, such as cinnamon or cayenne pepper, then pour over ice. Using more spices will give you extra phytonutrients. These have been linked to reductions in cancer, diabetes, and other chronic conditions.

(C) 2015. President and fellows of Harvard College. All rights reserved. Distributed by Tribune Content Agency, LLC.

Photo: globochem3x1minus1 via Flickr

5 Ways To Make Clean Eating Work For You

5 Ways To Make Clean Eating Work For You

It may sound like just another trendy diet plan, but clean eating is drawing attention because it’s a set of simple, gimmick-free, and flexible steps to make your diet better for you… and the planet. It focuses on eating organic and sustainable meat, fish, and produce, as well as drinking plenty of water to stay hydrated. Since clean eating encourages keeping food in as natural a state as possible, recipes are quick and easy to prepare.

Here are five simple ways to help make clean eating an effective, manageable solution for you:

1. Eat five or six meals a day. Typically that breaks down to three full meals and two snacks. Meals include a lean protein, fresh fruits and vegetables, as well as a complex carbohydrate such as pasta or bread. Snacks can be anything from yogurt to a handful of nuts. The idea behind this is that eating small, frequent meals keeps the body energized, and prevents overeating.

2. Choose organic and simple. Foods with a long list of ingredients with names you can’t pronounce, are not considered “clean” and are generally discouraged. Organic products, particularly those grown in a sustainable manner, are preferred. Clean eating also includes choosing water over calorie-rich beverages (think soda or sports drinks). Antioxidant-rich red wines are also prioritized.

3. Know your fats. Healthy fats such as those found in avocados, olive, almond, and palm oils are considered clean and have great flavors for cooking. Even butter, though often reviled by diet plans, has been shown to have significant health properties by recent studies.

4. Learn portion sizes. Eating five to six times a day isn’t supposed to leave you stuffed — so portion sizes are critical. An effective way to measure is the Rule of Thumb Guide. Using your hand as a guide, it is easy to keep track of the food on your plate. Two hands together forming a little bowl equals one cup, a good serving size for cereal, soup, and salads. Halve it for grains, fruits, and legumes. Does it fit in the palm of your hand? That’s about three ounces, which is ideal for cooked meats and canned fish. Lastly, two thumbs equals one tablespoon — perfect for peanut butter, mayonnaise, and salad dressings.

5. Keep it green. Look for products that are sustainably harvested and have a reduced carbon footprint. For more information on environmentally friendly seafood choices, visit www.seachoice.org.

Clean eating is not designed to be a strict diet plan. It’s meant to be a guide to a healthier, more sustainable lifestyle. Even adopting just one of the changes above can make a positive difference in your health, and the environment.

Photo: threelayercake via Flickr

Soda Shouldn’t Be Called ‘Diet,’ Advocacy Group Says

Soda Shouldn’t Be Called ‘Diet,’ Advocacy Group Says

By Greg Gordon, McClatchy Washington Bureau (TNS)

WASHINGTON — Citing research suggesting that diet soft drinks and other artificially sweetened products actually contribute to weight gain, a new advocacy group is asking federal regulators to investigate whether manufacturers including Coca-Cola and PepsiCo have engaged in false or misleading advertising.

The California-based group, U.S. Right to Know, plans to file citizen petitions Thursday calling on the U.S. Food and Drug Administration and the Federal Trade Commission to stop those companies from branding artificially sweetened products with the word “diet.” McClatchy obtained copies of the petitions.

“Consumers are using products — Diet Coke and Diet Pepsi — that are advertised to make us think they assist in weight loss, when in fact ample scientific evidence suggests that this is not true, and the opposite may well be true,” says the petition to the Food and Drug Administration.

The American Beverage Association, speaking for the Coca-Cola Co., PepsiCo Inc., and other soft-drink makers, strongly disputed the assertions in the petition. It said numerous studies showed “that diet beverages are an effective tool as part of an overall weight management plan.”

Only last fall, the beverage association, Coca-Cola, PepsiCo, and the Dr Pepper Snapple Group joined in an alliance with the Bill, Hillary and Chelsea Clinton Foundation for a program to fight obesity by decreasing beverage calories in the American diet. As part of the effort, the soft drink makers agreed to step up the sales of lower-calorie drinks.

The petitions to be filed Thursday call for sweeping inquiries into the marketing of products that contain any artificial sweeteners, not just those with the most popular sugar substitute, aspartame, which is used in more than 5,000 products.

Diet Coke and Diet Pepsi contain aspartame, which has been mainly sold under the brand name NutraSweet and is consumed worldwide. Last year, Diet Coke and Diet Pepsi ranked third and seventh, respectively, in U.S. carbonated soft-drink sales, according to Beverage Digest.

Safety controversies have clouded the use of a number of artificial sweeteners for decades, especially NutraSweet and its predecessor, saccharin. But Gary Ruskin, Right to Know’s executive director and a longtime associate of consumer advocate Ralph Nader, said he thought his group was the first to call for investigations into possible deceptive marketing.

It’s unclear whether conflicting research on the sweeteners’ effect on weight is sufficiently settled for the regulators to take action.

The petitions point to a number of studies in recent years that have challenged the belief that ingesting noncaloric sweeteners helps with weight loss.

Among them:

  • A 2010 review of scientific literature, published in the Yale Journal of Biology and Medicine, that concluded “research studies suggest that artificial sweeteners may contribute to weight gain.”
  • A 2010 review in the International Journal of Pediatric Obesity that found large epidemiological studies “support the existence of an association between artificially sweetened beverage consumption and weight gain in children.”
  • A two-year study of 164 children, published in 2005 in the Journal of the American College of Nutrition, that found overweight kids and others who gained weight drank more diet sodas than normal-weight children.
  • A nationwide study, called Growing Up Today, of more than 10,000 children ages 9 to 14 that found that, for boys, intakes of diet soda “were significantly associated with weight gains.”

Also of particular note is an Israeli study published last fall in the journal Nature. It found that mice given the three most popular sweeteners developed bacterial changes in their guts that caused glucose intolerance, which in humans raises the risk of diabetes.

The researchers at the Weizmann Institute of Science in Rehovot, Israel, found similar effects in a number of people who ate artificially sweetened foods for a week.

James O. Hill, executive director of the University of Colorado Anschutz Health and Wellness Center, said he accepted the findings in the mice portion of the study but disputed the methodologies of the one-week human trial.

“When it comes to weight, I am absolutely convinced that there’s no way they (artificial sweeteners) are causing weight gain,” he said in a phone interview. “Drinking diet sodas or using noncaloric sweeteners, in my opinion based on my review of the literature and my research, is not something people should worry about.”

Hill acknowledged receiving hundreds of thousands of dollars from the American Beverage Association to finance a controlled study that found people who drank diet sodas lost more weight on a managed diet than those who drank water, but he said the industry group had no role in the study design.

Berna Magnuson, a spokeswoman for the international industry’s Calorie Control Council, contended that the Israeli study’s conclusion was “inappropriate and unjustified.”

Right to Know’s Ruskin, in its petition, acknowledged the conflicting research results, but cited evidence that “industry-funded studies in biomedical research are less trustworthy than those funded independently.”

Neither the Food and Drug Administration, which regulates food labeling, nor the Trade Commission, which polices advertising claims, would comment on the petitions.

However, trade commission spokesman Peter Kaplan said the agency “is vigilant in combating deceptive advertising, and deceptive health claims in particular are a priority of the agency.”

The agency’s 32-year-old advertising standard requires advertisers to have “a reasonable basis” to substantiate their claims or implied claims.

The petition to the FDA could thrust the agency back into one of the bigger controversies in its decades of food safety regulation: its decisions in the early 1980s to approve the use of aspartame, first as a food additive and then in diet soft drinks.

The FDA’s Public Board of Inquiry had voted 2-1 to keep aspartame off the market on the grounds that it had caused brain cancer in laboratory rats.

However, President Ronald Reagan’s choice to serve as food and drug commissioner, Arthur Hull Hayes, used his authority to overturn the board, handing a bonanza to the company that patented the product, the Chicago-based G.D. Searle & Co. There’s long been speculation that a pivotal player in the decision was Searle’s chairman at the time, Donald H. Rumsfeld, who served as U.S. defense secretary under President Gerald Ford and again under President George W. Bush, overseeing U.S. troops during the recent wars in Iraq and Afghanistan. Searle sold its NutraSweet subsidiary in 1958 to Monsanto, which later sold it to a Boston private equity company.

Despite a host of research studies and the publication of several books linking aspartame to health problems ranging from cancers to neurological ailments, the FDA has stood by its position that the sweetener is safe, except for people who suffer from a rare disease known as phenylketonuria, a developmental illness.

(c)2015 McClatchy Washington Bureau, Distributed by Tribune Content Agency, LLC

Eight Terrible Eating Habits You Need To Quit Now

Eight Terrible Eating Habits You Need To Quit Now

By Deven Hopp, Byrdie (TNS)

Over time, food has become less about fueling your body and more about convenience. Blame technology (our ancestors certainly didn’t catch up with Twitter during dinner) or the snack food companies (for manufacturing such deliciously addictive treats), or whatever else you think of, but the truth remains the same: Many of us take an unhealthy approach to mealtime. And the worst part is you might not even be aware of the bad eating habits.

Eating “diet” foods
We’re all guilty of choosing our meals based on convenience, but any food that announces its low-calorie, low-fat, low-whatever-ness in the title should be avoided. Why? For one, they’re usually just not satisfying. Think about it: When was the last time you felt truly satiated after eating a pre-packaged frozen dinner? You probably end up reaching for a snack shortly after. Secondly, and perhaps more importantly, our bodies burn about 50 percent more calories metabolizing whole foods than they do processed foods.

Not listening to your stomach
If you, like many American children, grew up being constantly reminded of the “clean plate club,” then you’re likely familiar with this bad habit. Just because food is in front of you, doesn’t mean you have to finish every last bite. Unfortunately lots of us tend to listen to external cues (“Is my plate clean?”) versus internal ones (“Am I still hungry?”) when eating, even when the food isn’t that good. Instead, check in with yourself throughout your meals to rate your hunger level. Stop yourself when you’re full, not because your food is gone.

Making meat the star
While there’s nothing wrong with meat, making it the focus of your meals isn’t exactly a virtuous practice either. Meat is packed with plenty of essential vitamins and minerals, but it’s also higher in total calories and fat than other nutrient-rich foods like vegetables. Try thinking of meat as a side dish instead _ at any given meal, eat twice as much produce as you do meat.

Eating directly out of the box
Paying attention to portion size is one of the most important healthy-eating habits. If you’re snacking right out of the package, you’re bound to eat more than one serving. When you portion out your food before you start eating, you’re much more aware of what you consume. Look at the serving size of packaged foods and eat all of your snacks and meals off of real dishware (and preferably at the kitchen table).

Not setting your silverware down between bites
Chowing down too fast is a surefire way to pack on the pounds. You have to give your brain and your stomach time to catch up to your mouth. And your brain doesn’t start to recognize the signal that you’re full until about 20 minutes in to your meal, so you can see how wolfing down your meal in less than 15 minutes can lead to over-eating. Instead, practice mindful eating. Set your fork down after each bite and take a sip of water before you pick it up again. Or try counting your chews _ 15 to 20 for each bite will slow you down plenty.

Being fat-phobic
If you’re still living in fear of fats, it’s time to change that. Healthy fats (like avocado, olive oil, coconut oil and nuts) are an important part of any diet. Not only do they enhance the flavor of dishes, but they delay stomach emptying, keeping you full longer. Plant-based fats also up appetite-suppressing hormones and have been shown to boost metabolism. Don’t be afraid to drizzle olive oil on your salad or snack on a serving of walnuts.

Eating at your desk
This probably comes as no surprise, but distracted eating leads to over-eating. People who multitask during mealtime underestimate how much they eat by 30 to 50 percent _ they also rate their level of fullness as less than those who focus solely on their food while dining. And (no surprise here) the multitasking eaters end up consuming more calories later on in the day.

Keeping junk food in sight
Let’s face it: We, as humans, are weak _ especially in the face high-sugar, high-fat foods, which have proven addictive qualities, not unlike cocaine and heroin. As such, one of the worst eating habits you can engage in is testing your ability to resist temptation. In one study, office-workers with candy in clear dishes on their desks ate a whopping 71 percent more of the sweet stuff compared to the group that had candy in opaque dishes. That’s not say you need to purge your life of anything sweet, but do remember “out of sight, out of mind.” Keep healthy foods front and center in your fridge and stash the cookies in the back of your pantry _ bonus points if you store them in a non-descript canister.

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(c)2015, Clique Media Inc. All rights reserved. Distributed by Tribune Content Agency.

Photo: Kane via Flickr