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Is Thin The Only Way To Be Healthy?

Is Thin The Only Way To Be Healthy?

By Brierley Wright, M.S., R.D., EatingWell.com

Whether it’s possible to be healthy and heavy has been an ongoing debate among health professionals.

For a while, the research seemed to favor being fat and healthy. Last year, for example, a review study of nearly 100 studies, published in the Journal of the American Medical Association, looked at close to 3 million people and found that people who are overweight (defined as a BMI of 25 to 29.9) live longer than normal-weight folks. (Obese people, however, didn’t have a lower risk of premature death.)

But newer research may be turning the tide. A study published in April in the Journal of the American College of Cardiology looked at 14,828 adults with no known heart disease and found those who had a BMI of over 25 had more early plaque buildup in their arteries than normal-weight adults, putting them at risk for heart disease.

Just because you’re thin, though, doesn’t mean you’re healthy. Research shows that being “skinny fat” (i.e., your BMI is in the normal range, but you have high levels of body fat) ups your risk of metabolic syndrome and diabetes and shortens your lifespan.

Plus, you don’t want to be too thin: A study published in March said underweight adults have a higher risk of dying sooner than normal-weight people–and an even slightly higher risk than obese people.

Bottom line: Despite the research focus on BMI, look beyond that number. Carrying fat around your midsection is more dangerous than anywhere else on your body. A larger waist (for women: 35 inches, and for men: 40 inches) puts you at a higher risk for health problems–such as heart disease, cancer–and death. So aim to keep your waistline trim. For that, the best “medicine” is eating well and being active.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.) (c) 2015 EATING WELL, INC. DISTRIBUTED BY TRIBUNE CONTENT AGENCY, LLC

Photo: Jannino via Flickr

Check Out The Health Benefits Of Juicing vs. Smoothies

Check Out The Health Benefits Of Juicing vs. Smoothies

By Brierley Wright, M.S., R.D., EatingWell.com

Juicing and smoothies are all the rage right now. While both can boost your fruit and vegetable intake (something most Americans need to do) and are great for getting a variety of produce into your diet, one is the better choice.

That’s the smoothie. Why? Juicing leaves behind a pulp–which contains fiber and nutrients that you end up tossing away–and thus you lose most of the benefits of whole fruits and vegetables.

Blending produce into a smoothie, however, preserves fiber. A smoothie can deliver an extra boost of vitamins, minerals and phytochemicals because it often includes fruit skins and pith. If your smoothie includes yogurt or milk, you get some calcium, too.

Blending, however, introduces oxygen and sometimes heat, which will knock out a little vitamin C and some B vitamins. (No big deal, really, as most of us get plenty of C, and produce isn’t a top source of the most sensitive B vitamins.)

Smoothie-lovers beware, though: These drinks can easily turn into high-calorie, sugar-soaked desserts if they include sweetened yogurt, sweetened juice, sorbet, frozen yogurt or ice cream (that’s called a milkshake, folks). Sadly, many made-to-order and bottled smoothies include these ingredients.

DIY smoothies reign supreme–you know what you’re getting or, for that matter, not getting. They’re no substitute for whole fruits and vegetables in your diet, however, since it’s easier to take in more calories when you drink them instead of eat them. The Produce for Better Health Foundation recommends no more than 8 to 12 ounces of blended or juiced produce daily.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

(c) 2015 EATING WELL, INC. DISTRIBUTED BY TRIBUNE CONTENT AGENCY, LLC

Photo: bertholf via Flickr

Do Artificial Sweeteners Make You Hungrier?

Do Artificial Sweeteners Make You Hungrier?

By Brierley Wright, M.S., R.D., EatingWell.com

Q: Do artificial sweeteners make you hungrier? — E. Berliet, Lyon, France

A: I’d hope not, since lots of people use artificial sweeteners to control calories. But the research on the topic isn’t so straightforward. In fact, the effect of these sweeteners on your appetite may depend on the form in which you’re consuming them.

A 2009 review concluded that artificial sweeteners in items with few, if any, calories such as diet soda, may heighten appetite.

Yet the same review (published in the American Journal of Clinical Nutrition) also reported that artificial sweeteners eaten in combination with or in foods containing calories don’t increase appetite.

Similarly, a new study in the journal Appetite showed that eating an artificially sweetened appetizer–vs. one that’s sugar-sweetened–before a meal didn’t stoke participants’ appetites.

Since the 2009 review, two studies have come out on the effect on appetite of noncaloric, artificially sweetened beverages. The findings are conflicting — one study found that they increased levels of a feel-full hormone, while the other study showed no change.

There’s a lot of uncertainty, but if you want something sweet, choosing items that are artificially sweetened can help you save calories. However, for overall health, I agree with Barry Popkin, Ph.D., distinguished professor of global nutrition at the University of North Carolina that “it’s best to limit your consumption of added sweeteners” — artificial or not.

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(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.) (c) 2015 EATING WELL, INC. DISTRIBUTED BY TRIBUNE CONTENT AGENCY, LLC

Photo: frankieleon via Flickr