Bodies by Billie

Diet Danger: High Fructose Corn Syrup

Billie Sue Gross — Tue, 03 Apr 2012 19:39:35 +0000

Trying to save money, food companies introduced High Fructose Corn
Syrup (HFCS) into the food market in the 1970s. Sweetening manufactured foods
this way is profitable, because it is less expensive and much sweeter than
sugar, yet easy to transport because of its liquid state. Today HFCS is found
in a variety of foods from soda pop to ketchup, fruit drinks to salad
dressings, cereals, breads, flavored yogurt, and sauces.

What is Fructose?
Fructose, a monosaccharide, is sometimes called “fruit sugar” because it is
naturally found in fruits. Fructose is also found in honey, and is a component
of table sugar (sucrose), which is a disaccharide composed of fructose and
glucose.

When we eat most carbohydrate foods, the blood sugar level increases and
insulin is secreted to transport the sugar into the body’s cells. Besides
helping to transport blood sugar, insulin also triggers the release of a
hormone called leptin. Leptin helps control hunger by signaling the brain that
the body is full and therefore to stop eating.

The interesting fact about fructose is that it is metabolized in a totally
different way than other carbohydrates. It does not stimulate or require
insulin for transportation to the cells. Since there is no need for insulin
release, there is also no secretion of leptin. Therefore the feeling of satiety
is altered—you continue to eat and possible overeat.

Is Fructose the Enemy?
Fructose should not be eliminated from your diet. It is primarily
found in fruits, which provide a wealth of nutritional benefits to the body.
Fructose found in fruits is fine! However, are we setting up our bodies for
damage by constantly feeding it foods that have been filled with sucrose
(fructose and glucose) and heavily loaded with HFCS, which is approximately
one-half fructose?

What the Research Says…
A few studies have demonstrated that participants who consumed soda sweetened
with HFCS did not reduce their total caloric intake to compensate for excess
calories consumed as HFCS (compared to subjects who drank artificially
sweetened soda). The data suggests that HFCS does not provide the body with a
sense of fullness. This may cause an increase in excess calorie intake, leading
to weight gain.

A recent study conducted by the University
of Cincinnati provided
additional information. Mice freely consumed either water, fructose-sweetened
water, or soft drinks. The researchers found increased body fat in the mice
that drank the fructose-sweetened water and soft drinks—even though these
animals decreased the amount of calories they ate from solid foods.

The Smart SparkAction!
Whenever possible, avoid food products that contain HFCS and refined table
sugar. This is not a magical cure for weight loss, but the preliminary research
indicates that it may play a role. These foods often have little—if
any—nutritional value.

Take inventory of your
refrigerator, freezer, and pantry. Start reading the fool labels. If HFCS
is one of the main ingredients (which are listed in descending order on
the food label), scratch it off your grocery list—permanently.

Try to limit foods that have
“sugar” as one of the first ingredients.

Start shopping around the
perimeter of your grocery store; this is where you will find the foods in
their natural, unprocessed state.

Fill your grocery cart with low
fat dairy products, fresh fruits and vegetables, lean meats, eggs, beans,
peas, lentils, nuts, seeds, whole grains, cereals and breads.

Although food manufacturers may lose out on your business, your
body will thank you!

What is really causing heart disease in our society?

Billie Sue Gross — Sat, 17 Mar 2012 23:57:30 +0000

“Carbohydrates are the bane of modern civilization” is something I’ve been saying to my clients for years. I never knew how right I was.

A renowned heart surgeon, Dr. Dwight Lundell, recently wrote an article where he acknowledged that after years of being a physician and conducting over 5,000 heart surgeries, that the number one culprit of heart disease in our society isn’t fat and cholesterol; it’s sugar and carbohydrates. His reasoning stems from the idea that sugars act as an irritant that inflames our arteries, similar to rubbing a steel-wool pad on our skin over and over. Sugars prevent the cholesterol from naturally passing through our system and actually contribute to the laying-down of plaque in our arteries.

For the past 30 years we’ve been told to go on low-fat, high carbohydrate diets and Dr. Lundell’s belief is what has led to a society suffering from obesity, diabetes, and of course, heart disease. He, and other writers like Gary Taubes, who wrote “Why We Get Fat” believe that our diet should consist of mainly high quality proteins found in beef, fish, and chicken, plenty of vegetables, and spare the fruits. Foods from grains, even whole-grain, should be used sparingly, if at all. Oils, like peanut, coconut, olive oil, and even butter (yes! I said butter!) should be consumed as well as protein. Calorie-counting can go “out the window” as they say. Nuts, seeds, eggs and cheese can also be consumed without fear of health consequences.

Proteins and fats also leave us more satiated; we feel full longer and less likely to “binge.” I have experienced this personally as I’ve already been pretty much a high-protein, low-carb eater and have urged my clients to do same.

Several writers over the years, including Dr. Atkins of Atkins Diet fame, have noted that Polynesians, Aborigines, Eskimos and other native people eat large quantities of fat and protein, yet never experience the problems we experience in developed western society until flour and sugar are introduced into their diets. That’s when diabetes, heart disease, cancer, and obesity become prevalent. Some people compare this style of eating to the Paleo-diet, another way of eating that is becoming popular.

Dr. Lundell also believes that cholesterol-reducing drugs, such as statins, are over-subscribed. If people would pay more attention to their diets, we wouldn’t see the health problems, and subsequent prescription drug use, that we have today.

Can Eating More Frequently Lead to Weight Loss?

Billie Sue Gross — Mon, 28 Nov 2011 01:09:01 +0000

Have you ever wondered how some people can eat quite frequently but never seem to gain weight? It’s often said that eating smaller, more frequent meals fuels your metabolism and helps keep you satisfied throughout the day, preventing overeating later in the day. But do those who eat frequently actually weigh less?

There may just be some truth behind this idea. According to a study published in the November 2011 issue of the Journal of the American Dietetic Association, eating frequency is higher among weight-loss maintainers and normal-weight people than in overweight people. The revealing results of this analysis show that people who eat more often are more successful at maintaining a healthy weight or losing weight and maintaining that weight loss. This could have huge implications in the battle against obesity.

This secondary analysis looked at the eating frequency (measured as self-reported total snacks and meals eaten in one day) of people who had lost weight and gone from being overweight or obese to normal weight, people who were already of normal weight, and people who were overweight. The study used three 24-hour dietary recalls, which is a method of collecting food intake data by asking participants to list everything they ate in the previous 24 hours. Meals and snacks were defined as foods containing 50 calories or more and were separated by more than one hour. All of the food intake and physical activity was self-reported by the study participants and then analyzed by the researchers.

The study found that although there was no real difference in the number of meals consumed by the 3 groups, there was a difference in the number of snacks consumed daily. Normal-weight participants consumed the most snacks (2.3 snacks per day), followed by the weight-loss maintainers (1.9 snacks per day), and followed then by the overweight participants (1.5 snacks per day). The participants that reported doing the most physical activity were the weight-loss maintainers, followed by normal-weight participants. The overweight participants had the lowest amount of self-reported physical activity. The take-home message from this study is that eating more frequently, especially if the eating pattern includes 3 meals and 2 snacks per day, may help people maintain a healthy weight.

How often do you snack throughout the day? Including snacks several times a day can assist you with your weight-management goals because they provide much-needed energy, help prevent overeating later in the day, and keep your metabolism revving. A healthy snack should provide about 200 calories or less, and should contain a combination of fuel sources. Look for a snack that contains hunger-fighting protein, complex carbohydrates, and some heart-healthy unsaturated fat (like the kind found in nuts, seeds, fatty fish, oils, avocados and olives). Avoid snacks that are nutrient-poor, meaning they provide calories but little to no beneficial nutrients like vitamins, minerals, and fiber.

Kari Hartel, RD, LD is a Registered Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer’s disease, obesity, and school-aged children. Contact Kari at KariHartelRD@gmail.com.