Archive for the ‘diet’ Category

Once in awhile, I’ll read a study that recommends something that is pure genius in its effectiveness and simplicity. A recent Australian Study done by accredited practicing dietitian Bridget Kelly recommends putting traffic light colors, red, amber and green, on every packaged food item as a standard way for the average consumer to tell if it’s healthy or not.

Many of us try to identify the healthiness of a product in the grocery store by looking at the nutrition labels that are based on percentages of daily recommended intake values however, despite being a health professional, it  takes me 10-20 seconds to adequately tell if it’s healthy or not with this label.  The average consumer may take even longer and most likely, they don’t really look at it before purchasing. The traffic light color indicator of healthiness is a great idea since most teens and adults are conditioned to associate traffic light colors with action- ie stop, go or gun the accelerator… I mean slow down in anticipation of a red light.

Kelly and colleagues wanted to find out what kind of labeling was most acceptable and effective for consumers. They showed 790 consumers mock foods with 4 different types of labeling. Each mock food item was presented individually. Two were based on the percent of daily intake and two were variations of the traffic light method. The two traffic light methods included separate traffic light colors for the major nutrients like saturated and total fat, salt, and sugar, as well as the second way which showed a single color for overall healthiness. The study found that people were five times more likely to identify the healthy foods with a traffic color for each nutrient compared with the traditional percentage based label. They were also three times as likely to find the healthy food compared with one overall traffic color label.

So should we scrap the current labeling system altogether?In my opinion, probably not. I think the percentage based system is helpful to those consumers who are more detail obsessed when comparing two similar foods. For instance, if I were comparing two soup cans, I would likely choose the one with 16% fat over the 19% one. Unfortunately, in a color coded system, both may carry the amber color and I would have no way of determining the healthier one. So I propose a compromise. How about all three? For the shopper in a rush, a prominent single overall traffic color on the front. For the average concerned consumer, individual nutrient colors, and for the detail/health obsessed, the current percentage based label. I’m sure there is a better way so if you have a great idea, sound off in the comments below!

Reference:

1) http://www.easo.org/

Here’s another great benefit to white tea- it decreases fat uptake by new fat cells as well as tells existing fat cells to breakdown and release their stored fat.

A new study published today in “Nutrition and Metabolism” reports these findings. They added a white tea extract containing polyphenols, methylxanthines and epigallocatechin-3-gallate (EGCG) to preadipocytes that eventually turn into fat cells. They measured the gene expression of transcription factors that initiate fat cell genesis.

Amazingly, the study found that the white tea extract decreased triglyceride (a type of dietary fat) uptake into new fat cells without affecting cell viability. It also stimulated existing fat cells to metabolize their fat stores. This effect was on both a genetic and protein building level.

Polyphenols and EGCG are powerful antioxidants that may prevent certain cancers and maybe even cardiovascular disease. Methylxanthines like caffeine relaxes your lung and blood vessel smooth muscles, and are also mild central nervous system and cardiac stimulants. These substances are found in other tea like green tea but they are thought to have higher concentrations in white tea. White tea is the least processed version of the tea plant Camellia sinensis from which both green tea and black tea are also derived.

Here is a great picture from the Linus Pauling Institute at Oregon State University outlining the tea processing method:

What does this mean to you? It’s hard to say if this will be a useful or safe weight loss tool and more studies need to be done in humans to evaluate this but it is reasonable to drink more white tea both for antioxidant properties and/or if you are on a weight loss program prescribed or recommended by your physician.

My wife, an avid tea drinker, is going to love these findings!

Source:

Nutrition & Metabolism 2009, 6:20
http://www.nutritionandmetabolism.com/content/6/1/20

Linus Pauling Institute http://lpi.oregonstate.edu/

New research by University of Calgary, Faculty of Kinesiology researcher Dr. Raylene Reimer has shown that in rats if fed high protein diets when they are babies, and then fed a typical Western diet as adults, are more likely to become obese, have heart disease and diabetes than rats fed a high fiber diet.

This may explain the rapid increase in obesity in Western society, a pace which has exceeded that of evolution of our DNA. The major change has been a switch from low calorie/low nutrition diet of hunter gatherers to a high calorie/high fat “Western” diet.

There is building evidence that our childhood diet and even our mother’s diets while pregnant may have an impact on our gene expression, possibly putting us at risk for obesity, diabetes and heart disease. The high protein diets do nothing to the actual DNA themselves, but may change the expression of the metabolism and obesity genes themselves. High fiber diets in contrast result in expression of other genes like pro-glucogon that result in decreased food intake.

Reimer’s study published in the current Journal of Physiology (London,) compares three groups of baby rats. One group was fed a high protein diet, one group was fed a high fiber diet and a third group was fed a control diet. When the rats became adults, they were switched to a high fat, high sugar diet similar to a typical western diet.

Reimer says that “This study clearly indicates that diet composition alone can change the trajectory of circulating satiety hormones and metabolic pathways that influence how we gain weight or control blood sugar as adults.”

What’s the bottom line? Pregnant mothers should follow the American College of Obstetricians and Gynecologist (ACOG), “Nutrition during Pregnancy” guidelines, and mothers should feed their children a high fiber diet rather than a high protein diet. See the original press release here.

Welcome to my new blog “Shape up!” As a sports medicine physician, an athlete and a huge proponent for preventative health, I am naturally interested in bringing practical fitness and well being knowledge to you, my readers. In my years in the medical world, I have noticed that much of the focus of medical training and patient care is based in “reactive” medicine- that is, the problem has occurred, and the goal of therapy is damage control, and if possible to cure.

Many of the cases I see clinically, I realize could have been prevented or controlled with healthy living based in regular physical activity, stress reduction, striving to be at an optimum weight and healthy nutrition. Unfortunately obesity is an epidemic that results in numerous health risks and conditions and is a direct result of poor nutritional choices and a lack of physical activity as well as genetic predispositions. I hope to, in small part, prevent obesity and promote physical activity in you, my readers.

Please understand that Kosmix, and myself are not liable for anything that may happen to you and that this blog does not substitute for regular medical advice, diagnosis or treatment from your personal physician or health care provider. Never delay seeking medical treatment based on anything you read or see on this blog. Your use of or reliance on any information on this blog is solely at your own risk.  Please consult with your health care provider before attempting anything described in this blog and call 911 in case of emergency.

My hope is to present the latest news in the world of exercise, fitness, obesity and preventative health, as well as “core topic” posts about common sports medicine problems that I see in my clinic. Hopefully we can together learn and promote the underlying truth that “an ounce of prevention is better than a pound of cure!” The result is more cost-effective health care for you and the country, and a happier, productive life. I hope you enjoy my posts, and I am open to feedback. Let’s “Shape Up!”

–Sincerely, Rowan Paul, M.D.