11 FOODS THAT MAKE YOU HUNGRIER
From the FMS Global News Desk of Jeanne Hambleton
Posted on July 29, 2014 by Stone Hearth News
Feeling hungry? You should eat. But what if the foods you are eating actually make you hungrier than you were before you dug in? It is a more common conundrum than you might think.
“Hunger is a result of many complex interactions that occur in the stomach, intestines, brain, pancreas, and bloodstream,” said weight-loss specialist and board-certified internist Dr. Sue Decotiis. Problem is, it is a circuit that is easily hijacked. Here are 11 foods that can make you feel like you’re running on empty—even when your stomach is stuffed.
White bread The white flour used to bake white bread has been stripped of its outer shell (the bran), which depletes the grain’s feel-full fiber content. Eating it spikes your insulin levels, Decotiis said.
In a recent Spanish study, researchers tracked the eating habits and weights of more than 9,000 people and found that those who ate two or more servings of white bread a day were 40 percent more likely to become overweight or obese over a five-year period compared to those who ate less of it
Juices Juicing is all the rage, but these “healthy” drinks contain all the sugar of your favorite fruit, but none of the fiber-containing pulp or skin. That means drinking a glass of juice can shoot your blood sugar levels up—and then back down again—bringing on hunger, according to Mitzi Dulan, RD, author of The Pinterest Diet: How to Pin Your Way Thin. Your better bet: blend a smoothie using whole fruit instead, and mix in a scoop of protein powder or nut butter to help balance your blood sugar and boost satiety. (Just be sure to steer clear of sugary fro-yo or sherbet.)
Salty snacks There is a reason why you crave something sweet after polishing off a bag of potato chips. Chips, pretzels, and salty snack mixes are little more than quick-digesting simple carbs, which can spur insulin highs and subsequent lows, Dulan said. And since your taste buds and brain link fast-acting energy with sweet foods, it is common to have a craving for something sweet once you finish your salty nosh. What is more, thanks to a phenomenon known as sensory specific satiety, you can fill up on chips and feel like only your salty stomach is full. Your sweet one can still feel empty, Dulan said. So get ready to eat two stomachs’ worth of food.
Fast food Pretty much every ingredient behind a fast food counter is designed to make you supersize your meal. For instance, trans fat inflames the gut, potentially impairing the body’s ability to produce appetite-controlling neurotransmitters such as dopamine and serotonin, Decotiis said. Meanwhile, the GI tract absorbs high fructose corn syrup (commonly found in buns, condiments, and desserts) quickly, causing insulin spikes and even bigger hunger pangs. Lastly, fast food’s huge helpings of salt can spur dehydration. And with symptoms that closely mimic those of hunger, it’s easy for dehydration to trick you into thinking you need to go back for seconds.
Alcohol Alcohol does not just lower your healthy-eating resolve, it downright makes you hungrier: According to research published in Alcohol & Alcoholism, just three servings can slash your body’s levels of leptin—a hormone designed to squash hunger and keep you feeling full—by 30 percent.
“Alcohol can also deplete your body’s carbohydrate stores (called glycogen), causing you to crave carbs in order to replace what was lost,” Decotiis said. And if you find yourself craving salty snacks, dehydration and a loss of electrolytes may be at work.
White pasta White pasta packs all of the same problems as white bread, but it does deserve its own mention as a hunger-offender because it is so easy to eat far too much of it. A standard serving size of cooked pasta is just half a cup cooked, but restaurants regularly serve up four cups in a single entrée. When you overload your body with simple carbs, your pancreas goes into overdrive churning out insulin, and soon you have produced so much of the sugar-managing hormone that your blood sugar levels are low and you’re ravenously hungry. And consider this: What are you pouring over your pasta? If it’s a store-bought sauce, then it probably contains even more hunger-spiking sugar
MSG MSG (aka monosodium glutamate) is a flavor-enhancer best known for being added to Chinese food, and may also be found in other foods including canned veggies, soups, processed meats, and even beer and ice cream. One animal study from Spanish researchers suggests the chemical triggers a 40 percent increase in appetite, and according to research published in the journal Obesity, people who consume the most MSG are nearly three times more likely to be overweight than those who don’t eat it at all.
“The effects of leptin (a “satiety hormone” made by fat cells) may be blunted by the damaging effects of MSG on the hypothalamus,” Decotiis said.
What is more, the effects can compound over time, so the more frequently you eat MSG, the more you’ll eat, period.
Sushi rolls You might intend to load up on good-for-you fish, but you’re really eating more rice than anything else, said dietitian Susan M. Kleiner, RD, a scientific consultant with USANA Health Sciences. Case in point: the California roll. Loaded with 30-plus grams of carbohydrates, it’s like eating three slices of white bread.
“If you don’t eat anything else, sushi rolls are fairly rapidly digested and emptied from the stomach without a high level of satiating properties like fiber or protein,” she said.
Artificial sweeteners Whether they are in your diet soda or sprinkled in your coffee, artificial sweeteners (aspartame, sucralose, saccharin, and others) excite your brain cells, making them think they are about to get a sweet serving of energy (aka calories), and then let them down—hard, Decotiis said. The upshot: You may crave—and eat—more sweets throughout the day, trying to make up for the letdown. Over time, this process can actually affect the hunger control centers of the brain, she said. And get this: It has been proposed that artificial sweeteners cause insulin spikes just like real, calorie-packed sugar.
Kids’ cereals White flour with a generous dusting of table sugar, these morning starters may cause blood sugar and insulin swings.
“Eating such a high carbohydrate load in the morning when cortisol levels are at their highest is a double assault to your metabolism,” Decotiis said.
During the night and into the morning, your body pumps out huge amounts of cortisol, which is believed to be a natural part of your body readying itself for the stresses of the day ahead.
“Higher cortisol levels mean a lower ability to metabolize ingested sugars. Therefore blood sugar may be high, but still not reach the tissues where it is needed, leading to fatigue and hunger,” she said.
Cereal can be a smart way to start your day—look for whole grain or bran cereals that contain at least 5 grams of fiber and less than 5 grams of sugar per serving.
Pizza You know you cannot eat just one slice—no matter how big it is. That’s because your favorite pizza joint’s combination of white flour dough, hydrogenated oils, processed cheeses, and preservatives can throw off your blood sugar levels, production of satiety hormones, and hunger-regulating regions of the brain, according to Decotiis. That said, if you make pizza at home with whole-wheat dough and top it with lean meat, lots of veggies, and just a sprinkling of cheese, then you’ll have a fiber- and protein-packed meal that’s less likely to have you reaching for more food in an hour.
This article originally appeared on Health.com.
DIET AFFECTS MEN’S AND WOMEN’S GUT MICROBES DIFFERENTLY
From the FMS Global News Desk of Jeanne Hambleton Posted on July 29, 2014
By Steve Franklin EUREKA ALERT Stone Hearth News UNIVERSITY OF TEXAS AUSTIN
The microbes living in the guts of males and females react differently to diet, even when the diets are identical, according to a study by scientists from The University of Texas at Austin and six other institutions published this week in the journal Nature Communications. These results suggest that therapies designed to improve human health and treat diseases through nutrition might need to be tailored for each sex.
The researchers studied the gut microbes in two species of fish and in mice, and also conducted an in-depth analysis of data that other researchers collected on humans. They found that in fish and humans diet affected the microbiota of males and females differently. In some cases, different species of microbes would dominate, while in others, the diversity of bacteria would be higher in one sex than the other.
These results suggest that any therapies designed to improve human health through diet should take into account whether the patient is male or female.
Only in recent years has science begun to completely appreciate the importance of the human microbiome, which consists of all the bacteria that live in and on people’s bodies. There are hundreds or even thousands of species of microbes in the human digestive system alone, each varying in abundance.
Genetics and diet can affect the variety and number of these microbes in the human gut, which can in turn have a profound influence on human health. Obesity, diabetes, and inflammatory bowel disease have all been linked to low diversity of bacteria in the human gut.
One concept for treating such diseases is to manipulate the microbes within a person’s gut through diet. The idea is gaining in popularity because dietary changes would make for a relatively cheap and simple treatment.
Much has to be learned about which species, or combination of microbial species, is best for human health. In order to accomplish this, research has to illuminate how these microbes react to various combinations of diet, genetics and environment. Unfortunately, to date most such studies only examine one factor at a time and do not take into account how these variables interact.
“Our study asks not just how diet influences the microbiome, but it splits the hosts into males and females and asks, do males show the same diet effects as females?” said Daniel Bolnick, professor in The University of Texas at Austin’s College of Natural Sciences and lead author of the study.
While Bolnick’s results identify that there is a significant difference in the gut microbiota for males and females, the dietary data used in the analysis are organized in complex clusters of disparate factors and do not easily translate into specific diet tips, such as eating more vegetables or less meat.
“To guide people’s behavior, we need to know what microbes are desirable for people,” said Bolnick. “Diet and sex do interact to influence the microbes, but we don’t yet know what a desirable target for microbes is. Now we can go in with eyes open when we work on therapies for gut microbe problems, as many involve dietary changes. We can walk into those studies looking for something we weren’t aware of before. All along we treated diet as if it works the same for men and women. Now we’ll be approaching studies of therapies in a different way.”
Why men and women would react differently to changes in diet is unclear, but there are a couple of possibilities. The hormones associated with each sex could potentially influence gut microbes, favoring one strain over another. Also, the sexes often differ in how their immune systems function, which could affect which microbes live and die in the microbiome.
One notable exception in Bolnick’s results was in the mice. Although there was a tiny difference between male and female mice, for the most part the microbiota of each sex reacted to diet in the same manner. Because most dietary studies are conducted on mice, this result could have a huge effect on such research, and it raises questions about how well studies of gut microbes in lab mice can be generalized to other species, particularly humans.
“This means that most of the research that’s being done on lab mice — we need to treat that with kid gloves,” said Bolnick.
Bolnick’s co-authors are Lisa Snowberg (UT Austin); Philipp Hirsch (University of Basel and Uppsala University); Christian Lauber and Rob Knight (University of Colorado, Boulder); Elin Org, Brian Parks and Aldons Lusis (University of California, Los Angeles); J. Gregory Caporaso (Northern Arizona University and Argonne National Laboratory); and Richard Svanbäck (Uppsala University).
This research was funded by the Howard Hughes Medical Institute, the David and Lucile Packard Foundation and the Swedish Research Council.
WHEN YOU CLEAN YOUR PLATE, YOU JUST ADD WEIGHT
From the FMS Global News Desk of Jeanne Hambleton Released: 23-Jul-2014
Source Newsroom: Cornell University Citations International Journal of Obesity
Newswise — ITHACA, N.Y. – If you are a member of the Clean Plate Club – you eat pretty much everything you put on your plate – you are not alone. A new Cornell University study shows that the average adult eats 92 percent of whatever is on his/her plate.
“If you put it on your plate, it is going into your stomach,” said Brian Wansink, director of the Cornell Food and Brand Lab and the study’s lead researcher.
Wansink and co-author Katherine Abowd Johnson, student at the Johns Hopkins Bloomberg School of Public Health, analyzed 1,179 diners and concluded that the urge to clean our plates is not just an American trait. The results were nearly identical in seven developed countries studied: United States, Canada, France, Taiwan, Korea, Finland, and the Netherlands. If we serve it, we will eat it regardless of gender or nationality.
Wansink says that these findings, published in the International Journal of Obesity, can positively impact an individual’s eating behavior, “Just knowing that you are likely to consume almost all of what you serve yourself can help you be more mindful of appropriate portion size.”
Next time you grab that serving spoon, think to yourself, “How much do I want to eat?” and serve accordingly.
Tape measures at the ready…No do not hide the bathroom scales…see you tomorrow Jeanne