HEART DISEASE RISK FACTORS INCREASED BY HIGH-FRUCTOSE CORN SYRUP CONSUMPTION

A recent study found that heart health risk factors significantly increased after only two weeks on a diet in which one-fourth of the calories came from high fructose corn syrup.  Researchers fed healthy weight and overweight adults a weight-maintenance diet in which one fourth of the calories came from either glucose, fructose, or high-fructose corn syrup (the sweetener widely found in sodas and other sweetened drinks).  After two weeks on the treatments with fructose and high-fructose corn syrup, levels of substances in the blood associated with heart disease, including LDL cholesterol, triglycerides, and apolipoprotein-B, were significantly higher.  In contrast, the glucose treatment did not increase heart health risk factors.

"While there is evidence that people who consume high amounts of sugar are more likely to have heart disease or diabetes, it is controversial as to whether high sugar diets may actually promote these diseases” said the study's senior author, Dr. Kimber Stanhope.  While it is unknown why fructose caused increases in heart health risk factors, researchers hypothesize its damaging effects may be due to the fact that it must first be processed by the liver before the body’s cells can use it for fuel.

What to do:  While findings on the health effects of consuming a lot of high-fructose corn syrup versus a lot of sugar (sugar is a combination of fructose and glucose) are yet to be fully understood, there is no question that diets high in caloric sweeteners are associated with weight gain and worse health outcomes. The American Heart Association recommends that people consume only 5% of calories (i.e. about 75-125 calories depending on caloric needs) as added sweeteners.  Most Americans consume 3-5 times as much sweetener-based calories. Try to choose products made without out added sugars (watch out for sweetened cereals, juices, sauces, and yogurts) and to limit sweets to a couple of times a week.

Information adapted from report at http://www.medicalnewstoday.com/releases/231939.php

MULTIVITAMIN INTAKE SUPPORTS HEALTHY MEMORY

A new research study found older adults who took a multi-vitamin mineral antioxidant supplement scored significantly higher on a memory test than those who did not take the supplements.  These results come from an experimental trial in which 4,500 adults ranging in age from 45-60 were randomly assigned to take either a placebo (containing no nutrients) or an antioxidant supplement containing vitamin C, vitamin E, beta-carotene (related to vitamin A), selenium, and zinc. 

While some observational studies have previously found an association between supplementation and cognitive capacity, this study is one of the first long-term studies to experimentally demonstrate such a link. Lead researcher Emmanuelle Kesse-Guyot wrote, the "findings support a beneficial effect of a well-balanced intake of antioxidant nutrients for maintaining cognitive performance, especially verbal memory."

What to do:  Overall, this research points to the potential benefits of getting a balanced diet rich in antioxidants.  The antioxidants supplemented in this study are primarily found in fruits, vegetables, nuts, and seeds.  Consuming a variety of colors of fruits and vegetables helps to ensure adequate intake of a range of antioxidants.  Taking a multi-mineral multi-vitamin can help to ensure adequate nutrition but is no substitute for a healthy diet.  Also be mindful not to take supplements with excessive doses of nutrients as these can be very harmful, particularly in the case of minerals.

Information adapted from Reuters.  Research Source: http://bit.ly/ntXIcp American Journal of Clinical Nutrition, online July 20, 2011.

 

CHEWING MORE REDUCES INTAKE

New research confirms previous findings indicating when people chew their food longer, they eat less food.   Lead researcher Jie Li’s team found that when persons chewed their food 40 times instead of the average 15, they consumed 12% fewer calories.

The researchers also looked to see whether chewing more would affect levels of blood sugar or certain hormones that regulate appetite.  They found that additional chewing was associated with lower blood levels of ghrelin, a hormone that stimulates appetite, as well as higher levels of cholecystokinin, a hormone that has a role in reducing appetite.

What to do:  While this was a small study, considerable research points to a connection between chewing more and feeling full on less food.  Whether this is due to actual chewing or simply consuming food more slowly remains somewhat unresolved although there is also evidence that eating solid foods contributes more to fullness than liquid foods.  In practice, patients find it challenging to consciously increase the number of times they chew each bite.  Rather than counting chews, make a conscious effort to eat mindfully and slow down the general pace of intake.  Try making your first bite of any snack or meal very slow and deliberate, noticing as much as you can about the food.  

Information adapted from Reuters.  Research Source: http://bit.ly/mTVbpm American Journal of Clinical Nutrition, online July 20, 2011.