WEIGHT LOSS AFTER WEIGHT GAIN LEAVES BEHIND EXTRA FAT CELLS AND WEIGHT IN THE LOWER BODY

If you temporarily gain - and then lose - even a small amount of fat, does your body return to how it was before gaining?  A recent study by researchers at the Mayo clinic found that in fact the body does not return to its pre-gain composition and that weight is not lost in the same pattern that it was gained.  For this study, researchers had 15 men and 8 women in their 20’s and 30’s increase their weight by 5%.  Depending on energy needs, subjects were given one, two, or three of the following each day: a 400-calorie ice-cream shake, a 510-calorie king size Snickers bar, or a 360-calorie cup of Boost Plus.

After eight weeks of being overfed, the body composition of subjects was assessed.  Subjects averaged a gain of about seven pounds of fat and one pound of muscle.  61% of the extra fat, on average, was upper-body subcutaneous (fat just below the skin), 12% was visceral (fat deposited around the internal abdominal organs), and 27% was lower-body (primarily hips and buttocks).

Next the subjects were prescribed calorie restricted diets and additional exercise to lose the weight gained.  After eight weeks, subjects had lost an average of five pounds.  Thus, subjects were able to gain weight faster than they were able to lose it.  Also, weight that was put on in the lower body decreased less than abdominal weight, so that the process of weight gain and then weight loss caused subjects to retain more weight in the lower body.

Consistent with previous studies, the researchers found that when participants gained weight the number of fat cells in their body increased.  However, when they lost weight, the additional fat cells decreased in size but remained at increased numbers.  One disadvantage of having additional fat cells, especially when they lose stores, is that each cell produces hormonal signals that increase hunger levels.  This study points to the fact that once weight is gained, even if it is eventually lost, the body does not return to its original leaner state. 

What to do:  Aim to prevent weight gain by consuming a healthy diet, getting regular activity, and monitoring your weight.  Because after weight loss we retain extra fat cells that produce hunger signals, it is more challenging to maintain lost weight than it is to maintain a healthy weight.  This does not mean maintaining loss is impossible but that sticking with the healthy behaviors you have acquired during weight loss is key to long-term weight loss maintenance. 

Adapted from article in Nutrition Action Healthletter, Sept. 1, 2012, pg 8.

Source:  Singh P, Somers V, Romero-Corral, et al.  Effects of weight gain and weight loss on regional fat distribution. Am J Clin Nutr; July 3, 2012, doi: 10.3945/​ajcn.111.033829 available at http://ajcn.nutrition.org/content/early/2012/06/28/ajcn.111.033829.full.pdf

CHRONIC 'BUTTER FLAVORING' EXPOSURE LINKED TO HARMFUL BRAIN PROCESSES ASSOCIATED WITH ALZHEIMER'S DISEASE

Diacetyl is used to give a buttery taste and aroma to common food items such as microwave popcorn, margarines, snack foods, candy, baked goods, and other products.  Previous studies have linked diacetyl to severe respiratory disease (so-called “popcorn-lung”) among workers at microwave popcorn and food-flavoring plants.  Cases of frequent consumers of microwave popcorn also suffering related lung problems have been reported as well.  Now researchers at the University of Minnesota have uncovered yet another reason to steer clear of this common flavor additive.  The chemical structure of diacetyl is similar to a substance that makes beta-amyloid proteins clump together in the brain. This clumping is a hallmark of Alzheimer's disease.

The recent research linking diacetyl with Alzheimer’s disease processes was conducted in a lab using cell cultures not living organisms but their findings of how the additive influences physiologic processes is cause for concern none the less.  Previous experiments have revealed that diacetyl crosses the "blood-brain barrier," which helps protect the brain from dangerous substances.  This means that when inhaled or ingested, diacetyl can potentially reach the brain.  The current research found that when brain cell cultures were exposed to levels of diacetyl similar to that experienced by popcorn factory workers, the diacetyl increased the amount of beta-amyloid clumping and that diacetyl also prevented a beneficial protein from protecting the brain cells.

What to do:  While this was only a laboratory study, the fact that chronic diacetyl exposure has been linked to lung disease, justifies minimizing exposure to the additive.  To spare your lungs, reduce your salt intake, and save money, make your own microwave popcorn.  Add ½ cup of popcorn kernels (optional: toss kernels with ½ tsp oil, salt, and/or spices) to a sack lunch paper bag. Shape the bag so that it can sit up and fold the top of the bag over just once and put one staple in the middle (this will not cause sparking).    Cook at full power for 2 ½-3 minutes, or until you hear pauses of about 2 seconds between pops. Carefully open the bag to avoid steam.  Enjoy!

Information adapted from article available at: 

http://consumer.healthday.com/Article.asp?AID=667295

http://www.inthesetimes.com/working/entry/13653/research_raises_more_toxic_health_concerns_for_popcorn_workers/

http://www.cdc.gov/niosh/topics/flavorings/

SOURCE: American Chemical Society, news release, Aug. 1, 2012

BREAD WINNERS: MAKING A HEALTHY CHOICE IN THE BREAD AISLE

BREAD WINNERS:  MAKING A HEALTHY CHOICE IN THE BREAD AISLE

Bread remains a staple in the American diet with the average American consuming 53 pounds of bread each year.  Because we eat bread so often, it is particularly important that we select a nutritious choice.  However, with the array of products labeled with healthy sounding phrases like “wheat”, “cracked”, “stone-ground”, and “multi-grain”, it can be quite challenging to determine which products are the most nutritious.   Here’s what you need to know to be a savvy bread shopper.

GRAIN BASICS

Before it is processed, a wheat kernel is a whole grain comprised of the outer layer known as the bran, the inner bulk called the endosperm, and the grain’s core, called the germ. The outer sheath, the bran, is rich in fiber, B-vitamins, and minerals. The germ is the portion of the grain that sprouts to generate a new plant. It is full of B-vitamins, antioxidants, and vitamin E.  The endosperm, making up the volume of the grain, is comprised of starch and some protein. 

To process whole grain flour into refined white flour, the nutrient-rich bran and germ are removed, leaving behind only the starchy endosperm.  

SELECTING A HEALTHY BREAD PRODUCT:  UNDERSTANDING THE FRONT OF THE PACKAGE

-Choose 100% whole: If the packaging says “100% whole grain” or “100% whole wheat” this is your guarantee that the bread contains no white flour.

-Whole vs. 100% whole:  If the packaging says “whole grain” or “whole wheat” this means that the product is comprised of 51% or more whole grains.  So, beware, these products may contain nearly as much white (refined) flour as whole grain flour. Ingredients are listed in descending order based on how much they weigh in the product. This means that the first ingredient is the most prevalent ingredient.  To determine if a product is mostly whole grain check to see where the whole grains appear in the ingredient list.    

-Multi-grain does not mean whole:  When the package says “multi-grain”, this simply means that there are different kinds of grains (i.e. oat, wheat, rye, barley, etc.) in the product.  Whether these are whole or refined grains has nothing to do with number of different grain sources.

-Other names for white flour:  Do not fall for deceitful terms such as “wheat flour,” “unbleached wheat flour,” “multigrain,” “enriched,” or “stone-ground wheat flour” on the package or ingredients list.  These are just sneaky ways of saying the product contains refined white flour. 

-White flour vs. white whole wheat:  Regular whole wheat flour is made from a variety of wheat known as red wheat. White whole wheat breads are made from a special variety of albino wheat. White whole wheat flour is as nutritious as regular whole wheat flour, but bread made with white whole wheat flour has a milder taste and texture due to the characteristics of that particular type of wheat.  For picky eaters (including kids) who don’t like the taste of regular whole wheat bread, white whole wheat bread could be a good option.

SELECTING A HEALTHY BREAD PRODUCT:  SIZING UP THE NUTRITIONAL LABEL

-Calories:  Aim to choose slices that have no more than 100 calories.  With bread, if it is thinner, it generally has fewer calories.  Pita and “thins” or “flats” (that offer a svelte sandwich top & bottom for 100 calories) have about half the calories of regular slices.  Another calorie conscious option are the breads labeled “light”, “diet”, or “low-carb”.  These are formulated to contain less of the digestible grain carbohydrate than regular slices. 

-Sodium:  Bread is the leading source of salt in the American diet.  Because salt is baked into the bread rather than being on the surface (such as with chips) it does not necessarily taste that salty but a typical slice has 220mg sodium.  This means 2 typical slices can have around a third of the advised 1500 mg daily sodium limit. Try to make choices with less than 120mg of sodium per slice.  

-Fiber:  Most Americans get much less than the recommended 25-30g of dietary fiber.  Whole grain options contain the grains’ bran making them naturally high in fiber.  Many breads are also formulated with added fiber, though this may not have all the benefits of the naturally occurring fibers.  Look for a 100% whole grain slice with 2g or more of fiber.