Study: Sweet Fiber Curbs Appetite -Boosts Weight Loss

The key to controlling your weight is controlling your hunger – and now a new study sheds light on a natural food ingredient that can help you do just that ! - By Colette Bouchez

As anyone who's ever tried to diet can tell you, the key to losing weight is not controlling what you eat – it's controlling your desire to eat it!

I'm talking about appetite – and how the ability to control your hunger pangs and the desire to quench them is key to weight control.

But if a new study just published in the American Journal of Clinical Nutrition is right, that key is about to open a headlock on obesity – and doing so may require nothing more than adding a specific type high fiber sweetener to your diet.

That ingredient say experts, is oligofructose. Not to be confused with fructose or fruit sugar, oligofructose is a slightly sweet plant fiber, that appears to suppress levels of a hormone that actually controls our desire to eat!

Moreover, oligofructose also functions as a probiotic – a type of healthy bacteria that's been shown to have a positive impact on intestinal health - plus it may also help regulate blood sugar, another plus in controlling your appetite.

“Independent of other lifestyle changes, oligofructose supplementation has the potential to promote weight loss and improve glucose regulation in overweight adults,” write researchers Jill Parnell and Raylene Reimer who conducted the research at the University of Calgary in Canada.

Parnell and Reimer also report that foods high in this probiotic fiber not only help reduce levels of ghrelin, a hormone linked to appetite control, but they also increase levels of a peptide hormone known as PYY – which is the natural compound involved in chemically signaling the brain that we have reached our satiation point and we don't need to eat any more.

Conversely, many researchers believe that when ghrelin levels rise and PYY levels fall , it becomes nearly impossible to feel full or control our appetite – not to mention stay on a diet.

A Sweet Way To Lose Weight

The 12 week study involved 48 overweight or obese adults with no other known health issues. Each member of the group was weighed and then randomly assigned to receive either a daily dose of 21 grams of oligofructose, or a placebo. They were then told to eat as they normally would. At the end of the 12 weeks, each member of the group was weighed again.

The result: Those who were taking the oligofructose lost an average of 1.02 kg of weight, while the placebo group gained an average of .45 kg. Moreover , testing showed that while the supplement was able to suppress production of ghrelin ( which helped control appetite), as well as increase levels of PPY( the signal that tells the brain we are full), other hormones involved in the satiation response were not affected.

That said, the researchers report it became clear that the oligofructose was controlling appetite since everyone in the group using the supplement reported a decrease in the desire to eat – and noted they felt fuller on less food. Moreover, no one in the group taking the supplement reported any adverse effects.

Oligofructose is closely related to another plant fiber known as inulin and previous studies have shown that both can be beneficial in reducing body mass index (BMI) while controlling appetite. The research conducted by Parnell and Reimer was among the first human studies to demonstrate the ability of oligofructose to have a direct impact on the body chemistry linked to overeating.

Both oligofructose and inulin can be found in a number of yogursts, and some fruit juices. Oligofructose is also available as a sweetening ingredient and can be found in in some low carbohydrate candies and baked goods.

You might also enjoy reading :
Dieting Is Easier Now Thanks To This Secret Ingredient
The Diet Shoe: Can Footwear Help You Lose Weight?
Or visit RedDressDiary.com - the health and beauty source for fabulous women over 40!

Copyright by Colette Bouchez 2009 - All Rights Reserved.
In addition to US Copyright, the text of this RedDressDiary article is licensed under a Creative Commons Attribution-ShareAlike 3.0 License. All formatting and style elements of this page are not available under this license, and Colette Bouchez retains all rights in those elements.

Doctors Say Reprogramming Sweet Tooth Key To Weight Loss & Improved Health

Health researchers say “skinny sodas” and other products that reprogram our “sweet tooth” could revolutionize our taste buds and our waistlines. Here's the skinny on the new way to lose weight and stay healthy. - By Colette Bouchez

With spring in the air and summer just an AC blast away, millions of Americans will be swapping their hot mug of java for a icy blast of Coke – or Pepsi or 7UP or Mountain Dew. But for many – particularly women - guzzling down a season of sodas can mean more than a few extra pounds by summer's end. It could also mean some serious health consequences.

Indeed, according to a 20 year study of some 90, 000 women just published in the American Journal of Clinical Nutrition by the Harvard School of Public Health (HSPH), those gals who drink more than two servings a day of a high sugar beverage have up to a 40 percent increased risk of heart disease, when compared to those who drink less.

"Healthier beverage options would allow individuals to make better choices," stated Walter Willett, professor and chair of the HSPH’s Department of Nutrition.

Moreover, in a report issued earlier this week these same Harvard researchers cite cache of clinical research showing direct links between high sugar soda and fruit juice consumption to type 2 diabetes and the nation's growing obesity problem.

But the Harvard researchers are not content with simply pointing out what we are doing wrong. Willett and his group believe that one key to controlling both our bulging waistlines and our growing risk of diabetes and heart disease lies in reprogramming our national sweet tooth to be satisfied with less – and they are taking steps to help us do just that.

Putting significant pressure on the American Beverage Association, the doctors are calling for the creation of a new category of low-sugar beverages – drinks that still contain sugar, but much less.

“The aim is to re-educate the American palate to a lower expectation of sweetness, as well as to give consumers clear information to help them make healthier choices,” state Willett .

Part of the push also includes putting pressure on the FDA to change soda and fruit juice labeling requirements so that calorie counts reflect the whole can or bottle – and not just a single serving. This they say, is particularly important since most folks consume far more than a single serving at one time.

Typically, a 12 ounce can of soda contains between 10 and 12 teaspoons of sugar – about 48 grams of sugar or 4.2 grams per ounce. That translates into as much as 175 calories. The new guidelines call for no more than 1 gram of sugar per ounce - a reduction of nearly 75%. This is similar to what jelly and preserve makers Smuckers and Polaner voluntarily did a number of years ago when they introduced a line of “low sugar” preserves and jellies which contain about half the amount of sweetening as traditional versions.

Not surprisingly however, when it comes to soda, manufacturers may need legislation to make the change. The American Beverage Association responded to the Harvard research by citing data previously published in the Journal of the American Dietetic Association showing the national craving for “full calorie” soft drinks and fruit juice has gone down- not up, since 2006.

"The data shows that the American public is taking advantage of the many beverage innovations being developed by the beverage industry, including the introduction of of new no- and low-calorie beverages," she is crediting with saying in FoodQualityNews.com

While this may be true, still the Harvard researchers believe that swapping sugar for artificial sweeteners isn't the answer - mainly because it continues to stoke our appetite for sweet treats. Thus, the more we remain accustomed to eating something sweet, the more sweets we will ultimately need to fill our sweet tooth.

Juices Even High In Sugar

Now if you're thinking the way around all this is to simply swap soda for fruit juices – not so fast. While it's true that juices contain beneficial antioxidant vitamins and other phyto nutrients, research shows the sugar content of these drinks can be the same – or even higher than sodas – and in this way pretty much negate whatever nutritional protection you think you're getting.

In the research presented by HSPH, a single serving of a typical cranberry juice cocktail contains about 12 teaspoons of sugar ( or 48 grams per serving) while 100% grape juice contains a whopping 63 grams of sugar per serving – or 15 teaspoons ! Apple juice, which many Mom's frequently use to “quiet” their babies, may instead be creating a sweet tooth with 11 spoons of sugar per serving. Meanwhile, orange juice, America's “healthy “ breakfast beverage , contains about 10 spoons of sugar per serving – or 48 grams.

While some of the sugar in juices is admittedly natural – resulting from the fruit itself – still in concentrated form you're not only getting far more, but without benefit of the fiber found in the whole fruits ( which changes the way the sugar is metabolized) experts say you're getting a fattening sugar rush of calories, while priming your sweet tooth to crave more. And don't forget that many juices also add additional sugar or, worse still, high fructose corn syrup which has it's own set of possible health consequences.

How To Cut The Sugar – And Keep The Taste – Right Now!

While the Harvard group is hopeful their efforts will eventually lead to a change in not only manufacturing tenets, but also consumer taste buds – and cravings – if you don't want to wait for the beverage industry to get on board, here are some suggestions for cutting down the sugar in what you eat and drink now.

1.Dilute sodas and juices with lots of ice – or plain seltzer. Moms can turn one family size bottle of soda into two with the addition of a bottle of seltzer. As long as the fizz is there you might be surprised at how little your family notices the difference. If they do, try combining two-thirds of bottle of soda with one-third plain seltzer. And remember, dilute diet sodas as well – the key is to be satisfied with less sugar.

2.Cut down the sugar you add to your coffee or tea, dropping a ½ teaspoon every few weeks until you are down to a ½ teaspoon.

3.If you bake, reduce sugar by up to a half cup. To add bulk increase flour by a quarter cup.

4.Buy smaller glasses. Seriously. In the 1940's, 50's and 60's, breakfast juice glasses were 4 ounces. Today they are 8 ounces. Cut back to 4 and eventually you'll be satisfied with less.

5.Trade up “fruit skins” and dried fruits for fresh or frozen fruits.

6.Buy canned fruit packed in water or “lite “ juices – then soak in plain water before serving.

7.Dilute ½ cup of ice cream with ¼ cup no fat plain yogurt. You can do the same with puddings if you do it right before serving.

You may also be interested in reading:

Eat This and Reduce Menopause Hot Flashes

New Smart Foods Reduce Blood Pressure, Improve Heart Health

Or to find more more health and beauty news from healthy lifestyle expert Colette Bouchez visit RedDressDiary.com.

Copyright by Colette Bouchez 2009 - All Rights Reserved.
In addition to US Copyright, the text of this RedDressDiary article is licensed under a Creative Commons Attribution-ShareAlike 3.0 License. All formatting and style elements of this page are not available under this license, and Colette Bouchez retains all rights in those elements.

Hungry again? Why Winter's Appetite is Hardier

Is your appetite harder to control in cold weather? Find out why cold weather makes us hungry – and how to cope. - Colette Bouchez


For most of the US, the weather outside is just frightful . But the food inside ...delightful!

If that's the tune that's been running through your mind these days, you're not alone. As temperatures plummet experts say our appetite increases – and so can our waistline.

"Studies indicate that we do tend to eat more during the winter months, with the average person gaining at least one to two pounds – and those who are already overweight likely to gain a lot more, ” says Rallie McAllister MD, family practice medicine specialist from Lexington, Kentucky.

But what is about falling temperatures that urges us to eat more?

One reason is that food performs the simplest of winter functions: It helps keep us warm.

"Simply put, when outdoor temperatures drop, your body temperature drops and that is what actually sets up a longing for foods that will warm you quickly,” says Kristin Herlocker MS, RD, a nutrition expert with Diabetes Centers of America in Houston, Texas.

In short she says shivering triggers a self preservation mode that sends our body a message to heat up fast! And while technically, any food – including fruits and vegetables - will boost our metabolism and help create the extra heat we crave, for most folks it’s the traditional comfort foods that come to mind when it’s cold.

“When our body gets cold our brain hears ‘ Bring on the Mac & Cheese’ – it’s partly cultural, partly conditioning and partly just an excuse to eat more of the foods we really love,” says Barrie Radbill, MS, RD, a New York City nutritionist.

The Dark Days Of Dieting

While for some it's the falling temperatures that set their appetite in motion, for others it's the decrease in sunlight that increases the need to feed. The reason is a brain chemical dysfunction known as SAD or seasonal affective disorder – a type of depression that occurs in a response to a lack of sunlight. So what’s the link to an increased appetite?

“People who are affected with SAD have lower blood levels of serotonin – not surprisingly, those carbohydrate-rich foods give us a serotonin rush, so for many people winter food cravings are a way of self-medicating - as the days get shorter the need for these ‘carbo-rich comfort foods’ increases,” says McAllsiter.

Moreover, experts say that the early winter sunsets combined with the cold weather means many folks simply stay indoors more this time of year – and that often means we feel isolated and, usually more hungry.

Complicating matters further : Winter often provides lots of excuses for moving less. Not only do shorter days and colder weather cut our outdoor time by several hours –- in many locations the temperatures, as well as other weather related factors like snow and ice, make our chosen fitness activities, like walking or running, more difficult.

Since exercise helps increase serotonin levels, McAllister says the lack of activity can have a direct influence on how much we eat.

"If we're eating more and working out less, there's no place for our weight to go but up!" she says.

Taking Control of Your Winter Appetite: What To Do

While cold winter weather may be encouraging us to eat more, experts say we don’t have to lose control of our appetite in the process. Here are 5 ways to get some winter comfort without packing on the extra pounds.

1. The colder the temperatures the more you need to snack . But if you make it a high protein, high fiber snack you’ll rev up your body’s heat mechanism quickly and remain warmer longer. And that means you’ll not only burn more calories, you’ll also have a less of a drive to eat more often.

2. Create Low Cal Comfort Foods – If you know that nothing take the chill off your bones like comfort food, look for ways to cut the calories and still get that warm and cozy feeling. Try a bowl of vegetable soup instead of a high fat chicken noodle, make your cocoa with non fat milk, try Mac & Cheese with no-fat cheese – be creative in finding ways to make feel-good food less fattening.

3. See The Light – If you definitely find yourself more hungry on dark, gloomy days talk to your doctor about light therapy.. It’s a way of using artificial light to increase serotonin levels – and reduce your appetite.

4. Exercise Your Daily Life – If you can’t outside to do your regular workouts – or even if the weather keeps you from getting to the gym – put more activity into your daily living. Take the stairs instead of the elevator, march in place while you’re sorting the laundry or doing the dishes, or clean out the closet/basement/garage instead of curling up with your favorite DVD movies every night. The more you move the warmer you will feel and the less hungry you will be.

5. Give out a lot of hugs. If it’s comfort you’re seeking, our experts say hugging is a great way to fill you up without filling you out. Instead of turning to comfort food to feed your winter appetite, hug your kids, your spouse, your dog or cat – or visit an orphanage or senior center, where hugging is a premium! You’ll feel warm and fuzzy all over- and you’ll eat a lot less!

Copyright by Colette Bouchez 2009 - All Rights Reserved.
In addition to US Copyright, the text of this RedDressDiary article is licensed under a Creative Commons Attribution-ShareAlike 3.0 License. All formatting and style elements of this page are not available under this license, and Colette Bouchez retains all rights in those elements.