Connect with us

Diet & Health

Eat More Food to Lose Weight, Just Make Sure It’s Fruits

Published

on

 Many Fresh Fruits

Eating a lot of food is probably the last thing anyone on a diet should be doing, but a new study finds that doing so could actually make you lose weight. Just make sure what you’re eating is fruits.

Scientists at Harvard University have discovered that increasing your daily intake of fruits could help prevents weight gain, even if you consume the same amount of calories as you previously did. Like vegetables, the earthly foods contain nutrients called flavonoids that are linked to weight loss.

In determining and testing which flavonoids are most effective, the researchers followed nearly 125,000 participants aged between 27 and 65 years-old, monitoring their diet, lifestyle habits, and weight and adjusting for a range of dietary and lifestyle factors such as smoking status and physical activity. Results were consistent across all participants.

super food blueberries in a bowl

Their figures showed that high levels of anthocyanins, flavonoid polymers and flavonols — mainly found in blueberries, strawberries, apples, pears and oranges — had the greatest overall effect.

Every extra portion of fruits per day reduced the average weight of participants by 100 grams over a four-year period. In other words, eating five fruits per day can cut weight by around 1.2 pounds (0.5 kg) over the same period of time.

The study also suggests that not all calories should be treated the same and that certain types of food may actually prevent fat from being deposited in the body. And as we’ve talked about endlessly on FoodTribute, losing weight or preventing weight gain can significantly reduce the risk of diabetes, cancer, hypertension and cardiovascular disease.

Pear Juice

Monica Bertoia of the Department of Nutrition at Harvard T.H. Chan School of Public Health stated:

“Our results suggest that choosing high flavonoid fruits and vegetables, such as apples, pears, berries, and peppers, may help with weight control. These data may help to refine previous dietary recommendations for the prevention of obesity and its potential consequences. Losing even small amounts of weight can improve health.”

Not everyone is on-board with the new findings, however, as some British experts believe the results could be skewed by the fact that individuals who ate more fruit were generally healthier and more educated, making it harder to pinpoint the exact cause of their weight loss.

Norwegian blueberry superfood

Naveed Sattar, Professor of Metabolic Medicine at the University of Glasgow, argued:

“Consider the type of person who would eats lots of colorful fruit – you can imagine they may be more health conscious, better educated and lead healthy lifestyles in general. All this study says is that folk who tend to eat more fruit or veg, tend to put on less weight but whether it’s the foods they choose or their other behaviours, or both, that account for less weight, one cannot tell from this work.”

Nevertheless, the Harvard researchers say that their study, which was published in the British Medical Journal, “may help to refine previous dietary recommendations for the prevention of obesity and its potential consequences.”

Want More Content Like This?

Signup now and receive an update once I publish new content.

I agree to have my personal information transfered to MailChimp ( more information )

I will never give away, trade or sell your email address. You can unsubscribe at any time.

Diet & Health

Science Has Found The Best Way To Wash Pesticides Off Apples

Published

on

Apple on tree

Polishing an apple with your shirt might get rid of some dust and dirt, but removing the pesticides will require a little more work.

New research has found that washing apples with baking soda, the common yet miraculous household product, could be all you need to eliminate most of the residues on the surface of apples and other fruits.

Pesticides have long been used to increase crop yield, but rising concerns over their adverse effect on human health has many people talking. While the exact effects depend on the type of pesticides and the amount eaten, the World Health Organization says that certain pesticides could harm the developing nervous systems of fetuses and children.

A growing number of people have opted for organic food as way of avoiding the chemicals, but organic food usually command a price premium and there is no guarantee that pesticides were used. In fact, the organic, naturally-occurring pesticides that some organic farms use aren’t necessarily safer.

Washing has been and remains the standard practice used by both consumers and the food industry to remove pesticides, but some of the plant-protecting compounds that get absorbed by the skin of fruits and vegetables might be more resilient to current cleaning methods. To find the best method, Lili He, Assistant Professor at the ‎University of Massachusetts Amherst, and colleagues conducted a study in which they applied two common pesticides — the fungicide thiabendazole, which past research has shown can penetrate apple peels, and the insecticide phosmet — to organic Gala apples and then washed apples with three different liquids: tap water, a 1 percent baking soda/water solution, and a U.S.-EPA-approved commercial bleach solution often used on produce.

The baking soda solution proved the most effective at removing pesticides, eliminating 80 percent of the thiabendazole and 96 percent of the phosmet, respectively, after 12 and 15 minutes of the fruits being soaked. Plain tap water and the bleach solution were far less effective.

The different percentages are likely due to thiabendezole’s greater absorption into the apple. Mapping images showed that thiabendazole had penetrated up to 80 micrometers deep into the apples, while phosmet was detected at a depth of only 20 micrometers.

So, there you have it, if washing is your preferred method of removing pesticides off your fruits and vegetables, using a baking soda solution is the way to go. If all other options are to be considered, then peeling your produce is probably your best bet.

Want More Content Like This?

Signup now and receive an update once I publish new content.

I agree to have my personal information transfered to MailChimp ( more information )

I will never give away, trade or sell your email address. You can unsubscribe at any time.

Continue Reading

Diet & Health

You Binge Eat Because You’re Sleep-Deprived

Published

on

Woman caught eating food

There have been many studies correlating sleep deprivation with a wide range of health risks, including decrease in alertness and increased risk of heart disease, diabetes and high blood pressure. But what about a possible link with food cravings?

Researchers have long known that lack of sleep is associated with binge eating or just plain eating uncontrollably whenever and wherever, but a new study published in online journal Sleep suggests that the same chemical mechanism behind the munchies might be why sleep-deprived people not only feel hungrier, but also become buckle in the face of a big chocolate bar.

The study involved 14 volunteers aged 18 to 30, all of whom were first given four nights of either normal (8.5 hours) or interrupted sleep (4.5 hours) and then two meals and unrestricted access to all kind of snacks — both healthy (e.g., fruit and yogurt) and less-healthy options (e.g., chips and cake).

When the researchers monitored their endocannabinoid (eCB) levels, they found that those participants who had been sleep-deprived reported feeling hungrier and tended to eat the less-healthy snacks.

Moreover, they eat nearly double the fat and protein of the well-rested participants and exhibited an exaggerated cycle in their endocannabinoid levels, with an especially high level in the afternoon — around the same time they reported feeling the hungriest.

Endocannabinoids are chemicals that our bodies naturally create to play a part in such physiological processes as appetite, pain-sensation, mood, and memory. They also to activate the same receptors that get people high from consuming marijuana, explaining the temptation for food stemming from sleep deprivation.

Have you ever felt so tired as to almost feel high? Well, this might be the reason…

Scientists hope these findings will lead to further scientific discoveries on food cravings that would aid in the treatment and control of binge eating.

Want More Content Like This?

Signup now and receive an update once I publish new content.

I agree to have my personal information transfered to MailChimp ( more information )

I will never give away, trade or sell your email address. You can unsubscribe at any time.

Continue Reading

Diet & Health

Improve Your Gut Health By Eating Mangoes

Published

on

Fresh Mango

If you suffer from constipation, a mango might just be what the doctor ordered.

A new pilot study carried out by Texas A & M University and published in the the peer-reviewed journal Molecular Nutrition and Food Research found that mangoes contain a combination of polyphenols and fiber that is more effective than an equivalent amount of fiber powder in relieving constipation.

Susanne U. Mertens-Talcott, a corresponding author of the four-week study and an associate professor in the department of nutrition and food science at Texas A & M University, stated:

“Our findings suggest that mango offers an advantage over fiber supplements because of the bioactive polyphenols contained in mangos that helped reduce markers of inflammation and change the make-up of the microbiome, which includes trillions of bacteria and other microbes living in our digestive track. Fiber supplements and laxatives may aid in the treatment of constipation, but they may not fully address all symptoms, such as intestinal inflammation.”

Researchers took 36 adult men and women with chronic constipation and randomly divided them into two groups — a mango group that ate about 300 grams of mango a day (equivalent to about 2 cups or 1 mango) and a fiber group that incorporated the equivalent amount of fiber powder (1 teaspoon or 5 grams of dietary psyllium fiber supplement) into their daily diet.

A food questionnaire was then given to the participants to assess their food intake and ensure their eating habits remained consistent (i.e. equivalent amounts of calories, carbohydrates, fiber, protein and fat) and measures of constipation severity were taken at the beginning and end of four weeks.

Their analysis revealed that while both the mango and fiber groups improved over the course of the study, mangoes proved more effective in reducing the symptoms of constipation than fiber alone.

Mango supplementation significantly improved constipation status (e.g. stool frequency, consistency and shape), increased short chain fatty acids levels, which indicate improvement of intestinal microbial composition, and helped to reduce certain biomarkers of inflammation.

Mangoes have long been know to be a rich source of dietary fiber, but Texas A & M University’s study is possibly the only study ever to be dedicated to the efficacy of the tasty fruit at relieving constipation.

But as promising as these findings are, the researchers concluded that more research is needed to determine the exact mechanism behind the protective effect of mangoes in constipation and the role mango polyphenols may play in supporting the beneficial effects of fiber.

A mango day keeps your food moving smoothly and easily, right?

Want More Content Like This?

Signup now and receive an update once I publish new content.

I agree to have my personal information transfered to MailChimp ( more information )

I will never give away, trade or sell your email address. You can unsubscribe at any time.

Continue Reading

Copyright © 2015 FoodTribute, a TributeOne MG publication