High Protein Intake Promotes Thermogenesis
Many studies support the high protein diets advocated by Atkins and the South Beach plan. New information suggests that high protein intake triggers an increase in heat-producing chemicals known as uncoupling proteins (UCPs). UCPs increase metabolic rate (calorie burning), making it easier to lose weight. This study used rats as subjects, but similar findings have been found in humans. (Eur J Nutr, published online, Dec. 2004)
Replace Simple Sugars with Whole Grains
For many of us, it's obvious that consuming simple sugars results in fat storage. UMass researchers confirmed the obvious, finding that those who consume simple, high-glycemic carbs had higher body mass indexes than those who consume complex carbohydrates. (Am J Epidemiol, 161: 359-367, 2005)
So ditch the simple sugars (any form of sugar, white flour, and some fruits) and add whole grains into the diet. Whole grains tend to have higher protein content and higher fiber content, both of which slow digestion, preventing sharp increases in insulin levels. Insulin leads to fat storage (except post-workout) so you should be trying to control your insulin levels. Whole grains also leave you feeling fuller after a meal. (Am J Clin Nutr, 80: 1237-1245, 2004)
Eat Fish to Prevent Senility
Another new study demonstrates the brain-protective power of fish oils. If you can't tolerate eating fish, and some people can't, get some fish oil capsules and take 4 to 24 a day (more for blood sugar control and reduction of inflammation).
From CBS/WebMD:
(WebMD) Fish really is brain food after all, according to a new study, which shows eating fish can slow the mental decline associated with aging.
The results show that eating fish at least once a week slowed the rate of mental or cognitive decline in elderly people by 10 percent to 13 percent per year.
"That rate of reduction is equivalent to being three to four years younger in age," write researcher Martha Clare Morris, ScD, of Rush University Medical Center, Chicago, and colleagues in the Archives of Neurology.
Their findings were released online today in advance of the scheduled December publication date in the journal.
Researchers attribute the protective effects of fish on the brain to omega-3 fatty acids. Fish, especially oily types like salmon and tuna, are a rich source of omega-3 fatty acids, which are essential for brain development and normal brain functioning.
Eating fish regularly has already been linked to a lower risk of dementia and stroke, and some animal studies show that at least one type of omega-3 fatty acid known as DHA (docosahexaenoic acid) plays an important role in memory performance during aging.
Fish Slows Mental Decline
In the study, researchers looked at the relationship between fish consumption and age-related cognitive decline in more than 4,000 participants aged 65 and over in the ongoing Chicago Health and Aging Project.
Researchers interviewed the participants every three years and assessed their mental function as well as their diets.
After more than six years of follow up, researchers found that the more fish people ate, the slower their rate of mental decline.
People who ate fish at least once a week experienced a 10%-13% lower rate of cognitive decline than those who ate fish less frequently.
Researchers say these protective benefits of fish persisted even after adjusting for other dietary factors, such as fruit and vegetable consumption.
"This study suggests that eating one or more fish meals per week may protect against cognitive decline associated with older age," write the researchers. "More precise studies of the different dietary constituents of fish should help to understand the nature of the association."
Sources: Morris, M. Archives of Neurology, Oct. 10, 2005 online edition; vol 62.
News release, American Medical Association.
Story by Jennifer Warner
Reviewed by Louise Chang, MD
© 2005, WebMD Inc. All rights reserved.
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