Skip Breakfast, Get Fat
Skip Breakfast, Get Fat
But more meals, if smaller, could make you thinner, study finds
FRIDAY, July 11 (HealthDayNews) — It’s a prime piece of conventional wisdom: Eat right before you go to bed and you’ll get fat.
But new research suggests that late eaters are no more likely to be overweight than anyone else. It’s what you consume the rest of the day — especially in the morning — that counts.
Americans who regularly skip breakfast are 4.5 times more likely to be fat, researchers found. But, in good news for the nibblers among us, those who eat four or more meals a day are actually on the thinner side.
“”We tend to eat because of external cues instead of internal cues — we eat until the plate’s clean. If the plate has a lot less food on it, perhaps you’ll be eating less,”" says Ruth Kava, director of nutrition with the American Council on Science and Health.
Researchers launched their study because experts don’t fully understand how eating habits — such as the timing and frequency of meals — are tied to obesity, says study co-author Yunsheng Ma, an assistant professor of epidemiology at the University of Massachusetts Medical School.
The researchers examined a national cholesterol study that took place from 1994 to 1998. A total of 499 people reported five times a year on what they ate over 24 hours.
The findings of the study appear in the current issue of the American Journal of Epidemiology.
Ma and his colleagues found people who ate more than three times a day were about half as likely to be fat as those who ate three or fewer times a day. Ma suspects the difference may have something to do with fewer spikes in blood sugar levels among the frequent eaters.
Insulin levels go up when blood sugar rises, contributing to hunger and the buildup of fat, Ma says. Similar factors may be at work among those who frequently eat breakfast or dinner away from home, he says. The study found they were 4.5 times more likely to be fat.
Someone who eats breakfast at home might settle for a small, convenient meal, Kava says. “”But if you go out, there’s all kinds of tempting things like bacon and eggs and hash browns. Maybe you tend to indulge a little bit more. You don’t have to do the work or clean up.”"
And what about the link between skipping breakfast and tipping the scales?
“”You have not broken the fast soon enough to only need a moderate amount of calories,”" says Gail Frank, a professor of nutrition at California State University at Long Beach and a spokeswoman for the American Dietetic Association. “”You are starving. How does the normal person respond? They eat, and they keep eating to compensate.”"
As for the study’s rebuttal of the time-honored belief in the fattening properties of late-night meals, Ma says more research is needed to confirm that finding.
But it makes sense, Frank says, and counteracts the “”myth”" about the hazards of midnight munching.
The body continues digesting through the night, she says, even when people are asleep and not active. “”The body doesn’t know when the lights go off,”" she says.
SOURCES: Yunsheng Ma, Ph.D., assistant professor, epidemiology, University of Massachusetts Medical School, Worcester; Ruth Kava, Ph.D, R.D. director, nutrition, American Council on Science and Health, New York City; Gail Frank, DrPH, R.D., professor, nutrition, California State University at Long Beach, and spokeswoman, American Dietetic Association; July 1, 2003, American Journal of Epidemiology
Whole Grains Promote Healthy Weight
Bakers, Food makers and nutritionists are warning about the amazing popularity of the Atkins diet have a new tool in their fight against this food fad in a new study that reveals an inverse assocation between whole grains and weight gain.
It found that while women who ate a large amount of refined grain foods were more likely to be obese, those with the greatest whole grain consumption weighed less and are less likely to gain weight.
The study, published in November’s American Journal of Clinical Nutrition (vol 78, no 5, pp 920-927), investigated the relation between intake of dietary fibre and whole- or refined-grain products with weight gain over time.
They used a prospective cohort study on more than 74,000 US female nurses, aged 38-63 years in 1984 and free of known cardiovascular disease, cancer, and diabetes at baseline. Their dietary habits were assessed in 1984, 1986, 1990, and 1994 with validated food-frequency questionnaires.
Average weight, body mass index, long-term weight changes, and the odds ratio of developing obesity (BMI of 30) according to change in dietary intake were recorded.
The researchers from the Brigham and Women’s Hospital and Harvard Medical School found that women who consumed more whole grains consistently weighed less than women who consumed less whole grains.
Over 12 years, those with the greatest increase in intake of dietary fibre gained an average of 1.52 kg less than did those with the smallest increase in intake of dietary fibre independent of body weight at baseline and age.
Women in the highest quintile of dietary fibre intake had a 49 per cent lower risk of major weight gain than did women in the lowest quintile.
The team concludes that “”weight gain was inversely associated with the intake of high-fibre, whole-grain foods but positively related to the intake of refined-grain foods, which indicated the importance of distinguishing whole-grain products from refined-grain products to aid in weight control”".
Science Begins to Add Weight to CLA
The flurry of activity in CLA applications is being backed by a growing body of research to support the ingredient, particularly for its effects on weight loss. A review published in this month’s Journal of Nutrition supports conjugated linoleic acid’s action on weight management, concluding that it is at least in part due to regulation of glucose and fatty acid uptake and metabolism.
Conjugated linoleic acid is the common name of a group of fatty acids found in dairy products and meat. CLA isomers have been studied for their action on an impressive range of diseases, including cancer, atherosclerosis, obesity, and immune function. However as scientists begin to reveal their effects on reduction of body fat, food makers are increasingly looking at the ingredient for the valuable slimming market.
In Canada, where many of the patents for CLA are held, the dairy industry has long been studying the production of high-CLA milk. In Europe, a research centre in Ireland is studying the compound which could add significant value to its dairy industry, while in Italy, Techno Foods introduced a strawberry flavoured yoghurt naturally rich in CLA (conjugated linoleic acid) and omega-3 fatty acids this summer.
Specific CLA isomers have been shown to prevent the development of obesity in certain rodent and pig models and this has been attributed mainly to trans-10, cis-12 CLA, both in vivo and in vitro, write the University of North Carolina researchers in the review. However, CLA’s ability to modulate human obesity remains controversial because data from clinical trials using mixed isomers are conflicting.
In vitro studies by the team demonstrated that while trans-10, cis-12 CLA prevents triglyceride accumulation in human cells, cis-9, trans-11 CLA increases triglyceride content. The team concluded that the isomers’ regulation of glucose and metabolism must partly explain its mechanism on human fat.
The news is also good for supplement marketers who recently learned of research carried out by Cognis backing the long-term safety of its Tonalin CLA.