The Dieter's Dilemma Part 2: Sabotage Secrets Revealed

If you think that the fabulous figures of Eva Mendes, Scarlett Johansson, Bar Rafaeli, Adriana Lima or Megan Fox are not attainable, think again. I can't promise you the cover of Sports Illustrated or the Victoria's Secret catalog, but I can promise that many of your weight problems are not your fault!

Some scientists and researchers believe that many of the health problems of today are caused by our departure from the hunter-gatherer diet, which consisted of nuts, seeds, berries, wild greens, roots, fruits, fish, fowl and game. This is a fascinating theory and I agree with the premise that natural, unprocessed foods are always the best choices.

Go Green and Lean with Grass-Fed

One serious sabotage agent of our diets is the switch from grass-fed beef to grain-fed. Researchers have found that grass-fed beef contains two newly discovered "good" fats and more beta carotene, vitamin E and folic acid. These health benefits decline significantly with even three months of grain feeding, even if the grain is organic. Cattle that eat grass and live a "pastoral" life in the pasture produce beef and milk that is rich in conjugated linoleic acid (CLA). Corn-fed beef has no CLA at all. CLA is also a powerful aid in the prevention and treatment of obesity. With the motive of saving money (corn is really inexpensive) at the expense of health, we are now in the midst of an obesity epidemic. Grass-fed meat is rich in CLA, which decreases body fat, especially in the area of the abdomen. My favorite is from the Stannard Farm in the beautiful rolling hills of Benson, VT. Here the cows enjoy the pure Vermont air and water and spend their lives eating the rich, emerald-green grass that helps give Vermont its nickname of the Green Mountain State. For more information, visit Bob and his farm online at www.vermontnaturalbeef.com.

Frankenfoods

To be healthy and maintain normal weight, we need all of the food groups -- but not those that come from the laboratory.

Speaking of the laboratory, it was here that one of the greatest diet sabotages known to humankind was created: high-fructose corn syrup (HFCS). As you will discover, HFCS has a direct impact on the appetite, directly contributing to overeating. The introduction of this highly glycemic sweetener in the 1970s has, in my opinion, a direct corollary to the rise in obesity in both children and adults. Prior to the 1970s, popular soda drinks such as Coke and Pepsi were made with pure cane sugar. The average bottle of soda was six ounces. In the ensuing decades as we and our meals have become "super-sized," an average can or bottle of soda holds 12 ounces and a large soda can contain 32 ounces or more.

HFCS is used in a tremendous variety of products because it is significantly cheaper than cane sugar. Many nutritionists and experts believe a host of serious health problems are arising from the use of this cheap, plentiful, pro-inflammatory substance. And this is just the tip of the iceberg.

The April 2004 issue of the American Journal of Clinical Nutrition reported that the consumption of HFCS increased 1,000% between 1970 and 1990, far exceeding the changes in intake of any other food or food group. HFCS now represents 40% of caloric sweeteners added to foods and beverages and is the sole caloric sweetener in most soft drinks in the United States. Sweetened beverages (and they are ubiquitous--even in the health food store) set us up for caloric over-consumption.

Weight Gain and Wrinkles

According to the December 2005 issue of Alternative Medicine Review, fructose promotes the formation of toxic advanced glycation end-products (AGEs). This is the glycation I often write about, which degrades the collagen in our skin, resulting in deep wrinkles, and which is implicated in the complications of diabetes and in the development of atherosclerosis. In addition, excessive fructose consumption may be responsible in part for the increasing prevalence of obesity, diabetes mellitus and non-alcoholic fatty liver disease.

High-Fructose Corn Syrup--Upsetting the Appetite Applecart

When we consume simple sugars such as HFCS, we are causing an immediate pro-inflammatory spike in our blood sugar. Unlike glucose, however, fructose does not stimulate insulin secretion or enhance leptin production--key hormones that regulate the appetite. Because insulin and leptin act as signals to the brain for the regulation of food intake and body weight, the ability of fructose to bypass these mechanisms may contribute to overeating. In short, the body's natural checks and balances are thrown out of balance. Fructose bypasses the natural mechanisms that prevent overeating and actually makes the body think it is still hungry -- even after eating a large meal.

This is because the digestive and absorptive processes for glucose and fructose are different. Also, when we consume large amounts of fructose, which is basically an unregulated source of fuel for the liver, it is converted to both fat and cholesterol. Fructose also significantly raises triglycerides. As Perricone readers know, I am no advocate of sugar--in fact, sugar is toxic. But the effects of fructose, particularly in the form of high-fructose corn syrup, are an even more significant cause for alarm. (I am not talking about the naturally occurring fructose found in fresh fruit.)

If you find that your attempts to eat less are continually being sabotaged, look closely at all of the foods in your cupboard and refrigerator. Chances are, if it is a processed food, HFCS is a key ingredient. And if that is the case, you now have a sterling opportunity to permanently eliminate a key contributor to the dieter's dilemma.

As an active researcher, I welcome your comments and suggestions.

 

 

Comments

[DrCharlesMartin]

Very interesting article. Thank you for pointing out that type 2 diabetes is now epidemic in the U.S. as well as many other developed nations. We need to do everything possible to slow this alarming trend, starting with healthy eating and physical activity.

We write extensively about related issues at http://dentistryfordiabetics.com/blog, especially the links between elevated blood sugar and gum disease that can interfere with diabetes control and significantly increase risk of serious health events such as heart attack, stroke and blindness.

- Charles Martin, DDS
Founder, Dentistry For Diabetics

[Cornrefiner]

Dr. Barry Popkin, one of the authors of the claims made in the April 2004 issue of the American Journal of Clinical Nutrition stated in an article posted today (http://www.foodnavigator-usa.com/Financial-Industry/Fructose-in-the-firing-line) that “We were wrong in our speculations on high fructose corn syrup about their link to weight.”

We commend Dr. Popkin for having the integrity to acknowledge the science: high fructose corn syrup and sugar are handled the same by the body. There is no reason to single out high fructose corn syrup, or suggest on product labels or in the press that other caloric sweeteners are healthier.

The American Medical Association in June 2008 helped put to rest misunderstandings about this sweetener and obesity, stating that “high fructose syrup does not appear to contribute to obesity more than other caloric sweeteners.”

According to the American Dietetic Association, “high fructose corn syrup…is nutritionally equivalent to sucrose. Once absorbed into the blood stream, the two sweeteners are indistinguishable.”

Consumers can see the latest research and learn more about high fructose corn syrup at www.SweetSurprise.com.

Audrae Erickson
President
Corn Refiners Association

[JulieMPHRD]

As a registered dietitian and consultant to the food and beverage industry I would like to comment on this article. I agree that choosing natural foods and plenty of fruits and vegetables as part of a balanced diet is an important first step toward a healthier way of life. I also want to remind readers that simply eliminating one ingedient such as high fructose corn syrup does not eliminate the need to budget calories and physical activity. HFCS has been deemed a safe ingredient by the FDA and is backed by the American Dietetic Association as well. Let's remember Americans get added sugar from a lot of places. Soda, sports drinks, sweetened waters and energy drinks contribute just 5.5% of the calories in the average American diet. That means that nearly 95% of our calories come from other foods. We, as a society, need to stop choosing one culprit in the fight against obesity and re-focus the population on the big picture! Choosing foods in moderation is the key to maintain a healthy caloric intake, weight and lifestyle. Eliminating the foods that many people enjoy creates a diet that is likely to be unsuccesful in the long run.
Julie Feldman MPH RD

[RMankovitz]

Great post, Nick.

Regarding HFCS, here is a heads-up on agave "nectar". Research is pointing in the direction that it is a very high fructose health food fraud.

Agave “nectar” is typically not made from the sap of the yucca or agave plant but from the starch of the root. The starch is subject to an enzymatic and chemical process that converts it into a fructose-rich syrup—anywhere from 70 percent fructose and higher according to the agave nectar chemical profiles posted on agave nectar websites. That’s right, the refined fructose in agave nectar is much more concentrated than the fructose in HFCS! For comparison, the high fructose corn syrup used in sodas is 55 percent refined fructose.

Saponins found in many varieties of agave plants are toxic steroid derivatives, capable of disrupting red blood cells and producing diarrhea and vomiting, to be avoided during pregnancy or breastfeeding because they might cause or contribute to miscarriage by stimulating blood flow to the uterus.

While high fructose agave syrup won’t spike your blood glucose levels, the fructose in it may cause mineral depletion, liver inflammation, hardening of the arteries, insulin resistance leading to diabetes, high blood pressure, cardiovascular disease and obesity.

For more research and references concerning this Frankensugar, and why high levels of concentrated fructose may be more damaging to the body than sugar, see:

http://www.westonaprice.org/modernfood/HFCSAgave.pdf

Roy Mankovitz, Director
http://www.MontecitoWellness.com

[American04]

Are problem is too much cheap and easily available food. We no longer have to hunt for our food, where calories are spent trying to find it or kill it.