A good amount of research suggests that meal timing is important when trying to regulate metabolism (when our bodies make the energy and other molecules that it needs from the food we eat). A metabolic disease will occur when this process is disrupted. For example, diabetes. This causes the body to have either to much glucose (hyperglycemia) or too little insulin (hypoglycemia). 

Going untreated, both type 1 and type 2 diabetes can lead to high blood sugar, which can effect organs in the body – leading to complications, and increasing the risk of heart disease or stroke. Evidence also suggests that meal timing and frequency strongly influences our body weight too.

Meal frequency, overweight and obesity

Although, studies surrounding this are mixed many have highlighted that having a higher number of meals might be protective against overweight and obesity status in both childhood and adulthood.  Meals were defined as ”conventionally served on a plate – breakfast, lunch, tea dinner etc.” ; and individuals who had more meals (>3) had less of a chance of becoming overweight or obese.

Research has shown that individuals who have a higher number of meals;

1. Do more physical activity 
2. Are more likely to have a more nutritional well-balanced breakfast and snack
3. Are less likely to snack whilst watching television
4. Report less hunger and more fullness

Physical activity will increase our daily calorie use

Individuals (who were eating more meals) do more physical activity than individuals who are eating less, so those who are eating more, and doing much physical activity will use more energy.

This means they will be more likely to be able to maintain their weight, or even lose weight than the people doing less physical activity as they will be using less energy which may increase their chance of weight gain.

Nutritious well-balanced breakfast & meals

A well-balanced meal is one that delivers its energy slowly over a course of time. A well-balanced breakfast will deliver its energy slower over the morning, and may be better for appetite and blood sugar control.

A high carbohydrate and high GI (HCHG) breakfast vs. A high carbohydrate and low GI (HCLG) breakfast – resulted in the HCHG breakfast group having a higher blood glucose 120-min following the meal compared to the HCLG followed by a sudden drop. 

Figure 1. Blood Glucose Levels one and two hours after eating

A rapid fall in blood glucose levels – usually coincides with spontaneous feelings of hunger and meal initiation in humans – making it that more likely you will become hungry following a high carbohydrate hi GI breakfast/meal, causing you to feel hunger, and eat. 

Whereas, low-glycemic index foods will help your blood sugar over the period of the day, slowly increasing and falling after eating. Eating whole grain and lower GI foods instead of highly refined high GI foods, may help with appetite and may help prevent overeating.

Figure 2. List of high, medium and low hypoglycemic foods.

Snacking whilst watching television

Several studies have linked television (TV) watching to increases in food intake, and subsequent weight gain. One reason being because; emotional states are triggered via television, and may motivate us to eat.

Hunger and fullness

Hunger – typically initiates eating, whilst fullness (satiety) often stops us eating. These feelings can be influenced by our body and by the food that we eat.

In 1995, it was found that a high-carbohydrate food (yoghurt) was better at suppressing hunger than a high-fat food (yoghurt) – which lead the researcher to suggest in order to control hunger you should consume a low-fat, high-carbohydrate diet with a high fiber content.

How does fibre help to control hunger and the amount that we eat?

1. Fibre increases the amount we have to chew – which helps to reduce the amount of food we eat during the day; and increases the amount of hormones (CCK, GLP-1) but reduces ghrelin levels.

CCK– promotes the sensation of fullness

GLP-1 – delays gastric emptying and increases gastric volumes.

Ghrelin – ”The hunger hormone” – high amounts of this stimulate appetite and food intake

1. Fibre provides bulk and viscosity to our diet – fibre will take up a larger amount within our stomach & will be more abundant (filling our stomach more, than say fat/protein).

2. Fibre reduces stomach emptying into the small intestine – which means the food we eat will be within the stomach for longer, making us feel fuller for longer. GLP-1 is involved in delaying the emptying, which both fibre & more chewing increase. 

Starchy vegetables, fruits and legumes are good fibre sources. 

As we can see from the diagram below, we will only gain weight if we eat more calories than we use.

Figure 3. Weight loss, gain and maintenance equation

Conclusion

It may be beneficial to eat a higher number of meals to help prevent against obesity, overweight and in general weight gain. This will only work if you stay within your calorie requirement, making sure that the energy in (that you eat) equals the energy you use (physical activity, eating, daily moving etc.).

For example: if you need 2000 kilocalories per day to maintain weight –  you could have 4 meals of 500 kilocalories, or 5 meals of 400 kilocalories, and still maintain your weight.

Contact me today to find out how to calculate your daily energy needs & how I can help you stay within these requirements.

The post Meal frequency appeared first on LA Nutrition.

What are artificial sweeteners?

Artificial sweeteners act as a sugar substitute – providing a sweet-like taste to food products but containing significantly less energy (calories) than sugar.

Where can I find them?

Artificial sweeteners can be added to drinks, desserts, yogurts, cakes, ready meals, chewing gum, and toothpaste.

What are the benefits of artificial sweeteners?

Artificial sweeteners have been incorporated into food products for people who are wanting to cut down on sugar. They can be helpful when losing weight, and can help with avoiding tooth decay and cavities.

Are artificial sweeteners safe?

The European Food Safety Authority (EFSA) has approved the following sweeteners safe for use in the UK: acesulfame K, aspartame, saccharine, sorbitol, sucralose, stevia and xylitol. These names will be listed on the ingredient lists of many products as they are authorised substances which can be added to foods.

However, some people avoid consuming them due to the continued debate over the effects they have on the body. Some individuals report migraines and headaches when they consume artificial sweeteners (this could be due to a personal trigger).

Research has also indicated that consumption can affect gut microbial activity. A disruption within the gut microbial has been linked to gastrointestinal conditions (i.e. inflammatory bowel disease), and can affect immune responses and increase our risk of metabolic problems.

Safe Intake

As part of approving them as safe – the EFSA carry out risk assessments and set an Acceptable Daily Intake (ADI). ADI – estimated amount per kilogram of body weight that a person can consume, on average, everyday over a lifetime without risk.

Acesulfame-K –  9mg/kg body weight

Aspartame – 40mg/kg body weight

Saccharin – 5mg/kg body weight

Sucralose – 15mg/kg body weight

For example, a 150-pound person (68kg), 2,720mg of aspartame would be acceptable (highest amount deemed safe to consume). This level set makes it unlikely a diet of an individual will provide this level.

Conclusion

Artificial sweeteners aren’t bad they’re handy alternatives to lessen our sugar intake, and reduce our risk of tooth problems. Use artificial sweeteners moderately, definitely reach for the diet coke instead of full-fat coke to reduce sugar & calorie intake and reduce your risk of tooth decay and cavities.

The post Artificial Sweeteners appeared first on LA Nutrition.

🍐Carbohydrates … often get a bad rep … but they are the body’s preferred energy source!

Overview of carbohydrates; roles, sources & requirement

The body needs energy to keep warm, to grow, repair and even still requires energy when you’re asleep as your heart, lungs and organs all continue to work. Carbohydrates should make up 50-65% of your diet. They should come from complex carbohydrates (fibre-rich, whole grain products with the appropriate amount of starchy carbs) because Whole Grain carbohydrates contain a higher amount of fibre, vitamins and minerals than white refined carbohydrates, which are stripped of their fibre, vitamins and minerals during production.

Starchy products: potatoes, rice, noodles, pasta, bread, oats, cous cous, bagels etc.
Fibrous foods: Wholegrain breakfast cereals, wholewheat pasta, wholegrain bread and oats, pears, oranges, brocolli, carrots, sweetcorn, peas, beans and pulses, potatoes with skin!

Naturally occurring sugar from fruits, vegetables, milk and milk products are fine, .. but watch out for the added sugar in foods – those found in processed foods (ice cream, biscuits, cakes & sugar sweetened drinks) as they have a high amount of calories and offer very little or no essential nutrients!

🥑Your body definitely needs … FAT!

Overview of fats: role, types and sources

Dietary fats give your body energy, protect organs, help to keep your body insulated and warm, and support cell growth. They also are required to  absorb fat-soluble vitamins (A, D, E and K – all required for different functions) and produce important hormones, which are involved in reproduction, growth & maintenance and steroid hormones.

All fats contain 9 kilocalories per gram

!!! This is more than double the amount of kilocalories than protein and carbohydrate (4 kilocalories per gram) !!!

So for the same size serving of fat (10g) as 10g of protein or carbohydrate, you will get more calories!!! (Beware if dieting & watching calories).

4 types of dietary fats – Saturated, Trans, Polyunsaturated and Monounsaturated.

Saturated and Trans Fatty Acids – are the ‘’bad’’ fats, as they raise cholesterol levels, increasing your risk of heart disease and stroke. Monounsaturated and Polyunsaturated – ‘’good’’ fats – which lower ‘’bad’’ cholesterol in the blood, and lower your risk of heart disease and stroke.

Men should have no more than 30g of saturated fat per day (aged 19-64), and women no more than 20g of saturated per day (aged 19-64). Try to opt for unsaturated sources of fat where possible.

 

 

The post Macronutrients … The Basics appeared first on LA Nutrition.

The post Diet Quality – What is it? Is it important? appeared first on LA Nutrition.