Nutritionism

Yoga Journal has a great article this month about people’s fear of different food groups, such as fat and carbs. Because the media is constantly publishing studies that support the latest fad diets, Americans have become confused about what to eat. In his book In Defense of Food, Michael Pollan called this phenomenon “nutritionism”: instead of seeing an apple an as apple, we’re now seeing it in terms of a conglomeration of carbs, fiber, and sugar. Instead of seeing pizza as pizza, we’re seeing it as carbs, fat, and protein. As a result, many of us are afraid to eat entire food groups–many people have given up entire macronutrient food groups (carbs, fat, protein).

The healthiest is a mixed diet filled all three macronutrient groups. Have you noticed you don’t feel well when you eat lots of carbs? Eat less–but don’t give them up entirely. Does lots of fat make you feel sluggish? Eat less–but eat some, your body needs it. For the majority of people, a balance between good fats, lean, protein, whole grains, and fruits and vegetables will ensure quality health for life. Listen to your body–not the media–to determine what you’re craving and what the ideal balance of those food groups is for you.

Low-fat diets lose again

This week, the New England Journal of Medicine released a report suggesting that low-carb and Mediterranean-style diets may be more effective than low-fat, calorie-constricted diets. The study was conducted on 322 moderately obese adults over a two-year period. It was funded, in part, by the Robert C. and Veronica Atkins Foundation. All participants had access to nutrition counseling, during which they were counseled to eat the highest quality versions of permissable foods.

I’m not surprised by these results. So many studies over the past five years have repeatedly proven that low-fat diets simply don’t work in the long term. Our bodies need fat, especially ‘good’ fats from nuts, seeds, avocado, etc. This is where the Mediterranean diet comes in–it’s chock full of healthy fats, whole grains, and lean meat such as fish. Likewise, some people’s bodies don’t need a lot of carbohydrates. Many people following strict low-fat diets turn to refined breads, pastas, rice, etc. because they are low in calories and in fat. If their bodies aren’t programmed to need as many carbs, though, this is turned into fat.

So those who don’t do well on a low fat diet may need more fat, less carbs, or a combination thereof.

Also note that some people who do very well (lots of energy, lots of weight loss from the belly area) on a lower carb diet may be sensitive or allergic to a grain they were previously eating, such as wheat. Consuming allergens causes inflammation, fatigue etc.–so if you’re tired and bloated and that is cured by a lower carb diet, that may be the reason. To discover if allergens are the culprit, you should do a two-week elimination diet. Contact me for more details.

Update: Check out what Gary Taubes (author of Good Calories, Bad Calories and New York Times columnist) had to say about the study.  He argues that the study says less about good weight loss plans and more about traditional theories around saturated fat being bad for you.

Upon rising: eat

Recently, the University of Minnesota released a study showing that adolescents who eat breakfast tend to have a lower Body Mass Index (BMI) than those who do not. Over the course of five years, researchers tracked the eating habits of over 2,200 teens, using questionnaires to monitor their overall food intake as well as the frequency of their morning meals. While the study could not determine why regularly eating breakfast was tied to a lower BMI, the relationship between these two factors was clear.

Many of my clients skip breakfast, either because they are too busy or trying to conserve calories to lose weight. Many others eat breakfast, but it tends to be bagels or donuts and coffee, eaten on the way to work. One of the first things I do with new clients is work with them to find a healthy, filling breakfast that is appropriate their lifestyle, tastes, and body type.

What are the key ingredients of a good breakfast?

• Contains a mix of protein, fat, and healthy carbohydrates (such as whole grains). The protein and fat will make you feel more satisfied and full; whole grain carbohydrates will provide long-lasting energy.

• Contains fiber, which can help regulate blood sugar levels, make you feel fuller throughout the day, and promote intestinal health.

Examples of healthy, filling breakfasts:

• Steel-cut oatmeal with chopped almonds, agave nectar, and cinnamon. (If you don’t have steel-cut oatmeal, rolled oats are fine; just try to stay away from quick-cook or instant oatmeal, which are heavily processed). For added fiber, try adding a teaspoon of ground flaxseed.

• Sprouted grain toast with 100% natural peanut or almond butter. (Make sure the nut butter only contains the nut and salt, if desired. Oftentimes they can contain oil and sugar).

• Scrambled eggs (organic, preferably) with half of a whole wheat or multi-grain bagel.

• Greek yogurt (contains more protein than regular yogurt) with fresh fruit and ground flaxseed.

Try to eat breakfast as early in the day as possible.–your first meal of the day signals to your body to jump-start your metabolism. Also try to eat slowly and, if possible, sitting down and relaxed.