Waistlines grow with carb addiction: Researchers Show

Carb addiction is real, according to researchers who fear that by taking fat out of snacks, food producers are replacing it with more carbohydrates and making them even more addictive.

Addiction to high glycemic index (GI) foods - which includes white bread, white bagels, white rice and breakfast cereals - is playing a key role in why people are getting fatter, researchers from New Zealand say.

The glycemic index is a measure of how fast and by how much a food raises blood sugar and insulin levels.

"GI may be the element of food that, like nicotine in cigarettes, predicts its addictive potential," the researchers write in the journal, Medical Hypotheses.

But the focus is on getting fat out of food. Often a food's carb content increases as a result.

If their hypothesis is right, "these foods may be more reinforcing of overeating behaviour than those they have replaced," the researchers say.

In 2004, nearly seven million Canadian adults were overweight, and another 4.5 million were obese. Obesity among adults has nearly doubled since 1978, to 23 per cent in 2004. Despite a drum beat of bad news about the health risks, the numbers are rising.

"We always talk about people making poor choices and not sticking to their diets and not following Canada's food guide," says Dr. Arya Sharma, professor of medicine and chair for cardiovascular obesity research and management at the University of Alberta in Edmonton.

"Part of what makes it so difficult are these addictive type behaviours. When people have a problem with mood, when they have a problem with stress or boredom, turning to food for comfort or reward makes a lot of sense."

Imaging studies show highly palatable foods stimulate the same parts of the brain as cocaine and other drugs of abuse. When addicts come off their drug of use, they often transfer those addictions to food, Sharma says.

The idea that "one of the biggest drivers of the obesity epidemic is in fact emotional eating and food addiction is something that I believe is under appreciated," she says.

This week, food addiction researchers are meeting in Houston to create public awareness and develop guidelines to identify foods that cause obsessive, uncontrollable cravings.

Some want food addiction included in the Diagnostic and Statistical Manual of Mental Disorders, psychiatry's official guidebook of mental illnesses. The next edition is due out in 2012.

Researchers say people with addictive eating behaviours exhibit the classic features of addiction: They "use" more over time, they use to avoid unpleasant feelings, they eat more than they intend to, they fail in repeated attempts to cut down, and they overeat despite "negative consequences." A key feature is loss of control.

Dr. Simon Thornley, public health medicine registrar for the Auckland Regional Public Health Service, and his colleagues say the idea that rapidly digested carbs are particularly addictive parallels what is known about nicotine dependency.

Unlike nicotine patches or gum, a cigarette provides "the ultimate in fast delivery," with peak concentrations hitting the smoker's central nervous system within seconds of inhaling.

The same holds for refined, high-starch carbohydrates, the researchers say: A doughnut causes blood glucose levels to shoot up faster than eating low-glycemic carbs such as broccoli. People get a burst of energy, but soon after feel sluggish and hungry again. What's more, high-glycemic foods drive up the production of insulin, which tells the body to make and store fat.

Changing the way foods such as breads and cereals are processed could lead to significant public health gains, the researchers say.

© Copyright (c) The Calgary Herald

How Protein helps your weight loss

Our bodies need protein to build strong bones, muscles, skin, and cells. Because we can't store protein in our bodies the way we can store carbohydrates, we need to make sure we eat enough protein every day. But is all protein created equal?

Alexa Schmitt, RD, a clinical nutritionist at Massachusetts General Hospital, says that what makes a protein "good" or "bad" is its saturated fat content. Proteins that are high in saturated fats can raise your cholesterol level, which in turn puts you at higher risk for heart disease. Most adults need to eat 40 to 65 grams of protein each day. And though most Americans already eat more protein than they need, we don't necessarily eat enough of the "good" protein. So how can we make smart choices about which sources of protein to choose?

Good Sources of Protein 
Here are a variety of protein choices you probably encounter every day:

• Meats. Schmitt says that salami, steak, and chicken with skin are meats that are high in protein but also high in saturated fat. A six-ounce steak, for instance, has almost all the protein you need for one day, but that same steak has nearly 75 percent of your daily saturated fat intake. Does this mean you have to give up your Italian sub sandwiches or Philly cheesesteaks? Not necessarily. Schmitt recommends moderation: "Try to eat these meats only once or twice a week," she says.
• Lean meats. Luckily, there are also leaner choices for die-hard meat eaters. Chicken, turkey, fish, and beef that is 95 percent lean are still high in protein but have less fat, especially the saturated fats that can lead to high blood pressure and high cholesterol.
• Soy. Schmitt says that soy proteins are rich in protein and low in saturated fats. She recommends edamame (baby soybeans) and vegetarian meat alternatives such as soy nuggets and veggie burgers. Look for these in the refrigerator case at your local supermarket. Edamame is usually served lightly boiled and salted, often as a part of Japanese and Chinese cuisine. If you don't have an Asian specialty market near you, check the freezer section of conventional supermarkets, which sometimes carry edamame.
• Beans, legumes, and nuts. All varieties of beans are good sources of protein and low in saturated fats, Schmitt says. Chickpeas, or garbanzo beans, taste delicious on salads or in hummus, a low-fat dip. Spicy vegetarian chili recipes can be a flavorful alternative to traditional chili. Legumes such as dried peas and lentils can also be used in chili and stews. And nuts, when eaten in moderation, are another good source of protein that is not high in fat.
• Dairy. Dairy products are often overlooked as sources of protein, but they are certainly worth mentioning, says Schmitt. Some dairy products are higher in saturated fat than others. She recommends the low-fat versions of cottage cheese, Greek-style yogurt, and ricotta cheese, not only because of their value as a protein source but because they also make an easy and convenient snack.

In addition to choosing good sources of protein, it can also be useful to plan your meals ahead of time. Advance planning can help you identify the foods that you tend to eat too much of, allowing you to make better substitutions beforehand.

Things to Remember 
When choosing protein sources, remember that while you might get the same amount of protein from high- and low-fat options, you run the risk of increasing your blood pressure and cholesterol levels by choosing sources with a higher fat content. Consider leaner cuts of meats and getting more of your daily protein from plant sources to protect your heart.

For more information on how healthy protein can help your diet success, visit www.changingsizes.com.