Tag Archives: nutrition

BigBang, Environs

Circadian Rhythm in Vegetables

The vegetables you eat may be better for you based on how and when they are exposed to light. Just as animals adhere to circadian rhythms, research shows that some plants may generate different levels of healthy nutritional metabolites based the light cycle as well.

From ars technica:

When you buy vegetables at the grocery store, they are usually still alive. When you lock your cabbage and carrots in the dark recess of the refrigerator vegetable drawer, they are still alive. They continue to metabolize while we wait to cook them.

Why should we care? Well, plants that are alive adjust to the conditions surrounding them. Researchers at Rice University have shown that some plants have circadian rhythms, adjusting their production of certain chemicals based on their exposure to light and dark cycles. Understanding and exploiting these rhythms could help us maximize the nutritional value of the vegetables we eat.

According to Janet Braam, a professor of biochemistry at Rice, her team’s initial research looked at how Arabidopsis, a common plant model for scientists, responded to light cycles. “It adjusts its defense hormones before the time of day when insects attack,” Braam said. Arabidopsis is in the same plant family as the cruciforous vegetables—broccoli, cabbage, and kale—so Braam and her colleagues decided to look for a similar light response in our foods.

They bought some grocery store cabbage and brought it back to the lab so they could subject the cabbage to the same tests they gave their model plant, which involved offering up living, leafy vegetables to a horde of hungry caterpillars. First, half the cabbages were exposed to a normal light and dark cycle, the same schedule as the caterpillars, while the other half were exposed to the opposite light cycle.

The caterpillars tend to feed in the late afternoon, according to Braam, so the light signals the plants to increase production of glucosinolates, a chemical that the insects don’t like. The study found that cabbages that adjusted to the normal light cycle had far less insect damage than the jet-lagged cabbages.

While it’s cool to know that cabbages are still metabolizing away and responding to light stimulus days after harvest, Braam said that this process could affect the nutritional value of the cabbage. “We eat cabbage, in part, because these glucosinolates are anti-cancer compounds,” Braam said.

Glucosinolates are only found in the cruciform vegetable family, but the Rice team wanted to see if other vegetables demonstrated similar circadian rhythms. They tested spinach, lettuce, zucchini, blueberries, carrots, and sweet potatoes. “Luckily, our caterpillar isn’t picky,” Braam said. “It’ll eat just about anything.”

Just like with the cabbage, the caterpillars ate far less of the vegetables trained on the normal light schedule. Even the fruits and roots increased production of some kind of anti-insect compound in response to light stimulus.

Metabolites affected by circadian rhythms could include vitamins and antioxidants. The Rice team is planning follow-up research to begin exploring how the cycling phenomenon affects known nutrients and if the magnitude of the shifts are large enough to have an impact on our diets. “We’ve uncovered some very basic stimuli, but we haven’t yet figured out how to amplify that for human nutrition,” Braam said.

Read the entire article here.

Environs

Your Weekly Groceries

Photographer Peter Menzel traveled to over 20 countries to compile his culinary atlas Hungry Planet. But this is no ordinary cookbook or trove of local delicacies. The book is a visual catalog of a family’s average weekly grocery shopping.

It is both enlightening and sobering to see the nutritional inventory of a Western family juxtaposed with that of a sub-Saharan African family. It puts into perspective the internal debate within the United States of the 1 percent versus the 99 percent. Those of us lucky enough to have been born in one of the world’s richer nations, even though we may be part of the 99 percent are still truly in the group of haves, rather than the have-nots.

For more on Menzel’s book jump over to Amazon.

The Melander family from Bargteheide, Germany, who spend around £320 [$480] on a week’s worth of food.

 

The Aboubakar family from Darfur, Sudan, in the Breidjing refugee camp in Chad. Their weekly food, which feeds six people, costs 79p [$1.19].

 

The Revis family from Raleigh in North Carolina. Their weekly shopping costs £219 [$328.50].

 

The Namgay family from Shingkhey, Bhutan, with a week’s worth of food that costs them around £3.20 [$4.80].

Images courtesy of Peter Menzel /Barcroft Media.

BigBang

Chocolate for the Soul and Mind (But Not Body)

Hot on the heels of the recent research finding that the Mediterranean diet improves heart health, come news that choc-a-holics the world over have been anxiously awaiting — chocolate improves brain function.

Researchers have found that chocolate rich in compounds known as flavanols can improve cognitive function. Now, before you rush out the door to visit the local grocery store to purchase a mountain of Mars bars (perhaps not coincidentally, Mars, Inc., partly funded the research study), Godiva pralines, Cadbury flakes or a slab of Dove, take note that all chocolate is not created equally. Flavanols tend to be found in highest concentrations in raw cocoa. In fact, during the process of making most chocolate, including the dark kind, most flavanols tend to be removed or destroyed. Perhaps the silver lining here is that to replicate the dose of flavanols found to have a positive effect on brain function, you would have to eat around 20 bars of chocolate per day for several months. This may be good news for your brain, but not your waistline!

[div class=attrib]From Scientific American:[end-div]

It’s news chocolate lovers have been craving: raw cocoa may be packed with brain-boosting compounds. Researchers at the University of L’Aquila in Italy, with scientists from Mars, Inc., and their colleagues published findings last September that suggest cognitive function in the elderly is improved by ingesting high levels of natural compounds found in cocoa called flavanols. The study included 90 individuals with mild cognitive impairment, a precursor to Alzheimer’s disease. Subjects who drank a cocoa beverage containing either moderate or high levels of flavanols daily for eight weeks demonstrated greater cognitive function than those who consumed low levels of flavanols on three separate tests that measured factors that included verbal fluency, visual searching and attention.

Exactly how cocoa causes these changes is still unknown, but emerging research points to one flavanol in particular: (-)-epicatechin, pronounced “minus epicatechin.” Its name signifies its structure, differentiating it from other catechins, organic compounds highly abundant in cocoa and present in apples, wine and tea. The graph below shows how (-)-epicatechin fits into the world of brain-altering food molecules. Other studies suggest that the compound supports increased circulation and the growth of blood vessels, which could explain improvements in cognition, because better blood flow would bring the brain more oxygen and improve its function.

Animal research has already demonstrated how pure (-)-epicatechin enhances memory. Findings published last October in the Journal of Experimental Biology note that snails can remember a trained task—such as holding their breath in deoxygenated water—for more than a day when given (-)-epicatechin but for less than three hours without the flavanol. Salk Institute neuroscientist Fred Gage and his colleagues found previously that (-)-epicatechin improves spatial memory and increases vasculature in mice. “It’s amazing that a single dietary change could have such profound effects on behavior,” Gage says. If further research confirms the compound’s cognitive effects, flavanol supplements—or raw cocoa beans—could be just what the doctor ordered.

So, Can We Binge on Chocolate Now?

Nope, sorry. A food’s origin, processing, storage and preparation can each alter its chemical composition. As a result, it is nearly impossible to predict which flavanols—and how many—remain in your bonbon or cup of tea. Tragically for chocoholics, most methods of processing cocoa remove many of the flavanols found in the raw plant. Even dark chocolate, touted as the “healthy” option, can be treated such that the cocoa darkens while flavanols are stripped.

Researchers are only beginning to establish standards for measuring flavanol content in chocolate. A typical one and a half ounce chocolate bar might contain about 50 milligrams of flavanols, which means you would need to consume 10 to 20 bars daily to approach the flavanol levels used in the University of L’Aquila study. At that point, the sugars and fats in these sweet confections would probably outweigh any possible brain benefits. Mars Botanical nutritionist and toxicologist Catherine Kwik-Uribe, an author on the University of L’Aquila study, says, “There’s now even more reasons to enjoy tea, apples and chocolate. But diversity and variety in your diet remain key.”

[div class=attrib]Read the entire article after the jump.[end-div]

[div class=attrib]Image courtesy of Google Search.[end-div]

Environs

Engineering Your Food Addiction

Fast food, snack foods and all manner of processed foods are a multi-billion dollar global industry. So, it’s no surprise that companies collectively spend $100s of millions each year to perfect the perfect bite. Importantly, part of this perfection (for the businesses) is to ensure that you keep coming back for more.

By all accounts the “cheeto” is as close to processed-food-addiction-heaven as we can get — so far. It has just the right amount of salt (too much) and fat (too much), crunchiness, and something known as vanishing caloric density (melts in the mouth at the optimum rate). Aesthetically sad, but scientifically true.

[div class=attrib]From the New York Times:[end-div]

On the evening of April 8, 1999, a long line of Town Cars and taxis pulled up to the Minneapolis headquarters of Pillsbury and discharged 11 men who controlled America’s largest food companies. Nestlé was in attendance, as were Kraft and Nabisco, General Mills and Procter & Gamble, Coca-Cola and Mars. Rivals any other day, the C.E.O.’s and company presidents had come together for a rare, private meeting. On the agenda was one item: the emerging obesity epidemic and how to deal with it. While the atmosphere was cordial, the men assembled were hardly friends. Their stature was defined by their skill in fighting one another for what they called “stomach share” — the amount of digestive space that any one company’s brand can grab from the competition.

James Behnke, a 55-year-old executive at Pillsbury, greeted the men as they arrived. He was anxious but also hopeful about the plan that he and a few other food-company executives had devised to engage the C.E.O.’s on America’s growing weight problem. “We were very concerned, and rightfully so, that obesity was becoming a major issue,” Behnke recalled. “People were starting to talk about sugar taxes, and there was a lot of pressure on food companies.” Getting the company chiefs in the same room to talk about anything, much less a sensitive issue like this, was a tricky business, so Behnke and his fellow organizers had scripted the meeting carefully, honing the message to its barest essentials. “C.E.O.’s in the food industry are typically not technical guys, and they’re uncomfortable going to meetings where technical people talk in technical terms about technical things,” Behnke said. “They don’t want to be embarrassed. They don’t want to make commitments. They want to maintain their aloofness and autonomy.”

A chemist by training with a doctoral degree in food science, Behnke became Pillsbury’s chief technical officer in 1979 and was instrumental in creating a long line of hit products, including microwaveable popcorn. He deeply admired Pillsbury but in recent years had grown troubled by pictures of obese children suffering from diabetes and the earliest signs of hypertension and heart disease. In the months leading up to the C.E.O. meeting, he was engaged in conversation with a group of food-science experts who were painting an increasingly grim picture of the public’s ability to cope with the industry’s formulations — from the body’s fragile controls on overeating to the hidden power of some processed foods to make people feel hungrier still. It was time, he and a handful of others felt, to warn the C.E.O.’s that their companies may have gone too far in creating and marketing products that posed the greatest health concerns.

 

In This Article:
• ‘In This Field, I’m a Game Changer.’
• ‘Lunchtime Is All Yours’
• ‘It’s Called Vanishing Caloric Density.’
• ‘These People Need a Lot of Things, but They Don’t Need a Coke.’

 

The discussion took place in Pillsbury’s auditorium. The first speaker was a vice president of Kraft named Michael Mudd. “I very much appreciate this opportunity to talk to you about childhood obesity and the growing challenge it presents for us all,” Mudd began. “Let me say right at the start, this is not an easy subject. There are no easy answers — for what the public health community must do to bring this problem under control or for what the industry should do as others seek to hold it accountable for what has happened. But this much is clear: For those of us who’ve looked hard at this issue, whether they’re public health professionals or staff specialists in your own companies, we feel sure that the one thing we shouldn’t do is nothing.”

As he spoke, Mudd clicked through a deck of slides — 114 in all — projected on a large screen behind him. The figures were staggering. More than half of American adults were now considered overweight, with nearly one-quarter of the adult population — 40 million people — clinically defined as obese. Among children, the rates had more than doubled since 1980, and the number of kids considered obese had shot past 12 million. (This was still only 1999; the nation’s obesity rates would climb much higher.) Food manufacturers were now being blamed for the problem from all sides — academia, the Centers for Disease Control and Prevention, the American Heart Association and the American Cancer Society. The secretary of agriculture, over whom the industry had long held sway, had recently called obesity a “national epidemic.”

Mudd then did the unthinkable. He drew a connection to the last thing in the world the C.E.O.’s wanted linked to their products: cigarettes. First came a quote from a Yale University professor of psychology and public health, Kelly Brownell, who was an especially vocal proponent of the view that the processed-food industry should be seen as a public health menace: “As a culture, we’ve become upset by the tobacco companies advertising to children, but we sit idly by while the food companies do the very same thing. And we could make a claim that the toll taken on the public health by a poor diet rivals that taken by tobacco.”

“If anyone in the food industry ever doubted there was a slippery slope out there,” Mudd said, “I imagine they are beginning to experience a distinct sliding sensation right about now.”

Mudd then presented the plan he and others had devised to address the obesity problem. Merely getting the executives to acknowledge some culpability was an important first step, he knew, so his plan would start off with a small but crucial move: the industry should use the expertise of scientists — its own and others — to gain a deeper understanding of what was driving Americans to overeat. Once this was achieved, the effort could unfold on several fronts. To be sure, there would be no getting around the role that packaged foods and drinks play in overconsumption. They would have to pull back on their use of salt, sugar and fat, perhaps by imposing industrywide limits. But it wasn’t just a matter of these three ingredients; the schemes they used to advertise and market their products were critical, too. Mudd proposed creating a “code to guide the nutritional aspects of food marketing, especially to children.”

“We are saying that the industry should make a sincere effort to be part of the solution,” Mudd concluded. “And that by doing so, we can help to defuse the criticism that’s building against us.”

What happened next was not written down. But according to three participants, when Mudd stopped talking, the one C.E.O. whose recent exploits in the grocery store had awed the rest of the industry stood up to speak. His name was Stephen Sanger, and he was also the person — as head of General Mills — who had the most to lose when it came to dealing with obesity. Under his leadership, General Mills had overtaken not just the cereal aisle but other sections of the grocery store. The company’s Yoplait brand had transformed traditional unsweetened breakfast yogurt into a veritable dessert. It now had twice as much sugar per serving as General Mills’ marshmallow cereal Lucky Charms. And yet, because of yogurt’s well-tended image as a wholesome snack, sales of Yoplait were soaring, with annual revenue topping $500 million. Emboldened by the success, the company’s development wing pushed even harder, inventing a Yoplait variation that came in a squeezable tube — perfect for kids. They called it Go-Gurt and rolled it out nationally in the weeks before the C.E.O. meeting. (By year’s end, it would hit $100 million in sales.)

According to the sources I spoke with, Sanger began by reminding the group that consumers were “fickle.” (Sanger declined to be interviewed.) Sometimes they worried about sugar, other times fat. General Mills, he said, acted responsibly to both the public and shareholders by offering products to satisfy dieters and other concerned shoppers, from low sugar to added whole grains. But most often, he said, people bought what they liked, and they liked what tasted good. “Don’t talk to me about nutrition,” he reportedly said, taking on the voice of the typical consumer. “Talk to me about taste, and if this stuff tastes better, don’t run around trying to sell stuff that doesn’t taste good.”

To react to the critics, Sanger said, would jeopardize the sanctity of the recipes that had made his products so successful. General Mills would not pull back. He would push his people onward, and he urged his peers to do the same. Sanger’s response effectively ended the meeting.

“What can I say?” James Behnke told me years later. “It didn’t work. These guys weren’t as receptive as we thought they would be.” Behnke chose his words deliberately. He wanted to be fair. “Sanger was trying to say, ‘Look, we’re not going to screw around with the company jewels here and change the formulations because a bunch of guys in white coats are worried about obesity.’ ”

The meeting was remarkable, first, for the insider admissions of guilt. But I was also struck by how prescient the organizers of the sit-down had been. Today, one in three adults is considered clinically obese, along with one in five kids, and 24 million Americans are afflicted by type 2 diabetes, often caused by poor diet, with another 79 million people having pre-diabetes. Even gout, a painful form of arthritis once known as “the rich man’s disease” for its associations with gluttony, now afflicts eight million Americans.

The public and the food companies have known for decades now — or at the very least since this meeting — that sugary, salty, fatty foods are not good for us in the quantities that we consume them. So why are the diabetes and obesity and hypertension numbers still spiraling out of control? It’s not just a matter of poor willpower on the part of the consumer and a give-the-people-what-they-want attitude on the part of the food manufacturers. What I found, over four years of research and reporting, was a conscious effort — taking place in labs and marketing meetings and grocery-store aisles — to get people hooked on foods that are convenient and inexpensive. I talked to more than 300 people in or formerly employed by the processed-food industry, from scientists to marketers to C.E.O.’s. Some were willing whistle-blowers, while others spoke reluctantly when presented with some of the thousands of pages of secret memos that I obtained from inside the food industry’s operations. What follows is a series of small case studies of a handful of characters whose work then, and perspective now, sheds light on how the foods are created and sold to people who, while not powerless, are extremely vulnerable to the intensity of these companies’ industrial formulations and selling campaigns.

[div class=attrib]Read the entire article after the jump.[end-div]

[div class=attrib]Image: Cheeto puffs. Courtesy of tumblr.[end-div]

BigBang

The Science (and Benefit) of Fasting

For thousands of years people have fasted to cleanse the body and the spirit. And, of course, many fast to lose (some) weight. Recently, a growing body of scientific research seems to suggest that fasting may slow the aging process.

[div class=attrib]From the New Scientist:[end-div]

THERE’S a fuzz in my brain and an ache in my gut. My legs are leaden and my eyesight is blurry. But I have only myself to blame. Besides, I have been assured that these symptoms will pass. Between 10 days and three weeks from now, my body will adjust to the new regime, which entails fasting for two days each week. In the meantime, I just need to keep my eyes on the prize. Forget breakfast and second breakfast, ignore the call of multiple afternoon snacks, because the pay offs of doing without could be enormous.

Fasting is most commonly associated with religious observation. It is the fourth of the Five Pillars of Islam. Buddhists consider it a means to practise self-control and advocate abstaining from food after the noon meal. For some Christians, temporary fasts are seen as a way of getting closer to God. But the benefits I am hoping for are more corporeal.

The idea that fasting might be good for your health has a long, if questionable, history. Back in 1908, “Dr” Linda Hazzard, an American with some training as a nurse, published a book called Fasting for the Cure of Disease, which claimed that minimal food was the route to recovery from a variety of illnesses including cancer. Hazzard was jailed after one of her patients died of starvation. But what if she was, at least partly, right?

A new surge of interest in fasting suggests that it might indeed help people with cancer. It could also reduce the risk of developing cancer, guard against diabetes and heart disease, help control asthma and even stave off Parkinson’s disease and dementia. Many of the scientists who study fasting practise what they research, and they tell me that at my age (39) it could be vital that I start now. “We know from animal models,” says Mark Mattson at the US National Institute on Aging, “that if we start an intermittent fasting diet at what would be the equivalent of middle age in people, we can delay the onset of Alzheimer’s and Parkinson’s.” Surely it’s worth a try?

Until recently, most studies linking diet with health and longevity focused on calorie restriction. They have had some impressive results, with the lifespan of various lab animals lengthened by up to 50 per cent after their daily calorie intake was cut in half. But these effects do not seem to extend to primates. A 23-year-long study of macaques found that although calorie restriction delayed the onset of age-related diseases, it had no impact on lifespan. So other factors such as genetics may be more important for human longevity too (Nature, vol 489, p 318).

That’s bad news for anyone who has gone hungry for decades in the hope of living longer, but the finding has not deterred fasting researchers. They point out that although fasting obviously involves cutting calories – at least on the fast days – it brings about biochemical and physiological changes that daily dieting does not. Besides, calorie restriction may leave people susceptible to infections and biological stress, whereas fasting, done properly, should not. Some even argue that we are evolutionarily adapted to going without food intermittently. “The evidence is pretty strong that our ancestors did not eat three meals a day plus snacks,” says Mattson. “Our genes are geared to being able to cope with periods of no food.”

What’s in a fast?

As I sit here, hungry, it certainly doesn’t feel like that. But researchers do agree that fasting will leave you feeling crummy in the short term because it takes time for your body to break psychological and biological habits. Less reassuring is their lack of agreement on what fasting entails. I have opted for the “5:2” diet, which allows me 600 calories in a single meal on each of two weekly “fast” days. The normal recommended intake is about 2000 calories for a woman and 2500 for a man, and I am allowed to eat whatever I want on the five non-fast days, underlining the fact that fasting is not necessarily about losing weight. A more draconian regimen has similar restricted-calorie “fasts” every other day. Then there’s total fasting, in which participants go without food for anything from one to five days – longer than about a week is considered potentially dangerous. Fasting might be a one-off, or repeated weekly or monthly.

Different regimens have different effects on the body. A fast is considered to start about 10 to 12 hours after a meal, when you have used up all the available glucose in your blood and start converting glycogen stored in liver and muscle cells into glucose to use for energy. If the fast continues, there is a gradual move towards breaking down stored body fat, and the liver produces “ketone bodies” – short molecules that are by-products of the breakdown of fatty acids. These can be used by the brain as fuel. This process is in full swing three to four days into a fast. Various hormones are also affected. For example, production of insulin-like growth factor 1 (IGF-1), drops early and reaches very low levels by day three or four. It is similar in structure to insulin, which also becomes scarcer with fasting, and high levels of both have been linked to cancer.

[div class=attrib]Read the entire article following the jump.[end-div]

Idea Soup

Why Are the French Not as Overweight as Americans?

[div class=attrib]From the New York Times:[end-div]

PARIS — You’re reminded hourly, even while walking along the slow-moving Seine or staring at sculpted marble bodies under the Louvre’s high ceilings, that the old continent is crumbling. They’re slouching toward a gerontocracy, these Europeans. Their banks are teetering. They can’t handle immigration. Greece is broke, and three other nations are not far behind. In a half-dozen languages, the papers shout: crisis!

If the euro fails, as Chancellor Angela Merkel of Germany said, then Europe fails. That means a recession here, and a likely one at home, which will be blamed on President Obama, and then Rick Perry will get elected, and the leader of the free world will be somebody who thinks the earth is only a few thousand years old.

You see where it’s all going, this endless “whither the euro question.” So, you think of something else, the Parisian way. You think of what these people can eat on a given day: pain au chocolat for breakfast, soupe a? l’oignon gratine?e topped by melted gruyere for lunch and foie gras for dinner, as a starter.

And then you look around: how can they live like this? Where are all the fat people? It’s a question that has long tormented visitors. These French, they eat anything they damn well please, drink like Mad Men and are healthier than most Americans. And of course, their medical care is free and universal, and considered by many to be the best in the world.

… Recent studies indicate that the French are, in fact, getting fatter — just not as much as everyone else. On average, they are where Americans were in the 1970s, when the ballooning of a nation was still in its early stages. But here’s the good news: they may have figured out some way to contain the biggest global health threat of our time, for France is now one of a handful of nations where obesity among the young has leveled off.

First, the big picture: Us. We — my fellow Americans — are off the charts on this global pathology. The latest jolt came from papers published last month in The Lancet, projecting that three-fourths of adults in the United States will be overweight or obese by 2020.

Only one state, Colorado, now has an obesity rate under 20 percent (obesity is the higher of the two body-mass indexes, the other being overweight). But that’s not good news. The average bulge of an adult Coloradan has increased 80 percent over the last 15 years. They only stand out by comparison to all other states. Colorado, the least fat state in 2011, would be the heaviest had they reported their current rate of obesity 20 years ago. That’s how much we’ve slipped.

… A study of how the French appear to have curbed childhood obesity shows the issue is not complex. Junk food vending machines were banned in schools. The young were encouraged to exercise more. And school lunches were made healthier.

… But another answer can come from self-discovery. Every kid should experience a fresh peach in August. And an American newly arrived in the City of Light should nibble at a cluster of grapes or some blood-red figs, just as the French do, with that camembert.

[div class=attrib]More from the article here.[end-div]

[div class=attrib]Obesity classification standards illustration courtesy of Wikipedia.[end-div]