Get More Fiber in your Diet!

Posted by & filed under Fiber, Lifestyle Articles.

By Carolyn Reynaud, MS, RD, LD —
The health benefits of a high fiber diet are far reaching and hard to deny. A high fiber diet is thought to be beneficial in managing weight, cholesterol and blood sugar – not to mention a reduction in risk of certain cancers. Let’s also not forget what fiber is best known for – improved gut motility and health.  Despite its impressive resume, fiber is still an area in which Americans continue to fall short with an average intake of only 16g of the recommended 25-38 grams of fiber.

Hitting the mark on fiber does not have to be a daunting task. Try the tips below to give your diet a fiber boost:

  • Add nuts and seeds:Adding nuts and seeds to meals is such an easy fiber win. Throw some chia seeds or ground flaxseed into your overnight oats (or regular oatmeal) or smoothie. (Bonus: these provide a dose of omega-3 as well). Top salads or veggie sides with a handful of almonds, sunflower seeds or walnuts. You could also take it to the next level and grind up nuts to use as a breading for chicken or fish. There are many options that require so little effort. If you are worried about the calories consider peanut butter powder that provides protein and fiber with less fat than regular peanut butter.
  • Use more beans, lentils and legumes:Beans, lentils and legumes is the perfect trifecta of fiber. They are versatile, tasty and inexpensive. Swapping beans for meat is a great way to up the fiber and decrease the fat while saving a bit of money. However, if the meat lover in your house is not willing to go meat free, just add beans along with meat. Other than the nutritional benefits, this will make your meal a protein power house that is more satisfying and will stretch bit further.
  • Focus on fruit and vegetables:It is undeniable that there are a lot of benefits to eating more fruits and veggies, yet many struggle to add them into their diet. However, it is easier to sneak more produce in to your meals than you may think. Try tossing a handful of blueberries or raspberries into your cereal or yogurt. Grab a bag of baby carrots or sugar snap peas for an easy on-the-go snack. Steamer bags make it simple to boost veggie servings in your meals. Dried fruits and veggies can be a great snack to have on hand if you are worried about fresh produce spoiling before you eat it.
  • Shop for high fiber products:It is no secret that Americans are lacking fiber in their diet, and many companies are responding by providing higher fiber options to help you meet your goal. You can find products like yogurt, pasta, orange juice, and more enhanced with fiber. So the next time you grocery shop, peruse the aisles to see if a higher fiber option is available.
  • Try fiber supplements:So, you have increased your fruits and veggies, switched to whole grain, added in nuts and seeds, but still can’t seem to hit the mark? Fiber supplements can be added to drinks or mixed into your meals. There is even a gummy option if you want a little sweet treat with your fiber. Talk with your doctor if you think a supplement may benefit you.

Carolyn Reynaud, MS, RD is a licensed registered dietitian and a paid contributor to the Calorie Control Council. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

The post Get More Fiber in your Diet! appeared first on Fiber Facts.


Keri Peterson, MD: The Myth of Low Calorie Sweeteners Causing Cravings

Posted by & filed under Myths.

Dr. Keri Peterson
Medical Advisor to the Calorie Control Council 

Have you ever been told that low-calorie sweetened foods or drinks will make you crave sugar even more?  This myth has been perpetuated on blogs and talk shows all over the media.  The thought behind this belief is that if you eat “fake sugar” then your body will want the real thing even more.  That you are tricking your body into believing it got a sweet fix.

The reality is that this notion just isn’t true- it has been disproven over and over again in multiple medical studies.  In fact, many studies have found that people who replace full calorie beverages with low-calorie sweetened ones tend to make better dietary choices and eat less sweets, subsequently losing weight.  For example, in a study of purchases at the supermarket, those who bought low-calorie sweetened drinks were buying healthy foods and not buying higher calorie foods.

In another study, the participants replaced sugar-sweetened beverages with either low-calorie sweetened beverages or water.  Both groups decreased their intake of sugar-containing beverages.  Even more compelling is that the low-calorie sweetened beverage group decreased their dessert and sweet food intake even more than the water group.

So if you think diet soda will make you want chocolate cake, think again.  Ingesting low-calorie sweeteners doesn’t give you a sweet-tooth.

 

About Keri Peterson, MD

KeriPetersonMDDr. Peterson is a medical contributor and columnist for Women’s Health and a frequent guest on NBC’s Today, ABC’s Good Morning America, Fox News and CNN. Based in New York City, Dr. Peterson has been in private practice since 1999 and holds appointments at Lenox Hill Hospital and Mount Sinai Medical Center.   With a BA from Cornell University and a Medical Degree from Mount Sinai School of Medicine, she completed post-graduate training in Internal Medicine at New York’s Mount Sinai Medical Center and is board certified in Internal Medicine. Dr. Peterson is a member of the American College of Physicians and the American Medical Association, and serves as medical advisor for the Calorie Control Council.


Medical Literature Supports Benefits of Low Calorie Sweeteners

Posted by & filed under Health Professionals.

Dr. Keri Peterson
Medical Advisor to the Calorie Control Council 

It has been reported in the media that ingesting foods and beverages sweetened with low calorie sweeteners can cause you to crave sugary foods and potentially gain weight.  There are a variety of mechanisms postulated to account for this phenomenon.  One is that your taste buds are over stimulated by the intensity of sweetness found in low calorie sweeteners so it would take a lot more sugar to satisfy them.  Another is that your body doesn’t feel satiated by low calorie sweeteners so you overeat instead.  Because of the attention garnered from these widespread theories, many people are hesitant to ingest low calorie sweeteners for fear that somehow they will become sugar seeking and gain weight.

The medical literature simply does not support this notion.  Over the past few decades there have been extensive reviews of numerous studies investigating whether consumption of low calorie sweeteners enhances a sweet-tooth.  In fact, on the contrary, an array of studies have found that utilizing low calorie sweeteners in lieu of sugar containing beverages reduces caloric intake and facilitates weight loss.

These reviews have evaluated many different study designs including Observational, Laboratory and the gold standard Random Controlled Trials.  They have failed to display evidence suggesting that sweeteners enhance appetite or increase desire for sugary foods.  For example, one RCT replaced sugar sweetened beverages with either low calorie sweetened beverages or water. Both groups decreased their intake of sugar containing beverages.  Even more compelling is that the low calorie sweetened beverage group decreased their dessert and sweet food intake more than in the water group.

Ingesting low calorie sweetened foods and beverages is a successful means of reducing overall calorie intake without causing an insatiable appetite for sugar.  So if a client has their doubts, feel confident in reassuring them that low and reduced calorie sweeteners don’t lead to a sweet-tooth.

 

About Keri Peterson, MD

KeriPetersonMDDr. Peterson is a medical contributor and columnist for Women’s Health and a frequent guest on NBC’s Today, ABC’s Good Morning America, Fox News and CNN. Based in New York City, Dr. Peterson has been in private practice since 1999 and holds appointments at Lenox Hill Hospital and Mount Sinai Medical Center.   With a BA from Cornell University and a Medical Degree from Mount Sinai School of Medicine, she completed post-graduate training in Internal Medicine at New York’s Mount Sinai Medical Center and is board certified in Internal Medicine. Dr. Peterson is a member of the American College of Physicians and the American Medical Association, and serves as medical advisor for the Calorie Control Council.


Pumpkin Nog

Posted by & filed under Aspartame, Drinks, Recipes.

Makes 12 Servings

Ingredients

12 large eggs
5 cups 2% milk
2 cups Equal Spoonful
1/2 cup canned pumpkin
2 teaspoons vanilla extract
1-1/2 teaspoons ground cinnamon
Ground nutmeg, optional

Directions

Whisk eggs and milk in a large heavy saucepan. Cook and stir on medium heat until the mixture coats a metal spoon. DO NOT BOIL. Remove from heat

Place pan in a large bowl of ice water and stir frequently for 5 minutes. Stir in Equal, pumpkin, vanilla and cinnamon.

Cover and chill mixture at least 2 hours before serving

Garnish each serving with ground nutmeg, if desired.

NOTE: For an alcoholic version, reduce milk to 2 cups. Add 3 cups spiced rum with the Equal, pumpkin and spices.

Nutritional Information

(Nutritional Information based on non-alcoholic version)

Calories 162
Protein 12 g
Carbohydrates 10 g
Fat 8 g
Cholesterol 243 mg
Sodium 138 mg

Recipe courtesy of Equal.com.

The post Pumpkin Nog appeared first on Aspartame.


ChREBP Regulates Fructose-induced Glucose Production Independently of Insulin Signaling

Posted by & filed under Fructose, Health Professionals, Research Summaries.

In a study published in the Journal of Clinical Investigation (see attached), researchers suggest that ChREBP, a transcriptional activator of glycolytic and lipogenic genes, modulates selective liver insulin sensitivity.   Researchers believe that in insulin resistant states, where glucose is not readily taken up by peripheral tissues, glucose shunting to the liver activates ChREBP and promotes de novo lipogenesis (DNL). Furthermore, it has also been observed that ChREBP stimulates glycolysis through transactivation of glycolytic genes and also contributes to glucose production through transactivation of G6pc, the gene encoding for glucose-6-phosphatase. Below are the findings and summaries of experiments conducted to understand how ChREBP is involved in regulating the response to high carbohydrate intake.

High-fructose feeding activated hepatic ChREBP and induces metabolic disease

Researchers fed mice either a 60% dextrose (HDD), 60% fructose (HFrD), or chow diet for 9 weeks. Weight gain in the HFrD group was significantly higher than that in the control group but was not significantly different from weight gain seen in the HDD group. Adiposity was significantly higher in both the HDD and HFrD groups compared to the control group following the 9 week intervention. Both HDD and HFrD mice showed signs of hepatic steatosis as evidenced by triglyceride levels and hepatocyte histology.  Blood glucose levels were comparable among all three groups. Interestingly, insulin levels were significantly higher in the HFrD group compared to the chow group but were not significantly greater than the HDD group. Researchers suggest this indicates that fructose-fed mice are insulin resistant since mice fed the HFrD experienced a significantly increased “glycemic excursion” when compared to both HDD and chow fed mice. Taken together, researchers conclude that fructose consumption impairs glucose and lipid homeostasis independent of weight, adiposity, and hepatic steatosis.

To test for the involvement of ChREBP in hepatic DNL, researchers measured expression of ChREBP-α, ChREBP-β, and Srebp1c, another transcriptional factor involved in DNL.  Researchers found that ChREBP-α and Srebp1c were unaffected by any of the experimental diets. ChREBP-β, however, was upregulated in both the HDD and HFrD groups with the HFrD showing significantly more expression of ChREBP-β than both the HDD and chow groups. Glycolytic genes (Pklr, Gpi1, and Eno1), lipogenic genes (Fasn, Acly, and Acaca), and fructolytic genes (Aldob, Khk, and Dak) were similarly upregulated with HFrD showing the greatest impact on expression. Interestingly, HFrD but not HDD induced increased expression of gluconeogenic genes G6pc and Slc37a4.

Carbohydrates metabolized by the liver acutely activated ChREBP

Researchers then sought to determine if ChREBP is involved in the observed fructose-induced changes in gene expression. To test this, researchers utilized ChREBP knockout mice (ChKO) that will not voluntarily consume fructose diets; therefore, all experimental carbohydrates were force fed. In these mice, fructose but not glucose increased the expression of ChREBP-β, Fasn, Pklr, Dak, Aldob, and G6pc. Researchers note that ChREBP-α was not affected by fructose feeding and that the nuclear to cytosolic ChREBP-α ratio actually decreased with fructose feeding.

Next the researchers assessed whether activation of ChREBP was responsive to fructose-specific metabolites or whether other carbohydrate metabolites would elicit the same response. Glucokinase activation alone was enough to produce an increase in G6pc expression. Glucokinase activation in conjunction with glucose feeding resulted in enhanced expression of G6pc and ChREBP-β. Similarly, when challenged with glycerol, G6pc and ChREBP-β expression was enhanced. Together, these data suggest that any carbohydrate which can increase the amount of hepatic hexo- and triose-phosphate is likely to activate ChREBP.

ChREBP is necessary for fructose-induced hepatic gene expression and conversion of fructose to glucose

To determine if ChREBP was responsible for fructose-induced gene expression, both wild type (WT) and ChKO mice were force fed water or fructose and changes in hepatic gene expression 100 minutes after consumption were reported. At baseline, ChKO mice had lower levels of G6pc and lipogenic and fructolytic enzymes when compared to their WT counterparts. These were not increased when fed fructose. While the WT had a significantly greater expression of G6pc following fructose consumption, the activity of G6pc was only 50% that of the activity measured in ChKO mice. It was also documented that the ChKO mice had more circulating glucose-6-phosphate (G6P) than WT mice. Authors concluded that this data “suggests a homeostatic model whereby increased hepatocellular hexose-phosphates, and possibly G6P itself, might activate ChREBP to enhance hexose and triose-phosphate disposal.”

Researchers then measured the conversion of fructose to glucose in WT mice. Interestingly, they found that WT mice fed a HFrD for 1 week produced 20% more glucose from fructose than WT mice controls. Conversely, the conversion rate in ChKO mice was reduced 60%. Researchers suggest this is indicative of hepatic adaptive responses to a high fructose diet.

Hexose- and triose-phosphates are globally increased in ChKO mice

Using harvested hepatocytes from ChKO mice who were force fed with either water, glucose, or fructose, researchers report that glycolytic metabolites hexose and triose-phosphates, and fructolytic metabolite fructose-1-phosphate levels were elevated and suggest these data demonstrate that “increased in fructose-specific metabolites are not critical for activation of ChREBP.”

Fructose-induced hepatic G6pc activity and glucose production in vivo

To determine if a HFrD would enhance HPG in vivo, WT mice were fed a either a HFrD or chow for 2 weeks. Glycogen, blood glucose, and insulin levels were not significantly different. The HFrD demonstrated greater HGP with increased G6pc activity. Consistent with the homeostatic model, G6P concentrations decreased with increasing G6pc activity. Researchers were able to conclude that “the increasing HGP and G6pc activity, and decreased G6P levels in high-fructose-fed mice do not appear to be due to overt differences in hepatic insulin sensitivity.”

In ChKO mice, hepatic glycogen and G6P levels were strongly correlated and ChKO mice tended to have greater glycogen storage; independent of glucagon treatment. Low G6P levels caused by elevated G6pc activity could limit insulin’s ability for glycogenolysis, further reducing G6P levels and limiting HGP.

ChREBP regulates G6pc independently of insulin signaling, the ChREBP-G6pc signaling axis in conserved in humans

Lastly, researchers concluded that fructose’s ability to increase G6pc expression is dominant over the ability of insulin and glucose to suppress it. Furthermore, fructose-mediated activation of ChREBP “may contribute to lipogenic gene expression and apparent hepatic insulin resistance at the level of G6pc expression in humans as it does in mice.”

In summary, researchers believe that their evidence suggests that fructose, but not glucose, ingestion increases expression of ChREBP and enzymes involved in glycolysis and fructolysis. Moreover, fructose, but not glucose ingestion, promotes DNL and HGP via G6pc activity in mice.

The post ChREBP Regulates Fructose-induced Glucose Production Independently of Insulin Signaling appeared first on FructoseFacts.



faq2Do you have questions about low-calorie sweeteners? Want to learn more about maintaining a healthy lifestyle? You asked and we listened. Our resident Registered Dietitians answered the most popular questions about low-calorie sweeteners.

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