THIS IS A GREAT SUMMARY FOR A HEALTHY DIET AND NUTRITION….CAN’T POST ENOUGH OF THESE SUMMARIES…
Fructose is the sugar found in fruit, juice and many foods. A great deal of it sneaks into our diets through high-fructose corn syrup in sodas.
Researcher Peter Havel from the University of California, Davis, recruited 33 overweight adults for a study in which 25 percent of participants’ energy came from either fructose or glucose (another sugar). At the end of the study, the fructose group showed an increase in belly fat.
Eat whole grains
In a study reported in the American Journal of Clinical Nutrition, researchers at Penn State University recruited 50 obese adults ages 20 to 65 who were randomly assigned to either a group instructed to get all their grains from whole grains or a group told to get all their grains from refined grains.
The study showed that body weight decreased significantly in both groups – about 8-11 pounds – but abdominal weight loss was significantly greater in the whole-grain group.
Another study, at the Keck School of Medicine, University of Southern California in Los Angeles, found that increased intake of soluble fiber (found in whole grains) was associated with reduced abdominal fat.
And a study at Tufts University, reported in the Journal of Nutrition, recruited 177 men and 257 women ages 60 to 80 and found those who had a relatively higher consumption of whole grains from cereals had less belly fat.
Researchers speculate whole grains lower body fat because the fiber helps slow digestion and prevent blood sugar spikes, lowering insulin levels. High insulin levels are associated with abdominal fat.
Eat 100 percent whole grains without added sugar, such as Post Shredded Wheat, oatmeal, brown rice, quinoa and popcorn.
Eat tart cherries
A study at the University of Michigan reported in the Journal of Medicinal Food found eating tart cherries may reduce “abdominal fat, as well as inflammation and triglyceride levels.”
Animal studies show intake of the antioxidant anthocyanin (the pigment that gives color to fruits and vegetables), which is contained in tart cherries, is likely what caused the reduction in belly fat.
Eat a Mediterranean diet
Two studies, one at the University of Athens reported in the American Journal of Clinical Nutrition, the other at Imperial College London reported in the Journal of Nutrition, found a Mediterranean diet (vegetables, legumes, fruits and nuts, whole-grain cereals, fish, mono- and polyunsaturated fat, and low consumption of meat and dairy products) is associated with less belly fat.
Researchers at University of Michigan gave rats a blueberry-enriched powder for 90 days. The rats had less abdominal fat, lower triglycerides, lower cholesterol and better fasting glucose and insulin sensitivity than the control group. The effect is thought to be due to blueberries’ antioxidants.
Eat low- or no-fat yogurt
Researchers at the Children’s Nutrition Research Center in Houston and co-researchers from Tulane University in New Orleans looked at foods and beverages consumed by 1,306 young adults aged 19 to 38 to determine if there was an association between calcium and obesity.
They found consuming higher amounts of calcium-rich foods was associated with higher levels of abdominal fat. Keep all dairy products no- or low-fat and avoid added sugar. A person who drinks a glass of whole milk a day will save 70 calories by switching to skim. That’s 25,480 calories a year, or 7.3 pounds.
Eat lean protein
Research reported in the Journal of Nutrition found that eating more lean protein, such as fish and chicken (without the skin) is inversely associated with belly fat. Egg whites are low in calories and a great source of lean protein. Four egg whites equal 68 calories. You can also try lean cuts of pork and turkey. (For more, see www.dietdetective.com/column/the-next-diet.aspx.
Sodium is hidden in much of our food, including cereals, restaurant foods, fast food and frozen foods. Sodium retains water and leaves you bloated.
Drink green tea
A study by Provident Clinical Research in Bloomington that appeared in the Journal of Nutrition divided 137 overweight people into two groups. One group drank green tea with 625 milligrams of a type of antioxidant known as catechins. The other group acted as a control.
Both did 180 minutes a week of moderate physical activity. After 12 weeks, those who drank the green tea had less abdominal fat than the control group. Catechins also rid the body of free radicals that can contribute to cancer.
Alcohol has more calories than most people realize, and it also causes belly fat. The Journal of Clinical Endocrinology & Metabolism found women who have more than one drink a day, men who have more than two drinks per day, and those who binge drink once per week or more have increased abdominal fat.
According to Swiss researchers at Medical Polyclinic at University Hospital in Switzerland, several studies showed a suppression of fat oxidation by alcohol and thus more belly fat. The theory is that calories from alcohol are not an available source of energy so get stored as fat.