CALORIE RESTRICTED DIETS-LONGEVITY CLAIMS UNDER CLOUD

Who does not want to look lean and strong and besides the cosmetic value a good personality radiates, lean body mass is a scientifically proven route to keep good health. While following a strictly balanced daily diet is the surest way to good health, as in many cases of human life, such disciplined eating is more easily talked about rather than being followed! This human weakness for good tasting food with irresistible  flavor and texture credentials is being exploited by many industry players with utter disdain for consumer well being. There are a number of preachers for weight reduction like Atkins, South Beach, Portion Planners etc and billions of dollars of business is riding on this area of health management. How far they are able to substitute human determination and self exercised will power is a mute point as long as there are willing consumers to believe in such unnatural means of achieving weight reduction as quickly as possible.

One of the earliest theories which was floated to achieve longevity and good health was practicing a diet low in calories, much lower than what is recommended, which is supposed to control the body metabolism for preventing fat accumulation responsible for weight increase over a period of time. It was in 1934 that Restricted Calorie (CR) diet theory sprouted in Cornell University, USA based on demonstrable effect of such a diet in extending the life span 100% in rats under laboratory conditions. Since then hundreds of studies in different parts of the world did show that reducing calories in daily diets to the extent of 10-25% could prevent undue weight gain in many animal models. It has been claimed by these studies that such diets are successful in controlling blood pressure, fasting glucose, fasting insulin, BMI, body fat percentage, C-reactive proteins, carotid IMT, Platelet derived growth factor AB and boosting memory status among the animals studied.

An indication about calorie restriction effect was obtained during early studies with yeast, fish, rodents and dogs and such CR diet regimen without causing micro nutrient deficiency was shown to increase both median and maximum life span among the animals studied. Though these results were taken as proof of the scientific basis for confirming the effectiveness of CR diets and promoted for human beings also without adequate mammalian or human studies, there has never been a "sufficiently powered" long term randomized clinical trials of CR in humans to confirm or deny its efficacy in achieving what has been seen in animals. The longest running scientific study of CR in primates has been undertaken in University of Wisconsin and is going on since 1989 without coming to any definitive conclusions regarding the success of CR diet universally.    

CR diet intervention and its usefulness in prolonging life became a focal point of attention recently when National Institute of Health came out with some startling news based on studies in its Institute of Aging (NIA) that CR diets might not be as effective as being claimed during the last several years. After 25 years of observations, it came out that rhesus monkeys fed only a lower-calorie diet lived no longer than their rhesus mates who ate a little more and weighed a little more. This is in stark contrast to what was reported earlier from a slightly different study led by investigators in Wisconsin. which found healthier life for their group of starving monkeys. The NIA study was of a blow to many enthusiasts who whole heartedly welcomed the idea proving that "less equals more when it comes to eating"!. Unfortunately this finding may have the consequences of nullifying the mindset among many consumers that self restraint, continence, and composure in controlling one's appetite pays off in the long run. But the jury is still out on this issue and a closer look at the results may suggest it's not time to indulge in foods ad libitum just yet.

A critical question that may haunt weight watchers and "long life' lovers is whether the new information will allow one to eat a bad, sugary diet, provided too much of it is not eaten. The simple fact is that if one eats more of such foods without control, death is likely to visit sooner than later!. However if good food in terms of balanced nutrition with low sugar, salt and fat using more of whole grains, it may not matter even if more is eaten. In terms of longevity whether CR diet or rich diet, life span may be same though those in the latter category, eating more will still live long albeit weighed down by diabetes and other medical conditions. At least that is the current take on this interesting issue!

V.H.POTTY
http://vhpotty.blogspot.com/
http://foodtechupdates.blogspot.com

VINEGAR IN THE DIET-BEYOND THE "GASTRONOMIC" EFFECT

Vinegar is the latest ingredient in the diet that is claimed to have influence on the blood sugar levels which can help millions of people affected by Type II diabetes disorder. Ideally the blood sugar levels in the blood are to be maintained between 100 and 150 units depending on whether this is measured as fasting or postprandial glucose. With voluminous data available on the scientific aspects of diabetes and its treatment, many drugs are in the market to manage blood glucose levels within the limits and avoid undesirable effect of diabetes on the general health of those afflicted.

Foods have been graded according to their Glycemic Index ( GI) and Glycemic Load (GL) and those foods which can release glucose into the blood faster have invariably high GI values, not to be consumed too much and too often by the diabetic population. Unrefined whole grains and legumes, though rich in carbohydrates tend to have low GI values and therefore considered diabetic-friendly foods. Unfortunately most of the foods being churned out by the processing industry are based on refined grain flours, sugar and other ingredients with high GI values. Legume consumption is very insignificant in Western population while they are cost prohibitive for those who like to consume them, especially the practicing vegetarians. A diet rich in fruits and vegetables also is known to be beneficial to diabetics, though in reality consumption of these protective foods is not up to the desired or recommended levels amongst many populations around the world.

There are many edible food materials claiming to have hypoglycemic effect viz for reducing blood sugar levels, if consumed regularly but their availability and amenability for being acceptable at the desired concentrations for exerting the beneficiary effect is rather limited. Some of these include Onion, Garlic, Mustard, Cruciferous vegetables, Fenugreek, Avocado, Cinnamon, Cherries, Nuts etc. Lack of unanimity amongst the scientists and physicians regarding the logistics of balancing the use of home "remedies" through food and herbs and modern drugs makes it difficult for consumers to adopt practical and effective synergistic daily practices that will ensure successful management of blood sugar. What is needed is a set of guidelines that can categorically lay down different drug-diet combination which will be safe and beneficial.

Latest to arrive on the scene is Vinegar and there are a few advocates espousing the cause of this food ingredient for regulating blood sugar. Taking this food adjunct regularly is claimed to retard glucose absorption from the GI tract. Some scientific studies over the past 10 years do indicate some benefits from vinegar consumption. According to them Vinegar decreases both fasting and postprandial (after-meal) glucose levels significantly and being a cheap food ingredient it can be easily incorporated into the diet. The biologically active constituent of vinegar is acetic acid ( 4-8% by volume) which is the source of pungency in many common food preparations, liked by most people. It is known that acetic acid can inhibit the activity of several enzymes, including amylase, sucrase, maltase, and lactase that break down carbohydrates into assimilable sugars. When vinegar is present in the intestines, probably a significant part of the sugars and starches can be expected to pass through without being digested with the consequent lower impact on blood sugar level. The bicarbonates necessary for glucose pump in the intestine for sending the glucose into the blood stream, is neutralized by acetic acid present in the vinegar. It was also observed that this is not a short term phenomenon because regular intake of vinegar also is reported to reduce the HbA1C values consistently and significantly.

Consuming a table spoon of vinegar before lunch and dinner is supposed to reduce one's weight by about a kg in 4 weeks. Similarly taking 4 table spoons of vinegar regularly is claimed to reduce the glycemic value of food by almost 30%. Interestingly taking vinegar along with the food can only be effective and therefore there appears to be ample scope for food scientists to come up with processed foods loaded with acetic acid without making them over acidic to taste. Vinegar is already established as a tenderizing agent for meat and fish while it is a major ingredient of most salad dressings. There are other acidic foods and adjuncts like pickles, sauerkraut, chutneys, lime juice, etc which also are supposed to exert same effect as vinegar. The findings, if universally accepted, will open up immense opportunities to the food industry to evolve foods that can be beneficial for calorie watchers and others with diet limitations.

V.H.POTTY
http://vhpotty.blogspot.com/
http://foodtechupdates.blogspot.com

'WEIGHTY' PROBLEM-DIETING VS EXERCISE

Weight watchers are often confused as to the best course available to them to reduce or maintain their Body Mass Index (BMI) as every one knows about the disastrous consequences of BMI beyond 25. Any BMI beyond 30 is a distinct threat and warning for the onset of the much dreaded Obesity development and the consequent increased chance of morbidity. There are two distinct issues in this much discussed area of concern to people all over the world. Whether weight can be controlled by exercise alone or dieting is absolutely necessary or not. What does the science say?

It is simple logic that when input is more than out put the excess needs to be stored and same logic applies for weight gain also. Man needs about 2000 kC of energy for day to day maintenance and incremental growth and depending on the physical work, the energy need will increase proportionately. Olympian Mark Spitz, the unchallenged swimming ace is reported to be consuming a 10000 kC diet but as one can see he is a slim figure as most of the energy is burned during his work out. Nutritionally the food consumed directly goes for performing day to day work and if the stored body fat is to be eliminated to achieve weight reduction one must undertake rigorous physical activity to draw body fat as the energy source.

Imagine the energy expenditure for a 1000 meter walk which is less than 100 kC and if 5 kg body fat needs to be shed, one may have to walk at least 50 km without increasing the energy intake. But walking 50 km with a restricted diet requires determination and perseverance which very few people have. Therefore dieting with reduced calorie intake and moderate exercise only can succeed in weight reduction. The issue gets more complicated when the calorie expenditure in many individuals is much less than the ideal 2000 kC because of their sedentary life styles with minimum physical exertion. The basal metabolism to maintain the vital body functions requires 1200 kC and the actual daily calorie needs in many cases will lie between 1200 and 2000 kC. Therefore even a 2000 kc diet may be converting excess calories into body fat for storage in many people and consequent increased body weight gradually. The mistaken belief that exercise can reduce weight irrespective of what is consumed must be removed from the minds of weight watchers. It has been scientifically established that physical exercise has many benefits like strengthening of bones and muscles, lowering of blood pressure, improvements in mood and mental health, lowering of cholesterol levels, reducing risks associated with CVD, diabetes, breast cancer and colon cancer but expecting to reduce weight might not be realistic from normal exercise regimen.

V.H.POTTY
http://vhpotty.blogspot.com/