Fueling Up at : A Nutrition Professor s Road to Wellness? Mark Haub, Ph.D. Associate Professor Department of Human Nutri:on K- State University Disclaimer & Conflict Interest No rela:onship with There was no support or encouragement for the project from any en:ty (food, government, non- profit, etc) Did receive a box (dozen) of snack pies from B & G Handmade Pies (Winston Salem, NC) ASer the project went global, I have been contracted with the Food and Beverage Industry Overview Energy Balance Review Energy Balance & Obesity Weight vs body composi:on Weight vs metabolic state Weight Gain and Health Specific Foods vs Daily Intake Diet Project Review
Energy Balance Review Energy (kcals) is needed to live/func:on We get it from macronutrients (CHO, fat, protein and alcohol) If we absorb fewer kcals than we need, then we use stored energy Fat cells shrink Altering the balance to lose weight is not as simple as the Law of Thermodynamics makes it appear It is assumed that weight gain and excess fuel storage are unhealthy Energy IN Energy OUT Energy in Food Energy Absorbed Energy Excreted Energy Balance Energy In Is a calorie a calorie? Yes and No Peanuts vs Sugar (Claesson et al 2009) Different absorp:on (similar to cellulose vs dextrose) Seemingly different metabolism of CHO and protein Wt Loss 0-6 weeks Balance 6-10 weeks - S:ll decreased wt Wt Loss 10-16 weeks Week 10 Less Insulin Sensi:vity - Weighed Less than wk 1&6 Weight & Health Assali et al. 2001 Weighing less Improved Health? Metabolic Health tends to depend on energy state NOT weight.
Discussion Points One may weigh less, but not experience any metabolic benefits. At some point food/calories have to be added back into the diet. Does the source of energy maher? Assuming micronutrient intake is sufficient, of course. What does Junk Food Do? Summary of what many consumers may believe: Dr. Stork s Project Unhealthy : Similar to Super- Size Me Limited Exercise Limited Sleep Force fed & over ate Only 5 days From The Doctors TV program as seen on: hhp://www.5min.com/video/how- Junk- Food- Affects- the- Body- Part- 14-423087797
Healthy Ea:ng Recommenda:ons? Strive for 100% of essen:al nutrients Eat less fat Eat less meat Eat fewer kcals/day Drink dairy Obesity is a crisis we can no longer ignore - - USDA Secretary Tom Vilsack Structure of the Class Project Snack Cakes and junk food ~1,000 kcals 4-5 cakes/day Whole or 2% milk and protein shake ~500 kcals Mul:- vitamin/mul:- mineral Vegetable Typically a can of green beans, 3-4 celery stalks, or a tomato. ~100 kcals Modifica:ons aser week 4 Dinner meal with family Increased energy intake by ~200 kcals Outcomes Baseline Week 2 Week4 Week10 Total-C (mg/dl) 214 179 161 184 LDL-C (mg/dl) 153 113 105 123 HDL-C (mg/dl) 37 41 39 46 non-hdl-c (mg/dl) 177 137 122 138 TC/HDL 5.8 4.3 4.1 4.0 Triacylglycerol (mg/dl) 121 121 87 74 Glucose (mg/dl) 94 89 78 75 TG/HDL (marker of insulin resistance) 3.27 2.95 2.28 1.6 What changes would be expected with a healthy diet?
Body Composi:on Baseline 10 weeks Weight (lb) 200.8 174.2 BMI (kg/m 2 ) 28.8 24.9 Fat mass (lb) 67 lb 43 lb % Fat 33.4% 24.9% Metabolic Explana:on? Energy Metabolism and Health Risk Cellular Explana:on GLYCOGEN Adapted from Kelley and Mandarino, Diabetes, 2000
General Misconcep:ons Mood/Hunger/Cravings Glycemia/Insulinemia Hyperinsulinemia with spikes/crashes in glucose What is the glycemic index of cake/icing Sugary cereal Cola Milk (especially 2% and whole) Cholesterol/Lipids Trans- fats and sat fats should have been detrimental to blood lipids Body fat Some did not think fat mass would decrease Or, look at how much lean mass decreased Most healthy weight loss studies lead to decreased lean mass Was it water (bound to glycogen) or protein? Sugar Load and Insulinemia Aller et al 2011, Nutrients Cri:cism of the Project The weight will be regained quickly Dr. Marion Nestle (NYU professor) is wrong so far Nutrient and Fiber deficient Intake vitamins/minerals was close to or > 100% DRI Why do we need fiber? www.foodpoli:cs.com Cons:pa:on? That wasn t an issue Increased cravings and addic:on to those foods Glucose and insulin would increase Trans fats would increase LDL cholesterol and decrease HDL Not something that can be maintained Are there many that are ea:ng the same things now as they were 10-20 years ago? It s unhealthy weight loss Interes:ng given the change in body composi:on, blood parameters, less sleep apnea, and several friends even said I looked beher.
So, What Should We Eat? What Is Recommended? 2011 Dietary Guidelines Eat fewer calories Less Sodium More Whole Grain Lean Meats Fruit/Veggies Eat more seafood But, not all seafoods Increase low fat dairy foods Less Sat Fat & Cholesterol What Americans eat versus what the dietary guidelines say they should eat. From Dietary Guidelines for Americans, 2010. 7th Edi:on. Modified Recommenda:ons Meet needs Macronutrients & Micronutrients not much more, not much less Eat Less is not a good message for those with disordered ea:ng May need to keep a diary/record Food is beher than supplements supplements beher than nothing? Is it beher to overeat foods and gain weight than use supplements? Read labels and learn about the foods one likes May take :me/effort, but becomes easier over :me There are drugs for those unwilling to ac:vely par:cipate in living, right?
Modified Recommenda:ons Physical Ac:vity More than 120 min/wk of ac:vity Exercise, playing with kids, shopping, etc. Monitor outcomes Markers with valid links Rou:ne check- up/physical Mental health Should ea:ng or thinking about food be stressful? Enjoying food/ea:ng the best part of the new DGA? Summary of Diet Dr. Oz s (and others) mistake Example of how health informa:on is easily misunderstood How should media be used to convey health informa:on? What was the point. A calorie is a calorie? Calorie coun:ng is a must? Anything in modera:on? That we don t know as much as we think we do? Thank You, Ques:ons?...