Fiber is a type of carbohydrate also called roughage. This nutrient is available in many plant-based foods. Though fiber is a type of carbohydrate, it cannot be broken down into sugars in the body. There are two common types of dietary fibers.
Soluble fiber - This is fiber that is easily dissolved in the body. It turns into a gel-like substance in the body and leaves the person feeling full for a longer time.
Insoluble fiber - This is fiber that does not dissolve in the body. It moves through the digestive system as such and can prevent problems like constipation.
The soluble and insoluble fibers are further classified into different types depending on their sources.
Both these types of fibers keep you healthy.
In recent times, fibers have become even more important for their ability to help with weight loss.
Soluble fiber is not processed in the small intestine. In the stomach, it absorbs water and turns into a gel. This moves through the small intestine and reaches the large intestine. Here, soluble fibers are acted upon by the bacteria present in the large intestine.
This process is called fermentation. Fermentation results in certain nutrients that are beneficial to your body.
The remaining soluble fiber helps give body (volume) to your stool. The water content in the soluble fiber is also retained and passed out with your stools.
The insoluble fibers meanwhile pass through the small intestine and the large intestine unchanged. Except for a few types, the insoluble fibers are not fermented. Bigger molecules of insoluble fibers trigger the production of mucus in the large intestine. These provide volume to your stool and make passing stools easier.
Smaller molecules of insoluble fibers can be constipating.
While still not a macronutrient, dietary fiber is gaining status as a very important nutrient.
Many studies conclude that a fiber-rich diet helps with weight loss. Here are the reasons why.
- Fiber-rich food keeps you full for a longer time and brings down appetite. This can help with weight loss over time
- Fiber prevents fluctuations in blood sugar levels. When sugar levels don’t go up and down drastically, your body goes through lesser sugar cravings and hunger.
- Fiber keeps the gut healthy and clean. This regulates digestion.
Even though fiber passes through the body mostly unchanged, there are few places where your body smartly breaks it down into portions that it can easily handle.
The minute you eat fiber-rich food, your teeth and jaw work to break down the food into smaller portions. This action changes the physical appearance and structure of the fiber. After it reaches the stomach, the churning action of the stomach muscles also helps in further altering its physical structure.
The fiber content is further broken into smaller parts. From here until fiber reaches the large intestine, it mostly remains the same.
Fiber keeps your gut healthy by flushing out excess LDL cholesterol and other unwanted deposits in the digestive tract as it travels down.
The story of fiber goes back to the times of ancient Greece. Greeks consumed wheat bran regularly as they thought it helped prevent constipation. They did not know why wheat bran helped though.
It was only in the 19th century that people started looking more intently into fiber and its benefits. The benefits of fiber in curing constipation was introduced in America by J.H Kellogg, a doctor, who later created the iconic Kellogg cereal brand.
Kellogg initially pointed to the lack of fiber as a reason for two common conditions prevalent then - constipation and masturbation. He sincerely believed that including a lot of fiber in food will ‘treat’ these conditions.
Kellogg and his family came up with a kind of granola that was full of fiber content. In 1953, a British physician first coined the term ‘dietary fiber’.
The early 1900s saw a lot of demand for these fiber-rich breakfast options and slowly, foods with higher fiber content became popular choices in families with healthy food choices.
As nutritionists and doctors started understanding what fiber did to the body, the link between high fiber and weight loss became a well-researched topic.
Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements.
Did you know that the average American gets only about 15 grams of fiber a day?
The FTO gene is associated with obesity, type II diabetes, and body-mass index. A particular variant of the FTO gene seems to have a relationship between lower waist circumference and a high-fiber diet.
rs11076023
A allele - Individuals are likely to lose more weight upon fiber intake. Their waist circumference also reduces.
T allele - Individuals are likely to lose moderate to less weight upon fiber intake with a lesser reduction in waist circumference.
The TCF7L2 gene produces the TCF7L2 protein. A variation in this gene plays an important role in increasing/decreasing the risk of type II diabetes in relation to fiber intake. Type II diabetes and sharp sugar highs and dips in the body are directly related to weight gain.
*rs7903146 *
There are three genotypes of this SNP that relate fiber intake to risk of diabetes and weight loss. Individuals with the CC and CT genotype have lesser risk of developing type II diabetes upon fiber intake.
These individuals also lose more weight when they include fiber-rich foods. Those with the TT genotype are not protected against diabetes type II because of a high fiber diet and also lose only moderate to less weight upon fiber intake.
Feeling of fullness - Fiber-rich food is often bulky and fills you up well. It takes a long time for fiber to pass through the digestive tract too. Because of these reasons, fiber gives you a sense of being full for a longer time. This prevents re-snacking in between meals and can help with weight loss.
Low calories - Many fiber-rich foods are low in calories. Their energy density is lesser than foods rich in simpler carbohydrates. This means that even if you eat your normal quantity, you are getting lesser kilojoules/gram of the food. Choosing a fiber-rich meal is hence a perfect way to bring down the caloric intake and lose weight.
Lowered risk of sugar dips - When you have a normal carbohydrate-rich meal, carbs are quickly broken down into sugars and are absorbed right away. This causes a sharp increase in blood sugar levels and once the sugars are absorbed, a sharp dip too. Sugar dip can make you crave food again, especially sugary snacks and desserts. Fiber prevents the sharp sugar dips from happening and maintains your sugar levels stable. You will hence snack less and lose weight faster.
While many people are only fiber deficient, it is possible to get an overdose of fiber when you do not plan your diet right.
When you consume more than 70 grams of fiber a day, these could be some of the side effects noted.
When you consistently get lesser fiber than what’s recommended, here are some of the symptoms to look out for:
Switch over from simple carbohydrates to wholemeal or multi grains. Replacing your loaf of white bread with wheat bread or your regular pasta with a multigrain pasta will automatically increase your fiber intake.
Choose a healthy cereal-based breakfast. Make it a point to eat a bowl of barley, oats, wheat, or a mixed cereal meal the first thing in the morning to give you a fiber-kick.
Make sure you include at least 2-3 portions of fruits and vegetables a day. Try eating them with their skin to improve their fiber value.
Snack on nuts and seeds. These are tastier and also fiber-rich.
Plan your meals right. Consciously make sure you pick fresher produce to cook with. Fibrous fruits and vegetables along with a couple of portions of grains, lentils, and legumes will satisfy your body’s fiber needs easily. With the right fiber intake and moderate physical activity, you will lose weight consistently.
Get your genetic testing done. If your genes don’t help you lose weight upon fiber intake, you might have to take extra efforts in working out and restricting calories to bring down body weight.
https://www.forbes.com/sites/priceonomics/2016/05/17/the-surprising-reason-why-dr-john-harvey-kellogg-invented-corn-flakes/?sh=45da5e766997
https://www.theguardian.com/business/2006/dec/28/food.usnews
https://www.otsuka.co.jp/en/health-and-illness/fiber/about/history/
https://www.healthline.com/health/food-nutrition/how-much-fiber-per-day
https://medlineplus.gov/ency/article/002136.htm
https://www.ucsfhealth.org/education/increasing-fiber-intake
https://www.medicalnewstoday.com/articles/321286#symptoms
https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3433658/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4807705/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3478519/
Calcium is the most abundant material in the body. The body stores over 99% of the calcium in bones and teeth. The rest is found in nerve cells, body tissues, blood, and other body fluids. The body uses bones as a reservoir for (and sometimes source of) calcium. A proper level of calcium in the body over a lifetime can help prevent osteoporosis.
When you don’t get enough calcium, you also increase your risk of developing other conditions like:
- Osteopenia
- Calcium deficiency disease (hypocalcemia)
Other than its vital role in the formation and strengthening of bones and teeth, calcium also helps with the following:
- Muscle contractions
- Normal enzyme functioning
- Clotting blood
- Sending and receiving nerve signals
- Squeezing and relaxing muscles
- Releasing hormones and other chemicals
- Maintaining a normal heart rhythm
The present nutritional requirements of calcium is a result of a 200 million year evolution. The evidence indicates that this evolution occurred in a high-calcium nutritional environment.
Humans who lived during the Stone Age period consumed a lot more calcium (1500mg/day or even more) than we do today. The higher calcium consumption can be attributed to the requirement for higher physical exertion. Examination of bony remains from that period revealed a higher bone mass and lesser age-related bone loss.
While the Americans today get the majority of calcium through dairy foods, the stone age people had to rely on plant sources as domestication hadn’t begun by then. Their diet was also high in protein, fiber, and other micronutrients, and at the same time, low in sodium and fats. Archaeological evidence suggests that the Stone Age diet helped prevent diseases like heart disease, stroke, osteoporosis, and other chronic diseases.
Evolution has programmed our genes to adapt to a certain kind of nutritional pattern- which has many positive implications on our health. Changing our diet to match this ‘designated’ nutritional pattern can be a big challenge but can help achieve major improvements in our health.
The RDA of calcium for adults 19-50 years of age is 1000 mg for both men and women. Women who are 51 and older (post-menopausal) and men who are 71 and older require about 1200 mg of calcium.
However, the WHO states that adults require only 500 mg of calcium per day.
The Calcium sensing receptor (CASR) gene encodes a calcium-sensing receptor, which binds to calcium present in the blood. The [CASR protein}(https://medlineplus.gov/genetics/gene/casr/) is present on the cells of the parathyroid glands and is associated with the secretion of the parathyroid hormone. This hormone transfers calcium from the bone into the blood, with bones acting as storage centers for calcium.
When calcium levels are high, the levels of parathyroid hormone are low. This facilitates increased binding of calcium to CASR receptors in the kidney. This ultimately leads to more removal of calcium via kidneys.
rs1801725 of CASR Gene And Calcium Deficiency Risk
rs1801725 is an SNP in the CASR gene associated with serum calcium levels. This SNP is also called A986S. It contributes to 1.26% of the variance in serum calcium levels. The T allele of rs1801725 was associated with higher serum calcium.
rs17251221 of CASR Gene And Calcium Deficiency Risk
Previous studies have indicated that rs17251221 in the CASR gene is associated with total serum calcium levels. People with the GG + GA genotypes have higher calcium levels than those with the AA genotype.
GATA3, or GATA binding protein 3, is a gene that is located on chromosome 10 and belongs to the GATA family of transcription factors.
Defects in this gene have been associated with hypoparathyroidism.
Hypothyroidism causes a reduction in the calcium levels in the blood, i.e., hypocalcemia.
rs10491003 of GATA3 Gene And Calcium Deficiency Risk
rs10491003 is an SNP in the GATA3 gene. It is implicated in disorders of calcium imbalance. The T allele has been associated with a 0.027 unit increase in calcium levels.
The CYP24A1 gene is located on chromosome 20 and encodes the enzyme 24-hydroxylase.
This enzyme is responsible for controlling the amount of active vitamin D available in the body.
Vitamin D is absolutely essential for the proper absorption of calcium from the intestines and is also involved in various processes required for bone and tooth formation.
Many mutations in this gene are found to be associated with idiopathic infantile hypercalcemia 1.
rs1570669 of CYP24A1 Gene And Calcium Deficiency Risk
rs1570669 is an SNP in the CYP24A1 gene. The A allele in this SNP is associated with a 0.012-0.024 decrease in the serum calcium levels. People with the AA genotype are at a higher risk for calcium deficiency.
Other genes like CARS, DGKD, DGKH, GGCKR, TTC39B, and WDR81 also influence calcium levels in the body.
Overactivation of parathyroid hormone: Also called hyperparathyroidism, this condition results in excess parathyroid hormone. This results in a calcium imbalance.
Medications: Diuretics release a lot of water from the body, which results in the underexcretion of calcium. Lithium causes excess secretion of the parathyroid hormone.
Lung diseases: Certain lung diseases like sarcoidosis result in high vitamin levels, which increases the level of calcium.
Cancer: Some cancers, especially lung, blood, and breast, increases your risk for calcium buildup.
Dehydration: This, coupled with poor kidney function, can increase your calcium levels.
Also called hypocalcemia, calcium deficiency is a condition where there are low calcium levels in the body. Women are more prone to calcium deficiency, especially those who are going through menopause. This is because of the decrease in the female hormone estrogen, which plays a vital role in calcium metabolism.
Some symptoms of hypocalcemia include:
-Muscle problems such as aches, spasms, cramps
-Increased numbness and tingling in the arms, legs, hands, and feet
-Severe fatigue, lack of energy
-Dry skin
-Weak and brittle nails
-Osteoporosis, that increases the chances of breaking or brittle bones
-Dental problems like poor oral health, week roots of teeth, brittle teeth, gum irritation, increased cavities
-Depression
-Hallucinations
Hypercalcemia/excess calcium describes a condition where there are high concentrations of calcium in the blood. This can be harmful to your bones and organs, especially to your kidneys.
The parathyroid hormone controls the levels of calcium in the body. Hypercalcemia is usually the effect of overactive parathyroid glands that result in an increase in the blood calcium levels.
Hypercalcemia affects different organs differently:
Kidneys: Kidneys need to overwork to filter all the extra calcium. This causes increased thirst and frequent urination
Bones: The calcium in the bone is leached out into the blood - thus, it gets weakened, which results in bone pain
Abdomen: Symptoms related to the abdomen include nausea, constipation, vomiting, and abdominal pain
Heart: High calcium levels can result in abnormal heart rhythms
Muscles: Hypercalcaemia can cause muscle weakness and spasms
Brain: Symptoms like lethargy, confusion, fatigue, and even depression
One of the best ways to ensure healthy and optimum calcium levels is by sufficient dietary intake of the mineral.
https://www.health.harvard.edu/staying-healthy/how-much-calcium-do-you-really-need
https://medlineplus.gov/genetics/gene/casr/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908705/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3778004/
https://medlineplus.gov/genetics/gene/cyp24a1/#conditions
https://en.wikipedia.org/wiki/Parathyroid_hormone
Choline is one of the nutrients that has risen in ranks very quickly. The Institute of Medicine declares choline as an ‘essential nutrient’. There are many complex roles performed by this nutrient in the body.
While humans do produce choline in their bodies, the quantities are mostly insufficient. It is hence important to also obtain choline from the foods you eat. Choline acts like amino acids and facilitates various processes to function seamlessly.
It is not easy to decide on the global recommended values for choline intake. Certain genetic changes increase or decrease a person’s choline needs. We will discuss more of this in the genetic section.
Here are some of the important functions of choline in the body.
Helps in making fats that holds together cell membranes
Choline is useful in producing acetylcholine. This is a basic neurotransmitter (messengers that transmit signals from one cell to another)
Helps with DNA synthesis (the production/creation of DNA molecules)
In the middle of the 19th century, a large number of researchers were analyzing the chemical composition of tissues of living organisms.
During the 1850s and 1860s, several scientists were working on a new molecule at the same time in different parts of the world.
In 1850, Theodore Gobley, a pharmacist in Paris extracted this new molecule from the tissues of the brain and named it ‘Lecithin’. The word meant egg yolk in Greek.
In 1862, Adolph Strecker, a German scientist extracted lecithin from bile and then heated it. The result was a new chemical named Choline.
In 1865, another expert named Oscar Liebreich identified a new chemical found in the brain and named it neurine.
It was later proven that choline and neurine were the same substances.
It was only in the 1930s that scientists proved fatty liver could be cured with choline supplemented food.
In 1998, choline was added to the list of essential nutrients needed for human survival.
De Novo Synthesis - De Novo synthesis of choline is the production of choline inside the body. The phosphatidylethanolamine N-methyltransferase (PEMT) is an enzyme that helps convert certain kinds of lipids called phospholipids into phosphatidylcholine.
An enzyme called Phospholipase D converts phosphatidylcholine into phosphatidic acid. In this process, choline is released, which then enters circulation.
Absorption from food - Once you eat choline-rich foods, different forms of choline enter the small intestine and then choline gets stored in the liver. The liver then passes on the choline to the bloodstream and this reaches all the cell membranes.
While this would be enough to match bare requirements, you will need to match up with the right foods to get your complete recommended levels of choline.
The PEMT gene is responsible for making phosphatidylcholine in the body. Phosphatidylcholine is eventually converted into choline. Extreme cases of choline deficiency can lead to liver damage. For some individuals, variations in the PEMT gene can result in an increased risk of liver damage, obesity, and abdominal fat build-up.
rs12325817
The C allele of the rs12325817 SNP causes increased risk of liver problems when you consume inadequate amounts of choline.
The MTHFD1 gene helps in activating folic acid into forms usable by the body. Certain variations in the MTHFD1 gene affects the choline levels in the body too.
rs2236225
The A allele of the rs2236335 SNP causes folate deficiencies. When your choline intake is also low, you can develop serious signs of choline deficiency like fatty liver. The G allele however does not cause folate deficiencies. The body is able to handle a low-choline diet better without resulting in extreme symptoms.
Pregnancy and lactation - About 95% of pregnant and lactating women consume less choline than what’s needed. Women who do not consume folic acid supplements during pregnancy are at a greater risk for choline deficiency. Talk to your gynecologist to know if you should change your diet pattern during pregnancy.
Menopause - Estrogen is an important hormone that helps produce choline internally in the body. During menopause, estrogen levels come down and so do choline levels.
Alcoholics - Alcoholics have higher needs for choline. When they do not have a healthy diet regime, the chances of them developing choline deficiency is very high.
Athletes and high endurance trainers - If you are physically very active, regular workouts and training sessions can cause a fall in the choline levels. Supplements can help stabilize the levels
Since choline is also produced internally in the body, choline deficiency is rare. However, it does happen in the below categories of individuals.
- Pregnant women
- People with genetic polymorphisms that prevent absorption of choline
- Individuals who are intravenously fed
People with choline deficiency develop Nonalcoholic Fatty Liver Disease (NAFLD). This condition usually resolves when the person is supplemented with choline. Here are some of the conditions associated with NAFLD.
- Obesity
- Hypertension
- Insulin resistance
- Increased risks of liver damage, liver cancer and liver cirrhosis
https://www.hsph.harvard.edu/nutritionsource/choline/
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
https://lpi.oregonstate.edu/mic/other-nutrients/choline
https://www.researchgate.net/publication/233773350_A_Brief_History_of_Choline
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4422379/
https://www.foodnavigator-usa.com/Article/2014/10/17/Time-for-the-DGAC-to-look-again-at-choline#
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
https://lpi.oregonstate.edu/mic/other-nutrients/choline#deficiency-symptoms
You must have heard people say that they have a ‘sweet tooth.’ They always tend to crave sugary drinks and foods. They may not even be able to complete a meal without a dessert.
So, what is this tendency to crave sweets? Is this some kind of addiction, or do these people actually need excess sugar to function actively?
People have specific likes and dislikes when it comes to taste. In fact, people are born with these likes and dislikes. One such strong like that many have is a preference for sweet foods.
Sweetness is a basic taste you get when you eat anything sugary. Any soluble carbohydrate that is used in foods and tastes pleasant belongs to this category.
There are also certain other substances that give a sweet taste. These are called non-sugar substitutes and include aspartame, saccharin, and other chemical sweeteners.
The taste threshold is the minimum concentration of a particular taste that people are able to easily identify.
Sweetness has the highest taste threshold. People identify and relate to sweetness easily and are trained to enjoy the taste all through life.
Newer studies are confirming that sweet tooth can be an actual condition and not just an excuse to gorge on sweet treats!
A study that analyzed the data of about 6500 people from the Danish community concludes that a particular hormone secreted in the liver determines who loves sweet foods and who doesn’t.
More studies relate the FGF21 gene to an increase or decrease in the preference for sweet foods. (More about this in the genetic section)
How do our bodies react so positively to sweet foods? The minute you eat something sweet, the sweet receptors in the tastebuds identify the taste and send information to your brain.
It was recently discovered that human beings have taste receptors throughout the body, including the linings of the GI tract, the nasal epithelium, the respiratory system, and even in the testes and sperm!
As food enters the gut, the enteroendocrine cells identify sweetness. The amount of sweetness encountered by the enteroendocrine cells determines your hunger or feeling of fullness.
Leptin is a hormone secreted by the adipose tissues and in the small intestine. This hormone helps inhibit hunger and tells you that you can stop eating. Leptin ensures energy balance in the body.
Leptin and the signals from the sweet taste receptor cells work in coordination to identify whether you are full or not. Leptin levels are the highest around midnight and lowest in the afternoons. High leptin levels bring down sweet taste sensitivity.
Because of leptin level changes, certain foods that you feel are very sweet in the afternoon might feel just fine at night!
Most people crave sweet treats in the middle of the night because of this reason.
Imagine 8000 BC when cavemen were trying to make weapons and tools with stones. Cave paintings during that period show cavemen raiding beehives to get sweet honey.
Our sweet tooth and the tendency to prefer sweet foods date back to the stone age!
Sugar was produced in India very early. Around 2000 BC, Indians were already making sugar-coated milk-based sweets that they enjoyed during festivals and special occasions.
Romans started making gold-laced sweets called Kryksokolla in 600 AD. As sugar cultivation became popular around the world, the different kinds of sweet foods produced increased too.
Early primates searched and fought overripe fruits. Ripe fruits were full of sugar and gave the monkeys and apes an instant dose of energy that was very important in the wild. Scientists believe that we relate sweet foods to energy and survival and are still drawn to them subconsciously.
About two centuries ago, the average American consumed 2 pounds of sugar a year. Do you know the value now? It is a staggering 152 pounds a year!
Sugar comes in two distinct forms - natural sugars (found in fruits and vegetables) and added sugars (found in sweets, pastries, processed foods, beverages, and snacks). The recommended values of sugar mentioned below are for added sugars.
The FGF21 gene produces a hormone that regulates glucose metabolism in the body. The rs838133 SNP of the FGF21 gene creates changes in the tendency to prefer sweet foods. People with the A allele of this SNP have a higher tendency to prefer sweet foods than those with the G allele.
This is called the Fat mass and obesity-associated gene. While variations in the gene directly affect weight gain, the rs1421085 SNP of the gene also seems to cause changes in preference to sweet foods. The C allele of the rs1421085 SNP makes an individual prefer sweetness over other tastes.
Why do people tend to prefer sweet foods? Here are non-genetic factors that cause an excessive preference for sweet foods.
Sweet foods are addictive - Sweet foods activate the same receptors in the brain that drugs like heroin do. This makes them addictive and increases people’s tendencies to prefer sweet foods over other types.
Sweet foods are associated with having a good time - Think of times you indulged in sweet foods - weddings, parties, and get-togethers with friends. Sweet beverages and desserts are associated with happiness and hence are more preferred.
Sweet foods are comforting - Sweet foods are known for their comforting and soothing properties. The mood-altering nature of these foods makes them a preferred choice.
Habit - There was a time when sweet foods were only available occasionally. Right now, though, the common American diet is sugary and sweet. Our bodies are used to all the excess sweetness we consume, and this has become a habit.
Age - Children have a higher tendency to prefer sweet foods. This could be because of their higher growth rate. Since children grow faster, their bodies look forward to high-energy food sources. Sweet foods are high in calories and give instant energy.
When you consume more than the recommended values of sugar a day, here is what will happen.
- Excess caloric intake leading to weight gain
- Increased risks of pre-diabetes and diabetes
- Psychological disorders including depression and anxiety
- Increased risks of heart diseases
- Increased risk of Non-Alcoholic Steatohepatitis (NASH) and Non-Alcoholic Fatty Liver Disease (NAFLD)
- Sugar craving and sugar addiction
Sugar addiction increases your tendency to prefer sweet foods and makes your body crave sugar all the time. This is similar to mild drug addiction. Stopping sweet foods all of a sudden can lead to the below withdrawal symptoms.
- Lightheadedness
- Nausea
- Fatigue
- Anxiety and depression
- Insomnia or an excessive need to sleep
- Difficulty in focusing
Pick natural sugars over processed sugars - You could have a higher tendency to prefer sweet foods. However, get your source of sugar from natural sources like fruits and vegetables. These are healthier and also give you other essential vitamins and minerals needed for the body.
Check nutritional labels - Before you pick up something from the grocery store, check the nutritional label. Satisfy your sweet tooth with low-sugar or natural sugar versions. Stay away from foods and beverages that are loaded with refined sugar. These only make you more addicted to sweet foods.
Know your genetic makeup - A simple genetic test will show you if you have a higher tendency to prefer sweet foods. If so, start making healthier sugar choices and slowly bring down your processed sugar intake to get healthier.
Switch to a low-calorie sweetener - Low-calorie sweeteners are also called artificial sweeteners. If you have existing health conditions that can be made worse with sugar intake, then use artificial sweeteners sparingly to handle your cravings.
Burn the calories - Craving for a donut? Indulge in one and then work out for an extra 15 minutes to match up the sugar you consumed.
https://www.mirror.co.uk/news/uk-news/sweets-through-ages-timeline-shows-6882741
https://www.dhhs.nh.gov/dphs/nhp/documents/sugar.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738223/
https://www.nhs.uk/live-well/eat-well/how-does-sugar-in-our-diet-affect-our-health/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738223/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537773/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2551675/
https://blog.23andme.com/wp-content/uploads/2015/03/5-N8XiOLkGIgydwX_SS-IQ_23-08_Genetic_Associations_With_Traits1.pdf
Overeating is a common problem with adults and children across the world. Overeating is a recognized disorder, and about 28.8 million Americans face this at least once in their lifetimes.
While taste and love for food can cause people to overeat, genetics can also increase a person’s tendency to overeat.
Eating is a daily activity needed for the survival of all living beings. Food gives energy and helps human beings grow. The amount of food you eat has to depend on the calories you burn. In simple terms, the more active you are and the more energy you burn, the more food you will need to eat.
Overeating happens when you consume more calories than you can burn. Let’s say it is Thanksgiving, and you have been gorging on roast turkeys, candied yam, sweets, and drinks all day long.
This is a typical day of overeating for you. Most Americans overeat during festivals and holidays. For some individuals, overeating is an everyday problem.
Overeating can be a symptom of bulimia nervosa (overeating followed by vomiting out the contents) or binge eating (overeating frequently).
The tendency to overeat is one of the biggest mental health challenges in the country.
While excessive hunger is one reason people overeat, other genetic and non-genetic reasons increase a person’s tendency to overeat. We will be discussing these in detail in the coming sections.
Knowing these reasons and working on them will help you handle the condition better.
Human beings are designed to handle a specific amount of food. The stomach expands to handle large amounts of food when you overeat. The expansion puts pressure on the stomach and the nearby organs in the body.
After you eat, food is broken down by saliva and other enzymes. Fat, proteins, and sugar are separated. The sugars enter the bloodstream and are passed on to the cells for energy. Excess sugar is stored as glycogen in the liver and muscles.
Proteins are broken down into amino acids and are used by the tissues and muscles. Excess proteins are converted into fats and sugars.
The body uses a certain amount of fats needed, and the remaining goes to the adipose tissues and are stored.
When you overeat and have excess proteins and sugars in the body, both get converted into fats. Fats end up getting stored in the fat cells, and this leads to gradual weight gain.
When you receive excess calories through food, your fat cells keep building up. This leads to weight gain, obesity, and other lifestyle conditions.
Your brain takes about 20 minutes to let your stomach know that you are full. Most people end up overeating in these 20 minutes.
When you consume more calories than what’s needed for the body, it is considered overeating. When you know your Basal Metabolic Rate (BMR), it is easy to calculate the calories you can safely consume in a day.
Here is how you can calculate your BMR.
Women: BMR = 655 + (4.35 x weight (pounds)) + (4.7 x height (inches)) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight (pounds)) + (12.7 x height (inches)) - (6.8 x age in years)
Let’s take an example. A 30-year-old woman weighs 154 pounds. She is 62 inches tall. Here is her BMR value.
655+ (4.35X154)+(4.7X62)-(4.7X30) = 1475
Converting BMR to recommended calorie consumption.
The FTO gene is one of the most discussed genes for weight gain and the tendency to overeat. Many studies mention that this gene is a switch that controls many other ‘weight-related’ mechanisms in the body.
The rs9939609 SNP of the FTO gene increases a person’s tendency to overeat. The ‘A’ allele of this SNP causes the below effects in the body.
-Increased Ghrelin levels : Ghrelin is called the hunger hormone. Increased ghrelin means increased hunger
-Increased food intake
-Decreased satiety levels : individuals don’t feel contended after eating food
-Increased cravings
-Increased risks of emotional and binge eating
People with the AA genotype have a higher tendency to overeat and also are at a higher risk for developing weight gain-related side effects like obesity, heart conditions, diabetes, and risks for cancer.
About 14% of the population have the AA genotype. Those with the AT genotype make relatively healthier food choices. They are satisfied after eating their meals and do not overeat.
Why do people overeat? The different non-genetic factors that push people to have an increased tendency to overeat will surprise you.
Boredom - People eat when they are bored. This is a very common reason why healthy individuals gain weight. Finding other ways to deal with boredom can prevent the tendency to overeat.
Mental stress and anxiety - A person’s mood affects how much the person eats. Both positive and negative moods can cause people to overeat. A study concluded that women who were stressed at work overate at lunchtime!
External cues * - External cues play a very important role in causing people to overeat. In a country like America, food is everywhere. You are constantly exposed to food and beverages either sold or advertised, forcing people to eat more than what they need.
*Social pressure - Eating has become a social habit. People invariably visit restaurants and bars when they get together. Those who have an active social life end up eating more over the week.
Lowered ability to resist - Some people have a better ability to resist overeating than others. While one person can stop with two slices of pizza, another person ends up stuffing 3-4 pieces and then feeling uncomfortable. This is another cause for overeating.
Taste - Food has become so much tastier now. International tastes and flavors are available, encouraging people to eat more and eat often.
Overeating may not look like a problem at all until you experience one or more of the below symptoms.
-Discomfort after you finish your meals
-Breathing difficulties because the stomach pushes the lungs
-Gas and bloating
-Feeling of tiredness and sluggishness after a meal
-Not able to stay physically active after a large meal
-Guilt and shame of overeating
-Nausea and vomiting
-Heartburn
-Increased metabolism leading to sweating and dizziness
Here are some of the long and short-term side effects of overeating.
-Weight gain and obesity
-Sleep apnea (breathing stopping and starting randomly at night)
-Increased risks of type II diabetes, high blood pressure, and heart diseases)
-Increased risks of different types of cancer
-Arthritis
-Organ malfunctioning
-Impaired brain functioning in older individuals
Know why you are overeating - Knowing the reason behind overeating can help address the problem better. If you are genetically prone to overeating, making lifestyle changes like counting calories and taking professional help. If one particular reason like stress or boredom makes you overeat, handle that first.
Know your trigger - Certain foods can trigger overeating. It could be a particular taste, flavor, or even a place that makes you overeat. Know your trigger, and stay away from it.
Do not eat directly from containers - If you want to eat chips, add a handful to a plate, replace the pack of chips in a closed shelf, and then start eating. If you eat directly from the pack, you will not stop until you finish the whole pack.
Choose healthier food options - Eating the same quantity of fruits and chocolates does different things to your body. Fruits are not addictive, while chocolates are. Pick the right foods, and you will not have the urge to overeat.
Stop before you feel full - One trick that experts suggest to prevent the tendency to overeat is to stop before you feel full. This way, you can consciously prevent overloading on food.
Manage boredom and stress differently - If you are bored, stressed, or anxious, find other healthier ways to manage them without depending on foods.
Take help - Is overeating causing mental, physical, and social issues? Take professional help to handle the disorder.
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One of the major challenges faced by obese people in terms of weight loss and management is the prevention of weight regain after successful weight loss. Some studies suggest that 80% to 95% of people who lose weight regain it shortly after.
While many people face success with weight loss, long-term maintenance of weight loss has often been an elusive goal.
Energy expenditure varies according to changes in body weight. Higher body weight is associated with higher energy expenditure. Weight loss is accompanied by a decrease in resting energy expenditure (REE) (energy needed to fuel minimal daily functions of cells and organs). The reduction in REE can lead to weight gain. Yes, it is a pretty vicious cycle!
The composition of the diet used for weight loss also influences REE and weight gain. According to a study, low-carb, high-protein diets are effective for short-term weight loss, while its effects on long-term weight loss are still hazy.
According to The Prevention of Obesity Using Novel Dietary Strategies (POUNDS LOST) study, REE decreased the least in the very low carbohydrate group, suggesting that a low-carbohydrate diet may discourage weight regain.
Another study found that the high-protein, low-glycemic index diet was best for maintaining weight loss.
A meal replacement is a drink, bar, soup, etc., intended as a substitute for a solid food meal, usually with controlled quantities of calories and nutrients. With most branded meal replacements, two of your usual meals are substituted with a meal replacement.
In the early days, the meal replacement diet was very low in calories - around 200-400 kcal a day - compared to the average calorie consumption by an American (2400 kcal). Such low-calorie diets lead to muscle breakdown, slowing down your metabolism. Further, most of these diets are nutritionally deficient. All of these contribute to easy and quick weight regain.
However, these days, the meal replacement diets have become more nutritionally sound, including the appropriate amounts of macronutrients and micronutrients. They are also not as low in calories - nowadays, meal replacement diets have a calorie content of 800–1000 kcal per day. This is sufficient enough to prevent/slow down muscle breakdown. Meal replacements are also used along with the usual diet getting the calorie count up to 1200 per day.
This gene is involved in controlling fat metabolism (break down) and insulin sensitivity (how well your body responds to insulin) in the body.
ADIPOQ gene codes for a protein called the adiponectin, which is involved in aids fatty acid breakdown. Higher the adiponectin levels, the more efficient the fatty acid breakdown.
Decreased adiponectin levels are thought to play a central role in obesity, and type 2 diabetes.
rs17300539 of ADIPOQ Gene and Weight Gain Tendency
The SNP rs17300539 is also annotated as -11391 G/A. In a study, 180 Spanish volunteers were put on a low-calorie diet. An 8-week follow-up revealed that people who have the A allele had a protective effect against weight regain. On the other hand, people with the GG type experience weight regain.
A allele carriers also had higher adiponectin levels.
The PPARG gene encodes the peroxisome proliferator-activated receptor, a nuclear receptor found mainly in the adipose tissue, macrophages, and colon. PPARG is associated with fatty acid storage and glucose metabolism. PPARG also increases insulin sensitivity by enhancing the storage of fatty acids in fat cells. Certain mutations in this gene influence the weight regain tendency in individuals.
rs1801282 of PPARG Gene and Weight Gain Tendency
The minor G allele is associated with lower PPAR gamma activity. This decreases insulin sensitivity. People with the G variant were shown to be associated with a higher weight regain tendency.
Other genes influencing weight regain tendency include BDNF and TFAP2B.
Other common factors that influence weight regain are:
The more weight you lose, the fewer calories your body needs to maintain itself. Say you go on a 1500-calorie diet. You may see some significant weight loss initially. But as your calorie demands reduce, continuing the same calorie consumption may lead to weight regain. So it’s important to recalculate your calorie requirements as and when you experience weight loss.
With some diets, like crash diets or other calorie-deficit diets, your body is forced to break down muscle to use for energy - lower the muscle mass, slower the metabolism. When your metabolism slows down, it becomes a lot easier to regain those lost pounds.
Yo-yo dieting, the colloquial term for weight cycling, describes the cyclic pattern of losing weight, regaining the lost weight, and dieting to lose that weight again. Since the weight goes up and down like a ‘yo-yo,’ the term yo-yo dieting came up. This kind of fluctuation of weight has been linked to conditions like obesity and type 2 diabetes.
A review of 19 studies that examined the effects of the weight cycle revealed that in more than half the studies, there was an association between weight cycling and increased body weight and risk of obesity.
Weight loss leads to both fat and muscle loss. While fats are regained easily, the same doesn’t happen with muscles. Thus with weight cycling, muscle mass decreases over time.
Leptin is a hormone released by fat cells. It is a satiety hormone that signals your mind that you are full - controls your appetite. When you lose weight, you lose fat cells - this results in a decrease in your leptin hormone levels. That makes you hungry. Once you come off the diet, you’ll be left with an oversized appetite.
According to a study in The New England Journal of Medicine, people with the greatest swings in weight also had a 78% increased risk of diabetes, even after correcting all traditional risk factors. This is because weight fluctuations also result in changes in insulin levels.
A study states that weight gain is more dangerous than being overweight for heart diseases. Weight cycling has been studied to narrow down the blood vessels in the heart, leading to coronary heart disease.
Weight cycling, or losing and regaining weight repeatedly, may also lead to gallstones. The more weight you lose and regain during a cycle, the greater your chances of developing gallstones. According to a study published in the Archives of Internal Medicine, men whose weight fluctuated more than five pounds were more likely to develop gallstones.
Gut bacteria are the good bacteria that help you digest food and are crucial to prevent digestive disorders. Yo-yo dieting can mess up this bacterial population in your gut. This can affect your digestive health, and in some cases, mental health too!
Increasing muscle mass gives a boost to your metabolism. Exercising your muscles can also prevent muscle loss while dieting.
Protein brings about the feeling of fullness and reduces appetite. It also regulates hunger and satiety hormones. Protein metabolism requires a great deal of energy. Therefore, increasing the protein content in your diet may result in burning more calories.
The thyroid gland regulates your metabolism. Many studies have shown that treatments with excess thyroid hormones can result in weight loss - however, when the hormone levels drop to the original levels, the weight is regained.
Low thyroid levels (hypothyroidism) can result in weight gain. So, it is important to keep your thyroid hormone levels in check.
Drinking a glass of water before meals can promote fullness and thus, reduce your calorie intake. Further, drinking adequate amounts of water also helps burn calories throughout the day.
Sleep disturbances, especially deprivation, can result in weight gain in adults. It can also interfere with weight maintenance in people who have lost weight. Poor sleeping habits have been linked to lower levels of leptin - an appetite-controlling hormone.
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