Medium Chain Triglycerides and Weight Loss

Submitted by: Amy Sercel MS RD CD

Edited by: Marcia Bristow MS RDN CSSD CD

One of the first weight loss recommendations you’ll usually hear is to eat less fat, so it might come as a surprise that some people actually add a fat to their diet to promote weight loss.  The fat they’re adding is manufactured from coconut and palm kernel oils and contains only medium chain triglycerides (MCTs).  MCTs are saturated fats that have a different chemical structure than other types of fat.  All fat molecules, or triglycerides, are made up a glycerol molecule connected to three chains of carbon atoms.  The fats most commonly eaten in the United States are long chain triglycerides (LCTs) with chains that are about 12-18 carbons long.  The carbon chains in MCTs are about half as long, containing between 6 and 10 carbons.¹

When you eat LCTs they’re absorbed into your intestinal cells, then transported through your bloodstream to your tissue where they’ll be stored or used for energy.  Since MCTs are smaller, they’re absorbed more easily than LCTs.  After absorption, they go directly to your liver and are less likely to be deposited in fat cells throughout your body.^2,3 Researchers also believe that digesting MCTs may use more calories than other types of fat, so eating them could slightly increase the number of calories you burn every day.  People have also suggested that MCTs can promote satiety, so you will stay full for longer and eat less later on in the day.^1–3

Studies researching MCTs and weight loss have had mixed results.  One systematic review found that people using MCTs lost an average of about 1.12 pounds more than the control groups over 10 weeks.  Participants lost the most weight when they ate between 4 and 10 grams of MCTs per day; as the dose of MCTs increased up to 25 grams per day, the difference in weight loss between the experimental groups and control groups disappeared.²

Other short-term studies have found that people who eat a breakfast containing MCTs may eat less at lunch.  In one instance, people who ate yogurt combined with 20 grams of MCTs ate an average of 273 calories less at lunch than people whose yogurt contained 20 grams of LCTs.  When participants were given the MCTs along with a muffin and orange juice, however, they ate the same amount at lunch as the control group.³ In another study, participants who drank a smoothie with 25 grams of MCTs ate the same amount at lunch as the people who were given LCTs, but ate about 594 calories less throughout the remainder of the day.¹ Both of these experiments were conducted only once with small groups of people, so it isn’t really possible to apply their results to an entire population.  It will be important to conduct more studies on larger groups to see whether eating MCTs consistently results in a lower calorie intake throughout the rest of the day.

If you would like to lose weight, using MCTs in your diet might not make a big difference in your efforts. Some people have started using coconut oil instead of butter or vegetable oil because about 60% of its triglycerides are MCTs.  However, coconut oil is high in saturated fat, and research about its impact on weight loss and satiety has been mixed.⁴ To promote health and weight loss, look for sources of unsaturated fat, such as olive oil, fatty fish, and nuts.  Meet with a Registered Dietitian who can give you a meal plan that meets your calorie needs, fill up on low-calorie fruits, vegetables, whole grains, and lean protein, and get active every day!

References:

1.         Coleman H, Quinn P, Clegg ME. Medium-chain triglycerides and conjugated linoleic acids in beverage form increase satiety and reduce food intake in humans. Nutr Res. 2016;36(6):526-533. doi:10.1016/j.nutres.2016.01.004.

2.         Mumme K, Stonehouse W. Effects of Medium-Chain Triglycerides on Weight Loss and Body Composition: A Meta-Analysis of Randomized Controlled Trials. J Acad Nutr Diet. 2015;115(2):249-263. doi:10.1016/j.jand.2014.10.022.

3.         St-Onge M-P, Mayrsohn B, O’Keeffe M, Kissileff HR, Choudhury AR, Laferrère B. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. Eur J Clin Nutr. 2014;68(10):1134-1140. doi:10.1038/ejcn.2014.145.

4.         Coconut oil for weight loss: Does it work? Mayo Clinic. http://mayoclinic.org. Accessed July 7, 2017.

Probiotics Part 2: Effectiveness and Unknowns

Submitted by Amy Sercel MS RD CD

Edited by Marcia Bristow MS RDN CSSD CD

The idea that eating bacteria could actually improve your health might not seem logical, but that’s exactly the thought behind probiotics.  Probiotics are live bacteria that you get from food or take in pill form to gain some health benefit.^1,2 The long list of diseases that probiotics might impact includes obesity, heart disease, irritable bowel syndrome, and cancer.³

Researchers believe probiotics work by changing your microbiome, or the 39 trillion bacterial cells that live in your body, to help “good” bacteria grow and prevent “bad” bacteria from suriving.⁴ The bacteria living in your large intestine break down un-digested food components, like fiber, to form products that will be used as food for other bacteria or will be absorbed by the cells of your large intestine.  It’s thought that different types of bacteria produce compounds that affect your health in different ways.  Some might be beneficial, such as improving your immune system or supporting healthy digestion, while others may negatively impact health by promoting inflammation or causing harmful bacteria to grow.^1,5 It’s thought that consuming “good” bacteria in the form of probiotics will help more “good” bacteria grow and produce compounds that will benefit your overall health.

Unfortunately, the research on probiotics is still in its early stages. Your microbiome is unique; no one else has the same amounts or types of bacteria that you do.  Scientists have only classified about 14% of the bacteria they’ve identified so far, meaning there’s a lot more to learn about which bacteria are helpful, which bacteria are harmful, how much of each type of bacteria is best to include in a probiotic, and how different types of bacteria might interact to impact health.¹

At the same time probiotics are only sold as supplements, which do not have to be approved for safety or proven effective.⁶ Additionally, the ingredients in supplements are not regulated; a supplement may contain ingredients that are completely different from those listed on its label.  One study found that a probiotic supplement contained smaller amounts and different strains of bacteria than listed on the label, which could lead to a potentially dangerous situation if the bacteria in the probiotic turned out to be harmful.⁷

Luckily, you can impact your microbiome through your food choices.  People who eat a variety of fiber-rich fruits, vegetables, whole grains, and nuts and have diets lower in cholesterol, saturated fat, and simple carbohydrates tend to have more beneficial bacteria living in their microbiomes.² Changing your eating habits to include more fiber-rich foods can alter your microbiome within a few days.^8,9 You can also choose fermented foods that already contain beneficial bacteria, such as yogurt, kefir, sauerkraut, kimchi, tempeh, or kombucha tea.  This way, you’ll get the nutritional benefits of these whole foods and won’t have to wonder whether you are getting the right amounts or types of bacteria to keep you healthy!

References:

1.         Hemarajata P, Versalovic J. Effects of probiotics on gut microbiota: mechanisms of intestinal immunomodulation and neuromodulation. Ther Adv Gastroenterol. 2013;6(1):39-51. doi:10.1177/1756283X12459294.

2.         Ettinger G, MacDonald K, Reid G, Burton JP. The influence of the human microbiome and probiotics on cardiovascular health. Gut Microbes. 2014;5(6):719-728. doi:10.4161/19490976.2014.983775.

3.         The Role of Prebiotics and Probiotics in Human Health. J Probiotics Health. 2013;1(2):1-8. doi:10.4172/2329-8901.1000108.

4.         Sender R, Fuchs S, Milo R. Revised estimates for the number of human and bacteria cells in the body. bioRxiv. January 2016:36103. doi:10.1101/036103.

5.         Shreiner AB, Kao JY, Young VB. The gut microbiome in health and in disease. Curr Opin Gastroenterol. 2015;31(1):69-75. doi:10.1097/MOG.0000000000000139.

6.         Venugopalan V, Shriner KA, Wong-Beringer A. Regulatory Oversight and Safety of Probiotic Use. Emerg Infect Dis. 2010;16(11):1661-1665. doi:10.3201/eid1611.100574.

7.         Probiotics: In Depth. NCCIH. https://nccih.nih.gov/health/probiotics/introduction.htm. Published November 21, 2011. Accessed May 30, 2017.

8.         Turnbaugh PJ, Ridaura VK, Faith JJ, Rey FE, Knight R, Gordon JI. The Effect of Diet on the Human Gut Microbiome: A Metagenomic Analysis in Humanized Gnotobiotic Mice. Sci Transl Med. 2009;1(6):6ra14. doi:10.1126/scitranslmed.3000322.

9.         David LA, Maurice CF, Carmody RN, et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature. 2014;505(7484):559-563. doi:10.1038/nature12820.

Probiotics Part 1: Happy Bacteria, Happy Body

Submitted by Jeremy Greenhaus

Edited by Marcia Bristow MS RDN CSSD CD

What are probiotics anyway?

Probiotics are the “good” bacteria that make their home inside the human gut. They eat and grow off of dietary fiber that we consume and can have real benefits for the person they live inside.¹  Bacteria are everywhere, and it is a common assumption that all bacteria are bad. While some unwanted types of bacteria do try to enter and grow in our bodies, there are many good bacteria that live harmoniously inside of us.

Probiotic benefits…

Probiotics may offer several potential benefits for your health including promoting healthy digestion, boosting your immune system, and helping to relieve and manage gastrointestinal (GI) symptoms and conditions.

Food sources of probiotics...

Foods to add to your diet that are good sources of probiotics include fermented foods such as kimchi and tempeh, and dairy products like yogurt, kefir, and cheese.²

Some people choose to use a supplement...

       

A probiotic supplement may be the only way to get the necessary amount of bacteria to manage a number of symptoms and illnesses. The most effective dosage for probiotic supplements is still unclear. Keep in mind that dietary supplements are not regulated and ingredients and amounts on the label may not match what is in the product.³

When supplements might be useful...

     

A probiotic supplement may help to manage conditions like irritable bowel syndrome (IBS), and inflammatory bowel diseases (IBD) such as ulcerative colitis. Additionally, they may also help relieve symptoms from antibiotic-related diarrhea and similar gastrointestinal issues from viral infections seen in children.⁴

So what does this mean for you?

     

If you think probiotics may benefit you, seek advice from your healthcare provider before taking a supplement as there may be risk for some people.² Currently, more research is needed to determine whether probiotics can offer the potential benefits that are often claimed.²  Most healthy people do not need to take a supplement, but instead should focus on incorporating probiotic rich foods into their diet to support healthy immune and digestive function by discouraging the growth of unwanted bacteria.

References:

1. Are probiotics right for you? Tufts University Health & Nutrition Letter. 2011;29(9):4-5.https://search-proquest-com.ezproxy.uvm.edu/docview/906040336?accountid=14679. Accessed January 16, 2017.
2. Douglas, Sanders. Probiotics and prebiotics in dietetics practice.Journal of the American Dietetic Association. 2008;108(3):510-521. doi: 10.1016/j.jada.2007.12.009
3.Probiotics: Know what works, what doesn’t. Tufts University Health & Nutrition Letter.
2013;31(2):6.https://search-proquest-com.ezproxy.uvm.edu/docview/1365656271?accountid=14679. Accessed January 16, 2017.
4. Williams N. Probiotics. American Journal of Health-System Pharmacy. 2010;67(6):449-458. DOI: 10.2146/ajhp090168.

Image Source:  https://www.shutterstock.com

Health Food or Snack Food? Seeing Beyond Marketing Schemes

 

Submitted by Mattie Alpaugh

Edited by Marcia Bristow MS RDN CSSD CD

Have you ever been swayed into buying a product because of its nutrition marketing? Most of us have. Many packaged foods in the grocery store have labels advertising that they are “made with real fruit or vegetables.” Such health claims often disguise snacks as nutritious foods.

First, let us look at why companies promote that their products contain fruits or vegetables.  We all know that fruits and vegetables are good for us, because they contain vitamins, minerals, and natural fiber. Despite these benefits, few Americans (13%-20%) eat the recommended three to four servings of fruit a day.  And worse, only 11%-18% of Americans eat the recommended five servings of vegetables a day.^1,2 Food manufacturers know that many people are trying to increase the amount of fruits and vegetables that they eat, and use this to sell their products.³

The problem with buying processed foods made with fruits and vegetables is that these ingredients are often added to food products in a powdered form. This powder lacks much of the fiber and some of the vitamins and minerals found in whole fruits and vegetables.³ Ingredients that have been heavily processed can be identified by the use of terms such as dehydrated, extract, starch, proprietary blend or other terms that indicated they are not the ingredient in its whole form. These “healthy” snacks are also frequently made with added oils, sugar, and salt. Look for these added terms and ingredients listed on labels, and check the nutrition label for fat, sodium, and sugar content. If any of these amounts are greater than 5% per serving, eat this food sparingly like you would any other snack.

When choosing a healthy snack, read the nutrition label, check the ingredient list, and then decide if the item is the healthy choice you were looking for. Choose whole, fresh foods instead of food products that claim to contain healthy ingredients but are ultimately a snack food.  Take a moment to compare the following snack food to the real thing.  

References:

1.     Krebs-Smith SM, Guenther PM, Subar AF, Kirkpatrick SI, Dodd KW. Americans do not meet federal dietary recommendations. The Journal of Nutrition. 2010;140(10):1832-1838. doi:10.3945/jn.110.124826.
2.     Moore LV, Thompson FE. Adults meeting fruit and vegetable intake recommendations- United States, 2013. Morbidity and Mortality Weekly. CDC. 2015;64(26):709-713.
3.     3. Leibman B. Hijacked: how the food industry turns diet advice into profits. Nutrition Action Newsletter. 2014; October:3-7.

Simple Tips for Budget-Friendly Food Shopping

Submitted by Claire Leitch

Edited by Marcia Bristow MS RDN CSSD CD

Is food shopping a time-consuming chore for you? Do you struggle to find healthy and affordable foods? Try these simple tips and tricks to make grocery shopping on a budget a quick and easy task.

Before making a trip to the store,¹ plan a few meals for the upcoming week, and try using foods you already have on hand. Check your favorite grocery store’s weekly flyer for deals and coupons then make a list of items you need to purchase based on your meal plan, foods you already have, and what’s on sale. Lastly, don’t go grocery-shopping hungry.² Remember to eat before you shop!

Once at the store, you will notice that the produce is usually located to the left or right of the entrance, the calorie-dense, low-nutrient processed foods are in the center aisles, and the refrigerated foods are around the perimeter. Food items like milk, bread, and other staples are spread out across the store. The most expensive products are stocked on shelves at eye-level, while less expensive versions of the same product are stocked on the top and bottom shelves. These are a few of the many strategies used by grocery stores to tempt you into spending more. Fortunately, there are a few strategies that may save you time and money:³ 

• Shop the perimeter to limit the amount of highly processed foods purchased.
• Fill half of your cart with fruits and vegetables; remember that canned and frozen fruits and vegetables are great options when out of season.
• Choose the store brand for lower priced products of equal quality.
• Buy meat when it is on sale and freeze for later use to save money on this expensive item.
• Stick to your list; avoid impulse purchases while waiting in the check out line. 

These simple tips for smart shopping can help you save time, money, and energy at the grocery store.⁴

References:

1. Nestle M. What to eat. New York: North Point Press; 2007.
2. Tal A, Wansink B. Fattening Fasting: Hungry Grocery Shoppers Buy More Calories, Not More Food. JAMA Internal Medicine. 2013;173(12):1146-1148. doi:10.1001/jamainternmed.2013.650.
3. Brown L. Good and cheap: eat well on $4/Day. New York: Workman Publishing; 2015.
4. Atkins KG, Kim YK. Smart shopping: conceptualization and measurement. International Journal of Retail & Distribution Management. 2012;40(5):360-375. doi:10.1108/09590551211222349.

Have It Your Way? Environmental Factors Influencing Food Choices

Submitted by Michael Murphy

Edited by Marcia Bristow MS RDN CSSD CD

Have you ever wondered why you ate that second helping of mashed potatoes? Or, why you chose to eat that extra slice of pie despite being full? The answer may be that the environment in which you selected and ate your meals may have affected what you ate and how much. By recognizing how your surroundings influence eating habits and preferences, you can adjust your environment to make healthy, more nutritious options the easy options. The following explores ways to change your environment so it is easier to make healthier choices.

Using smaller plates is one method that may help reduce food portions.  Researchers at Cornell found that using ten-inch plates, compared to twelve-inch plates, may reduce food intake by up to 22%.  The calorie reduction from using a smaller plate could result in an eighteen pound weight loss in just one year.

Another useful strategy is decluttering the dining room table at mealtime.  When dining, leave serving dishes in the kitchen and keep only plates, glasses, and utensils on the table. You are more likely to reach for seconds when food is at the table, right in front of you. Simply keeping serving dishes out of sight and reach, you can decrease the amount you and your family eat by as much as 20%.

Finally, the arrangement of items in the refrigerator may influence your food choices. Research shows you are three times more likely to reach for and eat the first food you see. By organizing your refrigerator with more nutritious options towards the front, you increase the likelihood of selecting meals and snacks that are part of a balanced diet.

Every day, you make hundreds of decisions about food and, without realizing it, your surroundings may be influencing those decisions. The good news is you can use your environment to reduce your portions and select more nutritious meals and snacks. By using some of these quick and simple tips, you can create an environment that makes selecting healthy, nutritious meals and snacks the easy choice.

  

References:

1.     Wansink, B., & Van Ittersum, K. (2006). The visual illusions of food: Why plates, bowls, and spoons can bias consumption volume. The FASEB Journal, 20(4), A618-A618.

2.     Cornell Food & Brand Lab. (2010, April 26). New study: The kitchen-counter diet. ScienceDaily. Retrieved May 1, 2017 from www.sciencedaily.com/releases/2010/04/100426182008.htm

3.     Wansink, B. (2007). Mindless eating: Why We Eat More Than We Think. Bantam.

Eating for Healthy Sleep

Submitted by Laura Chartrand

Edited by Marcia Bristow MS RDN CSSD CD

Good news for bedtime snackers! Forget what you have heard about disrupting sleep and gaining weight by eating before bedtime.  Studies show that people who go to bed hungry have a harder time falling asleep and may wake during the night.  Weight gain appeared to occur only among people who eat most of their calories in the evening or at night.  So, what does this mean? Eating before bed does not have to cause weight gain and can even improve sleep quality if done mindfully.

Eating certain foods before bed may induce a restful night of sleep. The key is to focus on what and how much you are eating.  Instead of indulging late at night with high calorie foods, it is better to reach for a healthy snack of roughly 200 calories shortly before bed.  This will be enough to keep hunger at bay through the night and is unlikely to disrupt sleep or cause weight gain.

Foods that may help to make you sleepy are rich in protein or in complex carbohydrates; both of which take longer to digest.  They may also contain components like tryptophan and nutrients such as potassium or magnesium, all of which help to promote sleep and relaxation.

Try these pre-bedtime snack ideas (each contains approximately 200 calories):

• 1 cup of low-fat yogurt with 1 tsp honey or ½ sliced banana
• 1 cup of whole wheat cereal with ¾ cup low-fat milk
• ½ of a Turkey sandwich (1 slice whole grain bread, 2 oz low-sodium turkey breast, 1 tbs mustard, ¼ cup spinach)
• About 20 mixed nuts (cashews, pistachio, almonds) 

Foods that may interfere with sleep tend to be high in fat or calories; or, they may contain stimulants. Examples of foods to avoid include items like burgers or french fries; foods or drinks that contain caffeine like chocolate or coffee; and alcoholic beverages such as wine, beer, or mixed drinks. Be wary of hidden sources of caffeine such as soda or energy drinks!

Hungry before bed? Grab a sleep inducing snack and remember to keep it around 200 calories.  Sweet dreams!

References:

1. Baron KG, Reid KJ, Kern AS, Zee PC. Role of sleep timing in caloric intake and BMI. Obesity. 2011;19(7):1374-1381.
2. Bertéus Forslund H, Lindroos AK, Sjöström L, Lissner L. Meal patterns and obesity in Swedish women – a simple instrument describing usual meal types, frequency and temporal distribution. Eur J Clin Nutr. 2002;56:740-747.
3. The University of Maryland Medical Center. (2016, February 4). Insomnia. Retreived from http://umm.edu/health/medical/altmed/condition/insomnia
4. Afaghi, A., O’Connor, H., Chow, C.M. 2007. Am J Clin Nutr. High-glycemic-index carbohydrate meals shorten sleep onset. 85:426-30.