Drinking artificially sweetened diet sodas may lead to increase in appetite and weight gain, research finds. Pornchai Jaito/EyeEm/Getty Images/EyeEm hide caption

Drinking artificially sweetened diet sodas may lead to increase in appetite and weight gain, research finds.

The "diet" in diet drinks may be a false promise for some soda lovers. True, they deliver the fizz and taste of a soda experience, without the calories. Yet, new research shows they also can leave people with increased food cravings.

A study published recently in JAMA Network Open adds to the evidence that drinks made with sucralose may stimulate the appetite, at least among some people, and the study gives some clues as to why.

"We found that females and people with obesity had greater brain reward activity" after consuming the artificial sweetener, says study author Katie Page, a physician specializing in obesity at the University of Southern California.

Both groups also had a reduction in the hormone that inhibits appetite, and they ate more food after they consumed drinks with sucralose, compared with after regular sugar-sweetened drinks. In contrast, the study found males and people of healthy weight did not have an increase in either brain reward activity or hunger response, suggesting they're not affected in the same way.

"I think what was most surprising was the impact of body weight and biological sex," Page says. "They were very important factors in the way that the brain responded to the artificial sweetener."

The study notes that most earlier research focused on males and people of normal weight. But this finding suggests that diet drinks sweetened with sucralose could be disadvantageous to the people who could benefit most from an effective diet strategy.

"It is precisely people with obesity who disproportionately suffer from a strong drive to eat high-calorie foods," says Laura Schmidt, a professor of health policy at the University of California, San Francisco.

Page and her team measured the response to diet soda in three ways. They used functional MRI brain images of the 74 study participants to document the activation of parts of the brain linked to appetite and cravings. They used blood samples to measure blood sugar and metabolic hormones that can drive hunger. And they also tracked how much participants ate at a buffet table that was open at the end of each study session.

Determining whether diet soda helps or hinders dieters' efforts to lose weight has been tough. Some studies have shown benefits, but long-term research has found that diet soda consumption is linked to increased weight gain.

"This study offers some clues as to why," Schmidt wrote in an email to NPR. "Artificial sweeteners could be priming the brains of people with obesity to crave high-calorie foods."

There's ongoing research into the complex ways that artificial sweeteners may influence metabolism and weight, says Susan Swithers, a behavioral scientist at Purdue University who was not involved in the new study but reviewed the findings.

"These results are consistent with patterns that we've actually seen in my lab in [animal] studies," Swithers says.

One hypothesis is that it's not the artificial sweetener itself that has a direct effect on the body. The idea is that artificial sweeteners may confuse the body by tricking it into thinking sugar is coming.

"You are supposed to get sugar after something tastes sweet. Your body has been conditioned to that," explains Swithers. But diet soda may lead to a disconnect. The sugar never arrives, and this may blunt the body's anticipatory responses and throw off the ability to efficiently metabolize sugar that's consumed later.

This could mean that "when you get the sweet taste without the sugar, that changes how you respond to sugar the next time, because you don't know whether it's coming or not," Swithers says.

For instance, Swithers' lab has documented that when animals with a history of consuming artificial sweeteners get real sugar, their blood sugar levels rise higher than those of animals not fed artificial sweeteners. "It's a small effect, but over time this could contribute to potentially significant consequences," she says.

If this is happening in some people who consume diet soda, it could add to the risk of Type 2 diabetes, because when blood sugar rises, the body has to release more insulin to absorb the sugar. "So what you're doing is you are kind of pushing the system harder," Swithers says.

Given the new research, should diet-soda drinkers who are trying to reach a healthy weight give up on artificially sweetened drinks?

"People with obesity might want to completely avoid diet sodas for a couple of weeks to see if this helps to reduce cravings for high-calorie foods," Schmidt suggests.

Read more here:
Diet soda may increase hunger and weight gain : Shots - Health News - NPR

It's generally advisable to have fewer junk, processed, fat-laden foods in one's diet, with hypothyroidism. Additionally, there are some more foods which have been seen to inhibit thyroid functioning in its optimum level, and interfere with the production of enzymes which synthesize hormones.

Phytoestrogens, or plant-based estrogen sources have been shown to inhibit enzyme production, and block iodine production. Foods like soy, tofu, soy milk, sauces should be something definitely minimized, or best avoided when you have thyroid issues.

Certain cruciferous vegetables, including brussel sprouts, cauliflower, peaches, plums, which have been found to contain goitrogens are also best consumed in moderated quantity. If you already have an iodine-rich diet, make sure you minimize intake of these foods. Needless to say, sugar-laden foods, saturated foods are also bad if you have any form of thyroid.

Link:
The best diet to have if you have hypothyroidism: Foods to eat and avoid - Times of India

Rosario Dawson has long been known for her plant-based, vegan dietbut the actress recently revealed shes been extra focused on her gut health. The 42-year-old got super into food and its connection to gut health since her fathers pancreatic cancer diagnosis and treatment, she said in an interview with Eating Well.

Though theres no formal connection between gut health and pancreatic cancer, Dawson learned the important role your gut health can have in your overall well-being. I learned a lot about gut health with my dads cancer treatment. Gut health is emotional, physical health, etc, she said in the interview.

Gut health is vital for absorbing and transporting nutrients all over the body, maintaining fluid and salt status, and expelling waste properly, Rushabh Modi, M.D. previously told Prevention. A healthy gut also improves the immune system, and research has indicated poor gut health is linked to neurological conditions such as Parkinsons and Alzheimers.

In fact, 70% of your immune system lives in your gut, and getting sick often could be a tell-tale sign that your diet isn't up to par, Brooke Alpert, M.S., R.D., C.D.N., previously told Prevention. A healthy diet will promote the growth of good bacteria in your gut, and encourage your immune system to keep fighting strong.

Wondering what Dawson's gut-healthy diet entails? She breaks down exactly what she eats on a typical day and the ingredients that help her stay balanced.

For breakfast, Dawson says that she loves overnight oats during the summer and heartier warm oatmeal or avocado toast when the weather turns cold, according to her EatingWell interview.

Meanwhile, for lunch, the star reaches for big salads or stir-fried vegetables which are choc-full of fiber and nutrients.

Finally, for dinner, she says she likes to change things up, opting for stir-fries, noodles, and ramen. She says, "I put turmeric in everything. I use a lot of ginger." A review in the journal Critical Reviews in Food Science and Nutrition found ginger could quell nausea and vomiting, acting as a great at-home remedy for GI troubles.

"I love sauerkraut, kimchi, and vegan yogurt," Dawson said in the interview. All of which are gut-friendly foods. In fact, Sauerkraut is a probiotic-rich food full of potassium, vitamin C, and B vitamins, along with phytonutrients that have cancer-fighting properties, Tara Gidus Collingwood, M.S., R.D.N., previously told Prevention. And Kimchi is another type of fermented cabbage-based dish, which like all probiotic foods, can help create a more diverse microbiome and rebalance gut microbiota, Douglas A. Drossman, M.D. has said.

Gut health can also be what you don't eat. The actress has been vocal about cutting alcohol and marijuana use, too. I feel so contaminated by the planet, and seeing my dad going through this journey, I want to cleanse my body, she told Womens Health last year. I want to have as much clarity as possible and be very intentional about every day.

In addition to changing up her diet to feature probiotic-rich foods, Dawson uses walking as her main source of movement to keep her gut, and entire body, in tip-top shape. "I'm not a big workout-y person ... but as a born-and-raised New Yorker, I'll walk 100 blocks and not even think about it," she said in the EatingWell interview.

The actress is also a big fan of getting outside and in nature and says she likes to lie in the sun for 15 minutes a day to meditate and get her vitamin D, she said. Research has found deficiencies in vitamin D play a role in certain diseases, including inflammatory bowel disease, cardiovascular disease, and cancer.

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Exactly What Rosario Dawson Eats in a Day for Her Gut-Boosting Diet - Prevention.com

Mediterranean Diet Roundtables are trade events meant to influence nearly all elements of the food industry. Yet, it appears the world doesnt need any further convincing these days: the diets popularity is irrefutable.

No matter how consumers define health, the Mediterranean diet fits their description, said Daniella Puglielli, founder of the Mediterranean Diet Roundtable, in an email to The Food Institute.

A new study provided evidence that a high-fat Mediterranean diet can boost heart health. The American Journal of Clinical Nutrition found that people who ate low carbs with plenty of unsaturated fat had improved insulin resistance as well as cholesterol levels.

Unsaturated fat sources like fish and olive oil are linked to various health benefits in eating styles like the Mediterranean diet, which is popular in regions like Greece and typically consists of ample amounts of fruits, vegetables, fish, beans, grains, nuts and plant oils, as noted by Business Insider (Oct. 1).

Renowned New York City chef Maria Loi, who operates Loi Estiatorio, has long been a proponent of the Mediterranean diet because of its rich, bold flavors, as she told The Food Institutes Director of Digital Content Susan Choi in a series of new video interviews. Part 1 | Part 2 | Part 3. The video series touches on a wide range of issues, including how Loi led her team through the early stages of the pandemic).

Not only does the Mediterranean diet appear to improve heart health, but it also may help reduce cognitive decline in the elderly, and even slow to an extent the signs of aging due to the diets use of foods rich in antioxidants, reported The Daily Mail (Sept. 5).

Puglielli further explained the popularity of the Mediterranean diet in an interview with The Food Institute late Monday, an excerpt of which is noted below.

Why does the Mediterranean diet interest so many consumers these days?

Puglielli: The Mediterranean diet was recognized for the fourth year in a row in 2021 by US News as the best overall diet. I believe that helped in the popularization of this eating pattern. You also have to consider a good presence of Mediterranean heritage in the amazing melting pot we call America.

What are the main benefits, as you see it, of the Mediterranean diet?

Puglielli: First, let me make a distinction: the word diet is not intended as a weight loss program. Its root is Greek, and it means a way of life the entire ritual of consuming a meal together, the pride in culinary cultures. From a nutritional standpoint, the Mediterranean diet is: diverse; healthy because of the inverse proportion of vegetable/meats ratio and use of monosaturated fats such as olive oil; has a tradition of farm to table or freshly sourced food; varied; and with its strong emphasis on fruit, grains, and vegetables is naturally more sustainable.

How have high-profile chefs like Maria Loi helped the Mediterranean diet movement?

Puglielli: She is a powerful voice to echo our scientific and ethical messages, part of our advocacy effort.

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Dissecting the Popularity of the Mediterranean Diet - The Food Institute - Food Institute Blog

I lost over 100 pounds in one year. Jennifer Still for Insider

I started following the keto diet in 2018, and I lost more than 120 pounds in just under a year.

But the diet totally destroyed my relationship with food.

Read on for some of the ways it did more damage than good.

When trying to lose weight, it's important to stay in a caloric deficit - when the number of calories consumed is less than the calories the body burns to perform daily functions.

I still track my calories daily, but it's easy to take it too far.

It got to the point where I'd get anxiety if I ate a few too many calories, even if the food itself was relatively healthy.

Most low-carb, high-fat ketogenic diets recommend not exceeding 20 grams of net carbohydrates (carbohydrates minus fiber) a day.

That leaves very little room for much of anything besides a few servings of low-carb vegetables. You certainly can't have potatoes, rice, bread, or pasta.

Whenever I exceeded this number, I felt like a failure just because I'd eaten whole-wheat toast or a banana.

The more I restricted, the more I ended up binge eating. Shutterstock

Because the keto diet is so restrictive, I would do really well for a while and then inevitably binge when I couldn't handle it anymore.

Instead of indulging in a small baked potato, I'd have to have a large fry.

This might not be an issue for people who haven't had problems with binge eating, but knowing I can't have something only makes it more alluring.

I found myself relying on low-carb and sugar-free protein bars, cookies, and sweets as well as high-fat foods like sausage and bacon to feel full on a daily basis.

Story continues

I knew that protein was important for muscles, but without carbs, I had no choice but to load up on fats to try and stay satiated while enjoying my food.

I ended up with limited food choices and extremely elevated cholesterol levels.

I was a bit too encouraged by how quickly the keto diet helped me drop weight, so I started restricting even more. In addition to cutting carbs, I was also eating way fewer calories than I should've been - especially given my weight and activity levels.

I knew I was going overboard, but part of me clung to the success and wanted to keep making things harder for faster results.

The keto diet cuts out a lot of foods with good health benefits. istetiana/Getty Images

Eating under 20 grams of carbohydrates a day severely limits your dietary choices.

I couldn't eat sweet potatoes, butternut squash, brown rice, quinoa, bananas, oatmeal, beans, and many other delicious foods with suspected health benefits.

I was missing out on some tasty meals and the vitamins, minerals, and other macronutrients those ingredients provide.

Many who follow the keto diet insist that it's the best (and only) way to eat. Some believe carbs will kill you and insist that anyone who doesn't follow this way of eating is blind and ignorant to the divine truth they've discovered.

I know because I was one of them for a while.

But, in reality, keto comes with drawbacks, risks, and cons. And even though this way of eating can benefit people with certain conditions, many nutrition experts still dub it one of the worst diets.

Read the original article on Insider

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I lost over 100 pounds on the keto diet, but it totally destroyed my relationship with food - Yahoo News

When Sue Hoppin was in college, she met the man she was going to marry. "I was attending the University of Denver, and he was at the Air Force Academy," she says. "My dad had also attended the University of Denver and warned me not to date those flyboys from the Springs."

"He didn't say anything about marrying one of them," she says. And so began her life as a military spouse.

The life brings some real advantages, like opportunities to live abroad her family got to live all around the US, Japan, and Germany but it also comes with some downsides, like having to put your spouse's career over your own goals.

"Though we choose to marry someone in the military, we had career goals before we got married, and those didn't just disappear."

Career aspirations become more difficult to achieve, and progress comes with lots of starts and stops. After experiencing these unique challenges firsthand, Sue founded an organization to help other military spouses in similar situations.

Sue had gotten a degree in international relations because she wanted to pursue a career in diplomacy, but for fourteen years she wasn't able to make any headway not until they moved back to the DC area. "Eighteen months later, many rejections later, it became apparent that this was going to be more challenging than I could ever imagine," she says.

Eighteen months is halfway through a typical assignment, and by then, most spouses are looking for their next assignment. "If I couldn't find a job in my own 'hometown' with multiple degrees and a great network, this didn't bode well for other military spouses," she says.

She's not wrong. Military spouses spend most of their lives moving with their partners, which means they're often far from family and other support networks. When they do find a job, they often make less than their civilian counterparts and they're more likely to experience underemployment or unemployment. In fact, on some deployments, spouses are not even allowed to work.

Before the pandemic, military spouse unemployment was 22%. Since the pandemic, it's expected to rise to 35%.

Sue eventually found a job working at a military-focused nonprofit, and it helped her get the experience she needed to create her own dedicated military spouse program. She wrote a book and started saving up enough money to start the National Military Spouse Network (NMSN), which she founded in 2010 as the first organization of its kind.

"I founded the NMSN to help professional military spouses develop flexible careers they could perform from any location."

"Over the years, the program has expanded to include a free digital magazine, professional development events, drafting annual White Papers and organizing national and local advocacy to address the issues of most concern to the professional military spouse community," she says.

Not only was NMSN's mission important to Sue on a personal level she also saw it as part of something bigger than herself.

"Gone are the days when families can thrive on one salary. Like everyone else, most military families rely on two salaries to make ends meet. If a military spouse wants or needs to work, they should be able to," she says.

"When less than one percent of our population serves in the military," she continues, "we need to be able to not only recruit the best and the brightest but also retain them."

"We lose out as a nation when service members leave the force because their spouse is unable to find employment. We see it as a national security issue."

"The NMSN team has worked tirelessly to jumpstart the discussion and keep the challenges affecting military spouses top of mind. We have elevated the conversation to Congress and the White House," she continues. "I'm so proud of the fact that corporations, the government, and the general public are increasingly interested in the issues affecting military spouses and recognizing the employment roadblocks they unfairly have faced."

"We have collectively made other people care, and in doing so, we elevated the issues of military spouse unemployment to a national and global level," she adds. "In the process, we've also empowered military spouses to advocate for themselves and our community so that military spouse employment issues can continue to remain at the forefront."

Not only has NMSN become a sought-after leader in the military spouse employment space, but Sue has also seen the career she dreamed of materializing for herself. She was recently invited to participate in the public re-launch of Joining Forces, a White House initiative supporting military and veteran families, with First Lady Dr. Jill Biden.

She has also had two of her recommendations for practical solutions introduced into legislation just this year. She was the first in the Air Force community to show leadership the power of social media to reach both their airmen and their military families.

That is why Sue is one of Tory Burch's "Empowered Women" this year. The $5,000 donation will be going to The Madeira School, a school that Sue herself attended when she was in high school because, she says, "the lessons I learned there as a student pretty much set the tone for my personal and professional life. It's so meaningful to know that the donation will go towards making a Madeira education more accessible to those who may not otherwise be able to afford it and providing them with a life-changing opportunity."

Most military children will move one to three times during high school so having a continuous four-year experience at one high school can be an important gift. After traveling for much of her formative years, Sue attended Madeira and found herself "in an environment that fostered confidence and empowerment. As young women, we were expected to have a voice and advocate not just for ourselves, but for those around us."

To learn more about Tory Burch and Upworthy's Empowered Women program visit https://www.toryburch.com/empoweredwomen/. Nominate an inspiring woman in your community today!

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The 'Sioux Chef' works to return indigenous food to the forefront of the American diet - Upworthy

In 2019, 37 leading scientists from across the globe attempted to design a diet that would balance the planets needs against our nutritional ones. Finding that unhealthy and unsustainably produced food poses a global risk to people and the planet, the Eat-Lancet Commission proposed a planetary-health diet involving a greater than 50 per cent reduction in global consumption of unhealthy foods, such as red meat and sugar, and a greater than 100 per cent increase in consumption of healthy foods, such as nuts, fruits, vegetables and legumes.

Picture half your plate piled high in fruits and vegetables, the other half primarily packed with whole grains, plant proteins (beans, lentils, pulses, nuts) and unsaturated plant oils. You are allowed a glass of milk every day, but your eggs are rationed to one and a half a week, while fish is limited to two portions a week, red meat to a weekly burger or a monthly steak.

In fact, the report concluded that because intake of red meat is not essential and appears to be linearly related to total mortality and risks of other health outcomes optimal intake might be 0g/day. It argued that it was best all round for you and for the planet to keep protein plant-based.

Not everyone, however, agrees that plants are the perfect fix. If you want to be a vegan, for personal or ethical reasons, then thats quite rightly a matter of personal choice, says James Goodwin, director of science and research impact at the Brain Health Network and author of Supercharge Your Brain. But do look at the science.

Cutting back on meat is a good idea for most people, says Goodwin, because too much of it can put oxidative stress on the body, leading to cell and tissue damage and poor cardiovascular health.

It is also beneficial if it helps you to diversify your diet, he points out, since around 75 per cent of the Wests food is now derived from just 12 plant and five animal species. In fact, he points out, the worlds longest living and healthiest communities eat meat only three or four times a week.

On the other hand, our dietary needs are embedded in an evolution that spans many millions of years of meat eating. Thus: essential nutrients that are either not available in a vegan diet or are unavailable in physiologically sufficient amounts include four amino acids (lysine, threonine, methionine, tryptophan); three Omega-3 fatty acids (DHA, EPA, DPA), Vitamin D3 and Vitamin B12. All of these are found naturally in meat, animal products like eggs, cheese, milk, yoghurt or in fish.

Childrens healthy development, Goodwin says, depends on adequate supplies of these nutrients, most easily available through eating meat. At the other end of our lives, meanwhile, our digestive systems become less efficient at extracting nutrients. So as we age, says Goodwin, meat may once again become a particularly valuable source of nutrition.

Evangeline Mantzioris, program director of nutrition and food sciences at the University of South Australia, points out that pre-menopausal women need particularly large quantities of iron in their diets (around 18 milligrams a day, compared with mens 8mg). To get that quantity in while limiting your red meat to the 14g daily serving suggested in the planetary health diet, she suggests, you would need to consume 100g of brown lentils or 150g of red kidney beans each day.

Men, meanwhile, need more zinc (14mg a day, compared with womens 8mg). Beef is high in zinc, but cut your meat back to the planetary diet ideal and you could get your daily requirement from 150g of red kidney beans, 30g of zinc-supplemented cereals, three slices of wholegrain bread, and a handful of mixed nuts.

Giving up meat entirely may have unintended consequences for your carbon footprint, however, especially if you struggle to resist a cheese board. According to analysis by the US non-profit Environmental Working Group, lamb and beef are the highest emitting foods by a long way, but cheese ranks third, generating 13.5kg of carbon dioxide equivalent per kg consumed.

In fact, a study published last year by Johns Hopkins University found that those who eat two exclusively plant-based meals a day, but allow themselves meat and dairy in their third meal, might have a smaller footprint than those who give up meat entirely but replace it with dairy products. The average healthy two-thirds vegan diet was found to contribute the equivalent of 762.7kg of carbon dioxide emissions per person, compared with 1,265.2kg for a vegetarian diet that included dairy.

Meanwhile, cows are staging a comeback in environmental circles, too, with some now arguing that the carbon hoof-print of a grass-fed cow is significantly lighter than that of its intensively farmed cousin, since their grazing lands actually store carbon, helping to offset their impact.

Sound complicated? Perhaps it neednt be. Prince Charless moderate approach may be just right. But Michael Pollan put it most pithily in his book In Defence of Food: Eat food. Not too much. Mostly plants.

Link:
How to do the Prince Charles diet - and eat the perfect amount of meat and dairy - Telegraph.co.uk