Fast Food Addiction?

FAST FOOD ADDICTION: A MAJOR PUBLIC HEALTH ISSUE

ARC Journal of Addiction, Vol. 4, Issue 2, 2019, pp. 1-11

HIGHLIGHTS

“Unprocessed or minimally processed foods are whole foods in which the vitamins and nutrients are still intact. The food is in its natural (or nearly natural) state. Unprocessed or minimally processed foods would include carrots, apples, raw chicken, melon, and raw, unsalted nuts.

Processing changes a food from its natural state. Processed foods are essentially made by adding salt, oil, sugar, or other substances. Examples include canned fish or canned vegetables, fruits in syrup, and freshly made breads.

Some foods are highly processed or ultra-processed. They most likely have many added ingredients such as sugar, salt, fat, and artificial colors or preservatives. They may also contain additives like emulsifiers or stabilizers. Examples of these foods are frozen meals, soft drinks, hot dogs and cold cuts, fast food, packaged cookies, cakes, and salty snacks.” Source: Harvard Health Letter

The growing widespread use of fast food among Americans is of concern due to the high fat and energy intake, which may cause obesity and subsequently obesity related chronic diseases. Added fat sugar and salt create a taste that makes people crave these foods, a sensation that many described as an addiction. US fast food sales increased exponentially between 1970 and 2000, from $6 billion to $10 billion. During this time, obesity rates among US adults doubled and it is expected that 85% of US citizens will be affected by obesity by 2030.

Fast foods in particular are known to cause many of the chronic diseases that have become the leading causes of death in the United States. What are some of the effects of fast food on the body? Most of the fast foods contain a large amount of sugar, fats and carbs and less minerals and vitamins. This means that people are taking in large amounts of unhealthy calories in the shape of fast food which leads to weight gain and ultimately obesity. Obesity is linked to several long-term health conditions that include premature death, diabetes, heart disease, stroke, gall bladder disease, fatty liver, arthritis and joint disorders and some cancers. One study showed that consumption of fast foods greater than two times a week increased the risk of insulin resistance and type 2 diabetes. Frequent consumption of fast foods was accompanied with overweight and abdominal fat, impaired insulin and glucose homeostasis, lipid and lipoprotein disorders, induction of systemic inflammation and oxidative stress.

Supersize Me was a 2004 American documentary film directed by and starring Morgan Spurlock, an American independent filmmaker. Spurlock’s film follows a 30-day period from February 1 to March 2, 2003, during which he ate only McDonald’s food. The results showed that his physician became concerned when his liver enzymes became alarmingly high and he had gained considerable weight in that short period of time.

A new study in PLOS Medicine finds eating unhealthy food is associated with a higher risk of developing cancer. People who ate the most junk food showed a higher risk of stomach, colorectal, and surprisingly lung cancers. Separately, men showed a higher risk of lung cancer and women showed a higher risk of liver and post-menopausal breast cancers. Nitrate and nitrite, which are abundant in processed meats are potential carcinogens found in breast, prostate, pancreas, and colorectal cancers along with non alcoholic fatty liver disease and insulin resistance.

Sugar overload – what happens in your body?

“20 minutes after drinking a soda, your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar into fat. 40 minutes later, caffeine absorption from the soda is complete. Your pupils dilate; your blood pressure rises, and as a response your liver dumps more sugar into your bloodstream. 45 minutes later, your body ups your dopamine (a neurotransmitter) production stimulating the pleasure centers of your brain; this is physically the same way heroin works by the way.“

Fast food in particular was first popularized in the 1970s in the United States, which is today the largest fast food industry in the world. Fast food restaurants serve as popular sites for their meals eaten outside the home. Current approaches suggest that fast food restaurants should be required to clarify nutrition information such as calorie and fat content on their menu boards and on product packaging. Studies have shown mixed results as to whether consumers’ choices are affected by this information on packaged and fast foods.

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Breast Cancer, Obesity and Time-restricted Eating

There is a great need for research on the effects of diet and cancer. Cancer is the second leading cause of death in United States. As with cardiovascular disease, there is evidence that the risk of cancer can be reduced with changes in diet and activity patterns. Breast cancer is the leading form of cancer in women worldwide as there are new cases of invasive breast cancer that occur among women annually; a percentage of them will die from the disease. Obesity has been estimated to be associated with 13 different types of cancer.

Time restricted eating or intermittent fasting has been shown to have health benefits in addition to weight loss. This study attempts to measure the effects of intermittent fasting without calorie restriction on aspects of breast tumor formation in mice.

Note: Since this was an animal study, different metabolic effects can be found in humans. While most people can practice many fasting styles safely, extreme types of any type of fasting, can lead to inadequate intake of nutrients such as fiber, vitamins, and minerals. Therefore, people should approach any style of fasting with caution. If you have diabetes, you should consult with your physician before attempting any type of fasting program. (SJF).

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Eat the Rainbow

Have you heard lately to “eat a rainbow” or eat a more plant-based diet? Following this excellent advice, and eating a variety of colorful plant based foods is a great way to benefit from substances called phyto chemicals, in addition to more known varieties of nutrients such as vitamins, minerals, and fiber.

Phyto chemicals are compounds in plants. Phyto means plant in Greek; these substances are found in plant-based foods such as fruits, vegetables, whole grains, nuts, seeds and legumes. They give plants their color, flavor and aroma. It is thought that there are thousands of different chemicals and scientists are just starting to discover the roles these substances may play.

Much of the current evidence on the benefits of phyto chemicals has come from observing people who eat mainly plant based diets. These people have been shown to have significantly lower rates of certain types of cancer and heart disease. Eating a diet that is mostly plant based is recommended by the American Institute for Cancer Research. for example. Although currently there is no conclusive evidence that anyone specific phytochemical is guaranteed to reduce disease risks, promising evidence indicates that phyto chemicals may have the potential to:

Aid the function the immune system
Protect cells in DNA from damage that may lead to cancer
Reduce inflammation
Slow the growth rate of some cancer cells
Help regulate hormones

The chart below shows some examples of specific vital chemicals and their potential benefits, along with some of the foods in which they are found.

Phytochemical	Foods	Potential Benefit
Carotenoids	Cooked tomatoes, orange squash, carrots, sweet potatoes, broccoli	Inhibition of cancer growth
Flavonoids	Berries, citrus, apples, coffee, tea, walnuts	Fights inflammation, decreased damage to DNA
Anthocyanins	Berries	Help lower blood pressure
Isothiocyanates	Broccoli, cauliflower, kale	Prevention of heart disease, cancer
Lutein and zeaxanthin	Dark, green leafy greens, spinach, chard	Maintains eye health

Each plant food has many different phyto chemicals; there are more than 100 phyto chemicals in a carrot alone. It’s important to note that though there will never be just one vital food ingredient, herbs are nutrients that you need to include in your diet for great health benefits. All of these vital chemicals have different functions in the body and many of them complement one another . Evidence shows that taking phyto chemicals in supplement form may not provide the same benefits as eating the whole plant foods, because phyto chemicals in supplements may not be as easily absorbed by the body as those from food sources. Therefore, it is doubtful that taking supplements to obtain these compounds may not be efficacious.

So remember to eat the rainbow when possible to provide the different properties each of these foods provide. Most of the time, try to fill two-thirds of your plate with plant-based foods.

Diets and Blood Types???

A naturopath called Peter D’Adamo popularized the idea that a any diet based on blood type could help a person achieve good overall health and reduce the risk of developing certain diseases. For example, it is proposed that those people with type O can tolerate certain meats while those with type A should avoid meat in general. Are there any health benefits associated with this type of diet – vegan or otherwise?

However, research on the effects of a blood type diet is scarce, and the studies available have not proven its effectiveness. For example, the authors of a 2014 study concluded that their findings did not support the claims that a blood type diet provides specific benefits.

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Immune Boosting Foods?

HELLO — IT’S COLD, FLU, AND COVID TIME.

We need all the help we can. Hope they all disappear, but as we know, we’re having a lot of trouble doing that. Eating Well Magazine is an excellent publication on just that – Eating Well and lately research is telling us that our lifestyles can affect our health in ways we have yet to realize.

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Sugar on the Brain: Using the Glycemic Response

In the not-too-distant past it was assumed that a carbohydrate is a carbohydrate is the carbohydrate and it was thought that all types of carbohydrates has the same effect on blood glucose levels and health, so it didn’t matter what type is consumed. As in a case with many untested assumptions this one fell by the wayside. It is now known that some types of simple and complex carbohydrates in foods elevate blood glucose levels more than do others. This is called the glycemic response. Such differences are particularly important to people with disorders such as insulin resistance and type II diabetes.

What affects the glycemic response?

How quickly and how high blood glucose rises after carbohydrate is consumed is called the glycemic response. It is affected by both the amount and type of carbohydrate eaten and the amount of fat and protein in that food or meal. Because carbohydrate must be digested and absorbed to enter the blood, how quickly a food leaves the stomach and how fast it is digested and absorbed in the small intestine all affect how long it takes glucose to get into the blood.

A shortcoming of the glycemic index is that they are determined for individual foods, but we typically eat meals containing mixtures of foods. Knowing the glycemic index of a specific food does not tell us much about what the true glucose levels will be after eating this food as part of a mixed meal. For example, a bowl of white rice has a high glycemic index, but if the rice is part of a meal that contains chicken and broccoli, the rise in blood glucose is much less.

Refined sugars and starches generally cause a greater glycemic response then refined carbohydrates that contain fiber. The presence of fat and protein also slows stomach emptying, and therefore foods high in these macronutrients generally cause the smaller glycemic response than foods containing sugar or starch alone. For example ice cream is high in sugar but also contains fat and sugar, but it also contains fat and some protein, so causes a smaller rise in blood sugar or lower glycemic response than sorbet, which contains sugar but no fat or protein.

Source: Judith E. Brown, Nutrition Now, 7th Edition

Smolin and Grosvenor, Nutrition: Science and Applications, 3rd Edition

The effects of sugar in the body is currently being investigated particularly as to its effects on the brain. Therefore, it becomes important to understand how we handle sugar and what factors determine its effects on the glycemic response in order to more fully understand how it affects our health. The following article presents an interesting relationship of sugar on the brain and begins to elucidate influence in terms of a possible addiction process. This benefits not us, but more the food industry that often uses this alleged addiction to sell more sugary products.

From Marion Nestle, a Paulette Goddard Professor of Nutrition, Food Studies, and Public Health, Emerita, at New York University and author of books about Food Politics, most recently Unsavory Truth.

“It’s too bad for us that the principal sources of salt, sugar, and fat in the American diets are salty snack foods, sugary soft drinks, and fatty fried foods, respectively, all of them ultraprocessed junk foods deliberately formulated to make it hard for us to stop eating them.”

Source: Marion Nestle in Conversation with Kerry Trueman. Let’s Ask Marion: What You Need to Know about the Politics of Food, Nutrition, and Health. University of California Press, Oakland, California, 2020.

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What Else Is In Your Food?

Twenty five years ago, It was largely assumed that the health benefits in foods came from the vitamin and mineral content of fruits and vegetables. That conclusion turned out to be incorrect because supplementation with specific vitamins and minerals failed to yield the same health benefits as did diets rich in fruits and vegetables. In addition, use of individual vitamin and mineral supplements was found to increase health risks in some studies. So what else was in the foods themselves that made them “healthier” than others?

The subjects of many current studies are plant chemicals known as phytochemicals or phytonutrients. Phytochemicals are not considered essential nutrients because deficiency diseases do not develop when we fail to consume them. They are considered to be nutrients however, because they are biologically active and perform health promoting functions in the body. Most of these bioactive food constituents are derived from plants.

Phytochemicals play a variety of roles in plants as they provide protection against bacterial, viral, fungal infections; Ward off insects; and prevent tissue damage due to oxidation. Some operate as plant hormones or participate in the regulation of gene function, while others provide plants with flavor and color. Recently, more than 2000 types of phytochemicals that act as pigments have been identified and give plants with a wide variety of colors. Some of these phytochemicals have been identified: beta-carotene (orange), lycopene (red), anthocyanins (blue to purple), allicin (white), and lutein (yellow-green). Many of them function as antioxidants.

The following are examples of vegetables you can buy or plant in the garden that provide some specific health benefits that are thought to be due to either established nutrients or phytochemicals. Keep in mind that some have more research behind their claims; however, many do not and simply rely on presumed health benefits.

Kale is a member of the cabbage family and is known to contain vitamins A, K, and C, as well as essential minerals like potassium, calcium, and magnesium. It is also rich in fiber and acts as a prebiotic that increases nutrient absorption in the gut. Kale also contains antioxidants that protect against oxidative damage and chronic disease. Its nutrient density exceeds that of other vegetables like carrots, sweet potatoes, or those of the onion family.

Onion have been known for their healing properties for centuries. One study compared wound healing results after the daily application of onion gel and found that scars were significantly less noticeable after just four weeks of use. Recent research has suggested that onions contain compounds useful for the treatment and prevention of cardiovascular disease, high blood pressure, diabetes and inflammatory diseases. Most of these benefits can be traced to onion’s high concentration of sulfur amino acids, phytochemicals such as flavonoids, phytosterols, and saponins – compounds that have anticancer, antibiotic, and antithromboitic activity.

Potatoes are a rich source of potassium, fiber, vitamin C. Little attention is paid to potatoes recently due to their high calorie density and their relationship with obesity and diabetes. If they are eaten in whole form and not as French fries or chips, they can be healthy due to their high potassium content. Often, they are the only source of potassium for many people including children. Adequate potassium can protect us from hypertension. P

Tomatoes contain the phytochemical, lycopene, the carotenoid responsible for its red color and acts as an strong antioxidant. An increased intake has been associated with a decreased risk of prostate and breast cancers.

Cauliflower in both forms, white or purple are high in phenolic compounds (a phytochemical) and antioxidant. Purple cauliflower is especially high in anthocyanins and is an potent anti-inflammatory and antiviral compound.

Bell Peppers are antioxidants that may protect against Alzheimer’s disease. Green, yellow, and red peppers are all high in phenolic compounds and vitamin C.

So, the secret of healthy and colorful fruits and vegetables lies in the fact that they not only provide essential vitamins and minerals, but that they also become protective against the chronic diseases of aging that have become the leading causes of illness and death in the developed world.

Bon appetit!!!

Obesity: Some Solutions?

September 26, 2019 by foodworksblog Leave a comment

The Obesity/Diabesity Pandemic

Obesity is a major risk factor for the development of type 2 diabetes mellitus, so much so that the epidemic is often called diabesity. It has been described as one of the most important crises that has invaded our public health system.

Global Statistics, Source: Lancet

Since 1980, the number of adults with diabetes worldwide has quadrupled from 108 million to 422 million in 2014.
Diabetes is fast becoming a major problem in low and middle-income countries.
From 1980 to 2014, the prevalence of diabetes more than doubles for men in India and China.
Half of adults worldwide with diabetes in 2014 lived in five countries: China, India, USA, Brazil and Indonesia.

So what are some solutions?

The standard American diet is in much need of an overhaul and our national food systems need to change if we wish to reverse or at least slow down this trend. Many say that it would take the same determination as the campaigns to change behaviors that were utilized during the campaigns against smoking.

Prevention awareness should be first on the front lines of treating the people with prediabetes that can often be reversible using lifestyle modifications. There are already some prevention models in the community; however, these should be expanded so that they become more easily accessible to more people. The Diabetes Prevention Program (DPP) uses intensive behavioral therapy to help people lose a little bit of weight (typically 5-10%). When this program is followed, the number of people progressing to have diabetes comes down by more than half. In people over 60, the reduction was 70%.

Nutrition education should be incorporated into the school system in the early years to help young children understand the importance of knowing where our food comes from and why nutritious foods are the best choice. They can be taught about balanced eating, calories, reading labels and grocery shopping. Nutrition education can also be offered at the middle and high schools’ levels by returning to a revamped and modernized home economics course in the curriculum.

A lingering problem has existed for many primary care physicians for many years in that they say they were never adequately prepared in nutrition principles in medical schools. In a survey of family physicians (2009), two thirds said that dealing with extremely obese patients is “frustrating “and one-half said treatments are often ineffective. This is reflected by a lack off obesity training.

Shockingly, another survey in 2010 of 140 doctors revealed that nearly one-third were not even familiar with the American Diabetes Association (ADA) prediabetes guidelines. Only 6 percent were able to identify all 11 risk factors and on average, the doctors could only identify just eight of the warning signs. Only 17 percent knew the correct laboratory values for blood glucose and only 11 percent said they would refer a patient to a behavioral weight loss program.

There should be an increased access to professional treatments. Medical professionals not trained in obesity management should refer their patients to outside providers such as dietitians, exercise trainers, behavior therapists, psychologists, or the new concept of health coaches. These providers should be trained, certified, and credentialed to protect the public from unscrupulous treatments and to provide quality care. Reimbursement of qualified health professionals needs to be enhanced to keep patient volume high and lessen out-of-pocket expenses.

We have become a nation of non-cooks and prefer to have our meals prepared by someone else. Encourage home cooking and home kit meals to help to counter using fast foods and packaged highly processed meals loaded with calories, fat, sugar and salt.

Educate the public on food labeling including ingredient lists. Beware of food companies that promote products with a “health halo” meaning exaggerated claims made that appear to make unhealthy foods seem healthy because of an added nutrient or ingredient. Corporations also mislead consumers with their labeling, so they include four different types of sugar to keep sugar from being listed as the first ingredient. This is misleading to the consumer when attempting to make wise food choices.

Stop corporate-government partnerships and diminish lobbying.
“Lately, the food industry (Big Agriculture, Big Meat, and Big Food ) has been highly implicated in this epidemic. This includes the advent of ultra-processed foods. “To sell these foods, companies bombard us with billions of dollars in ads, normalize eating junk food, and make it available 24/7, everywhere, and in large amounts at remarkably low cost.”

Source: “Against the Odds: Why our food system makes it tough to eat healthy, Nutrition Action Healthlettter November, 2020.

The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is funded by myriad food companies such as Coca-Cola, PepsiCo and Kellogg’s. The dairy industry has a long history of influencing the food pyramid and Dietary Guidelines. A good example is the placing of a glass of milk on the MyPlate Logo. Often this practice only serves the dairy industry and not necessarily the consumer.

Another health organization guilty of taking in millions from food companies is the American Heart Association. They offer a “Heart – Check logo for a price: $5, 490 to $7,500 that is renewable for another fee annually. The product has to be low in fat, saturated fat and cholesterol to gain this “honor.” However, some products such as Boar’s Head processed meats have the logo and still may still contain high levels of sodium. If the AHA were sincere in their efforts to help consumers choose healthier foods to rein in obesity/diabetes, they would realize that research has shown that a 1.8 oz. daily serving of processed meat raised the risk of diabetes by 19 percent and heart disease by 42 percent. Most current dietary recommendations emphasize a reduction in processed meats (my emphasis).

Bottom Line: It will take a concerted effort from government, politics, industry, communities, and consumers and the perpetrators of our obesigenic culture to begin to change this trend.

Important Facts about Vitamin B12

March 27, 2019 by foodworksblog Leave a comment

By Sally J. Feltner, MS, PhD

Vitamin B12 is often overlooked as to its importance to human health. Vitamin B12 is needed for the metabolism of another vitamin, folate as well as fatty acids to maintain the insulating layer of myelin surrounding nerve fibers. When myelin degenerates, neurological symptoms occur that include numbness, tingling, memory loss and disorientation. If not treated, it can eventually cause paralysis and death. On the other hand, a deficiency is rare, but can be a public health concern due to marginal B12 status due to either low intake or problems with absorption as often found in the older adult. This deficiency may also occur in people who attempt to practice a strict vegan diet as this vitamin is found almost exclusively in animal products.

The absorption of B12 from food requires adequate levels of stomach acid, intrinsic factor (produced in the stomach) and pancreatic secretions. Even though it is a water-soluble vitamin, the body stores and reuses it more efficiently that it does other water soluble vitamins.

Poor absorption of vitamin B12 can result from a condition called pernicious anemia. It is an autoimmune disease in which the cells in the stomach that produce intrinsic factor are destroyed. Therefore, B12 cannot be absorbed due to a lack of intrinsic factor. The anemia can be treated with injections, nasal gels or oral megadoses. The injections and gel bypass the GI tract and thus there is no need for intrinsic factor. Megadoses can allow adequate amounts of B12 to be absorbed that then do not require intrinsic factor.

Vegan diets are a concern due to B12 found only in animal foods. Severe deficiencies have been found in breast – fed infants of vegan women and marginal deficiencies for all vegans if supplemental or fortified foods are not consumed in the diet.

What You Need to Know – At A Glance

Primary Function:

Helps maintain nerve tissue.
Aids in reactions that build up protein tissue.
Needed by normal red blood cell development.

Consequences of deficiency

Neurological disorders (nervousness, tingling sensations, brain degeneration
Pernicious anemia
Elevated blood level of homocysteine (increased cardiac problems)

Consequences of overdose

None known.
Excess is excreted by the kidneys and not absorbed.
B12 injections may cause a temporary feeling of heightened energy.

Primary Food Sources

Fish, seafood
Meat
Milk and cheese
Ready to eat cereals

Highlights and Comments

Older people, those with previous stomach surgery, and vegans are at risk for deficiency.
Some people become B12 deficient because they are unable to absorb it (pernicious anemia).
Vitamin B12 is found in animal products and microorganisms only.

Source: Smolin, Lori A. & , Grosvenor, Mary B. Nutrition, Science and Applications, Third Edition

Judith E. Brown, Nutrition Now, 7th Edition

The First Dietary Guidelines 1980

Soon, The Dietary Guidelines for 2020 are due to be released. As usual, there will be a flurry of discussions, debates, praise and criticisms somewhat dependent on what sections of the food industry are happy and those who are not. The Dietary Guidelines, in my opinion, reflect who won the battle for the food industry’s interests this time around, to make sure their profit margins are kept intact. Little else new is gained from them and little attention is paid to them after their endlessly repeated advice based on lobbyists and politics. Who will win out this time? In the past few decades, the advice has lacked conviction, e.g. what is moderation, and has been so diluted, it plays little role in how our food supply affects our health. Enjoy a little history of past advice and forgive me for the cynicism.

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