Though the prevalence of obesity continues to rise in developed nations, there are simple lifestyle and dietary adjustments that can help us win the battle of the bulge. Obesity itself carries a number of health risks including type 2 diabetes, cardiovascular disease as well as certain types of cancer.
Lately, there’s been a lot of buzz amongst researchers about the metabolic syndrome. It’s basically a way of referring to multiple medical disorders which work together to dramatically increase your risk of developing the aforementioned medical conditions–not to mention an increased risk of stroke and fatty liver.
Think of it as a perfect storm converging for very bad arterial health. As analogy, imagine that you don’t want your new car to rust. But for some inexplicable reason, you decide to take some sandpaper to scrape off the paint. To make matters worse, you wash your car daily with sea water. In between washing with sea water, you alternately spray your car with hydrogen peroxide or bleach.
Who would do that to a car they owned? No, it doesn’t make very much sense to intentionally take steps to cause your car to rust. Nor does it make sense to make dietary and lifestyle choice that ruin our health.
What simple dietary changes can you make to lose weight?
In a previous post that I wrote, I described the differences between soluble and insoluble fiber. A new research study published in the British Journal of Nutrition (Pal et al, 2010), explored different dietary interventions on weight loss and metabolic syndrome risk factors.
Dietary fiber intake is inversely associated with BMI, waist circumference, and body weight. Dietary fiber has potential benefits and risk reduction for metabolic syndrome risk. This includes health benefits such as promoting weight loss, improving insulin resistance and blood sugar, as well as improving your cholesterol levels. Yet, most Americans consume roughly only half of the recommended daily intake of fiber (25-30g/day).
Specifically for this study, they compared three interventions including a healthy diet, a healthy diet with psyllium supplementation, and a combination of both. In total, 37 men and 35 women between the ages of 18 to 65 were recruited for the study. The study participants had BMI’s ranging from 25 to 40.
Results:
- Weight, BMI, and body fat % were reduced significantly in the fiber, and in the healthy diet plus psyllium groups.
- Weight and BMI were only reduced in the healthy diet alone compared to placebo group at week 12.
- Triglycerides and insulin levels were significantly reduced in both the healthy diet +/- psyllium groups.
- The healthy diet +/- psyllium groups both demonstrated significant reductions in total and LDL cholesterol
Conclusions:
From the study authors:
“The present study demonstrated that simply adding psyllium fibre supplementation to a normal diet was sufficient to obtain beneficial effects in risk factors. However, a high-fibre diet consisting of a psyllium supplement plus fibre from a healthy diet provided the greatest improvements in metabolic syndrome risk factors.”
The study authors continued:
“Therefore, recommendations for .30 g/d of fibre for overweight or obese individuals, derived from dietary sources in conjunction with psyllium fibre supplementation, may be appropriate to improve metabolic syndrome risk factors in this group.”
References:
Pal S, Khossousi A, Binns C, Dhaliwal S, Ellis V. The effect of a fibre supplement compared to a healthy diet on body composition, lipids, glucose, insulin and other metabolic syndrome risk factors in overweight and obese individuals. Br J Nutr. 2010 Aug 23:1-10.
About Jarret Morrow, M.D.
[...] in the journal, Diabetes Care [1], compared three diets and their respective risk of developing the metabolic syndrome (vegetarian, semi-vegetarian, and non vegetarian). The study itself included data from 773 [...]
[...] more fiber and the good fats that I mentioned, that are in a product– the better it is!!9. High fiber foods are vegetables, nuts, seeds and beans. Fiber slows down digestion, and keeps you full, longer!!10. [...]
[...] loss tool for dieters, but what if you have a digestive disorder, or if you’re diabetic, or have metabolic syndrome, or high cholesterol, or high blood pressure? These and many other health conditions greatly [...]
[...] role of sugar-sweetened beverages in the development of chronic diseases such as diabetes and the metabolic syndrome has not been previously quantified.Previous studies have shown that both the incidence of obesity [...]
[...] groups in this study consumed a vegetarian diet which included oats, psyllium, barley, eggplant, soy, almonds, and plant-sterol enriched margarine. In the MUFA group, they [...]
[...] such as diabetes, hypertension, elevated triglycerides and the fast growing phenomenon known as metabolic syndrome. Unlike stomach fat that is located under the skin, visceral fat proceeds as a lively endocrine [...]
[...] are all possibilities, but the most effective high fiber source we know of is a serving of Metamucil mixed in [...]