Potato snacks and other things that make you fat....
Today's Post: Thursday, 6-23-2011
Virtually all the news services covered yesterday’s release of a 20 year study of what made people fat. It even made our local newspaper.
HealthDay had this title:
“Chips, Fries, Soda Most to Blame for Long-Term Weight Gain.”
By Maureen Salamon, HealthDay Reporter WEDNESDAY, June 22, 2011(HealthDay News)
“the increased consumption of potato chips, French fries, sugary sodas ….as a major cause of weight gain in people across the United States.”
“ lifestyle factors such as television watching, exercise and sleep were also linked to gradual but relentless weight gain….” (No exercise or too little exercise in this case!)
“Data from three separate studies following more than 120,000 healthy, non-obese American women and men for up to 20 years found that participants gained an average of 3.35 pounds within each four-year period -- totaling more than 16 pounds over two decades.”
“The unrelenting weight gain was tied most strongly to eating potatoes, sugar-sweetened beverages…. processed meats and refined grains such as white flour.”
“"This is the obesity epidemic before our eyes," said study author Dr. Dariush Mozaffarian, an associate professor in the department of epidemiology at Harvard School of Public Health and the division of cardiovascular medicine at Brigham and Women's Hospital and Harvard Medical School. "It's not a small segment of the population gaining an enormous amount of weight quickly; it's everyone gaining weight slowly."
"I was surprised how consistent the results were, down to the size of the effect and direction of the effect," he said.
The study is published in the June 23 issue of the New England Journal of Medicine.”
Participants included 50,422 women in the Nurses' Health Study, followed from 1986 to 2006; 47,898 women in the Nurses' Health Study II, followed from 1991 to 2003; and 22,557 men in the Health Professionals Follow-Up Study, tracked from 1986 to 2006.”
…. those doing more physical activity translated into 1.76 fewer pounds gained during each time period.”
(That was over half of the average weight gain of people who did not exercise. Even eating the junk food, that means the exercisers gained 8 pounds instead of 16.8 pounds. They didn’t note that those who ate none of these junkier foods at all likely also gained no weight at all. This certainly shows that exercise is a key to not gaining fat, losing fat and keeping it off!)
The people “….who slept less than six hours or more than eight hours per night also gained more within each study period, as did those who watched more television (an average of 0.31 pounds for every hour of TV watched per day).
…fast food addicts, beware: Each increased daily serving of potato chips alone was associated with a 1.69 pound-weight gain every four years. Other foods most strongly associated with weight gain every four years were potatoes, including fries (a 1.28-pound gain), sugar-sweetened beverages (1-pound gain), unprocessed red meats (0.95-pound gain), and processed meats (0.93-pound gain).”
It seems eating more good for you foods also was worth doing.
This is from AFP's story about this study:
"However there was less weight gain as time went on among people who ate more of certain foods, such as yogurt, vegetables, fruits and whole grains.
People who ate an extra serving of vegetables per day gained 0.22 fewer pounds over a four year period than people who did not. More yogurt meant a 0.82 pound dip, more fruit equaled 0.46 fewer pounds and more nuts meant 0.57 fewer pounds.”
Since this study was of nurses and other health professionals, I suspect a study of less educated and health oriented people would have found more fat gain and far more fat and weight gained from packaged desserts, other packaged snacks, and soft drinks. I also suspect based on other studies I’ve read that the average 20 year weight gain would be closer to 35 pounds or more than the 16.8 in this study.
Despite that, several things are clear from this study.
Here’s what this study reveals you should do to avoid this fat gain or reverse it.
The worst thing you can do is to eat potato snacks often. Clearly hardly ever eating potato chips or similar chips or French fries would have cut the weight gain in this group by from one third to one half.
The best two things to do are to limit TV watching to 2 hours a day or less and getting regular vigorous and moderate exercise each week.
Though this study found that the exercise helped most, a study of more average people would have found that watching less TV would have been almost as effective. In fact I’ve read consistent reports from other studies saying just that.
(When you add that sleeping less than 6 hours tended to make people fat, those who get less than 6 hours of sleep due to late night TV watching get a double dose of fat gain from doing this.)
Similarly, a study of more average people would have had a higher level of soft drink consumption and more of a benefit of drinking none at all.
It’s quite clear that drinking less soft drinks prevents fat gain and not drinking them helps with fat loss.
Yesterday we posted on how to eat less red meat while still getting enough protein and enjoying eating meat sometimes. And, we also posted on why to hardly ever eat processed meats.
This study shows that doing those two things will help prevent fat gain or help in losing fat.
Clearly eating 4 to 6 servings of vegetables a day and some whole fresh fruit and raw or dry roasted nuts if you aren’t allergic also can help.
Lastly, it’s quite clear from this study that eating traditional fast foods will make you fat. Burgers with sauce and refined grain buns and French fries and a soft drink or two is a close to 100 % fattening way to eat this study shows.
(For those willing and able to ONLY eat the healthier choices, here are some ways to eat at fast food places that won’t fatten you.
There are some dishes at Chipotle Bar & Grill you can eat without the grain wrapper. These foods taste great too!
At Burger King and other fast food places some locations have a make it yourself salad bar that can work if you know what to include and not include.
Subway can also work if you avoid the processed meats and have extra of their good variety of veggies instead of the refined grain buns and bread -- and you always avoid the other foods they offer and the soft drinks. They really do a great job on providing a variety of good tasting veggies from mild peppers to tomatoes to onions and more.)
Today's Post: Thursday, 6-23-2011
Virtually all the news services covered yesterday’s release of a 20 year study of what made people fat. It even made our local newspaper.
HealthDay had this title:
“Chips, Fries, Soda Most to Blame for Long-Term Weight Gain.”
By Maureen Salamon, HealthDay Reporter WEDNESDAY, June 22, 2011(HealthDay News)
“the increased consumption of potato chips, French fries, sugary sodas ….as a major cause of weight gain in people across the United States.”
“ lifestyle factors such as television watching, exercise and sleep were also linked to gradual but relentless weight gain….” (No exercise or too little exercise in this case!)
“Data from three separate studies following more than 120,000 healthy, non-obese American women and men for up to 20 years found that participants gained an average of 3.35 pounds within each four-year period -- totaling more than 16 pounds over two decades.”
“The unrelenting weight gain was tied most strongly to eating potatoes, sugar-sweetened beverages…. processed meats and refined grains such as white flour.”
“"This is the obesity epidemic before our eyes," said study author Dr. Dariush Mozaffarian, an associate professor in the department of epidemiology at Harvard School of Public Health and the division of cardiovascular medicine at Brigham and Women's Hospital and Harvard Medical School. "It's not a small segment of the population gaining an enormous amount of weight quickly; it's everyone gaining weight slowly."
"I was surprised how consistent the results were, down to the size of the effect and direction of the effect," he said.
The study is published in the June 23 issue of the New England Journal of Medicine.”
Participants included 50,422 women in the Nurses' Health Study, followed from 1986 to 2006; 47,898 women in the Nurses' Health Study II, followed from 1991 to 2003; and 22,557 men in the Health Professionals Follow-Up Study, tracked from 1986 to 2006.”
…. those doing more physical activity translated into 1.76 fewer pounds gained during each time period.”
(That was over half of the average weight gain of people who did not exercise. Even eating the junk food, that means the exercisers gained 8 pounds instead of 16.8 pounds. They didn’t note that those who ate none of these junkier foods at all likely also gained no weight at all. This certainly shows that exercise is a key to not gaining fat, losing fat and keeping it off!)
The people “….who slept less than six hours or more than eight hours per night also gained more within each study period, as did those who watched more television (an average of 0.31 pounds for every hour of TV watched per day).
…fast food addicts, beware: Each increased daily serving of potato chips alone was associated with a 1.69 pound-weight gain every four years. Other foods most strongly associated with weight gain every four years were potatoes, including fries (a 1.28-pound gain), sugar-sweetened beverages (1-pound gain), unprocessed red meats (0.95-pound gain), and processed meats (0.93-pound gain).”
It seems eating more good for you foods also was worth doing.
This is from AFP's story about this study:
"However there was less weight gain as time went on among people who ate more of certain foods, such as yogurt, vegetables, fruits and whole grains.
People who ate an extra serving of vegetables per day gained 0.22 fewer pounds over a four year period than people who did not. More yogurt meant a 0.82 pound dip, more fruit equaled 0.46 fewer pounds and more nuts meant 0.57 fewer pounds.”
Since this study was of nurses and other health professionals, I suspect a study of less educated and health oriented people would have found more fat gain and far more fat and weight gained from packaged desserts, other packaged snacks, and soft drinks. I also suspect based on other studies I’ve read that the average 20 year weight gain would be closer to 35 pounds or more than the 16.8 in this study.
Despite that, several things are clear from this study.
Here’s what this study reveals you should do to avoid this fat gain or reverse it.
The worst thing you can do is to eat potato snacks often. Clearly hardly ever eating potato chips or similar chips or French fries would have cut the weight gain in this group by from one third to one half.
The best two things to do are to limit TV watching to 2 hours a day or less and getting regular vigorous and moderate exercise each week.
Though this study found that the exercise helped most, a study of more average people would have found that watching less TV would have been almost as effective. In fact I’ve read consistent reports from other studies saying just that.
(When you add that sleeping less than 6 hours tended to make people fat, those who get less than 6 hours of sleep due to late night TV watching get a double dose of fat gain from doing this.)
Similarly, a study of more average people would have had a higher level of soft drink consumption and more of a benefit of drinking none at all.
It’s quite clear that drinking less soft drinks prevents fat gain and not drinking them helps with fat loss.
Yesterday we posted on how to eat less red meat while still getting enough protein and enjoying eating meat sometimes. And, we also posted on why to hardly ever eat processed meats.
This study shows that doing those two things will help prevent fat gain or help in losing fat.
Clearly eating 4 to 6 servings of vegetables a day and some whole fresh fruit and raw or dry roasted nuts if you aren’t allergic also can help.
Lastly, it’s quite clear from this study that eating traditional fast foods will make you fat. Burgers with sauce and refined grain buns and French fries and a soft drink or two is a close to 100 % fattening way to eat this study shows.
(For those willing and able to ONLY eat the healthier choices, here are some ways to eat at fast food places that won’t fatten you.
There are some dishes at Chipotle Bar & Grill you can eat without the grain wrapper. These foods taste great too!
At Burger King and other fast food places some locations have a make it yourself salad bar that can work if you know what to include and not include.
Subway can also work if you avoid the processed meats and have extra of their good variety of veggies instead of the refined grain buns and bread -- and you always avoid the other foods they offer and the soft drinks. They really do a great job on providing a variety of good tasting veggies from mild peppers to tomatoes to onions and more.)
Labels: 20 year study of what exactly fattens people, exercise is a key to fat loss, how to avoid middle aged spread, why avoid potato snacks such as chips and French fries
posted by David at 1:26 PM
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