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Nutrition in the News:

Surprising Finding Links Diet Soda to Obesity

by Elizabeth Fergason

Switching from regular to diet soda is a common strategy for people trying to shrink, or at least stop the expansion of their waistline.  But a new dietary study found that drinking just one diet soda a day actually correlated with a 34% increase in chances of developing metabolic syndrome, a constellation of conditions which includes obesity.
 
The study, published in January in Circulation, the Journal of the American Heart Association, was a joint collaboration between the Universities of Minnesota and North Carolina.  Researchers there set out to study the role of dietary intake in the development of metabolic syndrome.

Metabolic syndrome, as defined by the American Heart Association, includes the presence of three or more of the following factors: 

• Greater waist circumference: 40 inches or more for men and 35 inches or more for women
• Elevated triglycerides
• Low HDL (good cholesterol)
• High blood pressure
• Elevated blood glucose levels

People with metabolic syndrome are at increased risk for coronary heart disease and Type 2 diabetes.

Scientists collected dietary information on more than 9,500 men and women ages 45 to 64 and then followed their health and eating habits for a period of nine years.  They studied overall dietary intake as well as the intake of specific foods.  Their most surprising finding, and one that they hadn’t hypothesized, was that the risk of developing metabolic syndrome was 34 percent higher among men and women who drank a can of diet soda a day, compared with those who drank none.
While the correlation between diet soda and metabolic syndrome was startling, study authors were quick to note that more research was needed to discover why such a strong correlation existed.  “Why is it happening?  Is it some kind of chemical in the diet soda, or something about the behavior of diet soda drinkers?” wondered study co-author Lyn Steffen, an associate professor of epidemiology at the University of Minnesota.

Soda makers rejected the universities’ study. “The assertions defy the existing body of scientific evidence, as well as common sense,” said Susan K. Neely, president and chief executive of the American Beverage Association in published statement.
So what is the health and weight conscious consumer to do?  Well, there can’t be any harm in NOT drinking diet sodas.  Instead, try one of the many new flavor infused waters on the market, such as ‘O’, Hint, Metromint or Ayala’s Herbal Waters, or unsweetened ice teas such as Tea Scene.  Or, brew your own ice tea and add an all natural sweetener like stevia or agave.  If you like the fizz of carbonated beverages, try Zevia, the first carbonated beverage to be supplemented with Stevia, or add stevia liquid flavors such as root beer or orange to sparkling water.

Sources:
Dietary Intake and the Development of the Metabolic Syndrome. The Atherosclerosis Risk in Communities Study by Pamela L. Lutsey MPH, Lyn M. Steffen PhD, MPH, RD*, and June Stevens PhD, MS, RD published in Circulation, an online journal published by the American Heart Association  January 2008.  http://circ.ahajournals.org/cgi/content/abstract/CIRCULATIONAHA.107.716159v1

New York Times

www.nytimes.com/2008/02/05/health/nutrition/05symp.html?_r=2&oref=slogin&oref=slogin

Elizabeth Fergason is a Counselor at Lite For Life in Menlo Park

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Maureen's Tips
Save Room for a 4 O’clock Snack

As you know, morning and afternoon snacks are critical for keeping blood sugar stable and for weight loss success.  However, many Reducers struggle with the late afternoon snack (between 3 and 4 pm) because by that time many of the day’s food options have been used up.

Although it can be challenging, it’s very important that you get the afternoon snack.  There is a hormonal shift that occurs in all of us during that time frame that results in a drop in blood sugar.  I call it the low blood sugar hour, as this is a time of day when many people have a noticeable tendency to be irritable and/or to lose the ability to focus clearly on their work.

Skip that snack and you’ll find yourself craving wine with dinner, dessert and snacks in front of the TV later and wondering why you don’t have any will power.  Don’t beat yourself up—will power is no match for low blood sugar.  Where will power is really needed is in having the will to eat that 4 pm snack, and to always be prepared with the right food.

My favorite late afternoon snack is a smoothie with fruit and protein powder.  If that’s not convenient or palatable, be sure to save at least a half fruit or starch and a protein for the late afternoon space.  Look for crackers and cracker bread servings that can easily be divided in half and eaten with Lite For Life savory protein spreads or thinly sliced deli turkey.  Or try half of a Sugasure bar. 

As always, veggies are free; use them liberally to add volume and fill yourself up.  The goal is to make it to dinner hungry but not famished, so you can exercise portion control at dinner and throughout the rest of the evening.

Maureen Sullivan, MA, CNC is the founder of Lite For Life.