Foods That Fight Fat

By Bonnie Jenkins, Advanced Natural Medicine

It’s that time of year again when the scale is definitely not my best friend. A combination of holiday feasting and cold weather have nudged my weight up a few pounds. But this year, instead of relying on some trendy deprivation diet, I’m going to eat away the extra weight! It’s no secret that what you eat has more of an impact on weight gain than how much you eat. Foods high in sugar and fat not only undermine your health – they can quickly put on the pounds. But the following foods can fill you up, boost your nutrient status and help you trim down.

Great Grains

When you think of bread, pasta and rice, do you automatically think carbs? While carbohydrates have gotten a bad rap in the weight-loss realm lately, new findings underscore the fact that not all carbs are created equal. According to a new study by Harvard researchers, when it comes to weight, simply favoring whole grains over white bread and other refined grains can help us put on fewer pounds as we age. Among the 74,000 women who participated in the study, those who ate more fiber-rich grains gained less weight over time than women who got the least fiber in their diets.

In addition, the women with the highest fiber intake were half as likely as those with the lowest intake to become obese over a 12 year period. In contrast, diets heavy in refined-grain products like white bread and pasta were linked to greater weight gain over time.

When it comes to weight control, whole grains such as oats, bran and brown rice have an advantage over highly processed, low-fiber grain products. For one thing, fiber-rich whole grains are more filling, and people who favor them over refined grains may take in fewer calories.

It's also thought that while starchy refined grains cause a rapid increase in blood sugar, whole grains may create a slower, more sustained release of sugar into the blood – which may have a beneficial effect on metabolism and fat storage.

Whole grains also contain enzyme inhibitors that may get in the way of metabolic efficiency – meaning the body is forced to burn extra calories just to digest and absorb whole-grain foods.

Veg Out

Normally, when the words “diet” and “vegetables” are used in the same sentence, most of us think carrot and celery sticks. But there are other veggies that are low-calorie, filling and packed with nutrients. Some can even help your body burn fat.

Topping the list are beans and legumes. Low in calories and fat, these foods are a good source of protein. They are also packed with the B vitamins and vitamin C, as well as other nutrients. For example, black beans are a rich source of iron, calcium, potassium and phosphorus. And all beans and legumes offer a terrific source of fiber, which is the ultimate fat buster. Broccoli is also rich in nutrients, especially vitamins A and C, potassium and iron. To be more specific, one half-cup of cooked broccoli provides 1,083 IU of vitamin A. A full cup offers 71.8 mg of calcium and as much vitamin C as an orange. Because of its impressive nutritional profile (beta carotene, vitamin C, calcium, fiber, and phytochemicals – specifically indoles and aromatic isothiocynates), broccoli (along with it’s relatives like brussel sprouts and cauliflower) may be responsible for boosting certain enzymes that help to detoxify the body. These enzymes also help to prevent cancer, diabetes, heart disease, osteoporosis and high blood pressure. Broccoli, along with onions, carrots and cabbage, also contains a certain pectin fiber called calcium pectate that binds to bile acids, holding more cholesterol in the liver and releasing less into the bloodstream. In fact, studies show that broccoli is as effective as some cholesterol lowering drugs.

Eggplant is another winner in the fat wars. High in fiber, potassium and vitamins B1 and B6, eggplant also contains phytonutrients, including phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin. Nasunin is a potent antioxidant that has been shown to protect cell membranes from oxidative damage.

But eggplant’s benefits don’t stop there. When rabbits with high cholesterol were given eggplant juice, their blood cholesterol, the cholesterol in their artery walls and the cholesterol in their aortas (the aorta is the artery that returns blood to the heart) was significantly reduced, while the walls of their blood vessels relaxed, improving blood flow. These positive effects were likely due not only to nasunin but to several other terpene phytonutrients in eggplant.

One Last Thing ...

Substituting these fat-fighting foods for high calorie junk foods can help fat melt away. But, when it comes to taking off – and keeping off – those excess pounds, diet isn’t everything. Exercise is vital to keep you both healthy and trim. Indulge in at least 60 minutes of exercise every day. The best workout combines 30 minutes of weight lifting and 30 minutes of aerobic exercise. Not only will this routine keep your weight down, your bones strong and your muscles toned, it can reduce the effects of free radical damage by increasing your circulating antioxidant levels.

This Just In ...

Want some smart advice? Eat blueberries.

That’s what researchers told the National Institute on Aging's Gerontology Research Center in Baltimore, Maryland. According to their findings, a blueberry-enriched diet prevents an age-related increase in a protein (NF-kappaB) that responds to oxidative stress, a probable cause of brain aging. A second study presented at the same conference found that blueberries can help lessen some of the functional damage caused by brain injury.

In the second study, researchers fed one group of young rats a diet supplemented with a 2 percent blueberry extract; another group was fed the same diet, but without the extract. After three months, all the animals received chemically-induced lesions in their hippocampus, a region deep within the brain that plays an essential role in learning and memory. Damage to the hippocampus results in an inability to remember recent events. The researchers then tested the animals' ability to learn a complicated maze task. The rats that had been fed the blueberry extract were significantly less impaired at performing the task than those that did not receive the extract.

To boost your blueberry intake, add them to smoothies and blended juices. Or try them for a low-cal, antioxidant-rich dessert. Just place a mixture of blackberries, blueberries and raspberries in a goblet. Cover the berries with sparkling water and serve. It’s a simple, yet elegant dessert that’s healthy as well as delicious.

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References:

“Blueberries overcome mental aging, damage.” NutraIngredients.com 17 Nov 2003.

Kritchevsky D, et al. “Influence of an eggplant (Solanum melongena) preparation on cholesterol metabolism in rats).” Experimentelle Pathologie. 1975;10(3-4):180-183.

Liu S, et al. “Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women.” American Journal of Clinical Nutrition. 2003;78: 920-927.

Suido H, et al. “A mixed green vegetable and fruit beverage decreased the serum level of low-density lipoprotein cholesterol in hypercholesterolemic patients.” Journal of Agricultural & Food Chemistry. 2002;50:3346-3350.