Just cleaning up my stack of magazines and came across my July/Aug 2010 issue of Nutrition Action
Thought I'd provide a few quick studies that were listed on pg 8. of the magazine. Enjoy!
Sleep More, Eat Less
Wondering why you're so hungry? Maybe it's because you're not getting enough sleep.
Researchers allowed 12 healthy young lean men to sleep for either four or eight hours in a laboratory. After one night of four hours of sleep, the men ate 22 percent more calories the next day than they did after eight hours. They also reported being more hungry before breakfast and dinner.
In a separate study, scientists found that a single night with only four hours of sleep led to insulin resistance in nine healthy lean men and women in their 40s. After the night of restricted sleep, the participants were less able to move blood sugar into their cells, which suggests that their bodies were at least temporarily resistant to insulin. Insulin resistance can lead to heart disease, diabetes and possibly breast cancer.
What to do: Get enough sleep. most adults need 7-8 hours a night. (School-aged children need at least 9 hours). Other studies that limit adults' sleep find higher levels of ghrelin (which makes people hungry) and lower levels of leptin (which makes people feel full) in their blood. Changes in ghrelin, leptin and insulin resistance may explain why studies find a higher risk of obesity, heart disease, diabetes and high blood pressure in people who get too little sleep.
Am. J. Clin. Nutr. 91 1550, 2010 and J. Clin. Endocrinol. Metab. 95: 2963, 2010.
The pressure's On
Cutting back on soda and other sugary beverages may lower your blood pressure.
In a 1 1/2 year study of people with prehypertension or hypertension, blood pressure fell by 1.8 points (Systolic) over 1.1 point (diastolic) among those who cut out one serving a day of soft drinks or other sugar-sweetened beverages.
A 3-point drop in systolic pressure, not the authors, would reduce stroke deaths by 8 percent and heart disease deaths by 5 percent nationwide.
What to do: Drink mostly water (filtered from the tap) or drinks (like tea, coffee, or sodas) that aren't sweetened with sugar.
Circulation 121:2398, 2010.
Brown Rice Rules
Why choose brown rice over white?
Researchers tracked nearly 200,000 men and women for 14-22 years. Those who ate at least 5 servings of white rice per week had a 17 percent higher risk of Type 2 diabetes than those who ate less than one serving a month. in contrast, people who ate at least two servings of brown rice a week had an 11 percent lower risk of Type 2 diabetes than those who ate less than one serving a month.
A separate study found that among women who already had diabetes, those who ate the most bran (around 10grams per day) had about a 35 percent lower risk of dying of heart disease than those who ate the least bran (1 gram per day). It didn't matter if the bran came from whole grains or was added to meals as bran itself.
What to do: Switch from refined to whole grains. Brown rice may protect against diabetes because it has more fiber, vitamins, and magnesium and other minerals than white rice, and because it raises blood sugar less than white rice does. However, other whole grains, like bulgur and whole-grain pasta, raise blood sugar even less than brown rice.
Arch. Intern. Med. 170:961, 2010 and Circulation 121: 2162, 2010.