12 Foods and Ingredients that May Promote Healthy Weight
An active lifestyle plus proper nutrition is no doubt the key to healthy weight management. In this month’s issue of the Food Technology magazine published by the Institute of Food Technologists (IFT), contributing editor Linda Milo Ohr talks about the 12 foods and ingredients that may help people stay fit and lean.
Dairy protein – Researchers at Fronterra North America found that women who supplemented their diet with an additional 20 grams of protein during breakfast and lunch over a three-week period lost 2 inches in their waist line. Dairy protein has a satiating effect, making you feel full for longer.
Dietary fibre – In a double-blind, randomised cross-over trial, researchers from Iowa State University found that an emerging fibre, called, soluble fibre dextrin, may promote feelings of fullness from three to eight and a half hours after consumption.
Saffron – an ingredient derived from ingredient has also been shown to have satiety effect that contributes to weight loss. In the study of 60 mildly overweight female subjects and published in 2010 in the Nutrition Research Journal, the addition of saffron in the diet resulted to a reduction in snacking frequency and increase in the level of neurotransmitter serotonin.
Canola oil – A study presented at the American Heart Association’s Epidemiology and Prevention/Nutrition, Physical Activity, and Metabolism 2013 showed that canola oils can have lower abdominal fat when used in place of other selected oil blends in a heart-healthy diet for weight maintenance.
Almond – Snacking on almonds may reduce hunger and desire to eat during non-meal times, and may help people obtain their daily requirement of vitamin E without affecting their body weight, according to a study published in the Journal of Clinical Nutrition.
Raisin – A 2013 study which appeared in the Journal of Food Science revealed that consuming raisins as an after-school snack led to a lower cumulative food intake in children ages 8 to 11, than consuming potato crisps or cookies.
Rice protein – In the study published this year in the Nutrition Journal, consumption of rice protein helped recovery time after exercise, and improved body composition and exercise performance of the participants.
Korean pine nut – Oil or other extracts derived from Korean pine nut was shown to significantly increase the levels of satiety hormone cholecystokinin. Consumption of this nut was also linked to lower calorie and food intake.
Potato protein extract – this has been shown to help people feel full sooner and longer.
Coffee bean extract – A clinical study found that people who consumed decaffeinated green coffee bean extract lost an average of nearly six per cent of their body weight and increased their lean muscle mass over a 60-day period.
Polyphenols – Numerous studies have shown that the polyphenols from blueberries and green tea may have weight loss benefits. In the 2013 study by Nieman et al, polyphenols were shown to cause a spike in metabolism after people exercised and even during sleep.
Conjugated Linoleic Acid – Research published in the NASF Nutrition and Health showed that tonalin, which is present in safflower oil, increased the rate of fat breakdown and the rate of fat metabolism, and decrease the total number of fat cells and the amount of fats the body stores after eating.
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12 foods and ingredients that may help weight management
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