BCAAs Linked to Reduced Obesity Risk

Branched-chain amino acids (BCAAs) receive a lot of hype in the sports performance industry because it has been reported that these amino acids (leucine, isoleucine, and valine) might improve muscle protein synthesis, act as a muscle 'fuel' during exercise, and aid in post-exercise muscle repair.  This hype is not totally unwarranted because a number of research studies support some of these concepts.  In fact, one recent review paper (free to download) reports that BCAAs might help suppress the natural muscle loss associated with aging.  However, little research has examined the relationship between BCAA consumption and obesity risk.

A new population-based study published online ahead of print in the Journal of Nutrition examined the possible link between dietary BCAA intake and the prevalence of being overweight or obese.  Diet information and overweight/obesity status were determined in over 4,000 individuals taking part in the International Study of Macro-/Micronutrients and Blood Pressure.  BCAA intake was determined by country-specific food tables and dietary recall questionnaires.  The researchers reported that the risk of being overweight was reduced by 30% in individuals in the highest quarter of BCAA dietary intake.  Additionally, the risk for obesity was decreased with increasing levels of BCAA consumption.

The results of this study suggest that adequate dietary intake of BCAAs can help reduce one's risk of becoming overweight or obese.  These benefits were seen across all the study populations examined, which included groups in China, Japan, the UK, and the US.  The BCAAs, leucine, isoleucine, and valine, are three of the nine essential amino acids and therefore must be obtained from the diet.  It has been reported that one can obtain BCAAs from numerous dietary sources.  For example, leucine is prevalent in red meat, nuts, beans, whole wheat and soy flour.  Foods such as chicken, fish, eggs, almonds, cashews, and soy protein are good sources of isoleucine, and meat, mushrooms, diary products, grains, and soy protein are good sources of valine.  When choosing foods rich in BCAAs, make sure to choose foods low in saturated fat, so lean meats, non-fat dairy, whole grains, and soy protein would make good choices.

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Reduce Meat Consumption To Prevent Weight Gain

Most of us love to eat meat, whether it is beef, poultry, pork, or one of the many other varieties.  When cooked right, meat can be delicious, savory, and satisfying.  However, most of us eat too much meat.  Instead of limiting ourselves to the recommended 3-ounce portion we should consume, most of us will eat the whole steak or chop set in front of us whether it is 9, 12, or more ounces.  While it is an excellent source of protein, meat, particularly red meat, can also be a source of unhealthy dietary fat.  The impact of meat consumption on body weight remains a topic of debate with many, but not all, studies suggesting that meat consumption is linked to weight gain.

As part of a large European  study on cancer and nutrition, researchers examined the association between meat consumption (total meat, red meat, poultry, and processed meat) and weight gain after 5 years.  For this study, the researchers recruited over 100,000 men and nearly 300,000 women from 10 European countries.  Questionnaires were used to determine dietary habits, which were then analyzed in respect to changes in body weight over a 5-year period.  Results of this diet and body weight analysis showed that:

• Total meat consumption was linked to an increase in body weight.  This was true for both normal weight and overweight volunteers and for both smokers and non-smokers.
• When the data was adjusted so that caloric intake was comparable, an increase in meat consumption of 250 grams (about 9 oz) per day was linked to a 4.4 pound greater weight gain after 5 years.
• Positive links between weight gain and consumption of red meat, poultry, and processed meat were also observed.

These are interesting results that confirm earlier observational studies that suggest meat consumption can lead to weight gain.  The most interesting result outlined in this study is that meat consumption would lead to weight gain even if calorie consumption was approximately equal.  While we might look at the numbers and think that gaining 4.4 lbs  over 5 years is pretty insignificant, over a lifetime this would add up to a substantial weight gain.  Therefore, this study suggests that limiting the amount of meat we eat on a regular basis might help us maintain a healthy body weight over time.  Meat is clearly a good source of protein and we all need protein in our diets.  However, making wise choices in the meats we consume (aim for leaner meats and appropriate portion sizes) and including protein from non-meat sources can help us limit meat consumption to a healthier level.

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Does Diet Quality Impact Weight Change?

Diet quality is clearly important for human health.  Consuming a high quality diet provides us with the necessary amounts of macronutrients (protein, fats, carbohydrates) and micronutrients (vitamins, minerals) needed to sustain life and support normal health.  However, the relationship between diet quality and body weight is a little less clear.

A new nutrition study published online ahead of print in the Journal of Nutrition used data collected from the Framingham Offspring/Spouse Study to examine the impact of diet quality on body weight.  For this study, researchers determined the diet quality of more than 1,500 men and women over 30 years of age with a body mass index of at least 18.5.  In addition to diet quality, other possible predictors of weight change (age, exercise, smoking, etc) were examined.  The researchers reported:

• Among women, former smokers with poor diet quality gained more weight than former smokers with a good diet quality.
• Women who quit smoking during the study follow-up period gained the most weight.
• Among men, former smoking status was associated with greater weight gain.
• Older age was linked to lower amounts of weight gained in both men and women.
• Among women, increased levels of physical activity were also linked to lower amounts of weight gain. 

Based on these results, the researchers concluded that while diet quality is important, age, physical activity, weight fluctuation, and smoking status were stronger predictors of weight gain in this study population.  Overall, these are interesting study results that suggest men and women might have slightly different risk factors for weight gain.  Therefore, when developing personalized diet programs to either prevent weight gain or support healthy weight loss, it will likely be important to take gender and lifestyle into consideration.  This might be particularly true for smokers.  Since these results indicated that former smokers gained the most weight, more frequent interaction with former smokers starting a weight management program might be needed to provide a greater chance for overall success.  While diet quality did not effect weight gain as much as smoking status or some other factors, diet quality did interact with some of these other factors (especially smoking), making it an important component of on overall healthy weight management program.

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Emotional Eating Impacts Food Choices

When we think about emotional eating many of us picture ourselves splurging on chocolate, ice cream, or other foods and snacks that have little nutritional value.  A recent study published in the current issue of Appetite examines the relationship of emotional eating and depressive symptoms with consumption of energy-dense foods and fruits/vegetables.

For this new nutrition study, 1,679 men and 2,035 women were asked to complete questionnaires to assess eating habits and depressive symptoms.  Relationships between depressive symptoms, emotional eating, and consumption of sweet and non-sweet energy-dense foods and fruits and vegetables were determined.  Depressive symptoms were closely linked to emotional eating and both depressive symptoms and emotional eating were linked to higher body mass index.  The study investigators also reported that:

• In both men and women emotional eating was linked to consumption of sweet, energy-dense foods.
• In men, emotional eating was also linked to higher consumption of non-sweet, energy-dense foods.
• Consumption of fruits and vegetables was substantially lower in individuals with symptoms of depression.

These results are not completely surprising as the concept of emotional eating has been around for quite some time now.  Nonetheless, these findings confirm that our emotional state can cause us to make unhealthy food choices, such as over-consumption of energy-dense foods with little nutritional value and inadequate intake of fruits and vegetables.  This can lead to increased body weight and likely impacts the high incidence of obesity. Programs designed to reduce emotional eating or to recognize emotional eating can lead to healthier food choices and subsequently healthier lifestyles.  Getting rid of unhealthy foods from the pantry and replacing them with healthier options can be one way to start.  This way, when we find ourselves eating as an emotional outlet, at least our food choices on hand will be healthier.

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Preventing Weight Gain in Overweight Children

Childhood obesity is a serious and growing problem in the United States and around the world.  In the United States, recent statistics indicate that over 15% of children are obese and approximately 30% of kids are overweight or obese.  Various programs to reduce the incidence of childhood obesity have been developed, including a new federal program.

A new childhood obesity study has examined the effectiveness of a child-centered physical activity and a parent-centered dietary program for preventing weight gain in overweight children.  For this study researchers assigned 165 overweight or obese children (about 5 - 10 years of age) to one of three programs:  (1) a parent-centered dietary program, (2) a child-centered exercise program, or (3) a combination of the two programs.  As part of these programs, participants received 10 weekly in-person sessions followed by 3 monthly follow-up phone calls.

The results of this study showed that all three interventions successfully reduced average body mass index in study volunteers.  Of the three programs, the child-centered physical activity program reduced average body mass index scores the least, though the reductions were still substantial.  Both the parent-centered dietary program and the combination of the two programs resulted in greater reductions in the children's body mass index, nearly double the reduction observed in the child-centered physical activity program alone.  Overall, these study results indicate that child appropriate physical activity and dietary programs can be successfully employed to reduce body weight in overweight/obese children. 

Studies like this are important for the development of age-appropriate programs to reduce childhood obesity.  As this current study shows, these programs will generally require diet and exercise components and parental involvement.  Not only is it important for parents to provide healthy, nutrient-rich choices for children, it is just as important for parents to set a good example for their children by developing their own healthy eating and exercise habits.  One way to do this is to look for activities that can be done together like walking the family pet each evening after dinner or taking family bike rides.

Choosing healthy family snacks is another effective way to help reduce childhood obesity.  My soy protein chips are delicious tasting treats that provide high quality protein.  They make a great addition to your favorite trail mix recipe.

Different Proteins Impact Appetite Differently

Numerous research studies have reported that dietary protein consumed at one meal can reduce appetite at the following meal.  However, some studies have suggested that different proteins might impact appetite differently. 

A recent nutrition study published online in the British Journal of Nutrition, examined the impact of 4 different types of protein on appetite and energy intake in lean men.  For this study, 22 lean, healthy men were asked to eat four meals at four different occasions with each meal containing a different protein source.  These four protein meals were whey, tuna, turkey, and egg white.  After consuming each meal, blood samples were collected to measure changes in blood sugar.  Appetite and energy intake were measured four hours after the first meal by offering the study volunteers a buffet meal and measuring food consumption.  The study researchers reported that:

• The whey and tuna meals had less of an impact on blood sugar than the turkey and egg white meals.
• Rating of hunger were substantially lower after the whey protein meal compared to each of the other three protein meals.
• Calorie consumption at the buffet meal was significantly lower after the whey protein meal compared to the tuna, egg, and turkey meals.

Overall, these results suggest that a whey protein meal reduces appetite and calorie intake at a subsequent meal to a greater extent than meals rich in tuna, egg, or turkey proteins.  Therefore, choosing dietary proteins that can make you feel full for a longer period of time is one weight management strategy by which an individual might be able to reduce their appetite and overall food consumption as part of their weight loss plan. 

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