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World Health Organization Warns Don’t Use Sugar Substitutes for Weight Loss

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Many people trying to lose weight will use non-sugar sweeteners (NSS) instead of sugar to reach their fitness goals. But the World Health Organization (WHO) is now reporting that substitution won’t be effective in helping people achieve long-term weight loss.

“Replacing free sugars with non-sugar sweeteners does not help people control their weight long-term. We did see a mild reduction of body weight in the short term, but it’s not going to be sustained,” said Francesco Branca director of WHO’s nutrition and food safety department.

The information applies to everyone except those with preexisting diabetes as people with diabetes were not included in the studies. Therefore, an assessment couldn’t be made.

The study also indicated that NSS could produce unwanted side effects such as an increased risk of heart disease and type 2 diabetes.

The research is not meant to make a statement on the safety of consumption. It only states that sugar substitutes will not produce the weight loss effects some people are hoping for.

Alternative sweeteners have been a popular choice since 2015 when the WHO recommended that children and adults reduce their sugar intake to less than 10% of their total energy intake. People became more interested in NSS after that announcement was made.

But experts, like nutrition researcher Ian Johnson, emeritus fellow at Quadram Institute Bioscience formerly the Institute of Food Research in Norwich England, warns, “This should not be interpreted as an indication that sugar intake has no relevance to weight control.”

He recommends that people cut back on sugar-sweetened drinks and use “raw or lightly processed fruit as a source of sweetness.”

Critics of WHO’s Research

The recent WHO announcement may make sense to some. But others are criticizing the new research.

Dr. Keith Ayoob, scientific advisor for the Calorie Control Council which represents the international food and beverage industry criticized WHO’s “insistence of focusing only on prevention of unhealthy weight gain and non-communicable diseases is” calling it “at the very least, misguided.”

President of the Calorie Control Council Robert Rankin said, “Low and no-calorie sweeteners are a critical tool that can help consumers manage body weight and reduce the risk of non-communicable diseases”.

The Research

The research reviewed 283 studies including observational studies and randomized controlled trials. The randomized controlled trials, which are considered ‘the gold standard,’ found that NSS had a low impact on reducing body weight and calorie intake and had no change on intermediate markers of diabetes.

Observational studies showed that there was a low impact on body weight and fat tissue and no change in calorie intake, However, they did find NSS to produce a low risk of associated diabetes, heart disease, and death cancer.

WHO said the results were conditional due to the complicated patterns of the sweeteners used and the characteristics of the study participants.

The International Sweeteners Association responded by saying, “It is a disservice not to recognize the public health benefits of low/no calorie sweeteners and is disappointed that the WHO’s conclusions are largely based on low certainty evidence from observational studies which are at high risk of reverse casualty.”

Branca notes that more research is needed. “To show that overweight people can reduce their body weight requires a long-term study. And we’re not seeing that impact from the research we have.”

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In Nutrition

Which Fermented Foods are Best for Brain Health?

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The process of fermenting foods can be traced back to 6000 B.C. In ancient times, fermentation was mainly used for food preservation. It also enhanced the taste of food. In some cases, it was used to eliminate poisonous toxins in food.

Recently, it was found that fermented foods have additional benefits. They are rich in probiotics that aid digestion and immunity. They also improve brain health.

But which foods are best for brain health? Read on to find out.

The Fermented Foods- Brain Health Connection

Fermented foods are rich in tryptophan and amino acid that produces serotonin, AKA, the feel-good hormone. Therefore, eating fermented foods can improve mood and reduce stress. They may also have other cognitive benefits such as reduced brain fog and clearer thinking.

Additionally, fermented foods boost the number of beneficial bacteria in your gut. These good bacteria counter bad bacteria improving digestion and immunity. They can also work to boost mood thanks to the strong gut-brain health connection.

The Study

Researchers at APC Microbiome, University College Cork, and Teagasc (Ireland’s Agriculture and Food Development Authority) in Moorepark Cork Ireland are conducting a big study to answer the question of which fermented foods are most beneficial to brain health. They are comparing over 200 foods from all over the world to determine which contains metabolites that aid cognitive function.

The study is still in its early ages, but Ramy Balasubramanian is already seeing impressive results. “I expected only a few fermented foods would show up, but out of 200 fermented foods, almost all of them showed the ability to exert some sort of potential to improve gut and brain health,” she said.

More research is needed to determine which fermented foods are most beneficial to cognitive function, but researchers are starting to see a winner.

“Fermented sugar-based products and fermented vegetable-based products are like winning the lottery when it comes to gut and brain health,” Ramya said.

“For all that we see on sugar-based products being demonized, fermented sugar takes the raw sugar substrate and converts it into a plethora of metabolites that have a beneficial effect on the host. So even though the name ‘sugar’ is in it, if you do a final metabolomic screen, the sugar gets used by the microbial community that’s present in the food, and they get converted into these beautiful metabolites that are ready to be cherry-picked by us for further studies,” she explains.

The Future

Ramya will be moving forward with future studies that put the top-ranking fermented foods through rigorous testing using an artificial colon and animal models to see how they affect the brain.

She is hoping the public will utilize the results to include more fermented foods in their diets as well to naturally improve mental health and well-being.

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In Weight Loss

Weight Loss Before Atrial Fibrillation Treatment Improves Health Outcomes

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Ablation is a procedure used to treat atrial fibrillation or abnormal heart rhythm. Individuals that have the surgery planned and are dealing with weight problems may improve their outcomes by shedding some pounds.

A new study finds that people that lost more than 3% of their body weight before undergoing the procedure had better odds of their heart rhythms returning to normal as opposed to those who did not lose weight.

What is Atrial Fibrillation?

Atrial fibrillation is a condition that causes the heart to beat faster and out of sequence. It can cause blood clots that lead to a stroke.

The condition is treated with a medication or procedure called catheter ablation which kills the cells that are causing the abnormality. Dr. Jeffrey Goldberger, a professor of medicine and director at the Center for Atrial Fibrillation at the University of Miami School of Medicine explains how weight loss could be a factor.

“Weight loss is a key factor in the management of atrial fibrillation for those that are overweight or obese,” he says.

“Obesity is known to be a pro-inflammatory condition. It turns out that there’s fat tissue that sits directly on the heart muscle and these fat cells can secrete all sorts of hormones that could induce inflammation. One of our hypotheses is that reduction in this fat tissue around the heart lowers inflammation and improves the outcomes,” he said.

The Study

Goldberger and his team enrolled 59 obese patients with atrial fibrillation who were scheduled for ablation therapy. 30 patients received the weight-loss drug Victoza before the study while 29 continued with their routine.

88% of the 30 weight loss patients who lost 3% of their body weight remained in a normal rhythm six months after the surgery. 81% were still in normal rhythm after a year.

This compares to just 61% of the 29 patients who did not lose weight and retained normal rhythm after six months.

Inflammation May Be to Blame

Dr. Laurence Epstein, system director of electrophysiology at Northwell Health’s Sandra Atlas Bass Heart Hospital in Manhasset, NY, notes inflammation is likely to be at the core of the study results.

“Inflammation can lead to coronary artery disease, and we think that inflammation also plays a role in arterial fibrillation,” he said.

“When we get inside people’s hearts and record electrical activity in some people, we can see a fair amount of scarring when we don’t know why they would have any scarring, so there was some inflammation that occurred,” he went on to say.

Epstein went on to explain that, for ablation treatment to be successful in the long term, you need to target what’s causing it. Obesity often contributes to the condition so it’s vital to lose weight if you want to correct it. Not smoking, dealing with addiction, minimizing alcohol consumption, and treating sleep apnea also help.

“It’s both challenging for patients but also empowering… because they have in their hands the ability to affect what their long-term outcomes are going to be, and they can take control of that.”

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In Weight Loss

How to Lose Weight in Your Face

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The rise of video conferencing has made many of us paranoid about one thing- fat face. You may have weight gain issues in other parts of your body, or you may have a naturally chubby face, but whatever the reason may be, it’s causing you to get sensitive when you’re in those Zoom meetings. And you want to do something about it.

Unfortunately, there is no such thing as targeted weight loss. And even if you can target certain parts of the body, it’s almost impossible to lose weight on the face alone. But there are things you can do to give your face a leaner appearance- without plastic surgery.

Read on for a few suggestions.

Cut Back on Sodium

Foods that are high in sodium boost water retention causing bloating and puffiness. If your high-salt diet is making your face look fat, consider cutting down on processed foods. Boost your potassium intake to balance your electrolytes.

Reduce Alcohol Consumption

Have you ever noticed that your face looks puffy the morning after you throw a few backs? That’s because alcohol dehydrates you. It causes you to retain water.

Reducing alcohol consumption will reduce puffiness. If you insist on drinking, drink plenty of water to make up for it. If you enjoy the taste, non-alcoholic beverages are always an option.

Check with Your Doctor

If you’ve tried altering your diet and your face still looks bloated, you may want to consult your doctor. Your swollen face could be caused by allergies, a sinus issue, or a bacterial skin condition called cellulitis. Fortunately, these issues are treatable.

Grow Out Your Facial Hair

If you can grow facial hair, you have an advantage. The right facial hairstyle will offer more definition to separate the jawline from the neck. It also makes the chin look more prominent.

Get the Right Haircut

Certain haircuts will make your face look thinner. It’s best to choose haircuts that are short on the sides and add height to the top of the head. These styles will elongate the face, so it doesn’t look as wide.

The Right Eyewear Will Help

Certain eyewear looks will thin out the face. The general rule is, opposites attract. So, a square face will look best with oval or round sunglasses, while a rounded face will need angular glasses. They will add definition and detract from the fullness of the face.

Unfortunately, there is no way to lose weight on your face without losing weight on your body. But these tips will help your face look thinner for Zoom meetings, pictures, and social occasions. Which option is best suited to your needs?  

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In Weight Loss

What to Do About Loose Skin After Weight Loss

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If there’s one downside of weight loss, it’s loose skin. When you gain weight, your skin expands. When you lose weight, your skin may lose its ability to retract. It will become loose and hang off your body.

There are many downsides to loose skin. It may cause physical discomfort making it difficult for you to engage in physical activity. It can result in irritations and conditions like ulcers and infections. It may also negatively affect your mood and body image.

Fortunately, there are things you can do to minimize loose skin. This article will review your options.

Resistance Training

Resistance training can help you increase muscle mass. Increased muscle mass may decrease loose skin. However, there is little research to back this up.

Collagen

Collagen increases skin elasticity. It is known to improve the appearance of loose skin due to aging. However, studies have not been conducted to test its efficacy on people who are dealing with weight loss issues.

Eat the Right Diet

A healthy diet that targets loose skin will include nutrients that promote skin health such as:

  • Protein: Protein contains the amino acids lysine and proline which play a key role in collagen production.
  • Vitamin C: Vitamin C is essential for collagen synthesis. It also has antioxidant properties that protect the skin.
  • Omega-3 fatty acids: Omega-3 fatty acids are said to increase skin elasticity and may reverse signs of aging.
  • Water: Staying hydrated can improve the skin’s appearance. Studies show that women who drink lots of water saw improvements in their skin’s hydration and function.

Firming Cream

A firming cream that contains collagen will increase the skin’s elasticity on a temporary basis. However, collagen and elastin molecules cannot be absorbed by the skin. For better results, take a collagen product that allows you to create the protein from the inside out.

Surgical Procedures

While you might see some improvement from natural remedies, surgical procedures will yield more pronounced skin-lifting results. Body contouring surgery is often used to remove loose skin. The surgeon makes an incision, removes the excess skin, and sutures the incision to minimize scarring.

Body contouring can be performed on various parts of the body. Options include tummy tucks, upper and lower body lifts, thigh lifts, and arm lifts.

Alternative Medical Procedures

There are a few alternative procedures that are less invasive than body contouring. They include:

Radiofrequency Treatment: Radiofrequency uses a combination of infrared light, radiofrequency, and massage to reduce loose skin. It works to decrease small areas of fat cells and promote a tightened appearance.

Ultrasound: A study showed that ultrasound treatment does not improve the appearance of loose skin. However, it may reduce pain and other symptoms associated with loose skin.

Losing weight is a major accomplishment. The loose skin may be a downside, but there are ways to deal with it. Which option do you feel is best suited to your needs?

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In Weight Loss

Can a High Protein Diet Help with Weight Loss?

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If you do some internet research, you will find some evidence that a high-protein diet can help you lose weight. Other articles will tell you it will make you gain weight.  So, what’s the answer?

This article will look at both sides of the coin so you can determine whether you need to increase your protein intake.

How Protein Can Benefit Weight Loss

Changes Weight Regulating Hormone Levels: Protein increases the levels of the appetite-reducing hormones peptide YY, GLP-1, and cholecystokinin, and reduces the hunger hormone ghrelin minimizing feelings of hunger.

Metabolizing Protein Burns Calories: Some of the calories you consume when you eat are burned while digesting and metabolizing food. Foods with protein produce a high calorie burn as compared to carbs and other items. Research suggests that 30% of protein calories are burned during digestion.

Boosts Metabolism: The calorie-burning effect of protein makes you burn more calories around the clock. A high-protein diet can make you burn 80 to 100 calories more than other diets.

Reduces Overnight Snacking: Research shows that a high protein diet reduces cravings by 60% and cuts overnight snacking in half. Results may be most acute when a protein-rich meal is consumed at breakfast time.

Helps You Lose Weight Without Calorie Restriction: Protein speeds up metabolism and boosts satiety so you lose weight without reducing calories. Therefore, it is a highly sustainable diet option.

Promotes Weight Loss without Muscle Loss: Many types of weight loss cause muscle loss that slows metabolic rate. A high-protein diet promotes weight loss without muscle loss and boosts metabolism for optimal fitness.

How Protein Can Be Detrimental to Weight Loss

Too Much Meat: Meat is a good source of protein, but it’s also high in calories. Balance your diet by eating lean sources of protein like white-fleshed fish, plain yogurt, beans, and tofu. If you do eat meat, choose white meat over red.

You’re Restricting Yourselves: Some people go overboard on a protein diet reducing all carbs. The lack of carbs can negatively affect mood. It can also cause carb cravings that lead to binges.

You Don’t Have the Energy to Work Out: Carbs are the best source of energy. If you cut too many carbs out of your diet, you won’t feel like working out. If you don’t work out, you won’t reach your weight loss goals.

You’re Eliminating Fiber: Like protein, fiber also makes you feel full. If you are adding too much protein to your diet, you may be eliminating high-fiber foods like fruits, veggies, and whole grains. Not getting enough fiber can also be detrimental to digestive health and heart health.

So, what’s the verdict? Can protein help with weight loss? Yes. It reduces hunger, boosts metabolism, and aids in burning calories.

However, you must consume a healthy diet to ensure it works for you. Reduce high-calorie meats and include carbs and fiber to ensure you reach your goals. Will you be trying a high-protein diet as part of your weight-loss plan?

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In Weight Loss

New York City to Pass Bill Protecting Overweight People from Being Discriminated Against

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New York City has passed a new bill making it illegal to discriminate against people based on their height and weight. It protects them from discrimination when they are applying for housing, jobs, and public accommodations.

The proposed legislation, which has been supported by weight activists, will be signed into law by Mayor Eric Adams later this month. Some Republicans are warning that the new bill will allow people to “sue anyone and everything.”

The bill would add weight and height protections to the city’s human rights laws which ban discrimination based on ethnicity, marital status, age, disability, and a variety of other characteristics.

Silent Burden

Councilman Shaun Abreu is the main sponsor of the bill. He came up with the legislation after dealing with the hardships of being overweight firsthand.

He experienced discrimination after gaining 40 lbs. during the COVID lockdowns. He described his experience as a “silent burden”.

He discussed victims of this type of discrimination saying, “They’re being discriminated against with no recourse and society saying that’s perfectly fine.”

About the Bill

The bill was passed in the city council with a vote of 44-5. Once it goes into effect, it will make New York the sixth city with a weight discrimination law. Other cities with similar laws include Santa Cruz and San Francisco, CA, Washington, D.C., Madison, WI, and Urbana, Ill.

“Just like any other protected category, like race, gender, or age, this will be a new protected category and a claim that you can bring before the Commission on Human Rights,” Abreu stated.

Victoria Abraham, self-proclaimed Fat Fab Feminist, activist, and influencer supports the bill and testified at the city council to defend it. “In most places in the United States, you can get fired for being fat and having no protection at all, which is crazy because this is a very fat country,” she said.

The bill also has a provision defending employers who must take height and weight into account when making hiring decisions.

Opposition to the Bill

Republican New York City Council Minority Leader Joseph Borelli voted against the bill. He argued that it would allow people to “sue anyone and everything.”

He has been vocal about his opposition. He made a statement to the media suggesting that it was coddling overweight people and making them feel like victims for their own choices. “I’m overweight, but I’m not a victim. No one should feel bad for me except my struggling shirt buttons,” he said.

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In Weight Loss

The Best Food to Eat When You Have Insulin Resistance and Are Trying to Lose Weight

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Losing weight can be difficult when you have insulin resistance. Your doctor may tell you to cut back on calories and exercise more to lose a few pounds. But other medical advice states that you shouldn’t skip meals or exercise without taking certain precautions.

The good news is, some snacks are weight loss friendly and beneficial to people with insulin resistance. The best choice is avocado. Read on to find out what makes it the ideal option for losing weight with insulin resistance.

What to Look for in a Snack That’s Weight Loss and Insulin-Resistance Friendly

  • Healthy Fats: Replacing saturated and trans fats with healthy fats can lower insulin resistance. They also lower inflammation which is a common symptom of insulin resistance and can increase the risk of diabetes, heart disease, and high blood pressure.
  • Fiber: Foods with fiber are filling so you snack less. Fiber is also known to reduce the risk of type 2 diabetes and heart disease.
  • No Added Sugar: Research suggests that added sugar aids with the development of fat cells that are less sensitive to insulin. It makes the body store more fat which is not conducive to weight loss.
  • Nutrient Dense and Low Glycemic Carbs: Carbs are an important part of a healthy diet that supports insulin resistance. Studies show that eating healthy carbs improves post-meal glucose levels in people with insulin resistance. Whole fruits that contain carbs may also reduce the risk of type 2 diabetes.

What Makes Avocado the Best

When it comes to healthy foods that support insulin sensitivity, avocado ticks off all the boxes. It is the only fruit with healthy fats. It is a good source of fiber. It only contains 1 gram of sugar which does not affect glycemic response. It contains carbs that mostly consist of fiber.

One 2022 study looked at how eating one avocado a day affected heart health, metabolism, and diet. It was shown that eating an avocado did not affect belly fat accumulation, body weight, or fat in the liver despite the extra calories. The research suggests that avocados are beneficial to diet quality.

One serving of avocado contains 4% of the Daily Value of magnesium which helps regulate blood glucose levels. It also aids in energy and protein production.

Other Tips for Losing Weight While Managing Insulin Resistance

  • Include exercise in your daily habits by parking far from your destinations and taking the stairs instead of the elevator
  • Get an adequate amount of sleep
  • Limit or eliminate alcoholic beverages
  • Increase your fiber intake
  • Find healthy ways to manage stress

Losing weight and managing insulin resistance is not easy. Avocados may be the perfect solution. They are rich in fiber and magnesium and low in sugar.

How will you be adding avocados to your dietary routine?

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In Health & Fitness

Can Cannabis Enhance Your Workout?

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Most people think of consuming pot as something you do when you want to chill out and relax. But some fitness experts are making it a part of an effective workout routine.

Stoned and Toned is an online fitness club that offers virtual workouts as well as in-person meetups. Founders Morgan English and her husband Mike explain that cannabis reduces workout-related anxiety and obsessive thoughts. They recommend smoking cannabis before, during, and after workouts.

Morgan explains that cannabis inspired her to work out. She was smoking pot with friends when she realized she had an opportunity to move her body and have fun exercising. She said cannabis made working out less boring.

She also said that cannabis helped her get back to working out after she had her baby. She explained that she felt humbled after pregnancy. But cannabis made her want to go back to her routine and “stay on the mat longer.”

The entrepreneur recommends micro-dosing while exercising. She feels users should take a hit and see how it affects them before deciding to use more weed.

The Science Behind It

So how does cannabis help with workouts? Experts explain that the flower works on the same receptors that are affected when you exercise. Both weed and working out increase endorphins elevating mood. It makes it easier for you to experience a “runner’s high”.

It has also been shown to improve exercise motivation.

A 2019 study conducted by the University of Colorado Boulder found that cannabis users are more likely to exercise than non-cannabis users. While 46.9% of the American population exercises, 82% of marijuana users exercise. However, experts warn that these studies are not definitive, and more research needs to be done.

Cannabis also calms users down before a workout. It relaxes their muscles making them less susceptible to pain and damage.

CBD for Recovery

Cannabis can also be beneficial to workout recovery. The non-psychoactive cannabis product CBD has anti-inflammatory properties that reduce pain and inflammation in the muscles after workouts. It lowers lactic acid accumulation which decreases post-exercise pain.

It also has antimicrobial benefits, so it reduces the risk of perspiration-related skin infections.

How to Use Cannabis While Working Out

  • Micro-dose: Micro-dosing will allow you to determine how much cannabis you need to get the desired effect. It will also keep the cannabis from becoming a distraction.
  • Avoid Additional Substances: Avoid using additional substances like caffeine or alcohol while working out with cannabis. Limiting these substances will ensure you are in the right mind frame for your workout and recuperation.
  • Workout in a Secure Setting: It’s essential that you feel comfortable when working out with cannabis. Avoid going to the gym or other strange environments until know how the drug will affect you.
  • Hydrate: Cannabis has dehydrating effects so it’s important to drink water before, during, and after your workout.

Now that you are familiar with how to combine cannabis and working out, will you be making it a part of your exercise routine?

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More Exercise Can Reduce Heart Health Racial Disparities

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Heart health is known to be poorer among minority groups such as seniors, blacks, females, people with depression, disabilities, lower socioeconomic statuses, and those living in rural communities. But increasing physical activity could change all that, according to a statement from the American Heart Association published in the journal Circulation last week.

“Helping everybody improve their heart health is important,” said a news release by Gerald J. Jerome, a professor in the Department of Kinesiology at Towson University in Maryland.

“We know regular physical activity is a key component of optimal heart health. These findings provide an opportunity to focus our efforts on physical activity programs in places where people need them most,” the statement went on to say.

The guidelines for physical activity require adults to get at least 150 minutes of moderate-intensity physical activity each week. Something as simple as a 20-minute daily walk can help them achieve this goal. Yet, fewer than 1 in 4 U.S. adults meet these requirements.

What Can Be Done

The statement goes on to suggest what people can do to help them meet their exercise goals. These activities include seeking community input and engaging leaders to develop strategies that would remove barriers such as cost or a lack of access or time.  It calls for members to design diverse and inclusive programs that encourage participation. It addresses a need for teams and healthcare professional involvement.

“Unfortunately, many groups that have a higher risk of developing heart disease also, on average, report lower amounts of physical activity. There is good news since some programs are focused on collaborating with communities to increase physical activity levels among high-risk groups,” Jerome said.

He also noted that a lot more work needs to be done.

“More research funding is needed to support communities and researchers working together to develop engaging and sustainable ways that help residents increase their physical activity levels. Lawmakers should expand coverage for preventative care and support, such as assessment and programs that promote physical activity in the clinical setting,” he said.

Why Do Racial Disparities Exist in Health Care?

There are many reasons why racial disparities exist in healthcare. They can be linked to social, economic, or environmental disadvantages. They may be due to preventable differences in burden, disease, injury violence, or an opportunity to access quality healthcare due to race or ethnicity.

It is important to address these disparities. Not doing so leads to a higher rate of death and illness across a wide range of health conditions. It also results in excess medical care costs, lost productivity, and economic losses due to premature death.

Today’s population is becoming more diverse. Rather than having a positive effect on healthcare, inequalities continue to grow. Income inequality has also widened further contributing to disparities.

The American Health Association study is a step in the right direction, but more needs to be done. While you can work with leaders on a higher level, you can do your part by getting out and exercising every day. We wish you luck reaching your fitness goals.

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