Obesity and excessive body fat have become an epidemic of significant concern in the U. S. A. and numerous other countries. In the US, 61 % of the adult population are over-weight or obese [1,2]. Effective dietary strategies are needed to eradicate this problem and bring the body fat crisis under control. The major factors responsible for the body fat epidemic are artificial sweeteners and diet drinks [3,4]; and refined carbohydrates [5]. This article shows how dietary fibers and spices can be integrated in a practical dietary strategy to fight the body fat-making effects of refined carbohydrates.
Refined Carbohydrates are Body Fat Makers
Refined carbohydrates are carbohydrates (carbs) from which naturally-occurring fibers have been removed. This includes simple sugars, refined flours, white rice, French fries and others. Refined carbohydrates include products derived from refined flour: bread, cake, donuts, pasta, pie crust, pizza crust and others. These products generally have high glycemic index values [6].
Carbohydrates with high glycemic index values are easily digested and rapidly introduced into the bloodstream. Consequently, blood glucose levels rise very rapidly. An insulin surge results because an increase in the blood glucose level would trigger the release of insulin from the pancreas. If this high level of insulin is sustained, then this can become a stepping stone for adverse health consequences. Some of the conditions associated with elevated insulin levels include an increase in body fat, obesity, type 2 diabetes, hypertension and numerous other cardiovascular diseases.
Healthy Pancake Recipe With High Fiber and Spices
Dietary fibers from applesauce and buckwheat are the primary ingredients used in this dietary strategy to counteract the adipogenic (fat making) effects of refined flour and simple sugars. Olive oil (good oil) and cinnamon are the secondary ingredients used to further reduce the adipgenic effects of the refined carbohydrates. Pancake batter should be made using the recipe below and fried in good oil (such as canola, peanut or olive oil). Diluted honey may be used for the pancake syrup to reduce the insulin-spiking effect of glucose in other syrups.
Ingredients:
- refined flour: 2 cups
- buckwheat flour: 2 cups
- applesauce (organic): half a cup
- olive oil: 8 tablespoons
- milk: 3 cups
- water: 1 cup (can be used to thin the batter)
- brown sugar: 2 tablespoons
- eggs: 2
- baking powder: 8 teaspoons
- salt: 2 teaspoons
- cinnamon: 2 teaspoons
- almond extract: 1 teaspoon
- vanilla extract: 1 teaspoon
Stable Plasma Glucose Level and Increase in Insulin Sensitivity
Three ingredients that can counteract the adipogenic effects of refined carbohydrates are dietary fibers, olive oil and cinnamon. Attention is specifically focused on the role of dietary fibers and cinnamon. These ingredients act by prolonging the periods of satiety and by increasing insulin sensitivity.
Dietary fibers lower the energy density of foods and slow down the entry of nutrients into the blood stream. The slow introduction of nutrients (specifically, glucose) into the bloodstream helps to keep the plasma glucose level stable at normal or near-normal levels. When plasma glucose level is stabilized at normal levels, Insulin levels will follow suit and return to normal or near-normal levels. Under this condition, insulin sensitivity (metabolism-boosting) can improve , especially in individuals whose insulin receptors are down-regulated due to elevation in plasma insulin level. Apart from the metabolism-boosting property, dietary fibers can prolong the state of satiety, and this makes it easier to reduce the daily caloric intake.
Olive oil (good oil) is an energy dense food with similar properties as the dietary fibers in terms of plasma glucose stabilization, metabolism-boosting and appetite suppression. Additionally, olive oil has numerous beneficial effects. For example, it can improve the cholesterol profile and prevent numerous chronic diseases that are associated with excessive body fat.
Cinnamon is a spice that increases insulin sensitivity. This helps to lower the level of insulin needed for managing the body's energy needs. This lowered level of insulin makes it easier for body fat to be released from storage and burned by the muscle cells and other body cells. Under the condition of increased insulin sensitivity, significant amount of stored fat can be burned with moderate exercise compared to the amount that would be burned if insulin level is elevated.
References:
1. Journal of the American Medical Association Prevalence and Trends in Obesity Among US Adults, 199 -2008. Flegal, K. M., Carroll, M. D., Ogden, C. L., Curith, L. R. 303: 3, 2010.
2, U.S. Department of Health and Human Services. The Surgeon General's Call to Action to Prevent and Decrease Overweight and Obesity. Rockville, MD: Public Health Service, Office of the Surgeon General; 2001.
3, Physiol. Behav. A Role for Sweet Taste: Calorie Predictive Relations in Energy Regulation by Rats. Swithers, S. E., and Davidson, T. L. 100: 1, 2010.
4. Behav. Neurobiosci. High Intensity Sweeteners and Energy Balance. Swithers, S. E., and Davidson, T. L. 122: 1, 2008.
5. Men's Fitness. 1967: The Stillman Diet – History of Diets, Part 12 – Protein Diet. Brierly D. et al. 2003, June.
6. Am. J. Clin. Nutr. Glycemic Index of Foods: a Physiological Basis for Carbohydrate Exchange. Jenkins DJ et al. 1981, 34: 3.
Michael Onwochei - Dr. Michael O. Onwochei is a retired medical scientist and teacher. For over twenty years, he was active in laboratory research, mainly in ...
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