GOT GRAPEFRUIT? IT MAY HELP YOU LOSE WEIGHT

 

Eating half a grapefruit three times per day before meals appears to help people shed unwanted pounds, according to new study findings reported in late August.

Moreover, regular grapefruit-eaters experienced a decrease in insulin, which in excess can increase the risk of weight gain and cardiovascular problems.

These findings suggest that adding grapefruit to your diet may be a good idea, a study author told reporters.

“There’s something inert about fresh grapefruit that dose help you with weight loss,” said Dr. Ken Fujioka of the Scripps Clinic in San Diego, California. “All in all, I would recommend it.”

In an interview, Fujioka explained that people have been espousing the “grapefruit diet” ever since the 1930s, and the concept has resurfaced from time to time over the years.

To investigate grapefruit’s effect on weight loss, Fujioka and his colleagues asked 100 obese people who were not trying to lose weight to eat grapefruit in various forms, and recorded how their weight changed over 12 weeks.

Three times per day before each meal, each group of patients either ate one-half of a grapefruit, or drank a glass of grapefruit juice, or took a pill containing grapefruit extracts, or drank apple juice. Participants were told not to vary their eating habits from before the study.

By the end of the study period, people who ate fresh grapefruit had lost 3-1/2 pounds “without doing anything,” Fujioka said. Moreover, these patients also experienced a decrease in insulin, a “surprising” finding, the researcher said.

He noted that grapefruit juice and pills of grapefruit extract were less helpful in shedding pounds. However, both fresh grapefruit and the juice appeared to encourage weight loss in people with metabolic syndrome – which includes several disorders such as abdominal obesity, high blood pressure, elevated blood sugar and unhealthy cholesterol levels that set the stage for type 2 diabetes, heart disease and stroke.

Fujioka explained that previous research has shown that grapefruit does not ramp up metabolism, suggesting that the fruit may encourage weight loss by lowering insulin levels.

He added that fans of the low-carbohydrate diet might want to consider making an exception for grapefruit. “It doesn’t act like a ‘bad carbohydrate’ so to speak,” Fujioka said.

He and his colleagues presented their findings during the 228th national meeting of the American Chemical Society in Philadelphia.

 

"Super Food" OF THE MONTH: BEANS!

 

They’re packed with cholesterol-lowering soluble fiber; help control blood-sugar levels; contain polyphenolics, which keep blood from oxidizing.

HEALTH TIP

Beans Talk 

Eating plenty of legumes – such as lima beans, kidney beans and black-eyed peas – can reduce your risk of heart disease and stroke and help prevent cancer.

Other beneficial legumes include navy beans, garbanzos, black beans, lentils and fava beans, according to Duke University Medical Center.

A serving (one-third cup of cooked beans) contains about 80 calories, little fat, no cholesterol, and plenty of complex carbohydrates. These legumes also provide a good source of B vitamins, potassium and fiber.

Legumes make a great side dish and can also be used as a substitute for meat. While legumes don’t contain complete proteins such as meat, you could supplement your diet by eating grain or dairy products along with legumes.

 

HEALTH TIP

The Scoop on Ice Cream

Kids love ice cream. But is a serving of the frozen treat a healthy dessert choice? Here’s the nutritional scoop, courtesy of the Texas Medical Center:

One cup of most frozen dairy desserts contains at least 20 percent of the daily-recommended amount of calcium.

Regular ice cream has approximately 16 grams to 18 grams of fat per cup. The “lite” varieties have about half that amount. Low-fat ice cream has about 6 grams of fat per cup, and fat-free ice cream and frozen yogurt have no more than 4 grams of fat per cup. 

Sorbets are fat-free and sherbets contain a small amount of fat. They can be high in sugar, but may also provide vitamin C.

Because fat contains essential fatty acids needed for proper growth and development, it’s recommended you don’t restrict the fat intake of children under age 2. If your child is older than 2 years, serve low-fat and fat-free dairy treats. This can help keep your child’s dietary fat intake at the recommended 30 percent of total daily calories.