- Raising Vegetable Eaters
- The Reasons We Eat
- Seafood Choices for Your Health & a Healthy World
- Five Ways to Green Your Kitchen on a Budget
- What a "Natural" Label Really Means
- Cutting Grocery Costs without Cutting Nutrition
- Reduce Food Waste by Eating Smarter, Not Clean Plate Club Membership
- Is Fast Food the Problem?
- Whole Grains: More Than You Think
- Probiotics for Cancer Prevention?
- What's Your Vegetable-to-Meat Ratio?
- Nutritional Gatekeeper: How Big a Role?
Weight Issues and Solutions
Energy Density: The New Vocabulary in Weight Control
When it comes to weight control, we’re all looking for answers – even the experts. It’s not surprising then, that when a panel of 21 international scientists reviewing evidence on diet and cancer risk found that weight control was a top cancer prevention strategy, they too were confronted with the question of how best to achieve a healthy body weight. After reviewing both short-term laboratory and human population studies, energy density stood out as a key factor.
Energy density describes how the calorie content varies among the same size portion of different foods. Energy-dense foods, which have more calories per ounce, are usually high in fat, processed starches and/or added sugars. Foods high in energy density include French fries, candy bars, cookies and other decadent bakery items. Conversely, low-energy-dense foods tend to be high in water and fiber, so their calories are relatively diluted; these foods are lower in calories. Vegetables, beans, most fruits and many unprocessed grains fall into the low-energy-dense category.
While you don’t need to eliminate energy-dense foods completely, the international panel of experts concluded that diets with substantial amounts of these foods promote weight gain. Diets with more low-energy-dense foods probably limit weight gain, according to the panel.
Two recent weight loss studies put the experts’ recommendations to the test. In one study, published in May 2007 in the American Journal of Clinical Nutrition, researchers examined a group of 658 overweight and obese subjects to determine the most effective weight loss strategies to lower blood pressure. While the results pointed to higher successes among those participants who received more structured support, the study also revealed some surprising results
When the researchers sub-divided all of the study subjects based on the energy density of their diets, those who reduced energy density most over a six-month period lost more than twice as much weight as those who cut energy density the least. The greatest reductions in energy density came from decreasing fat (mainly through reduced meat and sweet consumption) and increasing fruit and vegetable intake. In fact, participants who cut energy density most, also added almost two extra servings of fruit and one extra serving of vegetables per day.
A second study, also published in 2007 in the American Journal of Clinical Nutrition, looked at weight loss strategies among roughly 100 obese women. Throughout the study period, all participants were taught behavior modification skills and encouraged to increase daily walking. Half of the women were assigned to a group focused on decreasing fat consumption, while the other half aimed to eat less fat and eat more low-energy-dense vegetables and fruits. Both groups successfully lost weight over the one-year study. The group advised to eat more vegetables and fruits in addition to cutting fat, however, lost more than those women who merely decreased fat intake.
In the above example, both groups of women cut their calorie intake significantly. But the group that boosted vegetable and fruit intake as well was able to eliminate calories while eating more food and reporting less hunger.
And that’s the key to an energy density approach to meal planning. Choosing foods that have low energy density, namely plant-based foods, will help you feel fuller while still allowing you to cut calories. It’s not a “diet program” at all, but a common sense approach to sustained weight maintenance and, consequently, lower cancer risk.