Most of us are wise enough to know that it is not good to be too thin or too heavy. We also know that all other things being equal, if someone smokes or if they have a chronic disease such as diabetes, their health is going to be compromised.
There was a study in 2006 and another more recent Canadian study that reported overweight people lived longer than people who are normal weight. The more recent study was published online June 18 in the journal, Obesity.The responses to this study are the same as for the one 3 years ago. Study co-author Mark Kaplan, a professor of community health at Portland State University, says it best:
It may be that a few extra pounds protected older people as their health declines, but that does not mean that people in the normal range should try to put on a few pounds.
In 2006 the researchers backed off after conceding that the results may have been skewed by including older people with chronic diseases who tend to weigh less but die early. On the other hand, the recent study did show that extreme obesity or weight loss did increase the risk of dying.Also, the study just spoke about mortality, not about the quality of life because there are so many negative health consequences associated with being overweight such as high blood pressure, high cholesterol and diabetes.
What you need to know is that most of what you read about health issues is not black or white. There are usually extenuating circumstances that interfere with the study or there are exceptions to the rule. Read the research report and look for comments about the findings before you act on any of the findings. Then use your common sense.
There is also research that says you can actually lose weight by eating more food yet consume fewer calories while still getting plenty of key nutrients. Low energy density foods make all this possible. These foods, such as fruits, vegetables and high fiber grains, have greater volume so they tend to fill you up more. However, they contain fewer calories per ounce than sugary or fatty foods such as snacks or colas.
A second benefit of eating the low energy density foods is that you consume more fiber, and have higher than normal intake of important micronutrients including vitamins A, C and B6, folate, iron, calcium, and potassium.
Unfortunately our bodies are not like gas tanks. They do not tell us to stop eating once we reach 400 calories. Eating is often less determined by biology than by psychology. For instance, the size of the portions you eat and with whom you eat often determine how much you eat. Research shows, for example, that if you are served larger portions, you will likely finish them. Presentation of the food also impacts how much you eat. Just visit any buffet and you will see much larger portions put on a plate than if those same people were served by a waiter.
Here are tips for reducing the energy density of your diet:
Eat a large salad before the rest of your meal to fill up on greens but you must limit the fatty salad dressing.
Change the proportions on your plate, giving more space to vegetables and whole grains and less to meat.
Substitute low fat dairy foods, lean meat and fish for cheese and fatty cuts of meat.
Drink water and tea or coffee without sugar rather than colas and other sugary drinks.
Look for foods high in water or fiber content, but low in sugar and fat.
Check out those energy bars for sucrose and fats before you start snacking on them.
Ruthan Brodsky specializes in health and business topics for baby boomers. As a copywriter and content strategist she is highly regarded for making complicated topics easily understood. Find out how you can be good to your pocket book and to your planet. Claim your free report at Green Living for Boomers
Related posts: