America's Obesity Epidemic
by Connie Guttersen, RD PhD,
author of the Sonoma Diet
Quiz: Weigh In
Foodservice & America's Obesity Epidemic
America's chefs and restaurants are certainly front and center in the ongoing dialog about our country's obesity epidemic. Some restaurants and food manufacturers are actively looking for ways to lighten their offerings; while others are taking a more defiant stance. Regardless of your position on this subject, it is almost impossible to remain on the sidelines. Even chefs who have little interest in nutrition are finding themselves drawn into the dialog by their customers' varied and changing food requests. TOP
Look to the Mediterranean
To some, the concept of "healthy" eating inspires fears of tasteless, dry and altogether unpalatable offerings. But there are plenty examples of healthy—not to mention exceedingly delicious—foods, many of which hail from the Mediterranean.
In fact, research continues to find that the Mediterranean diet holds many key benefits to healthy eating habits. A recent landmark study found that individuals eating a traditional Mediterranean diet—a diet rich in olives, olive oil, fruits, vegetables, whole grains and fish—have at least a 25% reduced risk of dying from heart disease and cancer. This study, which was reported in the June 2003 New England Journal of Medicine, is the first large trial (22,043 adults) of healthy men and women to demonstrate a significant reduction in death rates for heart disease, cancer, and all other causes of mortality for those who follow a Mediterranean diet and are physically active.
The results suggest that a middle course between the diet extremes such as the low carbohydrate-high protein, to the higher carbohydrate-low fat may be the answer. The study also emphasizes the importance of the overall Mediterranean diet approach, rather than one type of food—with variety and balance of the food to get optimal nutrition. TOP
Why are Americans Getting Fatter?
The simple answer is that we are eating more and exercising less. Our portion sizes have increased appreciably. Recent USDA data from the Economic Research Service finds that there was a big jump in the average caloric intake between the years of 1985 to 2000— without a corresponding increase in physical activity. The average daily caloric intake in 2000 was roughly 300 calories more than in 1985. Of this 300-calorie increase, approximately half came from an increased consumption of refined grains.
It is interesting to look at these figures in relationship to the Food Guide Pyramid. In the case of the 300-calorie increase, the amount of grains consumed actually equates to approximately 10 food guide pyramid servings. Not only were these too many servings of grains, most were "refined" grains, with only one out of ten of these servings being the preferred "whole" grain. A diet such as this, which is primarily comprised of refined carbohydrate, can increase the risk of heart disease for the estimated 25% of Americans who have metabolic syndrome also called syndrome X or insulin resistance. TOP
| Going for Grain |
| Amaranth |
Triticale |
| Buckwheat |
Wheat Berries |
| Jobs Tears |
Bulgar Wheat |
| Millet |
Cracked Wheat |
| Quinoa |
Kumut |
| Wild Rice |
Spelt |
| Teff |
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Whole grains, on the other hand, have health benefits due to their fiber, vitamins, minerals and phytochemicals, which synergistically reduce the risk of chronic disease. The specific guidelines and importance of whole grains were featured in the 2000 edition of Nutrition and Your Health: Dietary Guidelines for Americas. The guideline suggests that at least 3 daily grain servings be from whole grains.
While consumers may have a lack a familiarity with many of the whole grains, many chefs are enjoying the opportunity to present new menu options. In addition, many food manufacturers have taken inspiration from the Mediterranean and begun to offer more whole grains in the form of grain medleys, quick cooking brown rice, whole wheat pizza shells, and whole grain pastas. Many of these foods may not be the actual authentic foods consumed in these countries, but are healthy adaptations that are innovative, healthy, and flavorful. Adopting new flavors and combining them with traditional favorites is an option that many chefs are doing today with seafood, grains, pastas and legumes.
Fraught With Fat
America's mid-1990s push to cut dietary fat is apparent in research, which shows a modest decline in the amount of fat consumed between 1993 and 1997. During those years, food processors introduced over 5500 lower fat versions of foods in the US supermarkets. This decline in added-fat consumption, however, was short lived. Between 1997 to 2000, the per capita daily consumption of added fats jumped 16%, from 56 grams to 65 grams per day. This may not necessarily be a negative point, if some of this increase was due to consumer awareness and consumption of healthy oils and fats such as olive oil, olives, canola oil, and nuts. However, another contributing factor to the rise in fat consumption is that many consumers found the taste of the new low fat and fat free versions of foods unacceptable and resumed eating higher fat versions. TOP
Sugar's Story Is Not So Sweet.
Another interesting aspect of the USDA report is that the amount of added sugar we consume is nearly triple the dietary target. The USDA Food Guide Pyramid recommends that consumers limit added sugars to 12 teaspoons a day for a 2200 calorie diet. The USDA report found that in 2000, the food supply provided 31 teaspoons per day of added sugars per person per day. TOP
Veggies = Iceberg Lettuce and Potato Chips.
The report further concluded that there was an inadequate intake and lack of variety in the fruits and vegetables consumed that year—with only 3.8 servings of vegetables per day. Half of this was comprised of five foods: iceberg lettuce, frozen potatoes, fresh potatoes, potato chips and canned tomatoes. The fruit consumption provided 1.4 servings per person per day, which is less than half of the 3 fruit servings per day recommended by the Pyramid for a 2200 calorie diet. In addition to this lack of fruit and vegetables, the medical experts are troubled by increased amount of fast food, processed foods and hydrogenated fats we are consuming. TOP
Healthy Eating Pyramid
by Walter Willet |
USDA Food Guide Pyramid
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Key Differences Between the Healthy Eating Pyramid and the USDA Food Guide Pyramid
The Healthy Eating Pyramid by Walter Willet (Harvard School of Public Health) is a more accurate representation of healthy eating than what was used in the past with the USDA Food Guide Pyramid. By no means, is this the only pyramid, Oldways Preservation and Exchange Trust have also released good evidence for healthy eating based on the Asia, Latin, Mediterranean, and vegetarian pyramids. However, the Healthy Eating Pyramid offers a broader guide that is not based on a specific culture. Listed below are some important differences between the Healthy Eating Pyramid and the USDA Food Guide pyramid:
- Maintain Body Weight Control
A healthy body weight lowers the risk of heart disease, obesity, stroke, diabetes, cancer, and many other chronic diseases and risk factors. The Healthy Eating Pyramid includes exercise as one means to maintain healthy weight.
- Eat More Healthy Fats and Fewer Bad Fats
One of the most striking differences is that the USDA Food Guide Pyramid categorizes all fats together and states to use them all sparingly. Fats from olives, nuts, seeds, grains, fish, and plant oils are healthy. What is not healthy are saturated fats and hydrogenated fats. The "all fat is bad" message has prompted individuals to eat more carbohydrates, which in America relates to refined carbohydrates. This approach has increased the risk for heart disease, type II diabetes, and obesity.
- Eat Fewer Refined Grains and More Whole Grain Carbohydrates
The Healthy Eating Pyramid has separated carbohydrates into two categories, whole grain and refined. Refined carbohydrates are placed at the top to eat sparingly since the medical research proves that eating a large amount of these types of carbohydrates increases levels of blood sugar and insulin, raises blood triglycerides, and lowers levels of HDL cholesterol (good cholesterol). Over time, these risks lead to heart disease and diabetes. In contrast, whole grains offer protection against these same diseases.
- Choose Healthier Proteins
The best sources of protein are from beans, nuts, fish, poultry, and eggs. This new pyramid separates vegetable and animal protein sources, making plant sources an important contributor. Red meat is placed at the top since it is associated with saturated fat and cholesterol.
- Eat Plenty of Fruits and Vegetables
There is an enormous amount of research to support the nutritional benefits of these foods for their provision of vitamins, antioxidants, minerals, fiber, and phytochemicals. These foods are essential to the diet. The potato however, has been moved and is now placed at the top to be eaten sparingly. Potatoes have a dramatic effect on blood sugar and insulin, and have been associated with an increased risk for type II diabetes.
- Alcohol in Moderation
Scientific evidence has concluded that moderate amounts of alcohol in healthy adults may reduce the risk of heart disease. TOP
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Pyramid Power
The variety of vegetables and grains consumed in the Mediterranean is a definite health advantage. Many other epidemiological studies, which have studied various healthy global cuisines, have prompted medical researchers to redefine and expand the parameters of healthy eating and then develop guidelines, which can be used to communicate this information. The USDA Food Guide Pyramid was an example of such a tool, however, with new medical research, this pyramid has since been adapted to reflect various global cuisines. These pyramids are good examples of healthy eating models, which reflect what modern medical research states as healthy.
One new pyramid is the Healthy Eating Pyramid. Chefs today are using newer versions of the pyramid to understand the balance and focus of healthy eating. What is important to understand is that there is no perfect cuisine, whether Mediterranean, Asian or Latin American. We can achieve a healthy style of eating by adopting a variety of these flavors, the variety of foods, and even incorporating these dishes into our familiar foods of today. The idea is to capture flavor while providing the balance of these more nutrient dense foods. Creativity and a good understanding of nutrition will bring chefs to the cutting edge of this profession. TOP
Government Weighs In
The government has weighed in on America's weight problem, even holding an "obesity summit" which offered the opportunity for government officials to meet with leading scientists to seek ways of reducing this chronic disease. Among the Summit topics are a national walking program, a new "Obesity Institute" at the National Institute of Health, and improved food labeling guidelines.
Food labels are also getting a makeover. As of January 2006, USDA and FDA will be requiring stricter and more detailed nutrition labeling guidelines, with an emphasis on identifying the trans fat or hydrogenated fat in food.
A Simple Definition Of Trans Fat
Hydrogenation is a process that creates trans fatty acids. It is preformed by converting some of the double bonds of unsaturated fatty acids to single bonds by adding more hydrogen in the presence of heat, pressure and a catalyst. What actually occurs is an increase in the saturation of the fat. Seed oils such as soybean oil are typically used for the hydrogenation process. Once the oils undergo partial hydrogenation they become more solid, shelf stable and thus better able to resist oxidation which occurs as a result of high temperature cooking. TOP
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The food industry is searching for its own solutions, including some designed to fool the tastebuds. In April 2003, for example, a biotechnology company, Linguagen, received a patent for a compound that will block bitter tastes in foods and vegetables. This technology could conceivably produce grapefruit juice that is sweet without added sugar, or potato chips with half the salt. According to reports, companies including Kraft Foods and Coca-Cola Co have expressed an interest in this technology. TOP
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