Reader Question

A reader recently posted this question:

"Here's a question for ya...super foods. what are they and how much should we eat per day/month? I recenlty caught a few minutes of some health show on TV which basically went over that it's not necessarily the calorie content of foods that contribute to health adn weight gain, but also the hormonal impacts (some reduce the feeling of hunger, some induce it, etc). Thoughts?"

Ok, there really are two questions/issues here.

PART I

First, you ask about super foods. Super foods are regular foods that have even more health benefits than the average food. These include various fruits, veggies, nuts, teas, etc. These foods are supposedly good for you because they contain high levels of antioxidants, vitamins, minerals, etc. But guess what? All fruits and veggies contain antioxidants, vitamins and minerals and in varying and differing amounts. That is why we dietitians ask people to eat a wide variety of fresh produce in appropriate quantities (ie enough servings per day.) That way you will reap all the health benefits these foods have to offer in the form in which it was intended.

Calling one food or another a "super food" is a little bit silly. It often leads to the overeating of one particular food at the expense of the rest OR it leads scientists to try to extract the healthy properties from the food and putting into a pill or supplement form. This rarely if ever provides the same benefits derived from just simply eating the food as part of a varied and balanced diet.

It is true that some foods provide some additional health benefits than others. For example, cranberries are often recommended when a UTI is diagnosed. But often times, to get the promised effects, one would need to consume more than the recommended serving. It's never wise to consume too much of any one food. Even eating too many carrots can have adverse health effects!

So my advice would be to ignore the hype about super foods. I know it isn't sexy, but the adage of eating more fruits and vegetables and a balanced, varied diet is still your best bet.

PART II

Next, you ask about the calorie content of food affecting weight gain versus hormones. I'm assuming you are asking about leptin and ghrelin. Leptin suppresses food intake while ghrelin promotes the intake of food. Much is still unknown about these hormones and their role in energy balance in the body. But, basically, if they are functioning correctly, then leptin signals the brain to suppress the appetite and burn calories while ghrelin decreases hunger and fat burning, and these hormones are relatively balanced and proportionate and act accordingly to keep calories out matching the calories in. But, this may not be the case in the obese, for whom these hormones may be imbalanced, affecting the body's ability to lose weight or maintain a healthy weight.

If you really want to know more about these hormones I can break out my thesis...I wrote a good deal about them several years ago and examined the research on their potential effects in relation to processed foods, artificial sweeteners and other artificial additives/ingredients. But I doubt anyone really wants to read that. ;)

So instead, I would say not to worry about this, especially if you are not overweight. Until more is known, there are more important things to focus on when choosing a healthy diet or watching what you eat. But if you are overweight or know someone who is, please let this be a reminder that losing weight is a difficult and complicated endeavor. This is just one manner by which your body may be fighting your hard efforts. But don't lose heart! It is not a lost cause! Stay tuned for more tips, hints, and recipes to guide you on your path to weight loss or better health. If you would like to know more, you know where to find me. Remember, you are not alone and I am here to help.

I hope this answers your questions. Keep sending them my way!