INCREASING FRUITS AND VEGETABLES LEADS TO PERMANENT WEIGHT LOSS

 

Eating frequent fast food meals causes teens and young adults to gain more weight and face an increased risk of developing insulin resistance according to the results of a study funded by the National Heart, Lung, and Blood Institute (NHLBI) and published in the January 1, 2005 issue of The Lancet.

People are increasingly being warned against the ill effects of fast food and the potential damage they pose to the human health. The effects of fast food include nutritional deficiencies, obesity, increased cholesterol levels, cardiac problems and many other threatening heath hazards.

Fast food has a very high energy density. About 65 percent higher than a typical diet and twice as high as recommended a healthy diet which makes us eat more than we otherwise would. Energy density refers to the amount of calories an item of food contains in relation to its weight. Foods with a high energy density confuse the brain’s control systems for appetite, which are based solely on portion size.

We can list out 6 negative effects of eating fast food

1.      Fast food has a very high energy density. About 65 percent higher than a typical diet and twice as high as recommended healthy diets which makes us eat more than we otherwise would. Energy density refers to the amount of calories an item of food contains in relation to its weight. Foods with a high energy density confuse the brain's control systems for appetite, which are based solely on portion size.

 

2.      British researchers from the Medical Research Council Human Nutrition Center and the London School of Hygiene and Tropical Medicine have determined that repeated eating at McDonald's or KFC or Burger King, people are more likely to gain weight and become obese. This is because fast food not only contains many more calories than traditional food, but also is more likely to undermine normal appetite control systems.

3.      By eating a Big Mac and fries, the body consumes almost twice as many calories as you would if you ate the same weight of pasta and salad. Fast Food restaurants feed the obesity epidemic by getting people to eat many more calories than they need through persistent advertising.

4.      McDonald's, KFC, and Burger King menu items using nutritional data from the fast food restaurants' Web sites, found that when we eat high energy density foods, we don't reduce the portion size so we get a lot more calories than we need. Our current society possesses a weak innate ability to recognize foods with a high energy density. Food intake is assessed by the size of the portion, yet a fast food meal contains many more calories than a similar sized portion of a healthy meal. The conclusion is we are all being fooled into eating too much food.

5.      People get fat eating regular portion sizes, but since the food has a high energy density, people gain weight. In evolutionary terms, the human appetite was designed for low energy density foods. In other parts of the world where these foods are still the dietary staples, obesity is virtually non existent. Our bodies were never designed to cope with the high energy dense foods consumed in the West. That is a major reason why fast food in contributing to the major rise in obesity.

 

6.      Another fact is that fast food may speed up people's risk of clogged arteries that can lead to heart attacks. Researchers at the Veterans Administration Medical Center in San Francisco have demonstrated that a certain type of fat, called oxidized fat, can accelerate the buildup of plaque in arteries. And many types of fast food such as hamburgers, pizza and French fries are loaded with oxidized fat. The conclusion is fast food meals are high in saturated fat and low quality carbohydrates, white bread and lots of soda. Our bodies require fiber and more healthful types of fats. Fast food represents a dietary pattern that is the opposite of what is recommended for a healthy body.

How can we reduce this high weight?

Eat more fruits and vegetables to reach and maintain ideal weight

Consumer Reports National Research Center asked subscribers to their magazine about their lifetime weight history and their eating, dieting, and exercising habits. A total of 21,632 readers completed the survey which identified three key groups: people who were never overweight during their lives, people who were once overweight but have kept themselves at least ten percent lighter for the last three years, and people who were overweight and would like to lose but are still close to their heaviest weight. The always thin people made up 16% of the sample, and the successful losers were 15% of the sample. Failed dieters made up 42%, with the rest not fitting into any category.

The group that had always been thin included a tiny 3% who said they never exercised and ate whatever they wanted. The rest of the always thin group was a lot like those in the successful losers group. This statistic belies the notion that people who have always been thin have some sort of hereditary advantage.

An analysis of the data revealed six key behaviors shared by the always thin and successful losers groups. These behaviors were defined by Consumer Reports as correlating highly with a healthy body mass index (BMI). Leading the list was the eating of fruits and vegetables. 49% of the always thin and successful losers groups said they ate five or more servings a day of fruits and vegetables for at least five days out of a week.

What about fruits and vegetables allows people to achieve a healthy BMI? Fruits and vegetables are low in calories, high in volume, and high in critically important nutrients. They provide the feeling of satiety that goes with fullness. When the stomach is filled with high volume foods that are not high in calories, there is less room to pack in more calorie dense foods.

Fruits and vegetables help weight loss by reducing energy density

A recent study from the Department of Nutritional Sciences at Pennsylvania State University studied the relationship of energy density to dietary outcome. They found that lowering the energy density by increasing the volume without changing nutrient content can enhance satiety and reduce energy intake at a meal. Satiation was shown to be influenced by energy density when the portions of macronutrients were constant. Since people tend to eat a consistent weight of food, when the energy density of the food is reduced, energy intake is also reduced. The effects of considering energy density have been seen across broad ranges of adults as well as in children. Both population based studies and long term clinical trials have shown that reducing the energy density of the diet by the addition of fruits and vegetables was associated with substantial weight loss even when people were not told to restrict calories.

Substituting beans and lentils for meat is a great way to lower the energy density of a meal. The calories are about the same, but beans and lentils are high in fiber. Beans and lentils are more filling than meat because a quarter pound of beans has a greater volume than a quarter pound of meat.

Fruits and vegetables are nutrient packed

Eating fruits and vegetables can turn off cravings for other types of foods and short circuit the food addiction cycle, helping to provide a boost to weight loss efforts. Nature has built into each of us the desire to eat because eating provides the body with the nutrition to function and maintain itself. If people choose to eat foods that do not contain the nutrients needed, the body will continue to send the signal that more eating is needed. Fruits and vegetables are nutrition powerhouses containing the vitamins, minerals, enzymes, fiber, antioxidants and protein needed for good health and avoidance of disease. When they are eaten, the body is satisfied and the signal to continue eating is extinguished.

The average person in American eats a diet containing only 8% fruits and vegetables. This does not provide nearly enough nutrition to extinguish the signal to eat more. If the other 92% of food eaten consists of nutrient poor processed foods or anything claiming to be low carb or low fat, the signal to keep on eating remains strong. To get real impact on weight and health, intake of fruits and vegetables must be drastically increased. Fruits and vegetables should make up the largest single block of food in the diet, with other foods added in small amounts. People increasing their fruit and vegetable intake while lowering the intake of foods deficient in nutrients will begin to see a difference in their weight and their energy levels.

Choose fruits and vegetables by their color 

 

To gain full spectrum nutrition, eat a variety of colorful fruits and vegetables at every meal. Here are the superstars of nutrition in each color group:

Super greens: These vegetables should make up the foundation of your daily vegetable intake. Dark green leafy vegetables such as spinach, chard, turnip greens, mustard and collard greens, and deep green lettuces, are high in folate, a B vitamin that shows promising results in preventing heart disease. They are treasure chests of detoxifying chlorophyll. Broccoli and Brussels sprouts contain sulforaphane, a potent phytochemical found in all cruciferous vegetables that has been found able to detoxify carcinogens before they do damage to the body. Sulforaphane is also a potent antioxidant with a life in the body of up to three days, vastly surpassing many other antioxidants in staying power. Broccoli sprouts are the best source of supforaphane.

Super reds: Red fruits and vegetables are chocked full of lycopene, the carotenoid that offers high levels of protection against prostate cancer. Find lycopene in red bell peppers, watermelon, pink or red grapefruit, and tomatoes. Cooked tomatoes contain much greater levels of lycopene than tomatoes eaten raw. Red cabbage is full of vitamins and minerals. It is rich in Vitamins C and K, and has all the anti-cancer benefits of other cruciferous vegetables. And don't forget to include red beans. They are one of the best sources of molybdenum and are loaded with protein.

Super oranges: Orange fruits and vegetables are high in beta carotene, notable for its ability to prevent cancers of the lung, esophagus and stomach. They lower risk of heart disease and boost the immune system to keep infections away and make sure cancers don't get started. Carrots, sweet potatoes, mangos, pumpkins and oranges are the main representatives in this group. Each offers a unique profile of vitamins, minerals and antioxidants. Sweet potatoes are extremely rich in carotenoids and can be eaten by people allergic to nightshade alkaloids.

Super purples: Grapes, blueberries, prunes, and eggplant are the main representatives of the purples. They are known cancer fighters. The anthocyanins providing their distinctive color also give these foods the ability to ward off heart disease by preventing clot formation. Lutein, a carotenoid found in blueberries, reduces the risk of heart disease and stoke and guards against age-related macular degeneration. Prunes are packed with antioxidants. Antioxidants lead the fight against aging.

Super whites: Potatoes, white beans, cauliflower, mushrooms, bananas, onions and garlic are each unique in what they have to offer. Potatoes offer more potassium than just about any other food. Bananas provide energy boosting natural sugars along with Vitamins B6 and C. White beans offer lots of fiber and high quality protein along with a broad spectrum of minerals. Mushrooms are good vegetable source of Vitamin D. Onions and garlic are legendary for their ability to fight cancer, heart disease, and increase the overall antioxidant level of the body.

Super browns: This category is all about beans and lentils. These are foods with some of the highest levels of protein in the vegetable kingdom. Add some rice or corn and this protein is perfect for humans. Pintos and lentils are great sources of manganese, copper, phosphorus, magnesium, iron, potassium, and Vitamin B1. Their high fiber content keeps cholesterol levels right where they should be.

Reference – www.naturalnews.com

RICE - RICE BASED PRODUCTS

This article is the continuous article of last article. I mentioned about demand and important about the rice in last article. In this article, i like to share about the rice based products. Because the product is a major component of the agricultural sector in particular and the overall economy in general. Increasingly the rice sector is facing severe competition from grain imports such as wheat flour and this coupled with the fact that the majority of the rice is sold in the primary form without much processing makes the sector severely vulnerable.

In order to address this gap many research and development institutes are testing the viability of developing rice based products. There are lot of rice based products all over the world which contain the more nutritional value and consumer attraction than the other grain products. Specially in China, Japan and India which are the most developed countries in Asia processed lot of variety of rice based products to get more market value for rice products.

• Rice bran oil

Rice bran oil is a type of edible oil produced from the bran of rice grains, which is removed from the grain during processing. When it is used as a cooking oil, rice bran oil is considered to be a very healthy alternative to several other popular cooking oils because of the high levels of vitamins, minerals, amino acids, essential fatty acids, and antioxidants found in the oil. Rice bran oil has a somewhat nutty flavor that enhances the taste of a variety of foods, such as snack foods, fried foods, and crackers.

• Parboiled rice

Parboiled rice is a type of rice product that has been processed by soaking and steaming the rice grains under pressure and then drying the grains to harden and thicken the starch in the grain. This process creates stiffer rice kernels that are extra fluffy, do not stick together, and retain more of the original nutrients than regular varieties of white rice.

• Rice flakes

Rice flakes are produced from rice that has been parboiled and then rolled, flattened, and dried. The flakes come in different thicknesses depending on the amount of pressure used in the flattening process. The flakes are able to absorb a large volume of liquid when used in various dishes, so they absorb flavors quite well.

• Instant rice

Instant rice refers to rice grains that have been processed, precooked, and dried to make the rice shelf stable. Since instant rice is precooked, it requires only a few minutes of cooking time to rehydrate the grains. Nutrients are added to the rice kernels to replace the nutrients that are lost during processing.

• Enriched rice

Enriched rice refers to white rice that has been coated with the nutrients that were lost when the rice was initially processed. Iron, niacin, thiamin, and folic acid are among the nutrients that are coated onto the rice after processing. Even with this replacement of vitamins and protein, enriched rice is not as nutritious as whole-grain brown rice. When preparing enriched rice, the added nutrients can be retained if the rice is not rinsed either before cooking or afterward. It is also beneficial if the rice is not cooked in large quantities of water. The best results occur when the rice is cooked in the minimum amount of water that will be readily absorbed by the rice.

• Puffed rice

Puffed rice is produced from rice grains that are heated to a high temperature and placed under extreme pressure. When the pressure is reduced quickly, the grains expand to a volume that is several times larger than their original size. Puffed rice is most often used for ready-to-eat cereals and commercially prepared rice cakes.

• Rice bran

The outer layer of the rice grain are known as the bran. The bran layers are removed during processing. It is used as an ingredient in the production of cereals, food mixes, and vitamin concentrates. Loaded with fiber, rice bran is beneficial to digestion. Rice bran is available in many health food stores.

• Rice cereal

Rice is used to produce a variety of ready-to-eat breakfast cereals. When processed into cereal, the rice may be in the form of puffed rice, rice flakes, rice crisp, or rice biscuits. Cooked cereals are made with whole grain or granulated rice kernels. Cereals made from rice are also used as an ingredient in other dishes, such as desserts and puddings.

• Rice cakes

Commercially prepared rice cakes are made with puffed rice formed into a cake. The cakes are round, flat, and crispy, but they are not particularly flavorful. In order to provide a more tasty and appealing product, commercially prepared rice cakes and are often flavored with ingredients such as cheese, caramel, or cinnamon. Rice cakes are served as a snack or low-fat appetizer.

• Rice noodles

Rice noodles are made with a combination of rice flour and water and have a mild subtle flavor and a chewy texture. They are available in various sizes and shapes, ranging from the very fine, brittle vermicelli to noodles that are one-quarter inch in width, similar to fettuccine. Rice noodles can be deep-fat fried into crispy strands and used to complement salads, or they can be precooked and then boiled to become a main ingredient for a variety of noodle dishes. They can also be used to add body to various soups and stir-fried dishes.

• Prepared rice mixes

Commercially prepared rice mixes are a popular type of rice product that offer a convenient method for producing a flavorful rice dish using only a few easy steps. The product usually includes a packet of powdered ingredients that is used to add flavor to the rice. Although prepared rice mixes are tasty and provide convenience to the busy cooks.

• Rice milk

Rice milk is a liquid that is made from the cooking and blending of white or brown rice and water. It can also be made using rice flour. Since it is a nondairy product, it can be used as an alternative to milk for people who are lactose intolerant. It can also be used simply as a beverage, a flavoring agent, or as an ingredient in various recipes.

• Rice cheese

Rice cheese is simply a cheese substitute made primarily from rice combined with a small amount of milk protein (casein), food oils, and various seasonings. It is marketed as a lactose-free alternative to common milk-based cheeses. It is produced in flavors similar to traditional cheese, such as cheddar and mozzarella, but it also has a distinctive rice flavor. It has many of the same characteristics of traditional cheese, such as a smooth texture, a similar appearance, and properties that allow it to be melted, sliced, and shredded in a similar manner to dairy cheeses.

• Rice cream

Rice cream is a product similar to marshmallow cream except that it is produced from rice. Specifically, it is made from rice syrups, natural gums, and flavoring. When preparing sweets and baked goods, rice cream can be used the same as marshmallow cream, and since it is made from rice, it is gluten free.

• Rice wine

Rice wine is produced from fermented glutinous rice. It is a sweet wine that is low in alcohol content. Rice wine is an important ingredient in Asian cooking. It is used as an ingredient in various glazes, marinades, and sauces. 

• Sake

Sake is a type of Japanese wine that is made from fermented rice. It does not require aging like the wine produced from grapes. It has a slightly sweet taste and is a popular alcoholic beverage in Japan. Sake is often served warm when used as a beverage, and it is also used frequently as an ingredient in cooking and for marinating foods.

• Rice vinegar

Rice vinegar is a product that is made from rice wine. It is available in several varieties. White rice vinegar is available in sweetened or unsweetened varieties. Both have a very light flavor, which makes them a good choice for vinaigrettes. White rice vinegar is also popular in Japanese and Chinese cooking. Black rice vinegar has a more pronounced flavor than white rice vinegar, but it is still relatively mild. It is popular as a condiment or for use in soups. Red rice vinegar has a much spicier flavor than other rice vinegars, and it is often used as a flavoring agent or a dipping sauce.

• Rice syrup and rice malt

Rice syrup is a grain syrup and sweetener made from whole-grain rice that has been cultured and fermented with enzymes to break down the natural starches in the rice into complex carbohydrates, maltose, and glucose. As the rice grain is boiled and the liquid is removed, the remaining meal is processed into a syrup. 

Containing only half the sweetness of common sugar, rice syrup provides a mildly sweet butterscotch flavor for cookies, cakes, granola, pies, and puddings. When used in baking, rice syrup will generally create crisp baked goods with a harder texture. Some varieties of rice syrup are gluten free, using only rice, water, and enzymes for the production of the syrup. 

Rice syrup should be kept in a cool, dry area where it will keep for up to a year. It can be used as a substitute for white or brown sugar. Varieties of rice syrup include brown rice syrup, rice bran syrup, and rice malt.

RICE - TODAY AND TOMORROW

RICE FACTS
The average person in much of Asia eats rice two or three times a day. The average person in Sri Lanka eats 114 kg (2010) of rice each year; in Myanmar it is 195 kg of rice each year; in Lao PDR and Cambodia, it’s about 160 kg. Contrast this with the average European, who consumes 3 kg per year and the average American, who eats 7 kg.
Most rice is consumed in the country where it is produced. Only 5 percent of the world’s total is exported. Thailand ships the most: about 5 million tons a year. The United States is second with nearly 3 million tons, and Vietnam third, with 2 million tons.
Rice takes 5000 liters of water to produce one kilogram of rice. And more than 140,000 varieties of cultivated rice (the grass species Oryza sativa) are thought to exist, but no one really knows for sure. More than 90,000 samples of cultivated rice and wild species are stored in trust in the International Rice Genebank for use by researchers around the world. 
 IN ASIA

Today, most of us take rice for granted : it seems to miraculously rain from the sky into the markets and onto our tables. So far, thanks to the world’s dedicated rice researchers, farmers have succeeded in producing enough rice to outpace demand and keep the rice bowls full for most Asians. For more than half of humanity, rice is life. It is the grain that has shaped the cultures, diets, and economies of billions of people in Asia. For them, life without rice is simply unthinkable.
 Between now and 2020, 1.2 billion new rice consumers will be added in Asia. Feeding these people will require the greatest effort in the history of agriculture, rice production must be increased by one third from today’s 320 million tons to 420 million tons. Farmers will have to grow an extra 3.7 million tons every year, at the very time that rice land is decreasing and the remaining fields seem to be wearing out. 

Today, there is barely enough rice for everyone. And in some places, because of political and economic turmoil, there is not enough and people are going hungry. 

TODAY AND TOMORROW

Today, rice is the staple food for nearly 3 billion people more than 90 percent of whom are Asians. In much of Asia, rice provides 30-80 percent of the calories consumed by people. Today there is barely enough rice for everyone and in some places, not enough.
  By 2025, rice consumers will number a staggering 4.6 billion. In Asia, this translates into producing an extra 100 million tons of rice more than today’s 320 million tons to feed these people on less land and with less water. If rice supplies fail to keep pace with the growth in demand, prices will increase. Many will go hungry…or starve. 
HOW RICE RESEARCH CAN HELP
Rice researchers at the International Rice Research Institute (IRRI) in the Philippines and their partners around Asia are working overtime to create rice plants that can yield 20-25 percent more than today’s best high-yielding modern varieties. They have also developed hybrid rice for the tropics, which can produce 15-20 percent more rice. These new types of rice, combined with water-saving practices such as direct seeding, more efficient use of fertilizer, and other technologies, should enable rice production to outpace demand and keep Asians fed. 


thanks : asiarice.org