I canât believe itâs been a year since I compiled my last round-up, but itâs that time again! As a research junkie, I think this yearâs crop of studies in the areas of nutrition and weight management have been particularly fascinating.
Here are my top 10 picks for discoveries that have either broadened our knowledge, or shed new light on the best ways to stay nourished and lean.
Night shift workers burn fewer calories
This intriguing study found that shift workers burn fewer calories, which means that the amount of food needed to maintain weight becomes excessive, promoting weight gain. The lesson: if your job requires working when most people are sleeping, find ways to curb your calorie intake, or employ healthy habits to help regulate or suppress your appetite.
Gut bacteria play a major role in weight control
Number one on my list of the compelling revelations in 2014 is the handful of studies about the role of gut microorganisms in weight management. One study found that there is a relationship between body clock regulation, gut microbiota, and metabolism. When mice received gut bacteria from jet-lagged humans, they gained significant amounts of weight and had abnormally high blood sugar levels (yikes!). Another found that gut bacteria affect cravings, mood, and food choices. And a third concluded that the healthfulness of gut bacteria may play a role in metabolic syndrome risk.Â All of this research may lead to a future that involves personalized gut microbe testing, special diets specifically designed to alter these organisms, or tailored probiotic therapy. Stay tuned!
Coffee may help prevent obesity
If thereâs one thing my clients love, itâs hearing that a food they enjoy is actually beneficial. Two studies this year offered some good news about java. Animal researchÂ from researchers at the University of Georgia concluded that a compound in coffee called CGA allowed mice fed a fatty diet to not only stave off weight gain, but also maintain normal blood sugar levels and healthy livers. Another Spanish study, published in theÂ International Journal of Sport Nutrition and Exercise Metabolism, found that athletes who took in caffeine pre-exercise burned about 15% more calories for three hours post-exercise, compared to those who gulped down a placebo. For more about other potential health benefits of enjoying your morning cup of Joe, check out my post 6 Healthy Reasons to Keep Loving Coffee.
RELATED: Best and Worst Health News of 2014
Obesity tied to autoimmune diseases
Weâve heard plenty about the connection between obesity and chronic diseases, including type 2 diabetes, heart disease, and cancer. But research from Tel Aviv University concluded that obesity leads to a breakdown of the body's protective self-tolerance mechanisms, which results in a pro-inflammatory environment that may lead to or worsen autoimmune diseases, including Crohn's Disease and multiple sclerosis, or hinder their treatment. The silver lining: adequate vitamin D may help, both with immunity and weight control. Hereâs more about vitamin D, and 6 other nutrients to zero in on as you age.
In women, optimism affects diet quality
There arenât a lot of feel-good studies tied to weight management, but I loved the conclusion of this one from the Journal of the Academy of Nutrition and Dietetics. In postmenopausal women enrolled in the Womenâs Health Initiative, researchers found that those with higher levels of optimism made healthier choices, and had more success in making dietary changes over a one-year period. Those who scored better on the healthy eating index also had lower BMIs, smaller waist measurements, and fewer chronic health conditions. More proof that attitude is everything.
There's a new type of good fat
When scientists say theyâre blown away, itâs pretty big news. And that's just what researchers from Beth Israel Deaconess Medical Center declaredÂ when theyÂ uncoveredÂ a previously unidentified class of fat molecules that enhance blood sugar control, and may offer a promising avenue for the prevention and treatment of type 2 diabetes. Unlike omega-3 fatty acids, which are not made in mammals, these âgoodâ fats, called FAHFAs, are produced and broken down in the body. Feeding mice extra FAHFAs resulted in a rapid and dramatic drop in blood sugar. Scientists also looked at FAHFA levels in humans, and found they were 50 to 75% lower in those who were insulin resistant and at high risk for developing diabetes. The data suggest that changes in FAHFA levels may contribute to diabetes. Groundbreaking. Surely there will be more research to come in this area.
Produce is connected to happiness
I love getting my hands on any research related to happiness, so I was thrilled to find this study, which tied healthy food choices to mental health. Scientists at the University of Warwickâs Medical SchoolÂ found that five daily servings of produce may just keep the blues away. More than a third of subjects with high mental well-being consumed five or more daily servings of fruits and veggies. In contrast, happiness was high in less than 7% of those who ate less than one daily portion of produce. In another study in young adults, a higher fruit and veggie intake was tied to "flourishing," which includes greater happiness, creativity, curiosity, and positivity. For more about how eating well can bolster your mood, check out my post 5 Reasons to Eat Healthier Than Have Nothing to Do With Your Weight.
Umami may curb eating
A very foodie-forward study published in the American Journal of Clinical Nutrition found that umamiâalso known as the 5th tasteâboosts appetite but also increases post-meal satiety, which may help support weight control. Naturally found inÂ mushrooms, truffles, green tea, seaweed, and tomatoes, incorporating more of this this unique palate pleaser may help you naturally eat less overall. To give it a try, check out my tips on umami, which include suggestions for now to sneak it into healthy meals.
RELATED: 12 Foods That Control Your Appetite
"Fat shaming" causes weight GAIN, not loss
I think we all intuitively know this is true, yet weight bullying persists, even if it's self-directed. In this UK study, researchers found that over four years, those who reported weight discrimination gained weight, whereas those who didn't actually shed pounds. So if you tend to berate yourself, with a goal of weight loss motivation, stop. And for techniques that work check out my post 5 Dos and Donâts for Weight Loss Motivation.
Language stimulates the brain in the same way as food
This compelling study found that the reward region of the brain that drives us to eat (and also enjoy sex, gambling, drugs, and games) is stimulated by learning new words and their meanings. Interesting! I canât guarantee it will work, but when a craving strikes, try visiting a site like vocabulary.com to see if logging some lingo time will satisfy your fix.
Meet Cynthia Sass at the Health Total Wellness Weekend at Canyon Ranch in May 2015. For details, go to Health.com/TotalWellness.
Cynthia SassÂ is a nutritionist and registered dietitian with masterâs degrees in both nutrition science and public health. Frequently seen onÂ national TV, sheâs Healthâs contributing nutrition editor, and privately counselsÂ clientsÂ in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. Her latest New York Times best seller isÂ S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches. Connect with Cynthia onÂ Facebook,Â TwitterÂ andÂ Pinterest.