A new study (1,2) has suggested that protein, not sugar, stimulates cells keeping us thin and awake.  I have written previously about the fact that sugar and foods that release their sugar quickly into the blood stream (high glycaemic index, or GI, foods) are deleterious for our health and waistlines and can lead to an increase in blood fats as well as blood sugar levels so I am unsurprised by this study as it backs up much of what has been previously written about the benefits of protein over sugar. A press release from the University of Cambridge (1) says: A new study has found that protein and not sugar activates the cells responsible for keeping us awake and burning calories. The research, published in the November issue of the scientific journal Neuron, has implications for understanding obesity and sleep disorders. Wakefulness and energy expenditure rely on “orexin cells”, which secrete a stimulant called orexin/hypocretin in the brain. Reduced activity in these unique cells results in narcolepsy and has been linked to weight gain.  Scientists at the University of Cambridge compared actions of different nutrients on orexin cells. They found that amino acids – nutrients found in proteins such as egg whites – stimulate orexin neurons much more than other nutrients. “Sleep patterns, health, and body weight are intertwined. Shift work, as well as poor diet, can lead to obesity,” said lead researcher Dr Denis Burdakov of the Department of Pharmacology and Institute of Metabolic Science. “Electrical impulses emitted by….

In a past post I wrote about how omega 3 fats and blood sugar levels can influence cravings and appetite.  In the post I mentioned the need to keep blood sugar (blood glucose) levels balanced.  Keeping blood sugar levels stable can also help with mood and anxiety.  A good way to do this is via looking at what you eat.  Eating three meals a day with some small snacks in between can be helpful.  It is important to eat protein with each meal and include it in the snack snack, this will help with blood sugar and will also help with neurotransmitter (feel good chemicals) production in the brain.  Eggs, beans/pulses, unprocessed meat/fish, nuts/seeds are all good sources of high quality protein.  It is also important to try and minimise processed/refined foods to help blood sugar balance – cut down on white breads/pasta, sugars etc.  Opt for wholegrains and base your meals around a portion of protein and then plenty of vegetables, pulses/beans, leafy greens, fruit – up to three pieces of fruit a day, fruit can be sugary but you can opt for berries, apples and oranges which contain less fruit sugar.  Tropical fruits release their sugar rapidly so it may be best to avoid these.  In the post mentioned above I cover Glycaemic Index (or GI) a way of classifying foods depending on how quickly they release their sugar.  Oily fish such as salmon, trout, mackerel, sardines are excellent to provide omega 3 – I would advise eating….

Nuts and seeds feature daily in my eating.  They are a delicious food that some people tend to avoid, thinking they are fatty and full of calories and hence not suitable for those wanting to lose or maintain weight.  Nuts are a healthy natural food and we could all do well from eating a regular handful of unsalted nuts.   Nuts are packed with nutrients, fibre and healthy fats. Numerous studies suggest that people who regularly consume nuts (around 30g per day) are slimmer than those who do not. Nuts also make a great snack, they help dampen the appetite and prevent later overeating.  The fat in nuts is mainly monounsaturated fat, the same as olive oil, which appears to reduce risk of heart disease. Nuts are also rich in vitamin E, magnesium, potassium and fibre – all of these nutrients are great for heart health. Brazil nuts are also very high in selenium which is linked to a reduced risk of cancer and walnuts contain omega 3 fatty acids which have many health properties.   A review study (1) summarised the available evidence on nuts and body weight and weight loss. The authors write “There are claims that energy-dense foods are especially problematic for weight loss and maintenance. Nuts are among the most energy-dense foods consumed, yet the literature consistently documents little impact of their ingestion on body weight” Nuts seem to satisfy the appetite, they make us feel full and may therefore prevent us overeating on other, less nutritious….