The Truth About Artificial Sweeteners

I came across some answers to common questions that we get all the time about artificial sweeteners (non-nutritive sweeteners) so I have re-posted it here:

WEIGHT
   
Q:   I’ve heard that low- and no-calorie beverages might cause weight gain. Is that true?
   
A:   There is no evidence to suggest eating or drinking products with low-calorie sweeteners affects body weight.1 In fact, drinking low- and no-calorie beverages may help overweight and obese individuals shed a few pounds, since they can help reduce calories.2 Among those who have achieved significant weight loss, drinking low- and no-calorie beverages is one of the habits that help them keep weight off.3
SAFETY
   
Q:   There’s information online suggesting diet beverages might cause health problems. Are low- and no-calorie beverages safe?
   
A:   Hundreds of studies have shown the safety of low- and no-calorie sweeteners used in beverages – as well as many foods – in the United States and worldwide.4 The U.S. Food and Drug Administration (FDA)5  and the European Food Safety Authority (EFSA)6 are just two of the many government agencies around the world that have examined and approved low- and no-calorie sweeteners for use in foods and beverages. In fact, EFSA just conducted one of the most comprehensive risk assessments of aspartame ever undertaken and released its opinion in December 20137, concluding that aspartame does not cause cancer, does not harm the brain or nervous system, does not affect behavior or cognitive function and can be used by pregnant women. Additionally, the Expert Committee on Food Additives, which is a joint group of scientific experts overseen by the World Health Organization’s and the United Nations’ (UN) Food and Agriculture Organization (FAO), has expressed its support for low-calorie sweeteners.8
APPETITE
   
Q:   I’ve heard that drinking low- and no-calorie beverages causes increased desire for sweet.  Is that true?
   
A:   Scientific research demonstrates that sugar substitutes do not cause increased desire for sweet, nor do they increase appetite.9,10,11 In the recent Choose Healthy Options Consciously Everyday study, researchers compared low- and no-calorie beverages with water and found that neither caused food cravings.12A scientific review of youth populations also found no evidence that low- and no-calorie sweeteners prompt snacking  or overeating at meals.13
MINDFUL EATING
   
Q:   Do low- and no-calorie sweeteners curb appetite?
   
A:   Low- and no-calorie sweeteners don’t suppress appetite, but they can help make low-calorie foods and beverages tastier, which makes it easier to follow a lower-calorie regimen. The federal government’s National Health and Nutrition Examination Survey found that those who eat a balanced diet are also likely to drink low and no-calorie beverages.14 Results from the government’s Continuing Survey of Food Intakes by Individuals and the Diet Health and Knowledge Survey reveal that people who consume low-calorie, sugar-free foods and beverages are more aware of what they eat, eat a more balanced diet and consume fewer daily calories.15
HEART DISEASE
   
Q:   Do diet sodas cause heart disease?
   
A:   Scientists tracked the health of 90,000 women for nearly a quarter of a century and found no tie between heart disease and drinking low- and no-calorie beverages.16 The study is called the Nurses’ Health Study and remains one of the largest and longest running research endeavors done on women’s health. On the other side of the aisle, a study done on almost 43,000 men, known as the Health Professionals Follow-Up Study, also found no link between heart disease risk and drinking low- and no-calorie beverages.17 Beyond this, the American Heart Association has granted their seal of approval for low- and no-calorie sweeteners after reviewing existing scientific evidence in 2012.18
REFERENCES

  1. Anderson GH, Foreyt J, Sigman-Grant M, Allison DB. The use of low-calorie sweeteners by adults: impact on weight management. The Journal of nutrition. 2012;142(6):1163S–9S. Available at:1.usa.gov/1oSBSMc. Accessed September 30, 2013.
  2. Raben A, Richelsen B. Artificial Sweeteners: A Place in the Field of Functional Foods? Focus on Obesity and Related Metabolic Disorders. Current Opinion in Clinical Nutrition and Metabolic Care. 2012;15(6):597–604. Available at: 1.usa.gov/1aqRooL. Accessed September 27, 2013.
  3. Phelan S, Lang W, Jordan D, Wing RR. Use of Artificial Sweeteners and Fat-Modified Foods in Weight Loss Maintainers and Always-Normal Weight Individuals. International Journal of Obesity. 2009;33(10):1183–90. Available at: 1.usa.gov/1mtEvp6. Accessed September 30, 2013.
  4. Kroger M, Meister K, Kava R. Low-Calorie Sweeteners and Other Sugar Substitutes: A Review of the Safety Issues. Comprehensive Reviews in Food Science and Food Safety. 2006;5(2):35–47. Available at:bit.ly/1cqG8gw. Accessed September 29, 2013.
  5. Food Additives & Ingredients – Food Additive Status List. The Food and Drug Administration, Center for Food Safety and Applied. 2013. Available at: 1.usa.gov/1fdVSGl. Accessed September 29, 2013.
  6. Nutrition EP on DP. Scientific Opinion on the Substantiation of Health Claims Related to Intense Sweeteners and Contribution to the Maintenance or Achievement of a Normal Body Weight, Reduction of Post-Prandial Glycaemic Responses, Maintenance. EFSA Journal. 2011;9(1924).
  7. Authority EFS. EFSA Press Release: EFSA completes full risk assessment on aspartame and concludes it is safe at current levels of exposure. European Union. 2013. Available at: http://www.efsa.europa.eu/en/press/news/131210.htm.
  8. Evaluations of the Joint FAO/WHO Expert Committee on Food Additives (JECFA). World Health Organization. 2013. Available at: bit.ly/1madLX9. Accessed September 29, 2013.
  9. Renwick AG, Molinary S V. Sweet-Taste Receptors, Low-Energy Sweeteners, Glucose Absorption and Insulin Release. The British Journal of Nutrition. 2010;104(10):1415–20. Available at: 1.usa.gov/1jHzdRD. Accessed September 29, 2013.
  10. Bellisle F, Drewnowski A, Anderson GH, Westerterp-Plantenga M, Martin CK. Sweetness, Satiation, and Satiety. The Journal of Nutrition. 2012;142(6):1149S–54S. Available at: 1.usa.gov/1h6UpPg. Accessed September 29, 2013.
  11. Mattes RD, Popkin BM. Nonnutritive Sweetener Consumption in Humans: Effects on Appetite and Food Intake and their Putative Mechanisms. The American Journal of Clinical Nutrition. 2009;89(1):1–14. Available at: bit.ly/McXhA4. Accessed September 30, 2013.
  12. Piernas C, Tate DF, Wang X, Popkin BM. Does Diet-Beverage Intake Affect Dietary Consumption Patterns? Results from the Choose Healthy Options Consciously Everyday (CHOICE) Randomized Clinical Trial. The American Journal of Clinical Nutrition. 2013;97(3):604–11. Available at: 1.usa.gov/1h6UxON. Accessed September 29, 2013.
  13. Brown RJ, de Banate MA, Rother KI. Artificial Sweeteners: a Systematic Review of Metabolic Effects in Youth. International journal of pediatric obesity: IJPO: an official journal of the International Association for the Study of Obesity. 2010;5(4):305–12. Available at: 1.usa.gov/1h6UDpz. Accessed September 29, 2013.
  14. Duffey KJ, Popkin BM. Adults with Healthier Dietary Patterns Have Healthier Beverage Patterns. The Journal of Nutrition. 2010;136(11):2901–7. Available at: 1.usa.gov/1h6UF0P. Accessed September 30, 2013.
  15. Sigman-Grant MJ, Hsieh G. Reported Use of Reduced-sugar Foods and Beverages Reflect High-Quality Diets. Journal of Food Science. 2005;70(1):S42–S46. Available at: bit.ly/1jcGZ6t. Accessed September 30, 2013.
  16. Fung TT, Malik V, Rexrode KM, Manson JE, Willett WC, Hu FB. Sweetened beverage consumption and risk of coronary heart disease in women. The American journal of clinical nutrition. 2009;89(4):1037–42. Available at: 1.usa.gov/1ghTX03. Accessed January 24, 2014.
  17. De Koning L, Malik VS, Kellogg MD, Rimm EB, Willett WC, Hu FB. Sweetened beverage consumption, incident coronary heart disease, and biomarkers of risk in men. Circulation. 2012;125(14):1735–41, S1. Available at: 1.usa.gov/MAzwTo. Accessed January 20, 2014.
  18. Gardner C, Wylie-Rosett J, Gidding SS, et al. Nonnutritive Sweeteners: Current Use and Health Perspectives: A Scientific Statement from the American Heart Association and the American Diabetes Association. Diabetes care. 2012;35(8):1798–808. Available at: 1.usa.gov/1ghU3Vt. Accessed September 27, 2013.
You are receiving this message as an attendee of Setting the Record Straight: Making Sense of the Data on Low- and No-Calorie Sweeteners in Weight Management, which took place during Obesity Week 2013 on November 14, 2013 in Atlanta, GA.
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Doctor’s Don’t Understand Obesity!

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I was one of those doctors.  No one ever taught me about the disease of obesity….Yes I said the disease of “obesity”.  The only thing I was taught in medical school at one of the most well-known schools in America was that obesity is a disease of  “will power.”  Just push away from the table.  Well, how times have changed.  Those physicians in the know, now recognize that obesity is truly a disease and unlike most medical problems, obesity affects every area of the body.  So the single biggest thing a person can do for their overall health is to….”lose weight.”   Here in lies the rub.  How do we as physicians really help our patients.  Lets face it,  some people will never change, or don’t want to change or don’t see the urgency to change.   What ever the reason, most health care providers can’t make this happen.  Most physicians are forced to see their patients is such a compressed and hurried manner that addressing the needs of the obese patient will never be met.  This is why there is an urgent need for specialty trained healthcare providers that take an interest in the management of the disease of obesity.

read the article

Live Healthy MD, Specializing in the Management of Obesity

http://www.livehealthymd.com

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Why do I feel Tired after loosing so much weight?

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We always stress with our patients the importance of regular follow-up after WLS.  The reasons are numerous such as staying on track, avoiding weight gain, intervention if maladaptive behaviours start to creep in.  Another and important reason is to routinely check labs and look for any deficiencies.  The most common long-term deficiencies that we see in our patients is iron and B12.  These vitamins are necessary in the production of red blood cells so deficiencies lead to anemia that has the clinical symptoms of weakness, fatigue and feeling cold.

read the article 

Dear Doctor, I’ve had gastric bypass and feel very tired and weak. Do I just need more vitamins?

complaint of fatigue is incredibly common in medicine, and with so many possible causes, it can be a challenge sometimes to sort out the one thing that is the primary cause in any patient. Because bariatric surgery is not always well-understood in primary care medicine, and because it is a major life-changing procedure, doctors and patients alike often assume that anything that arises after bariatric surgery must be related to the procedure somehow.

In truth, underlying causes of conditions are generally the same after bariatric surgery as they are in people who have never had bariatric surgery. While nutritional causes may become more common due to new risks (like low-intake and malabsorption), it is still important to consider all the possible causes including things like poor sleep (including that caused by disorders like sleep apnea), stress, depression, low thyroid and more.

This said, I have now stated that nutritional causes of fatigue may become more common after bariatric surgery, so let’s review a few of these:

Iron Deficiency
When iron becomes too low, you don’t make enough of a substance called hemoglobin that carries oxygen to your lungs, and the rest of the cells of your body. You also make fewer red blood cells. When these changes happen, common symptoms are fatigue, weakness and shortness of breath.

B12 Deficiency
Vitamin B12 is also involved in making hemoglobin, so similar to iron, low levels result in poor delivery of oxygen around the body. It also plays several important roles in the nervous system, contributing to the production of dopamine, norepinepherine and serotonin. So when B12 is low, you may feel fatigue, but you can also feel depressed – and depression can also cause fatigue.

B1 (Thiamine) Deficiency
Your body uses B1 to make energy from carbohydrates you eat into energy for your cells. It also uses it to make ATP (adenosine triphosphate), a molecule used by every cell in your body for energy. So if you lack B1, you lack the ability to make energy and that can really make you fatigued. You may also be irritable, depressed, suffer memory loss or confusion, and have neuropathy, nausea and vomiting.

In addition to these key nutrients, many others are known to cause or contribute to fatigue if they are low or deficient. So ultimately, if you are struggling with feeling tired and weak, it’s really best to talk to your doctor to try to sort out the cause. If you just take more vitamins hoping that will make you feel better – you may or may not be addressing the problem, and you put yourself at risk of getting worse. The good news is that most cases of fatigue are treatable when we find the cause – so the faster you do, the faster you will get to feeling better.

About the Author:
Jacqueline Jacques, ND, is a naturopathic doctor with more than a decade of expertise in medical nutrition. She is the Chief Science Officer for Bariatric Advantage (a Division of Metagenics, Inc) a company dedicated to providing the best of nutritional care to weight-loss surgery patients. Her greatest love is empowering patients to better their own health. Dr. Jacques is a member of the OAC National Board of Directors.

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Sweets are addictive as cocaine!

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Over the years I have noticed that there are patients that are truly carboholics.  Just like other substance abuse problems such as alcohol and narcotics, concentrated sweets can be and equally difficult habit to kick.  Although we have known these through our observations of our patients’ eating behaviour, we never had the proof.  Recent scientific evidence seems to prove the case.  See the link below and read more.

Live Healthy MD.  Medical and Surgical Weight Loss in Augusta GA

http://www.livehealthymd.com

http://www.latimes.com/food/dailydish/la-dd-oreo-cookies-addictive-cocaine

Oreos as addictive as cocaine: How to kick your addiction

It should come as no surprise to anyone that Oreo cookies were found to be as addictive as cocaine in a recent study. Our bodies are wired to like sugary, fatty foods, but it’s not a habit that can’t be kicked, according to New York City Dr. Timothy Morley, whose work includes helping women use nutrition to regulate hormone health.

“The first step in curing a sugar or fat addiction is, like with any addiction, realize you have it,” said Morley. “This is difficult because we don’t generally think of food as being biologically addictive like a drug, but it can be.”

A research team at Connecticut College in New London conducted an experiment on rats using a maze with rice cakes on one side and Oreos on the other. The rats were observed on both sides of the maze.

“Just like humans, rats don’t seem to get much pleasure out of eating rice cakes,” Joseph Schroeder, who led the research team, told UPI.com.

The experiment results were compared with previous tests done on rats that were given shots of morphine or cocaine on one side of a maze and shots of saline on the other. The Oreo study showed that the rats eating the Oreos spent as much time on that side of the maze as those given the drugs.

The researchers also studied the pleasure center of the rats’ brains and found that the Oreos activated more neurons than cocaine or morphine.

“Our research supports the theory that high-fat/high-sugar foods stimulate the brain in the same way that drugs do,” Schroeder told the Connecticut College News. “It may explain why some people can’t resist these foods despite the fact that they know they are bad for them.”

Morley believes that learning other ways to activate the pleasure centers is key in overcoming addiction to foods. He also recommends controlling the amount you eat and practicing portion control, educating yourself regarding good vs. bad foods and eliminating soda, high fructose corn syrup and sweeteners that can cause people to binge eat more often.

And according to the study, rats, just like many humans, like to eat the creamy filling first.  So the next time you get a mad craving to eat an entire bag of Oreos in one sitting, just blame it on your brain chemistry.

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Yes, I’m A Dietitian and This is What I Believe

Among my peers, I would be considered “non-tradititional” in my professional practice. When you know what works, you have to do what works. I am also very fortunate to work with a group of physicians that is also “non-traditional” in their practice and thinking. Instead of non-traditional, I prefer to think we are just ahead of the game. The days of low fat diets are long gone. They don’t work. The population of the United States has progressively gotten fatter since the late 1970′s when low fat diets became the thing to do. So throw out all your low fat mayo, salad dressings and margarines. Quit buying all that bread, rice and pasta. Sit down with a nice steak or a few eggs and some bacon and read the article below.

13 Nutrition Lies That Made The World Sick And Fat

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Is Too Much A Good Thing?

The following is a post by Dr. Warren Karp from Facebook.  It is an excellent explanation on why taking the recommended amount of vitamins is what our bodies need and that more is not necessarily better.

 

A nursing student asked me a very interesting question yesterday during my videoconferencing lecture from Augusta to Athens and I’d like to comment on it a bit more because it is a common source of confusion when it comes to nutrition and diet. I had just finished explaining how supplementing with extra Vitamin C has no relationship to the frequency or severity of colds and has a small, but clinically non-significant effect on a cold’s duration….6.9 days vs 7. I also remarked that taking Vitamin C supplements does not increase one’s immunity, a common misconception that is encouraged by quack advertising. A student asked, “But Dr. Karp, we just learned that Vitamin C is necessary for the normal functioning of the immune system, so how can you state that?”

 Well, this is the heart of the matter. Vitamins are MICROnutrients…most of the time, they are needed as biological catalysts in metabolic reactions. They are needed in micro quantities and regenerated at the end of the reaction…that is what a catalyst is…it is needed for a reaction to occur, but it is not used up in the reaction. Usually, it functions to change the energy pathway of a reaction, thereby making the reaction possible at the biological conditions of pH, temperature (37o C), etc.

 When you ingest a vitamin, there is NOT a dose-response after a certain, adequate level. This means that, for example, you need a very small amount of Vitamin C to perform its biological functions in the body…and, after that level is reached, extra vitamin C does not result in super-immunity…much of it is merely excreted from the body. So, I would say that pushing this false idea is a common marketing gimmick to get people to buy a supplement…here are some examples…

 Yes, it is true that many signs of vitamin deficiencies are characterized by skin dryness, skin discolorations, etc….HOWEVER, once you reach the very small levels of vitamins you need, a normal, healthy person will not see any benefit to their skin or hair by taking extra vitamins….

 Yes, it is true that some vitamin deficiencies are associated with hair loss….but it is NOT true that a normal healthy person can avoid or treat baldness with vitamin supplementation.

 This principle even applies to macronutrients, like protein. Protein is not a cofactor, but rather is critical for our metabolic function and our structure. There is not a true storage form of protein in the body, like there is with fat (adipose tissue) and carbohydrates (liver and muscle glycogen). Excess dietary protein is catabolized and excreted. Yes, it is true that protein undernutrition will lead to muscle wasting, however it is NOT true that a normal, healthy person can increase his or her muscle mass or strength by ingesting whey powders or other protein bars, supplements, etc….

 I could go on for quite a long time, but I won’t. So, the bottom line is that although a vitamin may function in a biological system as a catalyst, there is NOT a dose-response relationship between the vitamin and any biological action after an adequate (usually, micro, sometimes, milligram) amount of it is ingested.

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Heart Disease is Due to Inflammation, NOT your cholesterol…

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Recent evidence is turning the old idea that hardening of the arteries is due to fatty diet and elevated cholesterol.  We are discovering that this is probably wrong.  Physicians are learning that athlerosclerosis is due to “inflammation” and that obesity is one of the biggest causes of inflammation in the body.

For more information read the following article

Dr. Mike Blaney, MD

Live Healthy MD

weightloss surgery in Augusta Ga

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Tips for Avoiding Head Hunger

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Thanks to the work of our Live Healthy MD nutritionists, Bryn and Trish, they have put together a great discussion of head hunger.  You can download the word document below or continue to read their discussion….Live Healthy MD

Head Hunger Handout Support Group

How to Navigate Around Head Hunger

Many of us confuse head hunger with physical hunger.  When you can identify the difference between the two and your personal environmental triggers, your weight loss will be much easier to manage. Once you are aware of your own triggers, you can cope with your head hunger more effectively and successfully!Emotional eating is eating for reasons other than hunger like stress, anger, confusion, disappointment, depression, or feeling overwhelmed.  People emotionally eat to comfort, avoid feelings, or experience certain emotions.  Instead of the physical symptom of hunger initiating the eating, an emotion triggers the eating.

While the occasional emotional eating episode may appear harmless, it can escalate into something more serious and challenging to control.  When eating becomes your only coping strategy to deal with emotions, you can create unhealthy habits and there can be a more deep-rooted issued that needs to be addressed.

How to Tell the Difference

1. Emotional hunger comes on suddenly; physical hunger occurs gradually.

2. When you are eating to fill a void that isn’t related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you’re open to options.

3. Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait.

4. Even when you are full, if you’re eating to satisfy an emotional need, you’re more likely to keep eating. When you’re eating because you’re hungry, you’re more likely to stop when you’re full.

5. Emotional eating can leave behind feelings of guilt; eating when you are physically hungry does not.

Managing Emotional Eating: Be sensible

Here are a few tips to help you deal with emotional eating:
•   Recognize emotional eating and learn what triggers this behavior in you.
•   Make a list of things to do when you get the urge to eat and you’re not hungry, and carry it with you. When you feel overwhelmed, you can put off that desire by doing another enjoyable activity.
•   Try taking a walk, calling a friend, playing cards, cleaning your room, doing laundry, or something productive to take your mind off the craving — even taking a nap.
•   When you do get the urge to eat when you’re not hungry, find a comfort food that’s healthy instead of junk food. Comfort foods don’t need to be unhealthy.
•   For some, leaving comfort foods behind when they’re dieting can be emotionally difficult. The key is moderation, not elimination.  Try dividing comfort foods into smaller portions. For instance, if you have a large bag of chips, divide it into smaller containers or baggies and the temptation to eat more than one serving can be avoided.
•   When it comes to comfort foods that aren’t always healthy, like fattening desserts, realize that your memory of a food peaks after about four bites.  When you only have those four bites, a week later you’ll recall it as a good experience compared to a negative experience if you polished off the whole thing. So have a few bites of cheesecake, then call it quits, and you’ll get equal the pleasure with lower cost to your waistline.

It’s important not to beat yourself up for having a treat. If your going to eat a treat give thanks and gratitude and say “ Hey, I’m giving myself a treat, it’s ok.”  It’s more harmful to eat out of emotional fulfillment than to just have a treat now and again with gratitude.

Food and Feelings

Emotions are common triggers for eating. People sometimes eat to cope with stress, distract themselves from difficult emotions or stuff down feelings they don’t know how to express in a healthier manner.

However, boredom, anger, anxiety, loneliness, stress and other feelings are a natural part of our lives, and eating won’t make them go away. In fact, eating in response to these feelings disconnects you from important information about what you need. For example, “I want brownies” might really indicate that “I want comfort,” “I need a reward,” “I wish I had a friend to talk to” or “I wish I could tell you how I really feel.”

The food you eat to deal with feelings comes with strings attached—weight gain and regret. But more importantly, it denies you the opportunity to discover and satisfy your true needs. Since eating cannot meet your emotional needs, those unmet needs trigger overeating again and again.

The way to break out of this pattern is to stop judging yourself when you overeat and instead try to figure out what you needed that drove you to eat when you weren’t physically hungry. Examining your current eating behavior can be a powerful source of information about your inner self and your true needs and wants. Once you have identified the emotions that triggered the urge to eat, seek ways to comfort, nurture, calm and distract yourself without turning to food.

Remember that emotional eating is something that most people do when they’re bored, happy, or sad. It might be a bag of chips or ice cream, but whatever the food choice, learning how to control it and using moderation are key.

 

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Protein Explained

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Thanks to the work of Trish Fine, our Live Healthy MD nutritionist, she has put together a quick reference about protein and where it comes from.

 

Protein Goal: 60-80 grams per day

¼ cup protein= ~10 grams protein

½ cup protein= ~20 grams protein

¾ cup protein= ~30 grams protein

1 cup protein= ~40 grams protein

Liquid Diet: 

0-2 weeks post op: 3 shakes           TOTAL  = 60+ g

 

Soft Diet:

2-6 weeks post op: 5-6 meals of ¼ cup      = 50-60 g

1 protein shake= 20+ g

TOTAL = 70-80+g

Regular Diet:

6 weeks-6 months: 3-4 meals of ¼ – ½ cup= 30-80 g

1 protein shake= 20+ g

TOTAL = 50-100+g

6 months-1 year:   3 meal of ½ cup+             = 60+ g

1 protein shake (If needed only!)         = 20+g

TOTAL= 80 + g

After 1 year:    3 meals of ½- ¾ cup= TOTAL= 60-90g

No protein shake needed

Protein 101

The Basics

 

What is Protein?

Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.

 

What are the types of protein?

Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can’t be made by our bodies, so these are known as essential amino acids. It’s essential that our diet provide these.

In the diet, protein sources are labeled according to how many of the essential amino acids they provide:

•A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.

•An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids.

 

Why do we need Protein every day?

We have a tremendous capacity to store fat in fat cells and a very limited capacity to store glucose (as glycogen in our muscles and liver) but unfortunately, we have no way to store amino acids (protein)because we must either use them to synthesize proteins, burn them for energy, convert them to glucose, or (very rarely, and if all else fails) excrete them.

 

Therefore, humans have a daily requirement for each one of the amino acids necessary to life, in the quantities required by whatever proteins the trillions of cells in our bodies are making (minus our ability to synthesize some of them).

 

Protein Shakes

The best choice for a protein shake would be one with a complete protein. The most common type available is whey protein. Whey protein is a milk protein that comes in many different forms (isolate, concentrate, blend). The difference in the forms is in the purity, quality and absorption of the protein. These differences affect the price and taste of the products but are generally insignificant in affecting the protein status in someone drinking the shake.

 

What do we want you to eat?

High quality protein foods, a.k.a. dense foods. Beef, chicken, pork, fish, turkey, eggs, cheese, game. If it runs, walks, swims, crawls, flies, slithers, is a mother or has a mother you can eat it.

 

Live Healthy MD

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Follow Us on Facebook and Twitter

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Our nutrition staff will be posting on this site frequently.  You can also join our private Facebook page by sending a friend request to Bryn Hamilton or Trish Riley Fine and ask to be added to the Live Healthy MD Support Group Facebook page.  You can also follow us on Twitter.  At all of these sites we will be posting frequent tips and answering common questions that weight loss surgery patients in the Augusta area have regarding their procedures.

We also invite you to check out our website at Live Healthy MD.

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