Nutrition FAQs for Eating at Home Healthily

We’re all eating in more often, and it raises some questions about what’s healthy and what isn’t. So TEAM’s own Elise Verdegan put together some questions and answers to help make healthy choices for your food and your body.

Why do carbs cause weight gain?

Excessive calories from any source are the main cause of weight gain no matter if it is in your carbohydrates, protein, or fat. Limited research notes that carbohydrate-rich foods may promote weight gain in those that are insulin resistant because it is thought that the body reacts to sugars and starches by over-producing insulin, causing too much carbohydrate to be stored. However, most individuals that are not insulin resistant do not gain weight on a “high-carb” diet unless it provides excess calories. Most individuals lose weight on a “low-carb” diet because it restricts calories.

Why are bread and potatoes fattening?

By themselves, they are not high in calories, roughly 135 calories are in a small white potato and 80 calories for an average slice of bread. When you add high-fat toppings, the calories add up. Consider 1 tablespoon of sour cream is 30 calories and about 100 calories for a tablespoon of butter, how many tablespoons do you top your potato or bread with?

Is eating a brownie at lunchtime better than at bedtime?

What you eat, not when you eat is the key issue. Weight gain from late-night snacking can be consuming more calories than you think you are when it is a regular habit or out of boredom and stress, and not because of hunger. Though, limited research suggests the body may store more calories as fat at night when cortisol levels tend to be somewhat higher but so far, the evidence is limited. Cortisol is a body hormone that may promote fat production. Also, your BMS slows down at night. The final conclusion is that eating before bed won’t make or break your weight gain unless you are consuming excess calories mindlessly.

Does drinking a glass of water before bed time help you lose weight?

Maybe, though it is not a magic weight-loss beverage, it does have zero calories. Whether it affects satiety (feelings of fullness) isn’t clear because body mechanisms for hunger and thirst are separate. However, if you do feel more full after drinking a glass of water, you might consume less calories. That said, foods with a high water content such as fruits, vegetables, and soups, may increase short-term satiety and lead to less calories consumed.

Does skipping meals jump start weight loss?

Weight loss is strictly about creating a calorie deficit, consuming fewer calories than you are using each day. That said, creating a calorie deficit that is too large can backfire. This is because our bodies are smarter than we are in that they are programmed for survival. Because of this, severely limiting calories can make your body think it is entering a famine and that it needs to do more with less calories. This means your body adapts and uses fewer calories to perform the same tasks.

Does taking a vitamin C supplement cure or protect against the common cold?

When taken regularly before getting a cold, vitamin C supplementation might shorten the length of a cold slightly and make its symptoms somewhat milder. For most people, scientific evidence doesn’t justify taking large doses of vitamin C regularly to boost immunity and lower chances of getting a cold and taking a vitamin C supplement after getting a cold doesn’t appear to be helpful. Research suggests benefits related to vitamin C supplementation may be the placebo effect.

Is High-Fructose Corn Syrup (HFCS) contributing to obesity?

A sugar is a sugar, the amount, not the type, of sugars may lead to weight gain. Calorie for calorie, HFCS contributes no more than other sugars do. Like sucrose (table sugar), HFCS delivers 4 calories per gram. Like sucrose, HFCS has almost equal parts fructose and glucose. When absorbed into the bloodstream, the metabolites of these sugars are indistinguishable. Flavor wise, HFCS is no sweeter than sucrose.

Despite controversy, there is no convincing scientific evidence that indicates HFCS is processed by the body differently than sucrose, that it increases body fat in a unique way or that it causes sugar cravings. The American Medical Association concluded that HFCS doesn’t appear to contribute to obesity any more than other caloric sweeteners. As an added sugar, HFCS provides calories and the more calories consumed in any source, the greater the influence on weight gain.

Is olive oil or butter healthier?

Because liquid oils are concentrated, and solid fats may contain small amounts of ingredients other than fat, oil generally contains slightly more fat and calories than equal amounts of solid fat. Per tablespoon, olive oil contains about 14 grams of fat and 120 calories as compared to butter with about 12 grams of fat and 100 calories. The difference is in the type of fatty acids each contains. Olive oil has a higher proportion of monounsaturated fatty acids, what we call our “healthy fats” and butter has a higher proportion if saturated fatty acids, our “unhealthy fats.” I often encourage the replacement of solid fats such as butter with liquid fats such as oil for their healthy fat content.

Is BMI a good tool for assessing body weight?

Body mass index (BMI) is only one indicator, however, it does not give the fully story of muscle tissue and body composition. For individual with more muscle mass, their BMI may be out of the “healthy range” even though their body fat isn’t excessive. A BMI in the “overweight” range isn’t cause for metabolic concern if the reason is due to increased muscle mass. It is a concern if the reason is too much body fat with other supporting factors such as lab values that support increased risk for health conditions.

Why doesn’t milk agree with me anymore?

Some older adults may have trouble digesting milk even though they never had a problem with it in their younger years. This is because with age, the small intestine may no longer produce as much lactase, the enzyme that digests the natural sugar found in milk and milk products, lactose.

If you find you have discomfort when drinking milk, you don’t necessarily need to give up dairy foods, given calcium is a nutrient we need in greater amounts after the age of 50. Try to drink milk in small amounts, and try items that are lactose-reduces, cheese or yogurt that may be better tolerated. Calcium and vitamin D fortified soymilk, yogurt and cheese can be other nutrient dense alternatives. Other foods that provide calcium include dark-green leafy vegetables and canned fish (salmon and sardines) with bones.