Leading Nutritional Scientist: Seed Oils Are Not Bad For You! Eating This Twice A Day Will Help Menopause! The Alarming Link Between Chewing & Belly Fat!
In this episode of The Diary Of A CEO, nutritional scientist Sarah Berry shares insights into the impact of food processing and eating behaviors on nutrition and metabolism. Berry explains how techniques like grinding and pasteurization alter the body's ability to absorb nutrients from foods. She also discusses how factors like chewing rate and late-night eating affect feelings of fullness and metabolic processes.
Berry also covers how hormonal changes during menopause influence metabolism, body composition, and disease risk factors. While maintaining a healthy diet may help reduce certain symptoms, she notes the challenges and importance of a diverse, high-fiber diet during this transition period.
This is a preview of the Shortform summary of the Jan 27, 2025 episode of the The Diary Of A CEO with Steven Bartlett
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1-Page Summary
Effects of Food Matrix and Processing on Nutrition and Metabolism
Sarah Berry discusses how food processing techniques like grinding, pasteurization, and extrusion alter the structure of foods, impacting nutrient absorption and metabolism. For example, Berry notes the body processes the original food matrix of nuts differently than processed forms, absorbing fewer calories. Processing also affects the rate of nutrient absorption, as with ground versus whole oats.
Berry argues that engineered processed foods enable faster consumption before satiety signals activate. Her research shows people feel less full after consuming pureed versus whole apples. These highly palatable, refined foods are absorbed higher in the digestive tract, reducing feelings of fullness.
Eating Behaviors' Impact on Hunger, Satiety, and Metabolism
Chewing More Reduces Calorie Intake
Berry's findings reveal that chewing food more thoroughly, about 40 times instead of the standard 15, can increase feelings of fullness and reduce calorie intake by around 15% due to the delayed release of hunger hormones.
Eating Timing Affects Metabolism
Late-night eating, even with healthy snacks, is associated with increased abdominal fat, inflammation, and unfavorable blood lipid changes according to Berry. She explains this is likely because eating out of sync with the body's circadian rhythms disturbs metabolic processes.
Diet and Hormonal Changes in Menopause
Berry emphasizes that hormonal fluctuations during perimenopause and menopause significantly impact metabolism, body composition, and disease risk factors like abdominal obesity, higher LDL cholesterol, and dysregulated blood pressure. Common symptoms include brain fog, anxiety, and memory issues rather than just hot flashes.
While healthy diets may help reduce certain symptoms, Berry notes maintaining healthy eating is challenging during menopause due to factors like poor sleep, stress, and lack of motivation. Research suggests a diverse, high-fiber, plant-rich diet akin to a Mediterranean diet may provide symptom relief, but further study is needed.
1-Page Summary
Additional Materials
Clarifications
- The impact of the food matrix on nutrient absorption relates to how the structure of food, influenced by processing methods like grinding or pasteurization, can affect how nutrients are absorbed by the body. For example, processing nuts changes how the body processes them, leading to differences in calorie absorption. The form in which food is consumed, such as whole versus processed, can influence the rate and efficiency of nutrient absorption in the body. This can ultimately impact factors like satiety, metabolism, and overall nutritional benefits derived from the food consumed.
- Food processing techniques like grinding, pasteurization, and extrusion can alter the structure of foods, affecting how nutrients are absorbed by the body. For example, processing can impact the rate at which nutrients are released and absorbed, potentially influencing how full or satisfied a person feels after eating. This can lead to differences in calorie absorption and metabolism between processed and whole foods.
- Food processing can impact satiety signals by altering the structure of foods, affecting how quickly nutrients are absorbed in the body. Engineered processed foods can be absorbed higher in the digestive tract, leading to reduced feelings of fullness compared to whole foods. This can result in faster consumption before the brain receives signals of fullness, potentially contributing to overeating. The changes in food matrix and processing techniques can influence how our bodies respond to food, influencing satiety levels and overall calorie intake.
- Chewing food more thoroughly, around 40 times compared to the standard 15, can increase feelings of fullness and reduce calorie intake by about 15% due to the delayed release of hunger hormones. This prolonged chewing process allows for better breakdown of food particles, aiding in digestion and nutrient absorption. The act of chewing triggers signals to the brain that help regulate appetite and satiety, influencing overall calorie consumption. By taking more time to chew food, individuals may feel more satisfied with smaller portions, potentially leading to reduced calorie intake over a meal or a day.
- Eating timing can impact metabolism due to the body's circadian rhythms. Late-night eating, even with healthy snacks, can lead to unfavorable changes in body composition and blood lipid levels. This disruption may contribute to increased abdominal fat and inflammation. Eating out of sync with the body's internal clock can disturb metabolic processes, affecting how the body stores and processes nutrients.
- During menopause, hormonal fluctuations, particularly a decline in estrogen levels, can impact metabolism by potentially leading to weight gain, especially around the abdomen. These changes can also affect cholesterol levels, blood pressure regulation, and increase the risk of conditions like abdominal obesity and cardiovascular disease. Menopausal symptoms extend beyond hot flashes and can include cognitive issues like brain fog, anxiety, and memory problems. Maintaining a healthy diet and lifestyle during menopause is crucial to managing these symptoms and reducing the risk of associated health issues.
- During menopause, symptoms can extend beyond hot flashes to include issues like brain fog, anxiety, and memory problems. These symptoms are often overlooked but can significantly impact a woman's quality of life during this transitional phase. Managing these symptoms may require a holistic approach that considers both physical and emotional well-being. Maintaining a healthy lifestyle, including a balanced diet and regular exercise, can help alleviate some of these menopausal symptoms.
- During menopause, maintaining healthy eating can be challenging due to factors like hormonal fluctuations impacting metabolism, body composition changes leading to abdominal obesity, and increased risk factors for diseases like high LDL cholesterol and dysregulated blood pressure. Common symptoms such as brain fog, anxiety, and memory issues can also affect dietary choices. Additionally, issues like poor sleep, stress, and lack of motivation during menopause can make it harder to stick to a healthy eating plan. Research suggests that a diverse, high-fiber, plant-rich diet similar to the Mediterranean diet may help alleviate symptoms, but further investigation is necessary.
Counterarguments
- While food processing can affect nutrient absorption and metabolism, it can also enhance food safety, extend shelf life, and improve food accessibility, which are important factors in global nutrition.
- The calorie absorption from nuts may vary, but processed forms can also offer convenience and potentially increase nutrient intake for individuals who might not consume whole nuts.
- The impact of food processing on the rate of nutrient absorption might not always be negative; in some cases, such as with fortified or enriched foods, processing can increase the availability of certain nutrients.
- Engineered processed foods may lead to faster consumption and reduced satiety, but they can also be formulated to include dietary fibers and other satiety-promoting ingredients to counteract this effect.
- Feeling less full after consuming pureed versus whole apples might be true, but purees can be beneficial for individuals with chewing or swallowing difficulties, ensuring they receive adequate nutrition.
- The recommendation to chew food more thoroughly is sound, but it may not be practical or necessary for everyone, and some individuals may not experience a significant reduction in calorie intake.
- The association between late-night eating and negative health outcomes may not account for individual variability in metabolism and lifestyle, and some studies suggest that total caloric intake is more important than timing.
- Hormonal changes during menopause do impact metabolism and body composition, but lifestyle factors and individual differences can also play a significant role in these changes.
- While a diverse, high-fiber, plant-rich diet may provide symptom relief during menopause, individual dietary needs and preferences should be considered, and what works for one person may not work for another.
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Effects of Food Matrix and Processing on Nutrition and Metabolism
Sarah Berry spotlights the ways in which food processing affects nutrition and metabolism, emphasizing the complexity of how the structure and composition of food—the "food matrix"—impacts the body's response to nutrients.
"Food Matrix" Refers To the Structure and Composition of Food, Affecting Body Metabolism and Response
Food Processing Techniques Alter Nutrient Bioavailability and Effects
Sarah Berry illuminates the profound impact that different food processing techniques have on metabolism and health. Manual industrial techniques, such as grinding, pasteurization, and extrusion, can alter the structure of foods and, in turn, their effect on the body. She illustrates this principle by discussing how the body processes the original food matrix of nuts, which are high in fat and calories. Unlike processed foods, a significant portion of nuts reach the colon undigested, benefiting the gut microbiota and resulting in fewer calories being absorbed. This reflects not only the importance of the nuts' rigid cell walls in encapsulating fats but also the broader role of the food matrix in digestion and metabolism.
Berry further underlines that the original food matrix affects the rate at which nutrients are absorbed. For instance, a 40% difference is observed in the postprandial glucose response between ground oats and large oats because of discrepancies in the food matrix that affect glucose absorption. The fermentation process in dairy, like cheese and yogurt, is another example that changes the food's structure and consequently how the body handles it. Even though high in saturated fat, these foods do not increase cholesterol compared to butter if consumed reasonably, illustrating the intricate relationship between food processing, the food matrix, and health outcomes.
Berry also mentions the influence of processing on foods like crisps, chocolate, and cookies, which typically contain less fiber, and more sugar and salt.
Engineered Processed Foods Increase Palatability and Reduce Fullness
Processed Foods Enable Faster Consumption Than Whole Foods Before Satiety Signals Activate
A study by Haber demonstrated that individuals could consume apple puree significantly faster than whole apples, underscoring the impact of food processing on consumption rates. Berry touches on the differing postprandial glucose response between ground and large oats, with ground oats leading to a higher response due to quicker absorption.
Steven Bartlett discusses the high energy contribution from snacks in the UK and US diets and suggests that such snacks, often unhealthy, can contribute to metabolic disturbances from glucose spikes. Berry points out that a refined carbohydrate snack can cause a blood sugar dip, leading to increased hunger, calorie intake, and adverse effects on mood and alertness.
The discussion ventures into the Sydney Heart Study from the 1970s, which had previously suggested negative health outcomes related to the consumption of seed oils high in omega-6. However, Berry counters that at the time, many seed oils underwent partial hydrogenation, producing harmful tra ...
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Effects of Food Matrix and Processing on Nutrition and Metabolism
Additional Materials
Clarifications
- Postprandial glucose response refers to the body's blood sugar levels after consuming a meal. It indicates how quickly and to what extent blood glucose levels rise and fall in response to food intake. This response is influenced by factors such as the composition of the meal, including the types of carbohydrates, fats, and proteins consumed, as well as individual metabolic factors.
- The gut microbiota, also known as gut flora or gut microbiome, consists of various microorganisms like bacteria, fungi, and viruses that reside in the digestive system. These microorganisms play essential roles in digestion, immune function, and even impact behavior through the gut-brain axis. The composition of the gut microbiota can vary along different parts of the digestive tract, with the colon having the highest microbial density. The gut microbiota is crucial for various functions such as metabolizing dietary compounds, maintaining gut health, and influencing immune responses.
- The Sydney Heart Study was a research project conducted in the 1970s that initially suggested negative health outcomes associated with the consumption of seed oils high in omega-6 fatty acids. However, it was later discovered that many of these seed oils had undergone partial hydrogenation, leading to the production of harmful trans fats that can increase cholesterol levels and inflammation.
- Partial hydrogenation is a process where unsaturated fats are converted into saturated fats by adding hydrogen. This process alters the physical properties of fats, making them more solid at room temperature. Partially hydrogenated fats were commonly used in food production for their texture and shelf life benefits, but they can also produce harmful trans fats.
- Trans fats are a type of unsaturated fat found in some processed foods made with partially hydrogenated oils. Consumption of trans fats is linked to increased risk of cardiovascular diseases. Many countries have implemented regulations to limit or ban artificial trans fats due to their negative health effects.
- Polyunsaturated and monounsaturated fats are types of healthy dietary fats. Polyunsaturated fats have more than one double bond in their chemical structure, while monounsaturated fats have a single double bond. These fats are beneficial for heart health and can be found in foods li ...
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Eating Behaviors' Impact on Hunger, Satiety, and Metabolism
Research by Sarah Berry and her team reveal insights into how eating behaviors, such as the pace of eating and the timing of meals, can influence hunger, satiety, and metabolic processes.
Chewing More Reduces Calorie Intake By Delaying Fullness
Sarah Berry's findings shed light on the link between eating pace and calorie consumption.
Eating 20% Slower Reduces Calorie Intake By 15%
Berry notes that slowing down the rate at which we eat by about 20% can lead to a 15% reduction in consumed calories. This effect is tied to the release and action of hunger and fullness hormones. Clinical trials have even shown that individuals who consciously slow down their eating rate tend to lose more weight compared to those eating at a standard rate. In comparisons between fast and slow eaters, those eating more quickly tend to consume an extra 120 calories per day.
Berry's research delves into the act of chewing itself, highlighting that chewing food more thoroughly alters the rate of consumption, which in turn affects satiety and caloric intake. Evidence suggests that chewing food 40 times instead of a standard 15 times can make individuals feel fuller. The act of chewing initiates the release of various hormones and the sensory characteristics of food can trigger feelings of satiety. Furthermore, changing the structure and texture of food can regulate eating rate, which can, in turn, affect metabolism and the overall number of calories consumed.
Eating Timing Affects Metabolism and Body Composition
The timing of meals also plays a significant role in metabolism and body composition, according to Berry's research.
Late-Night Eating Increases Abdominal Fat, Inflammation, and Unfavorable Blood Lipid Changes, Even With Healthy Snacks
Berry mentions that indulging in late-night snacks, even if they are considered healthy, can lead to various unfavorable health outcomes. Snacking after nine o'clock at night, which is more common among about 30% of people, is associated with an increase in abdominal fat, higher levels of inflammation, and detrimental changes in blood lipids, like cholesterol. She descri ...
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Eating Behaviors' Impact on Hunger, Satiety, and Metabolism
Additional Materials
Clarifications
- Chrononutrition is a field that studies how the timing of food consumption interacts with our biological clocks, impacting metabolism and overall health outcomes. It focuses on aligning meal times with the body's natural rhythms to optimize health benefits and prevent negative effects on metabolism and body composition. This discipline considers how eating at specific times of the day can influence factors like weight management, inflammation levels, and cholesterol profiles. By understanding chrononutrition principles, individuals can make informed choices about when to eat for better health.
- Biological clocks in every cell of the body, known as circadian rhythms, regulate various physiological processes like sleep-wake cycles, hormone release, and metabolism. These internal clocks help coordinate bodily functions with the external environment, such as light and darkness. Disruptions to these clocks, like irregular eating times, can impact health and metabolism. The synchronization of these clocks is crucial for optimal health and well-being.
- Disturbing the natural rest period of the body and gut microbiome can disrupt the internal biological rhythms that regulate various bodily functions. The body and gut microbiome have their own internal clocks that influence metabolism, digestion, and overall health. Eating late at night can throw off these natural rhythms, leading to potential negative effects on metabolism and gut health. Maintaining a consistent eating schedule aligned with the body's natural rhythms can support overall well-being and ...
Counterarguments
- While chewing more thoroughly may help some individuals feel fuller, it may not have the same effect on everyone due to individual differences in digestion and satiety cues.
- The relationship between chewing and hormone release may not be as straightforward as suggested, and other factors such as the type of food and individual hormonal responses could also play a significant role.
- The recommendation to slow down eating pace by 20% to reduce calorie intake may not be practical or effective for everyone, as eating behaviors are influenced by a variety of personal and environmental factors.
- The claim that fast eaters consume an extra 120 calories per day may not account for individual variations in metabolism and activity levels that could offset the increased calorie intake.
- The association between late-night eating and negative health outcomes might not be causal; other confounding factors such as overall diet quality, sleep patterns, and lifestyle habits could also contribute to these health issues.
- The concept of chrononutrition is still an emerging field, and while there is evidence supporting the timing of meals with biological clocks, more research is needed to fully understand t ...
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Diet, Lifestyle, and Hormonal Changes in Menopause
Understanding how diet and lifestyle can influence the hormonal changes women experience during menopause is crucial, as Sarah Berry emphasizes the profound impact on metabolism, body composition, and disease risk.
Menopausal Hormonal Fluctuations Impact Metabolism, Body Composition, and Disease Risk
Berry, who is in the depths of perimenopause herself, experiences brain fog and memory loss. She indicates that hormonal fluctuations during menopause notably alter how women respond to food and affect vital aspects of health like sleep, stress, physical activity, and diet. For instance, these fluctuations resemble a roller coaster during the perimenopausal transition period, though they become more regulated after menopause.
Nearly every cell in the body has estrogen receptors, which means estrogen impacts a wide array of bodily functions, including brain operations and blood vessel health. Post-menopausal women see a fivefold increase in heart attack risk, partly due to aging but also because of estrogen loss. Women are likely to have more abdominal obesity after menopause since estrogen influences fat tissue deposition.
The decline of estrogen during perimenopause and post-menopause affects intermediary risk factors for cardiovascular diseases, such as blood pressure, cholesterol, glucose, and [restricted term] levels. After menopause, a woman's health indicators, including blood pressure and cholesterol levels, may worsen compared to men's levels. For instance, LDL cholesterol can go up by 25% during this period. Post-menopausal women also experience more significant spikes in post-meal glucose and fat, attributed to changes in estrogen's role in metabolism.
99% of Women Have Menopause Symptoms; Brain Fog, Anxiety, and Memory Issues Are More Common Than Hot Flashes
Steven Bartlett and Sarah Berry describe menopause as a confusing period due to deep hormonal changes, which affect sleep, eating habits, and the body. Symptoms can be severe enough that 10% of women leave the workforce. While hot flashes are a recognized symptom, research shows that 85% of women experience symptoms such as brain fog, anxiety, and memory loss.
Diet and Lifestyle Strategies to Address Menopausal Challenges
Symptoms during menopause are burdensome and include sleep disturbances, depression, anxiety, and confidence loss due to memory issues. Changes in hormones alter body composition, hunger signals, and cravings, especially for sugary foods. Managing the diet is challenging during menopause because women are often exhausted and not feeling their best, but it’s crucial to do so because of the increased health risks. These risks include higher cholesterol and blood pressure, and the release of harmful inflammatory chemicals.
Menopause is stressful not only due to the symptoms but also because of the potential strain on relationships. Decreased libido is a significant symptom, and even though it may not be the most common, it is often rated as the most burdensome.
Berry highlights the difficulty that comes with changes in body composition during me ...
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Diet, Lifestyle, and Hormonal Changes in Menopause
Additional Materials
Clarifications
- Estrogen receptors are proteins found in cells that can bind to estrogen, a hormone primarily associated with female reproductive functions. These receptors are present in various tissues throughout the body, not just in the reproductive system. When estrogen binds to its receptors, it can influence a wide range of physiological processes beyond reproduction, including metabolism, bone health, and cardiovascular function. The presence of estrogen receptors in many cells underscores the hormone's diverse roles in maintaining overall health and well-being.
- Intermediary risk factors for cardiovascular diseases are factors that can influence the development of heart-related issues. These factors include blood pressure, cholesterol levels, glucose levels, and [restricted term] levels. Changes in these factors can impact cardiovascular health and increase the risk of heart diseases. Monitoring and managing these intermediary risk factors are crucial for maintaining heart health during menopause and beyond.
- During menopause, there can be a significant increase in LDL cholesterol levels, which is often referred to as the "bad" cholesterol. This rise in LDL cholesterol is attributed to hormonal changes, particularly the decline in estrogen levels during this stage. The increase in LDL cholesterol by 25% is a notable change that can impact cardiovascular health and may contribute to an increased risk of heart disease in post-menopausal women. Maintaining a healthy diet and lifestyle, along with regular monitoring of cholesterol levels, is essential for managing this aspect of menopausal health.
- Estrogen plays a role in regulating metabolism, including how the body processes glucose and fat after meals. During menopause, the decline in estrogen levels can lead to changes in how the body handles these nutrients, potentially causing spikes in post-meal glucose and fat levels. These fluctuations can impact overall metabolic health and contribute to increased health risks associated with menopause.
- Menopause symptoms can be severe, impacting women's daily lives and work performance. The physical and emotional challenges, such as sleep disturbances, mood swings, and cognitive issues, can make it difficult for some women to continue working. This can lead to a significant number of women deciding to leave the workforce to prioritize their health and well-being during this transitional phase. The symptoms of menopause can vary widely among individuals, with some experiencing more severe effects that can interfere with their ability to work effectively.
- "Meno washing" is a term used to describe the trend where menopausal women spend excessive amounts of money on various supplements and products that claim to alleviate menopausal symptoms but may not have scientific backing or effectiveness. This ...
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