Diabetes Self-Management Articles

These articles cover a wide range of subjects, from the most basic aspects of diabetes care to the nitty-gritty specifics.

Links not loading properly?

Some of our pages use Portable Document Format (PDF) files, which require Adobe Acrobat Reader. To download Acrobat Reader for free, visit www.adobe.com.

Sign up for our weekly e-mail newsletter and receive a FREE GIFT! Enter your e-mail below.

Learn more

Learn more about diabetes

Links to help you learn more about diabetes.

Ask a diabetes expert
Other diabetes resources
Browse article topics

 

More Food, Less You

by Betty Kovacs, MS, RD

That’s where food weight comes in. Research has shown that people eat a consistent weight of food on a daily basis. The weight varies from person to person, but if you weighed all of the food you ate every day for a month, you would see a consistent trend in the total weight of food eaten each day. It’s almost as if there’s a scale in your stomach that is set to a certain number, and every day you eat enough food to reach that number.

The fact that the body wants the same amount or weight of food every day is what makes it possible to eat more while taking in fewer calories. This was illustrated in a study published in The American Journal of Clinical Nutrition in 1998. In the study, 18 women attended three separate test sessions at which they were provided with two meals. The only difference between the sessions was the energy density of the food that was provided. One session had food with low energy density, one had food with medium energy density, and one had food with high energy density. The participants ate the same weight of food at each session, regardless of the food’s energy density. However, because foods with a higher energy density have more calories for a given weight, the participants consumed more calories when they ate the foods with higher energy density and fewer calories when they ate the foods with lower energy density.

This study and others have shown that foods with low energy density help to promote a feeling of fullness, decrease hunger, and lower calorie intake, all of which can lead to weight loss. In addition, long-term studies have shown that people consuming diets with low energy density lose three times as much weight as others in the same time period. The data supporting the weight-loss benefits of diets with low energy density are so compelling that the World Health Organization has declared that “decreasing energy density is a viable strategy to stem the global obesity epidemic.”

Changing your food choices
How can you use this information to help you achieve your weight-loss goals? Start by choosing more foods that are low in energy density. Look for creative ways to add foods that are high in water to your diet. For example, consider starting your meals with soup or a salad. In a recent study, having soup or a salad with low energy density as the first course of a meal was compared to having a first course with a high energy density or no first course. The results clearly showed that eating soup or a salad first reduced the total number of calories eaten at the meal. Having the high energy density appetizer increased the calorie total of the meal.

When you eat soup, be sure it’s broth-based soup, and when you eat salad, limit the amount of high-fat dressing you use to keep your calories low. Some other ways to increase your food volume and decrease your calories are to include more beans, whole grains, vegetables, fruit, hot cereals, and yogurt in your diet.

The only way to know exactly how many calories you are eating is to calculate them. But because low energy density foods are low in calories, you may be able to decrease your calorie intake and lose weight without having to count.

The good news here is that you can eat more and weigh less. Remember that the key is fewer calories but not less food.

Page    1    2    3    Show All    

Also in this article:
Determining Energy Density
Energy Density of Foods

 

 

More articles on Weight Loss
More articles on Nutrition & Meal Planning

 

 


Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professionals before taking action based on this information.

 

 

FDA Approves Remote Glucose-Monitoring Technology
On October 20, the US Food and Drug Administration (FDA) approved the Dexcom SHARE, a first-of-its-type... Blog

Potatoes: Good or Bad?
Potatoes have long been considered the most basic of basic foods, a no-frills staple for the... Blog

Hype or Healthy? Ezekiel Bread and Whey Protein
Last week I mentioned two popular food items: chia pudding and bulletproof coffee. Now I'm... Blog

Where should you never place insulin while traveling? Get tip


Blood Glucose Self-Monitoring — Part 3: Smart Monitoring

10 Keys to Long-Term Weight Loss

Take Your Best Shot: Stay Up to Date on Vaccines

Complete table of contents
Get a FREE ISSUE
Subscription questions