Could Obesogens Be Causing your Weight Issues?

Last year Bruce Blumberg, a biologist at UC Irvine, coined the word "obesogens.”  Obesogens are chemicals in our food or environment foreign to the body that are believed to inhibit normal fat metabolism and cause storage of excess fat.  When fat metabolism is compromised it can leave you feeling hungry with low energy levels.

How does this happen?  Obesogens are linked to causing the pancreas to produce more insulin, thus promoting fat storage without the increase of more calories or food.

Okay – so now there’s a new word so let’s break it down.  What ARE obesogens?  High fructose corn syrup (HFCS), Bisphenol A (BPA), pesticides and PVC (vinyl found in plastic wraps, air fresheners, shower curtains, and some fragrances) are just a few.

HFCS – the Stuff that’s NOT so Sweet

Let’s start with the most famous – high fructose corn syrup.  HFCS was developed as a cheaper way to sweeten foods since sugar is expensive.  The Corn Refiner’s Association would have you think it is the same as sugar but the research shows otherwise.  HFCS has a higher amount of fructose which tricks the hormone in the brain that makes you feel full called leptin.  When you are eating large amounts of HFCS (not hard to do since it is the sweetener is most foods) your brain becomes deaf to leptin which leaves you wanting for more food.  It’s virtually impossible to tame the sweet tooth with HFCS.

BPA and PVC

Bisphenol A or BPA is a plastic in some water bottles and plastic containers.  Plastic wrap used in grocery stores is mostly PVC which leaches phthalates.  Phthalates can lower testosterone which will increase your chance of storing more fat, especially belly or visceral fat.  BPA can also lower testosterone and increase insulin resistance leading to type 2 or adult diabetes.

Pesticides

Even though organic foods are more expensive, they contain far less pesticides and hormone disruptors.  It’s much better to consume small imperfect fruits and veggies than those beautiful conventional non-flavored ones.  Your body will thank you later.

Take Home Message

1. Avoid Foods Made with HFCS – this one is easy – just read labels or avoid foods with labels to ensure you are eating unprocessed whole real foods.

2.  Avoid BPA and PVC

Avoid storing foods in plastic containers and look at the plastics you do have to ensure they do not have BPA in them.  Never heat food in plastic containers and do not clean plastics in the dishwasher which can increase leaching of BPA.  Absolutely never defrost meat in its original packaging.

Avoid buying fatty foods like meats packaged in plastic wrap and if you use air fresheners or fragrances avoid buying those with vinyl products.

3. Buy Organic

Choose the most important organic foods and what you can afford.  Buying grass-fed meat and pastured poultry/eggs lowers intake of pre-loaded hormones in the meats.

We can’t blame all our weight issues on obesogens.  However, years ago we never had to think about these issues.  If the normal lifestyle factors of healthful eating, exercise, and sleep are not adding up to your success, obesogens may be one piece of the puzzle to consider.  Now that’s a corner piece I’d like to find.

The Anti-Inflammatory Diet

The basis of anti-inflammatory eating is to lower inflammation of any kind caused by foods.  Avoidance of certain foods or food groups helps to lower inflammation as well as increasing intake of other food groups. 

In general protein and fats from monounsaturated and omega-3 sources do not trigger inflammation, and aid in lowering inflammation.  Carbohydrates that are in their purest forms such as fruits, vegetables and certain types of whole grains are thought to keep inflammation to a minimum.  Organic produce is preferred.

Starchy processed carbohydrates, omega-6 fats (see below) and trans fats (hydrogenated fats that are used in foods to increase shelf life) increase inflammation and should be avoided or minimized.

Dairy products should be organic to avoid hormones which increase inflammation.

Protein Choices:

Choose a variety each week from the following foods:

Protein does not create inflammation in the body since there is little insulin response when we consume protein-rich foods.  Types of protein that exist are:

• Lean Red Meat Choices (grass-fed preferred) – filet mignon, 7-15% ground meat, top sirloin, eye of the round, etc.

• Lamb/Pork/Veal – lean cuts

• Chicken/Turkey – skinless poultry, skinless thigh meat

• Fish – freshwater fish, shellfish, *salmon or other fatty fish, light tuna in water (wild fish preferred over farm raised)

• Eggs – organic free range preferred

• Cheese (grass-fed preferred) – hard European or other good quality hard cheeses

• Beans – garbanzo/chickpeas, kidney, pinto, black

• Cottage Cheese/Ricotta Cheese – organic preferred

• Nuts/Seeds – unsalted raw or dry roasted

• Nut Butters –natural peanut, almond or cashew butters

• Milk or yogurt – organic milk and plain low fat or whole milk yogurts

Carbohydrate Choices: 

Least Inflammatory: 

• Fruits –fresh organic fruit or unsweetened frozen or unsweetened applesauce

• Vegetables – fresh organic vegetables or lettuce

• Whole Grains:  quinoa, steel-cut oats, buckwheat, brown or wild rice, yams (once or twice a week)

Most Inflammatory:

Breads, bagels, muffins, pasta, white rice, popcorn, tortillas, cereals (any kind), potatoes, crackers, chips, desserts

Fat Choices:

Choose as desired:

*Olive oil/ Walnut Oil

Coconut Oil- extra virgin organic

Avocado/guacamole

Butter - organic

Olive oil mayonnaise

Olive oil based dressings

**Omega 3 Fatty Acids:  ground flax seeds, fish oil

Foods to Limit or Avoid:

Sugar and high sugar products

Any processed or refined foods (foods in a package with an extended shelf life)

Wheat and wheat products

Potatoes and potato products

Omega 6 Oils:  corn, canola, soybean, safflower, sunflower, vegetable and other inexpensive oils used in processed foods

Caffeine and alcohol both aggravate stress and inflammation in the body and should be avoided or minimized

When possible grass-fed meat or cheese is preferred since the products they produce are higher in omega-3 fatty acids (versus corn/grain fed animals whose products produce more omega-6 fatty acids)

Treats to include if Desired:

High quality dark chocolate (greater than 70%) is considered an anti-oxidant food and does not trigger inflammation.

Good quality ice-cream (such as McConnell’s Santa Barbara or Häagen-Dazs Five) contains minimal high quality ingredients and consuming once or twice a week is acceptable.

*These foods are the highest in omega-3 fatty acids and should be consumed daily to lower inflammation.