Five ingredients that can help with weight management

January 18, 2016, Institute of Food Technologists

Weight loss is often one of consumers' top resolutions for the New Year. While the basic premise of losing weight is to consume less calories than calories burned, weight management has evolved over the years and includes a focus on burning fat, building lean muscle, boosting metabolism and suppressing appetite. In the January issue of Food Technology magazine published by the Institute of Food Technologists (IFT), contributing editor Linda Milo Ohr writes about six ingredients that can play a role in weight management.

Nuts

Nuts are not only nutritious and convenient, they also provide satiety making them ideal snacks for . A one ounce serving of almonds (about 23 nuts) provides 129 calories including protein, fiber, unsaturated fats, vitamins and minerals. A serving of pistachios (about 49 nuts) at 160 calories has more nuts per serving than any other snack nut. A study showed that short-term pistachio consumption helped decrease body weight and in young, healthy adults compared to a refined carbohydrate snack (Hernandez, 2012).

Dietary Fiber

Inulin, oligofructose, and fructooligosaccharides (all fibers) are prebiotics that aid in calcium absorption, contribute to satiety, and can also function as fat mimetics (an ingredient that mimics the qualities of fat) and bulking agents to help reduce in food and beverages. Consumers often eat less of foods with added fiber due to the fact that it increases a feeling of fullness faster.

Pulses

Pulses which include dry peas, lentils, chickpeas, and dry beans are growing in popularity. In fact the 68th United Nations General Assembly declared 2016 the International Year of Pulses. Pulses are very high in protein and fiber and low in fat. A half cup of cooked pulses is equivalent to one serving of vegetables and two ounces of meat according to the USA Dry Pea and Lentil Council.

Protein

Lean proteins such as soy, whey, pea and vegetable are an integral part of many weight management programs. The focus on these lean proteins stems from building and maintaining lean muscle and keeping body fat at minimum. In addition, research indicates that foods with protein are more filling.

Conjugated Linoleic Acid

Conjugated linoleic acid (CLA) is present in many weight management products because it has been shown to have a beneficial effect on maintaining body composition. A study found that CLA given at a dose of 3.2 grams per day produced a modest loss in body fat in humans (Whingham, 2007).

Explore further: Seven ways to feel full without overeating

Related Stories

Seven ways to feel full without overeating

October 22, 2014
Not feeling full after or between meals can result in overeating. In the October issue of Food Technology magazine published by the Institute of Food Technologists (IFT), contributing editor Linda Milo Ohr writes about studies ...

Beef vs. bean meals: Both provide similar feeling of fullness

September 18, 2015
Today vegetarians aren't the only group of consumers looking for foods that are meat-free and provide a satisfying meal. All types of consumers are looking to manage and maintain weight with plant-based meal options with ...

12 foods and ingredients that may help weight management

November 14, 2013
Satiety, lean protein, low carb and fat burning are four buzzwords that are commonly associated with weight management. In the November issue of Food Technology magazine published by the Institute of Food Technologists (IFT), ...

Eating more dietary pulses can increase fullness, may help manage weight

August 5, 2014
Eating about one serving a day of beans, peas, chickpeas or lentils can increase fullness, which may lead to better weight management and weight loss, a new study has found.

The Thanksgiving plate gets a makeover

November 18, 2015
With the holidays rapidly approaching, nutrition experts at UT suggest some mealtime makeovers that will keep your Thanksgiving feast yummy without expanding your tummy.

British Journal of Nutrition: Fat found in pistachios may not be readily absorbed by the body

July 6, 2011
A new study now appearing in the peer-reviewed British Journal of Nutrition, finds that fat in pistachios may not be completely absorbed by the body. The randomized controlled-feeding study, which is the first-of-its-kind ...

Recommended for you

Students more likely to eat school breakfast when given extra time, new study finds

August 18, 2018
Primary school students are more likely to eat a nutritional breakfast when given 10 extra minutes to do so, according to a new study by researchers at Virginia Tech and Georgia Southern University.

Like shark attack and the lottery, unconscious bias influences cancer screening

August 17, 2018
What do shark attack, the lottery and ovarian cancer screening having in common? It turns out our judgments about these things are all influenced by unconscious bias.

Phantom odors: One American in 15 smells odors that aren't there, study finds

August 16, 2018
Imagine the foul smell of an ash tray or burning hair. Now imagine if these kinds of smells were present in your life, but without a source. A new study finds that 1 in 15 Americans (or 6.5 percent) over the age of 40 experiences ...

US drug overdose deaths surge amid fentanyl scourge

August 16, 2018
US drug overdose deaths surged to nearly 72,000 last year, as addicts increasingly turn to extremely powerful synthetic opioid fentanyl as the supply of prescription painkillers has tightened.

Parental life span predicts daughters living to 90 without chronic disease or disability

August 15, 2018
Researchers at the University of California San Diego School of Medicine report that women whose mothers lived to at least age 90 were more likely to also live to 90, free of serious diseases and disabilities.

Eating breakfast burns more carbs during exercise and accelerates metabolism for next meal

August 15, 2018
Eating breakfast before exercise may "prime" the body to burn carbohydrates during exercise and more rapidly digest food after working out, University of Bath researchers have found.

1 comment

Adjust slider to filter visible comments by rank

Display comments: newest first

fey5
not rated yet Jan 19, 2016
Split peas have made a big difference for me. My body was too adversely reactive to soy, lentils, and black beans.

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.