Have you ever been told something and wondered whether it was true of not?
Well, the April issue of Cooking Light magazine researched whether certain foods boost your metabolism. Metabolic rate refers to the number of calories burned by the body daily. Here is what Cooking Light found out:
Claim: Eating fish such as salmon, mackerel, and tuna increases RMR (resting metabolism rate) and fat loss thanks to two omega-3 fatty acids (DHA and EPA) that play a role in regulating metabolism.
The Metabolism Effect: A 2015 study suggests taking omega-3-rich fish oil increases RMR by 14 percent and calories burned during exercise. Other studies don’t show a change in RMR, but do suggest a decrease in fat mass when fish or fish oil is consumed regularly. That fat decrease might be partly because of the anti-inflammatory effects of DHA and EPA.
Verdict: You might not see a huge change unless it’s a combination of smart food choices and activity. However, eating fish such as salmon twice a week already is encouraged by the American Heart Association to reduce heart disease.
Claim: Drinking plenty of water speeds up metabolism and the colder the water, the greater the boost.
The Metabolism Effect: Those who consume 8-12 glasses of water per day burn more calories than those who consume only four glasses. Research also suggests an extra 4-7 calories are burned for every cup of cold water consumed.
Verdict: Stay hydrated by drinking at least 64 ounces of water per day to maintain metabolic processes and possibly burn extra calories. Room temperature water provides the same effect as ice water.
Claim: Spicy foods increase calories burned by triggering an increase in body temperature.
The Metabolism Effect: Capsaicin found in chile peppers is the substance that gives them the heat. A 2011 study found that taking 1 gram of cayenne pepper (between 1/8 and 1/4 teaspoon) increased the calories burned following the meal. However, the increase was only about 10 calories.
Verdict: It doesn’t hurt to eat spicy food but if you do not like hot foods, the 10 calories can be burned in other ways.
Claim: The caffeine in coffee boosts metabolism.
The Metabolism Effect: The body burns 3 percent to 4 percent more calories for the next 2 1/2 to 3 hours after taking in 100 mg of caffeine (equivalent to 1 cup of coffee). This sounds good but when calculated, it amounts to 5-10 calories, and drinking too much coffee throughout the day could lead to irritability, insomnia and GI issues.
Verdict: Keep caffeine intake to 400 mg or less to avoid side effects. Although metabolism will temporarily increase, it will not lead to weight loss, especially if you add cream and sugar to your coffee.
Claim: Eating a high-protein diet increases metabolism and makse weight maintenance easier.
The Metabolism Effect: Eating protein burns a higher percentage of calories and a person eating the higher amount of protein burns more calories, about 30-60 extra calories per day. When there is an increase, from 10 percent to 30 percent, the increase of energy was increased dramatically. For someone consuming 1,500 calories per day, this means swapping about 300 of the usual carb and fat calories for protein.
Verdict: You don’t have to go low-carb, but look for ways to incorporate some protein at each meal and snack. Protein increases satiety, which can go a long way toward controlling appetite and hunger. Aim for 30 percent of your calories to come from protein. That is about 113 grams daily.
•••
Some unproven claims, according to Cooking Light magazine are:
Claim: Green tea reduces the risks of heart disease, dementia, cancer and speeds up your metabolism.
The Metabolism Effect: There is only a slight increase in metabolism, which could be from the catechin compounds in green tea.
Claim: Use coconut oil instead of vegetable oil to boost metabolism because of a more efficient fat burn.
The Metabolism Effect: Switching fats increases calories burned by 72 to 120 per day.
Verdict: More research needs to be done on coconut oil.
•••
Here are some myths some of us practice because someone told us it was true:
• Eating at night slows metabolism. (It is more about the choices we make. Do not eat high-calorie foods, but make healthy choices.)
• Eating six times per day boosts metabolism. (There is no change in energy expenditure throughout a 24-hour period.)
• Breakfast is essential to getting your metabolism going. (A 2016 study found eating breakfast had no significant effect on metabolism. Those who did eat breakfast burned more calories from activity in the first half of the day but also ate more calories, resulting in no significant calorie deficit. Dr. Oz eats breakfast when he is hungry and not out of habit.)
Foodie Bites
• This weekend, Friday and Saturday night, is the Big Island Chocolate Festival at Hapuna Beach Prince Hotel. Last week’s column has details of the events and times.
• Hawaii Community College’s Culinary program is winding down its semester. This is your last chance to dine at the Bamboo Hale, today through Friday. The European standard menu and the foods of Hawaii are featured this week. Call for reservations at 934-2591.
• The Rotary Club of South Hilo’s Hilo Huli is at 11:30 a.m. Sunday, May 7, at Coconut Island. Call members Harold Ohata, Cody Osborne, Iris Park, Wade Park, Val Peralto, Jeanna Rimmer, Iris Shepard, Helen Shirota-Benevides, Maria Short, Jimmy Souza, Paulla Speegle, Jack Stevenson,Gary Schwiter, Glen Uekawa, Lani Weigert, Kevin Wilcox, Tom Yee, Jim Wilson, Noko Yoshida and Garth Yamanaka for tickets, as they will be happy to sell you some.
Email Audrey Wilson at audreywilson808@gmail.com.
