Women's Research Review 23

Fuel, Fullness & Fitness: This Week's Must-Knows!

Scott Flear
October 12, 2023

Greetings, Reader! 📚

Welcome once more to our weekly Research Review. Every Thursday, we give you 3 research findings for your easy understanding.

From insights into fitness to the latest in wellness, we've got the updates you need. Let’s Start!

1st Study

Carbohydrates and Cravings: A Closer Examination 🍩

Have you ever wondered why certain foods, like doughnuts, are so appealing? It might not just be the sugar.

A 2018 study sought to understand our appetites for carbohydrates.

🧠 Participants were shown images of foods either high in 1) carbohydrates, 2) fats, or 3) both whilst in an MRI scanner. This allowed researchers to observe the brain's reward response to each food type.

💸 The results? When it came to foods rich solely in carbohydrates or fats, there was no significant difference in willingness to pay.

©nutritiontactics

However, foods combining both carbohydrates and fats were a different story. Participants' brains showed greater activity and were more willing to pay for such foods.

🍔 foods that blend fats and carbs, like pastries, might be more enticing to our brains than simple bread (carbs) or butter (fats) on their own.

💡 The study emphasised the effectiveness of using fMRI, offering a clear picture of brain activity.

Main Takeaway: It's not merely carbohydrates or fats that drive our cravings, but a combination of both. Rethink blaming just sugar for that sweet tooth; there's a bit more to the story.

Note: The next time you find yourself reaching for a snack, consider its components. Is it the combination of fats and carbs making it irresistible?

This awareness might influence your snack choices.

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2nd Study

How Foods Influence Our Sense of Fullness: The Satiety Study 🍲

In the constant search for understanding what keeps us feeling full, a classic 1995 study provided some noteworthy insights.

📊 Participants consumed 240-calorie portions of a variety of everyday foods. Over the subsequent 2 hours, their feelings of fullness, or satiety, were meticulously recorded.

🍞 In this study, white bread acted as the benchmark food. All other foods were evaluated based on how they were compared to white bread in terms of satiety.

🥔 The findings were intriguing. Foods with higher protein, fibre, and water content were more satisfying, resulting in a higher satiety rating.

©flow.high.performance

Conversely, fatty foods had the opposite effect, leading to a lower sense of fullness.

💪 For individuals aiming for fat loss, this information is particularly valuable. By choosing foods that keep you full for longer, you can more easily maintain a calorie deficit, thus aiding weight loss.

Main Takeaway: If you're looking to stay fuller for longer, consider prioritising foods rich in protein, fibre, and water.

Conversely, while fatty foods might be tempting, they might not keep hunger at bay for as long.

Note: Next time you plan a meal, think about the satiety index of the foods you include. This awareness might guide better food choices, aiding in weight loss and overall well-being.

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3rd Study

Carbohydrates vs. Fat: Performance Fuel for High-Intensity Exercise 🏃‍♂️

Traditionally, athletes engaging in high-intensity exercises have leaned towards high carbohydrate diets for optimal performance. But is this the best approach?

🔬 A 2019 study tested seven male athletes on two diets over two 6-week periods: a high carbohydrate, low fat (HCLF) diet and a low carbohydrate, high fat (LCHF) one.

While performance dropped initially after switching to the LCHF diet, athletes performed similarly on both diets after 14 days.

Main Takeaway: After an initial adjustment period, high-intensity exercise performance might not strictly hinge on a high carbohydrate intake. For many recreational athletes, a LCHF diet can be just as effective.

Note: Dietary choices matter. If you're involved in high-intensity activities, consider experimenting with your carb (we recommended moderate to higher carb) and fat intake to determine the best fit for you.

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TAKEAWAY

📌 Quick Recap of Today's Studies

Carbohydrates & Cravings Study:
- Main Takeaway: It's not just carbs or just fats that get our cravings going, but a combination of both. Foods rich in both carbs and fats are more enticing to our brains.
- Actionable Step: When choosing snacks, be aware of their carb and fat content. This knowledge might help guide better snack choices.
Satiety & Food Intake Study:
- Main Takeaway: Foods rich in protein, fibre, and water tend to be more satisfying and keep you fuller for longer, whereas fatty foods might not stave off hunger as effectively.
- Actionable Step: Prioritise foods rich in protein, fibre, and water in your meals, especially if you're aiming to control your appetite and aid weight loss.
High-Intensity Exercise & Diet Study:
- Main Takeaway: High-intensity exercise performance isn't solely reliant on a high carbohydrate intake. After an adjustment period, a high-fat, low-carb diet can be equally effective for most recreational athletes.
- Actionable Step: If you're an athlete or involved in high-intensity exercises, consider evaluating and potentially adjusting your carb (moderate to high) and fat intake to find the best dietary balance for performance.