Arnold Bans the Trans fats

Interesting article from http://soyawannaknow.blogspot.com

I know this is going to sound like an episode of King of the Hill but here's the skinny: Trans fat's days are numbered at California restaurants.
Gov. Arnold Schwarzenegger signed legislation yesterday banning the artery-clogging substance in the state's restaurants starting in 2010 and from all baked goods by 2011.





Though some cities, such as New York, Philadelphia and Seattle, have enacted bans on trans fats, California becomes the first state with such a law.
The ban comes after a steady drumbeat of studies showing trans fat, which is used in foods ranging from french fries to cookies, can raise levels of bad cholesterol and lower good cholesterol, leading to hardened arteries and heart disease, and contributing to diabetes.

The ban was the result of a bill introduced by Assemblyman Tony Mendoza, D-Artesia, which passed the Assembly last year and cleared the state Senate earlier this month. Violations of the ban could result in fines of $25 to $1,000.

Anti-trans-fat crusader Stephen L. Johnson, founder of bantransfat.com and the attorney who sued Kraft and McDonald's over the issue, was jubilant.

“It's like winning the Super Bowl and the World Series all in one day,” Johnson said.
The ban will have a ripple effect far beyond California because it doesn't make economic sense for restaurant chains to use different types of oils in different regions, Johnson said.

“California is so big and so important that you can't have twin supplies,” he said. “It's kind of the end of the road for trans fat.”

Michael Jacobson, executive director of the Center for Science in the Public Interest, said that “great big sucking sound you hear” is the sound of partially hydrogenated oil leaving the American food supply.

The national watchdog group petitioned the U.S. Food and Drug Administration in 2004 to require restaurants to list menu items that contain trans fat, but the federal agency has not acted on it. In 2006, the FDA began requiring manufacturers of processed food to list trans fat on labels.
Bob Goldin, executive vice president of Technomic Inc., a restaurant consulting firm, said that many of the largest restaurant chains such as KFC and Taco Bell already have moved to trans-fat alternatives, such as soy-based oils or a blend of canola oil.

Trans fat mostly comes from partially hydrogenated oil, which is formed when liquid oils are treated with hydrogen to turn it into a solid form, helping increase its shelf life.

In the past, opponents of trans-fat bans have argued that it would be too costly, that there wasn't enough supply of alternatives and that using different oils would affect the taste of foods.

Goldin said those concerns have turned out to be unfounded. The cost difference is negligible, and the trans-fat alternatives provide comparable taste, he said.

“It shouldn't be that big of a hardship,” Goldin said.

When New York City announced its ban, it was met with resistance. But the ban's final phase went into effect June 30 with little fanfare from the city's restaurants.
Daniel Conway, spokesman for the California Restaurant Association, said the group was confident that its members would be able to comply with the ban. Although the association opposed the bill, it has no plans to challenge the law.

“It's important to note that this was something the industry was already doing,” Conway said.

Restaurants have begun eliminating trans fats because of increased consumer demand, said Bob Sandelman, president of market-research firm Sandelman & Associates. It surveyed 600 fast-food customers last year and found that 72 percent were somewhat or very concerned about trans fat.

George Hunter, chief operating officer of Pat & Oscar's Restaurants, said the San Diego-based chain of 19 family-style restaurants switched to trans-fat-free products two years ago.

“We were hearing a lot of buzz about trans fat from guests and vendors, and we wanted to stay ahead of the curve – even in an environment that sells some pretty crazy breadsticks,” Hunter said.

After trying different oils and tinkering with recipes, Pat & Oscar's found alternatives to trans fat for about 10 menu items that once contained them, including breadsticks, salad dressings and potato wedges.

“On some items it cost us a little more money to make the switch, but those items have come back in line as more trans-fat-free products came on the market,” Hunter said. “And the feedback from customers has been very positive – so many thank-you cards, so many e-mails.”

Last August, San Diego-based Rubio's Restaurants completed its conversion to using zero-trans-fat canola oil for cooking all menu items in its 182 locations.

Rubio's spent a year testing numerous zero-trans-fat oils, said Linda Duke, a company spokeswoman. Canola oil was chosen because it did not detract from the flavor of menu items, most notably its signature fish taco.

And while San Diego-based Jack in the Box still has several menu items that contain trans fat – including its Sourdough Ultimate Cheeseburger, with 4.5 grams of trans fat – the fast-food chain is testing alternatives at some of its restaurants.

“We will certainly comply with any legislation passed regarding this issue,” said Kathleen Anthony, a spokeswoman.

Some critics argue that restaurants will resort to using coconut or palm oils and even lard, which are less than healthy, and that consumers will equate trans-fat-free with lower calories and better nutrition.

Jacobson said the argument that alternative fats and oils also pose health risks, potentially substituting one problem for another, is a “red herring.”

“All the evidence says trans fat is the most harmful fat in the food supply,” Jacobson said. “You can substitute anything and it's an improvement – even butter.”

Goldin agreed, saying trans fat should be banned from the food supply.

“This is not one of those cases where Big Brother is being unreasonable,” he said.

Glycemic Index Value of Various Foods

FRUITS	GLYCEMIC INDEX
Cherries	22
Grapefruit	25
Prunes	29
Apricots, dried	30
Apple	38
Peach, canned in juice	38
Pear, fresh	38
Plum	39
Strawberries	40
Orange, Navel	42
Peach, fresh	42
Pear, canned	43
Grapes	46
Papaya	56
Banana	52
Kiwi	58
Fruit Cocktail	55
Mango	51
Apricots, fresh	57
Figs, dried	61
Apricots, canned	64
Raisins	56
Cantaloupe	65
Pineapple, fresh	66
Watermelon	72
Dates	103
Your Ad Here >BREAKFAST	GLYCEMIC INDEX
Pancakes	67
Waffles	76
All Bran with Fiber	38
Bran Buds	47
Oatmeal	49
Muesli	43
Oat Bran	55
Bran Chex	58
Raisin Bran	61
Cream of Wheat	66
Quick (One Minute) Oats	66
Puffed Wheat	67
Special K	69
Bran Flakes	74
Cheerios	74
Cream of Wheat Instant	74
Shredded Wheat	75
Grapenuts	71
Rice Krispies	82
Corn Chex	83
Corn Flakes	92
VEGETABLES	GLYCEMIC INDEX
Broccoli	10
Cabbage	10
Lettuce	10
Mushrooms	10
Onions	10
Red Peppers	10
Carrots	49
Green peas	48
Corn, fresh	60
Beets	64
Pumpkin	75
Parsnips	97
Your Ad Here CRACKERS	GLYCEMIC INDEX
Ryvita Crispbread	69
Stoned Wheat Thins	67
Melba Toast	70
Kavli Crispbread	71
Soda Crackers	74
Graham Crackers	74
Water crackers	78
Rice Cakes	82
Rice Crackers	91
SWEETNER	GLYCEMIC INDEX
Fructose	19
Marmalade	48
Honey	55
Jams	65
Sucrose	68
Pancake Syrup	76
PASTA	GLYCEMIC INDEX
Spaghetti, whole wheat	37
Star Pastina	38
Fettuccini (egg)	32
Spaghetti, white	38
Spiral Pasta	43
Capellini	45
Linguine	46
Macaroni	47
Rice vermicelli	58
RICE & GRAINS	GLYCEMIC INDEX
Converted, White	38
Brown	55
Long grain, White	44
Wild rice	87
Basmati	58
Aborio	69
Short grain, White	72
Instant, White	87
Glutinous (Sticky)	98
Barley, pearled	25
Buckwheat	54
Couscous	65
Cornmeal	68
DAIRY	GLYCEMIC INDEX
Yogurt, artificially sweetened	14
Skim milk	32
Yogurt, sweetened	33
Whole milk	31
Ice cream, low fat	43
Ice cream, premium	38
Your Ad Here SNACKS	GLYCEMIC INDEX
Hummus	6
Peanuts	15
Walnuts	15
Cashews	22
M & M Peanut Candies	33
Milk Chocolate	43
Kudos Bar	62
Corn Chips	63
Popcorn	72
Jelly Beans	78
Pretzels	83
Potato Chips	57
JUICES	GLYCEMIC INDEX
Tomato	38
Apple	40
Pineapple	46
Grapefuit	48
Orange	53
Cranberry Juice Cocktail	68
BREAD	GLYCEMIC INDEX
Pumpernickel	41
Sourdough	53
Stone Ground whole wheat	53
Pita, whole wheat	57
Whole Meal Rye	58
Hamburger bun	61
Whole wheat (100%)	77
Croissant	67
Taco Shell	68
Bagel	72
White	70
Kaiser roll	73
Bread stuffing	74
French Baguette	95
POTATO's	GLYCEMIC INDEX
Yam	37
Sweet	44
New	57
Canned	65
White skinned mashed	70
French Fries	75
Instant Mashed	86
Red Skinned, boiled	88
Baked	85
BAKERY	GLYCEMIC INDEX
Sponge Cake	46
Pound Cake	54
Blueberry Muffin	59
Pastry Pie Crust	59
Bran Muffin	60
Carrot Muffin	62
Angel Food Cake	67
Doughnut	76
Scones	92
COOKIES	GLYCEMIC INDEX
Chocolate Chip	44
Butter	47
Vanilla Crème Filled Wafers	50
Oatmeal	55
Fudge	57
Shortbread	64
SOUPS	GLYCEMIC INDEX
Tomato	38
Minestrone	39
Lentil	44
Black Bean	64
Pea	66
DINNERS	GLYCEMIC INDEX
Fish Stick Fingers	38
Meat Ravioli	39
Cheese Tortellini	50
Pizza	60
Macaroni and Cheese (packaged)	64
BEANS & PEAS	GLYCEMIC INDEX
Chana Dal	8
Chickpeas, dried	28
Kidney Beans, dried	28
Lentils	29
Lima Beans (frozen)	32
Yellow Split Peas	32
Chickpeas, canned	42
Blackeyed Peas, canned	42
Baked Beans	48
Kidney Beans, canned	52

Volumetric Diet - Fact or another temporary Atkins Diet

Here is an interesting write-up on the "New" Volumetric diet

Dr. Barbara Rolls is a well respected nutritionist in the United States. Volumetrics reflects her passion and expertise. It is a balanced and nutritious diet that is easy to follow.




The meaning of the term “Volumetrics” has been around for sometime. I can remember my Dad talking about eating foods with high “moisture” content. The concept of food volume as a means to lose weight quickly fell out of favor and was replaced by fat content. Just within the last 2-3 years food volume has made a comeback.

It is important for consumers to understand that there are only a few clinical trials for weight experts to draw conclusions from and make appropriate recommendations.

For instance, it is my opinion that losing weight is not your problem. I prefer to study why you gained weight and look for solutions to keep it from happening again. That’s why I make many references to muscle.

As you age, you lose muscle and gain weight. I judge a weight loss product from that perspective: does the product cause muscle loss? If so, that is not a healthy weight loss product.

I recommend that you find a professional you like and stick with her. As long as “balanced nutrition” is in some way apart of her philosophy, you’ll be in good hands.

This is a good diet despite two potential problems I discuss in this article. Some may agree and some may disagree, but that is the reason for this article–debate and exchange of ideas.

Volumetrics is not New

Volumetrics utilizes food volume (water content) as a way to restrict calories. In general, foods with high water content are less energy dense. Filling up on high volume, low energy dense foods to help you lose weight has two potential problems.

Satiety may occur too early during feeding. This has two outcomes…
Some dieters will begin snacking or binge eating
A few dieters will end up on a Very Low Calorie Diet - potentially too low.
Dieters might completely eliminate carbohydrate intake.
A diet that restricts an entire food group is not a healthy diet.

Every diet has potential problems and outcomes it would like to avoid. My article is a discussion of two possible outcomes of the diet. If they can be avoided, this is a good diet.

Volumetrics is NOT a variation of the Atkins Diet. Dr. Rolls outlines a weight loss plan that if followed properly will lead to fat loss. Weight loss by losing fat and keeping muscle - that’s a good diet.

It’s Just Water

The easy way to critique the diet is to suggest that drinking water with each meal is practicing Volumetrics. I actually do drink 2-3 glasses of water with each meal and it does keep me from over-feeding.

I think it’s fair to say, that the water content of food plays a bigger role in Volumetrics than fat and fiber. This means that weight loss is from calorie restriction. Losing weight by eating less will cause your body to lose both fat and muscle. This is not the optimal way to lose weight. The only acceptable mechanism for weight reduction is by utilizing stored fat. Muscle should be preserved.

Calorie restriction by itself, is not an ideal way to lose weight.

Losing fat and not muscle requires the right combination and ratio of fat to protein, not just calorie restriction.

Dr. Rolls said, “Foods with a high water content have a big impact on satiety. But you can’t simply drink lots of water, which quenches thirst without sating hunger.”

She continues, “Why is water so helpful in controlling calories? It dilutes the calories in a given amount of food.”

Actually, this might be another problem and not a benefit. With diluted calories, volume is up and you become full before consuming an appropriate amount of calories, vitamins, and minerals.

Your Ad Here

Eating the correct ratio of fat to protein is critical in this type of diet, if you want to prevent weight gain. A diet’s primary purpose is to set up an internal environment that slows the process of gaining weight with age. Severe restriction of calories is a bad approach to preventing weight gain.

There is no doubt in my mind that you can eat less and feel full. Food has volume, mainly from it’s water content. Weight loss in this manner really comes down to restricting calories to a very low level. Rarely does that result in healthy weight loss.

Remember, a good diet prevents weight gain by preserving muscle. Active muscle tissue is your best protection from gaining weight. In short, lose weight by losing fat and keep it off by preserving muscle.

“Volumetrics will teach you how to consume fewer calories while enjoying a satisfying portion of food.” Introduction to Dr. Rolls new book, Volumetrics.

How far individuals push the calorie restriction is something to watch. If you consume fewer calories without the correct ratio of macronutrients, you will lose muscle. If you lose muscle, the diet failed at its primary objective of preventing weight gain.

Volumetrics is not designed to severely restrict calories. I just recognize it as a potential problem.

Volumetrics - A Clear Path to the Atkins Diet

This is not a potential or possible outcome, it’s real and personal for me.

I tried a volumetric diet a few years ago. I don’t remember how or when it happened but eventually I was eating nothing but meat.

If this happens to a significant number of dieters on Volumetrics, the diet would no longer be healthy. Weight loss the Atkins’ way involves to some extent muscle loss.

Despite the high level of circulating amino acids in the bloodstream of an Atkins’ dieter, the ketosis induces a catabolic state that rapidly breaks down muscle.

This state of targeted catabolism has lasting effects beyond the initial ketosis that started it. This is a significant problem for Volumetrics.

Volumetrics - One Last Point

Volumetrics is a nutritious diet. It has a couple of potential problems but all diets do.

The publisher said it pretty well, “Volumetrics is designed to help you lose weight safely, effectively, and permanently without feeling hungry or deprived…

…Dr. Barbara Rolls, who holds the endowed Guthrie Chair in Nutrition at Pennsylvania State University, has spent more than twenty years researching hunger and obesity and the factors that determine how we eat.”

My last point starts with the following paragraph from Dr. Rolls book:

“Satiety is the missing ingredient in weight management. Cut calories by simply eating less, and you’ll feel hungry and deprived. You may be able to stick to such a diet for the short term, but to become successful at lifelong weight management, you’ll need an eating pattern that lets you feel full with fewer calories.”

I agree completely. But I have one point to add. As long as you continue to eat nutrient poor food (processed foods without vitamins and minerals), the drive to over-feed will not stop.

Your body will continue to over-feed to get the vitamins and minerals it needs to function.

Conclusion

Volumetrics is a balanced nutritious diet
If followed properly, healthy weight loss can be achieved
Be mindful of severely restricting calories and avoid starting the Atkins Diet


----------------------------

Recent study at Penn State University has voted the Volumetric Diet number 1. The plan involved eating more of what is classified as low energy density foods (ED) as opposed to food with a high ED. The mastermind - Barbara Rolls, PhD. who has over 20 years experience in nutritional sciences.

The diet allows you to eat more and still loose weight. Provided you eat the right types of foods and no binging on desserts and other high calorie foods is not what it is about.

The ED of foods can be calculated by taking the ratio of the portion in grams and the calories in that portion. The ED is broken down into four different categories:



Very low energy density: 0 - 0.5 e.g. fruits/vegetables (non starchy), nonfat milk and broth type soups. This you can have a lot of during the day. These foods are high in fiber and moisture. At meal time have a large salad or soup so that you will consume less for the main course.
Low energy density: 0.6 -1.5 e.g. starch fruits/vegetables (starchy), grains, spaghetti, beans etc. Have set and controlled portions daily.
Medium energy density: 1.5 - 4.0 e.g. cheese, meats, pizza, salad dressing etc. Portions are limited to set amounts per week.

High energy density: 4.0 - 9.0 e.g. sweets, crackers, chocolate, dessert etc. These are allowed occasionally.
So even though you are eating fewer calories you are filling up on foods that actually make you feel full and you will be able to get a good dose of nutrients, vitamins and all the other good stuff.

Of course exercising goes hand in hand with this as well. At least 30 minutes per day for 5 days should help getting your metabolism in gear. Also self control and a strong will power would be very good to keep close by.