Weight loss success and healthy weight depends on proper energy balance. However, most diets simply reduce calories, while leaving the dieter hungry. On top of that, the normal day-to-day stresses contribute to regular over-eating, or not following the eating plan if trying to stay on a particular diet. However, according to some recent research, some foods like raisins seem to hold out a possibility of appetite control while adding to nutrition.
A recent study by M. J. Puglisi and co-authors (University of Connecticut) investigates the role for raisins and weight loss. The authors posit that the carb (or more specifically, the sugar) content within one cup of raisins may positively affect the secretion of leptin. Leptin is a key hormone involved in appetite control (others are insulin and ghrelin – but many more are involved in this key function). The particular role that leptin plays is to signal the status of energy stores within the body.
Following the energy balance theory, our body has to use (by burning) or store away all consumed energy (food, represented with calories). Any calories that the body cannot burn off in the short term are stored as fat by the fat cells. Following that process, the fat cells also start secreting leptin to tell the brain about the quantity of stored food. This is an interesting activity. The more prevelant the fat cells in the body, the more leptin is secreted into the bloodstream. As more leptin is secreted, the stronger the signal to stop eating. At some point, the hypothalamus in the brain receives and understands this information, and we stop eating.
Raisins are also very rich in dietary fiber. One (1) cup of raisins has about 5.4 g of dietary fiber, which is relatively high fiber content for fruit. Dietary fiber plays an important role of slowing digestion – aside from more complete digestion, the benefit is that the body stays full longer.
As always, please consult with a physician before initiating any diet or exercise routine.
Works Cited
Puglisi, M.J., Mutungi, G., et al., Raisins and Walking alter Appetite Hormones and Plasma Lipids by Modifications in Lipoprotein Metabolism and Up-Regulation of the Low Density Lipoprotein Receptor., Metabolism Clinical and Experimental 58 (2009) p. 120-128. via PubMeg.gov.
