Huge regional differences. The two southernmost states, Kerala and Tamil Nadu have more people who have recovered than are active. This is a good sign.
Browncast Episode 28: Obesity, Lifestyle, Fat and more..
Another BP Podcast is up. You can listen on Libsyn, iTunes, Spotify, and Stitcher. Probably the easiest way to keep up the podcast since we don’t have a regular schedule is to subscribe at one of the links above.
You can also support the podcast as a patron (the primary benefit now is that you get the podcasts considerably earlier than everyone else…). Would appreciate more positive reviews.
In this episode Razib and Omar move away from politics and culture to talk about the science (and non-science) of nutrition, lifestyle, obesity and fatness, especially as it relates to South Asians. As some readers may know, I am an endocrinologist with a research interest in obesity and insulin resistance and Razib is a geneticist with a personal interest in health, nutrition and lifestyle, so I hope listeners will find it useful. Comments welcome.
PS: a couple of people have asked what my recommendations are for treating obesity. I hope to do a longer post some day, but here is the brief outline of what I advise my (pediatric) patients:
-Increased physical activity (1 hour of moderate to vigorous daily activity that gets your heart rate up; minimum of 30 minutes per day). This can be as simple as taking a brisk walk or using a treadmill or going up and down the stairs or dancing in front of a video or playing activity games on a game console.
-Try to adopt a lifestyle in which most meals are home-cooked and consist primarily of fresh ingredients rather than processed foods. Try to limit overall caloric intake and I especially recommend limiting the intake of carbs (smaller helpings of pasta, rice, bread, potatoes, more of fresh veggies and meats that are not heavily breaded or fried; for significantly obese patients I recommend limiting carbs to 2 servings per meal (30 grams of carbs) and no carbs in snacks). That said, each person can find a lower calorie, lower sugar diet that they are most comfortable with. As long as it is helping them lose weight, it’s good.
-Eat fruit rather than drink fruit juice. Increase your intake of fresh vegetables and eat whole grains rather than highly refined ones. This may not have much impact on weight per se, but will improve cholesterol, cure constipation and may have other health benefits.
-Avoid all chips, Cheetos and other high-calorie snacks. Stop buying these snacks, stop eating them except on rare occasions.
-Limit foods made with added sugar (cookies, brownies, donuts, cakes, pastries, candy, etc.) to small helpings on special occasions. Limit fast food intake to occasional outings.
-Stop the regular use of soda, gatorade, powerade, iced tea and juice, try to drink more water at meals.
-Avoid all foods that contain trans fats (read labels).
-Most studies indicate that dairy is good for you and drinking 1-2 cups of milk daily is strongly recommended for all children and adolescents. Yogurt is good for you, and cheese (in moderation) is also beneficial rather than harmful. There is evidence that whole fat dairy products may be healthier than low-fat alternatives for most people.
-Nuts, avocados and lentils appear to be healthier than equivalent amounts of other foods and eating them in moderation may have long term health benefits in addition to helping with weight loss.
-Limit screen time. (the official advice is <2 hours daily, but the fact is that most students spend more than that on just work, but limit as much as possible, set up “phone-free time” for physical activity and other social interactions.
Finally, do NOT make a constant struggle over dieting and weight control the dominant feature of your child’s life. A healthy lifestyle for the whole family is the aim, rather than obsessive control of one child’s food intake.
-Do not be discouraged if weight loss is slow. Your body will always resist weight loss; the aim is to stick to an overall healthier lifestyle (more exercise, less processed foods, few snack items, more fresh foods)
Why do South Asians have heart disease?
Why Do South Asians Have Such High Rates of Heart Disease?:
Some of the most striking findings to come out of Masala relate to body composition. Using CT scans, Dr. Kanaya and her colleagues found that South Asians have a greater tendency to store body fat in places where it shouldn’t be, like the liver, abdomen and muscles. Fat that accumulates in these areas, known as visceral or ectopic fat, causes greater metabolic damage than fat that is stored just underneath the skin, known as subcutaneous fat.
…. Cardiovascular risks tended to be highest in two groups: those who maintained very strong ties to traditional South Asian religious, cultural and dietary customs, and those who vigorously — embraced a Western lifestyle. Those with lower risk are what the researchers call bicultural, maintaining some aspects of traditional South Asian culture while also adopting some healthy Western habits.
This discrepancy plays out in their dietary behaviors. Almost 40 percent of Masala participants are vegetarian, a common practice in India that is widely regarded in the West as heart healthy. But vegetarians who eat traditional South Asian foods like fried snacks, sweetened beverages and high-fat dairy products were found to have worse cardiovascular health than those who eat what the researchers call a “prudent” diet with more fruits, vegetables, nuts, beans and whole grains (and, for nonvegetarians, fish and chicken). People who eat a Western style diet with red and processed meat, alcohol, refined carbohydrates and few fruits and vegetables were also found to have more metabolic risk factors.
I think one of the issues with the “traditional” lifestyle combined with modern affluence is that they aren’t actually eating like their (our) ancestors would eat. Though fried snacks and sweetened beverages are acceptable in vegetarian diets, I doubt that this was on the menu for many Indians who lived on vegetarian diets in the past. The two “bad” dietary options are really converging on modern processed/high cal diets from different pathways.