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A Chink in the Small, Frequent Meal Theory

by Monica Reinagel, MS, LDN

For many years, we’ve been told that eating small, frequent meals is a good strategy for weight loss.   In part, this was based on a body of research showing an inverse relationship between meal frequency and BMI.   In other words, studies found that people who reported eating  more times per day were less likely to be overweight.

I’ve always been confused by this.  In my observation,  people who eat more frequently usually end up eating more calories overall–and eating more calories generally leads to higher body weight.

In a new paper in the Journal of Nutrition, Megan McCrory and colleagues explain why the research data don’t seem to line up with reality: the research data were wrong. Continue reading “A Chink in the Small, Frequent Meal Theory” >

Silken Asparagus Soup

by Monica Reinagel, MS, LDN

Serves 4

You’d never guess that this elegantly creamy soup is completely dairy-free! For a more substantial dish, add 3 or 4 peeled cooked shrimp to each bowl before serving. The hot soup will warm the shrimp without overcooking them.

2 shallots or 1 medium onion, chopped
1 tablespoon olive oil
1 pound very slender asparagus spears, tough ends discarded
2 14 ounce cans low sodium chicken stock, or 3 1/2 cups homemade stock
1 bay leaf
1 spring fresh thyme (or 1/4 teaspoon dried thyme)
1 teaspoon sea salt
1/2 teaspoon ground pepper
6 ounces (1/2 package) extra firm silken tofu Continue reading “Silken Asparagus Soup” >

The Antidote to Fructose Fears

by Monica Reinagel, MS, LDN

For as long as Gary Taubes and Robert Lustig have been sounding the alarm about sugar (in general) and fructose (in particular) being the fall of Western civilization, I have been attempting to inject some much-needed perspective into the discussion.  (See the bottom of the post for  links to my articles dating back to 2007).

In  my opinion, the black-and-white view promoted by Taubes and Lustig is counter-productive. Instead of helping people set reasonable limits on their sugar intake, they’ve got people afraid to have an apple for fear of the fructose it contains.

If you eat large quantities of sugar–say, 25% or more of your daily calories for an extended period of time–you may well experience the doomsday scenario that Taubes and Lustig depict–fatty liver, altered metabolism, increased appetite, diabetes, obesity, and reduced life expectancy.  On the other hand, these effects have not been seen in people (or rats) who consume sugar in moderate quantities.

Continue reading “The Antidote to Fructose Fears” >