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Less snacking, more satisfaction: Some foods boost levels of an Ozempic-like hormone

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Less snacking, more satisfaction: Some foods boost levels of an Ozempic-like hormone

A fiber found in barley, called beta-glucan, may improve insulin sensitivity, lower blood pressure and increase satiation between meals, research shows.

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A fiber found in barley, called beta-glucan, may improve insulin sensitivity, lower blood pressure and increase satiation between meals, research shows.

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For several months now, I’ve been studying how the new medications, Ozempic and Wegovy, cause dramatic weight loss.

Both medications contain a compound, semaglutide, that squelches hunger like a fly swatter smashes a mosquito. People who take the medication say they no longer have constant cravings for food, so they eat less frequently. The drug seems to quiet what some people call “food noise,” the constant internal chatter telling them to eat.

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While reading study after study about Wevgovy and Ozempic, I learned that the drug mimics a hormone that our bodies naturally make when we’re eating food. It’s called GLP-1. This made me wonder: Could we increase levels of this hormone by changing our diet?

Turns out, the answer is yes – you can increase your body’s production of GLP-1 with your diet, says Frank Duca, who studies metabolic diseases at the University of Arizona. One of the key foods that triggers its release is a food most Americans struggle to eat enough of, even though it comes with a cornucopia of health benefits. Yup, I’m talking about fiber.

Whenever my family finds out that I’m studying obesity or diabetes, they say, ‘Oh, what’s the wonder drug? What do I need to take? What do I need to do?’” Duca explains. “And I say, ‘Eat more fiber.’ “

But here’s the hitch. Not all fiber works the same way. Duca and other researchers are beginning to show that particular types of fibers are more potent at triggering GLP-1 release and at regulating hunger than others. “We’re seeing now that companies are adding fiber to foods, but a lot of the time, they don’t add the kind of fiber that’s super beneficial for you,” Duca says.

How GLP-1 helps flip hunger into satisfaction

To understand why fiber is so important for producing GLP-1, let’s look at what happens when you don’t eat much fiber. Let’s say you wake up in the morning feeling hungry and you eat two slices of white bread and a fried egg. As the digested food moves into the small intestine, many of the nutrients, such as the carbohydrates, fats and amino acids, trigger an avalanche of activity in your blood and brain.

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“The food activates cells in your intestine, which then release a ton of hormones,” says Sinju Sundaresan, who’s a gut physiologist at Midwestern University. About 20 of these hormones, including GLP-1, are known as satiation hormones.

“They tell your body to start absorption, and to suppress your hunger signals,” Sundaresan says. So you slow down eating and eventually stop because you feel satisfied.

At this point, GLP-1 kicks into action. It stimulates the release of insulin and slows down how quickly the bread and egg moves from your stomach into the intestine. So you don’t use up the fuel all at once, says Gary Schwartz, who studies the neuroscience of eating and appetite at Albert Einstein College of Medicine.

GLP-1 also likely activates neural circuitry inside the brain by turning on nerves inside the lining of your gut. “These neurons collect information from the gut, and then signal all the way to the brain stem, where you find another signaling pathway for GLP-1,” Schwartz explains.

But GLP-1’s actions are extremely fast. “Once the hormone hits the blood, it begins to be degraded,” says integrated physiologist Darleen Sandoval, at the University of Colorado, who has studied GLP-1 for more than a decade. “By the time GLP-1 gets to the heart and the rest of the circulation, there’s very little of it left,” she says.

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And so an hour or two after eating this no-fiber breakfast, GLP-1 levels in your blood plummet. And when lunch rolls around, you’re hungry again.

This is where GLP-1 differs substantially from semaglutide, the active ingredient in weight-loss drugs. GLP-1 sticks around in the blood for only a few minutes, but semaglutide persists for days. And this stability allows the drug to go into the brain, where it squelches appetite and cravings directly, says Sandoval. That’s why people on these drugs lose so much weight. “In mice or rats, we can give naturally occurring GLP-1 directly into the animals’ brains, and it stops them from eating,” Sandoval says.

But, back to our breakfast scenarios: What if, instead of eating white bread, you had two slices of high-fiber rye bread, with about 8 to 10 grams of fiber in them? Turns out, adding that hefty portion of fiber adds another opportunity for your intestine to release GLP-1, many hours after the meal.

Satiation hormones last longer after eating fiber

Our bodies don’t have the capacity to break down fiber. So it moves through our small intestines largely unchanged, and eventually – approximately 4 to 10 hours after a meal – reaches our colons.

Here, inside the large intestine, the fiber meets a whole crew of microbes that can digest the fiber. Bacteria in your large intestine can break down certain dietary fibers into smaller molecules. And these smaller molecules can trigger the release of not only GLP-1, but also another key hormone that decreases your appetite, called PYY (peptide YY). These smaller molecules also can suppress appetite on their own, and have been linked to lower body weight and better glucose regulation.

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Since this extra boost of GLP-1 and PYY occurs hours after you eat, it can tamp down cravings between meals and even the overall desire to eat the next meal. “PPY regulates satiety – that is how long you wait between meals,” says the University of Arizona’s Frank Duca. “The release of PYY, in addition to the GLP-1, can increase the length of time between meals,” he says.

These hormones may even influence how much you eat at the next meal. “This is what’s called a second meal effect,” says Edward Deehan, a nutritional microbiologist at the University of Nebraska-Lincoln. “If you eat a lot of fiber at one meal, by the time it’s in your colon, it’s around the time of your next meal. So you may have improved insulin responses and improved satiety or a feeling of fullness,” Deehan says.

But, not all fiber is equal: To get this extra boost of satiation hormones, you need to eat fiber that bacteria can digest. These fibers are called fermentable because bacteria literally ferment them, in a similar way that yeast ferments barley into beer.

Scientists, such as Duca, have just started trying to figure out which fermentable fibers may be best at suppressing appetite and inducing weight-loss. “So the agricultural community in the U.S. could prioritize the growing of grains with these fibers,” he explains.

In one preliminary study with mice, Duca and his colleagues found that a fiber in barley, called beta-glucan, induced the most weight loss in obese animals. “At face value and, at least in our settings, it was only beta-glucan that was effective,he says.

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How To Add Barley To Your Diet

Cooking barley is super easy. Some recipes call for soaking the grain before boiling. But it’s not necessary. Simply add one cup of barley and three cups of water to a pot.

For pearled barley, continue boiling for about 30 minutes. For hulled barley, boil for about 40 minutes. Strain the water and you’re ready!

You can throw barley into soups or on salads and boiled barley is a great fiber-rich substitute for white rice. You can also buy barley flour and use it for baking breads, muffins and pancakes.

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Beta-glucan is also found in oats and rye. And indeed, studies with people have found that beta-glucan fiber may improve insulin sensitivity, lower blood pressure and increase satiation between meals.

Other fermentable fibers include dextrin in wheat, oligosaccharides in beans, peas and lentils, and pectin in apples, pears and green bananas.

If your diet currently doesn’t include much fiber, Duca says, don’t worry too much about which fiber you start adding. “Just being aware of how much fiber you’re eating and increasing it, that’s a huge step to improving your health,” he says. “Then once you get into the habit of eating more fiber, you can be more specific about adding more beta glucan and barley.”

But beware of processed foods that claim to have fiber added to them, Duca says. “Companies are hearing that they need to increase the fiber in their foods, but then a lot of times, they’re adding fiber that isn’t super beneficial for you,” he says. “It’s the type of fiber that just passes right through you, without triggering the release of any hormones.”

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This story was edited by Jane Greenhalgh

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Auto Fire in Ventura County Is Small but 0% Contained

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Auto Fire in Ventura County Is Small but 0% Contained

Firefighters are tracking a new blaze in Southern California, the Auto fire, which began burning Monday evening in Ventura County, northwest of downtown Los Angeles.

As of 4 a.m. Eastern time on Tuesday, it had spread to 56 acres and was 0 percent contained, although its progress had been stopped, according to Cal Fire.

The fire’s name comes from its origin, near Auto Center Drive in the city of Ventura, about 60 miles from downtown Los Angeles. It is significantly smaller than the major fires that have been burning in the Los Angeles area over the past week, the 23,000-acre Palisades fire and the 14,000-acre Eaton fire.

The Auto fire appears to have erupted in the Santa Clara River bottom. The Ventura County Fire Department said that the blaze “was confined to the river bottom, and no structures were threatened,” adding that its cause was under investigation.

There were no immediate reports of injuries caused by the Auto fire. But with winds picking up throughout Southern California, officials have warned that the risk of new fires forming or existing ones spreading will be high for the next few days.

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EU reassesses tech probes into Apple, Google and Meta

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EU reassesses tech probes into Apple, Google and Meta

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Brussels is reassessing its investigations of tech groups including Apple, Meta and Google, just as the US companies urge president-elect Donald Trump to intervene against what they characterise as overzealous EU enforcement.

The review, which could lead to the European Commission scaling back or changing the remit of the probes, will cover all cases launched since March last year under the EU’s digital markets regulations, according to two officials briefed on the move.

It comes as the Brussels body begins a new five-year term amid mounting pressure over its handling of the landmark cases and as Trump prepares to return to the White House next week.

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“It’s going to be a whole new ballgame with these tech oligarchs so close to Trump and using that to pressurise us,” said a senior EU diplomat briefed on the review. “So much is up in the air right now.”

All decisions and potential fines will be paused while the review is completed, but technical work on the cases will continue, the officials said.

While some of the investigations under review are at an early stage, others are more advanced. Charges in a probe into Google’s alleged favouring of its app store had been expected last year.

Two other EU officials said Brussels regulators were now waiting for political direction to take final decisions on the Google, Apple and Meta cases.

The review comes as EU lawmakers call for the commission to hold its nerve against US pressure, while Silicon Valley chiefs hail Trump’s return as the start of an era of lighter tech regulation.

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Mark Zuckerberg, Meta’s chief executive, on Friday called on the president-elect to stop Brussels fining US tech companies, complaining that EU regulators had forced them to pay “more than $30bn” in penalties over the past 20 years. 

Zuckerberg, who recently announced plans to abolish fact-checking on Facebook and Instagram — potentially running foul of EU rules — said he was confident the incoming Trump administration wanted to defend American interests abroad.

The implications of Trump’s presidency were a factor in the review, one of the officials said, while insisting his victory had not triggered it.

The commission said it remained “fully committed to the effective enforcement” of its rules. The ongoing cases were “not yet ready at technical level”, a commission spokesperson said, arguing that such investigations took time because of their complexity, novelty and the “need to ensure that commission decisions are legally robust”.

When asked about the FT’s report on Tuesday, the spokesperson said: “There is no such review taking place . . . What we do have are upcoming meetings to assess the general readiness of an investigation. No decision can be taken yet on any of these cases.”

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Before Trump’s victory, EU regulators had been pursuing aggressive action against the world’s biggest tech groups, passing a clutch of reforms aimed at opening markets and setting a regulatory framework for Big Tech.

Under the Digital Markets Act, a law seeking to curb the market abuse of big platforms, Brussels launched investigations last March into Apple, Google and Meta.

The commission has also come under pressure to use the full powers of the Digital Services Act, a set of rules aimed at policing content online, to curb the growing influence of tech billionaire Elon Musk in European affairs. 

In addition to the similar investigation of Google’s owner Alphabet, the commission has been looking at whether Apple favoured its own app store, as well as Facebook owner Meta’s use of personal data for advertisements.

Brussels is also consulting Apple’s rivals on the tech group’s proposals to make its iOS operating system compatible with connected devices.

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Denmark’s Margrethe Vestager and France’s Thierry Breton, both of whom took a tough line against US tech companies, stepped down from the commission in November.

“Priorities may be shifting,” said one. “The [digital rules] come from the previous commission.”

The commission’s chief spokesperson said on Tuesday: “There may be a political reality [in the US] that puts pressure on the technical work . . . we will be looking and assessing on the basis of concrete measures and actions from the new [Trump] administration.”

EU lawmakers have called for regulators to hold firm. Stephanie Yon-Courtin, an MEP who was involved in drafting the tech rules, said EU probes could not be sacrificed to avoid diplomatic fallout.

In a letter to Ursula von der Leyen, the commission president, Yon-Courtin said the DMA “cannot be taken hostage”.

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She added: “Please reassure me that your cabinet and yourself are fully supporting the effective implementation of the DMA, without further delay.”

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This skateboarding economist suggests we need more skateparks and less capitalism

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This skateboarding economist suggests we need more skateparks and less capitalism

A young skateboarder riding in front of the Ferry Building on the Embarcadero in San Francisco California.

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“The Skateboarding Ethic and the Spirit of Anti-Capitalism.” That was the title of an unusual paper presented at the annual meeting of American economists this year. The title was clearly a reference to a famous 1905 book by German sociologist and economist Max Weber, The Protestant Work Ethic and the Spirit of Capitalism. And I really wanted to know what this economist was going to argue, and, even more, who he was.

This year’s economics conference was spread out across hotels around San Francisco’s Union Square. On the first day of the conference, it was raining hard, and I ran from my hotel to another one down the street to see this paper be presented.

Sopping wet, I entered a small, basement conference room before the presentations began. “Is this where the skateboarding paper is being presented?” I asked the room.

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Sure enough, a Gen Xer with baggy blue jeans, Vans skate shoes, and a tweed blazer with elbow pads — the only fashion item that screamed “I’m an academic” — stood up and turned around. “Yes, I’m presenting the skateboarding paper here,” he said.

This tweed-jacketed, Vans-wearing man was Thomas Kemp. He’s an economist at The University of Wisconsin–Eau Claire. Kemp says he’s been skateboarding for 40 years, and he continues to skate every day he can (it gets harder to skate during Wisconsin’s winters, so Kemp says he snow skates as well).

For a long time, Kemp published pretty standard economic papers. Papers with titles like, “The Impact of Water Clarity on Home Prices in Northwestern Wisconsin” and “Estimation of product price elasticity of demand.”

“When I was a graduate student, I was actually going to write about skateboarding, but I was told ‘that’s not a good idea,’” Kemp says. But Kemp is more established now. In fact, he’s the chair of his economics department, so he’s more willing to ollie onto the topics he’s the most passionate about.

Kemp’s transformation began a few years back, when he discovered the burgeoning academic literature on skateboarding. “I was just blown away, like, ‘Wow, people are doing academic work on skateboarding,’” Kemp says. And that’s when he did his 180 kickflip.

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“ I literally dropped everything else I was working on and started writing papers on skateboarding,” Kemp says.

The Value of Skateparks

Kemp has now published a series of economic papers about skateboarding. One paper, recently published in The Journal of Economic Analysis, is titled “Shred Central: Estimating the user benefits associated with large public skateparks.” Kemp estimated the consumer benefits of the Lauridsen Skatepark in Des Moines, Iowa. At 88,000 square feet, it’s the largest skatepark in the United States.

One of the issues with the economics of skateparks is they’re generally free to use, which makes it difficult to figure out how much they’re actually worth. This is a common problem for public goods, like parks, beaches, rec centers, and so on. Determining the value of a skatepark is important to figure out whether, for example, communities should build more skateparks, and how big and tricked-out those skateparks should be. Despite the popularity of the sport — estimates suggest there may be as many as 9 million skateboarders in the US — “public resources devoted to skateboarding lag far beyond other leisure activities such as softball, tennis, or soccer,” Kemp writes.

Kemp argues that the distance skaters (and BMXers, roller bladers, and other recreationists) are willing to travel to go to the skatepark provides a good way to estimate the value of it. Traveling requires time and money, so the distance users are willing to travel provides an indication of how much they think a skatepark is worth.

In “Shred Central,” Kemp surveyed skateboarders at Lauridsen Skatepark, and found they “will travel great distances at significant cost to ride a park of high perceived quality.” Crunching numbers on use of the park and travel distance, Kemp estimates that the user benefits of this skatepark are “$61 per user per day and roughly $488,000 annually.” This high estimate for the value of the skatepark suggests that there’s a shortage of high-quality skateparks around the country and that community leaders should build more of them. Rad!

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“The Skateboarding Ethic and the Spirit of Anti-Capitalism”

In his 1905 book, The Protestant Work Ethic and the Spirit of Capitalism, Max Weber argued that Protestant Christianity, especially Calvinism, promoted ethics, like thrift and hard work, that helped nurture the birth of capitalism and rapid economic growth in Northern Europe.

Like Protestants, skateboarders, Kemp argues, have their own set of ethics that can affect their economic lives. And, in Kemp’s view, these ethics can come into conflict with capitalism. For example, skateboarders are known to skate on private property and in front of businesses in search of cool, skateable features. It’s one reason why community leaders have been building skateparks: to encourage skaters to skate in sanctioned areas that are less disruptive to business.

Kemp sees a similar process in history with stickball and baseball. During his presentation, Kemp showed a picture of baseball legend Willie Mays playing stickball in the street when he was young. Like with skateboarding, Kemp says, many leaders saw stickball as a nuisance that disrupted commerce. Kids would shut down streets and disrupt traffic to play the game. They would hit balls and dent cars and break windows. This “irritation to commerce,” Kemp suggests, inspired communities to start building baseball diamonds in community parks and institutionalize the game into more organized and less disruptive baseball leagues.

Willie Mays playing stick ball with Harlem kids.

Willie Mays playing stick ball with Harlem kids.

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“The drive towards creating skateparks appears to me to be on a similar trajectory to what we saw with stickball into baseball,” he says. “That said, we’re now 50-plus years into skateboarding history, and so far, skateboarding seems to be relatively immune from that institutionalization. It’s just as common to see kids skateboarding out in the streets as it is in a skatepark, perhaps even more so.”

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Kemp was the last person to present a paper during this particular conference session. The paper presented before him was much less fun, highlighting physical and mental health problems plaguing our society, including the rise of depression, anxiety, and deaths of despair. The author blamed our economic and health systems, which “prioritizes profits over people’s health,” for making these problems worse.

In important ways, skateboarding is a product of capitalism. For decades, for-profit companies have developed and manufactured better skate decks, trucks, and wheels. They’ve marketed the sport. They’ve popularized it. They’ve made it more accessible. Kemp acknowledges that. But he also sees ethics within the culture of skateboarding that can help people overcome the challenges they may face in our capitalist society.

The skateboarding ethic, Kemp says, is “an ethic of resiliency. I fall, I get up, I do it again.” It’s an ethic of “self-betterment. The skateboarder is always trying to do another trick. They’re trying to do the trick better with more style. They’re trying to do it in different places. They’re comparing themselves to their past selves and not necessarily other skateboarders.” And it’s an ethic that isn’t really concerned with competition with others. Skateboarding, he says, is a non-zero sum game. “In other words, if I do the trick, it doesn’t matter that the other skateboarder didn’t do the trick. I’m not in competition with them. I don’t win, they lose, or I lose, they win. No, we’re all winning — hopefully — compared to our previous selves.”

Skateboarding, Kemp suggests, can help us become more resilient. It can help us build more pride in ourselves. It can help us fight isolation and build community. And it can help us exercise, alleviate stress, find joy, and escape the 9-5 grind.

“Skateboarding has something to show us about living life in these challenging times that we find ourselves in,” Kemp says.

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Kemp’s presentation, appropriately, took place in San Francisco, which is widely recognized as one of the best and most hardcore skateboarding cities in the world. Skaters here are known to “bomb” hills like daredevils, reaching high speeds and doing incredible tricks. And the city has really come to embrace skateboarding. For example, the San Francisco Museum of Modern Art currently has a skateboarding exhibit called “Unity Through Skateboarding” (which, apparently, my son and wife really enjoyed while I was attending this conference).

“San Francisco is legendary,” Kemp said. “Of course, this is a work trip. But, hopefully, I’ll get some skating in while I’m here.”

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