Calorie Control C O M M E N T A R Y

Fall 1999
Vol. 21, No.2

Experts Sort Out Fact from Fiction about

S
eats are getting wider at Yankee Stadium. Belts have increased in
length. And more Americans are choosing the “super-size”
meal at fast food restaurants. What does this add up to?
Despite the fact that fat consumption is down, obesity has
reached epidemic proportions and continues to grow.
meals eaten in restaurants contain
more fat and saturated fat and fewer
nutrients than foods made at home.
Approximately 38 percent of calories come
from fat in an average restaurant meal.
For 30 years, nutritionists have been telling Americans to cut A recent Journal of the American
the fat in their diet as a way to lose weight. Food manufacturers Dietetic Association study found that
responded by developing reduced-fat and fat-free products. But women who eat out more than five
many Americans took this as a license to eat more, food authori- times per week consume almost
ties say. So, are fat-free foods to blame? Or, are there other 300 more calories and nearly
factors making us fat? 20 more grams of fat per day Experts say the
U.S. Department of Agriculture (USDA) experts say the rea- than those who eat at home. reason for the
son for the increasing number of overweight Americans – 55 Another problem increasing number
percent of the population is now considered overweight – is that accounting for the rise
people are consuming more calories than ever before. in obesity is inactivity. Dr. of overweight
According to the latest National Health and Nutrition C. Everett Koop, former U.S. Surgeon General, Americans is
Examination Survey (NHANES), total caloric intake by adults recently urged Americans to make fitness “a that people are
increased from 1,969 calories per day in 1978 to 2,200 calories national health priority.” Experts estimate that consuming more
in 1990. approximately 60 percent of Americans are not
One of the factors contributing to America's overweight prob- physically active on a regular basis, and one in calories than ever
lem is eating meals out. The number of meals eaten away from four are not active at all. before and are not
home has increased by 16 percent, almost double compared to As for low-fat foods, experts agree they're not a exercising enough.
1977 and 1978, a USDA report says. The report also notes that panacea. But when used appropriately, they can be
(continued on page 4)

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Today’s Fad Diets:
3
Low-Calorie/
5
Calorie Control
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Obesity Increases
Too Good to Lowfat Bulletin Web Site Logs Risk of Dying Early
be True Over 30 Million
 Today’s Fad Diets: Too Good to be True

A
ccording to the American Dietetic Association, weight
loss programs, pills and products are a $33 billion
industry. The Atkins' Diet, The Zone and Sugar
Busters are some of the most popular diets today.
The authors of many of these books claim to have
health specialist, and Dr. Mary Flynn, a nutritionist, both of
whom are with Brown University, have written a new book called
“Low-Fat Lies, High-Fat Frauds.” In the book they write, “The
Atkins diet is potentially so dangerous that the Surgeon General
should probably put a warning on every book Dr. Robert Atkins
solved the weight loss problem. But with so many sells. The diet's only salvation is that people can't tolerate it for
diets available, which one should you choose? very long – not long enough for the increase in the risk of heart
Before you choose any weight loss program, read disease or cancer that long-term use of such a diet could bring.”
“The Atkins diet what the experts have to say. They have the “skinny”
is potentially so on the most popular diets available. THE ZONE
dangerous that the How it works: This diet is very similar to Dr. Atkins' diet. Both
Surgeon General DR. ATKINS' NEW DIET REVOLUTION are classified by health professionals as “high protein diets.”
How it works: This diet encourages consumers to Author Barry Spears also encourages consumers to increase pro-
should probably limit carbohydrates to 20 grams per day for the first tein and decrease carbohydrates as a means of losing weight, as
put a warning two weeks. Certain vegetables are limited and most well as bettering athletic performance. Dr. Spears bases his diet
on the theory that carbohydrates cause insulin levels to rise and
on every book carbohydrates such as pasta, grains, cereals, etc.,
should be avoided. Protein is unrestricted, so you increased production of insulin causes obesity. However, this diet
Dr. Robert does not restrict carbohydrates as severely as Dr. Atkins' plan.
can eat as much steak, eggs, bacon, chicken or fish
Atkins sells.” as you want. Dr. Atkins' book is based upon the the-
ory that excess carbohydrates prevent the The facts: Although this book has topped The
– from “Low-Fat Lies, body from burning fat efficiently, thus New York Times best sellers list, profes-
High-Fat Frauds” the reason for restricting carbohy- sional organizations disagree with the
drates and increasing protein. claims. The American College of
Dr. Atkins was recently quoted Sports Medicine, the American
in a September 7 CNN story Dietetic Association, the Women's
as saying, “So it's not that it Sports Foundation, and the
(the eating plan) needs to be Cooper Institute for Aerobics
low-calorie; as long as you Research have stated that “high-
cut out the carbohydrate, the protein plans are neither the
weight loss is automatic.” answer for weight loss nor for
athletic performance and can
The facts: Environmental cause harm.” They also point out
Nutrition Newsletter notes that that this diet is “inadequate in some
although one may lose weight on the major nutrients, particularly carbohy-
drates.” While high protein diets usually
Foods such as diet, it does not come without a price –
encourage 30 percent of calories from protein, 30
low energy and muscle breakdown. According to
pasta, rice, white the Mayo Clinic's Web site, most of the weight loss is percent from fat and 40 percent from carbohydrates, most
potatoes, carrots, a result of water loss. Additionally, as a result of the health professionals and health organizations advocate that car-
corn and watermelon increase in protein, saturated fat and cholesterol bohydrates should make up approximately 55 to 65 percent of
the calories in the diet. Protein should make up 10 to 15 per-
are prohibited. increase as well, both of which are capable of pro-
cent. Although some people do lose weight on the diet, it is usu-
moting heart disease. And, there are still other
problems. Tufts University's School of Nutrition ally due to the decrease in calories, not the increase in protein.
Science and Policy identified this diet as providing The Mayo Clinic found that The Zone's “recommended diet” is
less than 60 percent of the Recommended Dietary approximately 850 calories. However, the American Dietetic
Allowance (RDA) for calcium. (RDAs are reference Association recommends that persons trying to lose weight
values established by a board of experts to prevent should not dip below a 1,200-calorie-a-day level.
Americans from developing deficiencies due to inad-
(continued on page 5)
equate consumption.) Dr. Kevin Vigilante, a public
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 C O M M E N T A R Y
Low-Calorie/Low-Fat Bulletin
THREE KEYS TO LOSING WEIGHT DATA SHOW OLESTRA'S SAFE
Eating a low fat diet, watching total calorie intake and exercising vigor- As part of the FDA approval of olestra for use in savory snacks, Procter
ously are the three keys to losing weight and keeping it off, according to & Gamble is monitoring olestra intake and its effect on nutrient status in
an ongoing study by the National Weight Control Registry, as reported in the U.S. A full year of data is now available. Among the findings: intake
a recent New York Times article. The study began approximately five of fruits and vegetables did not decrease with consumption of olestra-
years ago and involves over 2,500 participants who have all met the containing snacks; total snack consumption did not increase with olestra
requirements of having lost at least 30 pounds and kept it off for at least consumption; and a significant trend toward reduced percentage of
one year. According to Dr. James O. Hill of the University of Colorado, energy from fat and reduced serum cholesterol was observed with
“What we've learned so far is that these people have not found any increased olestra intake. No statistically significant associations between
secret to maintaining weight loss.” It appears to be the three common olestra intake and reduced serum carotenoid concentrations were found.
factors the dieters share which keeps their weight in check. Dr. Rena
Wing, a colleague of Dr. Hill's, said, “It's not like these people are so JECFA AND EU RULE AGAINST STEVIOSIDE
different from other people. It seems to me that they had a whole Stevioside is not “acceptable” as a sweetener, according to two interna-
different approach: 'This time I'm going to do it.'” tional agencies. The sweetener was recently reviewed by the Joint Food
and Agriculture Organization/World Health Organization Expert
RATES OF OBESITY, PHYSICAL INACTIVITY ON THE RISE Committee on Food Additives (JECFA) and the Scientific Committee for
The incidence of obesity in adults and Food of the European Union (EU) and determined not to be acceptable
children, physical inactivity, diabetes as a sweetener on the basis of available data. Stevioside may be used as
and asthma are increasing, according a dietary supplement in the U.S., but no reference to sweetness can be
to the U.S. Department of Health and made. It is not approved for use as a sweetener in the U.S.
Human Services' Healthy People 2000
Review, released in June. Surgeon LANCET'S “LETTER TO THE EDITOR” DENOUNCES ASPARTAME RUMORS
General Dr. David Satcher noted that In response to misinformation about aspartame circulating on the
more than 20 percent of U.S. children Internet, a letter to the editor, published in the July issue of The
were overweight, and defined childhood Lancet, said, “Virtually all of the information offered is anecdotal, from
obesity as an epidemic. He also commented anonymous sources and is scientifically implausible.” The letter, writ-
that families should become more active. Physical activity ten by Anthony Zehetner and Mark McLean of the Department of
has declined due to more time spent in front of the computer and Endocrinology, Westmead Hospital, Sydney, Australia, stated, “The anti-
TV, as well as a decrease in the physical education programs in aspartame campaign purports to offer an explanation for illnesses that
schools, he said. are prominent in the public eye. By targeting a manufactured chemi-
cal agent, and combining this with pseudoscience and selective report-
SPLENDA APPROVED AS GENERAL PURPOSE SWEETENER ing, the campaign makes complex issues deceptively simple.”
FDA has approved the use of SPLENDA® (also known as sucralose) as Aspartame is one of the most thoroughly tested food additives and its
a general-purpose sweetener in foods. McNeil Specialty Products Co. safety has been affirmed 26 times over a period of 23 years by the FDA.
petitioned FDA for the broadened use of sucralose. The FDA approval For more information on the safety of aspartame and health scares
now allows sucralose to be used in products where standards of identity perpetuated by the Internet, check out the spring 1999 issue of
do not preclude its use, including all foods and beverages, nutritional Commentary at www.caloriecontrol.org.
supplements, medical foods and vitamin/mineral supple-
ments. In related news, the Institute of Food WEB SITE IS SWEET ON SACCHARIN
Technologists (IFT) has chosen McNeil Specialty Products The Calorie Control Council has developed a
as the recipient of the 1999 Industrial Achievement Award saccharin Web site – www.saccharin.org – to
for the discovery and commercialization of sucralose. IFT educate consumers on the history, benefits
presents the award yearly to innovators of an outstanding and safety of saccharin. Included on the site
food process or product that exemplifies significant are position statements from scientists and
advances in food technology, production and product related links.
commercialization.
Experts Sort Out Fact from Fiction about Fat (continued from page 1)

included as part of a healthy diet and aid in weight control. And, have gained. “Reduced-fat products should be used
they advise that cutting fat isn't the only key to maintaining a as substitutes for higher fat items, not as additions,”
healthy weight. The motto today is calories still count. she notes. Dr. Foreyt comments that in addition to
Commentary asked leading health authorities their opinions reducing fat in the diet, many low-fat foods and bev-
on what's causing America's obesity problem, and to sort out fact erages allow people to enjoy their favorite foods
from fiction on fat. Here is what they said: without extra calories.
Another problem contributing to increased weight
FICTION: Americans have decreased the fat in their diet, so it gain is lack of physical activity. A study in the October

R
must be something else that is causing people to gain weight. 13 Journal of the American Medical Association
found that even those who are exercising and reduc-
FACT: Although Americans have cut their fat intake to 34 per- ing calories often aren't exercising enough. Only 42
cent, they still do not meet the U.S. Dietary Guidelines recom- percent of the men and 37 percent of the women Diets that claim
mendation of 30 percent or less of calories daily from fat. who said they were trying to lose weight are meeting you can eat as
According to Karen Collins, R.D., of the American Institute for federal recommendations of at least 150 minutes of much as you want
exercise weekly, the study found.
Cancer Research, several factors contribute to weight gain. and still lose
“Today people lead fast, high-stress lives," she says. “Many peo-
ple turn to food as a stress relief or as an emotional comfort. FICTION: Calories from fat are much worse than weight have been
People are no longer in touch with their hunger cues and have calories from carbohydrates or protein. around for years
not been well educated about portion control.” and have had little
FACT: Although the calories from fat, protein and
success in the long
FICTION: Fat is not the problem, therefore, there's no need for carbohydrates are metabolized differently, a calorie,
fat-free and reduced-fat foods in the diet. Many diets say that you despite its source, is still a calorie. However, fat is run, according
can eat as much fat as you want, and you won't gain weight. more calorically dense (9 calories per gram) than to Chris
carbohydrates or protein (4 calories per gram). Still, Rosenbloom,
FACT: Diets that claim you can eat as much as you want and researchers say that while increased fat intake can
still lose weight have been around for years and have had little contribute to an increase in calories, over-consump- Ph.D., R.D.
success in the long run, according to Chris Rosenbloom, Ph.D., tion of any food can cause weight gain. “More calo-
R.D., associate professor of nutrition at Georgia State University ries consumed than expended equals weight gain, no
in Atlanta and an American Dietetic Association spokesperson. matter where those calories come from,” Dr. Foreyt
“In truth, these diets really don't allow you to eat all you want,” notes. The bottom line is: calories still count.
she says. “Instead, they have some very restrictive guidelines.”
John Foreyt, Ph.D., director of the Nutrition Research Clinic and FICTION: The only fat people should worry about
professor, Department of Medicine at Baylor College of is total fat intake.
Medicine in Houston, notes that these diets are unproven and
have not been peer reviewed. What's more, their safety and effi- FACT: Dr. Foreyt advises that total fat intake is
cacy have yet to be shown. “Reduced-fat and fat-free foods have important because fat is associated with obesity.
had a tremendous impact on the American population. They However, consumers should pay attention to satu-
Karen Collins, R.D.
have helped to keep the taste in foods, while allowing people to rated fat as well, as it has the potential to raise cho-
control fat,” says Dr. Foreyt, a leading obesity expert. lesterol levels. He advises (as do many other
experts) to watch overall fat intake and consume a
FICTION: Low-fat and reduced-fat foods have only made balanced diet. The U.S. Dietary Guidelines Advisory
people fatter. Committee has recommended a shift in focus from
total fat to saturated fat. The recommendation, if
FACT: Ms. Collins notes that reduced-fat and fat-free products approved by the USDA and the Department of
can be incorporated into a balanced diet, when used appropri- Health and Human Services, will read as follows:
ately. Two recent studies reported in the American Journal of “Choose a diet low in saturated fat and cholesterol,
Clinical Nutrition demonstrated that even “casual” use of and moderate in total fat.”
reduced-fat foods can significantly reduce overall fat intake.
However, she says, some people believe that because these prod-
ucts are low in fat, they can eat twice the amount. They are sur- John Foreyt, Ph.D.
prised to find that they have not lost weight, and in some cases,
4
 Today’s Fad Diets: Too Good to be True (continued from page 2)

SUGAR BUSTERS amounts in this diet. However, there are some redeeming quali-
How it works: Co-authors Mr. H. Leighton Steward, ties. Sugar Busters encourages you to eat whole grains, to trim
Dr. Samuel S. Andres, Dr. Luis A. Balart and Dr. the fats from meats, and to decrease overall sugar intake.
Morrison C. Bethea have found their book topping the
best sellers list, as well as recommended by several The bottom line: Be wary of diets that go against what credible
restaurants in the New Orleans area. The basis of this health care organizations and professionals recommend. While
diet is that certain foods, namely carbohydrates, cause many of these fad diets encourage limiting certain foods, many
insulin levels to rise. Authors of this book write studies have shown that incorporating a variety of foods in
that insulin makes you fat by promoting the diet is important. The Mayo Clinic Web site
the storage of fat in the body. Foods reminds consumers that research has shown
While fad diets may such as pasta, rice, white potatoes, that grains, fruits and vegetables help to pre-
take the weight off, carrots, corn and watermelon are vent certain diseases such as cancer.
they don't teach prohibited. Remember, if it sounds too good to be true, it
probably is. Health care professionals agree
how to keep it off.
The facts: Environmental that you can't eat unlimited calories and still
Losing weight Nutrition Newsletter reviewed this lose weight.
requires eating book and found some problems. Many of these diets offer quick fixes. They
less, being more First, insulin does not promote the stor- sound glamorous and easy but the reality is, losing
age of fat, unless excess calories are ingested. weight is never easy. For permanent weight loss, it is
active, or – important to learn sound eating habits. While fad diets may take
Insulin is important for good health as it brings ener-
preferably – gy to the cells in our body. Although you may lose the weight off, they don't teach how to keep it off. Losing weight
doing both. weight, it is most likely due to water loss, not loss of requires eating less, being more active, or – preferably– doing
fat. People also tend to ingest fewer calories while both. Exercise is also key. Most importantly, any change you
practicing Sugar Busters. Vital nutrients such as make should be something you can stick with for life.
calcium, vitamin A, and fiber are all found in low

“CALORIE CONTROL” WEB SITE LOGS OVER 30 MILLION HEALTHY HITS

O
n the Web for two years – www.caloriecontrol.org –
has now surpassed 30 million hits and 1.3 million
visitors. Why do people log on? The “Calorie
Control” Web site offers consumer-friendly informa-
tion on calorie counting, light foods and beverages,
weight. Light recipes and an exercise calculator are other popular
features. It also features useful information on low-calorie ingre-
dients and other topics of interest.
Recently, the site has been updated with several new sections
and a newsier, more consumer-friendly Home Page and addi-
weight control and exercise. tional links. Also, due to its popularity, the online calorie calcu-
The site offers tips lator has been moved to its own domain:
In recent weeks, the site has
on cutting calories averaged over 600,000 hits and www.caloriescount.com.
while maintaining 20,000 visitors per week. Updated The site has received more than two dozen
awards for excellence in content and design.
a healthy weight. information on a healthy lifestyle
A Los Angeles Times Award, USA Today Hot
keeps visitors coming back. The
“Calorie Calculator” tells consumers Site Award, the Lycos Top 5% Award, the
the number of calories and fat LookSmart Editor's Choice, Chartmakers
grams found in their favorite foods, Internet Top 10, MSN Pick of the Week, PC
or they can track overall daily con- Magazine Pick of the Day, Fitness On-Line
sumption of calories and fat grams, using the Award, MedExplorer Top Rated Site and Best Association
“Enhanced Calorie Calculator.” Weekly news on the Website are just a few of the many awards and recognition
latest calorie and weight-control research is found given to the site.
on the Calorie Control NewsNet and the site offers Commentary also is posted on the site and has a feature
tips on cutting calories while maintaining a healthy 5 that allows readers to send an issue to a friend.
Obesity Increases Risk of Dying Earlier

C
an being overweight actually contribute to the risk of dying earlier?
Researchers are now saying “yes.” A landmark study, conduct-
ed by the American Cancer Society and published in the
October 7 New England Journal of Medicine, found that
there is an increased risk of an earlier death in obese persons,
same height. The only exception was seen in black
women. No increased risk of premature death was
observed in obese black women when compared
with slender black women.
Dr. JoAnn Manson, the Harvard researcher who
even for non-smokers and otherwise healthy individuals. conducted the study, said it "settles once and for all
The study found “an especially clear association between any lingering questions about whether weight alone
excess weight and a higher risk of dying from heart disease increases the risk of death and disease. The evi-
or cancer.” dence is now compelling and irrefutable. Obesity is
This is the largest study that probably the second-leading cause of death in the
has been done concerning the United States after cigarette
smoking, so it is a very seri-
relationship between obesity and
ous problem."
The study found
life expectancy. Participants
enrolled in the national Cancer Only a little less eating “an especially
Prevention Study II between the or more exercise is all it clear association
years of 1982 and 1996 were used takes to turn around weight between excess
problems that kill many
in the study. Researchers calculat-
Americans early, according to weight and a
ed Body Mass Index (BMI), a ratio
of height to weight, and tracked health experts. “Modest higher risk of
age and cause of death. changes in what we are eat- dying from heart
ing and what we are doing
Researchers accounted for age, disease or cancer.”
education, physical activity, alcohol may go a long way,” stated
use, marital status, use of aspirin Dr. William H. Dietz, director
as a blood thinner, consumption of the Division of Nutrition
of fats and vegetables, and use of and Physical Activity at the
estrogen supplements. Centers for Disease Control
After adjusting the results and Prevention (CDC). Just
based on the information men- 50 fewer calories a day, or
tioned above, researchers found more exercise, works out to
that starting at a BMI of 25 [a BMI five pounds less weight over
between 19 and 24 is considered a healthy weight for men and a year. Just 100 fewer calories per day, whether by
women], the risk of premature death gradually increased in consuming less or burning more, can result in a 10-
healthy non-smoking white males and females, as well as pound weight loss per year.
black males. Men with a BMI of 40 or above were nearly three
times more likely to die early than those men who weighed
significantly less (100 or more pounds less) at the same
height. The researchers also found that white women with a
BMI of 40 or above had double the risk of dying than did those
women who weighed approximately 100 pounds less at the

Calorie Control
C O M M E N T A R Y
Calorie Control Commentary (ISSN 1049-
1791) is published by the Calorie Control
Council, an international non-profit associa-
tion of manufacturers of low-calorie and
© 1999 by the Calorie Control Council
5775 Peachtree-Dunwoody Road,
Suite 500-G, Atlanta, Georgia 30342.
Phone:(404) 252-3663. E-mail: ccc@assnhq.com.
reduced-fat foods and beverages. Internet: www.caloriecontrol.org.
Providing timely information on low-calorie and
Commentary is written by Council staff, which Permission to reprint from Calorie Control
reduced-fat foods and beverages, weight man-
includes specialists in nutrition, food science Commentary in whole or in part is granted provided
agement, physical activity and healthy eating.
and food safety. customary credit is given.