CosBeauty Magazine #90

LOSS OF
SLEEP LINKED
TO SUGAR
CRAVINGS
A 2017 study found that rapid eye
movement (REM) sleep loss leads to
increased consumption of unhealthy
foods, specifically sucrose and fat. REM
sleep is a unique phase of sleep in
mammals that is closely associated with
dreaming and characterised by rapid
eye movement and almost complete
paralysis of the body.
The front part of your brain (the
prefrontal cortex) plays a role in judging
the palatability of foods through taste,
smell and texture. People who are
obese tend to have increased activity in
the prefrontal cortex when exposed to
high-calorie foods.
The lead author on this project,
Kristopher McEown, says: ‘Our results
suggest that the medial prefrontal
cortex may play a direct role in
controlling our desire to consume
weight promoting foods, high in sucrose
content, when we are lacking sleep.’
How much protein do
we need?
Protein is essential for the structure, function and regulation of the body’s
cells, including muscles, skin, hair, nails, hormones and enzymes and
antibodies. But how much of it do we need? This differs according to age,
gender, weight and health. Generally it is recommended that most adults
need up to three serves of protein per day – for example, 65 grams of lean
meat, two eggs, one cup of milk, or half a cup of nuts or seeds.
While it is beneficial to meet the daily protein requirements, too much
protein can have the opposite effect. Eating a diet too high in protein can
result in protein being stored by the body as fat and could even put heart
health at risk.
The risks of using a high-protein diet with carbohydrate restriction for the
long term are still being studied. A new study published in early 2020 found
that an excessive intake of a certain kind of amino acid — present in proteinrich
foods — may affect the health of the heart and the cardiovascular system.
Which sources are best?
Protein comes from two different sources – plant based (such as soy, nuts,
legumes and grains) and animal based (such as meat, dairy and eggs).
Remember, not all protein is created equal. For example, processed meat
such as bacon, sausages and fast food should be limited as they contain
saturated fat. Vegetable sources of protein offer healthy fibre, vitamins and
minerals. The best animal protein choices are fish, skinless chicken, eggs, lowfat
dairy and lean cuts of red meat – all of these options have just one to three
grams of fat per 50-calorie serving.
It’s important to rember that while a protein-rich diet can help aid weight
loss, those that are low in carbohydrates or excessively high in protein may
not be a healthy long-term approach. Combining sensible portions of good
quality, lean protein with low GI carbohydrates in every mean is the way to
go. Along with regular exercise, your body will be more in balance, as well as
looking and functioning at its best. CBM
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