Nutrition News by Charlyn Fargo

The type of carbohydrates you eat before a workout may influence how much fat you burn during your exercise session, according to new research published in the May issue of the Journal of Nutrition and on HealthDay. The study found that women who ate a breakfast rich in carbohydrates that do not cause a spike in blood sugar — such as muesli, yogurt or skim milk — burned 50 percent more fat during a post-breakfast workout than did those who ate a breakfast rich in the kind of carbohydrates known to make blood sugar rise sharply, such as cornflakes and white bread.

Carbs that cause a sharp blood sugar rise are known as high-glycemic index carbs, while those that don't are called low-glycemic index carbs. While other researchers have also found that a low-glycemic menu is beneficial to fat-burning, the new study has some unique points, noted lead author Emma Stevenson, a senior lecturer at Northumbria University, Newcastle Upon Tyne, U.K. She conducted the study while at the University of Nottingham.

Most of the research in the effects of the glycemic load of pre-exercise feeding has been carried out in male subjects, Stevenson said. Most of it also has focused on endurance athletes, which doesn't describe the bulk of the population.

The new study included eight women of a typical healthy weight who averaged 24 years of age. On two different occasions, the women ate either a high- or low-glycemic index breakfast, then walked on a treadmill for 60 minutes three hours later. Stevenson's group drew blood samples before the breakfast and also during and after the exercise to measure parameters such as free fatty acids, which are a marker for fat burning. The average amount of fat oxidized during the exercise was 7.4 grams after the low-glycemic meal but just 3.7 grams the higher glycemic index meal, a nearly 50 percent difference.

Researchers said that high-glycemic index carbs are known to spur a big spike in blood sugar, and believe that a meal rich in low-glycemic carbs, which elicit a lower blood sugar response, may boost the body's use of body fat for burning rather than for blood sugar. Each breakfast totaled about 265 calories, but the low-glycemic meal had more fiber, the team noted. To burn more fat, researchers say focus on the low-glycemic foods, such as whole grains, porridge, whole grain cereals, soy and linseed bread. — HealthDay.com.

Q & A

Q: Does diet affect urinary incontinence?

A: Incontinence becomes more common with age, but diet may play a role.

Many studies show incontinence is strongly linked to obesity, probably due to increased pressure within the abdomen. The good news for overweight and obese women with bladder control problems is that, according to a study published in the New England Journal of Medicine earlier this year, weight loss averaging 17 pounds was enough to cut weekly incontinence episodes almost in half. So if you are overweight, probably the most effective dietary change you can make is to cut a few hundred calories a day to promote weight loss. For those with uncontrolled diabetes, changing your diet may also affect incontinence. Years of uncontrolled diabetes can create nerve damage that affects bladder control. A diet that supports better blood sugar control is clearly advisable to reduce further damage throughout your body, but it's not clear whether normalizing blood sugars will allow you to regain lost bladder control. Smoking and lack of exercise may also inhibit bladder control, so there's one more reason to avoid tobacco and keep active. If you are experiencing urinary incontinence, make sure to discuss it with your physician, because a variety of treatments are available to resolve the problem. — American Institute for Cancer Research.

RECIPE

This recipe for Chicken and Strawberry Salad, from Cooking Light's May 2009 issue, makes a healthy spring salad.

Chicken and Strawberry Salad

1 tablespoon sugar

2 tablespoons red wine vinegar

1 tablespoon water

1/8 teaspoon salt

1/8 teaspoon freshly ground black pepper

2 tablespoons extra-virgin olive oil

4 cups torn romaine lettuce

4 cups arugula

2 cups quartered strawberries

1/3 cup vertically sliced red onion

12 ounces skinless, boneless rotisserie chicken breast, sliced

2 tablespoons unsalted cashews, halved

1/2 cup (2 ounces) crumbled blue cheese

To prepare dressing, combine first 5 ingredients in a small bowl. Gradually drizzle in oil, stirring constantly with a whisk. To prepare salad, combine romaine and next 4 ingredients (through chicken) in a bowl; toss gently. Place about 2 cups chicken mixture on each of 4 plates. Top each serving with 1 1/2 teaspoons cashews and 2 tablespoons cheese. Drizzle about 4 teaspoons dressing over each serving. Yield: 4 servings.

Per serving: 333 calories, 32 g protein, 14.8 g carbohydrate, 16.4 g fat, 83 mg cholesterol, 3.5 g fiber, 347 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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