Where's the Beef?

By Tamela Thomas, Wellness Manager

Or is it supposed to be pasta? Who do we believe when it comes to how we should eat? Is it Dean Ornish, Pritiken, the Eades, Atkins or Sears? Some would have us eat according to our body type, blood type or astrological sign. There are a lot of ideas, research and advice today but what is right?

Luckily, we have the benefit and expertise of WAC Nutritionist Shana Hopkins, MS, CN, to help us understand the latest data. This month's article zeros in on one of the most current and popular diet books on the market to provide a clear picture of its strengths and weaknesses.

What "Zone" Are You In?

By Shana Hopkins, MS, CN, WAC Nutritionist

It could be said that The Zone, by Barry Sears, PhD, has been one of the most popular "diet books" to come out in recent years. But what is it about The Zone that has so many people tuned in? The basic premise of The Zone is that by eating meals and snacks that are balanced 40 percent carbohydrate, 30 percent protein and 30 percent fat, a hormonal balance will be generated in the body that will promote fat loss, increase energy levels and balance inflammatory conditions.

Let's look at this in more detail. The two main hormones Sears speaks of are insulin and glucagon; both produced by the pancreas. Insulin is a hormone secreted in response to carbohydrate foods entering the stomach. During digestion, carbohydrates are broken down into simple sugars and released into the blood stream. It is the job of insulin to reduce blood sugar levels back to normal, and the simplest way to do that is to stimulate the storage of blood sugar, both as glycogen (stored sugar) and as fat. On the other hand, glucagon is released in response to low blood sugar, often several hours after a meal or during a nightly fast. Glucagon has the opposite effect of insulin in that it raises blood sugar levels when they are low. Thus, glucagon promotes the utilization of stored sugars and fats for energy.

When examining this popular diet book further, we see that Sears has made some good points but has also over-extended himself in other areas. For instance, Sears is right when he says that carbohydrates have a strong hormonal effect on the body by stimulating the release of insulin. High insulin levels, promoted by excessive carbohydrate consumption, are a real problem in America. Many Americans continually eat refined carbohydrates, like bread, pasta, bagels, pretzels and sweets, throughout their day. Continuously eating these foods will keep insulin levels elevated. The result of high insulin levels over time can be a reduction in the good cholesterol, HDL, and a rise in triglycerides—both of which can greatly increase the risk for heart disease. It can also put one at risk for Type II Diabetes and—the clincher for most people—discourages fat loss, since higher insulin levels prevent fat from being taken from storage.

However, one should not ignore the fact that The Zone is a low-calorie eating plan and this is probably the key reason so many people are successful at losing weight on it. Gerald Reaven, an endocrinologist at Stanford University whose work is cited by Sears says, "I disagree strongly with the notion that having high blood insulin, by itself, makes you gain more weight there are many studies showing that if you decrease calories, you lose weight, and it doesn't matter if you do it by cutting fat, protein, or carbohydrate. A calorie is a calorie is a calorie."

Sears maintains that The Zone is a metabolic state where the body works at peak efficiency. In his book, he goes on to explain that eating 40:30:30 will create a balance of insulin to glucagon that will promote the proper production of other "hormone-like" substances known as eicosanoids. And, as Sears puts it, "eicosanoids are the most powerful biological agents known to man. Control eicosanoids and you'll open the door to The Zone."

Simply put, there are "good" and "bad" eicosanoids. "Good" eicosanoids promote heart health and reduce inflammation. On the other hand, the "bad" eicosanoids produce inflammatory conditions such as arthritis and cause blood to clot which leads to heart disease and strokes.

Sears overstates the direct influence of glucagon and insulin on eicosanoid production because the most powerful determinant of proper eicosanoid production is not the balance of glucagon to insulin but rather the quality of fats that come from the diet. Sears does not properly address the importance of getting quality fats in the diet, which plays a major part in balancing "bad" and "good" eicosanoids. Reaven also disagrees with Sears' connection of insulin to eicosanoids: "I am unaware of any evidence that changes in insulin have an effect on eicosanoids, and that eicosanoids cause everything from cancer to PMS."

In my opinion, Sears should place more emphasis on how to include foods that promote the proper eicosanoid production. To ensure a balance of "good" and "bad" eicosanoids, one should obtain enough disease fighting antioxidants like vitamin E, vitamin C, selenium and the antioxidants found in fruits, vegetables and spices. Most importantly, people should include sources of essential fats in their diet. Essential fats are the parent molecules for the "good" eicosanoids, which are anti-inflammatory.

There are two kinds of essential fats: Omega-6 fats and Omega-3 fats. Omega-6 fats are readily available in most vegetable oils but Omega-3 fats are harder to come by. They can be found in cold water fish like salmon, cod and herring as well as in plant sources such as flaxseeds, pumpkinseeds and, to a smaller extent, walnuts and green leafy vegetables. Because most Americans are deficient in the Omega-3 fats, a conscious effort must be made to include these fats in the diet

The larger question may be if a 40:30:30 plan is right for every body. I would tend to say "no" because every person is biologically different. Some people thrive on a higher carbohydrate, vegetarian diet whereas others do better with more animal protein. In general, if a person is eating a high-carbohydrate, low-fat diet and finds themselves in a rut with excess weight, uncontrollable cravings and a lull in energy, then decreasing refined carbohydrates and increasing quality proteins and essential fats will usually give this person tremendous results.

The key to any healthy eating plan is always going to be eating foods that are as close to their whole form as possible including vegetables, fruits, whole grains, beans, nuts, seeds, eggs, lean meats and fish. Experiment with ratios that might work with your individual body and lifestyle.

Lastly, if you choose to do The Zone, remember that it is very regimented in that every meal and snack must be balanced into a 40:30:30 manner. This entails a significant amount of thought, and whenever one becomes aware of exactly "how much" and "what kind" of food is going into their mouth, then a transformation can easily occur.

Whether you choose The Zone to create a transformation, or do it through simply becoming more aware of nutritious food choices is up to you. The main idea is to create a healthy lifestyle that can work for you now and 10 years down the road.