He is also the founder and director of the Yale Prevention Research Center and the Integrative Medicine Center.
Hundreds of television and print appearances have made him familiar to millions of people in the United States and around the world.
Some of his most high-caliber gigs? Health columnist for the New York Times; nutrition columnist for O (Oprah's magazine), nutrition consultant for VH1's Celebrity Fit Club, and medical contributor for ABC News.
He has also made multiple appearances on Larry King Live, Oprah, The Today Show, 48 Hours, Good Morning America, World News Tonight, and 20/20.
The American College of Preventive Medicine noticed all his potential and presented Dr. Katz with its Rising Star Award in 2001.
Dr. Katz' extensive knowledge of -- and research on -- weight management and chronic disease earned him the title of one of the country's top preventive medicine physicians by the Consumers' Research Council of America in 2003, 2004, and 2005.
I contacted Dr. Katz to discuss some of today's hottest nutrition issues, as well as the release of his new paperback, "Dr. David Katz's Flavor-Full Diet: Use Your Tastebuds to Lose Pounds and Inches with this Scientifically Proven Plan," which introduces the concept of "sensory specific satiety."
Read on to find out exactly what that is, and much more, in my exclusive chat with Dr. Katz.
The research on sensory-specific satiety presented in The Flavor Point Diet [hardcover title] brings a new and different approach to weight loss and maintenance. When did you first become aware of these studies, and how did you start developing and molding it into your book?
I first learned of sensory specific satiety in 1991, while examining factors that influenced dietary choices – and overeating – during my preventive medicine training. I was immediately fascinated, recognizing this as a powerful, universal force, but a topic people did not know at all.
The research on this topic goes back thirty years, but no one had tried to leverage the power of this tendency to help people fill up on fewer calories and control their weight. That, I suppose, is the novel idea for which I get credit. But I owe a debt of gratitude to the appetite researchers and neuroscientists who worked out sensory specific satiety in the first place.
During that time, I worked with my wife [an expert cook] to turn my understanding of this powerful force into a meal plan that could help people control appetite in a whole new way, while preserving balanced nutrition and the pleasure of eating good food every step of the way.
The book is very explicit about placing good nutrition first and foremost. And it also explains the role of flavor themes.
The concept is this: identify and choose more wholesome foods by knowing how to read a good label, and you avoid unnecessary sugar added to salty foods; unnecessary salt added to sweet foods; and artificial flavorants added to most processed foods. All of these additions turn on appetite responses, and make you need more calories to feel full. The “bet you can’t eat just one” ad was a threat the food industry really could back up!
There are popular breakfast cereals with more added salt than potato or corn chips; there are popular pasta sauces with more added sugar than chocolate fudge sauce. This is not by accident; these hidden flavors (and they are hidden; who likes salty breakfast cereal or pouring high fructose corn syrup over their spaghetti?) put your appetite center into overdrive.
How, if at all, does sensory-specific satiety tie into what I like to call the "three pillars" of satiety (fiber, fat, and protein)? Did you find that a meal high in these three nutrients is less effective in helping someone feel satiated if it combines too many flavors at once?
They are complementary concepts. Foods that are wholesome and close to nature tend to be best for avoiding a mad jumble of flavors. Such foods tend to be high in fiber, too; and to have a low glycemic load, high quality protein, etc.
Flavor Point focuses on the thoughtful distribution of flavors, since that is the novel concept it is introducing. But into the bargain, the meal plan and advice in the book address everything else we know about appetite control, from macronutrient composition, to glycemic load, to volume.
Wholesome foods from nature generally have a clearly dominant flavor; milk is certainly more sweet than salty. In fact, such foods do turn on more appetite than they would if they did not contain this combination.
It makes sense, for instance, that breast milk would turn on appetite to help ensure that newborns eat enough. It is not actually “normal” for adults to consume dairy; that’s why so many of us are lactose intolerant.
But in fact, I am not worried about such foods. Eliminate the enormous influence of processed foods and buffet meals on appetite, and the effect of flavor combinations in natural foods is modest in comparison. It’s just not a problem.
Like all reasonable theories, sensory specific satiety could be pushed to extremes where is is no longer useful or sensible. That is to be avoided, of course.
The field of nutrigenomics is a fairly new one that promises to keep growing over the next few decades. Do you think further research will provide breakthroughs in the field of preventive medicine and nutrition? As a renowned professional in the field of medicine, are there any specific issues or topics you think it holds the key to?
No question. Nutrigenomics will help us know what specific dietary adjustments are most important for a given individual to help avoid adverse outcomes or promote health.
What is your take on the new batch of "superfoods" (i.e: hemp, goji berries, mangosteen, borage oil, acaĆ)? There is no doubt they have health-promoting properties, but don't you think they are often given too much credit as being miracle foods when, in reality, what we need to start with is encouraging people to develop healthy eating patterns that can include tried and true classics like pears, olive oil, and oatmeal?
What we need is strategies to help people adopt a healthful diet. We have no real evidence that any single super food will change health outcomes. We do have evidence that a healthful dietary pattern can provide lasting weight control, slash diabetes risk by at least 60%, slash heart disease and cancer risk, reduce the risk of osteoporosis, prevent allergies, etc.
But, it is much easier to sell people a single food than get them to adopt a healthful diet, hence the marketing effort for superfoods. Nothing against them, but there is no silver bullet when it comes to health. You have to find the forest, not get stuck picking a super fruit up a single tree.
That’s why what I write about is “how to,” not “what”. We know what a healthful diet is; people need new strategies, and knowledge, and skills to help them get from there to here. That is the focus of my work.
When it comes to overall health and risks for certain diseases – just how much, if any, damage can damage be reversed? Let's take someone who mainly ate processed throughout their 20s and, ten years later, did a 180 and made whole grains, fresh fruits and vegetables, nuts, legumes, and lean protein staples in their diet. Even though they are now eating better, are they actually "undoing" past damage on a cellular and organ level?
It’s never too late to start being healthy, and there will always be benefits of doing so. One thing people often overlook about those benefits – they won’t just be for you.
Start eating well when you are in your 30s and 40s, and, sure, you have some damage to undo. But you are also a role model for your children, perhaps, and helping them adopt healthful habits before ever any damage occurs.
The benefits of healthful eating extend to other members of your family if you approach this as a family affair. Everyone wins.
A lifetime of good health is the greatest of all blessings, and the best gift a parent can give their child. With the right application of both will power, and skill power, it is within reach for most of us.
1 comment:
Not everyone overeats at all-you-can-eat buffets. I stick to protein foods and low-carb vegetables, and I eat no more than when I've prepared a meal at home. It's actually quite easy - it's difficult to overeat protein.
Post a Comment