Page 57 - FoodFocusThailand No.171 June 2020

STRATEGIC R&D

cells. Fiber is a type of carbohydrate that makes you feel full faster,
slows down sugar and cholesterol absorption, and reduces
dyslipidemia. The consumption of healthy carbohydrates should
be based on the glycemic index (GI) of each food. Foods with
higher GI, such as those containing sugar and syrup, quickly
elevate the blood sugar levels, and insulin extracts sugar from
blood and transfers it to cells faster, thus leading to a sudden drop
of blood sugar as well as a craving for more sugary treats.
Overconsumption of carbohydrates leads to accumulated fat
deposit in the body and obesity. Low GI foods, such as brown
rice and whole-wheat flour, slowly release sugar into the
bloodstream, thus maintaining a constantly balanced level of
blood sugar and making us feel continuously energized. Low GI
foods help reduce hunger or craving for sweets and prevent an
unnecessary or excessive consumption of carbohydrates.
Protein: Since proteins cannot be stored in the body, it is Hours of Sleep: A person who has less than 7-9 hours of sleep a
important to consume proteins every day. A healthy adult requires night runs a greater risk of obesity.
approximately 0.8-1 gram of proteins per 1 kilogram of body Stress: Stress induces cortisol secretion, which boosts craving for
weight. The quality of proteins depends on the number and extent sweets and highly fatty diet, thus contributing to an elevated level of
of essential amino acids as well as the body’s ability to digest subcutaneous fat and additional weight.
proteins. For example, an egg contains all of the essential amino
acids and its protein digestibility corrected amino acid score Summary
(PDCAAS) is equal to 1, meaning that, after digestion, it provides Weight management should encompass reduced consumption of energy-
per unit of protein 100% of the indispensable amino acids required. generating food, flour, and fat. Skip no meal. Instead, limit the amount
The PDCAAS for meat and fish is 0.82-0.92. of food in each meal. Refined carbohydrates and sugar should be
Fat: Fat is an important food-based source of energy. It is consumed limitedly. Skip night-time or pre-bedtime diets. Avoid junk food
vital for the absorption of fat-soluble vitamins. Our body needs or soft drinks. Sleep sufficiently, maintain a stress-free lifestyle, and
essential fatty acids that can only be acquired from food. The engage in more physical activities. Bear in mind that good health cannot
recommended amount of fat should not exceed 30% of the total be bought as it can only be achieved through proper actions.
daily energy intake.

Conditions for Weight Management
• The energy intake exceeding the energy expenditure results
in a positive energy balance, higher weight, and subcutaneous
fat deposit.
• The energy intake equal to the energy expenditure leads
to an optimal energy balance and stable weight.
• The energy intake that falls behind the energy expenditure
contributes to a negative energy balance, weight loss, and
reduction in subcutaneous fat deposit which is used as reserved
energy.
7,000 kilocalories of energy are equal to 1 kilogram of weight.
If a person maintains a daily energy deficit of 700 kilocalories for
10 days, he or she will lose 7,000 kilocalories in total, an equivalent
to 1 kilogram of weight. On the contrary, in case of positive energy
balance where a daily energy surplus of 700 kilocalories is
achieved for 10 days, the person will gain additional 7,000
kilocalories or 1 kilogram of weight.
When it comes to egg dishes, a boiled egg gives 75 kilocalories
of energy while a fried egg and an omelette provides 150 and
255 kilocalories, respectively. Reportedly, if a boiled egg is
consumed instead of an omelette 3 times a week, an annual
weight loss of approximately 3-4 kilograms can be achieved.
Additionally, a daily consumption of one canned soft drink for a
year will increase the weight by 8-9 kilograms.

Other Factors Concerning Weight Management
Consumption Time: In an experiment, two groups of lab rats
were fed an equal amount of daily diet, but the first group’s diet
hours were not restricted while the other could only eat during
the day. The result revealed that the rats of the second group with
time-restricted diet had normal weights and less fat.

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