Ask the Doctor: Garcina Cambogia; Energy Density; Nutrition in Peppers

Q. What is garcinia cambogia? Have any studies shown that it helps with weight loss?

A. Garcinia cambogia(G. cambogia) is a fruit common to Southeast Asia. Extracts from this fruit are popular in weight loss products. Researchers propose that a particular component of G. cambogia, hydroxycitric acid, may help induce a feeling of fullness or reduced appetite. How (and if) this actually works remains unclear. Some animal and human studies have suggested that consuming extracts ofG. cambogia can produce significant weight loss. However, other studies have found no difference between G. cambogia and placebo substances (inert formulas with no medicinal properties or value) with regard to weight loss.

A recent review of peer-reviewed research articles reporting on trials using G. cambogia for weight loss declared the evidence that it promotes weight loss “not convincing.” Additional research is needed to explore the potential benefits of G. cambogia, but, at present, there is no solid connection between consumption of G. cambogia and weight loss.

Q. What does the term “energy-dense” mean?

A. “Energy density” can be understood as a ratio of calories to volume in a food or beverage. For example, one cup of sugar has about 774 calories, while one cup of celery has about 14 calories. Sugar has high energy density, while celery has very low energy density. Foods and beverages with lower energy densities provide a feeling of fullness with fewer calories.

Here’s another example: One bagel with cream cheese (both high in energy density) provides calories equivalent to one cup of Greek yogurt, one-half cup of oatmeal, one-half cup of blueberries, and one large banana—several  foods with lower energy densities.

However, all foods with high energy densities are not unhealthy choices; some are packed with desirable nutrients. Nuts, olive oil, avocado, and salmon have higher energy densities, but they also deliver many valuable nutrients, such as protein, omega-3 fatty acids, and unsaturated fat.

The key with healthy but highly energy-dense foods is portion control; for example, limit nuts to a small handful (about one-quarter cup) and olive oil to a few teaspoons per day. A smart mealtime strategy is to satisfy hunger by filling up on foods with lower energy densities, such as salad and non-starchy vegetables, before moving on to more energy-dense options, such as poultry, fish, and grains or starchy vegetables.

Q. Are red and yellow bell peppers more nutritious than green peppers?

A. Nutrients in different-colored peppers vary, since the colors of vegetables are an indication of their phytonutrient composition. Green vegetables contain an abundance of chlorophyll, while yellow and orange vegetables are rich in lutein and zeaxanthin carotenoids. Red vegetables are high in lycopene and astaxanthin, two other important carotenoids. Red and yellow peppers are higher in vitamin C than green peppers, but all peppers are healthy choices.

-ORLI R. ETINGIN, M.D., EDITOR-IN-CHIEF

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