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Water: How much should you drink every day?

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.
By Mayo Clinic Staff
How much water should you drink each day? It's a simple question with no easy answer.

Studies have produced varying recommendations over the years. But your individual water needs depend on many factors, including your health, how active you are and where you live.

No single formula fits everyone. But knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Your body depends on water to survive.

Every cell, tissue and organ in your body needs water to work properly. For example, water:

Gets rid of wastes through urination, perspiration and bowel movements

Keeps your temperature normal

Lubricates and cushions joints

Protects sensitive tissues

Lack of water can lead to dehydration - a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

About 15.5 cups (3.7 liters) of fluids for men

About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.

What about the advice to drink 8 glasses a day?

You've probably heard the advice, "Drink eight 8-ounce glasses of water a day." That's easy to remember, and it's a reasonable goal.

Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more.

Factors that influence water needs

You might need to modify your total fluid intake based on several factors:

Exercise. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It's important to drink water before, during and after a workout. If exercise is intense and lasts more than an hour, a sports drink can replace minerals in your blood (electrolytes) lost through sweat.

Environment. Hot or humid weather can make you sweat and requires additional fluid intake. Dehydration also can occur at high altitudes.

Overall health. Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.

Pregnancy or breast-feeding. Women who are pregnant or breast-feeding need additional fluids to stay hydrated. The Office on Women's Health recommends that pregnant women drink about 10 cups (2.4 liters) of fluids daily and women who breast-feed consume about 13 cups (3.1 liters) of fluids a day.

Beyond the tap: Other sources of water

You don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion. For example, many fruits and vegetables, such as watermelon and spinach, are almost 100 percent water by weight.

In addition, beverages such as milk, juice and herbal teas are composed mostly of water. Even caffeinated drinks - such as coffee and soda - can contribute to your daily water intake. But water is your best bet because it's calorie-free, inexpensive and readily available.

Sports drinks should be used only when you're exercising intensely for more than an hour. These drinks help replace electrolytes lost through perspiration and sugar needed for energy during longer bouts of exercise.

Energy drinks are different from sports drinks. Energy drinks generally aren't formulated to replace electrolytes. Energy drinks also usually contain large amounts of caffeine or other stimulants, sugar, and other additives.

Staying safely hydrated

Your fluid intake is probably adequate if:

You rarely feel thirsty

Your urine is colorless or light yellow

A doctor or registered dietitian can help you determine the amount of water that's right for you every day.

To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:

Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.

Drink water before, during and after exercise.

Drink water if you're feeling hungry. Thirst is often confused with hunger.

Although uncommon, it's possible to drink too much water. When your kidneys can't excrete the excess water, the sodium content of your blood is diluted (hyponatremia) - which can be life-threatening.

Athletes - especially if they participate in long or intense workouts or endurance events - are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

See more In-depth

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Water: How much should you drink every day?

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Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids. By Mayo Clinic Staff How much water should you drink each day? It's a simple question with no easy answer. Studies have produced varying recommendations over the years.

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Water is needed by all the cells i your body. Drinking water helps regulate the body's functions and keeps the kidneys working. If we don't drink enough water our kidneys will have to work harder to process the wastes out the body. To keep hydrated keep a water bottle with you at all times.

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Keeping hydrated is crucial for health and well-being, but many people do not consume enough fluids each day.

Around 60 percent of the body is made up of water, and around 71 percent of the planet's surface is covered by water.

Perhaps it is the ubiquitous nature of water that means drinking enough each day is not at the top of many people's lists of priorities.

Fast facts on drinking water

Adult humans are 60 percent water, and our blood is 90 percent water.

There is no universally agreed quantity of water that must be consumed daily.

Water is essential for the kidneys to function.

When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.

Drinking water instead of soda can help with weight loss.

In a CDC questionnaire, 7 percent of respondents reported drinking no water at all daily.

Benefits

The Institute of Medicine recommends that men achieve a daily fluid intake of around 3 liters and that women take in 2.2 liters.

To function properly, all the cells and organs of the body need water.

It is also needed to:

lubricate the joints

form saliva

deliver oxygen throughout the body

cushion the brain, spinal cord, and other sensitive tissues

regulate body temperature

produce hormones and neurotransmitters

help food pass through the intestines

flush body waste

Some of the water required by the body is obtained through foods with a high water content, such as soups, tomatoes, oranges, but most come through drinking water and other beverages.

During everyday functioning, water is lost by the body, and this needs to be replaced. We notice that we lose water through activities such as sweating and urination, but water is lost even when breathing.

Drinking water, whether from the tap or a bottle, is the best source of fluid for the body.

Milk and juices are also good sources of fluid, but beverages containing alcohol and caffeine, such as soft drinks, coffee, and beer, are not ideal because they often contain empty calories. Drinking water instead of soda can help with weight loss.

It was previously thought that caffeinated beverages had diuretic properties, meaning that they cause the body to release water. However, studies show that fluid loss because of caffeinated drinks is minimal.

Recommended intake

The amount of water needed each day varies from person to person, depending on how active they are, how much they sweat, and so on.

There is no universally agreed amount of water that must be consumed daily, but there is general agreement on what a healthy amount is.

According to the U.S. National Academies of Sciences, Engineering, and Medicine, the average recommended daily intake of water from both food and drink is:

This would be around 15.5 cups for men and just over 11 cups for women. However, around 80 percent of this should come from drinks, including water, and the rest will be from food.

This means that:

Men should drink around 100 ounces, or 12.5 cups of fluid

Women should drink around 73 ounces, or just over 9 cups

Many people will have heard the phrase, "drink eight 8-ounce glasses of water a day."

This is a little less than the National Academies' recommendation for women, but "8 by 8" is an easy-to-remember amount that can put people on the right track. Remember, all non-alcoholic fluid counts towards this recommendation.

Kidney damage

The kidneys play a key role in keeping the body healthy.

Water helps dissolve minerals and nutrients, making them more accessible to the body. It also helps remove waste products. These two functions make water vital to the kidneys.

Every day, the kidneys filter around 120-150 quarts of fluid.

Of these, approximately 1-2 quarts are removed from the body in the form of urine, and the rest is recovered by the bloodstream.

Water is essential for the kidneys to function.

If the kidneys do not function properly, waste products and excess fluid can build up inside the body.

Untreated, chronic kidney disease can lead to kidney failure. The organs stop working, and either dialysis or kidney transplantation is required.

Urinary tract infections (UTIs) are the second most common type of infection in the body. They account for around 8.1 million visits to health care providers in the U.S. every year.

If infections spread to the upper urinary tract, including the kidneys, permanent damage can result. Sudden, or acute, kidney infections can be life-threatening, particularly if septicemia occurs.

Drinking plenty of water is a simple way to reduce the risk of developing a UTI and to help treat an existing UTI.

Kidney stones interfere with how the kidneys work. When present, can complicate UTIs. These complicated UTIs tend to require longer periods of antibiotics to treat them, typically lasting 7 to 14 days.

The leading cause of kidney stones is a lack of water. People who report them often do not drink the recommended daily amount of water. Kidney stones may also increase the risk of chronic kidney disease.

In November 2014, the American College of Physicians issued new guidelines for people who have previously developed kidney stones. The guidelines state that increasing fluid intake to enable 2 liters of urination a day could decrease the risk of stone recurrence by at least half with no side effects.

Dehydration happens if we use and lose more water than the body takes in. It can lead to an imbalance in the body's electrolytes. Electrolytes, such as potassium, phosphate, and sodium, help carry electrical signals between cells. The kidneys keep the levels of electrolytes in the body stable when they function properly.

When the kidneys are unable to maintain a balance in the levels of electrolytes, these electrical signals become mixed up. This can lead to seizures, involving involuntary muscle movements and loss of consciousness.

In severe cases, dehydration can lead to kidney failure, which can be life-threatening. Possible complications of chronic kidney failure include anemia, damage to the central nervous system, heart failure, and a compromised immune system.

Effects

Not just the kidneys are affected by a lack of water.

Here are a few of the other negative consequences of dehydration:

Blood is more than 90 percent water. A lack of water can cause blood to become thicker, increasing blood pressure.

When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.

The skin can become more vulnerable to skin disorders and premature wrinkling.

The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.

Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints' shock-absorbing ability, leading to joint pain.

Dehydration can affect brain structure and function. Prolonged dehydration can lead to problems with thinking and reasoning.

Facts

Here are some facts about water:

Babies and children have a higher percentage of water than adults. When babies are born, they are about 78 percent water, but this falls to 65 percent by the age of 1 year.

Fatty tissue has less water than lean tissue.

Men have more water than women, as a percentage.

Do we drink enough water?

A study carried out by the Centers for Disease Control and Prevention (CDC) in 2013 analyzed data from the National Cancer Institute's 2007 Food Attitudes and Behaviors Survey.

Out of a sample of 3,397 adults, the researchers found:

A recent study conducted by the CDC suggested that many people in the U.S. may not be drinking enough water.

7 percent of adults reported no daily consumption of drinking water

36 percent of adults reported drinking 1-3 cups of drinking water a day

35 percent of adults reported drinking 4-7 cups of drinking water a day

22 percent of adults reported drinking 8 cups or more a day

People were more likely to drink less than 4 cups of drinking water daily if they consumed 1 cup or less of fruits or vegetables a day.

The study only measured the intake of drinking water. While fluid can be gained from other beverages, water is the ideal source of fluid because it is calorie-free, caffeine-free, and alcohol-free.

Seven percent of respondents reported drinking no water at all daily, and those who drank a low volume of water also consumed less fruit and vegetables. This suggests that a certain number of people are risking their health by not getting enough fluid.

Even if the respondents reporting low levels of water intake were obtaining enough fluid, it is likely that they would be obtaining it from sources that could potentially compromise their health in other ways.

"The biologic requirement for water may be met with plain water or via foods and other beverages," write the study authors. "Results from previous epidemiologic studies indicate that water intake may be inversely related to volume of calorically sweetened beverages and other fluid intake."

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Benefits of drinking water: Recommended intake, uses, and facts

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Drinking water is often overlooked as a necessary part of staying healthy. The body and blood are largely made of water, and so we need a lot of fluid to function. Consequences of not drinking enough include urinary infections and kidney stones. Find out here how drinking enough water helps the body function.

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Minerals are essential for the body and brain growth. The body only stores small quantities of vitamins and minerals so if we consume too many our bodies will shut down. Minerals are needed to help regulate brain tissue and keep the body functioning.

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Vitamins and minerals are essential brain food - Nutrition Express Articles

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B-complex vitamins plus C, calcium, magnesium and zinc are most important for brain function

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Minerals

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Did you ever notice how TV commercials for breakfast cereal always mention vitamins and minerals? But when you think of minerals, food isn't the first thing that comes to mind. Aren't minerals something you find in the earth, like iron and quartz?

Well, yes, but small amounts of some minerals are also in foods - for instance, red meat, such as beef, is a good source of iron.

Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions - from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.

Macro and Trace

The two kinds of minerals are: macrominerals and trace minerals. Macro means "large" in Greek (and your body needs larger amounts of macrominerals than trace minerals). The macromineral group is made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

A trace of something means that there is only a little of it. So even though your body needs trace minerals, it needs just a tiny bit of each one. Trace minerals includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Let's take a closer look at some of the minerals you get from food.

Calcium

Calcium is the top macromineral when it comes to your bones. This mineral helps build strong bones, so you can do everything from standing up straight to scoring that winning goal. It also helps build strong, healthy teeth, for chomping on tasty food.

Which foods are rich in calcium?

dairy products, such as milk, cheese, and yogurt

canned salmon and sardines with bones

leafy green vegetables, such as broccoli

calcium-fortified foods - from orange juice to cereals and crackers

Iron

The body needs iron to transport oxygen from your lungs to the rest of your body. Your entire body needs oxygen to stay healthy and alive. Iron helps because it's important in the formation of hemoglobin (say: HEE-muh-glo-bun), which is the part of your red blood cells that carries oxygen throughout the body.

Which foods are rich in iron?

meat, especially red meat, such as beef

tuna and salmon

eggs

beans

baked potato with skins

dried fruits, like raisins

leafy green vegetables, such as broccoli

whole and enriched grains, like wheat or oats

Potassium

Potassium (say: puh-TAH-see-um) keeps your muscles and nervous system working properly.

Which foods are rich in potassium?

bananas

tomatoes

potatoes and sweet potatoes, with skins

green vegetables, such as spinach and broccoli

citrus fruits, like oranges

low-fat milk and yogurt

legumes, such as beans, split peas, and lentils

Zinc

Zinc helps your immune system, which is your body's system for fighting off illnesses and infections. It also helps with cell growth and helps heal wounds, such as cuts.

Which foods are rich in zinc?

beef, pork, and dark meat chicken

nuts, such as cashews, almonds, and peanuts

legumes, such as beans, split peas, and lentils

When people don't get enough of these important minerals, they can have health problems. For instance, too little calcium - especially when you're a kid - can lead to weaker bones. Some kids may take mineral supplements, but most kids don't need them if they eat a nutritious diet. So eat those minerals and stay healthy!

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Did you ever notice how TV commercials for breakfast cereal always mention vitamins and minerals? But when you think of minerals, food isn't the first thing that comes to mind. Aren't minerals something you find in the earth, like iron and quartz?

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There are two types of vitamins, fat-soluble and water-soluble. Vitamins are in 13 groups. They are made of organic compounds which we need in small amounts to have our bodies healthy.

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Vitamins are organic compounds that are needed in small quantities to sustain life. Most vitamins need to come from food.

This is because the human body either does not produce enough of them, or it does not produce any at all.

Each organism has different vitamin requirements. For example, humans need to consume vitamin C, or ascorbic acid, but dogs do not. Dogs can produce, or synthesize, enough vitamin C for their own needs, but humans cannot.

People need to get most of their vitamin D from exposure to sunlight, because it is not available in large enough quantities in food. However, the human body can synthesize it when exposed to sunlight.

Different vitamins have different roles, and they are needed in different quantities.

This article explains what vitamins are, what they do, and which foods provide each type. Follow the links for more information about each type of vitamin.

Fast facts on vitamins

Here are some key points about vitamins. More detail and supporting information is in the main article.

There are 13 known vitamins.

Vitamins are either water-soluble or fat-soluble.

Fat-soluble vitamins are easier for the body to store than water-soluble.

Vitamins always contain carbon, so they are described as "organic."

Food is the best source of vitamins, but some people may be advised by a physician to use supplements.

What are vitamins?

Fruits and vegetables are good sources of a range of vitamins.

A vitamin is one of a group of organic substances that is present in minute amounts in natural foodstuffs. Vitamins are essential to normal metabolism. If we do not take enough of any kind of vitamin, certain medical conditions can result.

A vitamin is both:

an organic compound, which means it contains carbon

an essential nutrient that body cannot produce enough of and which it needs to get from food

There are currently 13 recognized vitamins.

Fat-soluble and water-soluble vitamins

Vitamins are either fat-soluble or water-soluble.

Fat-soluble vitamins

Fat-soluble vitamins are stored in the fatty tissues of the body and the liver. Vitamins A, D, E, and K are fat-soluble. These are easier to store than water-soluble vitamins, and they can stay in the body as reserves for days, and sometimes months.

Fat-soluble vitamins are absorbed through the intestinal tract with the help of fats, or lipids.

Water-soluble vitamins

Water-soluble vitamins do not stay in the body for long. The body cannot store them, and they are soon excreted in urine. Because of this, water-soluble vitamins need to be replaced more often than fat-soluble ones.

Vitamin C and all the B vitamins are water soluble.

Types

Here are the different types of vitamins.

Vitamin A

Chemical names: Retinol, retinal, and four carotenoids, including beta carotene.

It is fat soluble.

Deficiency may cause night-blindness and keratomalacia, an eye disorder that results in a dry cornea.

Good sources include: Liver, cod liver oil, carrots, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, some cheeses, egg, apricot, cantaloupe melon, and milk.

Vitamin B

Chemical name: thiamine.

Vitamin B2

Chemical name: Riboflavin

It is water soluble

Deficiency may cause ariboflavinosis

Good sources include: asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans

Vitamin B3

Chemical names: Niacin, niacinamide

Vitamin B5

Chemical name: Pantothenic acid

Vitamin B6

Chemical names: Pyridoxine, pyridoxamine, pyridoxal

It is water soluble.

Deficiency may cause anemia, peripheral neuropathy, or damage to parts of the nervous system other than the brain and spinal cord.

Good sources include: meats, bananas, whole-grains, vegetables, and nuts. When milk is dried, it loses about half of its B6. Freezing and canning can also reduce content.

Vitamin B7

Chemical name: Biotin

Vitamin B9

Chemical names: Folic acid, folinic acid

Vitamin B12

Chemical names: Cyanocobalamin, hydroxocobalamin, methylcobalamin

Vegans are advised to take B12 supplements.

Vitamin C

Chemical name: Ascorbic acid

Vitamin D

Chemical names: Ergocalciferol, cholecalciferol.

Vitamin E

Chemical names: Tocopherols, tocotrienols

Vitamin K

Chemical names: Phylloquinone, menaquinones

Dietary sources

The 2015-2020 U.S. Dietary Guidelines focus on the overall diet as the best way to get enough nutrients for good health. Vitamins should come firstly from a balanced and varied diet with plenty of fruit and vegetables.

However, in some cases, fortified foods and supplements may be appropriate.

A health professional may recommend vitamin supplements for people with certain conditions, during pregnancy, or for those on a restricted diet.

Those taking supplements should take care not to exceed the stated maximum dose, as health problems can result. Some medications can interact with vitamin supplements, too, so it is important to talk to a healthcare provider before using supplements.

Video: The ABCs of vitamins

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Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT

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Vitamins: What are they and what do they do?

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Vitamins are organic compounds that are needed in small quantities to sustain life. Most vitamins need to come from food. This is because the human body either does not produce enough of them, or it does not produce any at all. Each organism has different vitamin requirements.

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Everything You Need to Know About Vitamins - Diet and Nutrition Center - EverydayHealth.com

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Do you wonder if you're getting the basic vitamins your body needs? Learn to cut through the hype to know which vitamins are most important for healthy living.

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Excess protein can lead to weight gain, yeast overgrowth, and cancer. You can live a longer life if you lower your protein intake. Some vegetables contain protein and some plants so also. Seeds also contain sources of protein and they are better for giving your body the nutrients it needs.

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With the popularity of "high-protein" diets, you might be tempted to believe you simply can't overeat protein. But the truth is that consuming excessive protein can actually be quite detrimental to your health. Eating more protein than your body needs can interfere with your health and fitness goals in a number of ways, including weight gain, extra body fat, stress on your kidneys, dehydration and leaching of important bone minerals.

Granted, your body needs protein. Protein and its array of amino acids are the primary building blocks for your muscles, bones and many hormones. You cannot live without it. As you age, and during pregnancy, consuming sufficient amounts of high-quality protein is especially important, as your ability to process protein declines with age, raising your protein requirements.

This is especially true for aging males. Protein helps preserve lean muscle that is typically lost with age. High-quality proteins from pasture raised animals are more easily used by your body than those from plants. That said, there is an upper limit to how much protein your body can actually use. On average, Americans consume anywhere from three to five times more protein than they need for optimal health, along with far too many carbohydrates and not enough healthy fats.

Meat consumption has risen dramatically in the US over the past century. Making matters worse, a large amount of this excess meat is typically poor quality, originating in concentrated animal feeding operations (CAFOs), where the animals are mistreated and fed an unnatural diet of genetically engineered grains instead of fresh grass. Your goal should be a diet with enough - but not too much - high-quality protein from a variety of plant and animal sources.

Excess Protein May Fuel Weight Gain, Yeast Overgrowth and Cancer

There are a number of reasons why I believe it's prudent to limit your protein intake. The first is that if you eat more protein than your body requires, it will simply convert most of those calories to sugar and then fat. Increased blood sugar levels can also feed pathogenic bacteria and yeast, such as Candida albicans (candidiasis), as well as fueling cancer cell growth.

Excessive protein can have a stimulating effect on an important biochemical pathway called the mammalian target of rapamycin (mTOR). This pathway has an important and significant role in many cancers. When you reduce protein to just what your body needs, mTOR remains inhibited, which helps minimize your chances of cancer growth.

Additionally, when you consume too much protein, your body must remove more nitrogen waste products from your blood, which stresses your kidneys. Chronic dehydration can result, as was found in a study involving endurance athletes.

Lowering Your Protein Intake May Extend Your Lifespan

New studies have brought some additional insights into the protein discussion, as it relates to your longevity. Many animal studies have established that calorie restriction leads to increased longevity, but the latest science suggests this phenomenon may actually result more from reduced protein intake - specifically, reduced intake of the amino acid methionine, which happens to be high in meats.

Yet, other new research suggests it may be the balance of amino acids that is the key, especially with other amino acids like glycine that may actually help lower methionine levels. How can you use this information to your advantage?

Well, you can implement approaches like protein cycling in which you replicate ancestral patterns of going through feast and famine, which can help normalize your amino acid levels. That is one of the reasons why I am such a major fan of intermittent fasting. Bone broth may also be particularly useful as it is especially high in glycine.

How to Calculate Your Protein Requirements

Now that you can appreciate some of the many advantages of reigning in your protein consumption, how do you know exactly how much protein you actually need? Fortunately, there is a simple rule, and all you need to know is your lean body mass. You likely need about one-half gram of protein per pound of lean body mass.

For most people, this amounts to 40 to 70 grams of protein a day. Rarely does a person need more protein than this-the exception would be those who are aggressively exercising (or competing) and pregnant women, who should have about 25 percent more. Forty to 70 grams a day is in the general range of the CDC's protein recommendations for adults (46 grams a day for women, and 56 grams a day for men).

But the formula has the major advantage of taking into account your weight and body composition, which is more relevant than age and gender. This comes down to a protein serving that is about the size of a deck of cards. To estimate your protein requirements, first determine your lean body mass. Subtract your percent body fat from 100.

For example, if you have 20 percent body fat, then you have 80 percent lean body mass. Just multiply that percentage (in this case, 0.8) by your current weight to get your lean body mass in pounds or kilos. So, in the above example, if you weighed 160 pounds, 0.8 multiplied by 160 equals 128 pounds of lean body mass. Using the "one-half gram of protein" rule, you would need about 64 grams of protein per day.

Translating Ideal Protein Requirements Into Foods

Substantial amounts of protein can be found in meat, fish, eggs, dairy products, legumes, nuts, and seeds. Some vegetables also contain generous amounts of protein-for example, broccoli. Forty grams of protein is not a large amount of food - it's the equivalent of just two small hamburger patties, or one 6-ounce chicken breast.

To determine whether or not you're getting too much protein, simply calculate your body's requirement based on your lean body mass, as described above, and write down everything you eat for a few days.

Then, calculate the amount of daily protein you've consumed from all sources. Again, you're aiming for one-half gram of protein per pound of lean body mass. If you're currently averaging a lot more than what is optimal, adjust downward accordingly. You could use the chart below or simply Google the food you want to know and you will quickly find the grams of protein in that food.

Red meat, pork, poultry, and seafood average 6 to 9 grams of protein per ounce.

Eggs contain about 6 to 8 grams of protein per egg. So an omelet made from two eggs would give you about 12 to 16 grams of protein

If you add cheese, you need to calculate that protein in as well (check the label of your cheese).

An ideal amount for most people would be a 3-ounce serving of meat or seafood (not 9- or 12-ounce steaks!), which will provide about 18 to 27 grams of protein

Eating ONLY Plant-Based Foods May Lead to Deficits

In order to gain the greatest nutritional benefit from the proteins you eat, I recommend consuming a wide variety of high-quality proteins from both animal and plant whole food sources. Research consistently shows that nutritional deficits are extremely hard to avoid if you limit yourself to a strictly plant-based diet.

From the standpoint of ancestral nutrition, the hunting and foraging of our predecessors resulted in their consuming a much wider selection of foods than we do today, which means they received a much broader complement of nutrients, including proteins.

Research published in the journal shows that people who eat a strictly plant-based diet may suffer from subclinical protein malnutrition. This puts one at risk for not getting enough dietary sulfur. Sulfur is derived almost exclusively from dietary protein, such as fish and high-quality (organic and/or grass-fed/pastured) beef and poultry. Meat and fish are considered "complete" as they contain all the sulfur-containing amino acids you need to produce new protein.

A new Japanese study shows that adequate intake of animal protein may lower your risk of age-related functional decline. Men who consumed higher levels of meat and fish had a 39 percent lower risk of mental and physical decline compared to those who ate the least animal protein.

On the flip side, plant-based proteins may be helpful in reducing your blood pressure. A recent meta-analysis found that removing meat from the diet led to blood pressure reductions similar to losing 5 kilos of body weight. So... which is better - plant or animal? I believe the answer is neither - meaning, clinically speaking, most would be best served by consuming a variety of high-quality proteins in order to reap the benefits of both plant- and animal-based protein sources, as each offers its own particular health benefits.

How Much Protein Is Too Much for Your Body?

I've mentioned before that too much protein can be bad for your health. Ideally, you should consume only one-half gram of protein per pound of lean body mass. But what is the excess amount before protein can negatively impact you?

According to a study in ISRN Nutrition, which pegs the recommended dietary allowance (RDA) for protein in adults at 0.8 grams of protein per kilogram of body weight, going beyond the prescribed RDA, can actually be detrimental to your health. This can lead to several adverse effects, such as:

Bone disorders

Kidney problems

Liver problems

Increased risk of coronary artery disease

Again, I encourage you to follow the calculations I mentioned earlier to help safeguard your health from the effects of excessive protein consumption. Ordinary people who are not doing high-energy activities only need a moderate amount of protein. If you're an athlete or a bodybuilder, you only have to increase the amount by 25 percent more for optimal muscle repair and recovery.

What Happens If You Eat Too Much Protein?

Published evidence indicates that excess protein can lead to adverse health effects. Several noteworthy examples include:

* Weight gain: A study released by Clinical Nutrition notes that a high-protein diet can lead to excess body weight, which directly relates to an increase in total death risk, but not when protein is replaced by healthy fat.

* Weakened bones: According to The Journal of Nutrition, too much protein consumption can release a large amount of acid in body fluids. The kidneys excrete these acids, and your skeleton assists by acting as a buffer through active bone resorption. As a result, calcium loss occurs. Researchers went on to say that this can be mitigated by increasing intake of alkali-rich foods.

This information is corroborated in another study, wherein researchers found that increasing protein intake led to an increase in urinary calcium.

* Increased risk of cancer: As mentioned before, too much protein can increase your risk of cancer. One study notes that high intake of red and processed meat is associated with an increased risk of colon cancer. Another study reports similar findings when consuming red meat, while conversely noting that fish and chicken (without skin) had lower risk.

* Kidney stones: According to the American Family Physician, low fluid intake along with excess protein (along with salt and oxalate) is a crucial risk factor for the development of kidney stones.

* Heart disease: A report from the American Heart Association notes that middle-aged men on a high-protein diet have a 33 percent higher risk of developing heart failure from all protein sources.

Be Very Selective About Where Your Meat Comes From

The quality of the meat you eat is as important as the quantity. As a general rule, the only meat I recommend eating is grass-fed, pastured, ideally organically raised meats (and of course, the same goes for dairy and eggs.) Meat from pastured or grass-fed animals is FAR superior to that from animals raised in concentrated animal feeding operations (CAFOs).

CAFO beef and poultry is likely to be contaminated with herbicides, pesticides, hormones, antibiotics and other drugs, as well as GMOs from the genetically engineered (GE) grains these animals typically consume.

Researchers are even suggesting that CAFO beef may be spreading slow-acting prion infection causing Alzheimer's disease. The damage is identical to that seen in Mad Cow disease, except for the rate of speed with which the infection destroys your brain and causes death.

In 2009, a joint research project between the U.S. Department of Agriculture (USDA) and Clemson University determined a total of 10 key areas where grass fed is better for human health than grain-fed beef. In a side-by-side comparison, they determined that grass fed beef was superior in the following ways:

Whey Protein

An excellent source of convenient, quick-to-prepare high-quality protein is whey protein. Whey protein is an excellent "fitness food" because it contains not only high-quality protein, but also extremely high amounts of leucine, which is particularly important for muscle growth and repair.

One of the reasons whey protein is so effective for exercise recovery is that it assimilates very quickly - it gets into your muscles within 10 to 15 minutes of swallowing it, just when they need it most. Whey is also excellent for your immune system, as it is rich in immunoglobulins, lactoferrin and other precursors for glutathione.

With regard to whey supplements, a word of caution is in order. Isolated amino acid supplements and branched-chain amino acid isolates (such as leucine and glutamine) are dangerous and potentially damaging to your health - so stay away from them. Many contain "putrid proteins," as well as the proteins in the wrong form (isomers) so they cannot be properly used by your body.

They also tend to be acid-processed and contain surfactants, artificial sweeteners, heavy metal contaminants (arsenic, cadmium, lead and mercury), and a long list of chemical additives. Instead, look for a high-quality whole food whey supplement that is minimally processed, comes from organic, grass fed, non-hormone treated cows and is independently tested and verified for purity.

Seeds, Sprouts and Spirulina Are Other Great Protein Foods

A key factor in maximizing your nutrition is achieving the right balance of macronutrients-carbohydrates, proteins and fats. By far, most Westerners consume too much protein and carbohydrate, and not enough healthy fats. For a comprehensive guide, please refer to my Optimized Nutrition Plan, starting with Beginner Plan: Protein, and then progressing into Intermediate Plan: Protein. In addition to the foods already discussed, a few others deserve special mention for their exceptional protein value:

Hemp seeds (hemp hearts): About 33 percent protein, providing 11 grams per 3 tablespoons; also contain all 20 amino acids in an easily digestible form and are loaded with omega-3 fats

Chia seeds: About 14 percent protein, providing about 4 grams per 3 tablespoons; also high in omega-3 fats (but most are ALA)

Spirulina: Seventy percent protein by weight; 6 grams of protein per 10-gram serving; contains 18 of the amino acids and all of the essentials, and is easily assimilated (avoid spirulina if allergic to iodine or seafood)

Sprouts: The quality of the protein and the fiber content of beans, nuts, seeds and grains improve when sprouted; sunflower sprouts provide some of the highest quality protein you can eat, along with abundant iron and chlorophyll; kamut, hemp, quinoa and bean sprouts are also good sources

Bee pollen: Forty percent protein and one of nature's most complete foods; you wouldn't eat a large amount of bee pollen at any one time, but it's an excellent addition for variety

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The Very Real Risks of Consuming Too Much Protein

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With the popularity of "high-protein" diets, you might be tempted to believe you simply can't overeat protein. But the truth is that consuming excessive protein can actually be quite detrimental to your health.

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Proteins

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Proteins

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While all proteins you eat contribute to meeting your daily protein requirements, some proteins are better utilized by your body than others. Consuming complete protein in your diet is often beneficial, but it's not entirely necessary. Figuring out how to get the right balance proteins in your diet will help ensure you meet your body's needs.
How They Differ
The main difference between complete and incomplete proteins is that complete proteins contain all essential amino acids your body requires daily, and incomplete proteins only contain some essential amino acids. Your body breaks down the proteins you eat into amino acids, which build and repair tissues in your body, help digest food, provide energy, and perform numerous other body functions. Essential amino acids are also necessary for proper growth in children. Because complete proteins contain all essential amino acids, they are often referred to as high-quality proteins and easily utilized by your body.
Sources of Complete Protein
Animal sources of protein are complete proteins, and some plant foods contain all essential amino acids. Sources of complete animal proteins include milk, yogurt, cheese, meat, poultry, fish, seafood and eggs. Soy protein is a plant-based source of high-quality, complete protein. Grains that contain all essential amino acids and are complete proteins include quinoa and amaranth, according to the Academy of Nutrition and Dietetics.
Sources of Incomplete Proteins
With the exception of the complete plant-based proteins previously mentioned, other plant proteins are incomplete because they provide some, but not all, essential amino acids. Incomplete proteins are found in most grains, nuts, seeds, nut butters, green peas and legumes (such as lentils, chick peas, black beans, pinto beans and navy beans).
Pairing Incomplete Proteins
You don't have to eat complete proteins to get the essential amino acids your body needs. MedlinePlus notes that as long as you consume all essential amino acids over the course of a day, your body can properly utilize those amino acids. However, you do have to carefully plan your diet if you're eating mainly plant-based proteins. The University of Massachusetts notes that generally grains, nuts or seeds can be paired with legumes -- such as black beans and lentils -- to form complete proteins. Examples of such pairings include peanut butter on whole-grain bread, or brown rice with black beans.
Daily Protein Requirements
Chances are even if you're a vegetarian you're consuming at least some complete proteins, and a variety of incomplete proteins during the course of the day. If this is the case and you're meeting your total daily protein needs, your body is likely getting all the essential amino acids it needs. The recommended dietary allowance, or RDA, for protein is 56 grams for men, 46 grams for women, and 71 grams of protein daily for pregnant and nursing women. Active adults often benefit from exceeding these minimum daily needs.
Drinking Protein Shakes: How They Can Help You Build Muscle

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Incomplete vs. Complete Proteins / Nutrition / Proteins

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While all proteins you eat contribute to meeting your daily protein requirements, some proteins are better utilized by your body than others. Consuming complete protein in your diet is often beneficial, but it's not entirely necessary. Figuring out how to get the right balance proteins in your diet will help ensure you meet your body's needs.

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Proteins

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Fats

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For more than half a century, the conventional wisdom among nutritionists and public health officials was that fat is dietary enemy number one - the leading cause of obesity and heart disease.

It appears the wisdom was off. And not just off. Almost entirely backward.

According to a new study from the National Institutes of Health, a diet that reduces carbohydrates in favor of fat - including the saturated fat in meat and butter - improves nearly every health measurement, from reducing our waistlines to keeping our arteries clear, more than the low-fat diets that have been recommended for generations. "The medical establishment got it wrong," says cardiologist Dennis Goodman, director of Integrative Medicine at New York Medical Associates. "The belief system didn't pan out."

It's not the conclusion you would expect given the NIH study's parameters. Lead researcher Lydia Bazanno, of the Tulane University School of Public Health, pitted this high-fat, low-carb diet against a fat-restricted regimen prescribed by the National Cholesterol Education Program. "We told both groups to get carbs from green, leafy vegetables, because those are high in nutrients and fiber to keep you sated," says Bazanno. "We also told everyone to stay away from trans fats." The fat-restricted group continued to eat carbs, including bread and cereals, while keeping saturated fat - common in animal products - below 7 percent of total calories. By contrast, the high-fat group cut carbs in half and did not avoid butter, meat, and cheese. Most important, both groups ate as much as they wanted - no calorie counting, no going hungry.

RELATED: The High-Fat Diet, Explained

One year later, the high-fat, low-carb group had lost three times as much weight - 12 pounds compared with four - and that weight loss came from body fat, while the low-fat group lost muscle. Even more persuasive were the results of blood tests meant to measure the risk of heart disease and diabetes. The high-fat group, despite eating nearly twice as much saturated fat, still saw greater improvements in LDL cholesterol, HDL cholesterol, and triglycerides. This was enough to improve their scores on the Framingham Risk Calculator, a tool for predicting 10-year risk of heart attack. The low-fat group, by contrast, saw no improvement on their Framingham scores. "I think the explanation lies in how the low-fat dieters filled the hole left by fat - they just ate more carbs," says Bazanno.

How a fatty pork chop can trump pasta begins with the fact that our bodies don't process calories from fat, protein, and carbohydrates in the same way. "When we eat carbs, they break down into sugar in the blood; that's true of whole grains, too, though to a lesser extent," says Jeff Volek, a leading low-carb researcher at Ohio State University. The body responds with the hormone insulin, which converts the extra blood sugar into fatty acids stored in the body fat around our middles. Our blood sugar then falls, and that body fat releases the fatty acids to burn as fuel. But carb-heavy diets keep insulin so high that those fatty acids aren't released, Volek says. The body continues to shuttle sugar into our fat cells - packing on the pounds - but we never burn it. Dietary fat, meanwhile, is the only macronutrient that has no effect on insulin or blood sugar. "This means it's likely excessive carbs, not fat, that plump us up," he adds. Low-carb diets stop that vicious cycle, keeping insulin levels low enough to force the body to burn fat again.

But isn't too much saturated fat bad for your heart? "The evidence for that has really disintegrated," says Dr. Eric Westman, a bariatric physician and director of the Duke Lifestyle Medicine Clinic. It is true that saturated fat can raise cholesterol. But as we know, there is good cholesterol and bad cholesterol. And it turns out that a diet rich in saturated fat increases the former while decreasing the latter. Carbs, on the other hand, do exactly the opposite. In fact, a new Annals of Internal Medicine review of 72 studies and hundreds of thousands of subjects found no strong evidence that saturated fat causes heart disease.

RELATED: Why Concerns About Saturated Fats Are Overblown

The NIH report actually adds to research that's been accumulating for years. "It's something like the 25th clinical trial in the last 15 years to come out saying this, with almost none going the other way," says Westman.

High-fat diets have been slow to catch on mostly because of two long-held theories. The first is the calorie-counting theory of weight gain, which came about in the 1950s. "It looks at the human body as a mathematical counting machine," says Gary Taubes, author of Why We Get Fat: And What to Do About It. "Fat has more calories per gram than carbs or protein, so eating fat must make you fatter. It's a naive view of human physiology." The second idea, the lipid hypothesis, blamed saturated fat for clogging arteries. This notion emerged from vast population studies in the 1970s that found loose correlations between fat consumption, total cholesterol, and heart disease. Just because two things occur together, however, does not mean that one causes the other. But the lipid hypothesis became so popular at the USDA and the American Heart Association that, says Westman, "there was no money to fund research into anything other than low-fat, low-calorie diets for 20 years."

The AHA now acknowledges that refined carbs like flour and sugar threaten your waistline and your cardiovascular health. "We no longer think low-fat diets are the answer," says Dr. Linda Van Horn of the AHA Nutrition Committee. But, she says, the AHA still recommends keeping saturated fat below 6 percent of total daily calories, or half what the low-carb dieters consumed in the NIH study. "There just haven't been any controlled clinical trials yet showing us how much saturated fat is safe," says Van Horn.

There also haven't been low-carb clinical trials running long enough to reach "hard end points" - heart attack, stroke, or death. That means no one can say with certainty that a high-fat diet will make you live longer. That might be why so few doctors recommend them. Goodman cites another possible reason: "The idea that fat kills got so ingrained, it became folklore. Your mother told you, your grandmother told you. It's going to take years to get people to believe that was wrong," he says. "We're in a transition, and on the cutting edge. It may take a while, but you'll see new guidelines."

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Why Experts Now Think You Should Eat More Fat - High-Fat Diet

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For more than half a century, the conventional wisdom among nutritionists and public health officials was that fat is dietary enemy number one - the leading cause of obesity and heart disease. It appears the wisdom was off. And not just off. Almost entirely backward.

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Fats give your body nutrients that you need everyday. At room temperature fats may be present in either liquid or solid form, this depends on their structure and composition. Nutritionists say saturated fats increase health risks if you consume too much over a long period of time. Health professionals say that monounsaturated fats reduce a person's risk of developing a heart disease.

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Fat is a nutrient. It is crucial for normal body function, and without it, we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs.

Fats, which consist of a wide group of compounds, are usually soluble in organic solvents and insoluble in water.

In this article, we will explain the different types of fats, which are considered good and bad, and what foods they can be found in.

What are fats?

Fats are called a range of different terms:

Oils - any fat that exists in liquid form at room temperature. Oils are also any substances that do not mix with water and have a greasy feel.

Animal fats - butter, lard, cream, fat in (and on) meats.

Vegetable fats - olive oil, peanut oil, flax seed oil, corn oil, for instance.

Fats or fatty acids - this refers to all types of fat. However, fats are commonly referred to as those that are solid at room temperature.

Lipids - all types of fats, regardless of whether they are liquid or solid.

Lipids are an important part of the diet of all humans and many types of animals. Fat is stored in the body for many reasons.

Types

There are several different types of fats and we'll take a look at these below:

Saturated fats

Saturated fats are solid at room temperature and are sometimes called solid fat. They are totally saturated, meaning that each molecule of fat is covered in hydrogen atoms. Saturated fats increase health risks if a person consumes too much over a long period of time.

A large intake of saturated fats may eventually raise cholesterol levels, which increases the risk of cardiovascular disease and stroke.
Where is saturated fat found?

Saturated fats can be found in meat, including bacon.

The highest levels of saturated fats can be found in meat (mammals), meat products, the skin of poultry, dairy products, many processed foods, such as cakes, biscuits, pastries, and chips, as well as coconut oil, palm oil, and cocoa butter.

A healthy diet includes less than 10 percent of its calories from saturated fats. That said, research shows it is never recommended to replace saturated fat intake with refined carbohydrates or sugar, as this worsens health.

Examples of healthy replacement foods would be nuts, seeds, avocado, beans, and vegetables.

Unsaturated fats

Unsaturated fats, which include monounsaturated and polyunsaturated fats, are liquid at room temperature. They are mostly derived from plant oils and are classed as "good" fats:

Monounsaturated fats

Monounsaturated fat molecules are not saturated with hydrogen atoms - each fat molecule has only the space for one hydrogen atom.

Monounsaturated fats may lower LDL (low-density lipoprotein - bad) cholesterol, and keep HDL (high-density lipoprotein - good) cholesterol at higher levels. But, unless saturated fat intake is reduced, cholesterol levels may remain unchanged.

Many health professionals, however, say that these fats might still reduce a person's risk of developing heart disease. For instance, the Mediterranean diet, a well-researched and chronic disease-risk lowering diet, is full of monounsaturated fats.

Where are monounsaturated fats found?

Monunsaturated fats are found in olives and olive oil.

Olives, olive oil, nuts, peanut butter, and avocados.

Polyunsaturated fats

In polyunsaturated fats, there are a number of spaces around each polyunsaturated fat molecule - they are not saturated with hydrogen atoms.

Nutritionists say that polyunsaturated fats are good for our health, especially those from fish, known as omega-3 polyunsaturated fatty acids.

Omega-3 fatty acids protect against heart disease by lowering blood cholesterol levels and possibly inflammation. Healthcare professionals say omega-3 polyunsaturated fatty acids may also help reduce the symptoms experienced by people who suffer from arthritis, joint problems in general, and some skin diseases.

The other type of polyunsaturated fats are omega-6 fatty acids. These are mostly found in vegetable oils and processed foods. An excessive intake of omega-6's, which is common in the standard American diet, may lead to increased inflammation.

Where are polyunsaturated fats found?

Polyunsaturated fats are found in oily fish including sardines, pictured here.

Oily fish (sardines, mackerel, trout, salmon, and herring), safflower, grapeseed, safflower, soybean, and sunflower oil. Nuts, seeds, and pastured eggs can also contain omega-3 fatty acids.

Trans fats

Trans fats are synthetically made, they do not naturally occur. Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They are also known as partially hydrogenated oils.

Trans fats are not essential for human life and they most certainly do not promote good health. Consuming trans fats increases LDL cholesterol level and lowers levels of HDL cholesterol; this, in turn, raises the risk of developing coronary heart disease and stroke about 3 times higher than other fats.

In fact, the Harvard School of Public Health estimates that trans fat intake is associated with 50,000 fatal heart attacks each year. They are also associated with an increased risk of developing type 2 diabetes.

Experts say that trans fats from partially hydrogenated oils are worse for your health than naturally occurring oils.

Trans fats have become popular because food companies find them easy to use and cheap to produce. They also last a long time and can give food a nice taste. As trans fats can be used many times in commercial fryers, they are commonly used in fast food outlets and restaurants. Several cities and states, including New York City, Philadelphia, and California, have banned or are in the process of banning trans fats.

Where are trans fats commonly found?

French fries (and other fried foods) are common sources of trans fats.

Fried foods, such as French fries, doughnuts, pies, pastries, biscuits, pizza dough, cookies, crackers, stick margarines, shortenings, packaged foods, fast foods, and many other baked foods.

If the nutritional labeling includes partially hydrogenated oils, it means that food has trans fats.

The American Heart Association says that consumption of trans fats should not exceed 5-6 percent of total calorie intake, though any amount, even if small, increases risk.

The take home message is that not all fats are equal. Staying informed and reading the labels can help individuals make good dietary choices, and replace unhealthy fats with healthy fats and fibrous plants.

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Fat is a nutrient. It is crucial for normal body function, and without it, we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs. Fats, which consist of a wide group of compounds, are usually soluble in organic solvents and insoluble in water.

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When the body takes in large amounts of sugar the body's sugar levels go way up. Not all foods have the same calories, and different foods can cause health problems. Researchers say to eat more whole grain foods and exercise.

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Are all calories created equal? A new study suggests that in at least one important way, they may not be.

Sugary foods and drinks, white bread and other processed carbohydrates that are known to cause abrupt spikes and falls in blood sugar appear to stimulate parts of the brain involved in hunger, craving and reward, the new research shows. The findings, published in The American Journal of Clinical Nutrition, suggest that these so-called high-glycemic foods influence the brain in a way that might drive some people to overeat.

For those who are particularly susceptible to these effects, avoiding refined carbohydrates might reduce urges and potentially help control weight, said Dr. David Ludwig, the lead author of the study and the director of the New Balance Foundation Obesity Prevention Center at Boston Children's Hospital.

"This research suggests that based on their effects on brain metabolism, all calories are not alike," he said. "Not everybody who eats processed carbohydrates develops uncontrollable food cravings. But for the person who has been struggling with weight in our modern food environment and unable to control their cravings, limiting refined carbohydrate may be a logical first step."

Regardless of the diet they choose, most people who lose a great deal of weight have a difficult time keeping it off for good. For many people, despite their best efforts, the weight returns within six months to a year. But a few studies of weight loss maintenance, including a large one in The New England Journal of Medicine in 2010, have reported some success with diets that limit high-glycemic foods like bagels, white rice, juice and soda.

In addition to raising blood sugar, foods that are sugary and highly caloric elicit pronounced responses in distinct areas of the brain involved in reward. Earlier imaging studies have shown, for example, that the main reward and pleasure center, the nucleus accumbens, lights up more intensely for a slice of chocolate cake than for blander foods like vegetables, and the activation tends to be greater in the brains of obese people than it is in those who are lean.

But do rich desserts have a select ability to change our longer-term eating habits?

To get a better idea, Dr. Ludwig and his colleagues recruited a dozen obese men and then fed them milkshakes on two different occasions separated by several weeks. In each case, the milkshakes were nearly identical: flavored with milk and vanilla, and containing the same amount of calories, carbohydrates, protein and fat.

But on one occasion, the shakes were made with high-glycemic corn syrup; on the other, a source of low-glycemic carbohydrates was used. "These test meals were identical in appearance and tastiness, and we verified that our subjects had no preference for one or the other," Dr. Ludwig said.

As expected, blood sugar levels rose more quickly in response to the high-glycemic milkshake. But the researchers were especially interested in what happened several hours later, about the time most people are ready for their next meal.

What they found was that four hours after drinking the high-glycemic shake, blood sugar levels had plummeted into the hypoglycemic range, the subjects reported more hunger, and brain scans showed greater activation in parts of the brain that regulate cravings, reward and addictive behaviors. Although the subject pool was small, every subject showed the same response, and the differences in blood flow to these regions of the brain between the two conditions "was quite substantial," Dr. Ludwig said.

"Based on the strength and consistency of the response," he added, "the likelihood that this was due to chance was less than one in a thousand."

Previous research suggests that when blood sugar levels plummet, people have a tendency to seek out foods that can restore it quickly, and this may set up a cycle of overeating driven by high-glycemic foods, Dr. Ludwig said. "It makes sense that the brain would direct us to foods that would rescue blood sugar," he said. "That's a normal protective mechanism."

Christopher Gardner, a nutrition scientist at Stanford University who was not involved in the new study, said that after decades of research but little success in fighting obesity, "it has been disappointing that the message being communicated to the American public has been boiled down to 'eat less and exercise more.'"

"An underlying assumption of the 'eat less' portion of that message has been 'a calorie is a calorie,'" he said. But the new research "sheds light on the strong plausibility that it isn't just the amount of food we are eating, but also the type."

Dr. Gardner said it was clear that the conventional approach of the past few decades was not working. A more helpful message than "eat less," he said, may be "eat less refined carbohydrates and more whole foods."

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Are all calories created equal? A new study suggests that in at least one important way, they may not be. Sugary foods and drinks, white bread and other processed carbohydrates that are known to cause abrupt spikes and falls in blood sugar appear to stimulate parts of the brain involved in hunger, craving and reward, the new research shows.

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Oat groats are the whole oat grain. They look a bit like whole wheat, but they're longer, thinner, and a little lighter in color. Whole oat groats can be used whole in recipes like slow cooker oatmeal (1 cup whole oats, 4 cups water, cook in the slow cooker on low overnight), ground to make oat flour, or rolled at home to make the freshest, most wonderful oatmeal you have ever tasted.