Worries solved

Your top nutrition questions answered

Is yogurt making me gain weight?

Q: I’ve read that a probiotic-rich diet can improve digestion and speed slimming, so I’ve been making an effort to eat a cup of yogurt most days. But instead of losing,

I’m more bloated than ever and I’ve put on a few pounds. What gives?

A: You’re smart to ask. The probiotics in yogurt are proven to double fat burn, boost mood by 50 percent and reduce bloat by 47 percent, but a new study in the journal Nature found that a common ingredient used to thicken many brands can interfere with the beneficial effects. The problem: Emulsifiers like locus bean gum, guar gum, xanthum gum, carrageenan and carboxymethylcellulose promote the growth of fat-packing bad gut bacteria and trigger inflammation of the intestinal lining. Over time, these changes caused study subjects to gain weight, plus experience symptoms like bloat, indigestion and stomach pain.

Fortunately, it’s possible to get the slimming benefits of yogurt without the downsides. The key: checking the ingredient list and avoiding brands that contain gums and other common emulsifiers. Two that don’t use the additive: Siggi’s and plain FAGE.

Can a diet tweak ease joint pain?

Q: Between holiday to-do’s and the cold, wet weather, my joint pain is worse than usual. I’m already on painkillers and don’t want to take any more than my doctor approved. Is there anything else I can do?

A: Yes! We suggest enjoying at least 1 cup of cruciferous vegetables like broccoli, cabbage, kale and Brussels sprouts daily. Research in the journal Arthritis & Rheumatism found that the sulforaphane in these veggies slows the deterioration of joint cartilage and blocks the activity of an enzyme that causes pain-triggering inflammation in joint tissue. In fact, additional studies show consuming more cruciferous vegetables can decrease levels of inflammatory molecules by 25 percent.

What’s more, these veggies also contain vitamin K and the flavonoid

kaempferol—two nutrients shown to speed healing of damaged muscles, ligaments and cartilage. In a Boston University study, 63 percent of women who upped their intake of these nutrients reported less pain in two weeks.

Q

I’ve lost 26 pounds and want to keep it off, but I can’t resist holiday goodies. What can help?

A

Our secret weapon for preventing holiday treats from going to your waistline is berberine. Powerful plant alkaloids in this herbal compound switch on an enzyme (AMPK) that signals muscle cells to burn sugar more efficiently. This effect will ensure that any indulgences you enjoy will be burned for energy instead of stored as fat.

Berberine also stimulates the activity of calorie-burning brown fat, delivering a metabolism boost that can help you keep slimming through the holidays. In a Chinese study, subjects who took berberine daily lost an average of 15 percent of their body weight and 2 inches off their waistline in 12 weeks without making any other changes. To get the benefits, supplement with 500 mg of berberine (like Natural Factors WellBetX Berberine, at health-food stores and Amazon.com) two to three times daily.