The World Health Organization (WHO) has expressed concerns about the rising prevalence of obesity. Worldwide, overweight and obesity rates among both children and adults have increased dramatically, so much so that obesity is now considered a global epidemic. The WHO further reports that since 1975, obesity cases have tripled in number. Back in 2016, an estimated 1.9 billion adults were struggling with obesity, while 340 million children and adolescents also had the disease.

But obesity is more than just a weight problem. This complex disease is a known risk factor for chronic diseases like cardiovascular disease, diabetes, musculoskeletal disorders and certain types of cancer. In children, obesity causes breathing problems and increases the risk of fractures, high blood pressure, early signs of heart disease, insulin resistance and psychological effects. Obese children are also more likely to develop adult obesity, become disabled or die prematurely than healthy ones.

But the good news is, obesity is a lifestyle disease that can be prevented. Scientists have found that people can avoid developing obesity through natural means. According to a study published in the Journal of Medicinal Food, fermented black chokeberries (Aronia melanocarpa) are rich in polyphenols with anti-obesity effects. These compounds can improve insulin sensitivity and reduce weight gain caused by a high-fat diet.

Fermented chokeberry, a viable supplement for preventing obesity

Black chokeberries are mainly grown in Central and Eastern European countries. They are rich in polyphenolic compounds, which are responsible for their many health benefits. Chokeberries have been shown to help treat conditions related to oxidative stress, regulate blood sugar levels, and lower levels of blood pressure, inflammatory markers, and low-density lipoprotein (LDL) cholesterol. However, because of their bitter taste, their potential as a functional food is not maximized.

For the study, researchers from South Korea reduced the bitter taste of black chokeberries by fermenting them. They looked at the effect of fermented black chokeberries with a reduced bitter taste on insulin sensitivity and weight gain induced by a high-fat diet in male mice.

The researchers fed the mice a high-fat diet and 100 milligrams per kilogram (mg/kg) of natural black chokeberries or fermented black chokeberries for eight weeks. They found that fermented black chokeberries reduced weight gain and halted the increase in triglyceride levels brought about by a high-fat diet.

Mice fed with fermented black chokeberries also benefited more than mice fed with normal chokeberries. The former experienced better improved glucose tolerance and a larger increase in insulin sensitivity.

Based on these findings, the researchers concluded that fermented black chokeberries can be used as a dietary supplement to prevent obesity.

Other ways to prevent obesity

In addition to eating fermented black chokeberries, you can prevent obesity by doing the following:

• Eat more foods rich in fiber: Foods rich in fiber, such as chickpeas, fruits, and cereals, have few calories, little fat, and lots of bulk, which can keep you feeling full for longer. Because they are digested slowly, they do not cause blood sugar spikes. Rapid increases and declines in blood sugar levels can make you hungry again. Additionally, whole grains provide nutrients like magnesium and vitamin B6 that many weight-loss diets lack.
• Eat more vegetables: Eating raw and leafy green vegetables, such as carrots, broccoli, and zucchini, also keeps you full. These vegetables are low in calories but are rich in water and slow-digesting fiber.
• Get your protein from fish, chicken, and beans: Getting enough protein can help you lose fat and retain your muscle. However, it is best to get protein from fish, chicken, and beans as they are a lot healthier protein sources compared to red meat.
• Snack on nuts: Nuts are a delicious and nutritious snack for weight loss. They contain healthy fats that help people feel full and protein that may use up calories as it digests.
• Load up on calcium: Calcium influences how fat is broken down and stored. It has been shown that the more calcium a fat cell contains, the more fat it burns.

Read more news stories about preventing obesity at Health.news.

Sources:

WHO.int

LiebertPub.com

VeryWellHealth.com

ReadersDigest.ca