Nutrient Deficiencies and Overeating

By Kelly Elliot, RD, CNSD: Bariatric Dietician

Are you overeating to satisfy Nutrient Deficiencies?

There is a significant amount of research being done in the area of obesity and weight loss. This article discusses some of the research being done towards this end. Have you ever found that your body craves certain foods? Do you ever stand at the refrigerator or cupboard and try to figure out what you want to eat? You know you want something specific; you just are not sure what it is. Did you know that sometimes cravings can occur due to minor nutrient deficiencies? It is possible that sometimes we may over eat in part, because our body is deficient in certain vitamins and minerals. Studies show that despite food being overly abundant in the United States and readily available, most individuals have one or more deficiencies due to lack of a well balanced diet for many reasons. Studies have also shown that only about 20% of Americans eat at least 5 servings of fruits and vegetables a day, a minimal amount needed to supply the body with important vitamins, minerals, antioxidants and phytochemicals.

The American diet is also low in dairy, especially in women and teens who are trying to avoid extra calories. If dairy intake is low, then calcium intake is low as well. Whole grains are processed for white flour, white bread, white rice and white pasta. The bran is removed which contains a significant source of the B vitamins in grains. Some individuals have low intake of meat and fish, putting them at risk for protein, iron and B12 deficiencies as well as thiamin, zinc, copper and iodide. Our soil is more depleted than it was in the recent past, therefore food products that are grown in the soil contain less nutrients. Many fast food and convenience foods also tend to contain less vitamins and minerals due to processing. Even the length of time fruits and vegetables are picked and then eaten influences their nutrient profile. Ultra violet light can destroy certain vitamins like vitamin E. Cooking methods can influence nutrient profiles in foods as well.

Dieting can exacerbate nutrient deficiencies. Studies have reported that as many as 40% of males and 60% of females are dieting in an attempt to lose weight. Some individuals are not even over weight to begin with. The simple reduction in caloric intake can cause nutritional deficiencies rather quickly. This may be part of the cause of certain food cravings. This may be part of the explanation of why so many people gain weight when they are trying to diet. Many studies show that morbidly obese individuals seem to be more at risk for deficiencies. It is not uncommon for morbidly obese pre surgical patients to be malnourished despite excessive caloric intake. These deficiencies are related to low protein, dairy, fruit and vegetable intake and excess saturated fat, sugar and processed grain intake.

Is it possible that the general U.S. population is over eating in part because our diets are not satisfying our body's nutrient needs? If so, would taking a vitamin and mineral supplement or eating a nutrient rich diet help us to lose weight or prevent weight gain? Data from a large Canadian population study presented several years ago provided evidence to suggest that vitamin and mineral supplementation may help to prevent weight gain. Those that took supplements vs. those that did not were found to have a lower body weight and lower percentage of body fat. Those that used vitamin and mineral supplements were even found to have a higher percentage of lean body mass. This has important ramifications for regulations of body weight. Muscle is capable of burning calories faster.

Another study presented at the American Society for Bariatric Surgery also found that vitamin and mineral supplements were effective in inducing significant weight reduction. Obese females, who took a multivitamin and mineral supplement high in antioxidants and B-complex over a period of 6 weeks, unconsciously reduced their caloric intake, causing significant weight loss. More importantly, the loss of weight was due to loss of body fat and the amount of lean tissue increased with vitamin and mineral supplementation. A recent study (Bolio et al., Obesity Research 2004; Vol. 12: A41) presented as a poster at the November, 2004 meetings of the North American Society for the Study of Obesity in Las Vegas, found that individuals who eat a nutrient rich diet lose weight without the need for calorie restriction. According to the study protocol, middle aged women were placed a nutritionally balanced diet. The minimal number of calories in the diet was 2100 per day divided into seven equal servings. Study participants had to eat all 2100 calories per day. If they were still hungry, they were allowed to eat even more. According to the findings, the average weight loss and the amount of fat around the waist were significantly reduced by the nutritional diet. These findings suggest that weight loss can occur in the absence of low calorie diet and exercise if patients are provided a nutrient rich diet. The results of the study described above, along with the studies showing reduced body fat and total body weight with vitamin and mineral supplementation, support a role for nutrient management in the treatment or prevention of obesity.