Why is it your skinny friends can gobble french fries and you struggle to stay slim crunching on celery? It’s all about you. Research on genetics and nutrition is proving that statement to be very true as scientists learn more about the powerful connection between our genes and our diets. Just as many have suspected all along, some people are wired to be naturally thinner while others may have been born with a genetic makeup that predisposes them to being overweight.
Battling genes to fit into jeans
Unfortunately, there’s no magic “skinny gene” pill yet. But knowing you have some control over your genetic blueprint can motivate lifestyle habit changes.
Tall and trim, Maye Musk has been a professional fashion model for more than 40 years. In her early 60s, her hair has turned from blond to silver, and she’s found new popularity at the Ford Modeling Agency because many clients want older models that exude glamour and health.
But she wasn’t always slim. “Everyone in my family is overweight, and I actually started my career as a size 16 model. Now I’m a size 8, but I have to fight my genes every day. I try to eat perfectly every day and not let the wheels come off with too many splurges. And although I don’t always enjoy it, I am disciplined at going to the gym, and of course, I walk as much as I can, too.”
Musk, who is also a registered dietitian, says while she’s armed with the facts on food and nutrition, it’s sheer determination that keeps her at a healthy weight. The ability to do so is probably in her genetic code, too.
Do your genes need more salad?
How can the emerging genre of nutritional genomics help us make better choices from restaurant menus or conclude what’s best for our car cup holders? It depends on the health problem you’re trying to avoid.
From food allergies to diet-related cancers, the best nutrition advice is tailored to your lifestyle, environment, food preferences and even personality. Geneticist and registered dietitian Ruth DeBusk says you don’t have to accept defeat due to your DNA: “Genes matter, but they’re not necessarily destiny. Our challenge is to learn what our genetic makeup is and then to make the appropriate diet and lifestyle choices throughout our lives."
Does that mean we need to plan 6 million different diets? No, but DeBusk insists, "It’s definitely not one size fits all.”
So, in the meantime, current nutrition advice is based on years of observational research, such as population studies that show people who eat foods high in saturated fats have more heart disease and those who eat more antioxidant-rich plant foods have less cancer.
In the not-so-distant future, nutritionists specializing in genetics may be able to identify exactly who can happily butter their bread and those who better eat more broccoli.
Salad-savvy strategies to feed your 'skinny genes'
- Mix in whole grains like brown rice, wheat berries, farro or spelt, to promote satiety with fewer calories.
- Turn up the flavor in dressings with good-quality olive oils, flavored vinegars, a splash of citrus, mustards, garlic, a pinch of sea salt, red pepper flakes and fresh ground pepper.
- Hold the mayo and sour cream and add richness with pureed avocado, low-fat yogurt or buttermilk to cut calories and total fat.
- Check your cheese habit by using only small amounts of highly flavored cheeses such as blue cheese, grated fresh Parmesan or shredded extra-sharp cheddar.
- Plan on protein for staying power so you're not hungry an hour later. Salad entrees should include lean proteins such as roast beef, turkey, chicken, grilled fish, canned tuna, hard-boiled eggs, anchovies, beans and nuts.
Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” E-mail her at carolyn@carolynoneil .com.
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