Leptin is a peptide hormone neurotransmitter produced by fat cells that is involved in the regulation of appetite. You may have heard of leptin touted in the media as the key to curing obesity. What you may not know is that as science struggles to understand exactly how this hormone works inside the human body, the media and holistic doctors are hard at work to determine what foods, if any, increase leptin and its powers of energy regulation.
Leptin
Leptin is involved in the up-regulation of energy intake and expenditure, sending signals to your body to stop eating or burn more fat. In studies on rodents, this hormone works in a seemingly perfect system of checks and balances, but in humans it is far more complex. Unlike rodents, humans do not experience increased satiety due to secretion of leptin. Furthermore, the amount of leptin in the human species is directly correlated to the individual's size and amount of fat mass. These observations, published in a 2002 issue of "Annals of the New York Academy of Sciences," led scientists to conclude that obese humans may build up a resistance to leptin within their own bodies. This leads to the inhibition of the signaling cascade initiated by leptin that would normally pacify food cravings and other behaviors when the body is sufficiently nourished.
Fish
Many fish are rich in heart-healthy omega-3 fatty acids as are certain green leafy vegetables, nuts, beans and seeds. Many doctors, including Dr. Jonathan Galland of the "Fat Resistance Diet," believe that decreased levels of omega-3 fatty acids are directly related to inflammation caused by low leptin. On the other hand, researchers at the University of Padova completed a study in 2002 that revealed significant differences in leptin levels of two Tanzania tribes, each with varied diets. The tribe who consumed a diet primarily of fish, in comparison to the tribe that consumed a diet primarily of vegetables, had lower levels of plasma leptin, regardless of body fat mass. While this conclusion does not support the case that high fish consumption reduces leptin, it does support the theory that omega-3s reduce cardiovascular risk.
Fiber
Fiber tops the charts as a recommended food to inspire leptin secretion. Of course, according to Byron Richards, a certified clinical nutritionist and author of "The Leptin Diet," fiber reduces the uptake of calories by the bloodstream, giving leptin more time to react. Fiber can be found in many fruits and vegtables, as well as in certain seeds, breads and crackers. It is important to note that the fiber in fruits and certain vegetables is often in the skin, so don't remove the peeling.
The Science Behind the Diets
There is very little conclusive research to support specific foods as inducers of leptin. Foods like fish, vegetables, beans and especially fiber keep blood glucose levels in check. When your blood glucose is balanced, you generally do not suffer from insatiable hunger, erratic cravings or similar behaviors indicative of low levels of leptin. Additionally, when these healthy foods are combined with plenty of sleep and the elimination of sugary junk foods that cause an increase in blood glucose, the results are going to favor a positive outcome impacted less by leptin specifically and more by the entire system it regulates. In fact, a 2009 study in "Cell Metabolism" reported that leptin's role is not regulated by food intake but rather by central pathways of the body that are currently not fully understood.
References
- Wellness Resources; Leptin and Weight Managment Supplements; B.J. Richards, CCN; 2011
- The Fat Resistance Diet; How Does Inflammation Cause Leptin Resistance; 2011
- "Cellular Metabolism"; Leptin-Dependent Control of Glucose Balance and Locomotor Activity by POMC Neurons; L. Huo, et al.; June 2009
- "Annal of the New York Academy of Sciences"; Leptin Signaling, Adiposity, and Energy Balance; E. Jequier; June 2002
- American Heart Association; Fish Rich Diet, Leptin, and Body Mass; M. Winnicki, M.D., et al.; 2002
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