Torch Bodyfat with this Winter Fruit

By Ivan Blazquez, M.Ed, B.S., ACSM, NGA Pro Natural Bodybuilder, Triathlete

Here’s a great reason to celebrate colder weather and shorter days: Pomegranate fruit! While it seems that pomegranate juice is more frequently consumed as a pre-packaged juice compared to the fresh fruit, I believe consuming pomegranate in some form is better than nothing. That being said, I believe the basics of whole food eating also can not be overlooked. While the juice provides a concentrated form of pomegranate that has beneficial effects (6), I've always been somewhat skeptical of whether we are truly getting the full benefits of pomegranate.

Now while nothing is perfect, I do believe that consuming the fruit itself is a step closer to getting the full benefits of pomegranate. Reason being is that there are several methodological questions that can be raised when purchasing a commercial bottle of pomegranate juice such as, method of extraction, duration of time juice has spent in bottle, freshness and corresponding nutritional state of juice, whether it is 100% pomegranate or a mixture of other sugars, etc. As aforementioned, consuming pomegranate juice is better than not consuming pomegranate at all. It is also better to consume it in place of common sugar-laden drinks. Another benefit is that pomegranate juice is available year-round as opposed to the actual fruit itself. However, when the fruit is in-season and available, there are other benefits that the fresh fruit itself offers when compared to the juice. Now while the benefits of a fruit/veggie juice can be debated versus fresh fruit and vegetables, I believe overall, one should rely more on fresh fruit and vegetables, with juices being supplementary or complimentary.

Of course another benefit of juices is the concentration factor of a bottled juice containing, for example, the equivalent of 2-3 fresh pomegranates in one bottle. However, the caveat with juice is the calorie content. The calories can add up very quickly when consuming a juice since it is a concentrated form of the fruit or veggie and contains no satiating fiber. Now while juices are great to consume prudently and as part of a healthy diet, this article will introduce a new benefit of pomegranate fruit that can be found in the actual fruit itself.

Natural Bodybuilder Ivan Blazquez

While past studies have shown pomegranate juice to have heart-health benefits (1, 2), a recent study has found a new benefit from pomegranate. It was found that pomegranate seed oil improved insulin sensitivity and mitigated weight gain in mice fed a high-fat diet (8). These results mean that pomegranate seed oil may help burn fat and reduce the risk of type II diabetes. Researchers believe it is the high conjugated linoleic acid (CLA) content of the pomegranate seed oil that delivers the fat-burning and blood sugar benefits (8). From a scientific standpoint, this makes sense since research has shown CLA to have fat-burning effects (3, 4). What fascinated me most about this study was that I learned that this CLA-rich pomegranate seed oil is actually found in the white inner rind that holds the seeds. Although the exact quantity of pomegranate seed oil found in one pomegranate may not be the same as that used in the study (8), the fact remains that some amount can be found in the white rind of a pomegranate. Not to mention, one is getting the great full benefit of eating a fresh pomegranate that includes antioxidants, vitamins, fiber and now, fat-burning effects.

However, there is one caveat in regards to the rind, the taste of the white rind is not for everyone--it can be bitter, like most fruit rinds. Yet, there are ways that one can incorporate rind and actually have it be flavorful. One example that comes to mind is when gourmet chefs use the rind of a lemon as zest when making a flavorful dish or creation. While I currently do not know of any ways to do this with pomegranate inner rind, I do know how to incorporate some of the rind into my meals. One way is when I make a smoothie, I blend in some of the seeds and white rind. I also have added it to yogurt and oatmeal or hot cereal as well. In regards to fruits and vegetables, I've noticed that there are more beneficial substances being found in fruits and vegetables and others still waiting to be discovered (11). I've also noticed more and more research showing the benefits of the rinds of various fruits (7, 9, 12). In fact, one recent study has shown that pomegranate seed oil also has anti-atherogenic effects (10), while another study has shown pomegranate rind to have anti-inflammatory effects (5). The take home message with these findings is that instead of throwing out all of the white membrane that holds together the pomegranate seeds, perhaps keeping some of it on will serve to further enhance the already high nutritional value of the pomegranate and also offer a small, but augmented fat-burning effect while also increasing fiber intake.

Copyright:

The information provided in this article is for educational and informational purposes only and does not serve as a replacement to care provided by your own personal health care team or physician. The author does not render or provide medical advice, and no individual should make any medical decisions or change their health behavior based on information provided here. Reliance on any information provided by the author is solely at your own risk. The author accepts no responsibility for materials contained in the article and will not be liable for any direct, indirect, consequential, special, exemplary, or other damages arising from the use of information contained in this or other publications. Copyright Ivan Blazquez, 2011. No part of this publication may be reproduced or transmitted in any form without the prior written permission of the copyright holder and author of this publication.

Oliver, GD, Stone, AJ, Wyman, JW, Blazquez, IN. (2012). Muscle activation of the torso during the modified razor curl hamstring exercise, International Journal of Sports Physical Therapy, 7(1), 49-57.

References

1) Aviram et al. (2000). Pomegranate juice consumption reduces oxidative stress, atherogenic modifications to LDL and platelet aggregation: studies in humans and in atherosclerotic apolipoprotein E-deficient mice, American Journal of Clinical Nutrition, 71(5), 1062-1076.

2) Aviram et al. (2004). Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation, Clinical Nutrition, 23(3), 423-433.

3) Close et al. (2007). Conjugated linoleic acid supplementation alters the 6-mo change in fat oxidation during sleep, American Journal of Clinical Nutrition, 86(3), 797-804.

4) DeLany & West (2000). Changes in body composition with conjugated linoleic acid, Journal of the American College of Nutrition, 19(4), 487S-493S.

5) Dell'agli et al. (2010). Ellagitannins of the fruit rind of pomegranate (Punica granatum) antagonize in vitro the host inflammatory response mechanisms involved in the onset of malaria, Malaria Journal, 9, 208.

6) Esmaillzadeh et al. (2006). Cholesterol-lowering effect of concentrated pomegranate juice consumption in type II diabetic patients with hyperlipidemia, International Journal for Vitamin & Nutrition Research, 76(3), 147-151.

7) Leontowicz et al. (2003). Apple and pear peel and pulp and their influence on plasma lipids and antioxidant potentials in rats fed cholesterol-containing diets, Journal of Agricultural & Food Chemistry, 51(19), 5780-5785.

8) McFarlin et al. (2009). Pomegranate seed oil supplementation during high-fat feeding may reduce weight gain and type 2 diabetes risk in mice, Medicine and Science in Sports and Exercise, 41 (5), S555.

9) Miller et al. (2010). Adipose tissue accumulation of d-limonene with the consumption of a lemonade preparation rich in d-limonene content, Nutrition & Cancer, 62(6), 783-788.

10) Mirmiran et al. (2010). Effect of pomegranate seed oil on hyperlipidaemic subjects: A double-blind placebo-controlled clinical trial, The British Journal of Nutrition, 104(3), 402-406.

11) Mozian, L.D. (2000). Foods that fight disease: A simple guide to using and understanding phytonutrients to protect and enhance your health. Avery: Penguin Putnam, Inc., New York, NY. 

12) Perez et al. (2010). In vivo induction of phase II detoxifying enzymes, glutathione transferase and quinoa reductase by citrus triterpenoids, BMC Complementary & Alternative Medicine, 10, 51.