These discoveries have shed light on the best ways to stay nourished and lean.

By Cynthia Sass, MPH, RD
December 19, 2014
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I can’t believe it’s been a year since I compiled my , but it’s that time again! As a research junkie, I think this year’s crop of studies in the areas of nutrition and weight management have been particularly fascinating.

Here are my top 10 picks for discoveries that have either broadened our knowledge, or shed new light on the best ways to stay nourished and lean.

Night shift workers burn fewer calories

This intriguing study found that , which means that the amount of food needed to maintain weight becomes excessive, promoting weight gain. The lesson: if your job requires working when most people are sleeping, find ways to curb your calorie intake, or employ healthy habits to help regulate or suppress your appetite.

RELATED: 11 Reasons Why You're Not Losing Belly Fat

Gut bacteria play a major role in weight control

Number one on my list of the compelling revelations in 2014 is the handful of studies about the role of gut microorganisms in weight management. One study found that there is a relationship between body clock regulation, gut microbiota, and metabolism. When mice received gut bacteria from jet-lagged humans, they and had abnormally high blood sugar levels (yikes!). Another found that , mood, and food choices. And a third concluded that the healthfulness of gut bacteria may play a role in . All of this research may lead to a future that involves personalized gut microbe testing, special diets specifically designed to alter these organisms, or tailored probiotic therapy. Stay tuned!

Coffee may help prevent obesity

If there’s one thing my clients love, it’s hearing that a food they enjoy is actually beneficial. Two studies this year offered some good news about java. Animal research from researchers at the University of Georgia concluded that a compound in coffee called CGA allowed mice fed a fatty diet to not only stave off weight gain, but also and healthy livers. Another Spanish study, published in the International Journal of Sport Nutrition and Exercise Metabolism, found that athletes who took in caffeine pre-exercise , compared to those who gulped down a placebo. For more about other potential health benefits of enjoying your morning cup of Joe, check out my post .

RELATED: Best and Worst Health News of 2014

Obesity tied to autoimmune diseases

We’ve heard plenty about the connection between obesity and chronic diseases, including type 2 diabetes, heart disease, and cancer. But research from Tel Aviv University concluded that obesity leads to a breakdown of the body's protective self-tolerance mechanisms, which results in a pro-inflammatory environment that may lead to or , including Crohn's Disease and multiple sclerosis, or hinder their treatment. The silver lining: adequate vitamin D may help, both with immunity and weight control. Here’s more about vitamin D, and 6 other nutrients to zero in on as you age.

In women, optimism affects diet quality

There aren’t a lot of feel-good studies tied to weight management, but I loved the conclusion of this one from the Journal of the Academy of Nutrition and Dietetics. In postmenopausal women enrolled in the Women’s Health Initiative, researchers found that those with , and had more success in making dietary changes over a one-year period. Those who scored better on the healthy eating index also had lower BMIs, smaller waist measurements, and fewer chronic health conditions. More proof that attitude is everything.

RELATED: 14 Strategies to Become a Happier Person

There's a new type of good fat

When scientists say they’re blown away, it’s pretty big news. And that's just what researchers from Beth Israel Deaconess Medical Center declared when they uncovered a that enhance blood sugar control, and may offer a promising avenue for the prevention and treatment of type 2 diabetes. Unlike omega-3 fatty acids, which are not made in mammals, these “good” fats, called FAHFAs, are produced and broken down in the body. Feeding mice extra FAHFAs resulted in a rapid and dramatic drop in blood sugar. Scientists also looked at FAHFA levels in humans, and found they were 50 to 75% lower in those who were insulin resistant and at high risk for developing diabetes. The data suggest that changes in FAHFA levels may contribute to diabetes. Groundbreaking. Surely there will be more research to come in this area.

Produce is connected to happiness

I love getting my hands on any research related to happiness, so I was thrilled to find this study, which tied healthy food choices to mental health. Scientists at the University of Warwick’s Medical School found that five daily servings of produce may just keep the blues away. More than a third of consumed five or more daily servings of fruits and veggies. In contrast, happiness was high in less than 7% of those who ate less than one daily portion of produce. In another study in young adults, a was tied to "flourishing," which includes greater happiness, creativity, curiosity, and positivity. For more about how eating well can bolster your mood, check out my post 5 Reasons to Eat Healthier Than Have Nothing to Do With Your Weight.

Umami may curb eating

A very foodie-forward study published in the American Journal of Clinical Nutrition found that umami—also known as the 5th taste—boosts appetite but also , which may help support weight control. Naturally found in mushrooms, truffles, green tea, seaweed, and tomatoes, incorporating more of this this unique palate pleaser may help you naturally eat less overall. To give it a try, check out my , which include suggestions for now to sneak it into healthy meals.

RELATED: 12 Foods That Control Your Appetite

"Fat shaming" causes weight GAIN, not loss

I think we all intuitively know this is true, yet weight bullying persists, even if it's self-directed. In this UK study, researchers found that over four years, those who reported weight discrimination whereas those who didn't actually shed pounds. So if you tend to berate yourself, with a goal of weight loss motivation, stop. And for techniques that work check out my post .

Language stimulates the brain in the same way as food

This compelling study found that the reward region of the brain that drives us to eat (and also enjoy sex, gambling, drugs, and games) is and their meanings. Interesting! I can’t guarantee it will work, but when a craving strikes, try visiting a site like vocabulary.com to see if logging some lingo time will satisfy your fix.

Meet Cynthia Sass at the Health Total Wellness Weekend at Canyon Ranch in May 2015. For details, go to factoryunlockwizard.info/TotalWellness.

What are your thoughts on this topic? Chat with us on Twitter by mentioning  and .

 is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on , she’s Health’s contributing nutrition editor, and privately counsels  in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. Her latest New York Times best seller is. Connect with Cynthia on ,  and .

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