Nature’s candy for diabetics

Posted on 18 November 2013 - 04:36pm

Indra Balaratnam

ACCORDING to the National Health and Morbidity Survey 2011 by the Ministry of Health Malaysia, one in five Malaysians are diabetic. This is approximately a two-fold increase in the last five years.

If you've been diagnosed with diabetes, you need to adopt a healthy diet and lifestyle.

As a diabetic, you have a problem digesting glucose due to a change in the functioning of your ­pancreas.

You need to be mindful of the selection of healthy choices that suit your palate so that it complements your medication and the ­management of your diabetes.

When it comes to food choices, one thing many diabetics miss is their favourite desserts. Instead of loading on cakes and cookies, why not make fresh fruits your choice.

Fruits contain fructose, a type of carbohydrate called monosaccharide because it consists of a single sugar molecule.

Fructose is one of the common sugars found naturally in carbohydrate foods.

Research shows that fructose does not acutely raise blood glucose.

Can diabetics enjoy fruits? The answer is yes!

Fruits should be part of the foods included – in a healthy and balanced diet for diabetics –besides whole grain carbohydrates, lean protein, vegetables and dairy products.

As a whole, the variety of foods from the major food groups will provide the energy, vitamins and minerals required for maintaining good health.

One such fruit that would be a good addition to the range of fruits for a diabetic is the kiwi fruit.

The small fuzzy, brown-skinned fruit with the succulent, juicy flesh is known for its many health benefits – with the content of over 20 essential vitamins and minerals, such as potassium, folic acid, Vitamin C, E, carotenoids and anti­oxidants.

The fruit is packed with more vitamins and minerals per gramme than many other popular fruits.

A Rutgers University study categorised kiwi fruit as one of the most nutrient-densed fruits in ­comparison to the key nutritional content of other fruits.

Kiwi fruit is high in fibre and low in Glycemic Index. GI is a measure of the effects of ­carbohydrate on blood sugar levels.

Carbo­hydrates that break down quickly during digestion and releasing glucose rapidly into the bloodstream have a high GI; carbohydrates that break down slower, releasing glucose gradually, have a low GI.

Kiwi fruit is suitable for diabetics because of its high fibre content and low GI level, which provides good glycaemic regulation.

In fact, it has a lower GI compared to a majority of carbohydrate foods, and has been used as an energy source in diabetic patients because it may aid glycaemic control.

Kiwifruit is also a good source of natural dietary fibre that helps to slow down the absorption of natural sugars from the fruit, thus helping to moderate blood glucose levels.

It also stimulates the growth of good, friendly bacteria in our intestines.

Scientific research has shown that eating kiwi fruit regularly helps promote normal bowel habits, with less bloating.

Its high soluble-fibre content has an exceptionally high water-holding capacity, and as such bulkier, softer stools are produced.

As we celebrate World Diabetes Day this month, let us all make a pledge to lead a healthier lifestyle, by eating more nutritious foods and become more active. Here's to your health!

http://www.thesundaily.my/news/883979

EAT WELL: Diabetes: What to eat and how much to eat

Life & Times

October 22, 2013     


Diabetes is a condition you cannot reverse, but you can manage it.

By : Indra Balaratnam

IF you’re a diabetic or caring for one, you may be unsure of what foods are suitable for the management of the condition. Below are some common food queries and their answers.

As a diabetic, do I have to buy special health foods?

 A diabetic’s diet is similar to a well-balanced diet recommended by the Malaysian Food Guide Pyramid under the Malaysian Dietary Guidelines 2010 (visit www.myhealth.gov.my for details).

Diabetics are encouraged to include healthy carbohydrates such as whole grains, lean protein, vegetables, fruits and dairy into their diet.

Excessive use of sugar, salts and fats are discouraged. Too much of these can cause blood glucose levels to increase and cause other underlying health problems such as hypertension, obesity and high cholesterol levels.

However, for a proper interpretation of the Malaysian Food Guide Pyramid, diabetics should see a dietitian who will recommend the proper portions of food to consume in a day.

Many diabetics consume too much carbohydrate — a plateful of rice, a large bowl of noodles, chapati and thosai — throughout the day can add up to an overload. Carbohydrates turn into glucose when digested, and when there’s too much of it, blood glucose levels can rise and remain high.

Monitoring the consumption ofcarbohydrates at each meal will help regulate blood glucose levels so you don’t have extreme spikes of highs and lows which can cause you to feel unwell.

Can I eat sugary or sweetened foods?



Refined sugar should account for no more than 10 per cent
 of the total carbohydrates a diabetic consumes.

A better understanding of how food affects blood glucose means that the diabetic diet is now more liberal where sugar and sweeteners are concerned.
Those days, you would often hear “no sugar at all”. So the poor diabetic would have to go from tasty to tasteless overnight. How would anyone be able to under such drastic circumstances?

Account for the amount you consume when it comes to sugar and sweetened foods. Refined sugar should account for no more than 10 per cent of the total carbohydrates a diabetic consumes. Sugar is a form of refined carbohydrates, and it is converted to glucose more rapidly than a wholegrain carbohydrate.

A little sugar in a drink or a dish, or a small portion of a sugary treat (for example a dash of sugar syrup in tau foo fah) can be part of a well-balanced diabetic diet. But herein lies the catch. The onus is on a diabetic to ensure that he makes good food choices to keep his blood glucose stable. If it is out of control, than sugary or sweetened foods will only compound the existing problem.

Is the glycaemic index diet useful for diabetics?

 You may not necessarily follow the glycaemic index diet to a tee, but it does help to select more of carbohydrate choices of moderate or low glycaemic value. Foods with moderate to low glycaemic index result in a lower raise in blood glucose levels when consumed. But don’t let the glycaemic index value fool you into thinking you can eat as much of it as you want. The crux to controlling blood glucose levels is appropriate portions. So in short, multigrain rice may be of low glycaemic value, but if you eat a large portion of it, it can your blood glucose levels shoot up.

Can you share some tips for a diabetic who’s eating out or travelling?

When eating out, take note of the portion served. The portions here may be too large for a diabetic when it comes to fried rice, pasta etc. If so, don’t order one-dish meals such as fried rice and noodles or pasta. You may think they are “lighter” than a plateful of rice and dishes, but it is not so.

When eating out, you are better off ordering nasi campur (the “economy meal” of rice and your selection of dishes) where you can serve yourself more sensible portions. Have a small serving of rice, with extra servings of vegetables and a moderate palm-sized serving of lean meat. Go for cooking styles that are not drenched in oil as this should be an instant red flag that it is high in fat.

When dining in a restaurant, don’t hesitate to make special requests such as substituting side dishes with a high fat content for healthier choices, for example, French fries for a small baked potato or an extra serving of vegetables.
When at home, use measuring tools to be more accurate in estimating portions. This will make you more of an expert when you eat out.

When travelling, pack sufficient medication. Always keep a buffer supply in case your trip is extended. Buying prescription drugs may not be easy overseas.

Enjoying good food is part and parcel of any trip. Diabetics tend to get complacent with their diet. But sometimes over-indulging while on vacation can end it in a disastrous manner. A client of mine, who so enjoyed the tasty food in India, tucked into plenty of chapati, thosai, desserts and sweet masala tea. He didn’t want to worry about his diabetic diet. By day five he had to check out of his luxury hotel and into hospital because his blood sugar level went haywire.

You can never ever overlook your situation. Diabetes is a condition you cannot reverse, but can manage.

http://www.nst.com.my/mobile/life-times/health/eat-well-diabetes-what-to-eat-and-how-much-to-eat-1.381596

The 7 Best Energy Boosters

October 1, 2013

Are you tired all the time? You have plenty of company. About 10 million doctor visits each year are attributed to fatigue. And all of those bottomless cups of strong coffee won’t help. Too much caffeine actually saps energy and makes fatigue worse.

The only way to beat fatigue is to create the conditions that bring more energy into your days and remove the obstacles that drain it away.

Most people know that exercise is energizing. It increases blood flow and circulates oxygen to the brain and other tissues. It also increases brain-derived neurotrophic factor (BDNF), a protein that improves alertness and focus, along with physical energy.

Other energy-boosters that really work...

1. Green drinks. We are always being told to eat more greens, but ­drinking them can be a much better choice when your energy flags during the day.

What to do: Take advantage of the liquid greens in health-food stores. Juices made from wheatgrass, barley and other vegetable extracts are alkalizing. They increase pH and shift the body’s balance to a less acid state. Too much acidity—a consequence of all the meat and grains in the American diet—­impairs energy as well as health.

The grasses used in green drinks contain chlorophyll and related substances that remove energy-­depleting toxins from the body. The drinks typically have little or no added sugar, so they won’t cause the spike and drop in blood sugar that you get from sweetened soft drinks or fruit juices.

Green drinks are not delicious. They have a slightly grassy taste that takes some getting used to. My favorite is Barlean’s Greens, which is readily available online and in health-food stores and tastes surprisingly good.

2. Whole eggs. You need plenty of protein to satisfy your appetite, keep your energy humming and prevent the postmeal slump that occurs when you eat too much.

For years, people thought that egg-white omelets were the perfect high-protein meal. Not true. Whole eggs are better because the yolks are high in choline, a B vitamin that reduces inflammation—and the fatigue that accompanies it.

Don’t worry about the saturated fat in egg yolks. It’s not the enemy that people once thought. When researchers from Harvard and other institutions analyzed 21 previous studies that looked at the relationship between saturated fat and heart disease, they found that ­saturated fat did not cause an increase in heart disease or stroke.

What to do: Include a source of protein with every meal. It could be eggs, nuts, fish, grass-fed meat, beans or tofu.

3. Coenzyme Q10 (CoQ10). This is probably the most important ­energy-producing nutrient that most people don’t get enough of.

CoQ10 increases the activity of mitochondria, the energy-producing structures within cells. The body naturally produces CoQ10, but it’s a complicated process that involves at least seven vitamins. Since many people don’t get enough of these nutrients—including vitamin C and a variety of B vitamins—levels of CoQ10 tend to be too low to boost energy.

What to do: Supplement with 100 milligrams (mg) of CoQ10 daily if you’re generally healthy. If you have been ­diagnosed with a heart condition or are taking a cholesterol-lowering statin, increase the daily dose to 200 mg. Statins deplete CoQ10 from the body. It’s particularly important for heart patients to get enough because the heart requires CoQ10 to beat efficiently.

4. High-glycemic foods occasionally. You probably have heard that the best carbohydrates for long-term energy have a low-glycemic load. Fiber-filled foods such as lentils, peanuts, carrots and chickpeas are absorbed slowly into the intestine. They keep blood sugar and insulin at steady levels—not too low or too high.

There’s one possible exception. If you’re trying to lose weight and still keep your energy high, you might want to have occasional servings of high-glycemic foods. There’s some evidence that people who mainly eat low-glycemic carbs but allow themselves a high-glycemic meal every four to seven days help the body to overcome its tendency to burn fewer calories during a weight-loss diet.

My advice: Suppose that you eat mainly low-glycemic carbs but still want to lose a few pounds. Once or twice a week, have one meal that includes ­faster-burning carbohydrates, such as pasta, white potatoes or white rice. Scientists speculate that the jump in insulin overcomes the slowing of your metabolism that comes along with ­dieting.

5. Replenish your bacteria. You might not think that digestion has much to do with energy, but the action inside your intestines greatly affects how you feel.

A study published in Journal of Psychiatric Research found that probiotics (live, beneficial bacteria) may have antidepressant effects. The same organisms improve immunity and make it easier to fight off the fatiguing effects of viruses and bacteria.

My advice: Eat one or more daily servings of live-culture yogurt. Look for the letters LAC (Live and Active Cultures) on the label. It means that the yogurt contains at least 100 million live organisms per gram.

6. Lights out. Nothing saps your energy more than a poor night’s sleep. And what people don’t realize is that even very dim lights—such as the small LED indicators on computers, cell phones and bedside clocks—can make it difficult to get a decent night’s rest. Sleep scientists have found that even trace amounts of ambient light inhibit the production of melatonin, a sleep-promoting hormone.

My advice: Minimize the amount of light. Turn your digital clock so that it faces away from the bed, for example, or drape something over the computer to cover up the “on” light.

If you don’t get enough sleep, take a nap. Napping improves memory, lowers stress and improves all-day ­energy. Studies done by NASA have found that a short 26-minute nap can increase performance by 34% and alertness by 54%. Limit your naps to 26 minutes or less, preferably late in the morning or early in the afternoon.

7. Breathe deeply and well. You would think that nothing is more natural than breathing, but many people don’t breathe the way that nature ­intended.

Reason: We live in a very fast-paced world…and we spend a lot of time hunched over desks, staring at computer screens. Both stress and poor posture tighten muscles in the upper body and make it harder for the lungs to expand. We have become shallow breathers, which decreases oxygen and causes mental and physical fatigue.

My advice: Every few hours, take a breathing break. While sitting or ­lying down, place one hand on your abdomen and one hand on your chest. Slowly breathe in through your nose, then exhale just as deeply through your mouth. Make sure that the hand on your belly rises and falls while the hand on your chest barely moves.

During the day, if you notice that you’re breathing shallowly or more quickly than usual, remind yourself to relax and breathe in more fully.

Source: Jonny Bowden, PhD, CNS, a nutritionist and weight-loss expert based in Los Angeles. He is board-certified by the American College of Nutrition and is a member of the American Society of Nutrition. He is author of The Most Effective Ways on Earth to Boost Your Energy and coauthor with Stephen Sinatra, MD, of The Great Cholesterol Myth (both by Fair Winds). JonnyBowden.com

http://www.bottomlinepublications.com/content/article/diet-a-exercise/the-7-best-energy-boosters#at_pco=tcb-1.0&at_tot=5&at_ab=-&at_pos=3

Foods That Rev Up Your Metabolism

August 1, 2013

Drop those extra pounds for good—and get an energy boost to boot!

 

Forget about calories! Most people who are trying to lose weight worry too much about calories and not enough about the actual cause of those extra pounds.

 

The real culprit: Out-of-balance hormones.

 

Best approach for controlling weight: A diet that rebalances the body’s hormones. Carefully chosen foods and food combinations rebalance levels and/or efficiency of metabolism-regulating hormones, such as ghrelin, leptin and thyroid hormone. You’ll burn more calories, and your body will be less likely to store calories as fat. Here’s how…

 

TWEAKING THE BEST DIETS

 

Hands down, the Mediterranean diet is one of the healthiest diets out there. With its emphasis on plant-based foods (such as vegetables, fruits, grains and nuts) and healthful fats (from fatty fish and olive oil), it is good for your heart and helps control blood sugar levels.

 

But for more efficient weight loss, you need to go a step further. That’s where the Protein-Rich Oriental Diet, developed by Korean researchers, enters the picture. With its heavy focus on high-protein foods, this diet has been found to provide twice the weight loss offered by calorie restriction alone.

 

To achieve and maintain an optimal body weight: The diet I designed includes elements of both these diets—as well as some important additional tweaks such as timing your meals and consuming a mix of proteins in order to get the full complement of amino acids, which is essential for increasing metabolism and controlling hunger. On my diet, you will eat a combination of at least two proteins, good fats and vegetables at each meal. For example…

• Fish, turkey and chicken contain all of the essential amino acids that are in red meat but with fewer calories and less saturated fat. They’re particularly rich in arginine, an amino acid that increases the speed at which your body burns calories. My advice: Aim for six to eight ounces of these foods as the primary protein for dinner. You also can include these foods at breakfast and lunch as one of your protein choices.
• Reduced-fat cottage cheese, ricotta, yogurt and goat cheese. Certain forms of dairy are high in branched-chain amino acids, which suppress appetite and increase the ability of mitochondria (the energy-producing components of cells) to burn fat. My advice: Each day, eat about a half-cup of low-fat or nonfat dairy as a protein.
• High-protein beans, lentils and grains, such as black beans, kidney beans, quinoa and brown rice. Eat one of these protein sources (three-fourths cup to one cup) at lunch—usually combined with a small serving of fish or lean meat. In addition to packing plenty of protein and fiber, these foods provide large amounts of amino acids that will help you get fitter and have more energy.
• Egg whites contain all of the amino acids that you need for efficient weight loss, and they are my favorite choice as a protein for breakfast. An egg-white omelet with onions, mushrooms and other vegetables can be prepared in just a few minutes. Limit your intake of egg yolks due to their cholesterol.

 

LOW-GLYCEMIC CARBS

Carbohydrates that are digested quickly—mainly refined and processed foods such as juices, white rice and french fries—increase insulin and fat storage. Carbohydrates with a lower glycemic score are absorbed more slowly and don’t cause unhealthy changes in insulin or fat storage. Good choices: Whole oats, chickpeas and fruit (see below) at breakfast and lunch, and vegetables at each meal.

 

MORE FIBER

The fiber in such foods as beans and vegetables reduces appetite and slows digestion, important for preventing insulin “spikes.” Research shows that people of normal weight tend to eat significantly more fiber than those who are overweight or obese. For efficient weight loss: Get 35 g of fiber daily.
Fruit is also a good source of fiber. Just be sure that you choose fresh fruit that’s low in natural sugar (fructose). Good choices: Raspberries, strawberries, papayas, apples and cranberries. Avoid fruit at dinner to make it the lowest glycemic meal.

 

GREEN TEA

Green tea is high in epigallocatechin gallate (EGCG), a substance that can decrease the accumulation of body fat. It also increases insulin sensitivity and improves an obesity-related condition known as metabolic syndrome. Drink a few cups every day. Do not sweeten the tea with honey or other sweeteners—they are among the main causes of high insulin and weight gain.

 

FISH OIL SUPPLEMENTS

The omega-3 fatty acids in fish increase the rate at which calories are burned. However, even if you eat fish every day, it doesn’t contain enough omega-3s for long-term weight control.

Solution: Take a daily supplement with 600 mg of EPA and 400 mg of DHA—the main types of omega-3s. Check first with your doctor if you take blood thinners or diabetes medication, since fish oil may interact with these drugs.

 

NOT JUST FOR WEIGHT LOSS

A hormone-balancing eating plan can rev up your metabolism even if you don’t need to lose weight, giving you more energy and mental focus. If you aren’t overweight and you follow this eating plan, you may lose a pound or two, but mostly you’ll just feel better.

 

TIMING MATTERS!

When you eat is almost as important as what you eat…

• Plan on eating four or five daily meals—breakfast between 6 am and 8 am…an optional (and light) late-morning snack…lunch between 11 am and 12:30 pm…a mid-afternoon snack…and supper between 5 pm and 7 pm.
• Plan your meals so that you get more protein at supper. It will stimulate the release of growth hormone, which burns fat while you sleep.
• Avoid all food three hours before bedtime. Eating late in the evening causes increases in blood sugar and insulin that can lead to weight gain—even if you consume a lower-calorie diet (1,200 to 1,500 calories a day).

Source: Ridha Arem, MD, an endocrinologist, director of the Texas Thyroid Institute and clinical professor of medicine at Baylor College of Medicine, both in Houston. He is a former chief of endocrinology and metabolism at Houston’s Ben Taub General Hospital and is the author of The Thyroid Solution Diet (Atria). AremWellness.com

http://www.bottomlinepublications.com/content/article/diet-a-exercise/foods-that-rev-up-your-metabolism

Real Relief for Psoriasis (and Eczema, too)

August 1, 2013

Combining conventional and natural therapies offers the best treatment…

 

Psoriasis can be painful, itchy and embarrassing…and even trigger anxiety and depression. Plus, it’s often stubbornly resistant to treatment, forcing sufferers to try one thing after another. But for the estimated 7 to 8 million Americans with psoriasis, there’s finally some welcome news…

 

A better way: The most recent research shows that by combining conventional medical care with an anti-inflammatory diet and lifestyle changes, people with psoriasis can have fewer and less severe outbreaks. Plus, psoriasis patients using natural approaches often are more responsive to medication—enabling them to use less, which reduces side effects and cost. Added benefit: These same diet and lifestyle approaches also help treat eczema, another inflammatory skin disease.

 

Best drug-free ways to ease psoriasis, based on recent research and my day-to-day work with patients…

• Limit high-GI foods. The glycemic index (GI) measures how fast different foods elevate blood sugar (glucose) and insulin in the body. The danger: High-GI foods trigger a very rapid insulin response, and high insulin levels have been linked to psoriasis. High-GI foods have inflammatory effects on the skin, making it more prone to psoriasis. Sugar and white flour are high-GI foods…vegetables, beans and whole grains are low-GI foods.
  
  What you can do: Eat meals that consist of 50% vegetables, 25% protein (fish, chicken, turkey, lean meat or eggs) and 25% unrefined carbohydrates (such as sweet potatoes or squash)—a mix that’s low GI and anti-inflammatory. Limit your intake of refined carbohydrates and dairy products. In addition, to keep blood glucose levels balanced, be sure to eat two or three snacks daily, such as fruit, nuts or seeds.

• Try fish oil. In a study conducted at the University of Michigan Medical Center, psoriasis patients who received phototherapy (a common treatment for psoriasis that involves exposure to ultraviolet-B light) and took fish oil supplements had a greater decrease in plaques (raised red patches on the skin) than participants who received phototherapy and olive oil capsules.
  
  Why it works: Fish oil may reduce tumor necrosis factor alpha (TNF-alpha), a compound involved in systemic inflammation that’s more active in psoriasis patients.
  
  What you can do: Take 1 g to 4 g of fish oil daily (with a meal).*
  
  Also helpful: Research conducted in Russia showed that supplementing daily with the antioxidants vitamin E (50 mg), coenzyme Q10 (50 mg) and selenium (48 mcg) improved symptoms in people hospitalized with erythrodermic psoriasis, the most severe form of the disease, which affects most of the body.

• Find out if gluten worsens your symptoms. Research shows that about one in seven people with psoriasis may have a sensitivity to gluten, a protein found in wheat, barley and rye.
  
  In a study conducted by Swedish researchers, 30 of 33 psoriasis patients with an antibody to gliadin (a subprotein in gluten) improved on a gluten-free diet. When the patients started eating gluten again, 18 of the 30 needed to increase their medication because of worsening psoriasis symptoms.
  
  What you can do: Ask your doctor for a blood test called the Deamidated Gliadin Peptide Antibody Test. If the test result is positive, consider eating a gluten-free diet for three months to see if your condition improves.

• Exercise regularly. Moderate exercise improves several risk factors for psoriasis, such as inflammation and obesity.
  
  What you can do: Exercise five to seven times a week, at a moderate level (such as brisk walking or even vigorous gardening), for 20 minutes each time. I also advise strength-training two times a week and flexibility exercises, such as yoga or Pilates, two times a week.
  
  Caution: Heat intolerance can be a problem for people with psoriasis (they often have a dysfunction of sweat glands due to psoriasis plaques)—so avoid exercising in warm, humid environments and keep well-hydrated.

• Lose weight. A 14-year study conducted at Massachusetts General Hospital linked a higher body mass index, or BMI (a ratio of height to weight), to a higher risk for psoriasis. Compared with people who had a normal BMI, those in the overweight range had a 40% higher risk for psoriasis…and those who were obese had a 48% higher risk.
  
  What you can do: Two of the strategies already discussed—a low-GI diet and regular exercise—can help you lower your BMI, which may minimize psoriasis flare-ups.

• Manage stress. A study from the University of Montreal linked higher stress levels to more severe psoriasis symptoms. And in research conducted at the University of Massachusetts Memorial Medical Center, patients with moderate-to-severe psoriasis who listened to guided stress-reduction exercises during phototherapy had accelerated clearing of their skin.
  
  What you can do: To help relieve tension and anxiety, take slow, deep breaths (inhaling until your lungs feel full, and exhaling until your lungs feel empty) for a few minutes several times a day. Other ways to relieve stress include meditation, yoga and tai chi.

• Sleep better. Research shows that poor sleep worsens inflammation and weakens the skin’s protective surface, which can dry it out.
  
  What you can do: Try to go to bed and wake up at the same time every day, allowing yourself seven to eight hours of uninterrupted sleep. For deeper sleep: Write down your worries at bedtime (and leave them on the dresser for the next day)…don’t eat or drink liquids one to two hours before bed…and keep your bedroom quiet and dark and at a comfortable temperature.

 

WHAT IS PSORIASIS?

Psoriasis is a chronic, inflammatory skin disease caused by an overactive immune system.

The most common form of the disease is plaque psoriasis—dry, itchy red (and sometimes painful) patches, with silvery-white scales, usually on the elbows, knees, scalp and lower back. Up to one-third of people with psoriasis also develop psoriatic arthritis, with stiff, swollen, painful joints.

*Check with your doctor before starting any new supplements—especially if you take a blood thinner or other medication or have a chronic health condition.

Source: Valori Treloar, MD, CNS, a board-certified dermatologist and a certified nutrition specialist of the American College of Nutrition. She is the founder and owner of Integrative Dermatology, a clinic in Newton, Massachusetts, that integrates conventional medicine and alternative therapies, and is coauthor, with Alan C. Logan, ND, of The Clear Skin Diet: How to Defeat Acne and Enjoy Healthy Skin (Cumberland House).

http://www.bottomlinepublications.com/content/article/health-a-healing/real-relief-for-psoriasis-and-eczema-too

Syndrome X: The Sugar Disease

Bob Livingston | Jul 20, 2013

All the chronic diseases of aging thread their roots back to sugar consumption. Of all the species, the human race has a very high proclivity to sugar addiction and sugar dependence. Doctors will issue a bag full of prescription drugs and never once say, “Stay off of all sugar.”

What is sugar? Sugar is any substance that has a high glycemic index. Any food or substance that has a high glycemic index can disturb insulin balance in the body.

It follows then that the more sugar or carbohydrate consumption, the more insulin balance is disturbed. Any sugar or any food or any substance out of which the body can make sugar directly affects insulin balance.

Sugar In Disguise

There are many, many ways to disguise sugar or divert one’s attention from sugar. Most of the manufactured foods sold in supermarkets are loaded with sugar, which is usually listed in the ingredients in small print. The big diverter, “low fat” or “no fat,” is nearly always in bold or set out in a box or different color on the label.

The manufacturers know that the public has been thoroughly programmed against fat consumption. So if they print “no fat,” the customer is drawn to the product, which is most often loaded with sugar.

Sugar is now used not only as a sweetener but as a filler to build volume in “food product.” High fructose corn syrup, a major ingredient, is an extremely sweet filler widely used and deadly to insulin balance.

And would you believe that until recently the only product with no glycemic index was outlawed by the Food and Drug Administration as a sweetener: stevia. Stevia does not disturb insulin; but due to FDA regulations, it was not allowed to be marketed as a sweetener, only as a dietary supplement. Thankfully, that has now changed.

Deadly Syndrome

Now, let’s talk about just one chronic disease that traces back to sugar consumption: Syndrome X. Some 60 million to 75 million Americans have Syndrome X. According to Gerald Reaven, M.D., the discoverer of Syndrome X, it is the No. 1 predictor of heart disease.

That good diet prescribed by your cardiologist can be deadly. If you have Syndrome X, carefully dieting to lower your total cholesterol or LDL cholesterol won’t solve your problem. In fact, it may make a heart attack even more likely.

Syndrome X is a very quiet malady that interferes with the ability of insulin to move glucose (sugar) into certain cells for later use. Unknown millions of heart attacks have been caused by the failure of insulin to do its job.

Insulin resistance is at the heart of Syndrome X. This is why simply lowering HDL and LDL cholesterol — as universally prescribed by American physicians — won’t solve the problem.

About 25 percent to 30 percent of Americans are resistant to their own insulin. This means that greater amounts of insulin are required to get the job done. Unfortunately, excess insulin is the first in a series of events to trigger damage to the lining of the coronary arteries that eventually precipitates a heart attack.

Therefore, more carbohydrates (sugar) equals more glucose, equals more insulin, equals the formula for disaster. For each 30 percent elevation in insulin levels, there is a 70 percent increase in risk of heart disease over a five-year period.

Syndrome X, or insulin resistance, is a cluster of abnormalities that is directly related to heart disease but seems to be unknown to the medical establishment.

Risk Factors

Reaven, in his book Syndrome X, The Silent Killer, outlines the complete list of heart disease risk factors for people with Syndrome X. This list includes known risk factors for heart disease, including the risk factors for Syndrome X — important!

Syndrome X risk factors:

• Impaired glucose tolerance.
• High insulin levels (hyperinsulinemia).
• Elevated triglycerides (blood fats).
• Low HDL “good” cholesterol.
• Slow clearance of fat from the blood (exaggerated postprandial lipemia).
• Smaller, denser LDL “bad” cholesterol particles.
• Increased propensity of the blood to form clots.
• Decreased ability to dissolve blood clots.
• Elevated blood pressure.

Lifestyle factors that worsen Syndrome X:

• Obesity.
• Lack of physical activity.
• The wrong diet.
• Cigarette smoking.
• High intake of sugar/carbohydrates.

The additional independent risk factor is higher than normal LDL cholesterol.

Notice the differences. The Syndrome X heart disease risk factor list includes the rate at which fat clears from the blood, not just the amount of fat in the blood. It also considers the formation and clearance of blood clots, and the physical characteristics of LDL cholesterol (not just the amount). The very important lifestyle factor mentioned above is high consumption of sugar or carbohydrates.

Heart attacks are two to three times more likely to happen after a high-carbohydrate meal and are specifically not likely after a high-fat meal. Why? Because the immediate effect of raising blood sugar from sugar or a high carbohydrate meal is a rise in insulin. This causes arterial spasm and constriction of the arteries, triggering heart attacks.

Substitute stevia for sugar as much as you can. Too much sugar consumption leads to the body’s overproduction of insulin. This is the basis of the chronic disease of aging and Syndrome X.

Ignorance of sugar guarantees more and more degenerative disease, oppression and more murder and suffering at the hands of the government and the pharmaceutical and medical cartels. Ignorance of sugar is the absolute foundation of economic collapse nationally and financial poverty individually. Ignorance of sugar is at the root of social breakdown and a drugged society, broken homes and the forcing of drugs on schoolchildren.

The sugar disease is the biochemical basis of all degenerative disease, especially heart disease, cancer, diabetes and Alzheimer’s.

Why are we not being told about sugar? It’s because it would mean far better and widespread health and happiness and, therefore, far less money flowing to the medical monopoly.

Sugar is America’s No. 1 addiction. It begins with babies. May God liberate us from this curse that plagues the world, but most especially plagues Americans.

http://easyhealthoptions.com/alternative-medicine/syndrome-x-the-sugar-disease/

The healthy goodness of oats

Posted on 3 June 2008 - 08:14am

Oats were once weeds that grew among other crops and served as horse fodder until they were recognised for having more soluble fibre than any other grain. The discovery of the humble grain’s ability to lower cholesterol levels elevated the status of oats from cattle feed to a super grain worthy of human consumption.

 

Oats are the main ingredient in cereals like muesli and granola. They are either consumed raw in the form of a healthy breakfast of rolled oats or oatmeal, or ground into fine oat flour to be transformed into freshly baked oatmeal cookies, oat cakes and oat bread.

Whole grain goodness

Grains are good for you, but many of today’s products contain refined grains that have been stripped of their nutrients. Refined grains retain only the endosperm, the part which is rich in carbohydrates, proteins and small amounts of B vitamins, but lack the fibre, vitamins, minerals, phytochemicals and antioxidants found in the germ and bran of whole grains.

 

Oats contain all the goodness of whole grains. Eating the entire grain – the bran, endosperm and germ – gives you the benefit of all three parts.

Full of fibre

Nutrient-rich oats have four times more dietary fibre than refined grains. Found in the indigestible part of fruit, vegetables and whole grains, dietary fibre helps to move food through the digestive tract to assist the elimination of waste. While some foods have only soluble fibre (beta glucan) and others, insoluble fibre, oats have a combination of both.

 

Soluble fibre dissolves in water as it passes through the digestive tract, forming a thick, viscous gel. It feeds the intestinal bacteria which ferments the fibre to produce chemicals called short chain fatty acids (SCFAs) that help lower blood sugar and cholesterol levels.

 

Insoluble fibre absorbs water to soften stool and shorten the transit time through the intestinal tract. Although insoluble fibre doesn’t have any effect on cholesterol levels, it keeps intestinal toxins under check and decreases the risk of colon and breast cancer. Insoluble fibre also prevents disease-causing bacteria and parasites from attaching themselves to the intestinal wall.

 

A diet high in fibre helps to regulate bowel movement, prevent constipation, reduce cholesterol levels and the risk of colon cancer, improve glucose tolerance and insulin response and prevent obesity-related diseases.

Lower cholesterol levels

High cholesterol levels increase the build up of plaques in the blood vessels. If these plaques grow too large, they can rupture and block a blood vessel, causing a heart attack, stroke or blood clots.

 

Oats contain beta glucan, a soluble form of fibre, which is essential in the fight against cholesterol. SCFAs in soluble fibre help nourish the cells of the large intestine, reduce the development of cancer and decrease the liver’s production of cholesterol which in turn, lowers ‘bad’ cholesterol in the blood. Fibre-rich oats boost the removal of cholesterol from the digestive system before they end up in the bloodstream.

Low Glycaemic Index (GI)

Oats make an ideal food for people with diabetes due to its low Glycaemic Index (GI). Glycaemic Index refers to the effect of carbohydrate on blood glucose levels. Carbohydrates with a high GI break down rapidly during digestion causing the rapid release of glucose into the bloodstream.

 

Carbohydrates with a low GI do the opposite, breaking down slowly and releasing glucose gradually into the bloodstream, posing less danger to people with diabetes.

 

The carbohydrates in oats are digested and enter the bloodstream slowly as they contain fibre which is a slow-release food. This helps to steady the absorption of sugars in the body, so you don’t suffer from sugar highs and lows.

Enhance weight loss

High in complex carbohydrates and low in fat, oats fuel your body with a constant supply of energy. They fill you up easily and keep you staying full longer so that you’ll be less likely to overeat. A good source of dietary fibre, oats help to keep your blood sugar levels steady, preventing insulin spikes that can cause craving and binges. Fibre contained in oats ensures a healthy digestive system and regular elimination which helps in weight control.

Natural anti-depressant

If you’ve been feeling a little down in the dumps or stressed lately, fill up on oats. This ordinary looking grain has been found to be ideal for warding off symptoms of depression, anxiety and nervousness. Eating oats calms and relaxes a person and is said to help people suffering from insomnia to sleep better.

Chockfull of vitamins and minerals

Oats contain a full range of vital nutrients including fibre, protein, essential fatty acids, vitamins and minerals. They contain twice as much protein as brown rice, antioxidant vitamin E, vitamin B1 and B3 and important minerals like zinc, magnesium, iron and selenium.

 

Zinc is needed for wounds to heal properly and the maintenance of good vision while magnesium helps sustain normal muscle and nerve function; regulate blood sugar levels and keep bones strong.

 

Selenium is important for the proper function of the thyroid gland while iron is essential for cell growth. Lack of iron limits the delivery of oxygen to the cells which could result in fatigue, a weak immune system and poor work performance.

 

A deficiency in niacin (vitamin B3) slows the metabolism, leaving you susceptible to colds while thiamine (vitamin B1) is essential for neural function and carbohydrate metabolism. An antioxidant that helps to fight free radicals, vitamin E helps improve skin tone, moisturise skin and keeps nails looking pink, healthy and strong.

 

As oats are also rich in protein, calcium, magnesium, potassium and iron, they help to build strong bones and teeth in children.

A healthier you

Regular consumption of oats helps towards creating a healthy heart as eating whole grain products high in dietary fibre has been shown to lower the risk of high blood pressure and heart attacks. Oats are also a good source of selenium which works together with vitamin E to create antioxidant benefits that help prevent heart disease and decrease symptoms of asthma. Selenium also assists in DNA repair and is associated with the reduced risk of colon cancer.

 

Beta glucan, found in abundance in oats has been reported to have the ability to boost the immune system’s response to bacterial infection. It not only helps the ‘immune cell’ to locate and reach the infected site faster but also enhances its capacity to eliminate bacteria found at the site and encourages healing.

The goodness of oats in a biscuit

The best way to increase the amount of soluble fibre in your diet is to have a breakfast of oatmeal every morning. But if that’s hard to swallow, Jacob’s has the perfect alternative – oatmeal biscuits that are tasty and contain all the wholesome goodness of oats.

 

Jacob’s take the blandness out of oats by baking them into crunchy biscuits. Baking injects a nutty flavour into the humble grain adding crispy goodness, fibre and nutrients to this delightful snack which goes well with milk. Combined with the healthy goodness of apples and apricot, Jacob’s Oatmeal biscuits are a delicious treat.

 

And you don’t have to eat them in the morning. You can have them anytime, anywhere.

http://www.thesundaily.my/node/165764

Understanding Glycemic Index and Glycemic Load

December 2012

Counting Carbs?
Understanding Glycemic Index and Glycemic Load

You’ve probably heard of glycemic index and glycemic load. Some studies suggest that sticking to foods with a low glycemic index may help prevent diabetes, cardiovascular disease and cancer. Some claim it helps with weight loss. The truth is, we don’t know all the answers yet. Here’s what you need to know.

The glycemic index and load concern carbohydrates, or carbs—one of the main types of nutrients in our diets. Carbs with a simple chemical structure are called sugars. Sugars are found naturally in foods like fruits, vegetables and milk products. They’re also added to many foods and drinks. Complex carbs, like starches and fiber, are found in whole-grain breads and cereals, starchy vegetables and legumes.

Your digestive system changes the carbs you eat into glucose, a type of sugar that your body uses for energy. Simple carbs are more quickly digested and absorbed than complex ones, so simple carbs can raise your blood glucose levels faster and higher.

People with diabetes need to manage their blood glucose levels. High blood glucose can damage tissues and organs. In time, it can lead to heart disease, blindness, kidney failure and other problems. If you have diabetes, controlling your blood glucose will prevent or delay these health complications. So it’s important to understand how foods and drinks affect your blood sugar.

“The evidence seems to support the concept that the more complex carbohydrates will lead to better blood sugar control than the more simple sugars,” says Dr. Myrlene Staten, an NIH diabetes expert.

Researchers developed the glycemic index to measure the quality of carbs in foods. It shows how the carbs in different foods raise blood sugar. White rice, for example, has a higher glycemic index than brown rice, which has more complex carbs.

But it’s not just the types of carbs that matter. The more carbs you eat, the more your blood sugar rises. “The glycemic index really doesn’t take into consideration how much you eat,” explains Dr. Somdat Mahabir, who studies cancer risk at NIH.

That’s why researchers came up with the concept of glycemic load. It captures both the types of carbs in a food and the amount of carbs in a serving. Essentially, it shows how a portion of food affects your blood sugar. Many things affect the glycemic load, including food processing, how ripe a fruit is, how a food is prepared and how long it’s been stored.

Studies of people who use these concepts to guide their diets have found mixed results. “There’s evidence to show that glycemic index and glycemic load are not associated with body weight,” says Dr. Catherine Loria, an NIH expert on nutrition and heart health. “There’s really not enough evidence to show if glycemic index is related to heart disease.” A possible link to cancer is also being explored.

Glycemic index and glycemic load aren’t things you’ll see on a label, so they’re not easy to use. But labels do show helpful information: calories, total carbohydrates, sugars and fiber.

“It makes sense for everybody, not only diabetics, to eat the more complex carbohydrates because they will be more gradually absorbed, and blood sugar highs and lows will be smaller,” Staten says. Whole foods with complex carbs will give you more minerals and vitamins, too, and are usually good sources of fiber.

Wise Choices

Links

Choose More Complex Carbs

• Choose cereals high in fiber (5 or more grams per serving).
• Switch to whole grains. Look for whole-grain bread, whole-wheat pasta, brown or wild rice, barley, quinoa and bulgur.
• Eat more fresh fruits and vegetables and drink less juice.
• Don’t forget legumes. Try different kinds of beans and lentils.
• Snack on fruit and small portions of nuts and seeds. Limit candy and other junk food.

Source: Counting Carbs?