Monthly Archives: June 2018

The Mighty Nutritional Value of Beans

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Beans are an excellent way to add to a healthy diet. Although they are small in seize, they are packed with a variety of nutrients which are vital for good health.
Firstly, they are full of fiber. “They are one of the better sources of fiber there is,” according to Joe Hughes, PhD, assistant professor in the nutrition and food sciences program at California State University in San Bernardino, who has beans at the center of his research.

What’s so good about this is that they have a high content of soluble and insoluble fiber, which causes different effect in the body. Besides beans, oats are also one of the few other foods which are high in both types of fiber. But you can use beans in many more other type of dishes than oats.

Besides fiber, beans are also rich in minerals, protein, and surprisingly: antioxidants.

Although beans are not the only food that help lower cholesterol levels, they certainly are one of the best. The soluble fiber is the same gummy stuff found in apples, barley and oat bran.
In the digestive tract, soluble fiber traps cholesterol-containing bile and remove it from the body before it gets absorbed.

“Eating a cup of cooked beans a day can lower total cholesterol by 10% in 6 weeks, “ says Patti Bazel Geil, MS, RD, a diabetes educator and nutrition author in Lexington, Kentucky, who has written about the benefits of beans. While 10% doesn’t seem like much, keep in mind that every 1% reduction in total cholesterol means a 2% less risk for heart attack.

Beans can lower cholesterol in just about anyone, but the higher your cholesterol content, the better they work. In a study at the University of Kentucky, 20 men with high cholesterol ( over 260 milligrams per deciliter of blood ) were given about 3/4 cup of pinto and navy beans per day. The men’s total cholesterol dropped an average of 19% in three weeks, possibly lower their risk of heart attack by almost 40%. Even more remarkable, the dangerous low-density lipoprotein (LDL) cholesterol – that’s what cause the blocking of arteries, plunged by 24%.

Apparently all beans can help to lower cholesterol levels, even canned baked beans.
In another study at the University of Kentucky, 24 men with high cholesterol ate 1 cup of canned beans in tomato sauce every day for 3 weeks. Their total cholesterol dropped by 10.4 %, and their triglycerides ( another blood fat that contributes to heart disease)dropped 10.8 %.)

In further research into the cholesterol-lowering effects of beans and other legumes, authors of a report in the British Journal of Nutrition compiled the findings of 11 studies that looked at the relationship between cholesterol and different types of legumes, such as pinto beans, chickpeas, white beans, and mixed beans ( except soybeans).
They found that the beans in these studies lowered total cholesterol by 7.2%, LDL (bad)
cholesterol by 6.2%, and triglycerides by 16.6%. The soluble fiber in these foods appeared to be the most important factor responsible for their cholesterol lowering effect.

Steady Blood Sugar
Keeping steady blood sugar levels is vital to keep diabetes under control.
“Many people don’t realize how good beans are for people with diabetes,” says Geil.
In fact, eating about 1/2 to 3/4 cup of beans a day has proved to significantly improve
blood sugar control. And beans provide yet another benefit for people with diabetes,
she says.”People with diabetes have a four to six times greater change to develop heart
disease,” she says.”Eating more beans will keep their cholesterol low, thereby reducing
their risk.”

Beans are also rich in complex carbohydrates. Not like sugarly foods, which dump sugar
(glucose) into the bloodstream all at once, complex carbohydrates are digested more slowly. This means that the glucose enters your bloodstream a little at a time, and helping to keep blood sugar levels steady, says Geil.

The effect that food has on blood sugar is commonly measured on a scale called the
Glycemic Index. The lower the GI, the better. Beans have a low GI, which is very good,
because of their soluble fiber, says Dr. Hughes. This should be good news for the 21 million Americans with diabetes, and the 54 million with “prediabetes,” a condition that
causes a rise in blood sugar and usually occurs in people before they develop diabetes.

Unfortunately, Americans only eat 17 grams of fiber daily, on average – and people with
diabetes only eat 16 grams – according to a survey from the federal government.
The American Dietetic Association recommends 25 grams daily.

Something nice about beans is that you can buy them in many varieties – and you can
prepare them in different ways – which makes it easy to eat beans even more than once
a day in relatively large quantities to benefit from their fiber content, says Dr. Hughes.

Cancer-Licking Legumes
As we all know, fruits and vegetables are the foods rich in antioxidants.
To prove this fact, the USDA researchers compiled the antioxidant capacity of hundreds
of foods in the American diet and many of these foods stood out.
The Granny Smith apple, for example, scored a 5,381 on the measurement of total
antioxidant capacity per serving. The artichoke scored 7,904 and the low bush blueberry
got a hopping 13,427. But several beans more than held their own, too.
The pinto bean scored 11,864 and the red kidney bean scored 13,259!

Beans are rich sources of phytochemicals, which are plant components that have
antioxidant and other disease fighting properties, says Dr. Hughes.
Beans may contain hundreds of types of antioxidant chemicals.
If you can remember what I have written in my previous articles, that antioxidants
help to protect you from cancer by limiting damaging attacks on your cells from
free radicals. Also, unlike some antioxidant rich plant foods like blueberries,
you can put lots of different beans on your plate, meal after meal, without getting
bored or overwhelmed by the flavor.

Some other compounds in beans – like lignans, isoflavones, saponins, phytic acid,
and protease inhibiters – have proved to inhibit cancer cell growth.
These compounds appear to keep normal cells from turning cancerous and prevent
cancer cells from growing.

The Healthy Alternative to Meat
Beans used to be called the ” poor man’s meat”. But a more accurate name would be
the healthy man’s meat. Like red meat, beans are loaded with protein. But unlike
meat, they’re low in fat, particularly dangerous, artery-glogging saturated fat.
For example, a cup of black beans contains less than 1 gram of fat and less than 1%
of that comes from saturated fat. Three ounces of lean, broiled ground beef on the
other hand, has 15 grams of fat, of which 22% is of the saturated kind.

Beans are also a great source of vitamins and minerals. A half cup of black beans
contains 128 micro grams, or 32% of the Daily Value for folate, a B vitamin that may
lower risk of heart disease and fight birth defects. That same cup has 2 milligrams
of iron, 11% of the Daily Value, and 305 milligrams of potassium, or 9 % of the DV.
Potassium is a mineral that has been shown to help control blood presure.

The darker the beans, the more antioxidants they contain. Black beans also contain
more fiber, about 6 grams.
If you don’t have the time to cook you can buy canned beans as they contained their
nutrients. Only they may have a higher sodium content.

If you have a problem with uncomfortable and embarrassing gas, start eating beans
once a week and the next month twice a week, for example.
It may also help to add ground ginger to the beans.

Soy Foods – Controls Your Weight

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This highly versatile food is loaded with beneficial nutrients, like fiber, omega-3 fatty acids,
low-fat protein, and a series of important vitamins and minerals. Also, it’s low in saturated fat,cholesterol and calories. When you take soy you get many of the health benefits you usually find only in fruits and vegetables. Soy can lower your risk of heart disease, and because it contains less fat and calories than meat, it can also help to control your weight.
Once hidden in Asian supermarkets and health food stores, soy is decidedly mainstream.
Sales of soy foods in the United States have skyrocketed – from $300 million in 1992 to $3.9 billion by 2004.

The new bottom line on soy? Choose it if you are looking for new alternatives to high-fat
mainstream protein products like meat and cheeses.
Skip it, if you never loved the taste of it.
And if you are at risk for breast and prostate cancer, be cautious ( the jury’s still out on
whether plant hormones in soy might stimulate tumor cells).Here’s what you need to know.

Soy foods faced big setbacks in 2005, when a US government panel decided that there was
protect bones from osteoporosis. In response, the National Institute of Health said it would
stop paying for new soy studies. That fall, soy producers withdrew a petition that asked
the FDA to permit food labels to claim that soy protein helps prevent cancer.
Behind these changes were new studies that put soy foods in perspective.

Modest cholesterol benefits
An American Heart Association review of soy research concluded that a daily dose of soy
might cut cholesterol by just 3%. The panel said the slight drop was probably due to the
fiber in soy and low fat, not to estrogen – like isoflavones in the beans.

No significant help for hot flashes
Out of eight randomized controlled trials of soy foods, only one found a significant reduction in the frequency of hot flashes, according to a report from the Oregon State University’s Linus Pauling Institute. While three out of five studies of soy isoflavone extracts found that isoflavones did help, they only cooled hot flashes by about 10% to 20%. And soy didn’t
improve vaginal dryness at all.

Doubt about cancer protection
While eating soy foods in childhood may help protect against breast cancer in adulthood,
studies have found that eating soy as an adult didn’t seem to help at all, according to Linus
Pauling Institute experts. Researchers had thought that the plant estrogens – called isoflavones- in soy could protect against breast cancer, triggered by more potent human estrogens, but studies showed that it doesn’t seem to help.

Soy Safety
Experts advice to be careful with soy products – especially for women who’ve had breast
cancer or are at risk. Because the isoflavones, which researchers worry, could have an impact on estrogen-fueled breast cancers.According to soy experts from the National Cancer Institute there is not enough evidence to say whether soy foods or supplements increase risk for developing breast cancer, or having a recurrence. Prostate cancer survivors
should be cautious too, say Tufts University cancer experts.
Even if you like soy and have no cancer risk you shouldn’t have more than 50 to 70 milligrams of isoflavones per day. That’s the equivalent of 1 to 2 (8-ounce) cups of soy milk or 6 to 9 ounces of tofu

Good reasons to Try Soy
For most people, soy foods like tofu, tempeh, and other meat replacements made with soy,
can be a healthy replacement for higher fat content meats and cheeses. “There are lots of reasons to add soy to your diet just from a basic nutritional perspective,” says prominent
soy researcher Mark Messina, PhD, of Loma LInda University in California.
For example, a half-cup of tofu provides about 20 grams of protein, or 40% of the Daily
Value (DV). The same half cup supplies about 258 milligrams of calcium, or more than 25%
of the DV, and 13 milligrams of iron, or 87% of the Recommended Dietary Allowance (RDA)
for women and 130% of the RDA for men.

While soy foods are moderately high in fat, most of the fat is polyunsaturated.
Soy foods contain little of the artery-clogging saturated fat found in meat and many dairy foods, says Dr. Mesina.

How to Eat Tofu
You can eat tofu anyway you like. It has little taste of its own but it takes on the flavor
of whatever you cook it with. You can use it in soups, vegetable dishes or desserts.
There are two main types of tofu.

Firm Tofu
It has most of the water removed, making it more solid.
Soft (or silken) tofu
It contains more water, giving it a soft, creamy texture.
It is often used for salad dressings and desserts.

Rinse both types with cold water before using.
Keep it submerged in fresh water or frozen.
Remove excess water which will help the tofu to maintain its shape during preparation.

Tempeh
These are chunky, tender cakes, made from fermented soybeans, that have been laced
with mold, giving them their distinctive smoky, nutty flavor.
You can grill tempeh or add it to spaghetti sauce.

The Secret to a Healthy Heart

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From the time when the fruits of fermentation were discovered, wine has been a welcome guest.
Not only at dinner tables, but also at weddings, religious rituals and even in doctors’ offices.

Not so long ago, however, scientists began to investigate the actual health benefits of drinking wine.
And the findings they’ve uncorked are enough to make any wine lover raise his glass and say “Salut!”

When sipped in moderation, particularly red wine, can help lower cholesterol and prevent hardening of the arteries and heart disease. Also, studies discovered that it can kill the bacteria that cause food poisoning and travelers’ diarrhea. Obviously, experts don’t recommend that people start guzzling wine rather than sipping it or that people who don’t drink should suddenly start. Rather, what the evidence suggest is that moderate drinking can be a helpful addition to a healthy diet.

For many years, scientists were amazed that their French allies indulged themselves in cigarettes, buttery croissants, and fatty pates – and were still 2 1/2 times less likely to develop heart disease than their supposedly healthier American counterparts.

Researchers are still investigating the so called French paradox, but it appears likely that the French have healthier hearts, at least partly because of their preference for red wine.
These wines are rich in compounds that help lower cholesterol and prevent harmful low-density lipoprotein (LDL) cholesterol from sticking to the lining of artery walls – the process that leads to heart disease.
Red wines also help blood platelets from sticking together and forming dangerous clots.

Heart Protection
Red wine keeps your pump primed in complex ways. There are several chemical compounds at work, and some of them have more than one benefit. As a start, the alcohol in red wine may be beneficial. People who drink small amounts of alcohol seems to have increased protection from heart disease, studies proves.

According to research, the reason is that ethanol, or alcohol, in spirited drinks raises levels of good cholesterol , heart-protecting high-density lipoprotein (HDL). Beer and other alcoholic drinks have some benefits, but wine is the only one with health-promoting polyphenols.

The reason for its superior protection is that wine contains powerful flavonoids, like quercetin.
Along with other potentially protective compounds, like resveratrol, , it helps prevent the body’s dangerous LDL cholesterol from oxidizing. This, in turn, makes bad LDL cholesterol less likely to stick to artery walls.

Laboratory studies have shown that resveratrol slows down aging in mice, protect against weight gain, and boost endurance by improving the functioning of mitochondria – which are tiny power plants inside every cell of your body.

“Flavonoids in red wine are more powerful than vitamin E, which everyone knows is an important antioxidant,” says John D Folts, PhD, professor of medicine and director of the coronary thrombosis Laboratory at the University of Wisconsin Medical School in Madison.

Keeping LDL cholesterol under control is a good start against heat disease, besides helping to prevent platelets in blood from sticking together.
A study led by professor Folts and his colleagues found that when reed wine was given to laboratory animals, it eliminated potentially dangerous clots, which can cause heart attacks and stroke. “Red wine performs double duty, giving you two important benefits at the same time,” says Dr. Folts.

It’s in the color
When we talk about the healing power of wine for a healthy heart, we are referring to red wine.
A laboratory study at the University of California, Davis, revealed that red wines could prevent from 46% to 100% of LDL cholesterol from oxidizing, while white wines were less protective.
In addition, laboratory studies found that white wine miss the blood clot-blocking ability.

The reason why red wine is so much superior to white has to do with wine making.
When vintners make wine, they throw everything in the vat – not just grapes but also the skins, seeds and stems.They’re all mashed up to create a chunky mixture called must, and this contains the healthy flavonoids.

“The longer the must ferments in the alcohol, the more of these compounds release into the wine, according to Dr Folts. With white wine, the must is taken out early so that the wine never darkens. With red wine, the must is kept in a long time, and the wine picks up a lot of flovonoids.”

UC Davis researchers have found that some red wines are also rich in saponins, which lower heart disease risk by binding to cholesterol and preventing their absorption. Saponins may also cool body wide inflammation, which could also lower the risk of heart disease and cancer.

Red wines contain 3 to 10 times more saponins than whites. The ricchest source is red Zinfandel, followed by Syrah, Pinot Noir, and Cabernet Savignon. The two white varieties, Savignon Blanc and Shardonnay contains less.
The saponin may come from the waxy grape skins and seems to dissolve into the wine during fermentation. Wines with the highest alcohol content also has the most saponin.

Wine may also maintain a healthy weight. Researchers at the Mayo Clinic followed drinking behavior and weight in 8,200 men ad women. They found that those who enjoyed one or two alcoholic beverages a day were 54% less likely to be obese than non drinkers.
Non drinkers and ex drinkers had twice as much change of becoming obese. People who have a glass of wine or beer every day usually have it with there evening meal, and it could be that a drink replaces a later, high-calory evening snack.
However, four or more glasses per day doesn’t make you super slim but gives you 50% more change of becoming obese.

Wine protect against infection
Scientists from Tripler Army Medical Center in Honolulu tested red wine, white wine and bismouth found that they subsalicylate against some of the meanest intestinal germs, including shigella, salmonella and Escherichia coli, and that both red and white wines were more effective than drugs for wiping out harmful bacteria.

Headaches
For some people with a tendensy toward migraine headaches, even a small glass of wine can cause a lot of headache. Red wine contains substances called amines, which cause blood vessels in the brain to constrict and then expand. For sensitive people this can result in eye-popping headaches.

Although white wine contains fewer headache producing amines than the red varieties, it doesn’t contain as many healing compounds.either. So if headaches are a problem for you, you may want to ask your doctor if a nonalcoholic wine will allow you to enjoy the great tastes without the pain.

Know your limit
The most important tip for getting the maximum health benefits from your wine cellar is knowing when to put your glass down. The daily limit is one 5-ounce glass a day for women and two 5-ounce glasses for men. Experts agree, however, that if you are tempted to overindulging, or if you have a personal or family history of alcoholism, you’re better off skipping a alcohol entirely.

Go for the Gusto
When you are scanning the shelves for the wine with the highest levels of heart-healthy compounds, go for the full-bodied, robust varieties. There is a close relationship between the level of tannin, the substance that makes wine dry, and the level of healing compounds in red wines. Three of the most heart-healthy wines are Cabernet Savignon, Petite Sirah, and Merlot.

The Healing Power of Vegetarian Diets

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In the 1960’s chefs started to experiment with cooking without meat.
But the meals were often tasteless. But now-a-days after experiencing
for more than a quarter of a century, cooks are combining fruits, vegetables
grains, and legumes in exciting new ways. The tastes are so good that even
large restaurants are now offering meatless meals.

As a result, more than 30 million Americans, including one in three teens,
have tried vegetarian meals, according to the American Dietetic Association.
They like the health benefits and how good the food tastes.
Vegetarian diets have changed, but one thing stayed the same: a plant based diet ,
which is low in saturated fat, high in fiber,vitamins, antioxidants, and a powerful
array of protective chemicals. This is the ultimate prescription for a longer and
healthier life, according to Virginia Messina, MPH, R.D. a dietitian in Port Townsend,
Washington, and coauthor of The Vegetarian Way.

Research results have showed that vegetarians have lower rates of cancer, heart
disease, high blood pressure, type two diabetes and obesity than people who eat meat.
According to British researchers, vegetarians have a 20% lower risk of fatal heart
disease and a 40% lower risk of cancer.

Other studies found more positive facts. Fifty years ago a large study of 27,530
Seventh-Day Adventists, whose religion advocates a vegetarian diet, provided the
first scientific link between vegetarian diets and better health.
Researchers were amazed to discover that among the vegetarian Adventists,
death rate from cancer were 50 to 70% lower than among other Americans.
Since then, study after study has confirmed the benefits of vegetarian eating.

In China, where people eat little or no meat, diseases such as heart disease,
breast cancer and diabetes, are far less common than in the United States.

Naturally lean
Something that makes vegetarian meals so healthy is that they don’t have all the
saturated fat and cholesterol that comes from meat. In fact, while most Americans
get about 36% of their total calories from fat, vegetarians get less, usually
between 30% and 34%. And most of the fat they get is the healthier polyunsaturated
and monounsaturated type – and not the dangerous saturated fat that comes from
animal foods.

In one study, researchers put 500 people on a vegetarian diet. After twelve days,
cholesterol levels had dropped an average of 11%.

Besides the fact that vegetarian meals don’t contain saturated fat that makes
vegetarian meals so healthy, they also contain the “good” fats.
According to studies, both polyunsaturated and monounsaturated fats, which are
found in olive oil, canola oil, nuts, seeds, and many other plant foods, can lower
the level of cholesterol when they’re used to replace saturated fat in the diet.
And the omega-3 fatty acids found in some plant foods, such as walnuts and
flaxeed, can further protect against heart disease by helping to keep artery walls
flexible and supporting the electrical “system” within the heart that regulates
a healthy heartbeat.

The Power of Plants
Doctors in the US have been pleading with Americans for years to eat more fruits,
vegetables, whole grains, and legumes, the same foods that vegetarians eat in
abundance. Most plant foods are loaded with antioxidants, like beta-carotene and
vitamin C and E. They are essential to protect you against diseases.
Also, plant foods contain an abundance of phytonutrients, which are natural plant
compounds that have been shown to lower the risk of cataracts, heart disease,
and many other serious problems.

In another study researchers found that people who got the most carotenoids,
the plant pigment that are found in dark green and deep orange, yellow, and red
fruits and vegetables, had half the risk of developing macular degeneration
(the leading cause of irreversible vision loss in older adults) as people getting less.

Vegetarian diets cut the risk of breast, colon, ovarian, and prostate cancer in a
number of studies. The magic ingredients include a number of cancer-fighting
phytochemicals. The naturally lower levels of saturated fat in most vegetarian diets
(except those that rely heavily on cheese) avoid a problem which is connected
with meat-rich diets: High-saturated fat diets seem to promote the production of
a form of estrogen called estradiol, which is linked to breast cancer.
In a study it showed that women who ate the most animal fats had a one-third
higher risk of breast cancer than those who ate the least.

Another study found that vegetarians have higher levels of “natural killer cells” –
special white blood cells that attack cancer cells – in their bloodstreams.

But even if you took all the nutrients out of plant foods, the vegetarian diet
would still have an edge, because of all the dietary fiber it contains.
The average American gets only 12 to 15 grams of fiber per day,
while vegetarians are getting as much as three times that amount.

It is almost impossible to exaggerate the importance of getting enough dietary
fiber. because it isn’t absorbed by the body, fiber passes through the
digestive tract, adding bulk to stools and helping them to move more quickly.
This does more than preventing constipation. The more quickly stools
and any harmful substances they contain move through the colon,
the less likely they are to do cellular damage that could lead to cancer.

Also, one type of fiber called soluble fiber, forms a gel in the intestine that
helps to prevent fat and cholesterol from passing through the intestinal wall
and into the bloodstream. In a study of more than 43,000 men, for example,
researchers found that those who added just 10 grams of fiber a day to their
diets – about 25% of the amount vegetarians get each day – decreased their
risk of heart disease by almost 30%.

Vegetarian diets also guard against other health issues, like kidney stones,
gallstones, and asthma. Because high-protein diets with much meat prompt
your body to excrete more calcium, oxalate, and uric acid – which are the
main building blocks of kidney stones. Diets with a lot of meat increase
the change of getting gallstones in women and could threaten bone density
by prompting the excretion of calcium.

In a Swedish study of 24 women and men, vegetable-based meals cut
the frequency and severity of asthma attacks.

Balance is the Key
A vegetarian diet can provide all the nutrients your body needs, including protein.
This is even true for strict vegetarians, who may avoid eggs, milk and other
animal foods all together. The proteins in meat are complete, that means they
contain all the amino acids your body needs.
The proteins in legumes and grains, however, may be low in one or more of the
amino acids, but because legumes and grains contain some amino acids, eating
a variety of these foods throughout the day will provide the proper balance.

However, vegetarians have the risk of vitamin B12 deficiency, which the body
needs to make red blood cells. It’s only found in animal foods.
People who don’t get enough vitamin B12 feel weak and tired.
You can get plenty of vitamin B12 by eating foods which are fortified with this
nutrient, such as fortified cereals, or/and you can take vitamin B12 supplements.

Why don’t you try Vegan Cooking? It’s one of the best things you can do for your health!
Try it here!

Prevention of Diabetes

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The number of diabetes cases have increased five fold over the past fifty years.
An estimated 16 million people in the US have diabetes and $150 billion is spent annually on the treatment of diabetes.
But amazingly, almost half of these people don’t even know that they are diabetic.

Although diabetes itself is a big enough health problem, the side effects are also ominous.
For example, one-third of the new cases of end-stage kidney disease are the result of diabetes.
Four out of five patients will die – not from diabetes itself, but from cardiovascular disease
(heart attack, stroke, or peripheral vascular disease) initiated by the diabetes.
Diabetes is the leading cause of amputations and blindness in older people.

Diabetes mellitus has reached epidemic proportions.More than 90% of these cases are known as type-2 diabetes (formerly known as adult-onset diabetes). We must seriously consider what is going wrong.
Type-one diabetes used to be called juvenile diabetes, because this type
of diabetes is usually found in children and is the result of an autoimmune attack on the pancreas.
Which leaves these children without any insulin and therefor they must take insulin
to survive. However, there is a way to decrease the risk of developing diabetes.

Syndrome X
Dr. Gerald Reavens, a physician and professor at Stanford University chose this term to
describe a number of problems that have a common cause: insulin resistance.
Through medical research, Dr. Reavens estimates that more than 80 million Americans
have insulin resistance, or Syndrome X.

What is the common cause of developing insulin resistance?
Over the years, our diet has taken its toll. Because of a high carbohydrate and high fat
diet, many people have become less and less sensitive to insulin as a result.

The body desires to control our blood sugars. Therefore, when the body becomes less
sensitive to its own insulin, it compensates by making more insulin.
In other words, our bodies respond to increasing blood sugar levels by forcing the beta
cells of the pancreas to produce more insulin in order to control our blood sugars.

Insulin is basically a storage hormone that drives sugar into the cells to be utilized
or stored as fat.
We know that diabetes damage from sugar occurs mainly by oxidation of fat molecules,
to form toxic lipid peroxides.
Insulin enables the body to deal with sugar. But people usually don’t know that insulin also
controls fat and muscle.

People with insulin resistance need more and more insulin as the years go by to keep
there blood sugars normal. Although these elevated insulin levels are effective in controlling our blood sugars,
they also may lead to some serious health problems.
Here follows a list of harmful effects caused by elevated insulin levels, called syndrome X.

* significant inflammation of the arteries, which can cause heart attack and stroke
* elevated blood pressure (hypertension)
* elevated triglycerides – other fat in the blood besides cholesterol
* lowered HDL (good cholesterol)
* increased LDL (bad cholesterol)
* increased tendency to form blood clots
* development of significant “uncontrolled” weight gain – usually around the middle

When all the syndrome X factors are combined, our risk of developing heart disease
actually jumps twenty fold! When we consider the fact that heart disease is the number
one killer in the industrialized world today, we can’t afford to disregard a growing risk
of developing it!

After patients have had Syndrome X for several years, possibly even ten to twenty,
the beta cells of the pancreas simply wear out and can no longer produce such high
levels of insulin. At this point insulin levels begin to drop and blood sugars begin to rise.

At first only mild elevations of blood sugar may develop, which is known as glucose
intolerance (preclinical diabetes). More than 24 million people in the United States
are at this stage of glucose intolerance. Then, usually within a year or two, if no change
in lifestyle occurs, full blown diabetes mellitus will develop. The aging of the arteries
then accelerates even faster as blood sugar begin to steadily rise.

The cause of Insulin Resistance
There are several reasons which are suggesting why we become less and less sensitive
to insulin over the years. But I truly believe that insulin resistance is the result of the
Western diet. Although we are cutting back on fats, we still like to eat far too much
carbohydrates. Most people don’t realize is that carbohydrates are simply long chains
of sugar that the body absorbs at various rates. White bread, white flour, pasta,rice,
and potatoes release their sugars into the blood stream even faster than table sugar.
That’s why these foods are called high-glycemic.

Compared with foods such as green beans, Brussels sprouts, tomatoes, apples,
and oranges , which release their sugars into the bloodstream much slower and are
therefore considered low-glycemic foods.

When you eat too many high-glycemic foods,it causes blood sugar to rise very rapidly
and stimulates the release of insulin.When our blood sugar drops, we feel hungry.
So we grab a snack or have a big meal and the whole process starts all over again.
After a period of time, the release of insulin has been overstimulated so often that
our bodies simply become less and less sensitive to it. In order for the body to control
the blood sugar levels, the pancreas need to put out higher levels of insulin. It is these
elevated levels of insulin that cause the destructive metabolic changes associated with
syndrome X.

How do you know if you have Syndrome X?
After a blood test, you should get the level of HDL (good) cholesterol . LDL (bad)
cholesterol, and triglycerides (the other fat in the blood).
If you divide the triglyceride level by the HDL cholesterol, the ratio you get is an
indication of whether you are developing the syndrome.
If the ratio is greater than two, you may be starting to develop Syndrome X.
Also, if you notice that your blood pressure or that your waistline is increasing,
it is even more likely that you are developing a serious case of Syndrome X.

When a patient treats his insulin resistance with simple but effective lifestyle changes,
not only does he prevent accelerated damage to the arteries, but he also avoids
diabetes itself.This is true preventive medicine. A healthier lifestyle, not the drugs
doctors prescribe, will make the difference.

Diagnosis of Diabetes
The most common test for diabetes is a fasting blood sugar test. Physicians also use
a sugar-challenge test, in which a patient is given a sugar load (a pop-like drink
that is loaded with sugar), and then takes a blood sugar level test two hours later.

Most physicians believe that a two-hour blood sugar above 200 is the level
to diagnose diabetes. A normal two-hour blood sugar level should be less than 110.
Patients who have a slightly elevated fasting blood sugar and a two-hour blood sugar
between 130 and 190 are classified as having glucose intolerance- preclinical diabetes-
and not actual diabetes.)

Since a blood sugar measurement indicates only how a patient is doing at a particular
moment, another helpful test is a hemoglobin A1C, which reveals the amount of sugar
found in a red blood cell. This test is preferably done every four to six months.
Since our red blood cells remain in our body for approximately 140 days, this test is
a great indicator of how well a patient is truly controlling his or her diabetes.
The normal range for a hemoglobin A1C in most labs is 3.5 to 5.7.
A diabetic should keep good control so that the hemoglobin A1C level remains below
6.5%. Then the risk of complications is less than 3%.

Of greater concern is the fact that at the time of actual diagnosis of diabetes, a majority
(more than 60% ) of these patients already have major cardiovascular disease.
This is why it is critical for physicians as soon as possible and encourage lifestyle changes
that can correct the problem. A patient may have Syndrome X for many years before
he truly becomes diabetic.

Obesity
People who are seriously overweight, men and women over 50-60 lbs, are 3000% more likely to develop diabetes.
Even if you are moderate overweight, your risk of diabetes increases by 100%. Insulin resistance (Syndrome X)
leads to central obesity, not the other way around. In fact, obesity is a major aspect of this Syndrome.

What do we mean by “central obesity”? This has to do with how your weight is distributed
in your body. If it is evenly dispersed all over or you are heavy in the bottom (pear shaped),
you may need to drop some weight. But in relation to Syndrome X, you are fine.
But if you have gained substantial weight around your waist line (apple shaped), you may be
in trouble. You have developed a resistance to insulin. If you have essentially a high-
carbohydrate, low fat diet, this makes the insulin resistance worse.
The solution is to balance your diet by eating low-glycemic carbohydrates with good protein
and good fat and when this diet is combined with a modest exercise program and cellular
nutrition, the insulin resistance may be corrected.

Treatment of Diabetes
All physicians agree in order to improve their patients condition that they should encourage
them, firstly: to pay more attention to insulin resistance, the underlying problem in most cases of
type 2 diabetes mellitus, and not simply focus on treating blood sugar levels.
This accounts for the fact that 80% of diabetics still die from cardiovascular disease.
Secondly: they should encourage patients to make effective lifestyle changes that will improve
insulin sensitivity. Physicians should rely on medications only as a last resort.

Healthy Diet
The American Diabetic Association primarily encourage diabetics to have a low fat,
high carbohydrate diet. When we want to treat the underlying problem of insulin resistance,
we have to take into consideration that there are low-glycemic and high glycemic
carbohydrates.The Glycemic Index gives an indication of the rate in which the body absorbs
various carbohydrates and turns them into simple sugar.

Complex carbohydrates (the ones with a lot of fiber) like beans, cauliflower, Brussels sprouts,
and apples release their sugars slowly. When we combine these low-glycemic carbohydrates
with good proteins and good fats, in a balanced meal, our blood sugar does not spike.
Few people know that high-glycemic foods raise blood sugar much faster than when you
eat candy.

The best protein and fats come from vegetables and vegetable oils. Avocados, olive oil,
nuts, beans, and soy are great sources of protein and contain fats that will actually lower
your cholesterol. The best carbohydrates come from fresh whole fruits and vegetables.
Avoid all processed food. An apple is better than apple juice.Whole grains are essential
and avoiding processed grains is critical in developing a healthy diet for everyone,
especially the diabetics. The worst fats and protein comes from red meats and dairy
products, except low-fat cottage cheese, milk and egg whites.

Trans-fatty acids are one of the worst fats you can eat. These are called rancid fats,
because they are so harmful to our bodies. Look at labels when you shop.
When you read “partially hydrogenated”, don’t buy it.

If everyone would eat this way, exercise, and take some basic nutritional supplements,
the diabetic epidemic would be nonexistent.

Exercise
Modest exercise has tremendous health benefits. And exercise is especially critical
for people with Syndrome X or diabetes mellitus. Because exercise makes patients
significantly more sensitive to their own insulin and is therefore a critical part of the
lifestyle changes needed for diabetes and those who have insulin resistance.

Nutritional Supplements
Several studies have indicated that all antioxidants may improve insulin resistance.
It is important for diabetics to take a good mixture of several antioxidants in
supplementation at optimal levels.

Chromium is critical in the metabolism of glucose and to improve insulin resistance.
A study has shown that 90% of the American population has a chromium deficiency.
Chromium significantly increase insulin sensitivity, especially for those who are deficient
in this mineral. Diabetics and patients with Syndrome X need 300 mcg of chromium
in supplementation.

Vitamin E not only improves antioxidant defenses, but also seems to help the body
in the problem of insulin resistance. People with low levels of vitamin E have a five fold higher
risk of developing diabetes than those with a normal amount of vitamin E.

Many studies have proven that vitamin E can protect animals with diabetes from this damage.
It works by complex mechanisms that also neutralize sugar directly, besides reducing peroxide formation.
Vitamin E works in humans too.
In a study by Dr. Guiseppe Paolisso at the University of Napels in Italy gave groups of diabetics
900 IU of vitamin E. After four months the diabetics showed a remarkable reduction in blood sugar.

Magnesium
Magnesium deficit has been associated with both type1 and type 2 diabetes, as well as an
increased risk of retinopathy in diabetic patients.Studies have shown that when this deficiency
is corrected in the elderly, insulin function improves significantly.

Unfortunately, diagnosing magnesium deficiency is very difficult. Typically, serum magnesium
levels are tested where only a trace amount of the body’s total magnesium is located.
Cellular levels of magnesium are much more sensitive and accurate; however, these can only
be tested in research labs, not in hospitals. This is why magnesium deficiency is so under diagnosed.
We all need at least 400 – 500 mg of magnesium in supplementation.

Vanadium
Vanadium is not a well-known mineral, but it is very important for the diabetic patient.
It has been shown to significantly increase insulin sensitivity when taken in supplementation.
A diabetic needs to take 50 – 100 mcg of vanadium in supplementation each day.

As I said before, diabetes is increasing at epidemic proportions.
In spite of the billions of dollars spent on this disease, we are losing the battle.
Physicians and laypeople alike must refocus their attitudes and attack insulin resistance
rather than elevated blood sugars. When we see elevated triglyceride levels along with
lower HDL cholesterol levels, hypertension, or unusual weight gain, we need to recognize
the possible development of Syndrome X and accelerated cardiovascular damage that
may have already begun.

Rather than simply treating the diseases that insulin resistance causes, we need to
aggressively treat the insulin resistance itself. Isn’t it amazing that such simple lifestyle changes
can effect a near-miracle: the disappearance of diabetes? .

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