Tag Archives: Glycemic Index

Prevention of Diabetes

Health & Nutrition, , , , , , , , , , , ,

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? .

.

Best Weight loss Program

Health & Nutrition, , , , , , , , ,

For a weight loss program to be able to claim to be the “Best Weight loss Program” on the market, we have to be able to guarantee that the different systems used in this “Best Weight loss Program” really delivers success and satisfies the demands of all different types of people.

It’s not complicated to become lean, if you know how your body works.
Body fat is dependent on life style.

There are three main keys to losing fat and gaining muscle, and you can’t
miss any of them.

1. The only way you can lose weight ever is to eat less calories than you burn off.
2. Do high repetition, wide-variety resistance exercises
3. Eat enough protein to maintain muscle mass.

First we have to distinguish the difference between male and female, which is explained in “The Venus Factor”. It is designed to increase female metabolism, based on the fact that everything to do with weight loss for both men and women, is controlled by the Leptin hormone.

Then we have to take into account, that there are three body types, based on a person’s metabolism.
We can distinguish the Endomorphs: they have a rather slow working metabolism.
Then there are the Mesomorphs, with a higher metabolism, and the third type are the Ectomorphs,with the highest metabolism. The last group could eat anything without gaining any weight.
They need more carbohydrates and less protein, but the same amount of fat.

According to a nutritionist, Charlie Remington, a lack of exercise was not America’s overweight problem, but rather three mistakes in people’s eating habits:
1. not portioning foods properly
2. eating poor quality foods
3. not eating frequently enough, preferable four to five times a day, small portions of food.

Another factor to be taken into account is the Glycemic Index (GI)
The GI is a classification of carbohydrates based on their potential for raising blood glucose levels. Those foods that result in a rapid rise in blood sugar and therefor in insulin, have a high Glycemic Index. Carbohydrates that are broken down slowly and consequently only cause moderate increase in blood sugar, have a low Glycemic Index.

The Glycemic Load (GL) is a more accurate way to assess the impact 0f carbohydrate consumption that takes the Glycemic Index into account, but gives a fuller picture than does Glycemic Index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar.
It doesn’t tell you how much of that carbohydrate is in a serving of a particular food.
You need to know both things to understand a food’s effect on blood sugar.

Short term fasting, a 24-hour fast, once or twice per week can be a great way to get you into total calorie deficit for the week. Eliminating two full days of eating help to consume fewer calories than we use, and that in turn can help us to reach our goal of weight loss.

In order to get the classification of “Best Weight loss Program”, we have to add some other systems to make up our total picture.

First we have a program called: “Old School, New Body”.
It claims that you should never workout more than 90 minutes per week.
Also “slow go” cardio is OLD news and extremely ineffective when compared to short-burst intense exercise, and there are three studies to support this.

1. A 30-minute circuit style resistance training session was put to test.
The result was a 38 hour increase in metabolism, thanks to massive AFTERBURN.

2. This study showed that those who added short burst intense exercise to a reduced calorie diet burned up to 44% more fat than those who dieted alone.

3. The last study compared slow-go aerobic exercise to short burst intense resistance training and found that the resistance group lost significantly more fat without losing ANY lean muscle, even at an extremely low calorie intake.

The 3 Week Diet
This product promises the fast results that most dieters want: 23 pounds in just 3 weeks!
It’s based on the fact that at certain times of the day, your metabolism is burning at it’s peak. And those are the times you should eat to burn fat.

The system is so accurate and efficient that some people are able to lose up to 1 pound a day! Combined with a few extra types of foods, this diet is FOOL PROOF!

The next system I like to introduce is called: “The E-Factor Diet”.
It’s based on the fact that some foods you can eat in the morning, that are guaranteed to turn your fat burning switch to ON as soon as you wake up.

Then there is a special diet for men. Men want to fight aging, have better romantic lives and more energy. The key to much of this is: increasing their testosterone levels.
Not as a “body builder”type of way, but just a return to normal levels experienced in younger years, but with simple changes to men’s diet, that will naturally increase testosterone levels.
Testosterone is an important factor when it comes to burning fat and building muscle.

The “Fat Loss Factor” promote eating natural food. There is the #1 food ingredient that secretly makes us fat. It’s High Fructose Corn Syrup (HFCS), which is a man-made sweetener, cheaper than sugar.
It travels straight to the liver, which turns this sugarly liquid into FAT.
It doesn’t cause the pancreas to produce insulin. As a result, our bodies are “tricked” into a vicious circle, eating food that gets immediately stored as fat and never feeling full.

This fact is associated with blood sugar problems. ADD/ADHD depression, fatigue, B vitamin deficiency, indigestion, tooth decay, and most importantly: WEIGHT GAIN!
The “Fat loss Factor” tells you how to avoid this problem.

Finally, there is another “quick solution” for fat loss. It’s the “14 Days Rapid Fat Loss Program”.
This plan encourage people to eat carbohydrates and makes them to work by using Macro Patterning. It shows you how to eat carbohydrates which never get stored as fat.

This conclude the “Best Weight loss Program”. I have included the most important factors associated with weight loss. I’m open for any comments regarding this “Best Weight loss Program” or anything I may have forgotten to include in this program.

Facts about the Glycemic Index

Health & Nutrition, , , , , ,

One important factor when trying to lose weight is to choose
foods that keep your insulin levels fairly constant.
This is especially true in regards to carbohydrates.
When we eat foods that contain carbohydrates, the carbohydrates
are digested in the stomach and intestines and are absorbed
into the bloodstream, generally in the form of glucose.

When the carbohydrates we eat cause the blood sugar to quickly
rise to high levels,excess insulin can cause to much sugar
to be absorbed by the cells.This results in a condition of
low blood sugar. The subsequent stress on the body stimulates
the adrena glands to secrete hormones into the blood.
Metabolism rises, glucose is manufactured from stores in
the liver and the entire body may be activated in what is
called “fight-or-flight response.”

The Glycemic Index (GI) is a classification of ranking of carbohydrates,
based on their potential for raising blood glucose levels.
Carbohydrates that are broken down slowly and cause only a moderate
increase in blood sugar, have a low Glycemic Index.
Some carbohydrates fall in between.

Specifically, the Glycemic Index measures how much a 50-gram portion
of carbohydrates raises your blood sugar levels compared with a control.
The control is either white bread or pure glucose.
Glucose is absorbed into the bloodstream faster than any other
carbohydrate and is thus given the value of 100.
Other carbohydrates are given a number relative to glucose.
Foods with low GI indices are released into the bloodstream at a slower
rate than high GI foods.

All carbohydrates cause some temporary rise in your blood glucose level.
This is called the glycemic response. A number of factors influence
this response: the amount of food eaten, the digestion and absorption
rate of food, including the physical structure, ripeness, particle seize,
the degree of processing and preparation, the commercial brand, the
nature of the starch, acidity and the characteristics of the diabetic
patient. These factors naturally effect each food’s glycemic index
position or rank.

The slower your body processes the food, the slower the insulin is
released and the healthier the overall effect is on your body.
In addition, differences exist in the glycemic indexes due to the choice
of reference food, the timing of blood sampling or the computational
method used to calculate the glycemic index.

When you desire to lose weight, you choose the foods that raise your
blood sugar level slowly. You’ll discover that many of those foods are
high in fiber and will keep you feeling fuller for a longer period of time.
And if you have been on a diet, you will be thankful for this.
The longer you feel satisfied, the less temptation you will have to eat
something in between your meals that will spike your blood sugar.

As fructose is a slow moving sugar, almost all fruits, except bananas
and dried fruits, have a low GI. Also, all vegetables that contain
lots of fiber, except carrot and corn. Whole grains, starches and pasta
have a higher GI. On top of the list are white bread, refined grains
and some potatoes.

The Glycemic Load (GL) is a relatively new way to assess the impact of
carbohydrate consumption that takes the glycemic index into account,
but gives a fuller picture than does glycemic index alone.
A GI value tells you only how rapidly a particular carbohydrate
turns into sugar. It doesn’t tell you how much of that carbohydrate
is in a serving of a particular food. You need to know both things
to understand a food’s effect on blood sugar.
That is where glycemic load comes in. The carbohydrate in watermelon
for example, has a high GI, but there isn’t a lot of it, so watermelon
glycemic load is relatively low. A GL of 20 or more is high, a GL of
11 to 19 is medium, and a GL of 10 or less is low.

Following the latest research it appears that women experience cravings
about 10 times during the day. The most common times for these cravings
to appear are at 10 am and 4 pm. Interesting enough, these cravings
correspond almost exactly to your low blood sugar levels as well as
your low levels of serotonin. This is a chemical that drives women to
start eating. And because the drive is so strong, it’s quite difficult
to overcome.

Research performed at the Massachusetts Institute of Technology’s
Clinical Research Center uncovered this truth when it found a
relationship between carbohydrates in the brain and weight loss.
Dr. J. Wurtman, lead researcher of the study, demonstrated, that
eating carbohydrates high on the GI raised the levels of serotonin
in the brain.

The results also showed that women suffering from premenstrual syndrome
eat to many carbohydrates and as a result gain weight.
Others overeat when they are depressed, stressed or angry in an effort
to balance these serotonin levels.

The objectives of diet management in diabetic patients are to reduce
hyperglycemia, prevent hyperglycemic episodes, and reduce the risk of
complications. For people with diabetes, the GI is a useful tool in
planning to achieve and maintain glycemic control.
High GI foods are absorbed quickly into the bloodstream, causing an
escalation in blood glucose levels and increasing the possibility
of hyperglycemia. The body compensates for the rise in blood sugar
levels with an accompanying increase in insulin, which within a few
hours can cause hypoglycemia. As a result, awareness of the
glycemic indices of food assists in preventing large variances in
blood glucose levels.

A low GI pre-event meal may be beneficial for athletes who respond
negatively to carbohydrate-rich foods prior to exercise or who
can’t consume carbohydrates during competition. Athletes are advised
to consume carbohydrates of moderate to high GI during prolonged
exercise to maximize performance, approximately 1 gram per minute of
exercise. Following exercise, moderate to high GI foods enhance
glycogen storage.

The fat content of food is one of the components that affect the GI.
Like fiber, fat acts like a brake on the absorption process.
Apart from this fact, fat just make food to taste better.
Fats also play an important role of signaling your body to stop eating.
This is vital to any weight-management program. The fat that you eat
causes the body to release a hormone called cholecystokinin.
This hormone is stored in the stomach until notified by the presence of
fat and is responsible for informing the brain that you’re satisfied.
It really is a marvellous thing and it means you don’t have to
deprive yourself.

Another factor that influence the absorption rate of glucose is
the protein content of the food. Protein seems to have the greatest
effect when it comes down to satisfying those hunger pangs,especially
for a long period of time and makes you feel fuller.
Protein also helps you to stay alert. However, we have to be aware of
the good and the bad protein. Always make sure you choose the lean
protein in either beef, fish, chicken or plant-based protein.

Protein itself rates zero on the GI scale, this means you don’t have
to be sparingly by adding it to your diet, only watch the calorie content.
It slows down the rise in insulin that happens when you eat any form of
carbohydrate. This means, if you add some protein to a food that ranks
high on the GI scale, you will counteract the spiking effect in insulin
rise. Another benefit of protein is, that it keeps you feeling full
longer after you eat it.It is therefore a good idea to add some protein
to your breakfast. And if you take a snack, make sure it contains some
form of protein.

If you like fish, you are doing yourself a favor. Fish not only
slows down the spiking in your insulin level, it also contains a rich
source of Omega-3 fatty acids. Eat fish at least twice a week.

The Glycemic Index is an excellent tool. It provide you with a
weight-management system that puts you in control of the foods you eat,
how much you eat, the way you eat and when you like to eat.
When you have a good variety of foods from which to choose, it makes
it easier to stay with the system.

Try eating according to the Glycemic Index, you will be pleasantly
surprised how easy it is to keep your weight under control and
you’ll also find that your energy level will rise as a bonus!

You can find the Revised International Table of Glycemic Index (GI) and Glycemic
Load (GL) Values—2008 By David Mendosa by visiting:www.mendosa.com/gilists.htm