Guest guest Posted April 6, 2004 Report Share Posted April 6, 2004 Carbs and Weight Gain White Flour .. . . has had all the good substances (bran and germ) removed during processing. Then it is bleached, with a bleaching agent similar to Clorox. Finally, some coal-tar-derived (carcinogenic) vitamins are added, and it is sold to the unsuspecting public as " enriched. " Carbohydrates constitute the main source of energy for all body functions. Almost everyone hears about the need for enough fiber in the diet. But few people understand the importance of dietary fiber - or where to get it. Fiber is a virtually indigestible substance that is found mainly in the outer layers of plants. Fiber is a special type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients. Fiber is important because it has an influence on the digestion process from start to finish: Because it *demands* that food be more thoroughly chewed, fiber slows down the eating process and helps contribute to a feeling of " sateity " , which in turn may help prevent obesity from overeating. Fiber makes food more satisfying, probably because the contents of the stomach are bulkier and stay there longer. Fiber slows digestion and absorption so that glucose (sugar)in food enters the bloodstream more slowly, which keeps blood glucose on a more even level. Fiber is broken down in the colon (the main part of the large intestine) by bacteria (a process called fermentation), and the simple organic acids produced by this breakdown helps to *nourish* the lining of the 'colon'. These acids also provide fuel for the rest of the body, especially the liver, and may have an important role in 'metabolism'. Substantial amounts of fiber can be found in foods such as: All-natural Organic cereals Organic whole grains raw unprocessed Beans organic Fruits organic Vegetables Raw organic Nuts Nice To Know: Only plants produce fiber. No matter how chewy or " tough " animal products may be, they do not contain *fiber* - not even bones or eggshells. There are two main types of fiber, and they have different effects on the body: Insoluble fiber is mainly made up of plant cell walls, and it cannot be dissolved in water. It has a good laxative action. Soluble fiber is made up of polysaccharides (carbohydrates that contain three or more molecules of simple carbohydrates), and it does dissolve in water. All fiber has a beneficial effect on body chemistry, such as lowering blood cholesterol and blood sugar levels. Nice To Know: Dietary fiber is essentially the cell *walls* of plants. Cell walls provide the architecture or skeleton of a plant and serve several purposes: They enclose and package the nutritious parts of the plant, especially the storage organs that are rich in starch, and the parts of the cells that contain sugars, vitamins, and minerals. They provide a tough protective armor around the embryo of the future plant. Nice To Know: The understanding that fiber is good for you is relatively new. Until the 1970s, fiber was regarded, at best, as a " nonentity " - and at worst, as a hindrance to good nutrition. This attitude stemmed from years of food shortages and widespread undernutrition, when the aim was " getting the most out of food. " Today, obesity is the most common form of *malnutrition* and is a factor in the two major causes of death - heart disease and cancers. So any food that helps people limit calories is desirable. It was a naval doctor, T.L. Cleave (1906-83) who sparked the great " re-think " about fiber. He argued that refined or fiber-depleted carbohydrates are harmful in many ways. He was supported by a surgeon from East Africa, Denis Burkitt, who presented evidence that Western diseases are rare in Africa and other third-world countries where fiber intake is high. Facts about fiber- Fiber keeps stool soft and keeps the contents of the intestines moving. Americans consume only about 10% of the fiber that they did 100 years ago. A good diet should contain approximately 35 to 50 grams of fiber a day. The average American eats less than half of that. The change in the way wheat was processed into flour at the turn of the century-from a crushing to a finer rolling process - accounts substantially for the *depletion* in dietary fiber. Bran has the highest fiber content - about 25% to 45%. Last Reviewed: 2002 by Guy Slowik, M.D. http://health./centers/digestive/111.html ----- Question: Will I gain weight if I eat a lot of carbohydrates? Answer: Weight gain cannot be blamed on any single food or food group. Eating too much of any food can make you gain weight. Complex carbohydrates are not fattening. It's what you add to them that is, such as butter, margarine, sour cream, mayonnaise, gravies and cream sauces. Remember that a gram of fat has nine calories which is more than twice the calories of a gram of carbohydrates. The reality is that all calories count. Even if you eat large amounts of fat-free foods, you may find yourself gaining weight. No matter how boring it may sound, the key is to eat all foods in moderate portions, and in the context of an overall healthy diet coupled with regular exercise. The Mediterranean diet, which is high in *complex* carbohydrates, is one of the healthiest diets in the world. It is low in fat, includes plenty of fruits and vegetables, pasta, legumes (dried peas and beans), and whole grain organic breads, plus small amounts of meat, poultry and fish. Mediterranean countries like Italy have lower rates of obesity and heart disease than the U.S. does. http://www.ilovepasta.org/diet_matters.html --- Post subject: Fiber Foods for Weight Control ---- Fiber: Soluble or Insoluble? Cellulose, roughage, bulk, fiber-No matter what you call it, this wonder substance accomplishes marvels in scrubbing away *fatty* deposits in your cells. The very same fiber also helps give you a feeling of fullness and satisfaction so that you can have a greater measure of control over your appetite. Fiber may well be the most effective appetite suppressant—-- and it's natural, too! Although fiber is often called roughage, it’s not rough on your system. Instead, it has a sweeping effect on your *adipose* cells. When fiber enters your digestive system, it’s absorbed by the available liquids. This is why it’s essential to drink at least six to eight glasses of water every day. It then sweeps through your body with a unique brushing action that helps breakdown and wash out the accumulated plaque (fat) deposits that " stuff " your cells. Fiber is not digested by your body. After it does its job of cleansing your cells, it’s eliminated. When you have enough fiber in your diet, the production of bile salts—- substances needed to digest and emulsify fats is stimulated. Fiber triggers a *reaction* in which your body *draws* on its fatty stores to synthesize more bile. This process helps *control* the *buildup* of fat in your cells and also helps *boost* its elimination. A unique feature of dietary fiber is its ability to *decrease* the " reabsorption " of these bile salts and *wash* them out through your intestines. If bile salts are reabsorbed, we run the risk of fat *buildup* in our cells. There are two types of dietary fiber-- fat soluble and water soluble. Researchers believe it is the *soluble* fiber, " beta-glucan " that helps reduce fat and cholesterol levels in combination with a fat-modified diet. Soluble fiber may help flush bile acids—also called fat “metabolites”—out of the body. Other research suggests that a regular diet of foods containing soluble fiber *controls* the body’s own production of LDL cholesterol—-- the “bad” cholesterol that clogs arteries and can lead to increased risk of heart attacks. Soluble Fiber Sources: Organic Oat bran, *dried* cooked beans/lentils, carrots, watermelon, and berries. Insoluble fiber does not affect cholesterol metabolism or fatty stores to a great extent. It does absorb water, help soften stool and reduces the time it take for digested food to move through the bowels. Insoluble fiber has been linked to lower rates of certain cancers,mainly colon cancers. Insoluble Fiber Sources: Organic oat bran and rice-bran products, kale, spinach, asparagus, broccoli and cauliflower. Increase Your Fiber Start simply, bearing in mind that the best sources of fat-washing dietary fiber are whole organic grains,and fresh fruits and vegetables. Most fruits and vegetables have more fiber unpeeled. Moreover be sure to get them organically grown to avoid any harmful excessive residues in the peel. Greenpeace has compiled some useful information regarding those foods which are highest in residues. http://www.truefoodnow.org An easy way to boost fiber is to substitute whole-grain flour in any recipe calling for refined flour. Spelt, Qunioa and Amaranth make good substitutes. In addition, it is good to eat more unprocessed legumes— black beans and peas (split peas) are a good concentrated source of fiber. For optimum health benefits, cook your own beans and use only the dried unprocessed variety. Weight Control --An abundant supply of fiber foods helps you control your weight and keep your cells " clean " of excess fat. When you consume enough fiber, you experience these benefits: 1. A diet high in fiber will reduce the caloric density of your overall diet. 2. It will help lower the number of total calories you eat. 3. It will slightly decrease the speed by which dietary energy is absorbed. 4. It will add extra volume to the contents of your gastrointestinal tract, making you fell more " satisfied " and full. Fiber makes you feel satisfied with less food, because high fiber foods require more chewing. Your desire to eat is more easily controlled. Thorough chewing also soothes " hunger " pangs. When you take in fibrous foods, tension receptors in your intestinal walls are activated. These receptors transmit " satiety " signals to your brain. This means that even a small meal will give you the same satisfaction as a much heavier and fat-laden meal. Prime Sources A wide variety of foods provide abundant amounts of daily fiber. Let’s look at the six prime sources. 1. Whole grains. Whole grain means the entire grain. This includes the bran—the outer layer, the enclosed endosperm (the starchy middle layer) and the germ (the fatty inner portion of the grain kernel). Two particular whole-grain by-products—wheat germ and fresh, unprocessed rice bran are ideal sources of cell-flushing fiber. 2. Vegetables. Vegetables should be eaten raw whenever possible. If you cook them, cook only enough to make them palatable. Vegetables that are chewy or crunchy when raw or slightly cooked are high in dietary fiber. 3. Tuberous root vegetables. This group includes carrots, parsnips, turnips and kohlrabi. The skins of these vegetables are especially high in fiber content, but even if you peel the skins as a matter of personal preference, you’ll still have a high-fiber food. 4. Fruits and vegetables with tough skins. Those with edible seeds are especially beneficial. This group includes all varieties of berries. Blueberries and blackberries are great. Other high-fiber foods in this category are eggplant, asparagus, raw celery and cauliflower. 5. Pod vegetables and legumes. You’ll get a good supply of bulk from such foods as green beans, green peas, dried beans, chickpeas, lentils and lima beans. Avoid overcooking these vegetables. Two or three minutes should be ample cooking time for green beans, for example. For the other vegetables, test them from time to time while on the stove. As soon as they are tender enough to be palatable, they’re ready. 6. Seeds and nuts. This category includes both shelled and unshelled varieties. AVOID products with soybean and cottonseed oil and refined salt. Be sure to chew seeds and nuts thoroughly. Other ways to increase your intake of fiber: Instead of: Try: White bread - Sprouted grain Ezekiel breads - http://www.food-for-life.com White rice - Organic Brown rice Refined Sugar - Agave Nectar,Barley Malt Syrup, Liquid Stevia Traditional Dairy -non-gmo Soy, Almond or Rice milk http://www.edenfoods.com Mashed potatoes - Organic Baked potatoes Traditional applesauce - granny-smith apple Orange juice - Whole orange including pulp Processed cereals - Wholegrain Organic Kashi cereal (check label for fiber content) Bread crumbs - Oat/Rice bran Pasta - Organic wholegrain or Rice pasta Processed refined oils -Extra-virgin Olive oil/Sesame Oil Processed Dip - Hummus Ice Cream - Plain Organic Yogurts Beef - Laura's Lean Beef,Free-range Lamb http://www.laurasleanbeef.com Chicken -Hormone/Antibiotic free, Free-range Chicken Eggs - Organic Hormone-free eggs http://www.horizonorganic.com Buns- Organic Pita (Bible Breads) www.food-for-life.com Alcohol -Unsweetened Red Wines/grape juice Snacks - Organic Black Bean Salsa & Chips Organic Guacamole (avocado dip) Lunchmeat -Sardines/PolarTuna(no-msg) Butter/Margarines -*Soy Garden* spread, Organic Butter, Spectrum spreads www.spectrumnaturals.com www.horizonorganic.com Refined Salt - Celtic Sea Salt Ketchup - Westbrae organic mustard Coffee/capuccino - Roma coffee substitute www.teecino.com Tea - Alvita Herbal teas, Green teas Eliminate sugar-free products as well as refined sugar. Sugar-free products are recommended by the AMA as a feasible alternative, however recent studies prove that aspartame may be problematic in those with moderate/severe diabetic tendencies and encourages chronic " obesity " . A Quick Look at Carbohydrate Quality Based upon results from short-term clinical trials as well as large population-based based studies, diets that have an optimal intake of quality carbohydrates are consistently associated with lower risk for diabetes, obesity, cancer and heart disease. Whole grain organic foods are rich in magnesium while this vital nutrient has been stripped away in refined white flour. The Glycemic Load One of the shortcomings of the glycemic index is that it only tells us about the quality of the carbohydrates, not the quantity. Obviously, quantity matters too, but the measurement of the glycemic index of a food is not related to portion size. That is where the glycemic load (GL) comes into play. The GL is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but provides much more accurate information than the glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate source turns into blood 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. Research studies are just starting to utilize the GL as a more sensitive marker for the role of diet in chronic diseases like diabetes and heart disease. The preliminary results are showing an even stronger link in predicting chronic disease than the GI. For example, when researchers from the Nurses Health Study used GL measures to assess the impact of carbohydrate consumption on women they found that high-GL diets (and, by extension, high GI foods and greater total carbohydrate intake), correlated with even more significantly greater risk for heart disease than the GI because of lower levels of protective HDL-cholesterol and higher triglyceride levels. www.doctormurray.com 'Good' Carbs Cut Heart Disease Risk By Steven Reinberg -HealthDay Reporter MONDAY, Feb. 23 (HealthDayNews) -- While the debate rages on over low- and no-carbohydrate diets, a new study reiterates that a diet high in whole grains as well as fruits and vegetables significantly reduces the risk of heart disease. --- " There is a lot of controversy right now about how much carbohydrate we should have in our diet verses fat and protein, " says lead author Dr. Mark A. Pereira, an assistant professor of epidemiology at the University of Minnesota. But this study, he says, reinforces the current dietary guidelines that suggest the base of your diet should be fiber-rich fruit, vegetables and grains. Pereira and his colleagues collected data on 91,058 men and 245,186 women who participated in 10 studies in the United States and Europe. Each study looked at the foods the participants ate, and all studies measured the amount of fiber in the participants' diets. During six to 10 years of follow-up, 5,249 people were diagnosed with heart disease and 2,011 participants died from it, the study says. For each 10 grams of fiber consumed a day, the risk of heart disease was reduced by 14 percent, Pereira says. They also found a 27 percent decrease in the risk of dying from heart disease. The results, which appear in the Feb. 23 issue of the Archives of Internal Medicine (news - web sites), apply to both men and women. The association between fiber and death from heart disease was particularly strong, the study says. For every 10 grams of cereal fiber consumed a day, the risk for death from heart disease was lowered by 25 percent. For every 10 grams of fruit fiber consumed daily, the risk dropped 30 percent. However, the researchers did not find a link between vegetable fiber and reduced risk of heart disease. " We are not sure why that is, " Pereira says. The researchers determined the findings were independent of other factors that reduce the risk for heart disease, such as not smoking, exercising and weight control, he says. " If you are concerned about your risk for heart disease, one of the key features of your diet should be plant-based foods, " Pereira says. " In order to include 25 to 30 grams of fiber per day, your diet has to be primarily high-quality carbohydrates. " The benefits from grain come from whole grains -- not from highly processed grains, such as those found in white bread or white rice, he adds. " We are not just talking about carbohydrate in general, " Pereira says. " The key is to look at the quality of the carbohydrate. You can eat a very high-carbohydrate diet at fast-food restaurants, for example, but get almost no fiber, only lots of sugar and starch. " Dr. David L. Katz, director of the Yale Prevention Research Center at Yale University and author of The Way To Eat, says that " at another time, this might be a 'me-too' study, the term we somewhat disparagingly apply to studies that confirm what we already know. " But this is not any other time, Katz says: " It is the age of carbohydrate restriction. And in most instances, rapid weight loss is pursued on diets that toss out whole grains and fruits along with simple sugar and refined starch. " " Reducing intake of whole grains and fresh fruit is the last thing our population should be doing, " he says. " We should not be cutting carbs wholesale, but rather cultivating health-promoting dietary patterns that prioritize wholesome carbohydrate foods but restrict highly processed carbohydrate foods. " " A diet rich in whole grains, fruits and vegetables, and otherwise moderate and balanced, is the tried-and-true formula for a better, healthier, longer life, " Katz says. More information To learn more about healthy eating, check out offerings from the U.S. Department of Agriculture. For more on heart disease, visit the American Heart Association Question: http://vegweb.com/articles/anai-1041176622.shtml I've been a strict vegan for only about a month now (I slowly transitioned over the process of a couple of months), and am finding it to be a very rewarding, and " easy-to-live-with " lifestyle. I would really like to lose some weight, and according to the BMI index, I need to lose at least 24 pounds to be in the " healthy " weight category for my height. I've lost over 5 pounds in the last month, but I was letting myself go hungry a lot of the time. I have since started to incorporate more whole grains into my diet, but fear that this will slow my weight loss, as carbohydrates are known to be high in calories. How can I find satiety, while minimizing caloric intake? Answer: Congratulations on going Vegan! You are right, it can be a very " easy to live with " lifestyle. Many tend to nosedive into it before dipping a toe or two in the vegetarian pool first. That is where the complications begin and the lifestyle becomes just another diet. It sounds like you took the necessary steps to reach this point! The first step to losing weight while still consuming carbohydrates is to buy unprocessed food. The food you find on the shelves may claim low carb/fat but are loaded with sugar or salt. Reach for whole, natural foods when shopping. Your body needs complex carbs to survive. Avoid the refined carbohydrates if possible. You will find there are " good " carbs that won't pack on as much of the weight as the " bad " carbs do. Keep in mind, as with any food - moderation is key. Here is a list of good carbs to consider on your next trip to the market: Rice - Wild rice and brown rice are good examples Whole Grain - Use whole grain flours for breads, pastas, cereals and so on. Fibre - High fibre fruits and vegetables are great and very filling. Legumes - Beans are a great source of protein and are considered a good carb option. Try to incorporate some plant protein with your carbs. Protein is filling and keeps your blood sugar levels stablised. Research has shown that refined carbohydrates spike blood sugar levels, then drop them dramatically. This causes one to feel hunger sooner and thus assisting in weight gain. As a dinner treat, try hummus on toasted whole grain pita bread. If you drink colas - stop. The occasional soda pop can wreak havoc on your dietary plans. Eliminating this drink from your diet will prove an interesting result with regards to weight loss. Avoid refined sugar in general, it is the ringleader of bad carbs. This includes pasteurized fruit juices made from concentrate or sweetened. Check your labels carefully. Avoid the following ingredients as they contribute to weight gain through refined sugars: Fructose Dextrose Sucrose Mannitol Sorbitol Maltose Xylitol White, brown sugar Commercial sugars such as Equal/NutraSweet Aspartame High fructose Corn syrup Corn syrups The Four Basic Nutrients Carbohydrates supply the body with the energy it needs to function. They are found almost exclusively in plant foods, such as fruits, vegetables, peas, and beans. Milk and milk products are the only foods derived from animals that contain a significant amount of carbohydrates. Carbohydrates are divided into two groups- simple carbohydrates and complex carbohydrates. Simple carbohydrates, sometimes called simple sugars, include fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar), as well as several other sugars. Fresh fruits are one of the richest natural sources of carbohydrates. Complex carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer, more complex chains. Complex carbohydrates include fiber and starches. Foods rich in complex carbohydrates include vegetables, organic whole grains, peas, and beans. Carbohydrates are the main source of blood glucose, which is a major " fuel " for all of the body's cells and the *only* source of " energy " for the *brain* and " red blood " cells. Except for fiber, which cannot be digested, both simple and complex carbohydrates are converted into glucose. The glucose is then either used directly to provide energy for the body, or stored in the liver for future use. When a person consumes more 'calories' than the body is using, a portion of the carbohydrates consumed may also be stored in the body as fat. Thus, when choosing carbohydrate-rich foods for your diet, always select unrefined foods such as organic fruits, vegetables, peas, beans, and organic whole-grain products, as opposed to refined, processed foods such as soft drinks, desserts, candy, and sugar. Refined foods offer few, if any, of the vitamins and minerals that are important to your health. In addition, if eaten in excess, especially over a period of many years, the large amounts of simple carbohydrates found in refined foods can lead to a number of other disorders, including IBS, diabetes and hypoglycemia (low blood sugar). Yet another problem is that foods high in refined simple sugars often are also high in fats, which should be limited in a healthy diet. Dietary fiber is the part of a plant that is 'resistant' to the body's digestive enzymes. Only a relatively small amount of fiber is digested or metabolized in the stomach or intestines. Most of it moves through the gastrointestinal tract and ends up in the stool. Although most fiber is not digested, it delivers several important health benefits. First, fiber retains water, resulting in softer and bulkier stools that prevent digestive problems, constipation and hemorrhoids. A high-fiber diet also reduces the risk of colon cancer, perhaps by *speeding* the rate at which stool passes through the intestine and by keeping the digestive tract clean. In addition, fiber binds with certain substances that would normally result in the production of cholesterol, and eliminates these substances from the body. In this way, a high-fiber diet helps lower blood cholesterol levels, reducing the risk of heart disease. It is recommended that about 60 percent of your total daily calories come from complex carbohydrates. If much of your diet consists of healthy complex carbohydrates, you should easily fulfill the recommended daily minimum of 25 grams of fiber. http://1stholistic.com/Nutrition/hol_nutr_carbohydrates.htm --\ ----- What is insulin resistance? Insulin is a hormone produced by beta cells in the pancreas. When you eat a meal, insulin is released into the bloodstream to help the body use and store the glucose generated from food. Insulin resistance occurs when the body becomes less sensitive to the function of insulin, causing it to compensate by " producing " even more of this hormone. “You produce a lot of insulin, and over time that insulin becomes less and less effective,” says Colette Heimowitz, director of education and research at Atkins Health and Medical Information Services in New York. “The beta cells in the pancreas become desensitized from so much blood glucose and insulin, until insulin becomes ineffective. It’s like a machine that’s wearing down.” Though a small number of thin individuals have insulin resistance, the majority of sufferers are overweight or obese. “When there is a large amount of body fat present, it inhibits the insulin from working effectively and efficiently—and getting into the cells,” says Melinda Maryniuk, MEd, RD, CDE, program manager at the Joslin Diabetes Center in Boston. The carb connection During the decades when a low-fat, high carbohydrate diet was recommended, not only was there a marked increase in obesity in this country—but also an increase in the cases of Type II diabetes. This suggests that the modern American diet of highly refined carbohydrates promotes insulin resistance and obesity. “Carbohydrates, unlike fat or protein, require an insulin response,” says Heimowitz. “When you eat excessive carbohydrates, it raises the blood sugar too much. You produce a lot of insulin, and over time that insulin becomes less and less effective. But if you control your carbohydrate consumption, you control your insulin production.” Of course, not all carbohydrates are created equal. Complex carbohydrates (whole grains, vegetables, fruits, nuts, and seeds) do not cause the *excessive* insulin " reaction " that refined carbohydrates do. One reason for this may be the increased amount of fiber found in complex carbs. “Fiber forms a type of gummy mass that is more resistant to absorption in the gut,” says Maryniuk. “Therefore, fiber slows down the " absorption " of carbohydrates so they don’t 'affect " blood sugar as quickly.” “The more refined the carbohydrate, the bigger its impact on blood sugar,” adds Heimowitz. “Whole-grain, high-fiber carbs release at a slower pace into the blood stream. When fat is present, it retards the entry time even more. The best scenario is to eat very high fiber, complex whole grains in their *original* form, not refined and processed, with some healthy fats like extra virgin olive oil or avocado or seeds and nuts.” Lower your risks How do you lower your risk of insulin resistance? The consensus is that simple lifestyle changes—weight loss and exercise—are effective. “It’s not a lot of weight that you have to lose,” says Maryniuk. “The goal is a 5 to 7 percent weight loss from your starting point. If you weigh 160 pounds, you would only have to lose 8 to 11 pounds.” A diabetes prevention study conducted by the Joslin Diabetes Center found that people who lost that percentage of body weight and exercised 150 minutes a week reduced their risk of diabetes by 58 percent. Heimowitz recommends that individuals discover their critical carbohydrate tolerance level by cutting back on carbohydrates and then reintroducing them slowly until weight loss is halted. “Only introduce the most nutrient-dense carbohydrates, like seeds and nuts, whole grains, and fruits and vegetables. Stay away from refined carbohydrates. Stay away from sugars. And make sure you have plenty of *healthy* essential fats.” Supplement support In addition, a number of supplements affect insulin response. Probably the best known is chromium, which the body is unable to produce on its own. “In the late 1950s, two German scientists discovered that chromium is needed to make insulin work effectively,” says Gary W. Evans, PhD, a former research scientist in the field of human nutrition for the US Department of Agriculture. “Insulin needs chromium. When chromium is sufficient in the body, insulin attaches to the cells and the glucose keeps moving.” Since the best food sources for chromium are liver, kidney, and brewer’s yeast, some individuals choose to take chromium supplements, depending upon their health and glucose levels. To prevent the onset of insulin resistance syndrome, 200 mcg of chromium daily should be enough. If you are dealing with a related condition (obesity, diabetes, or high blood pressure, cholesterol, or triglycerides, or if you have a family history of these conditions), try taking 400 to 800 mcg chromium daily. (Individuals with diabetes may need blood sugar monitored when taking chromium to determine the best dose.) Two or three smaller doses, divided during the day, often help the body absorb chromium effectively. Alpha lipoic acid (ALA) is another supplement important for anyone fighting insulin resistance. It helps the body burn glucose, converting it to energy. ALA can decrease glucose and insulin levels, thus reducing insulin resistance and improving insulin sensitivity. This antioxidant also protects the body from free-radical damage. To prevent insulin resistance, take 50 mg daily as part of a multivitamin supplement. If you are already insulin resistant, try 100 to 300 mg daily. Vitamin C is another antioxidant found to reduce glucose levels and normalize insulin function (1,000-2,000 mg daily in divided doses). Vitamin E also helps manage glucose and insulin, plus it reduces the risk of heart disease (400 IU daily). Along with chromium, zinc is another mineral important in glucose regulation and insulin function (30 mg daily). Magnesium improves insulin action as well as prevents hypertension (400 mg daily). In addition, a number of herbs may help regulate insulin response. Milk thistle (Silybum marianum) improves glucose control, reducing insulin resistance (take 200 mg daily). Two Ayurvedic remedies that appear promising: • Fenugreek seed (Trigonella foenum-graecum), which helps reverse insulin resistance by reducing glucose and triglycerides (take 5 to 10 mg daily in capsule form) • Gurmar (Gymnema sylvestre), which improves glucose tolerance and insulin efficiency (take 75 to 150 mg daily) “ What if It’s All Been a Big Fat Lie?” by Gary Taubes, New York Times Magazine, 7/7/02 http://www.tasteforlife.com/feature.carbs.tfl _________________ JoAnn Guest mrsjoguest DietaryTipsForHBP http://www.geocities.com/mrsjoguest The complete " Whole Body " Health line consists of the " AIM GARDEN TRIO " Ask About Health Professional Support Series: AIM Barleygreen " Wisdom of the Past, Food of the Future " http://www.geocities.com/mrsjoguest/AIM.html PLEASE READ THIS IMPORTANT DISCLAIMER We have made every effort to ensure that the information included in these pages is accurate. However, we make no guarantees nor can we assume any responsibility for the accuracy, completeness, or usefulness of any information, product, or process discussed. Small Business $15K Web Design Giveaway - Enter today Quote Link to comment Share on other sites More sharing options...
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