Chemical Basis for a Vegan Diet - Diet and Glucose Levels

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Chemical Basis for a Vegan Diet -Diet and Glucose Levels

 

The body needs a constant supply of glucose, not only because it is an important

energy source, but because certain tissues such as the brain and nerves cannot

function without it.

 

For this reason glucose levels are precisely controlled by the two hormones

glucagon and insulin.

 

Insulin is produced by the islets of Langerhans of the pancreas and its function

is to lower blood glucose levels by stimulating the conversion of glucose to a

storable form of energy such as fat.

 

The hormone glucagon has the opposite effect and increases the glucose levels.

The ailment diabetes mellitus results from a lack of insulin production, whereas

excessive insulin production results in hypoglycaemia or low blood sugar.

 

Rapid uptake of glucose can be brought about by a refined food diet and can lead

to hypoglycaemia or, in the case of the diabetic, it can be brought about as a

result of an insulin injection.

 

Monosaccharides such as glucose, fructose and galactose require no digestion and

are absorbed as is.

 

Disaccharides, such as sucrose, are rapidly converted by the glycosidases in the

intestine.

 

It is easy to flood the system with glucose if refined foods are consumed.

 

The subsequent glucose surge will lead to extensive insulin production and

because the glucose will then be converted to fat and glycogen, the blood sugar

levels will be lowered more than normal, thus leading to hypoglycaemia.

 

Hypoglycaemia initiates a series of bodily responses and the reduced glucose

levels are recognized by the brain, which in turn triggers a response by the

sympathetic nervous system.

 

Adrenalin and other hormones are then released to counteract the fall in glucose

levels, and this manifests itself in numerous symptoms of which only a few will

be discussed here.

 

Symptoms of Hypoglycaemia

 

These symptoms can be divided into two categories, namely: autonomic activation

and neuroglycopenic symptoms as summarized in table 2.1.

 

 

Table 2.1 Symptoms associated with hypoglycaemia. (From reference 1)

Many of these symptoms can manifest themselves at night or early in the morning,

in view of the abstinence from food during this time, and therefore insomnia,

fear and even hallucinations can be additional symptoms.

The normal range of blood glucose levels should be 80-120 mg/100ml in the

morning before a good meal.

After a meal, the blood sugar level will rise but should drop to this range

within a few hours.

Unfortunately modern lifestyles can have a detrimental effect on the maintenance

of normal blood sugar levels, and refined foods and certain stimulants are some

of the main culprits.

Refined foods are used extensively in the food industry, and many processed

foods as well as the myriad of sweets, cookies and soft drinks on the market

contain large amounts of hidden sugars, mostly in the form of sucrose.

When these foods are consumed, most of the sucrose will rapidly be converted to

glucose and fructose, thus causing a glucose surge.

Some of the sucrose will even enter the bloodstream unaltered and will be

treated as a foreign substance as there are no enzymes to break it down outside

the intestinal tract.

Caffeine

Caffeine, which is found in tea, coffee and many soft drinks, as well as

theobromine that is found in cocoa and cocoa products such as chocolates, also

induce hypoglycaemia as they stimulate the conversion of stored glycogen to

glucose which in turn leads to insulin release and subsequent hypoglycaemia.

Soft Drinks

Table 2.2 The composition of selected sweet foods, drinks and sweeteners. The

figures are for 100g portions. (Adapted from reference 3)

The modern trend to drink large amounts of soft drinks can prove particularly

hazardous, as these contain very high levels of sugars.

Although soft drink firms add only sucrose to their drinks, these beverages also

contain large amounts of glucose and fructose. This anomaly is brought about by

the high acidity of these drinks, which encourages acid hydrolysis of sucrose.

As both glucose and fructose are less sweet than sucrose, the companies

compensate for this by adding more sucrose, and an average carbonated beverage

can contain as much as 136 g/l of sugar[ii], which is more than ten teaspoons of

sugar per 340 ml per can.

Avoidance of high sugar drinks, caffeine and theobromine together with the

consumption of whole foods such as unrefined grains, legumes, fruits and

vegetables will prevent hypoglycaemia.

The presence of soluble fibre in th4ese foods ensures a slow release of simple

sugars over a period of time, thus preventing the glucose surge associated with

refined foods.

Surge releases of insulin will also be avoided and in addition the whole foods

come prepacked with the essential vitamins (particularly the B-group) and

minerals required for their effective metabolism.

People suffering from hypoglycaemia should also include more of the high-energy

whole foods, such as unrefined grains and legumes in their diet, because oats

and bean products contain high levels of soluble fibres which offer protection

against hypoglycaemia.

It is not necessary to give up one’s sweet tooth, but one should encourage the

use of naturally sweet foods, such as dates and raisins as sweeteners, and avoid

large amounts of refined sweeteners which consist largely of empty calories.

In table 2.2 the chemicals composition of some of the most common sweeteners, as

well as foods with added sugar, is presented.

It is noteworthy that none of these sweet foods contain any appreciable amounts

of fibre, and they are also vitamin poor.

If these items are to be used, they should be used sparingly and preferably in

conjunction with foods rich in soluble fibres such as fruits, grains and

legumes.

It should also be noted that molasses, honey and jams do at least contain some

vitamins and minerals, whereas the refined products do not.

In most countries in the Western world the consumption of sugar is somewhat

above 100g/person/day or more than 15% of the daily caloric intake.[iii]

Obviously, this is far too high, and in view of the problems associated with

such a high sugar intake there has been a move away from sucrose in certain

health circles, and consumption of fructose is recommended in the place of

sucrose.

Fructose

Fructose is often considered to be the perfect substitute for sucrose as it is

natural fruit sugar. Pure fructose is, however, also a refined sugar and can

cause similar conditions as sucrose.

Fructose consumption does not lead to as high postprandial glucose surges as

does the consumption of sucrose, and so it does seem to have some advantages

over the consumption of sucrose.

It does, however, lead to increases in LDL cholesterol levels, and some

researchers have also found that it will increase the levels of triglycerides.

[iv] Fructose loads will also induce hypoglycaemia because fructose facilitates

the formation of glycogen.[v]

These facts once again underline the principle that refined foods, in whatever

form, are not the most wholesome of foods and should be used in moderation.

It is therefore advisable to cultivate the habit of substituting whole-food

sweeteners for refined sweeteners wherever possible.

The above has been excerpted from the book Diet and Health by Professor Walter

J. Veith available through our webstore.

--

References:

Patrick, A.W., Bodger, C.W., Tieszen, K.L., White, M.C., Williams, G. 1991.

Human insulin awareness of acute hypoglycaemic symptoms in insulin-dependent

diabetes. Lancet 338:528-532.

[ii] Van der Horst, G., Wesso, I., Burger, A.P., Dietrich, D.L.L. Grobler, S.R.

1984. Chemical analysis of cooldrinks and pure fruit juices – some clinical

implications. S.Afr.Med.J. 66:755-758

[iii] NRIND. 1986. Food composition tables. 2nd ed. South African Medical

Research Council

[iv] Hallfrish, J., Reiser, S. Prather, E.S. 1983. Blood lipid distribution of

hyperinsulinemic men consuming three levels of fructose.

Am.J.Clin.Nutr.37:740-8.

Swanson, J.E. Laine, D. Thomas, W., Bantle, J.P. 1992. Metabolic effects of

dietary fructose in healthy subjects. Am.J.Clin.Nutr.55:851-6

[v] Sestoft, L. 1983. Fructose and health. Nutrition Update 1:39-54.

Page updated 10/17/2003

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