Guest guest Posted July 3, 2005 Report Share Posted July 3, 2005 Processed Foods & Weight-Loss JoAnn Guest Jul 02, 2005 19:28 PDT Q. Looking to loose a few lb's. Yes, I know diet and excercise are best, but I need a boost or jump start. Anyone know of a safe and effective product to accompish this? Hello & Welcome to our Great Forum! When the highly processed empty carbs, refined oils and processed sugars are eliminated from the diet, these weight issues do not plague us. I always advise including more organic fruits and veggies in the menu and eliminating any refined processed carbs that you have been eating in the meantime. The raw organic residue-free varieties of course are preferable, although if organic is not an option in your area, the other veggies may provide many of the same effects. However if you have ver many existing health issues, please be advised that organic helps resolve these problems more easily since they do not contain as many of the harmful free radicals (environmental toxins such as dioxins, etc) which eventually wind up in the arteries and liver and wreak havoc on our immune system. Residues in non-organic foods also contain free radicals which tend to pose even more problems! Juicing is another great weight loss aid! The juicing forum includes an array of recipes beneficial for certain specific diseases along with a comprehensive list of all the benefits. You might try including more fiber (cellulose) in your diet with organic veggies, and organic whole grains such as oats, oat bran, bulgur and rice bran. It is amazing how rapidly fiber works to eliminate all that excessive baggage you're carrying around. It certainly speeds up the process! There is literally no fiber at all in the processed refined foods that are so prevalent on our store shelves and this is one of the reasons so many of us have or have had a major problem with obesity. Although I can see that you're expecting a single response to your question, there is no quick pat answer. I think you'll find that the obesity epidemic cannot be solved with a single supplement or even a combination of supplements. Certainly there are many herbs that are beneficial for weightloss. There is information posted regarding weight-loss herbs on the and other forums. There are many of them other than Ephedra which provide many of these same benefits! Our food supply is becoming so perverted that it is becoming extremely difficult for our bodies to derive any nutrients from common foods. In addition the " residues " lessen the value of our nutrient dense foods (and it is doubtful that there is even anything there in the beginning). Selenium is a good example of this. There are foods in our supermarkets which are very high in selenium, but then again this depends on the soils in which they were raised. Our mineral rich soils are sorely depleted. Fiber is sorely lacking in the standard american diet (SAD). The average person's fiber intake does not measure up to their needs. On the typical asian diet you would ingest 45 or more grams of fiber on a daily basis. In contrast the average american only gets 10 or 15 grams from their diet. The " processing " of foods removes much of the remaining fiber content, making it difficult to meet our quotas. It has been speculated that this is one of the reasons the Asian cultures have a significantly lower overall cancer rate than western cultures experience. In order to facilitate weightloss, substitute raw honey or other " natural " sweetener for refined sugars. (Of course, stevia provides the most weightloss benefit...note: visit our sugar/sugar substitute forums for more info) www.alternative-medicine-message-boards.info Extra virgin olive oil is a good substitute for the more refined oils. Refined fats and oils just add to any pre-existing problems. There also needs to be more omega-3s added to your menu in the form of alaskan salmon and waterpacked sardines... these foods are especially rich in omega 3s and it is an excess of omega 6s in processed, refined foods that are behind the obesity epidemic. When refined foods are completely eliminated from our diets, many of our weight problems cease to exist. This is due in part to the elimination of hydrogenated oils and processed dairy. Adding garlic, ginger root, cayenne are extremely beneficial. You will discover that they are just a few of the natural foods which tend to " speed up " your metabolism. There is no supplement which will ever begin to provide even a fraction of the benefits derived from raw organic whole natural foods...nutrient dense fiber, vitamins and minerals and essential enzymes as important co-factors. When all the missing pieces are in place, weightloss beomes a " piece of cake " (no pun intended)!~ Best Regards, JoAnn ====================================================================Post subject: Carbs, Fiber and Weight Loss --- White Flour has had all the good substances (bran and germ) removed during 'processing'. After this it is " bleached " , with a bleaching agent very similar to *Clorox*. Finally, some coal-tar-derived (carcinogenic) vitamins are added, and it is sold to the unsuspecting public as an " enriched " , " fortified " food. 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 digestive 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 the glucose (sugars)in food enter 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 play an important role in 'metabolism'. Substantial amounts of fiber can be found in foods such as: Organic whole grains unprocessed cooked dried Beans organic Fruits organic Vegetables Raw organic Nuts and Seeds Nice To Know: There are two main " types " of fiber, although apparently they have different " effects " on the body: Insoluble fiber is made up of plant cell walls, and cannot be dissolved in water. It also has an essential *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. Only plants produce fiber. No matter how chewy or " tough " animal products may be, they do not contain *fiber* - not even the bones or eggshells. 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 " non-entity " - 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 major causes of death - heart disease, diabetes and cancer. 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 - Carbohydrates " constitute " the " main source of energy " for all " bodily functions " . 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. Some good examples are butter, margarine, sour cream, mayonnaise, gravies and cream sauce. 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 on the planet. It is typically low in fat, includes plenty of fruits and vegetables, pasta,legumes (dried peas and beans), and whole grain organic breads, plus small amounts of poultry and fish. Mediterranean countries such as Italy have " lower overall " rates of obesity and heart disease than the U.S. population. http://www.ilovepasta.org/diet_matters.html --- Post subject: Fiber Foods & Weight Control Fiber: Soluble or Insoluble? Cellulose, roughage, bulk, fiber-No matter what you wish to call it, this " wonder substance " accomplishes marvels in scrubbing away the 'fatty' *deposits* in your cells. This 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 all-natural as well! Although fiber is often called roughage, although it is not 'rough' on your system. Instead, it has more of 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 pure spring water every day). Fiber 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 finishes " cleansing " your cells, it’s completely 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 additional fat *buildup* within 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 helps 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 —-- this is the cholesterol that typically " clogs " arteries and may lead to increased risk of heart attack. 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 helps 'reduce' 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 excessive residue content. Greenpeace has compiled some useful information regarding 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,Quinoa, Amaranth and Millet are good substitutes. Eat more unprocessed legumes— black beans and peas (split peas) are a good concentrated source of fiber. For maximum health benefits, cook your own beans using 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, steam them only enough to make them palatable. Vegetables that are chewy or crunchy when raw or slightly cooked are much higher 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, cranberries and blackberries are the best. Other high-fiber foods in this category are eggplant, asparagus, broccoli, raw celery and cauliflower. 5. Pod vegetables and legumes. You’ll get a good supply of bulk from such foods as green beans, split peas, dried beans, chickpeas, black eyed peas, 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. When cooking unprocessed beans, in order to cut cooking time in half add no additional salt while cooking ( " sea salt " is more desirable). Rinse beans in tap water two or three times, drain, then add your pure spring water for soaking. Soak for an hour or two, after which you may add some " Herbamare " or " Trocomare " for extra flavor. Cook over low heat until your beans are soft soft and tender. 6. Seeds and nuts. This category includes both shelled and unshelled varieties. AVOID varieties with added soybean,canola, peanut or cottonseed oil, also any products containing refined/processed salt and sodium. Soybean, canola, peanut and cottonseed oils are genetically engineered at the moment which means they contain harmful " foreign " genes! ==================================================================== Some additional ways to increase Fiber: Instead of: Try: White bread - Sprouted grain Ezekiel breads - http://www.food-for-life.com White rice - Organic Brown rice Refined Sugar - Liquid Stevia,Agave Nectar, Brown Rice Syrup, Barley Malt syrup, organic Blackstrap Molasses Traditional Dairy - non-gmo Soymilk, Almond or Rice milk http://www.edenfoods.com Mashed potatoes - Organic Baked potatoes French fries - Organic potatoe slices drizzled with extra virgin olive oil, baked in a traditional oven on moderate settings (350 degrees). Orange juice - Whole orange including pulp Bread crumbs - Oat bran/Rice bran, wheat germ Pasta - Organic wholegrain or Rice pasta Processed refined oils -Extra-virgin Olive oil/Sesame Oil Processed Dip - Hummus/homemade guacamole Ice Cream - Plain Organic Yogurt topped with fresh organic fruit www.stonyfield.com Beef - Laura's Lean Beef,Free-range Lamb http://www.laurasleanbeef.com Chicken -Hormone/Antibiotic free, Free-range Chicken Eggs - Organic Hormone/antibiotic free eggs http://www.horizonorganic.com Buns- Organic Pita (Bible Breads) www.food-for-life.com Alcohol -Unsweetened Red Wine/unprocessed grape juice Snacks - Organic Salsa & blue corn tacos Homemade organic Guacamole (avocado dip) Lunchmeat -Sardines in water/grilled fresh Tuna Butter/Margarines - Organic Butter, Soy Garden spreads www.horizonorganic.com Spectrum spread www.spectrumnaturals.com Morton's Refined Salt - Celtic Sea Salt Ketchup - Westbrae organic mustard Coffee/capuccino - barley coffee substitutes www.teecino.com Tea - Alvita Herbal teas, Green tea Eliminate sugar-free products and " refined " sugar. Sugar-free products are recommended by the AMA as a feasible alternative, however recent studies have proven that aspartame may pose a problem in those with moderate/severe diabetic tendencies. In addition Aspartame 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 " complex 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 organic 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 whole 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. . 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 typically loaded with sugar and sodium. 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. ry 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 to avoid the following ingredients: Fructose Dextrose Sucrose Mannitol Sorbitol Maltose Xylitol White, brown sugar Commercial sugars such as Equal/NutraSweet Aspartame High fructose Corn syrup Corn syrups Sorbitol, Xylitol, Mannitol and Maltose Health Considerations Because of the sugar alcohols present in these chemical structures (Polyols) they are generally not a good fit for those who are yeast intolerant (i.e. Candida Albicans and yeast intolerant/infections) ===================================================================== Post subject: Effects of Sugar Alcohol on Overall Nutrition --- Technically speaking, sugar alcohols are " linear " poly-alcohols, as opposed to table sugar (and other sugars) which are " cyclic " poly-alcohols. The " structure " of the sugar molecules probably means next to nothing to most people, but the bottom line is that the form of the molecules *interferes* with the " ability " of the body's " enzymes " to oxidize or " burn " the molecule. The poor " absorption " of sugar alcohol in the small intestine, while potentially a " boon " for dieting, can also be a " problem " . This means that these sugar alcohols can " lead " to a very unhealthy digestive system. The presence of sugar alcohols in a meal has been shown to result in the *malabsorption* of other nutrients, such as fat and carbohydrate, in addition to the malabsorption of the sugar alcohol itself. " ------------------------------- Maltitol is produced by the catalytic **hydrogenation** of a special high maltose corn syrup that transforms the maltose to the sugar alcohol maltitol. --- Mannitol Health Considerations- Because of the sugar alcohols present in the chemical structure it is generally not a good fit for those who are yeast intolerant (i.e. Candida Albicans and yeast intolerant/infections) Particular care is recommended for children under 5 years old and for people with *metabolic* disorders. -- Information provided in part by Calorie Control Council98 -- www.diabetes.ca/Files/SugarAlcohols--Wolever--CJDDecember2002.pdf -- Maltitol is in a class of alternative sweeteners known as " polyols " which includes sorbitol, xylitol, and mannitol. Also refered to as sugar alcohol, part of polyols' chemical structure resembles sugar and part is similar to alcohols. Scientists use the terms polyhydric alcohols and polyalcohols. Maltitol is produced by the catalytic *hydrogenation* of a special high maltose corn syrup that " transforms " the maltose to the sugar alcohol maltitol. Maltitol powders or syrups range from 50 to 89% in maltitol purity. Maltitol has no aftertaste like some of the other polyols. Like other polyols, maltitol is slowly absorbed by the system. Maltitol is not a mono- or di-saccharide like common sugar and has different physical properties than those of sugars. The sweetness level of maltitol is about 90% that of sugar. Maltitol provides 3.0 calories per gram compared to approximately 4.0 calories per gram for sugar. --- Sorbitol, Xylitol, and Maltose Health Considerations Because of the sugar alcohols present in these chemical structures (Polyols) they are generally not a good fit for those who are yeast intolerant (i.e. Candida Albicans and yeast intolerant/infections) --- 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 source of " fuel " for all of our 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 such as 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, organic 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 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 mrsjo- DietaryTi- www.geocities.com/mrsjoguest/Genes AIM Barleygreen " Wisdom of the Past, Food of the Future " http://www.geocities.com/mrsjoguest/Diets.html Make your home page Quote Link to comment Share on other sites More sharing options...
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