KILLER CARBs 2 High Carb Diet = Heart Attack, Diabetes,Cholesterol, High-carb, low-fat diets are keeping us fat and sick Gary Taubes Carbohydrate (particularly refined carbohydrate) causes obesity by elevating insulin, thereby causing increased fat storage in fat cells. Gary Taubes Macronutrients and Obesity US -MMWR, Morbidity and Mortality Weekly Report, February 6, 2004 / Vol. 53 / No. 4 -Lee S Gross et al, American Journal of Clinical Nutrition, Vol. 79, No. 5, , May 2004, Increased consumption of refined carbohydrates and the epidemic of type 2 diabetes in the United States: an ecologic assessment More refined carbohydrates and less saturated fat Total calories increasing WHAT ARE CARBS? SIMPLE CARBOHYDRATES The body processes simple carbs quickly. These carbs such as table sugar, the added sugars in processed foods, and the sugars found in fruits and milk make your blood sugar rise and fall rapidly. EXAMPLES table sugar, products with white flour, honey, milk, yoghurt, candy, chocolate, fruit, fruit juice, cake, jam, biscuits, molasses, soda and packaged cereals COMPLEX CARBOHYDRATES These sugars are mostly rich in fiber, vitamins and minerals. Due to their complexity, they take a little longer to digest, and they don't raise the sugar levels in the blood as quickly as simple carbohydrates EXAMPLES vegetables, whole-meal bread and cereals spinach, yams, broccoli, beans, zucchini, lentils, skimmed milk, whole grains and many other leguminous plants and vegetables. ` ..\Desktop\Is sugar toxic - YouTube.flv Public Enemies The Bad processed starchy carbohydrates FLOUR Anything made with white flour Processed starch has had the valuable nutrients removed, and the body has to produce more and more insulin in order to process it. Increased insulin production in the body leads directly to weight gain and elevated triglyceride levels...which can lead to heart disease and Make You FAT. The Ugly Worst than flour Wreaks havoc on the body and insulin levels. Sugar and HFCS SUGAR We consume about 22 teaspoons of added sugars every day. Thats 350 calories without any nutritional value and well beyond health expert recommendations of no more than 100 calories a day (6 teaspoons) for women or 150 calories (9 teaspoons) for men. High intake of added sugars is associated with several serious health conditions now affecting Americans in record numbers: obesity, type 2 diabetes, heart disease, cancer and tooth decay. The worst offenders are carbonated soft drinks the most popular beverages and other thirst quenchers like sports drinks and sugar-added fruit juices. A single 12-ounce can of regular soda (150 calories on average) exceeds the added sugar recommendation, and Americans average at least two cans every day. Added sugars also turn up in foods that do not necessarily taste sweet. Canned soups, salad dressing, spaghetti sauce and plain yogurt all contain added sugars. If you use pre-prepared or ready-made foods, start reading food labels. You may be surprised at how difficult it is to eliminate sugar; it is added to many processed or pre-prepared foods. 82 grams The nutritional void that is sugar has many names such as: brown sugar, beet sugar, cane sugar, granulated sugar, corn sugar,, maple sugar, molasses, raw sugar, sorghum, turbinado sugar, and well as high-fructose corn syrup, maltose, galactose, lactose, sucrose, fructose. SUGAR ---OSE High Fructose Corn Syrup In the study of long-term consumption, rats that were allowed access to High Fructose Corn syrup, in addition to their rat food, not only gained 48% more weight, but also developed higher triglyceride levels and more abdominal fat. High Fructose Corn Syrup Drinks sodas, bottled/canned juices. Condiments ketchup, barbecue sauce, salad dressings, honey Dijon mustard, etc. Cereals "Sweet" cereals are particularly known to contain HFCS. Candy/Cookies Enough said! Commercial Baked Goods Bread, muffins, bagels and pastries all fall under this category. HFCS is also known to extend the shelf life of baked goods. Frozen Desserts popsicles, frozen pies, etc. Fruit Flavored Yogurt Bottled, Canned, or Jarred Foods syrup, some canned fruit (not in 100% juice), jelly, cranberry sauce, 39 pounds of sugar What are the Good Carbs? Benefits Weight loss Improved triglycerides Reduced blood glucose for diabetics and pre-diabetics Increased HDL (good) cholesterol Improved insulin sensitivity Decreased blood pressure Lower blood insulin level Less muscle mass lost Increased energy Improvement in skin appearance Cravings for sweets gone or much less Better mental concentration; no brain fog Improved mood; emotions more even Compulsive or emotional eating gone Improved dental hygiene (less dental plaque; improved gum health) Improvement in joint or muscle pain grams/day Steady, Insidious Weight Gain Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. Irresponsibly recommended by the USDA and other diet authorities can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years grams/day Maintenance Range This range based on body weight and activity level. When combined with exercise, allows for genetically optimal fat burning and muscle development. Example of enjoying abundant vegetables and fruits and avoiding grains and sugars grams/day Effortless Weight Loss Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the range grams/day Ketosis and Accelerated Fat Burning Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed. Tufts University Ave American Carbohydrates 50150g Sugar men 35 g Calories women 1400 Calories men Recommended Sugar women 20 g *estimates only Which Is Healthier? Chicken McNugget Filet of Fish ? ? Or Chicken McNugget Filet of Fish 16g38g Or Big Mac Bacon Ranch Salad w/ dressing Or Big Mac Bacon Ranch Salad w/ dressing 20g 95g Or Pop Quiz How many grams of carbs not to exceed PER MEAL ? Answer 3 meals/day= 50 grams/meal *estimate Top sirloin Chicken Leg 0 g Carbs Top sirloin Chicken wing Top sirloin Chicken Leg 81 g Carbs Tostada SaladChopped Salad 83g27g Banana Dk Choc Truffles 31c c 16 c 17 sugars13 sugars BananaChoc Truffles 31 carb 17sugars 16 carb 13 sugars BananaChoc Truffles Mc Muffin HotCakes Or Mc Muffin HotCakes 30g60g Or 34g sugar ? Or ? Dunkin DonutsKashi Go Wake up WrapLean Cereal Or 14g carb 1g sugar 36g carb 13g sugar Fish Tacos with Salsa Chicken Dressing Enchiladas 39 g Carbs Fish Tacos with Salsa Chicken Dressing Enchiladas 83 g Carbs Pop Quiz How many grams of SUGAR Not to exceed per day, m/w? Answer Men=150 cal 37 grams, 9 teaspoons Women=100 cal 22 grams, 6 teaspoons 25 G SUGAR 45 G SUGAR Edys French Healthy Choice Silk Ice Cream Light Sesame Chicken 23g sugar 15g sugar Carbohydrates to Avoid Avoid all foods containing refined (processed) carbohydrates. These are such things as breads, pastas, rolls, muffins, flour, crumpets, pastries, bagels, buns, pretzels, doughnuts, cookies, biscuits, cakes, tacos, corn chips, wraps, most Mexican food, pizza, croissants, white (polished) rice, wheat, corn, soft drinks, sodas, sugary drinks, foods containing corn syrup, candy/toffee/sweets, potato chips, batter, breadcrumbs, pastry, pastries, desserts, jams, jelly, jello, dumplings, pasty/pastie, pies, batter, breadcrumbs, store bought cooked meats/cold cuts if they have added sugars and additives), sausages/hot dog frankfurters if they contain carbohydrate fillers, additives or sugar, all sugars, all products containing sugar, granola bars, breakfast bars, and most cereals. Recommended Carbs & Prot The best low carb foods from plants are non-starchy vegetables Especially important are the leafy green vegetables Foods from animals: Eggs (but not more than 1 yolk daily) and egg whites. Fresh fish two to five times weeklyespecially wild caught salmon, Alaskan halibut, orange roughy, sardines, anchovies, Chilean sea bass, trout, and mackerel. Shellfish (such as shrimp, crab, clams, oysters, and lobster) is fine about once a week (although shellfish are common allergens and may also accumulate toxins). Lean red meat (such as grass-fed buffalo) or wild game (such as deer, elk, or rabbit) once or twice weekly. Grass-fed beef that hasn't been treated with hormones or antibiotics. Wild game birds (such as duck, goose, pheasant, and quail) once or twice weekly. Domestic poultry is acceptable if it has been range-fed and not treated with hormones or antibiotics. *Alcohol : wine (especially red) If you drink alcohol, no more than one drink daily if you are female or two drinks daily if you are male. Only unsweetened alcoholic beverages should be consumed. ***Top 3 Ingredients to Avoid*** these five ingredients should be banned from your diet forever 1. Sugar - Save it for your special treats only a few times each week. 2. High fructose corn syrup 3. Enriched Flour, Bleached flour Look for the amount of "total carbohydrate" grams on your food label. But "sugars" won't tell the whole story. These include the natural sugars found in fruit and milk products as well as added sugars. Added Sugars Added sugars are carbohydrates, but they provide no nutrients. They sweeten and often preserve processed foods. Soft drinks, cookies, and cake have added sugars. But so can yogurt and cereal. Read ingredient labels and think twice about eating foods that list sugar as the first ingredient. Examples of Good Fats Fish and fish oils - polyunsaturated, best source of Omega 3's - tuna, salmon, cod Flaxseed oil - some Omega 3, good Omega 6 Olive Oil - monounsaturated fat Avocados - monounsaturated fat Nuts - mono, poly, and Omega 6s best are walnuts and almonds The body digests protein slowly, so it keeps you full longer than quickly digested carbohydrate. Choose protein- rich foods that are low in fat. These include poultry, fish, and lean cuts of beef, veal, and pork. If you're not sure which cuts of meat are lean, look for the words "loin" or "round," such as pork tenderloin or eye of round beef. Eat Protein at Every Meal Thank You! videos\funny diet - Yahoo! Video Search.flvvideos\funny diet - Yahoo! Video Search.flv videos\How carbohydrates lead to obesity - YouTube.flvvideos\How carbohydrates lead to obesity - YouTube.flv Lose the wheat, lose the weight Surprise! It's the candy bar! It has a glycemic index (the measure of how much a food boosts your blood sugar and appetite) of 41. Compare that to a ranking of 72 for wheat bread. The higher the GI, the faster the food is digested and the faster you feel hungry again. No WONDER we've all had so much trouble losing weight! Simple Carbs Simple carbs contain only one or two sugars, so the body processes simple carbs quickly. These carbs such as table sugar, the added sugars in processed foods, and the sugars found in fruits and milk make your blood sugar rise and fall rapidly. If you are insulin resistant (and many people are insulin resistant without knowing it), it will seriously affect your ability to lose weight if you include foods high in carbohydrates (like the ones shown) in your weight loss diet In other words, you will be attempting to lose weight but there will be little to see for your efforts. If this seems to be your situation, you should be counting carbs. You need a low carbohydrate diet and you need to eliminate, or strictly limit, your intake of processed (refined) carbohydrates. What is the glycemic index? The glycemic index (GI) is a number given to carbohydrate containing foods which ranks them on a scale from 1 to 100 according to their effect on blood sugar levels compared to the standard of pure sugar (glucose), which has the greatest effect on blood sugar = a GI of 100. Carbohydrate containing foods, which include grains, starchy vegetables, fruit and dairy products are placed into one of 3 GI categories: Low, Moderate and High Low GI foods have a score of less than or equal to 55. These foods produce only small fluctuations in blood sugar and insulin levels, which assist to keep energy levels balanced and decrease hunger by keeping you feeling full for longer. Consuming a daily diet made up of a significant amount of low GI foods has the potential to help reduce the risk of heart disease and diabetes, along with improved blood cholesterol levels and weight management. Moderate GI foods have a score of 56 to 69 High GI foods have a score of 70 and above. In the daily diet high GI foods should be consumed in moderation, but while training and racing high GI foods are the focus. How do I know which foods are low GI for my daily diet and high GI for training and recovery? Vegetables: Low GI = non-starchy vegetables, legumes, peas and beans. High GI = starchy vegetables: sweet corn, potato, sweet potato, taro & yams. Fruits: Low GI = Temperate climate fruits: apples, pears, citrus (oranges, grapefruit) and stone fruits (peaches, plums, apricots). High GI = Tropical fruits: pineapple, paw paw, papaya, rock melon and watermelon Grains: Low GI = buckwheat, quinoa, brown & basmati rice Breads: Low = those made from chickpea (besan) or legume based flours and those made with buckwheat, rice bran and psyllium husks. Also sour dough breads and those made with stone ground flour. High GI = most others: white, wholemeal, and corn products (tortillas) Cereals: Low GI = wholegrain, high fiber, low sugar cereals. Look for cereals that are based on oats, barley and bran. High GI = puffed cereals, and those low in fiber and high in sugar Pasta: Best for low GI = buckwheat (soba) noodles, cellophane noodles (lungkow bean thread) and green bean vermicelli (mung bean flour noodles). Low to Moderate GI = most other spaghetti and pastas High GI grains: millet, crackers, biscuits, rolls, most breads and cakes, and snack foods such as corn and potato chips, rice cakes, corn thins and rice crackers. Also Low GI = Nuts (healthy fats) and Low fat diary products Note: Consuming low GI foods is a healthy way of eating, however; this does not mean that you have to cut out all moderate to high GI foods from your daily diet. All of the various fruits and vegetables have different nutrients and health benefitting compounds, so it is important to consume a wide variety of foods from each food group every day. For athletics concentrating on consuming low GI foods during the daily routine plus pre-training/racing meals, and then focusing on high GI foods during training/racing and in recovery is the key to using GI for enhanced performance. I've yet to meet a person who doesn't occasionally crave something sweetice cream, cookies, candy. We think to ourselves: "One brownie won't kill us. It's harmless." And that's trueone brownie is harmless. But it accounts for only a fraction of the sugar you'll eat in a day. According to the American Heart Association, Americans down about 22 teaspoons of the sweet stuff every day. (Imagine choking that down all at one time.) And most of that comes from less-than-obvious sources. Manufacturers today put sugar in everything from the bread in your pantry to the turkey on your table. That makes sweet ol' sugar the ultimate supervillainor at the very least a driving force behind heart disease and diabetes. So let's put this into perspective. If you're currently taking in more than 120,000 sugar calories each yearas is the average Americanthen you're adding 35 pounds of sugar-induced flab to your body annually. But here's the good news: Every dark thriller has a path to salvation. General Guidelines: 80% of body composition success is determined by diet. Limit processed carb intake (hence, insulin production), and obtain sufficient protein and fat to fuel and rebuild. Protein: Average.7 1 gram per pound of lean body mass/day depending on activity levels (more at times is fine). Carbs: grams/day (or less) = accelerated fat loss grams/day = effortless weight maintenance. Heavy exercisers can increase carb intake as needed to replace glycogen stores. Fat: Enjoy freely but sensibly for balance of caloric needs and high dietary satisfaction levels. Avoid Poisonous Things: Conventional Wisdoms dietary guidelines promote fat storage, type 2 diabetes, inflammation and obesity! Eliminate: Sugary foods and beverages, grains (wheat, corn, rice, pasta, breads, cereals, etc.), legumes (soy and other beans), trans and partially hydrogenated fats, high-risk conventional meat and produce, and excess PUFAs (instead, increase omega-3 oils). Modern Adjustments: Some modern foods that Grok didnt eat can still be included in a healthy diet Moderation: Certain high glycemic fruit, coffee, high-fat dairy products, starchy tuber vegetables, and wild rice. Supplements: Multivitamin/mineral formula, probiotics, omega-3 fish oil and protein powder. Herbs, spices and extracts: Offer many health benefits and enhance enjoyment of meals. Sensible indulgences: Dark chocolate, moderate alcohol, high-fat treats. Read more: Examples of Good Protein Sources: Lean Beef Chicken Turkey Lean pork Cottage cheese (its not the work of the devil I swear) Whey protein Fish, particularly tuna, salmon, and cod Eggs, particularly egg whites (yolks in moderation) Examples of Bad fats: Baked goods (breads, cakes, cookies, crackers, pies) Margarines Fried foods (chips) Crisps Salad dressing Some breakfast cereals Controlling Insulin Insulin control is achieved through balancing the ratio of protein and carbohydrates at each meal to maintain stable blood-sugar levels for four to six hours. We agree with our colleague Dr. Barry Sears who states, "Hormonally, you are only as good as your last meal, and you will be only as good as your next meal." This means, for optimal health, you have a dietary choice to make every four to six hours. Accordingly, the following is advised. o Try to eat a Zone meal within one hour of waking. o Every time you eat, aim to balance protein, carbohydrates, and fat. o Try to eat five times a day-three meals and two light snacks. o Eat more vegetables and fruit; eat less bread, pasta, potatoes, and rice. o Eat a serving of slow-cooked oatmeal topped with seasonal fruit twice a week for fiber, gamma linolenic acid (GLA), and phytonutrients. o Always supplement your diet with fish oil and other nutraceuticals. o Use monounsaturated oils (such as olive oil) whenever possible on vegetables and salads. o Choose low-glycemic carbohydrates whenever possible. When your diet is full of empty calories and an abundance of quickly absorbed sugars, liquid calories,[i] and carbohydrates (like bread, pasta, rice, and potatoes), your cells slowly become resistant to the effects of insulin and needs more and more to do the same job of keeping your blood sugar even. Thus you develop insulin resistance. A high insulin level is the first sign of a problem. The higher your insulin levels are, the worse your insulin resistance. Your body starts to age and deteriorate. In fact, insulin resistance is the single most important phenomenon that leads to rapid and premature aging and all its resultant diseases, including heart disease, stroke, dementia, and cancer.[ii],[iii][i][ii][iii] As your insulin levels increase it leads to an appetite that is out of control, increasing weight gain around the belly, more inflammation and oxidative stress, and myriad downstream effects including high blood pressure; high cholesterol; low HDL, high triglycerides;[iv] weight gain around the middle; thickening of the blood; and increased risk of cancer, Alzheimers, and depression. These are all a result of insulin resistance and too much insulin. Elevated blood sugar is not the source of the problem.[iv] And because insulin resistance (and diabesity) are a direct outcome of diet and lifestyle, the condition is 100 percent reversible in the vast majority of cases. Most people just need to eliminate the things that are sending their biology out of balance and include whats needed to help the body rebalance itself. For most the interventions required are extremely simply and extraordinarily effective. Get smart about nutrition. Despite the media hype and the seeming confusion amongst doctors, the basics of nutrition are extremely simply. Eliminate sugar and processed carbohydrates, include whole real foods like lean protein (chicken or fish), veggies, nuts, seeds, beans and whole grains. Get the right supplements. There has recently been a frenzy of negative reports about supplements. Most of them are unfounded. Supplements are an essential part of treating diabesity. A good multivitamin, vitamin D, fish oil, and special blood sugar balancing nutrients like alpha lipoic acid, chromium polynicotinate, biotin, cinnamon, green tea catechins, and PGX (a super fiber) should also be included. Get relaxed. Stress is a major unrecognized contributor to insulin resistance and blood sugar imbalance. Push your pause button every day with deep breathing, visualization, yoga, and other relaxation techniques. Get moving. Aside from changing your diet, exercise is probably the single best medication for diabesity. Walk for at least 30 minutes every day. For some, minutes of more vigorous aerobic exercise 4-6 times a week may be necessary. Get clean and green. Environmental toxins also contribute to diabesity. Filter your water, look for green cleaning products, and avoid plastics when you can. Get personal. While the steps above will address 80 percent of the problems with diabesity, some may need to take additional steps to optimize key areas of their biology. Remember, the medicine of the future is personal medicine. Seek out your own biological imbalances and look for ways to address them. Get connected. Research is beginning to show that we get better more effectively when we get together. Invite your friends, families, and neighbors to change their diets and lifestyle along with you. Together we can all take back our health. Nutrition and Metabolism 101 Food metabolism All macronutrients are not created equal Carbohydrates are fattening and inflammatory Fats and proteins Obesity is a metabolic disease Insulin resistance Progressive condition, weight gain 1 st sign Inflammation Adipose organ toxicity Energy Storage Disease Insulin And Pancreatic Function Regulates energy and energy storage Regulates blood sugar 2 nd Insulin one of many hormones Food, especially carbs, triggers Beta cells to produce insulin Dietary carbs simple form of pure energy Primary fuel, that is optional Carbs turn on the insulin switch Dietary proteins and fats have to be processed Secondary fuels, needs energy to burn Also essential building blocks Basic physiology Insulin Receptors Normal response to insulin Cells, muscle, tissue absorb energy and nutrients Excess food energy converted to fat and stored Body fat, unlimited storage space Insulin normally will suppress appetite When food unavailable the reverse occurs Insulin, glucagon, stored energy released Dietary carbohydrate the primary trigger Either present or absent Overeating and Dietary Carbs Excess energy, especially carbs, stored as body fat Weight gain creates a larger body mass Beta cells need to produces more insulin Insulin promotes energy storage, body fat deposition Years of carbohydrate overload Insulin receptors over stimulated, strained Become resistant to insulin message Beta cells strained Loss of normal insulin response, insulin levels Paradoxical glucagon levels, alpha cells strained Vicious insulin resistance cycle Hunger an important component Vicious Insulin Resistance Cycle Hunger And Appetite Insulin resistance makes us hungry Fat cells literally starve lean body tissues Hunger and diminished energy Hypothalamus, Central hunger centers, brain Fluctuating blood sugar and insulin stimulate appetite IR directly and or indirectly through other hormones Pathologic response worsens appetite Eventual loss of central signals Only peripheral signals: swollen stomach Blame metabolism not behavior for obesity! Inflammation and Dietary Carbs Adipose tissue and fat cell toxicity Releases toxic substances as we gain weight Toxic to pancreas, insulin receptors and others Free fatty acids, FFAs Lipid and cholesterol oxidation Inflammatory protein signals: Hormones, cytokines Fuels insulin resistance and inflammation Obesity a disease of energy overload Energy Storage Disease inflammation causing diseases of modern society Atherosclerosis, Heart attack, stroke, diabetes, etc Dietary carbs trigger inflammation not dietary fats Nutritional Counseling Carbohydrate content of food, glycemic Index Measurement of a foods ability to rapidly raise blood sugar Glycemic Index high Avoid high glycemic foods, processed foods Sources: Sugars, grains (corn, wheat, rice), starchy veggies, soy Examples: Hidden sugars, HFCS, corn, bread, pasta, rice, toast, cereal, bagels, potatoes and milk (high glycemic dairy) Refined and processed, predigested Eat low glycemic foods, real foods Examples: Beef, chicken, fish, pork, cheese, cream, fibrous vegetables, fibrous fruits, nuts, beans? and eggs Whole, nutrient dense foods, not processed Nutritional Counseling Dietary fat and cholesterol Low Glycemic, not fattening and not inflammatory Animal protein is surrounded by fat and is healthy Natural healthy fats: Saturated, mono, fish oil, vits A,D,E,K Animal fat, butter, coconut oil, olive oil, avocado Nutrient dense, promotes satiety Avoid poly-unsaturated, vegetable oils, margarine / trans fats Manufactured, unstable, rancid, unhealthy omega-6s Avoid eating: Carbs and fats together, killer combination Carbohydrate gram counting and Glycemic Load < 40, 40-80, gms/day of carbs, GL=GI/100xcarbs Low Glycemic, nutrient dense foods control appetite Quantity, calories and portions are controlled