1. Tame Your BLOOD SUGAR Forever! Aaron Hsieh 2009.11.6

2. Something you should know 3. Keep healthy

exercise(yes)

avoid smoking(yes)

lose weight(67kg, 4kg gap)

healthier diet

- low GI / carbohydrates food(no idea)

*** high in fruits and vegetables (yes)

*** wholegrains (yes)

*** eat protein every meal (no idea)

- calorie control(never, 1535C limit per day)

- unsaturated fats(avoid saturated fats) (yes)

- acidic food / seasoning (flavoring)(yes)

4. digestive systemInsulinproduced by the pancreas isa key regulator of the body's metabolism . It works in the following way: (1)During and immediately after a meal the process of digestionbreaks down carbohydrates intoglucoseandproteins into amino acids . (2)Right after the meal, glucose and amino acids are absorbed directly into thebloodstream , andblood glucose levelsrise sharply. (3)The rise in blood glucose levels signals important cells in the pancreas , called beta cells ,to secrete insulin , which pours into the bloodstream. Within10 minutes after a meal , insulin rises to its peak level. (4)Insulin enables glucose and amino acids toenter cells in the body , particularlymuscle and liver cells . Here, insulin and other hormones direct whether these nutrients willbe burned for energyorstored for future use .(5)Wheninsulin levelsare high, theliverstops producing glucose and stores it in other forms until the body needs it again. (6)Asblood glucose levelsreach their peak, the pancreas reduces the production of insulin. (7)About2 to 4 hours after a meal , both blood glucose and insulin are at low levels, with insulin being slightly higher.Small intestine 5. Type 2 diabetesis the most common form of diabetes, accounting for 90% of cases. The disease mechanisms in type 2 diabetes are not wholly known, but some experts suggest that it may involve the following three stages in most patients: (1)The first stage in type 2 diabetes is the condition called insulin resistance . Although insulin can attach normally to receptors on liver and muscle cells,certain mechanisms prevent insulin from moving glucose (blood sugar) into these cellswhere it can be used.(2)Over time, the pancreas becomesunable to produce enough insulinto overcome resistance. In type 2 diabetes, the initial effect of this stage is usuallyan abnormal rise in blood sugarright after a meal. This effect is now believed to be particularlydamaging to the body . (3)Eventually, the cycle of elevated glucose further impairs and possibly destroys beta cells, thereby stopping insulin production completely and causing full-blown diabetes. 6. Like most people 7. Artery 8. The body makes all the cholesterol it needs. In other words,you do not need to add any in your diet .Dietary cholesterol comes fromanimals , such asmeat, dairy products, eggs and animal fats . Too much cholesterol can cause serious health problems. There are two main types of cholesterol.The bad cholesterol or LDL , may create serious health problems if your body has persistent high levels of LDL or total cholesterol.Thegood cholesterol is HDL . Low HDL levels may be partially improved if youexercise ,avoid smoking ,lose weightand eata healthier diet high in fruits and vegetablesandlow in simple carbohydrates . Saturated fatsraise cholesterol levels more than anything else in your diet. They include all fats frommeatandskinned poultry ,palm-kernel oil ,coconut oilandfats from dairy products . On the other hand,helpful fatsincludepeanut oil ,olive oil ,canola oil ,safflower oil ,corn oilandfish, such as tuna , salmon, trout and mackerel . What should I eat? Five or more servings per dayof fruits and vegetables, legumes (beans, peas), whole-grains (wheat bread), lean meats (avoid red meat) and poultry (chicken) without the skin. In addition, you shouldlimit milk productsanduse fat-free or low-fat milk . Your diet should include at least two servings per week of baked or grilled fish. Cooking should be done with canola, corn, olive, safflower or soybean oils. What should I limit in my diet? Fatty or red meat that is not trimmed, whole milk and ice cream, excessive amounts of butter, egg yolks or cheese, organ meats such as kidney, brain or liver, saturated oils such as coconut or palm oil and fried food. 9. The lure of sugar hits 10. Carbohydrate (Carb)

Complex carb(slow-acting (low-GI) carbs)

oat unpolished rice (brown rice) bean vegetable wheat yam (sweetpotato)

-Simple carb- (fast-acting (high-GI) carbs)

best choice fruit

11. Why Blood Glucose Matters 12.

Protein (amino acid)

8 EAA (essential amino acids) ->synthesize-> protein ->produce-> cell -> life

There are 29 kinds of amino acids, and 8 EAA of them are obtained from the following foods :

- wholegrain almond peanut soy bean wheatgrass pumpkin seeds and sesame

- dairy, cheese, bean products, yeast

- milk, meat, fish, banana

- nut, chocolate, unpolished rice, oatmeal, raisin, sunflower seeds, wholegrain bread

Carbohydrate (Carb)

- Complex carb (slow-acting (low-GI) carbs) - good

- Simple carb - bad

Fat

Bad saturated fats -> raise cholesterol

Good unsaturated fats

Energy (heat) sources from food 13. 7 Secrets to Better Blood Glucose 14. Glycaemic Index(GI)

GI is a measure of the ability of a food to raise blood sugar levels after it is eaten.

High GI foods cause health problems includingweight gain ,diabetes ,theinsulin resistance syndrome , andheart disease .

Foods with a GI of60 and beloware considered ideal.

15. 60/ 200 7700 770 378 50 328 45 71 57 ( ) 240 50 378 50 380 55 350 56 71 57 ( ) 264 58 274 59 368 60 281 61 340 64 330 65 353 65 365 65 378 65 356 68 448 68 354 70 373 70 157 75 189 77 270 80 356 84 235 85 264 91 279 93 GI GI GI 16. 20 576 29 180 30 562 22 135 30 72 42 200 33 386 43 150 46 72 42 151 30 40 30 40 83 40 88 40 113 40 125 40 140 40 177 40 97 42 293 43 44 44 51 44 45 45 45 60 45 161 45 200 45 227 45 263 45 321 45 196 46 318 46 497 48 405 49 171 51 113 52 288 55 96 56 60 17. 18 28 20 15 17 138 17 417 20 14 22 562 22 9 23 12 23 14 23 15 22 5 24 11 24 15 25 17 24 22 25 33 25 18 26 22 26 23 26 23 26 26 26 127 26 18 28 37 30 19 30 135 30 37 30 66 38 65 45 93 45 118 52 132 55 60 58 64 91 65 92 70 75 108 75 37 80 76 90 18. 25 10 276 10 368 30 297 88 93 105 384 109 387 110 47 34 39 10 16 42 43 62 25 67 25 46 26 359 30 745 30 346 33 443 39 126 52 180 65 331 82 ( ) 19. 4 12 382 22 35 39 45 46 47 126 52 212 65 69 492 70 73 432 77 380 80 155 80 261 80 344 82 388 85 387 86 433 86 235 88 557 91 27 34 29 38 30 31 38 31 46 31 43 32 54 34 53 35 54 36 60 37 60 37 40 41 42 4 64 49 50 86 61 57 301 57 51 65 80 262 82 20. Get Pucker Power 21. Sour tasting food/fruit/seasoning

Food

• Pickles vegetable, Oshinko (Japanese)

• Sourdough bread

Fruit

-Lemon, citrus fruit, cherry, starfruit, plum, grape, grapefruit, apple

Seasoning

• Vinegar

• Mustard

• Marinade

• Lactic acid

22. Thank you!