THE SUGAR DRAGON July 27, 2010

Often I get the question: what is the best type of sugar to use? The immediate answer is none! Surprising as that may seem, it is true. Most of the refined or processed sweeteners people consume are not health promoting. When processed foods that contain sugar taste so delicious, we believe it has to be good. Quite the opposite is true. I have created a table of common sweeteners and their values and then compared them to carbohydrates such as bread and potato.

 Glycemic Index is a rating of food’s influence on blood sugar and subsequently how insulin levels are elevated. The higher index number means blood sugars rise very fast.  Continuous eating of foods with a high glycemic index means blood sugars stay high as do levels of insulin.  This is the avenue for chronic inflammation and disease in the body.

 Sugar similar to caffeine, alcohol and nicotine are habit forming and comumption of the substance just triggers our body to beg for more.

SUGARS

Type of sugar	Glycemic index	Amount	Insulin elevation*
Table sugar (sucrose)	65	1 teaspoon	yes
Honey	58	1 Tablespoon	yes
High Fructose Corn syrup	89	1 teaspoon	yes
Agave (fructose)	11	1 teaspoon	no

CARBOHYDRATES

White rice	90	½ cup	yes
White bread	70	1 slice	yes
White potato	101	4 oz boiled & peeled	yes

* http://www.healingdaily.com/detoxification-diet/insulin.htm

 Fructose is also a sugar but unlike its cousin glucose and sucrose, it does not raise blood sugar. So, does that mean it is good? It can actually cause a more serious problem. The liver processes fructose and when we consume a large amount (as often we do) the liver becomes overwhelmed and converts the fructose right into fat (called triglycerides).

http://lowcarbdiets.about.com/od/nutrition/a/fructosedangers.htm

The Caveat

The take home message about sugar is stop consuming so much. Eat no processed foods and find sweet treats in completely fresh fruits (avoid dried fruits). Sweet drinks including fruit juices affect both blood sugar and the liver. Moderation, moderation, moderation is key to optimal health!

 

SUMMERTIME HYDRATION July 12, 2010

 

Summer time and warmer weather make us thirsty. As the temperature reaches into 90 to 100 degree range, keeping hydrated is essential. A mistake often made is drinking sugar loaded drinks and alcohol to cool down. Big mistake! Consumption of stimulants like caffeine loaded iced coffee or tea and soda pop or a tall glass of beer is a poor choice in the heat. Actually, these types of drinks can cause dehydration – not what you want in extreme temperatures.

To stay well hydrated – simply drink water! Lots of water. If you are sweating it is essential to drink water that contains electrolytes. Electrolytes are salts dissolved in water. For this discussion, I will name the five more essential ions needed in a hot climate: sodium (Na), potassium (K), chlorides (Chl), magnesium (Mg) and calcium (Ca).

 There are numerous commercial electrolyte or energy drinks. Beware. Most are loaded with undesirable sugars like high fructose corn syrup. Natural electrolytes can be found in fruit juices especially tomato juice and vegetables like potatoes, avocados and celery. When you drink fruit juices, dilute them by half with water.

Here are some quick hydration tips:

• Drink water on a regular basis; avoid becoming thirsty.
• Drink half your body weight in ounces of water daily. (weight 150 pounds – drink 75 ounces of water)
• If consuming alcohol then drink double of its equivalent in water. (8 oz. of beer – drink 16 ounces of water).
• If exercising in very hot weather – do take electrolyte replacement.
• Electrolyte capsules and tablets are available.
• Avoid sugar laden drinks altogether.
• Lemon or lime flavored drinks are thirst quenching or add your own wedge of citrus to your water.

Stay healthy in the summer by eating lightly and drinking extra non alcoholic fluids. Happy Summer!

Alcohol is not Brain Food July 6, 2010

There is conflicting information about what is healthy regarding alcohol consumption. Some studies say it is good for our cardio vascular system and yet more information is out about its effects on brain size.

Dr. Daniel Amen  (a noted psychiatrist) reports in a newsletter a recent study that confirms that alcohol consumption can actually decrease brain size. In the aging process we naturally loose about 2 percent of brain volume per decade.  The study revealed that greater alcohol consumption leads to brain shrinkage. This seems to be true even for light drinkers (one to seven drinks per week) and women’s brains are affected more than men’s are.

 Higher levels of alcohol intake are associated with damage to brain cells, which was recently reported by Roy Morgan Research¹ in a study in Australia. One of the problems often associated with drinking alcohol is a compromise in eating wholesome foods. The reduction of natural vitamins, minerals and anti-oxidants may well be a precursor to chronic disease.

  Life in moderation is the mantra found in all health modalities. Our bodies are wonderful functional beings and given the right ingredients, we can live long, healthy and happy lives. Enjoy the occasional alcoholic drink. When it becomes a daily demand one must step back and make better health promoting choices.

¹http://www.roymorgan.com/company/about-us/about-us_home.cfm