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| Hypoglycemia is a common problem. Over the past fifteen years, our dietary
establishment has made a virtual industry of extolling the virtues of
carbohydrates.
We're constantly told that carbohydrates are the good guys of nutrition, and
that, if we eat large amounts of them, the world should be a better place. In
such a world, the experts tell us, there will be no heart disease and no
obesity.
Under such guidance, Americans are gobbling breads, cereals, and pastas as if
there were no tomorrow, trying desperately to reach that 80 to 85 percent of
total calories advocated by the high-carb extremists.
This creates a terrible paradox: people are eating less fat and getting fatter!
No medical authority will tell you that excess body fat makes you healthier.
There is but one alarming conclusion to reach: a high-carbohydrate, low-fat diet
may be dangerous to your health.
Overeating carbohydrate foods can prevent a higher percentage of fats from being
used for energy, and lead to a decrease in endurance and an increase in fat
storage.
Eating fat does not make you fat. It's your body's response to excess
carbohydrates in your diet that makes you fat. Your body has a limited capacity
to store excess carbohydrates, but it can easily convert those excess
carbohydrates into excess body fat.
It's hard to lose weight by simply restricting calories. Eating less and losing
excess body fat do not automatically go hand in hand.
Low-calorie, high-carbohydrate diets generate a series of biochemical signals in
your body that will take you out of the balance, making it more difficult to
access stored body fat for energy. Result: you'll reach a weight-loss plateau,
beyond which you simply can't lose any more weight.
Diets based on choice restriction and calorie limits usually fail. People on
restrictive diets get tired of feeling hungry and deprived. They go off their
diets, put the weight back on (primarily as increased body fat), and then feel
bad about themselves for not having enough will power, discipline, or
motivation.
Weight loss has little to do with willpower. You need information, not will
power. If you change what you eat, you don't have to be overly concerned about
how much you eat. Adhering to a diet of low carbohydrate meals, you can eat
enough to feel satisfied and still wind up losing fat-without obsessively
counting calories or fat grams.
Food Can Be Good or Bad
The ratio of macronutrients protein, carbohydrate, and fat-in the meals you eat
is the key to permanent weight loss and optimal health. Unless you understand
the rules that control the powerful biochemical responses generated by food, you
will never achieve optimal wellness.
Unfortunately, many people don't really know what a carbohydrate is. Most people
will say carbohydrates are sweets and pasta. Ask them what a vegetable or fruit
is, and they'll probably reply that it's a vegetable or fruit-as if that were a
food type all its own, a food type that they can eat in unlimited amounts
without gaining weight.
Well, this may come as a surprise, but all of the above-sweets and pasta,
vegetables and fruits-are carbohydrates. Carbohydrates are merely different
forms of simple sugars linked together in polymers-something like edible
plastic.
Of course, we all need a certain amount of carbohydrates in our diet. The body
requires a continual intake of carbohydrates to feed the brain, which uses
glucose (a form of sugar) as its primary energy source.
In fact, the brain is a virtual glucose hog, gobbling more than two thirds of
the circulating carbohydrates in the bloodstream while you are at rest. To feed
this glucose hog, the body continually takes carbohydrates and converts them to
glucose.
It's actually a bit more complicated than that. Any carbohydrates not
immediately used by the body will be stored in the form of glycogen (a long
string of glucose molecules linked together).
The body has two storage sites for glycogen: the liver and the muscles. The
glycogen stored in the muscles is inaccessible to the brain. Only the glycogen
stored in the liver can be broken down and sent back to the bloodstream so as to
maintain adequate blood sugar levels for proper brain function.
The liver's capacity to store carbohydrates in the form of glycogen is very
limited and can be easily depleted within ten to twelve hours. So the liver's
glycogen reserves must be maintained on a continual basis. That's why we eat
carbohydrates.
The question no one has bothered to ask until now is this: what happens when you
eat too much carbohydrate? Here's the answer: whether it's being stored in the
liver or the muscles, the total storage capacity of the body for carbohydrate is
really quite limited.
If you're an average person, you can store about three hundred to four hundred
grams of carbohydrate in your muscles, but you can't get at that carbohydrate.
In the liver, where carbohydrates are accessible for glucose conversion, you can
store only about sixty to ninety grams.
This is equivalent to about two cups of cooked pasta or three typical candy
bars, and it represents your total reserve capacity to keep the brain working
properly.
Once the glycogen levels are filled in both the liver and the muscles, excess
carbohydrates have just one fate: to be converted into fat and stored in the
adipose, that is, fatty, tissue.
In a nutshell, even though carbohydrates themselves are fat-free, excess
carbohydrates ends up as excess fat. That's not the worst of it. Any meal or
snack high in carbohydrates will generate a rapid rise in blood glucose. To
adjust for this rapid rise, the pancreas secretes the hormone insulin into the
bloodstream. Insulin then lowers the levels of blood glucose.
The problem is that insulin is essentially a storage hormone, evolved to put
aside excess carbohydrate calories in the form of fat in case of future famine.
So the insulin that's stimulated by excess carbohydrates aggressively promotes
the accumulation of body fat.
In other words, when we eat too much carbohydrate, we're essentially sending a
hormonal message, via insulin, to the body (actually, to the adipose cells). The
message: "Store fat."
Hold on; it gets even worse. Not only do increased insulin levels tell the body
to store carbohydrates as fat, they also tell it not to release any stored fat.
This makes it impossible for you to use your own stored body fat for energy.
So the excess carbohydrates in your diet not only make you fat, they make sure
you stay fat. It's a double whammy, and it can be lethal.
Insulin is released by the pancreas after you eat carbohydrates. This causes a
rise in blood sugar. Insulin assures your cells receive some blood sugar
necessary for life, and increases glycogen storage.
However, it also drives your body to use more carbohydrate, and less fat, as
fuel. And, insulin converts almost half of your dietary carbohydrate to fat for
storage. If you want to use more fats for energy, the insulin response must be
moderated.
Diets high in refined sugars release more insulin thereby allowing less stored
fat to be burned. High insulin levels also suppress two important hormones:
glucagon and growth hormone. Glucagon promotes the burning of fat and sugar.
Growth hormone is used for muscle development and building new muscle mass.
Insulin also causes hunger. As blood sugar increases following a carbohydrate
meal, insulin rises with the eventual result of lower blood sugar. This results
in hunger, often only a couple of hours (or less) after the meal.
Cravings, usually for sweets, are frequently part of this cycle, leading you to
resort to snacking, often on more carbohydrates. Not eating makes you feel
ravenous shaky, moody and ready to "crash." If the problem is chronic, you never
get rid of that extra stored fat, and your energy is adversely affected.
Does this sound like you? The best suggestion for anyone wanting to utilize more
fats is to moderate the insulin response by limiting (ideally, eliminating) the
intake of refined sugars, and keeping all other carbohydrate intake to about 40%
of the diet. Generally, non-carbohydrate foods-proteins and fats-don't produce
much insulin.
Insulin responses can vary greatly from person to person. But generally, more
refined foods evoke a stronger and/or more rapid insulin reaction. One reason
for this is refined carbohydrates lack the natural fiber which helps minimize
the carbohydrate/insulin response.
Consumption of natural fiber with carbohydrates can reduce the extreme blood
sugar reactions described above. Low-fat diets cause quicker digestion and
absorption of carbohydrates in the form of sugar. By adding some fats to the
diet, digestion and absorption is slower, and the insulin reaction is moderated.
Recommendations for them include long-term restriction of carbohydrates and an
increase in dietary fats. For some of these people, it means lowering
carbohydrate intake to below 40%, sometimes even as low as 20%. By moderating
carbohydrate intake you can increase your fat burning as an optimal and
efficient source of almost unlimited energy.
Perhaps a third to a half or more of our population is unable to process
carbohydrates-sugars and starches efficiently. In many people it's due to
genetics, with lifestyle contributing to the condition.
This can be termed insulin resistance or IR. Like many problems, IR is an
individual one, affecting different people different ways. You must determine if
you are carbohydrate intolerant, and if so, to what degree. Blood tests will
only diagnose the problem in the later stages, but the symptoms may have begun
years earlier.
As we now know, insulin has many functions. While it can't get glucose into the
cells efficiently when they're in a state of insulin resistance, insulin still
performs its other tasks, including converting carbohydrates to fat and
inhibiting stored fat from being burned.
In a normal person, 40% of the carbohydrates eaten is converted to fat. In the
IR person, that number may be much higher. Many people with IR have a family
history of diabetes.
Don't think of IR itself as a disease, although left unchecked, it can create
problems that lead to disease. It may be quite normal for some humans to be
unable to eat large or even moderate amounts of carbohydrates.
As a matter of fact, we evolved for hundreds of thousands of years from the
so-called cave man's diet," which consisted solely of meat and vegetables.
With the onset of modern civilization about 5,000 years ago, our physiology
suddenly was asked to digest and metabolize larger amounts of sugar and starch
especially refined sugars. But if we are unable to utilize the amount of
carbohydrates we eat, certain symptoms will develop.
Below is a list of some of the most common complaints of people with IR Many
symptoms occur immediately following a meal of carbo-hydrates, and others are
constant. Keep in mind that these symptoms may also be related to other
problems.
1. Fatigue. Whether you call it fatigue or exhaustion, the most common feature
of IR is that it wears people out. Some are tired just in the morning or
afternoon; others are exhausted all day.
2. Brain fogginess. Sometimes the fatigue of IR is physical, but often it's
mental (as opposed to psychological); the inability to concentrate is the most
evident symptom. Loss of creativity, poor memory, failing or poor grades in
school often accompany IR, as do various forms of "learning disabilities."
3. Low blood sugar. Brief, mild periods of low blood sugar are normal during the
day, especially if meals are not eaten on a regular schedule. But prolonged
periods of this "hypoglycemia," accompanied by many of the symptoms listed here,
especially mental and physical fatigue, are not normal.
Feeling jittery agitated and moody is common in IR, with an almost immediate
relief once food is eaten. Dizziness is also common, as is the craving for
sweets, chocolate or caffeine.
These bouts occur more frequently before meals or first thing in the morning.
The old hypoglycemic diet, still in use today, recommends frequent snacks, and
individuals with IR usually know to eat often. However, the hypoglycemic diet
contains too much carbohydrate for most IR people.
4. Intestinal bloating. Most intestinal gas is produced from dietary
carbohydrates. IR sufferers who eat carbohydrates suffer from gas, lots of it.
Antacids or other remedies for symptomatic relief, are not very successful in
dealing with the problem.
Sometimes the intestinal distress becomes quite severe, resulting in a diagnosis
of "colitis" or "ileitis," although this is usually not a true disease state.
However, IR is often associated with true gastrointestinal disease, which must
be differentiated from simple intestinal bloating.
5. Sleepiness. Many people with IR get sleepy immediately after meals containing
more than 20% or 30% carbohydrates. This is typically a pasta meal, or even a
meat meal which includes bread or potatoes and a sweet dessert.
6. Increased fat storage and weight. For most people, too much weight is too
much fat. In males, a large abdomen is the more evident and earliest sign of IR.
In females, it's prominent buttocks, frequently accompanied by "chipmunk
cheeks."
7. Increased triglycerides. High triglycerides in the blood are often seen in
overweight persons. But even those who are not too fat may have stores of fat in
their arteries as a result of IR.
These triglycerides are the direct result of carbohydrates from the diet being
converted by insulin. In my experience, fasting triglyceride levels over 100 may
be an indication of a carbohydrate problem, even though 100 is in the so-called
"normal" range.
8. Increased blood pressure. It is well known that most people with hypertension
have too much insulin and are IR. It is often possible to show a direct
relationship between the level of insulin and the level of blood pressure: as
insulin levels elevate, so does blood pressure.
9. Depression. Because carbohydrates are a natural "downer," depressing the
brain, it is not uncommon to see many depressed persons also having IR.
Carbohydrates do this by changing the brain chemistry. Carbohydrates increase
serotonin, which produces a depressing or sleepy feeling. This is the reason
nice hotels place candy on your pillow in the evening; it literally helps you
sleep. (Protein, on the other hand, is a brain stimulant, picking you up
mentally.
Here's another example of how trends distort the real picture: many people have
been taught that sugar is stimulating. This is a significant consideration for
those trying to learn, whether at school, home or work.)
10. Insulin Resistance is also prevalent in persons addicted to alcohol,
caffeine, cigarettes or other drugs. Often, the drug is the secondary problem,
with IR being the primary one. Treating this primary problem should obviously be
a major focus of any therapy.
IR sufferers may have other symptoms as well. However, when a person with this
problem finally lowers carbohydrate intake to tolerable levels, many if not most
of the other symptoms may disappear.
With the stress of IR eliminated, the body is finally able to correct many of
its own problems. It is possible, although unlikely, that so many of these
symptoms can be found in someone who tolerates carbohydrates quite well.
RULES OF THE ROAD TO REACH BALANCE
1. Protein. Know how much protein your body needs. Never consume more protein
than your body requires. And never consume less. For precise measurements our
nurse can determine that for you.
You can also perform the calculations reviewed in The Zone. Generally adult
protein requirements range from a low of 35 grams per day or a sedentary 250
pound obese individual to as much as 200 grams per day for a lean heavily
exercising 100 pound athlete.
You should have protein at EVERY meal and the total per day should equal your
daily requirement. For every three grams of protein at a meal you need to have
four grams of carbohydrate and 1.5 grams of fat.
You can multiply protein by 1.25 to obtain the amout of carbohdrate and by 0.5
to obtain the amount of fat. This is a rough estimate and you should not become
overwhelmed trying to get this absolutely precise. It is important though to be
in the general area.
Corrinne Netzer wrote a book The Complete Book of Food Counts that can help you
make this calculation. You might also want to make an appointment with our diet
counsellor Anne to help you with this process.
Choose your protein based on those recommended for your blood type. This can be
found in Dr. D'Adamo's book Eat Right For Your Type. If you are seriously ill
you should have your blood subtyped so we can provide an even more accurate
recommendation for you.
2. Carbohydrate. You should also choose your carbohydrates from Dr. D'Adamo's
book. If you are insulin resistant, (have high blood pressure, high cholesterol,
high blood pressure or are overweight) then you need to specifically restrict
your carbohydrates based on the Heller's book The Carbohydrate Addict's Lifespan
Program.
Combining all three authors is the most powerful method we know to lower your
insulin levels and produce optimum health.
If you find yourself hungry and craving sugar or sweets two to three hours after
a meal, you probably consumed too many carbohydrates that last meal. Whenever
you have a problem with hunger or carbohydrate cravings, look to your last meal
for a clue to the reason why.
No matter how consistently you follow this dietary strategy, you are bound to
make mistakes. This is especially true at parties or when traveling. Remember,
if you're only unbalanced for a short period of time, you're only one meal away
from rebalancing. It's like falling off a bike-you just get back up and continue
your journey.
3. Fat. Choose your fats based on Dr. D'Adamo's recommendations. Most people can
tolerate olive oil and it is the oil of choice. It is best purchased in small
glass bottles. Fish is a good source of EPA which is beneficial fat that will
help balance out your hormone levels and decrease inflammation.
4. Water. Try to drink at least 64 ounces of pure water per day. If you are a
heavy caffeine user, gradually reduce caffeine intake to zero whenever possible
as the breakdown products of caffeine will tend to increase insulin levels.
5. Exercise. Try to get 30 to 60 minutes of walking in four to five days a week
if the weather permits. If you are seriously debilitated you will have to wait
until your health improves. As you are healthier and if you are blood type 0 or
B you can shift to more aggressive exercises.
Most of the above information is abstracted from books by Dr. Sears:
http://mercola.com/article/carbohyd...your_grains.htm
Alan
http://www.veloceraptor.free-online.co.uk/science.html
http://veloceraptor.blogspot.com/
http://theoriginalfirebird.blogspot.com/
http://lordcerneabbastoo.blogspot.com/
http://www.stopwar.org.uk/
http://www.700women.org/
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