Part Three - Low Glycemic Information
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It should be easy for consumers to select non-fattening sugars | ||
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All sugars are not created equal. | ||
This review will help you understand the impact that sugars have on your body. | ||
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| Reducing the fat in our diets has resulted in replacing those fats with sugars and carbohydrate-type sugars. | |
| "Fat-free packaged foods in the grocery store have gotten the false image of "diet foods". | |
| As sugars and carbohydrates filled the empty space that fats left in packaged foods, their fat-storing properties increased dramatically. | |
| The irony is that the fats in the foods are not as fattening as the sugars which have replaced them. | |
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| The sweeteners that replaced the fats are usually high glycemic, meaning they elevate insulin and stimulate fat storage. | |
| Watch out for words like: maltodextrins, glucose and glucose polymers, inverted sugar, dextrose. Watch out for healthy sounding sugars like raw sugar, honey, brown sugar, turbinado sugar, cane sugar, maple sugars, caramelized sugar and black strap molasses. | |
| All of these sweeteners can be fattening, they can also elevate blood sugar which has driven the incidence of Type II diabetes to epidemic proportions. | |
| High glycemic sugars also affect the immune function. In a scientific studies, cancer cells compared to healthy cells have shown a 3-5 fold uptake in glucose, OR, cancer cells thrive on glucose and other high glycemic sugars. | |
| Excess sugar intake increases the depletion of B-vitamins causing lack of energy, short temper, edema (water bloating) and suppressed liver detoxification. There is a shortage of B vitamins in our food chain which further exacerbates the tired-to-exhausted states most people experience. | |
| Refined sugar intake increases magnesium excretion in the urine, which causes depletion of the brain neurotransmitter dopamine. Humans are not designed to tolerate high glycemic sugars or an excess of any sugars. | |
| Sucrose | ||
| Common table sugar represents 20-25% (300 calories) of the daily caloric intake of the average American. Sucrose is highly purified and does not contain vitamins, minerals or fiber. | |
| In 20% of the population, sucrose will increase risk of heart disease due to elevated serum triglycerides (fat). NOTE: Sucrose has a low glycemic index - BUT - Studies show high sugar intake increases risk of diabetes. | |
| When You Use A Low Glycemic Sugar, The Glycemic Response Is Reduced Even Further Because Packaged Foods Can Contain A Combination of Sugars, Analyzing the Sugar Content Can Be Tricky | ||
| High glycemic sugars have been proven to GREATLY stimulate appetite. Studies show people consumed 200 more calories after eating a high glycemic sweetener. This can add up to 15 extra pounds gained per year. | |
| Foods that stimulate insulin surges in the body can trigger people to eat 60-70% more calories at the next meal. | |
| Other down-side - Sugar is additive. Most people find that the more they eat, the more they want, so they crave sugar throughout the day - this leads to daily consumption of soda, etc., which contain up to ten (10) teaspoons of sugar per drink. | |
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| MIT researchers report that sugar stimulates Serotonin, a neurotransmitter, and women crave foods that stimulate Serotonin. That would explain why sugar is so addictive, particularly to women. | |
| Sucrose can play a part in the diabetic diet as long as: | |
 | Sucrose is used in moderation (1-2 teaspoons a day). | |
| Most of your foods are low on the glycemic index. | |
| Sucrose is buffered by protein. | |
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| There are natural sugars that do not stimulate fat-storage and do not elevate blood sugars. They are called low glycemic fruit sugars. Fruit sugar can be naturally engineered to produce a very low glycemic sweetener. | |
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| Are all-natural. | |
| Contain no synthetic ingredients or chemicals. | |
| Have not been genetically engineered. | |
| Fall within the guidelines of nature. | |
| Have the lowest glycemic index of any sugar. | |
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| Won't fruit sweeteners make me fat? | |
| Don't fruit sweeteners cause elevated triglycerides? | |
| Aren't all sugars bad for hypoglycemics and diabetics? | |
| The answer to all three questions is NO, if the sweetener has been properly formulated. | |
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| Anything taken in excess can add excess body fat. But if the fruit sugar is low glycemic, it does not stimulate Lipoprotein Lipase (LPL), the main fat enzyme. LPL is one of the major enzymes that degrade oils and fats to release free fatty acids. Free fatty acids move into the fat cells to be stored as fat. | |
| Stimulation of LPL leads to an increase in fat-storage. | |
| Low glycemic fruit sugar's calories are "less fattening" than high glycemic calories. | |
| Bananas are 400% more capable of stimulating fat stores than low glycemic fruit sugar. | |
| Potatoes are 400-500% more capable of stimulating fat stores than low glycemic fruit sugar. | |
| Diet tea is more than 500% more fattening than low glycemic sugar. How can diet tea be fattening - look at the ingredient's panel on the back of the label - you will see that the main ingredient is not tea, it is maltodextrins. | |
| References to sugars as a contributing cause of declining health in the US is not from ingestion of fructose itself but from ingestion of excess amounts of pure table sugar. Add the daily sugar intake of the average American (100# per year) to the fructose consumed in fruit, juices, honey and other foods and you get a whopping amount of sugar carbohydrates. | |
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| The most common sugars found in fruit are glucose (+glycemic) and fructose (-glycemic) | |
| SO, depending on the ratios of sugars found in the fruit, the fiber content, and ripeness of the fruit - a fruit may be either high or low glycemic. | |
| It Is Important To Know Which Fruits Are High Or Low Glycemic | ||
| Bananas are very high glycemic while peaches, pears, and berries are low glycemic. | |
| There are fruit-based sweeteners which are all-natural but still high glycemic - it depends on how the product is made. | |
| Remember - all-natural does not particularly mean low glycemic. | |
| In the average person, the benefits of switching from sucrose to low glycemic fruit sugars are clearly established. REDUCTION OF BODY FAT AND BLOOD SUGAR BALANCE. | |
| In clinical studies, low glycemic fruit sugar has either improved metabolic control of diabetic patients or caused no significant changes. Low glycemic fruit sugar does not have any adverse effect on glycemic control or glucose metabolism in diabetic patients as compared with equal amounts of sucrose or starch. | |
| DOES FRUCTOSE CAUSE ELEVATED TRIGLYCERIDES? | ||
| Low glycemic fruit sugar is slowly and incompletely absorbed by facilitated diffusion. The portal vein carries the absorbed fruit sugar to the liver for metabolization. After complicated staging takes place in the liver, insulin is finally required to complete fruit sugar metabolism. | |
| Small-to-large amounts of orally ingested low glycemic fruit sugars do not increase serum-concentrations of fruit sugars. Long-term fruit sugar studies have demonstrated no increase in glycosylated hemoglobin concentrations. | |
| Excess carbohydrates, particularly from high glycemic sugars or carbohydrates, can be deposited as body fat or changed into triglycerides or blood fat. Triglycerides and blood fats increase the incidence of blood-vessel and heart disease. | |
| Some experts quote reasonable range of low glycemic fruit sugar 200-500 grams per day for most people. | |
| Susceptibilities to fruit sugar-induced hypertriglyceridemia are connected to extreme overdosing of fruit sugar on a daily basis, particularly in combination with high sucrose intake, and to a familial form of hypertriglyceridemia coexisting with non-insulin-dependent diabetes mellitus. | |
| In a long-term clinical study of sugars, there was no increase in triglycerides in subjects feed 80 grams of low glycemic fruit sugar per day for two years. | |
| Other metabolic effects commonly attributed to fruit sugars include elevation of serum lactate and uric acid concentrations, but these are attributed to long-term intravenous injection of fructose and not oral ingestion. | |
| Insulin Deficiency & Fruit Sugars | ||
| In a low glycemic fruit sugar study, combining low glycemic fruit sugars with a high-carbohydrate diet, there was no effect on plasma glucose, glycosylated hemoglobin, serum cholesterol, or triglycerides. | |
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| It is not sound to add huge doses of sugars to a diet comprised of an abundance of high glycemic foods. Options in the selection of dietary sugars allow for fine-tuning the message given to the brain/body. This, in turn, allows for increased control over insulin, adipose tissue, energy levels, and cognitive function. | |
| Sucrose Levels In Common Foods | ||
| One cup of sugar-coated cereal - 18 teaspoons. | |
| One 12 ounce soda drink - 8-10 teaspoons. | |
| One chocolate cupcake - 14 teaspoons. | |
| One piece of apple pie - 15 teaspoons. | |
| 2 ounces of milked chocolate - 8 teaspoons. | |
For Low Glycemic recipes: There are many in my recipe section that cover a wide variety of instances and a whole bunch more on www.shakeoffthesugar.net – they are free of charge in both places as long as you don't plan to sell them for a profit. Have fun with them - do a take-off from these recipes and create your own personal low-glycemic recipes for your favorite dishes. | ||
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For more information about glycemic indexing and how it applies to you, check out The Glycemic Research Institute at www.glycemic.com | ||
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