[acb-diabetics] FW: [blind-diabetics] The hidden EFFECTS of food (Magic Foods for Better Blood Sugar)

[Patricia LaFrance-Wolf]

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From: blind-diabetics at yahoogroups.com
[mailto:blind-diabetics at yahoogroups.com] On Behalf Of Patty
Sent: Saturday, August 13, 2011 3:00 AM
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Subject: [blind-diabetics] The hidden EFFECTS of food (Magic Foods for
Better Blood Sugar)

 

  

The hidden EFFECTS of food (diabetes)

The glycemic load is a more powerful factor in keeping you healthy than the 
amount of carbohydrate- or fat-you eat.
and other serious illnesses over the long haul, meals loaded with these Now 
you're in on the secret: Most of us are damaging our health by eating too 
many foods that send our blood sugar soaring. Besides contributing to 
diabetes foods also leave you tired, grumpy, and hungry again in no time 
after you eat them. Other foods barely move the blood sugar needle or move 
it gradually, keeping you feeling full and energized.

Unfortunately, foods don't come with labels explaining which is which. After

reading this chapter, though, you'll know how to tell the difference.

In the end, it's as simple as choosing pasta over rice, baked beans instead 
of mashed potatoes, oil-and-vinegar dressing instead of Thousand Island, and

other easy fixes. Read on to discover what makes these foods Magic.

First, we'll talk about the three so-called macronutrients in 
food-carbohydrate, fat, and protein-from which we get almost all of our 
calories, and we'll tell you how they affect your blood sugar. Then we'll 
talk about two "magic" food components you can use for amazingly effective 
blood sugar control: soluble fiber and acetic acid, found in sour foods.

Carbohydrate
We'll reveal the main plot twist right now:
Carbohydrates are the foods that raise blood sugar. Plain and simple, right?

The trouble is, not all carb foods are created equal.
Carbohydrates are actually found in most foods except fats and oils, meats, 
poultry, and fish. But of course, some foods contain more carbs than others.

Beans are about one-fourth protein and three-fourths carbohydrate. Rice, on 
the other hand, is more than 90 percent carbohydrate. Whole milk contains 
all three macro nutrients: fat, protein, and carbohydrate.

It's the quantity of carbohydrate in foods (and of course, how much of the 
food you eat) that primarily affects blood sugar, but the type of 
carbohydrate also has an effect.

Introducing the Glycemic Index and Glycemic Load
To figure out which carbs are best and worst for blood sugar, scientists had

to do some serious detective work. First, they needed to come up with a way 
to measure a food's effect on blood sugar.

Nutrition scientist David Jenkins, M.D., Ph.D., developed a system called 
the glycemic index (GI) back in 1981 (the prefixglyc- means "sugar"). He had

volunteers eat different foods, all containing 50 grams of carbohydrate. 
Then he measured the volunteers' blood sugar over the following 2 hours to 
see how high it went.

As a control he used pure glucose, the form of sugar that's identical to 
blood sugar-your body converts glucose very quickly to blood sugar- and 
assigned it the number 100 on his new index.

The glycemic index opened a lot of eyes. Almost everyone had assumed that 
table sugar would be the worst offender, much worse than the "complex 
carbohydrates" found
in starchy staples such as rice and bread. But this didn't always prove 
true. Some starchy foods, like potatoes and cornflakes, ranked very high on 
the index, raising blood sugar nearly as much as pure glucose. That's why 
you won't see these foods in our list of Magic foods.

The higher the glycemic load in the diet, the greater the incidence of 
obesity, diabetes, heart disease, and cancer.

WHERE THE GLYCEMIC INDEX FELL SHORT
Something was wrong, however. Some of the results pointed fingers at healthy

foods, such as carrots and strawberries.
Watermelon was just about off the top of the GI chart. But no one ever 
gained weight from eating carrots, nor do carrots, in the real world, raise 
blood sugar. What was the GI missing?

The GI measured the effects of a standard amount of carbohydrate: 50 grams, 
or about 11/2 ounces. But you'd be awfully hard-pressed to eat enough 
carrots-seven or eight large ones-to get 50 grams of carbohydrate. The same 
holds true for most other vegetables and fruits. They're full of water, so 
there's not much room in them for carbohydrate. Bread, on the other hand, is

crammed with carbohydrate. You get 50 grams by eating just one slice.

To solve the problem, scientists came up with a different measurement: the 
glycemic load (GL). It takes into account not only the type of carbohydrate 
in the food but also the amount of carbohydrate you would eat in a standard 
serving. (To get a bit technical, a food's GL is the GI multiplied by the 
amount of carbohydrate in one serving.)

This made more sense. By this criterion, carrots, strawberries, and other 
low-calorie foods are clearly good to eat-they all have low GL values, since

the amount of carbohydrate they contain is low.
The GL has turned out to be a powerful way to think about not just 
individual foods but also whole meals and even entire diets. When scien- 
tists looked at the GL of typical diets in different populations, they found

that the higher the GL, the greater the incidence of obesity, diabetes, 
heart disease, and cancer. You may remember a study we mentioned in Chapter 
1 in which men who ate the most sugar-boosting foods were 40 percent more 
likely to get diabetes. That's GL we were talking about. We also talked 
about the Nurses' Health Study finding that women were twice as likely to 
develop heart disease over 10 years if they ate more sugar-boosting foods. 
Again, the GL. The converse is also true: The lower the GL of your diet, the

more likely you are to keep your weight under control and stay free of 
chronic disease.

When it comes to eating right, controlling weight, and preventing disease, 
the GL is a heavy hitter. It's a more powerful factor in keeping you healthy

than the amount of carbohydrate-or fat-you eat.

What Makes Some Carbs Better than Others
Why would one high-carb food have a different GL than another? Why does 
white rice, for instance, have a higher GL than, say, honey? It has to do 
with the way nature constructed them.
Carbohydrates consist of starches and sugars.

Starch-think of starchy foods like beans and potatoes-is made up of sugar 
molecules bound together in long chains. When you eat a carbo- hydrate-rich 
food, your body converts those starches and sugars into glucose, or blood 
sugar. Some starches, like those in white rice, are extremely easy for the 
body to convert, and therefore blood sugar levels rise like a hot temper 
after you eat them. Others, like those in beans, take a lot more work to 
break down, so blood sugar levels simmer rather than explode.
Four factors determine how fast the body breaks down carbohydrate.

CARB DENSITY COUNTS
The glycemic load takes into account how much carbohydrate a serving of food

contains.

The amount in one bagel equals the amount in five helpings of watermelon.

55 grams of carbohydrate 1 bagel = 5 cupd of water melon

THE TYPE OF STARCH-OR WHY TO AVOID STICKY RICE
Remember, starches are made of sugar molecules chained together. Some chains

have straight edges, while others are branched. The straight- edged type, 
called amylose, is harder for your body to break down and turn into blood 
sugar. The branched type, called amylopectin, is much easier to break down 
because there are so many places for the enzymes that break down starch to 
get at it. Think of a tree with lots of branches- there are a lot more spots

for birds to land on it compared to a simple post.
White potatoes are very high in amylopectin, the branched kind of sugar 
chain, which is why they raise your blood sugar in a jiffy. Peas and lentils

are high in amylose, the straight kind, so they're converted to blood sugar 
at a snail's pace.

The more amylose a food contains, the slower it will be digested and 
converted into blood sugar. Take rice, for instance. Some types con- tain 
more amylose than others. In general, the softer and stickier the rice is 
after cooking, the lower its amylose content; this is why "sticky rice" is 
dastardly to your blood sugar. The firmer the rice, the higher the amylose 
and the harder

it is for your body to turn into blood sugar quickly-making brown rice a 
better choice. Some genetic variants of rice-such as some
sold in Australia, for example-are particularly high in amylose (as much as 
25 percent), but unfortunately, most of the rice we eat is low in amylose 
and thus has a high GL.

THE TYPE OF SUGAR-OR WHY FRUIT IS A-OKAY
Sugar is the molecule that makes up carbohy- drates, but there is more than 
one kind. There's table sugar (sucrose) as well as the kind found in fruits 
and grains (fructose), the kind in milk (lac- tose), and the kind in malted 
barley (maltose). The sugar in milk and fruit tends to be absorbed more 
slowly than other sugars since it needs to be converted into glucose by the 
liver first, which is why these foods are gentle to your blood sugar.

Ironically, table sugar, which is half fructose and half glucose, is turned 
into blood sugar more slowly than some starches, like bread or pota- toes. 
That doesn't make sugar good for you, of course. One reason is that 
fructose, especially in the amounts contained in packaged foods loaded with 
high-fructose corn syrup, raise triglyc- erides, blood fats that increase 
the risk of heart attack. (Fruit, by contrast, contains a little fructose 
plus plenty of water, fiber, and nutri- ents.) The other reason is that 
sugar packs a lot of carbohydrate calories in a small package.

NOT ALL STARCHES ARE EQUAL Potatoes raise blood sugar fast because the type 
of starch they contain is easily broken down. Peas contain a type of starch 
that's broken down much more slowly.

potato (amylopectin)
peas {amylose}

That's why one 32-ounce (l-liter) cola drink con tains a whopping 400 
calories-and will send your blood sugar soaring.

HEAT-WHY NOT TO OVERCOOK RICE OR PASTA

All starch, whether it's made of straight or branched chains, is composed of

crystals, which don't dissolve in cold water. Think of a grain of rice or a 
piece of raw potato-put it in water and it stays the same. But heat breaks 
down those crystals so the starch can dissolve in water-a little like a 
snowflake that comes in from the cold. When you cook a starchy food, it 
absorbs water and becomes easier to digest.

The more overcooked rice or pasta is, the faster it makes your blood sugar 
rise. When starch is heated and then cooled, it can return, in part, to its 
crystal form; that's why hot potatoes have a high GL, while potato salad's 
is slightly lower. Just make it with olive oil instead of mayo to keep it 
healthier.

PROCESSING-OR WHY TO AVOID WHITE FLOUR
Have you ever noticed that some wheat breads are as smooth as white bread, 
while others have crunchy kernels in them? Those kernels take a long time 
for your body to break down. So do any whole, intact grains, such as 
wheatberries (small kernels of wheat, delicious in salads).

Modern commercial flour, on the other hand- especially white flour-is 
extremely easy for the body to turn into blood sugar, which is why we 
suggest throughout this book that you choose whole grains that are still 
intact and foods such as beans, lentils, and wheatberries instead of those 
made from white flour. (Unfortunately, we're surrounded by white-flour 
foods. You'll need to make a conscious effort to cut back.)

Until the 19th century, the main way to turn grain into flour was to grind 
it between stones, sometimes powered by a water wheel. Making very fine 
flour took a lot of work, and it was
available only in small amounts to the rich. Then high-speed, high-heat 
steel rollers, which make very fine flour quickly and inexpensively, were 
invented, almost instantly transforming our diets into blood sugar 
nightmares.

Modern manu- facturing also allows grains to be turned into highly
processed forms such as cornflakes or puffed corn snacks,
which tend to have higher GLs than grains left intact, like popcorn, or 
those milled in an old-fashioned manner, like coarse, stone-ground whole 
wheat flour used in stone- ground wheat bread.

PASTA GETS A PASSING GRADE
Bread, even many whole wheat breads, can raise your blood sugar pretty 
quickly. Yet pasta, even if it's made from white flour, has a much lower GL.

How can that be?

Imagine putting cooked pasta and a piece of bread in a bowl of water. The 
bread will fall apart, but the pasta won't. That's because in pasta dough, 
the starch granules get trapped in a network of protein molecules, so it 
takes more work-and more time-to get at them. That's why pasta releases its 
carbs much more slowly than potatoes or most breads do, especially if it's 
served al dente (slightly undercooked). Similarly, gnocchi, a pasta-like 
product made from durum wheat and potato flour, has a lower GL than 
potatoes. You'll find pastas, especially whole wheat pastas and 
protein-enriched pastas, on our list of Magic foods in Part 2.

Pasta is particularly good for you if you eat it as the southern Italians 
do: cooked al dente, prepared with olive oil and beans or vegetables, served

in modest portions, and followed by a piece of fish or lean meat and perhaps

a side of garlicky greens and fruit for dessert. A huge bowl of overcooked 
pasta with a butter or cream sauce is not what the doctor ordered.

Protein
Unlike carbohydrate, protein doesn't raise blood sugar. Your body breaks it 
down into amino acids, which it uses as building blocks for muscles as well 
as many compounds such as neurotransmit- ters, the brain's chemical 
messengers. Unless you're on a diet that has no carbs, your body won't even 
try to convert protein into blood sugar.

That's why you'll find protein foods such as fish, chicken, beef, pork, soy,

milk, eggs, and cheese on our list of Magic foods. If you substi- tute 
calories from one of these foods for some of your carbohydrate calories, 
your blood sugar will thank you. For instance, if you add shrimp to a rice 
dish, you'll eat less rice, and the meal will have less impact on your blood

sugar.

While we're fans of protein, we're not sug- gesting a diet of fatty bacon, 
greasy burgers, and the like. These are packed with saturated fat, and as 
you'll read a bit later, saturated fat increases insulin resistance, which 
is bad for your blood sugar. Lean protein foods, like fat-free milk and 
chicken breast without the skin, are far better choices because they contain

fewer calories and less saturated fat. Fish and shellfish are defi- nitely 
on the menu because they're not only low in saturated fat but also high in 
heart-healthy omega-3 fatty acids. Beans, peas, and lentils, all high in 
protein, have the added plus of being rich in fiber.

We're also not suggesting an extremely high protein, low carb diet. You'll 
find out why in the next chapter.

More Pluses for Protein
There are also other benefits to protein. Some of the compounds our bodies 
make from pro- tein's amino acids help regulate blood sugar, so including 
protein in a meal means your body will handle the carbohydrates in that meal

more efficiently. That's one reason we want you to include a source of 
protein with every meal. Another reason: Your body takes a while to break 
down the protein in the foods you eat, and this slows the digestion of the 
whole meal, including the carbs it contains, making for a slower rise in 
blood sugar.

In one recent study, healthy volunteers ate a starchy breakfast (white 
bread) followed by a starchy lunch (mashed potatoes and meatballs). On some 
days, however, they got extra protein in the form of whey (dairy protein). 
On days when they ate more protein, their blood sugar levels were more than 
50 percent lower in the fol- lowing 2 hours than on days when they ate 
mostly carbs. Another study, of people with dia- betes, found that adding 
whey reduced their blood sugar response by 21 percent over the fol- lowing 2

hours.

Protein, especially the kind found in milk, also stimulates the pancreas to 
produce insulin. That may not sound like a good idea since having high 
levels of insulin over long periods of time is unhealthy. But the earlier 
your body makes insulin in response to a rise in blood sugar, the less 
insulin it may need to make-and the less likely you are to become insulin 
resistant.

PROTEIN AND WEIGHT LOSS
Eating more protein-rich foods should even help you lose weight. Protein 
puts a damper on hunger, expanding the time between when you eat and when 
your stomach starts rumbling again. Research proves it. In a six-day study, 
one group of volunteers went on a low-Gl, high- protein diet. The other 
group followed a low-protein, high-carb diet. Both groups were allowed to 
eat as much as they wanted-and the folks who ate the high-protein diet 
consumed 25 percent fewer calories than those in the high- carb group. In a 
longer study, lasting six months, high-protein dieters lost more weight than

high- carb dieters. They ate less because they felt fuller.

Getting enough protein can also help keep your metabolism running at full 
speed. Usually, when you really cut back on calories-especially if you go on

a very low carb diet-your body resorts to breaking down muscle tissue for 
energy. But muscle tissue burns up a lot of calo- ries even when you're not 
flexing a thing, so breaking it down slows your metabolism. Eating plenty of

protein helps your body keep its muscle tissue.

In diet studies, people on moderately high pro- tein diets lost more body 
fat and less muscle. A moderately high protein diet might get as much as 30 
percent of its calories from protein, rather than the 15 to 20 percent most 
people get. Twenty to 30 percent is the protein intake we recommend.

Fat
Fat has gotten a bad rap, to the point where most people think the less fat 
you eat, the better. Research is proving that this just isn't true.

During the height of the low-fat craze, people loaded up on carbohydrates 
like fat-free chips and low-fat cookies-foods laden with fast- acting 
carbohydrates-thinking they were doing themselves good. What a mistake! They

were actually wreaking havoc on their blood sugar and eating just as many 
calories in the bargain.

The fact is, fat's no demon. Some fats are posi- tively good for you and 
your blood sugar, and they absolutely belong in your diet.
Like protein, fat doesn't raise blood sugar, so swapping carb-rich foods 
such as pretzels for fat- rich foods such as nuts can be an excellent trade.

Also like protein, fat takes a while to digest.

Because it slows the rate at which food leaves your stomach, it can blunt 
the blood sugar effect of a whole meal, even if that meal includes carbs. 
Tossing your salad with olive oil or drizzling some on your pasta, adding 
some nuts to your rice, broiling fatty fish for dinner, or using slices of 
ripe avocado in your sandwich won't magi- cally lower your blood sugar, but 
it will help.

THE POWER OF PROTEIN
Adding protein to a carbohydrate dish lowers the glycemic load of the dish- 
assuming you eat the same amount-because you end up eating less 
carbohydrate. Protein itself also helps steady blood sugar.

SHRIMP-FRIED RICE IS LOWER GL THEN FRIED RICE.

Good Fat, Bad Fat

Notice that we've talked about nuts, oils, and fish instead of other fat 
sources such as burgers or butter. It's true that adding fat lowers the GL 
of a starchy food, but adding butter or sour cream to a heap of mashed 
potatoes doesn't make it healthy. Quite the contrary.

Butter, which comes from cow's milk, is an animal food, and as with many 
animal foods, most of the fat it contains is saturated. That's the kind that

clogs arteries. It's also bad for blood sugar. In both animal and human 
studies, a diet high in sat- urated fat has been shown to trigger insulin 
resistance, which it does in many ways. Saturated fat increases 
inflammation, which is toxic to cells, including those that handle glucose. 
It also makes cell membranes less fluid, so the insulin receptors there are 
less responsive to insulin; the hormone bounces off them like water off a 
drum rather than sticking to them.

It's clear that people who eat the most saturated fat are at the highest 
risk of developing insulin resistance and metabolic syndrome. And as you 
read in Chapter 1, these conditions increase your risk of heart disease and 
diabetes.

The trick, then, is to avoid the worst of the "bad" fat foods, like marbled 
steak, high-fat lunchmeats, butter, whole milk, full-fat cheeses, and ice 
cream, and choose instead lean cuts of meat and poultry, fat-free or 1% 
milk, low-fat cheese, and lean lunchmeats such as turkey, chicken, and 
extra-lean roast beef.

Even better, embrace unsaturated fats, which can actually improve insulin 
sensitivity, thus ben- efiting your blood sugar. These fats come mainly from

plants-think avocados, nuts and seeds, olives, and olive and canol a oil-and

fish and seafood. The Mediterranean diet, one of the healthiest diets in the

world, gets a moderately high 30 to 35 percent of its calories from fat, 
mostly the unsaturated kind. This is the fat ceiling we recommend.

Protecting Your Heart
"Good" fats are also good for your heart. Swapping that cheeseburger for 
seafood or that butter for peanut butter (a good source of unsat- urated 
fat) lowers your "bad" LDL cholesterol while leaving "good" HDL cholesterol 
alone. In fact, eating just a handful of nuts a few times a week can slash 
your risk of getting heart disease by 25 percent.

So can eating fish a few times a week. Seafood contains omega-3 fatty acids,

which do a world of good for your heart by lowering triglycerides, helping 
prevent blood clots, reducing inflamma-tion, and promoting normal heart 
rhythm. Eating just two servings of fish-especially fatty fish such as 
salmon or mackerel-a week can reduce your risk of heart disease by a third 
or more.

Losing weight
You'd think that if you want to lose weight, you should cut way back on fat,

which is high in calories. Pretty obvious, right? Surprisingly, recent 
research has shown it's not necessarily true. A moderate-fat diet can be 
every bit as effective as a low-fat diet in helping you lose weight-if you 
choose mostly beneficial fats.

A bit of fat also makes meals more satisfying, which can make it easier to 
stick to a healthy eating plan over the long haul. Try to go too low fat, 
and you'll most likely throw in the towel at some point, probably sooner 
rather than later. In one study of overweight men and women, those on a 
moderate-fat diet lost about 9 pounds (4 kg) over 18 months, while those on 
a low-fat diet actually wound up gaining more than 6 pounds (3 kg). One key 
reason was dieting fatigue: Only 20 percent of those on the low-fat diet 
were still actively participating by the end of the study, while 54 percent 
of those on the moderate-fat diet were still at it.

Lower Blood Sugar with Soluble Fiber
Carbs, protein, and fat are all macronutrients- nutrients that provide the 
vast majority of our calories. Fiber doesn't count because it isn't digested

by the body, so it provides not a single calorie. Nevertheless, it's an 
extremely impor- tant element in a Magic diet.
There are two types of fiber: soluble and insol-uble. Soluble fiber is the 
kind that dissolves in water. It's found in oats, barley, beans, and some 
fruits and vegetables. Insoluble fiber is found mostly in whole wheat and 
some fruits and veg- etables. Both types are very good for you, but only 
soluble fiber will help lower your blood sugar-in a big way.

How big? Researchers at a USDA Diet and Human Performance Laboratory tested 
oatmeal and barley (which is even richer in soluble fiber than oatmeal) on 
overweight middle-aged women. On days when the women ate oatmeal for 
breakfast, their blood sugar levels over the following 3 hours were about 30

percent lower than when they ate a sugar-laden pudding. On days when they 
ate barley cereal, it was about 60 percent lower.

BEST FOODS FOR SOLUBLE
Here you'll find the amount of soluble fiber per serving of various foods. 
Remember, you're aiming for about 10 grams a day.

grains (1/2 cup cooked)
Barley 1 g
Oats 1 g

beans and peas (1/2 cup cooked)
Black beans 2g
Great Northern beans 1.5 g
Kidney beans 3g
Lima beans 3.5 g
Navy beans 2g
Pinto beans 2g
Black-eyed peas 1 g
Chickpeas 1 g

vegetables (1/2 cup cooked)
Broccoli 1 g
Brussels sprouts 3 g
Carrots 1 g

fruit (1 medium fruit, except where noted)
Apple1 g
Blackberries (1/2 cup)1 g
Grapefruit 2g
Orange 2g
Pear 2g
Prunes (1/4 cup) 1.5 g

Reader's Digest Magic Foods for Better Blood Sugar 

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