5/31/2011 Just Out
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The American Dietetic
Association website says:
“Sugars really have no direct relationship
to any health problem
except for their role in tooth decay ...
These OUTRAGEOUSLY
MISLEADING STATEMENTS provide strong motivation to discredit and be
skeptical about many other things that many badly-misinformed “professionals” are
incorrectly saying about nutrition. Morbid obesity has been increasing steadily
since these professionals began recommending high-carbohydrate (sugary-sweet)
diets to the masses.
The following material is presented in direct confrontational opposition to pseudo-scientific misinformation presented by registered and board-certified professionals, who do our society a great disservice by propagating traditional misinformation about nutrition.
“The thinking which created the problem is insufficient to solve it” – Albert Einstein.
It is high time that we seriously rethink the way we harm our
children’s minds by rewarding them with sugar.
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If you say: “I know that I shouldn’t do it, but I’m going to (damage my health) anyway” - then you should probably leave this website, since there is no need wasting your time reading scientific facts that can significantly enhance your joy and longevity. You don’t need to waste time fastening your seat belt or doing things to avoid the risk of preventable cancer either (ironic chuckle)
BUT, if
you are willing to make a few lifestyle changes to become happier and
healthier, then PLEASE READ ON.
Have you ever
wondered why you feel hungry a few hours after eating a big meal? Chances are you
ate low-fat carbohydrate-containing foods that caused a rapid spike in your
blood sugar. Your body responds by releasing extra insulin into your blood
stream. The high insulin makes blood sugar crash back down and suppresses
burning fats as well - You get that famished feeling, which leads to
overeating.
That is what
happened in a study of obese teenage boys by researchers at Children's Hospital
in Boston and the USDA center in Boston. It's the first solid evidence that
carbohydrates with a high glycemic index (those that are rapidly digested and
release glucose into the blood stream) contribute to obesity.
On three separate
days at least a week apart, researchers fed the boys breakfast and lunch having
either a high, medium or low glycemic index (GI). The boys ate almost twice as
much after the high-GI meals compared to the low-GI fare. The high-GI meals
induced a sequence of hormonal and metabolic changes that promoted overeating. http://www.pediatrics.org/cgi/content/full/103/3/e26:
Results: Voluntary energy intake after the high-GI
meal (5.8 megajoule [mJ]) was 53% greater than after the medium-GI meal (3.8
mJ), and 81% greater than after the low-GI meal (3.2 mJ). In addition, compared
with the low-GI meal, the high-GI meal resulted in higher serum insulin levels,
lower plasma glucagon levels, lower postabsorptive plasma glucose and serum
fatty acids levels, and elevation in plasma epinephrine. The area under the
glycemic response curve for each test meal accounted for 53% of the variance in
food intake within subjects.
Conclusions. The
rapid absorption of glucose after consumption of high-GI meals induces a
sequence of hormonal and metabolic changes that promote excessive
food intake in obese subjects. Additional studies are needed to
examine the relationship between dietary GI and long-term body
weight regulation. glycemic index, obesity, dietary carbohydrate,
diets, insulin.
Excessive
fat consumption is widely believed to be a major dietary cause of obesity. For
this reason, the US Department of Health and Human Services,
American Heart Association,7 and
American Diabetes Association currently advocate consumption of a
low-fat diet in the prevention and treatment of obesity. Recently,
however, the relationship between dietary fat and obesity has been
questioned on several grounds including that both cross-sectional
and longitudinal analyses have failed to show a consistent association
between dietary fat and body fat, and that weight loss on
low-fat diets is usually modest and transient. In addition, and
perhaps of particular significance, mean fat intake in the United
States reportedly has decreased over the past 3 decades, from
42% to 34% of dietary energy, whereas the rate of obesity has
continued to rise.
Another
dietary factor that may influence body weight is the glycemic index (GI). GI is
a property of carbohydrate-containing food that describes the rise
of blood glucose occurring after a meal. Foods that are rapidly
digested and absorbed or transformed metabolically into glucose have
a high GI. The GI of a meal is determined primarily by the amount of
carbohydrate consumed and by other dietary factors affecting food
digestibility, gastrointestinal motility, or insulin secretion
(including carbohydrate type, food structure, fiber, protein, and
fat). Most starchy foods commonly eaten in North America, chiefly
refined grain products and potatoes, have a high GI, exceeding that
of even table sugar by up to 50%. By contrast, vegetables, legumes,
and some fruits generally have lower GI.
A
potential adverse consequence of the decrease observed in mean fat intake in
recent years is a concomitant increase in dietary GI. A reduction of
dietary fat tends to cause a compensatory increase in sugar and
starch intake. Indeed, a rise in total carbohydrate consumption
since the 1970s has been documented. Furthermore, because
fat slows gastric emptying, carbohydrate absorption from low-fat
meals may be accelerated. In view of these observations, it seems
likely that the GI of the American diet has risen in recent years.
Previously, an inverse relationship between GI and satiety has been
shown in several, but not all, single-meal studies. Although these
reports suggest a potential influence of GI on short-term energy
intake, the practical relevance of GI to energy regulation and
obesity remains unclear.
The
purpose of this investigation was to test the hypothesis that consumption of
high-GI foods induces a sequence of hormonal changes that lead to
decreased availability of metabolic fuels, excessive hunger, and
overeating in obese subjects.
The researchers
suspect that their findings apply to the middle-aged and elderly as well. An
alarming number of U.S. children and adults are now significantly overweight,
following a reduction in fat intake since food labels were required to show fat
content, and the 1992 USDA Food Pyramid low-fat, high-carbohydrate diet was
recommended.
Sugars and starchy
foods commonly eaten in North America (refined grain products, potatoes, etc.)
have a high GI. Moreover, many of the “low-fat” foods that have flooded grocery
shelves since “experts” have been recommending low fat diets are also addictive
and high in calories. Some starchy foods have GI's up to 50 percent higher
than table sugar. Sources of concentrated sugars, such as fruit juices and
sugar water, also have a very high GI. By contrast, healthy vegetables, nuts,
legumes and some fruits generally have a low GI.
Eating
carbohydrate-containing foods, including some fruits, temporarily raises blood
sugar and insulin levels. On the other hand, a diet rich in the soluble fiber
found in fruit may lower the risk of type 2 diabetes, despite the high
carbohydrate content of most fruit. High-fiber food supplements, such as pectin
from fruit like apples or grapefruit, have improved glucose tolerance in some
studies. Most doctors advise people with diabetes to eat a diet high in fiber.
Focus should be placed on high fiber fruits, vegetables, nuts, seeds, oats, and
whole-grain products. Fruit juices with most of their beneficial fiber removed
generally have a high GI.
Many people find
that they become mentally and physically sluggish when their blood sugar level
rises following consumption of high GI foods. The majority of brain function is
significantly influenced by the level of glucose in the blood. A study
published in the January
2005 issue of Diabetes Care documented this effect.
Dr. Daniel J. Cox (University
of Virginia Health System in Charlottesville) and his colleagues conducted a
field study where the team instructed the participants to complete tests
assessing verbal and mathematical skills using hand-held computers immediately
before monitoring blood glucose, three to four times each day.
Many of the
subjects made more errors and had slower responses when blood glucose exceeded
a certain point. Cox pointed out that to avoid a drop in performance associated
with low blood glucose, people often load up on carbohydrates before
"cognitively sensitive procedures," such as exams. "But they in
fact could being doing themselves a significant disservice," he said, and
would perform better by avoiding both high and low extremes of blood glucose
levels.
- - - - - - - - - - - - - - - - - - - -
High blood sugar is
among the most costly health problems in America. Health care and other
costs directly related to diabetes treatment, and the cost of lost
productivity, are $98 billion annually.
Many people first
become aware that their blood sugar levels have been too high for too long when
they develop one of its life-threatening complications (some of which are
irreversible):
Scientific Explanation of Sugar-Accelerated Aging: Glycation is the formation of a double-bond between the glucose aldehyde-group and the lysine amino group with the elimination of a water molecule. (Simplification: sugar displaces essential water molecules in proteins – the building blocks of our tissues.)
The
double-bond between the glucose carbon and the lysine nitrogen is an imine
(known as a Schiff base). The imine can quickly re-arrange atoms such that the
2-carbon (2nd carbon) of the glucose loses its two hydrogens, resulting in a
carbonyl group (>C=O) and in hydrogen-saturation of the carbon &
nitrogen which formerly constituted the imine. This re-arrangement structure is
called an Amadori product (a ketoamine). Both glycation and Amadori product
formation are completely reversible reactions. But the formation of Advanced
Glycation End-products (AGEs) by oxidation of Amadori products is
irreversible.
AGEs
in tissues increase the rate of free radical production to 50-times the rate of
free-radical production by unglycated proteins. AGEs attached to bad
LDL-cholesterol greatly accelerates oxidation and subsequent atherosclerosis
(deadly heart disease). The irreversible cross-linked proteins of AGEs in
vessel collagen also contributes to atherosclerosis, as well as to kidney
failure - conditions worsened by sugar diabetes [DIABETES 46(Suppl 2):S19-S25
(1997)]. AGEs aggravate protein cross-linking in the plaques a neurofibulary
tangles that characterize Alzheimer's Disease, thereby accelerating neuron
death [BRAIN RESEARCH REVIEW 23:134-143 (1997)].
The
higher glycation rate in people with elevated blood sugar is undoubtedly
related to the clear fact that diabetes greatly resembles accelerated aging.
AGEs are universal symptoms-and-causes of aging - adversely affecting skin,
lungs, muscles, blood vessels, brain and all organ functions in general.
Increased insulin resistance and other symptoms of diabetes are commonly
documented characteristics of aging. Diabetes-like atherosclerosis and the
resultant generalized reduction of blood flow to all cells has an extremely
adverse effect on most organ systems. (Simplification: HIGH SUGAR KILLS)
Although
most proteins are short-lived, some proteins, such as crystallins in the eye
lens of mammals, can last a lifetime. Lens crystallines, collagen and basement
membrane are the proteins most vulnerable to cross-linking and AGE formation,
because they are the most long-lived proteins, with a slow rate of replacement.
Collagen accounts for about a third of total body protein in mammals. Collagen
cross-linking in skin, muscle and organs throughout the body leads to the
sinewy, inelastic tissue characteristic of aging.
Cross-linking
of proteins makes connective tissue lose elasticity, increases arteriosclerosis
(since blood vessels are almost entirely connective tissue), reduces kidney
function, slows wound healing, reduces the vital capacity of the lung and
contributes to cataracts and other diseases of the eye like macular
degeneration of the retina, leading to blindness. Glycation also contributes to
arteriosclerosis by making LDL-cholesterol unrecognizable to LDL-receptors,
thereby increasing LDL in the blood.
By
age 65, half of Americans have cataracts – a clouding of the lens, which
significantly blurs vision. Excess blood sugar in diabetics contributes to this
problem, as do years of exposure ultraviolet light (UVB), smoking and a
deficiency of antioxidants. The form of sugar
called “sorbitol” builds up in the lens creating cataracts. The flavonoid
(plant pigment) called “quercetin” is a building block for other beneficial
antioxidants. It impedes an enzyme that leads to accumulation of sorbitol in
the lens. Quercetin occurs naturally in apples, onions and black tea. As an antioxidant,
it also reduces the risk of cancer and heart attack. Quercetin is a mild
antihistamine, which helps relieve asthma, hay fever and sinusitis, since it
can reduce airway inflammation.
Birds
have blood glucose levels that are 2-10 times higher, and body temperatures
2ºC-4ºC higher than mammals. Higher temperatures and higher blood glucose would
be expected to accelerate glycation and AGE formation in birds, yet their
lifespans are considerably longer than those of comparable-sized mammals. High
levels of antioxidants in birds result in fewer glucose-derived crosslinks
[JOURNALS OF GERONTOLOGY 54A(4):B171-B176 (1999)].
Glucose
is not the most active sugar for glycation. Galactose is 5 times more reactive
than glucose, fructose is 8 times more reactive (high-fructose corn syrup is
one of the very worst commonly-used sweeteners), deoxyglucose is 25 times
more reactive, ribose is 100 times more reactive and deoxyribose is 200 times
more reactive.
Sucrose
is composed of the two monosaccharides glucose & fructose, whereas lactose
(milk-sugar) is composed of the two monosaccharides glucose and galactose. It
is no accident that the least glycating of sugars is the sugar organisms most
used by our body for energy. Some aldehydes produced by destructive lipid
peroxidation are more reactive than any of the sugars.
Not
all of the damaging effects of sugar are due to glycation. Glucose and fructose
are reduced to sorbitol by the enzyme aldol
reductase. Sorbitol is a tissue toxin, contributing to retinopathy,
neuropathy, cataracts and kidney disease. And, not all protein cross-linking is
due to glycation. Aldehydes produced by lipid peroxidation, such as
MalonDiAldehyde (MDA, propanedial), can cross-link proteins by forming covalent
bonds with lysine amino acids.
This helps to explain why sugar accelerates aging and antioxidants help slow down accelerates aging processes caused by excess sugar. Simple scientific Conclusion: reduce intake of high-glycemic-index foods and increase intake of natural antioxidants.
Kidney overload,
frequent urination and dehydration occur when the system tries to purge excess
blood sugar. High blood sugar is the leading cause of end-stage kidney (renal)
disease, accounting for 43% of new cases. In 1999, 38,160 people with
diabetes began treatment for end-stage renal disease. In 1999, a total of
114,478 people with high blood sugar underwent dialysis or kidney
transplantation. Organ transplants introduce many other complications, such
as the need to disable our essential immune system, to eliminate the risk of
foreign organ rejection, which drastically reduces our ability to fight disease
naturally and accelerates the aging process.
If we are in an
accident that results in a traumatic amputation, we would react quickly, but
for people who are consuming far too much carbohydrate, the threat of a future
amputation (or many other potential complications or death) does not cause them
to significantly change their lifestyle to avoid the high risk of future
potential traumatic suffering.
Rapid feedback from
a precise glucometer, weight scale, etc. can help us live longer and be much
happier than if we ignore our intake of excessive carbohydrates. But, we must
learn to differentiate good information from the bad, by paying close attention
to our weight scales, fitness, body fat level, mood and daily glucometer
readings.
Each of us is a
unique individual. We must study and get to know ourselves and our own bodily
metabolism, better than our doctors and dietitians have time (inclination, or
the ability) to do.
Generally
Avoid or Minimize Simple Carbohydrates (unless you are an infant, suffer from low blood sugar, or you are
running a marathon). Exceptions: Some sources of simple carbohydrates have both
nutritional pros and cons. Such foods include: specific (but not all) fruits,
vegetables and milk. The benefits and risks of each particular food should be
weighed carefully, depending on each person’s body make up, sensitivities, and
hourly consumption requirement for blood sugar (as precisely measured by serum
glucose level).
If you have been
diagnosed with any form of high-or-low blood sugar, it is important that you
regularly check your blood sugar with a glucometer - at least once a day or
more until you learn which of your behavior modifications work, and which of
your lifestyle choices and habits do not. Change one thing at a time and pay
attention to your feedback.
Several people have
told me: “I tried reducing my carbohydrates and I didn’t lose weight.” That is quite
possibly true (although many sugar addicts “cheat”). The fallacious conclusion
often made by such sugar addicts is: “Since I didn’t lose weight when I reduced
my carbohydrates and took a short walk, then its OK for me to sit in front of
the TV and eat all of the sugar that I crave so very much.” GAK!
Regardless of what
other people say, regardless of the partial truths that you tell your friends,
quietly pay close attention to your own biofeedback. If you want to lose weight
or reduce blood sugar, inflammation, sugar-related diseases and the rate of
aging, there are two basic ways: (1) reduce carbohydrates, and (2) increase
your exercise.
If your biofeedback
numbers (weight, blood sugar, body fat, energy, mirror, clothing fit, etc.) are
gradually getting better, then you are on the right track – you may plateau for
a while, but you’ve learned how to make things incrementally better. Keep on
keepin’ on and feel confident of your long-term success.
If your biofeedback
is bad, further reduce carbohydrates (especially the high-glycemic ones) and
increase exercise frequency, duration and intensity (without overdoing what is
medically safe for you to do, all things considered). Ultimately YOU must take
control of your own health and happiness, which are lifelong study-and-learning
processes, with new information coming available every year. Don’t feel guilty.
Don’t get stressed out.
Don’t let the
transient manic / depressive feelings of sugar addiction overcome your
intellect and rational thinking. You know what ultimately must be done. You
know the long-term consequences for failure to listen to what your biofeedback
is trying to tell you. Sometimes, addicts have to crash to the bottom before
they are willing to take back control of their lives and set their biofeedback
progression in the correct direction with significant behavior modification.
(See Changing Mental Images) I hope
your intellect will save you such pain (if you are currently addicted to
harmful bad habits and you know that you are out of control). There are many
sources of assistance and support. If you like, we invite you to write us and
we will offer what we can (without trying to diagnose any disease or prescribe
any specific medical or mental treatment): JoyfulAging@AOL.com
Sucrose - Table sugar, brown sugar, confectioners
sugar, raw sugar and turbinado
Glucose - Dextrose, corn syrup and glucose syrup or
tablets
Fructose – Honey, fruits and vegetables (See
material on specific fruits and vegetables)
High fructose corn
syrup is a liquid sweetener that contains 42-90 percent fructose
Honey is made up of
glucose, fructose and water
Alcohol Sugars - Sorbitol, mannitol, xybitol
Lactose - Milk products (See our material on Milk)
Maltose,
Dextrose – Cereals, flour
and many baked goods
Read The
Nutrition Facts Label,
which shows content of sugars from all sources (naturally occurring sugars plus
added sugars). You can use this to compare the amount of total sugars among
similar products.
To find out if
sugars have been added, you also need to look at the food label ingredient
list. A food is likely to be high in sugars if one of these names appears as
one of the first few ingredients, OR if multiple of these items are listed as
ingredients (even if not first in the list): brown sugar, corn sweetener, corn
syrup, dextrose, fructose, fruit juice, glucose, high-fructose corn syrup, honey
invert sugar, lactose, malt syrup, maltose, mannitol, molasses, raw
sugar, sorbitol, sucrose, syrup, table sugar, turbinado or xybitol. Ingredients
like flour and processed cereals quickly metabolize into high blood sugar
levels.
The glycemic index
of a food depends on many factors including harvest time, gene species, cooking methods, age of food, type of
processing, protein and fat content, fiber
content, nutritional profile, and many other variables. Different studies of
the same food have resulted in glycemic variations ranging from 20-40 points.
Furthermore, the
human variable has to be taken into account. Glycemic index variations occur in
the average person based on age, time of day, activity, etc. Diabetics react differently
than non-diabetics. These variables can change the glycemic response to a food
or meal by as much as 100 percent. This means that the same person can have
different blood sugar responses to the same food at different times on
different days. Glycemic Index absolute numbers are therefore difficult to
understand – It is not like counting calories. What matters is the relative
position on the Glycemic Index.
Worst GI
Glucose Tablets Or Liquid Maltodextrin Dates Parsnips Rice Pasta Instant Rice Breakfast Cereals Plain Baked Potato Tapioca Jelly Beans Cookies and Cakes Rice Cakes Waffles, Pancakes Candy Bar Donut French Fried Potatoes Corn Chips Pumpkin Bread Stuffing Watermelon Dried Beans Banana Soft Drink Alcohol Beverage (Sweet) Pineapple Green Pea Soup Black Bean Soup Sucrose Apricots Raisins Beets High Fructose Corn Syrup Ice Cream Cheese Pizza Honey Mango Fruit Cocktail Popcorn Sweet Corn Durum Wheat Spaghetti |
Sweet Potato Potato Chips Kiwifruit Orange Juice Green Lentils Grapefruit Juice Baked Beans, Canned Green Peas Grapes Pineapple Juice Pinto Beans Carrot Juice Orange Pear Lentil Soup Chick Peas Black-Eyed Peas Apple Juice Hominy Corn Carrots Plum Navy Beans Tomato Soup Apple Brown Beans Yogurt Lima Beans Broth Milk, Chocolate Kidney Beans Milk, Skim Dried Apricots Butter Beans Soy Milk Black Beans Whole Milk, 4% Fat Grapefruit Cherries Fructose Peanuts Soy Beans Better
GI
|
Complex
Carbohydrates are normally (somewhat) better than simple carbohydrates, but overweight people and people with high
blood sugar or high triglycerides should probably limit carbohydrate
consumption to small amounts in the morning, or moderate amounts just before
heavy muscular activity. The fruits and vegetables that also provide essential
vitamins, antioxidants, etc. are usually the
best choice (for breakfast or lunch).
If you are NOT
running a marathon, you should probably avoid most carbohydrates for hours
before resting, sleeping or sitting for long periods at work, in front of a
television, the Internet, etc. The obvious exception is people with abnormally
low blood sugar (hypoglycemia).
If (when) your
blood sugar level climbs above your current requirement for various bodily
functions, high-blood-sugar damage is being done everywhere that blood flows.
This damage is often incrementally cumulative over long periods of time. Some
high-blood-sugar-caused damage (such as diabetic neuropathy, i.e., “nerve
death”) is normally permanent and irreversible (neurons do not increase in
numbers, as do muscle cells, etc).
The higher your
serum glucose level, the longer it has been high, the worse the cumulative
damage that sugar causes throughout your bodily tissues and organs.
Apart from a few
notable exceptions, most simple carbohydrates (like sugar and especially
sweet liquids) should be avoided by many people most of the time. Some
fruits and vegetables (which have both simple and complex carbohydrates,
essential nutrients, vitamins, antioxidants, etc.) should be eaten in
moderation, at times when glucose (muscle and brain fuel) requirement will
be high (but NOT just before sedentary inactivity, resting or sleep).
If you cannot relax
without a large serving of sugar, or if you get depressed if you haven’t had
some sugar in the last few hours, then you are probably badly addicted to sugar
and you need behavior modification rehabilitation therapy (as do all addicts).
If you can’t correct your bad habits with your own intellect and will power by
yourself, then seek nearby professional assistance or a support group, (but be
careful about becoming a dependent personality, addicted to endless therapy).
Hopefully, you will
be able to study material, such as the references provided by JoyfulAging.com
and do what is necessary on your own to change life-long bad habits. If you
ever say: “I know I shouldn’t eat this, but I’m going to (do damage to
myself) anyway”, you need behavior modification therapy before more
serious damage becomes irreversible. Simply adjusting your value system to
believe that “fat is beautiful” is NOT the correct answer. Have you ever seen
any very fat older people? Morbid obesity kills people before they get old.
Excess fat and high blood sugar greatly accelerate aging.
Complex Carbohydrates
release their sugars more slowly than simple carbohydrates (although specific
complex carbs vary widely on the rate of sugar release. (Comprehensive Glycemic Index).
One important
nutrition goal is to maintain stable, slowly-varying serum glucose levels. The
amount and type of carbohydrates ingested should match your body’s hourly
demand for blood sugar. If you are gaining weight, clearly you are consuming
way too much carbohydrate that metabolizes into sugar.
Complex
Carbohydrate Sources
Insoluble Fiber - Wheat bran, cabbage, beets, carrots,
brussel sprouts, turnips, cauliflower and apple skin (pectin)
Soluble Fiber -: oat bran, oats, legumes (beans), citrus
fruits, strawberries, apple pulp, psyllium, rice bran and barley
Starches - Flour, bread, rice, corn, oats, barley,
potatoes, carrots, corn, legumes, fruits and vegetables.
Many starches (like
white flour, rice and potatoes) are high on the glycemic Index, and should be
avoided or limited by diabetics, inactive and overweight people.
Fibrous
carbohydrates are digested slowly, which can lead to increased levels of
stomach gas and “bloating” in an otherwise healthy diet. Many adults (perhaps
30%) do not produce or store sufficient enzymes to digest certain foods (for
example, lactose intolerance, etc.). Enzyme supplementation can help ease this
unpleasant problem (and improve social harmony). Many antioxidants
are also enzymes.
According to the
American Heart Association ( http://www.americanheart.org
):
“Substituting
carbohydrates for fats may increase (negative) triglyceride levels in some
people. It also may lower HDL (the good kind of essential) cholesterol.”
High triglycerides (hypertriglyceridema) are bad.
HDL’s are the “good” form of cholesterol
that help reduce excess cholesterol build up and high blood pressure. Thus, substituting
excessive carbohydrates for fats can increase the risk of heart disease and
other problems in many people.
------------------------------
The following
extensive sugar research summary is presented in an attempt to clearly
communicate the many serious health problems that have been directly linked to
sugar through scientific research. This list is not complete or comprehensive.
It is not an attempt to diagnose or treat any particular disease. See a
qualified specialist if you have any personal questions. If you receive
contradictor information (as often happens), seek input from multiple sources
and pay close attention to your personal biofeedback.
We hope that this
valuable information will lead your to superior self-control Joyful Aging
behavior modifications - Live Long and Be Happy.
------------------------------
Overwhelming Reasons Why Sugar Can Ruin Your Health
By Dr.
Nancy Appleton.- Author, lecturer, researcher and nutritional consultant. Her
interesting publications include LICK THE SUGAR HABIT, HEALTHY BONES,
HEAL YOURSELF WITH NATURAL FOODS, BALANCED BODY SECRETS, and 21
HEALING DAYS. (See the scientific research References below)
Quick Summary:
1.
Sugar can suppress the immune system and slow down
prevention and healing processes.
2.
Sugar upsets the body’s mineral balance.
3.
Sugar can cause hyperactivity, anxiety, difficulty
concentrating, and crankiness in children.
4.
Sugar can significantly increase triglycerides (heart
disease, high blood pressure and stroke).
5.
Sugar contributes to a reduction in bacterial infection
defense.
6.
Sugar causes a loss of tissue elasticity and function, the
more sugar you eat the more elasticity and function you loose (wrinkled,
weathered old skin).
7.
Sugar reduces high-density lipoproteins (good cholesterol
that fights heart disease).
8.
Sugar leads to chromium deficiency (poor blood sugar
control).
9.
Sugar leads to cancer of the breast, ovaries, prostrate and
rectum.
10. Sugar
can increase fasting levels of glucose.
11. Sugar
causes copper deficiency.
12. Sugar
interferes with absorption of calcium and magnesium.
13. Sugar
can weaken eyesight.
14. Sugar
raises the level of a neurotransmitters, dopamine, serotonin, and
norepinephrine.
15. Sugar
can cause hypoglycemia.
16. Sugar
can produce an acidic digestive track, which impairs digestion and metabolism.
17. Sugar
can cause a rapid rise of adrenaline levels in children (combative behavior).
18. Sugar
malabsorption is frequent in patients with functional bowel disease.
19. Sugar
can accelerate aging (through many different complex cascading processes).
20. Sugar
can lead to alcoholism.
21. Sugar
can cause tooth decay.
22. Sugar
contributes to morbid obesity.
23. High
intake of sugar increases the risk of Crohn's (inflammatory bowel) Disease,
and ulcerative colitis.
24. Sugar can
cause changes frequently found in persons with gastric or duodenal ulcers.
25. Sugar
can cause arthritis.
26. Sugar
can cause asthma.
27. Sugar
can cause Candida Albicans (yeast infections)
28. Sugar
can cause gallstones.
29. Sugar can
cause ischemic heart disease and neuropathy (damage to small capillaries).
30. Sugar
can cause appendicitis.
31. Sugar
can cause multiple
sclerosis and exacerbate its
symptoms.
32. Sugar
can cause hemorrhoids.
33. Sugar
can cause varicose veins.
34. Sugar
can elevate glucose and insulin responses in oral contraceptive users.
35. Sugar
can lead to periodontal disease.
36. Sugar
can contribute to osteoporosis.
37. Sugar
contributes to saliva acidity.
38. Sugar
can cause a decrease in insulin sensitivity (glucose overload).
39. Sugar
leads to decreased glucose tolerance.
40. Sugar
can decrease growth hormone.
41. Sugar
can increase cholesterol (which is linked to heart disease, high blood pressure
and stroke).
42. Sugar
can increase systolic blood pressure.
43. Sugar
can cause drowsiness and decreased activity in children.
44. Sugar
can cause migraine headaches.
45. Sugar
can interfere with the absorption of protein.
46. Sugar
causes food allergies.
47. Sugar
can contribute to diabetes and diabetic complications.
48. Sugar
can cause toxemia during pregnancy.
49. Sugar
can contribute to eczema in children.
50. Sugar
can cause cardiovascular disease.
51. Sugar
can impair the structure of DNA (cancer causing genetic mutations).
52. Sugar
can change the structure of protein.
53. Sugar can
make our skin age by changing the structure of collagen.
54. Sugar
can cause cataracts.
55. Sugar
can cause emphysema.
56. Sugar
can cause atherosclerosis.
57. Sugar
can promote an elevation of low-density proteins (LDL – the “bad” cholesterol).
58. Sugar
can cause free radicals in the blood stream.
59. Sugar
lowers enzymes’ ability to function.
60. Sugar
can cause a permanent altering of the way the proteins act in the body.
61. Sugar
can increase the size of the liver by making the liver cells divide.
62. Sugar
can increase the amount of liver and body fat.
63. Sugar
can increase kidney size and produce pathological changes in the kidney.
64. Sugar
can damage the pancreas (leading to diabetes).
65. Sugar
can increase the body's fluid retention.
66. Sugar
is enemy #1 of the bowel movement.
67. Sugar
can cause myopia (nearsightedness) by building up in the lens.
68. Sugar
can compromise the lining of the small capillaries.
69. Sugar
can make the make the tendons more brittle.
70. Sugar
can cause headaches.
71. Sugar
can over-stress the pancreas.
72. Sugar can
adversely affect school children's grades.
73. Sugar
can cause an increase in delta, alpha and theta brain waves.
74. Sugar
can cause depression.
75. Sugar
increases the risk of gastric cancer.
76. Sugar
and cause dyspepsia (indigestion).
77. Sugar
can increase your risk of getting gout (which may be an early warning sign of
diabetes).
78. The
ingestion of sugar can increase the levels of glucose in an oral glucose
tolerance test compared to the ingestion of complex carbohydrates.
79. Sugar
can increase insulin responses in humans consuming high-sugar diets compared to
low sugar diets.
80. Sugar
increases bacterial fermentation in the colon (causing damage to the liver and
central nervous system and increasing the risk of breast cancer).
81. Sugar can
cause less effective functioning of two blood proteins (albumin and
lipoproteins), which may reduce the body’s ability to handle fat and
cholesterol.
82. Sugar
can cause platelet adhesiveness (clotting and vascular blockage).
83. Sugar
can cause hormonal imbalance.
84. Sugar
can lead to the formation of kidney stones.
85. Sugar
can lead the hypothalamus to become highly sensitive to a large variety of
stimuli.
86. Sugar
can lead to dizziness.
87. High
sugar diet significantly increases serum insulin and body fat storage.
88. High
sugar diets of subjects with peripheral vascular disease significantly
increases platelet adhesion.
89. High
sugar diet can lead to biliary tract cancer.
90. High
sugar diets tend to be lower in antioxidant micronutrients (thus accelerating
aging processes).
91. High
sugar consumption of pregnant adolescents is associated with a
twofold-increased risk for delivering a small-for-gestational-age (SGA) infant.
92. High
sugar consumption can lead to substantial decrease in gestation duration among
adolescents with high sugar diets.
93. Sugar slows food's travel time through the
gastrointestinal tract. Sugar
can cause a raw, inflamed intestinal tract in persons with gastric or duodenal
ulcers. An increase in blood sugar can cause a rapid increase in inflammation
throughout the entire body. Inflammation is the cause or result of many
diseases, and is linked to accelerated aging.
94. Sugar
increases the concentration of bile acids in stools and bacterial enzymes in
the colon. This can modify bile to produce cancer-causing compounds and colon
cancer.
95. Sugar
combines and destroys phosphatase, an enzyme, which makes the process of
digestion more difficult.
96. Sugar
can be a risk factor for gallbladder cancer.
97. Sugar
is an addictive substance.
(Sugar substitutes can increase sugar desire).
98. Sugar
can be intoxicating, similar to alcohol.
99. Sugar
can exacerbate PMS.
100.
Sugar suppresses immune system lymphocytes.
101.
Rapid rise and fall of blood sugar level can decrease
emotional stability.
102.
The body changes sugar into 2 to 5 times more fat in the
bloodstream than it does complex carbohydrates.
103.
The rapid absorption of glucose promotes excessive food
intake in obese subjects.
104.
Sugar can worsen the symptoms of children with attention
deficit disorder (ADD).
105.
Sugar adversely affects urinary electrolyte composition.
106.
Sugar can slow down the ability of the adrenal glands to
function.
107.
Sugar has the potential of inducing abnormal metabolic
processes in a normal healthy individual and to promote chronic degenerative
diseases.
108.
High sugar intake could be an important risk factor in lung
carcinogenesis.
109.
Sugar increases the risk of polio.
110.
High sugar intake can trigger epileptic seizures.
111.
Intensive Care Units: Sugar limit saves lives.
112.
Sugar feeds cancer cells.
113.
Sugar causes high blood pressure in obese people.
114.
Intravenous feeding of sugar water can reduce oxygen supply
to the brain.
115.
Sugar increases estradiol (the most potent form of naturally
occurring estrogen) in men.
116.
Sugar can lower the amount of Vitamin E in the blood.
117.
Sugar can increase harmful free radicals in the blood
stream.
118.
Sugar can contribute to Alzheimer's disease (nerve death).
119.
Sugar given to premature babies often produces high blood
sugar, causing them to lose precious sugar, water and salts through the urine,
putting them at risk for dehydration and electrolyte imbalances.
120.
Sugar given to premature babies can affect the amount of
carbon dioxide that they produce, exacerbating problems for those with lung
disorders.
121.
High
sugar diets are linked to violence in prisoners.
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