Carbohydrates –
sugars – that little white powder
Obesity is
TOO much weight for height and BMI is a substitute/surrogate measurement for
obesity. Bio-impedance testing is better than BMI for it calculates % fat,
%muscle, and biological age, not calendar age.
For now we
are going to address carbohydrates. Carbohydrates are made of carbon, hydrogen,
and oxygen and are found as simple sugars or complex starches.
Saccharide is a Greek word used in science for sugar.
Carbohydrates (saccharides) are in groups called mono(1), di (2),
and poly (>or= 3) meaning how many saccharides/carbohydrates are
connected. Mono and di are commonly
called sugars. Formaldehyde is the simplest sugar/carbohydrate.
Simple
di-saccharides are sugar and lactose found in candy, jams, bakery and processed
foods. Sugar is composed of 2 mono-saccharides (glucose+fructose). Glucose we
need and fructose we do not need. In
1900 we consumed approximately 16 pounds of sugar per person per year. ( Go to
the grocery store and put #16 sugar in your shopping cart) Today we consume 120
pounds of sugar per year per person. Half is fructose and it is processed
through the liver directly into fat. Fructose is 70 times more sweet than
glucose. (We like it more each year)
One 12
ounce can of coke has 40 grams of sugar. 20 grams is glucose that we use for
energy but 20 grams is fructose that we do not want. Current recommendations
limit fructose to 25 grams per day. ) Ooops! Our current fruits are much more lush
and juicy than 20 years ago and the primary sugar is the unuseable fructose
that grows as we let the fruit ripen.
Fructose is
a mono-saccharide, simple sugar that increases insulin resistance ( makes you
put on fat). It increases secretion of ILGF-1 ( Insulin Like Growth Factor-1)
that is associated with increase cancers, decreased response to cancer
treatment and increased aging. Fructose increases biologic aging, increases fat
deposition, activates the “Grim Reaper Gene”, deactivates the “Sweet Sixteen Gene”,
changes hormone function, and increases nervous system irritability.
Because of
fructose ingestion there is a joining of fructose with our body’s proteins.
This produces ( AGEs) advanced glycation end products. These toxic molecules in
your body combine with collagen to increase skin deterioration and wrinkles.
They also increase lipids, Cerebrovascular Disease, Coronary Artery
Disease, Cancer, Gout and the general
inflammatory response. The inflammatory response is directly related to
Coronary Artery Disease and arthritis.
An
additional disaster is AGE products decrease telomere length and cause our
individual body cells to die earlier. The longer the telomere the longer is
cell life and the telomere is in the DNA genes of our cells. The shorter the
telomere the shorter is cell life.
Polysaccharides
and complex carbohydrates are starches. Starches are found in vegetables,
cereals, bread, pastry, bagels and doughnuts (My old favorite food). Fiber is a
complex carbohydrate as well.
No
carbohydrate is an essential nutrient. Protein and fat ARE essential nutrients.
Nutrients in food are directly related to digestion speed, cooking methodology,
soil content, and age of the item.
Bananas are an example of a food that increases fructose contents as it ripens
(yellows) and thus one of the highest fructose foods.
Our fast
food industry uses processed food, high in salt and sugar to increase shelf
life. A Twinkie from 1964 tastes the same as one from 2014. Try it. An adage to
remember is “never eat at a restaurant in town when there is more than one of
them present – McDonalds, Arby’s, Popeyes etc.”
What should
we do? Become the CEO of your life style!
Do not remain an unconscious eater.
1.
Decrease carbohydrate intake to < 150
grams/day and limit fructose to 25 grams/day
2.
Increase protein to >100 grams/day
3.
Consume 64 ounces of water / day
4.
Sleep 7-8 hours per night
5.
Limit stress by the best way for yourself – we
can help you find that
6.
Exercise moderately unless you make a living
from sports
7.
Space your meals – no skipping meals
8.
Start the day at breakfast with 30 grams of
protein
9.
Eat protein supplements of high quality at 10
am, 3 pm and bedtime
10. Avoid
fructose foods such as candy and condiments (ketchup)
11. Limit
alcohol to 1 drink / day – 100 calories of alcohol carbs.
12. Limit
artificial sweeteners
13. No
tobacco
14. Eat
with you non dominant hand – slows intake
So, if you want to live an active full life to avoid
unwanted illnesses, start consciously eating. Nursing Homes, wheelchairs, joint
replacements and inactivity in retirement are not our goals.
We have all
been taught wrongly about food and nutrition. Now is the time to become the CEO
of your life style. Do not be the first generation to live a shorter life span
than their parents did.
For you
reading this, think also about the money you will save. If you make changes for
self, family and business, the cost of health insurance will not be $16,000 per
year for a young family of four. If you have a BMI of >30 you are adding
$3000 per year for out of pocket expenses plus 3 prescriptions and if you have
a BMI of >35 you are adding $6000 per year for out of pocket expenses plus
5-6 prescriptions.
Eating out
consciously will save money. Grocery shopping with a plan will save money. Eating high quality protein supplements will
save you money and increase your life span. Avoid the “7-11 type” food stores,
and all fast food establishments. Understanding food labels will allow you to
eat better and lose weight. Medication usage will be less and accidents will be
less likely.
Make food
your medicine starting now. Make health a priority. Make quality longevity your
goal, not eating. You can do it! We all can do it!, Your family can do it! Your
business can do it! Help each other. Look great in your new clothes. Move
freely.
Dr.B
