It's nice to be back. Been in the mountains for 5 days without cell or internet ! Had a chance to read up on some new knowledge that you should really know : Glycemic Index.
Glycemic Index is the rate at which food will breakdown to glucose and raise sugar levels. It's important for diabetics as per upcoming research. See (Mayo Clinic, Diabetes.org, and Harvard). Why ? : Because you don't want to send your blood sugar levels on roller coaster rides. This is not good for your body, liver or pancreas.
Did you know White Rice will dissolve faster than Table Sugar ?? or that Fructose (fruit based sugar) dissolves a lot slower than table sugar. See my Dad has been told to avoid fruits as he's diabetic but he can eat rice. However, this science says cut down the rice and yes, he can eat fruits and gives a good reason that makes sense to me.
Here's a list of Glycemic Index of many food items from Harvard.
By eating more foods with low Glycemic Index I hope that his sugar levels will maintain and help his body by keeping it away from a glycemic roller coaster :) Expect more on this science as it is quite important for diabetics.
I am traveling in the mountains with my family. Have a terrible net connection.
Still practicing my recipes :)
Will blog after Tue.
This is an excerpt from Wikipedia on PTFE which is the key ingredient to make Teflon cookware.
While PTFE is stable and nontoxic, it begins to deteriorate after the temperature of cookware reaches about 533 K (260 °C; 500 °F), and decomposes above 623 K (350 °C; 662 °F). These degradation by-products can be lethal to birds, and can cause flu-like symptoms in humans. In May, 2003, the environmental research and advocacy organization Environmental Working Group filed a 14-page brief with the U.S. Consumer Product Safety Commission petitioning for a rule requiring that cookware and heated appliances bearing non-stick coatings carry a label warning of hazards to people and to birds.
Meat is usually fried between 400 and 450 °F (204 and 232 °C), and most oils will start to smoke before a temperature of 500 °F(260 °C) is reached, but there are at least two cooking oils (refined safflower oil and avocado oil) that have a higher smoke point than500 °F (260 °C). Empty cookware can also exceed this temperature upon heating.
As of October 29, 2012, environmental exposure (i.e., via water and air) to perfluorooctanoic acid (PFOA or C8) has been linked to high cholesterol, ulcerative colitis, thyroid disease, testicular cancer, kidney cancer, and pregnancy-induced hypertension"
So I gave up Simvastatin [40 mg] about 6-7 weeks ago and switched to a better diet and also Cholest Off (by Thorne Research) + Fish Oil (by Kirkland's). I have been pretty good about taking my supplements so let's see what the results say :)
The graph below shows my today's result at the end; and the data starts from 2010.
Results : My HDL/LDL ratio improved. My overall Cholesterol went up, which technically is not a good thing. I am still no expert on this but I am happy I'm off the statins. My energy is up.
I did some more research on Cholest Off and some people say it's efficacy improves over some months, so I might test again in 2 - 3 months.
Given that I am in the process of a move (moving to India) and 95% of my kitchen stuff is gone and I have just had a big trade show I am not at all dejected. I am happy I have started and the results are not that bad.
My waist is slimming (due to smart diet) and the dark circles below my eyes have reduced a lot. I am still below 200 cholesterol without statin type drugs and my HDL/LDL ratio has improved!
New research is indicating that something doctors do not normally monitor for cardiovascular health is Homocysteine.
Why is this important : Because fixing Homocysteine is easy and it can save your arteries from hardening. My article yesterday showed how safe Cholesterol levels were reduced below 200 (from 320) in late 70's. Well at the same time as managing Cholesterol for heart disease became the standard a professor at Harvard University was fired for his radical theories. Today he is celebrated as being ahead of his time, meet Dr.Kilmer McCully.
Thirty years ago, Kilmer McCully, M.D., discovered that cholesterol and clogged arteries are not the causes but rather the symptoms of heart disease. McCully's pioneering 1969 theory that linked homocysteine— an amino acid that accumulates in the blood—and heart disease was not embraced by the medical community. In fact, he was banished from Harvard University and Massachusetts General Hospital and denied a new position for more than two years because of his research.
To start this simple adjustment, first : get your level tested. Based on the book "What your doctor doesn't know about nutritional medicine may be killing you" I would recommend a score of below 7.
To Reduce Homocysteine levels Dr. Ray D. Strand suggests the following daily addition :
1000mcg folic acid
50 to 150 mcg of vitamin B12
25-50 mg of vitamin B6
Unlike Statins, the above have no side effects.
The conspiracy theory says that the Pharma Industry, by helping move safe Cholesterol levels from 320 to below 200 is making billions of dollars, whereas in reality a cheap addition of vitamins and folic acid can actually save your life. The Pharma industry makes no money when you take Vitamins B6, B12 and folic acid.
I started taking Lipitor when I was 25. 25! The Doctor said since my family had a history of heart disease I need to keep my cholesterol really low.
I am 39 now. Someone recently reminded me that one of the biggest side effects of statins like Lipitor is muscle degeneration & muscle fatigue. They asked me "isn't your heart one big muscle?"
So I have done more research on Cholesterol. When I was younger there was just an absolute number. Then they discovered variants, such as Good and Bad Cholesterol.
Current research says cholesterol is in every cell of our body; and they question why it might be a bad thing if its part of every cell?
Cholesterol levels of 320 were ok but later they got revised to below 200 after the Framingham Study.
(For Wikipedia on this, click here)
Apparently that study has continued till today and the results are different now. Cholesterol below 200 is an insignificant guarantor of death from heart attack or a stroke !
But,,,, we know Lipitor type statins are bad for muscles.
Current research science says statins are only effective if you've had 1 heart attack.
There is not much science on what happens to non-heart attack users after decades of statin use.
So I've stopped my statins !! Since 6 weeks. I can tell you that my energy levels have shot up. I never knew statins were affecting me since I started them so long ago !!!!
Wish me luck and stay tuned for my bloodwork results after I stopped statins.
Following my post from yesterday I brushed up on Glycemic Index and why it matters to diabetics / beating diabetes and managing weight. The whole concept is based, at a deep level, to manage the glucose in your body. Foods with High Glycemic Index dissolve quickly. Glucose = 100 GI, and table sugar = 69 GI.
Now compare these :
White Rice = 89 GI
Wheat bread (white or whole) = 71 GI
Black Beans = 30 GI
Chickpeas = 10 GI
(source : Harvard Medical School)
Wheat and Rice dissolve faster in your blood than sugar. This gives your body a sugar RUSH followed by a sugar CRASH. For a diabetic already struggling to manage sugar levels this is a nightmare for his body. For both diabetics and weight loss patients; the sugar crash will leave you wanting to eat more food. Eat same no. of calories with low GI foods and you will need to eat again after longer time periods. Amazing !
So, for lunch, don't just have a salad, have a chickpea salad; it will fill you up more and it will last in your tummy longer. Make a chickpea tikki or creative lentil dishes to find ways to eat more of these and less wheat and rice. Try and make it tasty. I don't want you to feel bad for eating new foods, it should be awesome and do something that will excite your taste buds. Boiled chickpeas are a good substitute for potato. Also add to salads or veg kabab's. So much you can do, but start eating them 2x/day (or more) to really increase your calories intake proportion from low GI foods :)
Today I found my in-laws eating a "diabetic rice"!
It has a lower Glycemic Index. White Rice is normally 89 so at 52 the GI is almost as close as Brown Rice, but it is white rice ! Amazing.
I still recommend Brown Rice over White, but if you're having a tough time this could be a good choice for you :)
FYI : glycemic index of black beans and most lentils is 29-30. Garbanzo beans(chickpeas) are at 10! So the beans and lentils are the best if you really want to eat lots of low Glycemic Index foods.
This will be a longer post than usual.
The recipe to beat diabetes from a high level perspective is (IMPORTANT NOTE: This type of diet will generally help you in ALL areas of life [weight loss, cardiovascular] but most of all in diabetes) to bring the following changes in your diet :
1. Eat highly nutritious foods
2. Eliminate refined and processed foods such as white flour, white rice, sugar
3. Avoid/ Cut down Rice and wheat (specially in first phase of reversing diabetes)
4. Avoid meat
5. Reduce Dairy
6. Eat More Beans, Lentils and Legumes to give right kind of energy
7. Eliminate white starches, such as potato
8. Reduce or eliminate alcohol (depends on severity of disease)
9. Eat more live versus dead foods
10. Stop using the microwave and killing your food
11. All of the above food sources should be eaten in a balanced manner for success
The above is my program for my family members. I know many will argue about giving up meat and many will argue about wheat and rice but I feel the above is a very safe and foolproof program. One can adjust once the diseases have been reversed and body is functioning normally, however, my goal is to make the above program so tasty that why would you go back would be a mystery. On the Execution end I will cover :
1. Good Techniques for cooking
2. Good combinations and new combinations of food
3. Getting a new routine in order
4. What to do when going out, living in the real world
In the coming weeks I will post on each of the the above aspects and go into more detail over time. In the meantime start using your creativity and using the recipes as they come along.
1. What your Doctor doesn't know about Nutritional Medicine might be killing you, by Dr.
Ray D. Strand, M.D.
2. Beating Diabetes,by Dr. Joel Fuhrman, M.D.
3. The Blood Sugar Solution, by Dr. Mark Hyman
4. Dr. Dean Ornish
5. There is a Cure for Diabetes, by Dr. Gabriel Cousens, M.D.
6. Disease Proof your Child, by Dr. Joel Fuhrman, M.D.
There are more books that I have read parts of, about 8 more books and about 10 other doctors I have seen lectures by that I am skipping for now for the sake of brevity.
Upon a lot of study this is what has learned about why you should reduce rice when diabetic, but how it might also help in weight loss.
White sugar = 762 calories/cup
White Rise = 205 calories/tsp
Brown rice = 150 calories/tsp
However when we check Glycemic Index, the rate at which how fast the blood sugar rises in the blood, white rice is a bad boy ! :
White Rice = 89
Brown Rice = 50
White Sugar = 60
Cane Sugar = 55
Agave Syrup = 15
As you can see White Rice increases blood sugar in the system even faster than table sugar. The problem with this is that it makes our bodies used to such a "blood sugar" high that when it goes down we feel hungry again and we go to a carb heavy food source again. As a diabetic this has to stop in order for us to provide the right nutrition that will sustain your energy levels over a longer period of time while assisting your body in maintaining a healthy blood sugar level.
Junior Gupta is the founder & Chief Research Officer of Cure My Diabetes. He has spent over 8 years of research of food, nutrition and diseases.