Energized Eating’s Blog

“To carb or not to carb?” This seems to be the question on everybody’s lips (or should that be hips?) these days. Disillusioned with the ineffective low fat, high carbohydrate diets that boomed during the aerobic crazed 1980’s and 90’s, and facing epidemics of obesity, maturity-onset diabetes and cardiovascular disease, more and more people are forgoing fat-free fare and turning to the high fat and protein food they used to shun. With a seemingly endless variety of weight-loss schemes around, one could be forgiven for thinking that lowering carbohydrate intake is just another fad. However, as research uncovers more about the way our bodies interact with food, it is natural that ideas about dietary approaches evolve. To keep listening to outmoded theories and diet plans in the popular press, and advertisements used to bolster sales of low fat and cholesterol free concoctions, will do our health – and waistlines – a disservice. Although this seems like a new nutritional paradigm, low carbohydrate eating is nothing new. Promulgated by doctors and nutritional thinkers in the 1800’s and embraced by the masses in the 1960’s, it is now enjoying a resurgence. However while some schools of thought still see every gram of carbohydrate as positively evil, the current scientific approach is far more evolved in its approach.

How sweet it is
The Western world has developed a love affair with highly processed, carbohydrate rich foods. Sugared cereals, snacks, pizza, pasta and bread line the shelves, seducing us from every corner. This love affair has turned out to be a disastrous relationships for millions of people, wreaking havoc by introducing unnaturally high levels of addictive, adrenal-exhausting and immune suppressing simple sugars into our bodies.

Too much dietary carbohydrate disrupts anabolic and catabolic balance as it sends blood insulin levels climbing abruptly. This results in lowered levels of the anti-aging, fat fighting Human Growth Hormone (HGH) and increases levels of various corticosteroids which have been implicated in apple-shaped obesity. This interrupts the entire endocrine system, resulting in decreased immune response, decreased tissue repair, impaired sexual response and insulin resistance.

The X factor
There is a growing awareness of the escalating epidemic of insulin resistance, also ominously known as Syndrome X, a collection of troubles centring around the body’s inability to handle food eaten. Syndrome X is a metabolic disorder in which insulin, the hormone that carries sugars into cells for use, loses its ability to do this effectively. Insulin is also a fat storage hormone, with excessive levels leading to obesity, hormonal imbalances and many degenerative diseases. It could be the reason so many people find it almost impossible to shed excess body fat and keep it at bay. Syndrome X can be responsible for a long list of miseries – from chronic fatigue and anxiety to irritability and aches and pains. Many people, especially women ingesting extremely high carbohydrate diets don’t lose weight. In many cases they pile it on, despite being constantly hungry and susceptible to problems like candida albicans yeast infections, fatigue, bloating and irregular menstruation. Insulin resistance refers to high blood insulin levels but an inability of the body cells to respond to it or utilize it, resulting in an intra cellular glucose shortage — the body literally starves in a sea of plenty. Insulin’s role is to shuttle glucose into cells where it is needed to be burned for energy. It does this by attaching to cell wall receptor sites.. When the system functions correctly blood glucose levels initially rise, then slowly decline when the ingested energy is utilized. However if glucose does not respond to insulin the way it is designed to because the receptors are full, the insulin cannot open the door for the glucose, which banks up in the blood, running rampant throughout the body. The cell receptors become full by being clogged with damaged, hydrogenated trans-fats as well as fats manufactured in the liver (triglycerides) when the diet contains too many refined carbohydrates and simple sugars. The pancreas registers that there is still a high level of glucose in the system and releases even more insulin to combat the situation. Over time, this dysfunction breaks down cellular ability to respond to insulin correctly. It isn’t long before increased fat deposition follows this metabolic scenario. The cluster of symptoms of syndrome X can also include high blood pressure, increased triglyceride levels, decreased high density lipoprotein (HDL, the good cholesterol), obesity and blood glucose disturbances such as Type 2 diabetes. Treating syndrome X with medication has proven ineffective because the disorder seems to be a result of nutritional deficiency and metabolic toxicity. Individuals embarking on a diet low in carbohydrate, refusing damaged fats and engaging in moderate, enjoyable exercise to ameliorate any more hormone disrupting stress response, have found great success in turning the situation around, often gaining lean, svelte, strong and shapely bodies as their health returns.

How refined are you?
The concept of Glycemic Index (GI), which categorises foods according to effect on blood glucose levels has been embraced as a tool to combat Syndrome X. The higher the food’s GI, the higher blood sugar levels rise after eating it, and the quicker they fall. With low GI foods, the blood sugar does not rise and fall as high or as quickly. Eating low GI foods means less insulin is secreted, reducing risks of heart disease and maturity-onset diabetes. Lower insulin responses to lower GI foods also allows burning of stored fat. Elevated insulin levels resulting when high GI foods are ingested, prevent the pancreatic hormone glucagon from entering the bloodstream. Glucagon unlocks stored body fat, enabling it to be used for energy. Low GI foods also naturally curb the appetite because they are digested slowly, keeping hunger pangs at bay for longer.

The negative aspect of the GI index is that it does not differentiate between simple sugars and complex, unrefined wholefood starches. By thinking only in terms of high or low GI instead of refined or unrefined and high or low fibre, it is easy to eat excessive amounts of simple and processed carbohydrates such as bread, pasta, flour based dishes, nutrient depleted white rice, even ice-cream If the primary focus of the carbohydrate component of the diet is nutrient dense legumes, vegetable, nuts, seed and whole grains, with adequate essential fats and protein, many of the problems of high carbohydrate diets are resolved.

Burn baby, burn
Some individuals’ metabolism have been completely distorted by unnatural modern day food concoctions. For this metabolic type, ketosis, a physiological state in which fat is broken down for energy instead of glucose, resulting in loss of stored body fat, can be the most efficient means of shedding excess weight and avoiding degenerative disease. To induce ketone production, the absolute minimum amount of carbohydrate is ingested to reduce insulin levels. If insulin levels remain high then ketosis and fat loss is inhibited. As the metabolism is rehabilitated, carbohydrates are carefully re-introduced. If the repair has been successful, the individual will usually be able to tolerate low GI, wholefood sources of carbohydrate, yet will need to be cautious with the high GI, metabolically stressful foods that instigated the original disorder. Dr Robert Atkins, who has documented great success with his super low carbohydrate approach, has developed a range of innovative foods to assist ‘low carbers’ in succeeding with their health and weight goals. They can ease the path of the low carbohydrate and ketogenic approach with items such as low carbohydrate baking mixes, muffin and pancake blends, snack bars, chocolates, and instant and powdered shake mixes. Imagine whipping these up into a luscious, yet healthy mousse, popping a batch of freshly baked muffins out of the oven or waking up to buttery pancakes or waffles for breakfast - all super low carb, of course! They allow individuals to drastically lower their carbohydrate intake without totally relinquishing the tastes of decadent foods they love.

Long term lean
Syndrome X is caused by a number of factors in the modern diet, including excess consumption of vegetable oils, particularly hydrogenated fats, refined carbohydrates in the form of sugar and white flour, mineral deficiencies, particularly low levels of protective magnesium and thyroid regulating iodine, antioxidants such as selenium and vitamin E, which are protective against free radical cascades and the disappearance of immune supporting whole food phytochemicals that protect us from viruses and bacteria associated with the onset of pathogenic plaque leading to heart disease.

Normalizing the terrain

Lipoic Acid
People with a history of high refined carbohydrate intake often have an inhibited ability to burn glucose resulting in disordered metabolism, weight gain and fatigue. Supplemental alpha lipoic acid may help to undo some of this damage, fight syndrome X by increasing glucose burning capacity and maintaining a normal level of insulin response.

Milk Thistle
Milk Thistle possesses many antioxidant properties and may assist in glucose regulation. Fasting blood glucose levels were found to decrease by an average of 9.5 percent and average daily glucose levels plummeted by nearly 15 percent in a recent year-long study. Be sure to look for a standardized Milk Thistle with a high Silymarin content.

Fenugreek
Used as an Ayurvedic medicine and spice for thousands of years in India, Fenugreek also has glucose normalizing properties and a positive effect on cardiovascular health. Fenugreek lessens peaks of glucose and insulin levels and can remedy many symptoms of syndrome X.

Chromium
Chromium is considered by many researchers to be the quintessential element in normalizing glucose metabolism. This essential trace element is crucial for carbohydrate, fat and protein metabolism and to ensure the normal function of insulin and cholesterol. It increases insulin sensitivity, reduces body fat while increasing lean body mass, thereby improving metabolic activity.

Coenzyme Q 10
A key element in cellular energy production, this metabolic enzyme functions closely with intracellular glucose and can correct insulin response to glucose. It also plays a role in lowering blood pressure and increases beneficial HDL cholesterol, while halting free radical damage.

Vitamin E
This antioxidant super-hero reduces glucose levels and facilitates normal insulin function while protecting cells from free radical damage incurred by excess glucose.

Its easy being green
Concentrated green superfoods such as Barley Grass and Spirulina are rich in amino acids, vitamins, minerals and naturally occurring phytochemicals which help to regulate glucose levels and insulin metabolism. Their unique enzymes assist in normalizing detoxification pathways and upgrade liver health to ensure steady blood glucose metabolism and increased fat processing capacity.

Omega Power
The essential fatty acids found in fish, flax, borage and primrose oils can have a dramatic effect on the symptoms of disordered carbohydrate metabolism. Here are fats that can actually stoke the intracellular metabolic fire and stimulate fat loss while preserving lean muscle tissue. Give your body an oil change by forgoing damaged hydrogenated fats and replace them on a cellular level with healing and vitality restoring essential fatty acids.

Magnesium
This mineral is vital to normalizing insulin receptor sensitivity. Bodies that are magnesium deficient will have greater difficulty in producing and utilizing insulin and risk blood pressure and nerve irregularities.

With a host of nutritional remedies that enhance lifestyle changes designed to combat disordered carbohydrate metabolism, there is clearly no reason to suffer any longer with these distressing symptoms of weight, energy and health disorders.

Copyright © 2006 Ilanit Tof. All rights reserved.

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