Low Carb, Low Calorie Diet No No’s Are Now Yes, Yes

shirataki (Photo credit: crd!)

http://en.wikipedia.org/wiki/Devil%27s_tongue

If you have not heard already I thought I’d share! Over the course of the low carb diet craze and as people have started eating this way for life, there have been many low carb products that have infiltrated the market.  I try to keep my clients away from naturally high carb foods that are reinvented by commercial companies as a low carb food product. Actually I feel the same way about messing with any natural food, including high fat foods morphed into low fat foods or even selling just the white of an egg because of an unproven belief that egg yolks are evil.

I am inspired to write about a Japanese noodle called Shirataki meaning “white waterfall”, http://en.wikipedia.org/wiki/Shirataki_noodles, that has hit the market,

It is not an altered product which is why this may be an answer for those who are used to seeing starch on their plate or for long term low carbers who might want to dabble in a little pasta or rice. Shirataki noodles are versatile as they fit into any diet plan. This is so key for families where everyone eats differently.

Too good to be true, you may ask? Maybe not, as the noodle is derived from soluble fiber, and not much else. Health benefits of soluble fiber and glucomannan may include:

1. delayed stomach emptying increasing satiety (feelings of fullness),
2. promotion of good bowel function and help alleviate constipation, http://www.ncbi.nlm.nih.gov/pubmed/8566676,
3. supports good bowel health because it is a prebiotic (food used by healthy gut flora)
4. blood sugar control via a similar mechanism as the diabetes drug acarbose/precose,
5. decreased cholesterol and possibly LDL  cholesterol
6. increased insulin sensitivity, http://www.ncbi.nlm.nih.gov/pubmed/10857960?dopt=Abstract,
7. fits right into any diet: gluten-free/gliaden free, low-calorie, low carb, vegan

Be aware that just like anything, too much of a good thing may not be so good. Individuals have reported side effects when taking glucomannan supplements, these adverse effects were: intestinal obstruction, flatulence, diarrhea, and effects on the metabolism of  medication like making diabetes medications more potent causing hypoglycemia, http://www.drugs.com/npp/glucomannan.html. These types of reactions to glucomannan is likely more from large supplement doses but you should still be aware and eat as part of a balanced diet instead of going overboard and making it the main food you consume. So although it may seem like a miracle food you want to gobble up, small amounts should do the trick.

So you are now up to par on the health benefits, what about taste?

Well, it does not taste like pasta because it is not processed semolina (wheat) pasta. It actually does not have a taste because it is just a fiber gel. It takes on the flavor of condiments, sauces or soups and does not have the same texture. If you go into this thinking it is an equal replacement, you will not like it. Think about it as a different healthier food that is a hands down winner when it comes to calories, carbs and health.

Compare the nutritional facts for yourself

Ronzoni Healthy Harvest Whole Wheat Pasta will set you back 180 calories and 41 grams of carbs (100% of carbs converts to sugar in your body) for a 2 oz. (or 1/4 of a cup) portion. If you choose to eat 1/2 a cup double that and if you eat a whole large bowl, forget about it, http://www.myfitnesspal.com/food/calories/ronzoni-healthy-harvest-whole-wheat-blend-pasta-thin-spaghetti-16-oz-51307860.

At forty grams of carbohydrates, this is not possible on a very low carb diet. Even if you did squeeze pasta in, it goes against everything low carb because the carbs you do eat are high nutrient dense vegetables, nuts, seeds or low glycemic fruit.

Miracle noodles angel hair pasta, 3 oz. is 0 calories and 0 carbohydrates.

Pick your poison or not. But this is definitely worth a try. If you are wondering how to prepare shirataki “Miracle Noodles”, there are some interesting ideas in this free recipe downloadable book, http://www.miraclenoodle.com/t-Recipes_Preparation.aspx#back.

 

New Year, New Diet and Weight Loss Information

English: Nutrigenomics: bring disease, cancer, diet and genetics together (Photo credit: Wikipedia)

There are so many reasons why people choose to follow a certain diet.  It is “in” to be thin. So, if you follow a diet that cuts calories or fat, maybe you choose to eliminate meat for ethical reasons or you reduce your cravings by minimizing carb intake, you might want to consider genetic markers that influence disease risk to truly feed your body the right fuel.

Your genes are not only involved with your physical appearance but also involved in daily interactions that effect your health and your weight. Scientists are now beginning to understand how genes play part in the direct effect on health and weight loss. The metabolism, storage and absorption of macronutrients (calories, fats carbohydrates and proteins)  are directed by your genes. This may explain why, you and a friend may follow the same diet but you do not lose the same amount of weight.  Various genes have different working  mechanisms. These interactions are affected by the environment and yes that includes the food you eat.

How can body weight be affected by genes? Just a few ways are featured at,  http://www.weight-loss-i.com/body-weight-genes.htm, and they list: appetite, fat storage, Basal Metabolic Rate (BMR) and lean body mass to fat ratio.

Genes and related Factors on Weight and Blood Sugar (Diabetes):

These are just a few examples of contributing factors effecting excess weight and diabetes beyond the calorie hypothesis.

• Ob(Lep) gene: Jeffrey Friedman, a Hughes researcher at The Rockefeller University in New York, linked both obesity and diabetes to the Ob(Lep) gene. Obesity was associated with a lack of this gene contributing to a lack of leptin and therefore a lack of satiety. Diabetes was linked with a lack of the gene that creates the leptin receptor (a receptor is a molecule with the ability to bind with leptin), http://www.hhmi.org/genesweshare/d130.html.
• CB1, is a receptor involved in cannabinoid (pronounced: can∙ na∙ bin∙ oid) receptor activity, http://www.news-medical.net/health/Cannabinoids-What-are-Cannabinoids.aspx,  and seems to be involved with the development of  insulin resistance, http://www.sciencedirect.com/science/article/pii/S0016508512001527.
• TCF7L2:  The research on this gene is interesting in that when obese individuals had 2 copies of the transcription factor 7-TCF7L2 they responded more positively to a low fat diet, and yet those who were TCF7L2 rs7903146 carriers(or had only 1 copy of transcription factor 7-TCF7L2)  were at higher risk for type 2 diabetes when higher amounts of carbohydrates were consumed,http://xa.yimg.com/kq/groups/16623456/1581108334/name/Wylie-Rosett%20et%20al%20Curr%20Diabetes%20Report%202012.pdf.
• FGF21 is a hormone secreted by the liver during fasting that helps the body adapt to starvation and seems to have a dual role of increasing insulin sensitivity (to help ward of blood sugar, diabetes, heart disease, cancer and any health related insulin issue) and diabetes and protective against metabolic hormone predominantly produced by the liver. FGF21 seems to provide its health benefits by increasing insulin sensitivity and preventing the release of insulin-like growth factor-1 (associated with insulin resistance, cancer), http://www.sciencedaily.com/releases/2012/10/121016103411.htm

.

Nutrigenomics (the study of the effects of foods on genetic behavior) is a new field that is likely going to prove how much we DO NOT know about nutrition and current dietary recommendations.

If the diet you are now following does not work, it may simply be because you and your body are not in sync, you have not found the diet that your body is looking for.  You may need to explore subtle variations in your current eating regimen. You may need to work with an experienced weight loss expert who can assist you in your weight loss and improved health journey. There is hope, keep trying.

It may not be your fault that you are trying to lose weight and are not successful.

What is important to realize is that individualized diets based on genetics, will be more available in the future.

 

 

Eat Foods With Fat: What is your response to carb overload? (3)

Bet you are waiting for reason #3 and so here you have it, the three reasons why you should eat food with fat:

1. When you eat real “fat” foods, that provide nutrients NOT available in low-fat foods, they serve as part of your “variety” of foods that contribute to a “balanced” diet.

2. As you consume fat soluble nutrients (through eating “fat” foods), they are readily absorbed and your body gets the broad spectrum of nutrition it needs to be healthy and function.

3. The third reason is the response to carbohydrate overload (100% of carbohydrates turns to sugar), hormones (insulin/cortisol…) and organs (liver/pancreas…) work overtime chasing high and low blood sugar levels and trying to maintain balance. This affects health and contributes to:

Overweight and obesity: Cravings and hunger are communication signals from your body telling you to feed it the nutrients you are lacking, not necessarily more empty (low/non-fat foods providing calories and little nutrients) calories but the lacking nutrients from the lack of healthy fats. Also, the more carbs you consume, the more insulin your body produces making it more difficult to lose weight, no matter how many calories you do or DO NOT eat. When blood sugar is lowered by insulin, you get hungry.

Blood sugar issues:

Diabetes (high blood sugar): As fat is vilified, you eat more carbs/sugar, your blood sugar spikes

Low blood sugar and mood changes: then like all things that go up blood sugar falls or maybe it even crashes leaving you hungry, irritable and mean. The real focus should not be on calories but the removal of the cause of the roller coaster ride your blood and organs are on trying to bring the body back into balance.

Irritability is not the only emotionally related issue linked to a “fat-free, higher
carb” diet. I’ll keep you hangin’ ’til next week on this one. As I have too many health issues to mention in this weeks blog.

Related articles

• Low Carb Pancakes…..OMGoooodness!!! (lifesweightyissues.wordpress.com)
• DAY EIGHTEEN: low carb pancakes are possible?! (lowsugarlowcarbslongruns.wordpress.com)

 

“Novel Risks for Diabetes Identified” or “Novel” Results of Long Term High Blood Sugar?

English: Diagram shows insulin release from the Pancreas and how this lowers blood sugar leves. (Photo credit: Wikipedia)

“Novel Risk Factors for Diabetes identified”,  http://www.healio.com/endocrinology/news/online/%7B09ED5A7E-D2E6-43CC-BC92-389717BE06E6%7D/Novel-risk-factors-for-diabetes-identified.

Are you kidding? How about focusing on insulin levels? Insulin is a fat storing hormone that works overtime trying to compensate for the USDA recommendation of 6-11 servings of bread,cereal,rice, pasta. Fruits, starchy vegetables, dairy are also loaded with carbs that beckon the pancreas to work harder to produce more insulin.

High insulin levels, translated means your body is screaming “Help!” “Stop feeding me carbs!”

But these “identified novel risk factors” would have you continue to ignore your body’s screams and focus elsewhere.

“Eventually, the cycle of elevated glucose further damages beta cells, thereby drastically reducing insulin production and causing full-blown diabetes. This is made evident by fasting hyperglycemia, in which elevated glucose levels are present most of the time.”

Hello,  “eventually”, if diabetes (high blood sugar) is the last stage, why is blood sugar the primary focus? Should we not target the earliest risk factor (insulin) for high blood sugar?

By the time blood sugar is elevated the pancreas is already overworked and in such bad condition it just can’t keep up with the burden of the continuous excess sugar splurges. Over time, the pancreas becomes unable to produce enough insulin to keep up. Body damage (eyes, mouth, liver, arteries…) is done.

In other words, you want to prevent high blood sugar, lower the carb load so the pancreas is not working in overtime. This is a successful way to make sure your pancreas lasts as long as you do.

If insulin was used as a screening criteria, risks for many of these conditions would be lowered:

acanthosis nigricans

Alzheimer’s disease

cancer

cardiovascular disease

diabetes, impaired glucose tolerance and gestational diabetes

dyslipidemia (abnormal cholesterol, LDL, HDL, triglycerides, VLDL)

hypertension

hypoglycemia

liver disease

polycystic ovary syndrome

skin tags

sleep apnea

The findings mentioned in this article echo, “New drugs in the making”, because they do not prevent the expression of diabetes. What was found was ”Novel” results of long-term high blood sugar.

What do you think? Were ”novel risks for diabetes identified” or Were they “novel” results of long-term high blood sugar?

It is plain and simple and it works: Lowering carbs lowers insulin and this will lower your risk of diabetes and the health conditions referenced above.

Related articles

• Diabetes rates jump among U.S. teens (theglobeandmail.com)
• Global epidemics of diabetes – the rising numbers (somethingaboutscience.wordpress.com)

 

A is for Arsenic in Apple Juice…

Dr. Oz. was attacked from many different fronts after his show exposed the contamination of apple juice with arsenic , http://www.doctoroz.com/videos/arsenic-apple-juice (there are a few interesting links here you may want to surf,  Sen. Schumer Calls on the FDA to Regulate Juice Companies, FDA Statement, Current Standards, Research Results…).

A part of this controversy stems from the fact that the apples used to make the juice are grown in China, where food regulation laws are not as stringent, are contaminated as a result of pesticide spraying. I did some research on this and came up with an interesting study conducted by the Chinese Academy of Sciences, www.ncbi.nlm.nih.gov/pubmed/21632110, entitled, “Inorganic Arsenic in Chinese Food and its Cancer Risk”.

Shockingly, I found more information about arsenic in U.S. chickens, http://nutritionfacts.org/blog/2011/09/19/dr-oz-apple-juice-and-arsenic-chicken-may-have-10-times-more/. Apparently chickens ingest the arsenic in the feed they are fed.

Dr. Michael Greger quotes the Centers for Disease Control and the Food and Drug Administration,  “Chicken consumption may contribute significant amounts of arsenic to total arsenic exposure of the U.S. population….Levels of arsenic in chicken are so high that other sources may have to be monitored carefully to prevent undue toxic exposure among the population.” Read more at http://nutritionfacts.org/blog/2011/09/19/dr-oz-apple-juice-and-arsenic-chicken-may-have-10-times-more/.

These reports seem to support the fact that arsenic is not foreign to our food supply and before we go burying the hatchet on apple juice, maybe we need to turn over a few more stones to uncover just how deep-rooted arsenic and other toxic contaminants are in our food supply.

What does this mean for the unsuspecting consumer?

Arsenic is linked to poor mental health in children as well as diabetes, heart and nerve disease for the entire population.

 

Sitting On The Low Carb Fence: A Comparison of Low Fat & Low Carb Diets

I am thrilled to share some exciting news. Nutrition in Clinical Practice just published a diet review paper that I co-authored, http://ncp.sagepub.com/content/26/3/300, entitled “Low-Carbohydrate Diet Review : Shifting the Paradigm”.  This paper brings attention to the results of both low-fat and low carb diet studies and compares their safety and effectiveness.

When comparing the results of low-fat and low carb diets, low -carbohydrate diets performed, as well as, or better than low-fat diets with regard to:

1. weight loss

2. cholesterol

3. blood sugar and insulin response

4. blood pressure

5. other markers for cardiovascular risk

These results were true for healthy participants and those who had metabolic and other health-related disorders.

Lowering carbohydrate consumption has been shown to support metabolic and hormonal balance and increase feelings of satiety.

There is more than enough research on low-carbohydrate diets to make it a viable option for practitioners to utilize to help patients and clients address weight and health goals without having to turn to risky medications and surgery.

Despite this, the government did not include any of these low carbohydrate studies prior to making their recommendations to the public in the Dietary Guidelines for Americans . REALLY?! Yeah, it’s true. Check this out,  The Metabolism Society has an article appearing in the journal, Nutrition, “calling the Dietary Guidelines Advisory Committee to task for failing to consider recent scientific evidence in support of low carbohydrate diets,”  http://www.nmsociety.org/Default.aspx.

 It is time to embrace low-carbohydrate diets as a viable option to aid in reversing diabetes mellitus, risk factors for heart disease, and the epidemic of obesity.

Would greatly appreciate any feedback on this topic. Thank you!

 

Sitting on The Low Carb Fence:A Low Carbohydrate Diet and The Right Genes Can Increase Your Health Risks

No matter how much we try, no matter what we do, there are some things we cannot change. Our genetics is one of those things.

While experts argue about why you should or should not follow a low carbohydrate diet, you may be interested in learning about research that dates back over 15 years ago. It provides insight into the individual response to either a low or high carbohydrate diet based on genetics.

You cannot argue with the role that genetics play in most aspects of your life and certainly diet is no exception. So, this topic is something you need to know. And, it may be a good thing to share with your healthcare provider.

Interestingly, a low fat diet consisting of 24% fat was found to increase heart disease risk because of its affect on bad cholesterol (LDL size and buoyancy) in individuals with certain genetics. The researchers concluded that “Genetic and environmental factors influencing LDL may contribute substantially to inter-individual variation in lipoprotein response to a low-fat diet.” Diabetes and metabolic syndrome have also been associated with metabolic phenotypes.

Nutritional genomics and the metabolic impact of how macronutrients (fat and carbohydrates) are handled differently in the body with various levels of macronutrient consumption, personal food preferences and lifestyles and a greater capacity to contribute to the successful treatment of obesity, type 2 diabetes, heart disease and metabolic syndrome are plausible reasons for registered dietitians to consider evolving low carbohydrate diets like “The Stubborn Fat Fix” as an option in providing medical nutrition therapy.

 

Sitting on the Fence: Reversing Kidney Disease

It’s interesting that this study, http://www.newswise.com/articles/low-carbohydrate-diet-may-reverse-kidney-failure-in-people-with-diabetes, just hit the press. Apparently, researchers used a low carb ketogenic diet to reverse diabetic kidney disease.  

Charles Mobbs, PhD, Professor of Neuroscience and Geriatrics and Palliative Care Medicine at Mount Sinai School of Medicine reported, “Our study is the first to show that a dietary intervention alone is enough to reverse this serious complication of diabetes”. Then he gets a little confused, at least I hope it’s confusion, because he later says, “Knowing how the ketogenic diet reverses nephropathy (kidney disease) will help us identify a drug target and subsequent pharmacological interventions that mimic the effect of the diet.” Didn’t he say they found that dietary intervention alone can help reverse kidney disease? Then why is there a need for, “pharmacological interventions that mimic the effect of the diet”?  

 Guess it’s my wild imagination playing tricks on me again…another study showing the link between lowering carbohydrates and another health benefit. Avoiding kidney failure is huge when it comes to quality of life. Why isn’t anyone saying, “ let’s recommend a low carb diet for its therapeutic benefit?” Huh? Let me just put this out there…Someone would make a lot of money selling a drug like that, much more than I would ever make doing nutrition counseling. But if the drug companies are interested in a nutritionist who is well versed in low carbohydrate diets and can educate patients on a diet that was studied and found to help reverse kidney damage, would someone please give them my number! Nah, forget it, it’s so much easier to pop a pill.

So congrats Dr. Mobbs, it’s about time we have some research that supports my experience with using a low carb ketogenic diet on my clients for over twenty years. The difference between us is that while you were experimenting with mice I have used this diet as medical nutrition therapy to help my clients with diabetes improve blood sugar levels so that they do not get kidney disease and also for others whose kidneys were not functioning normally. Again if you want to talk about it, I’m right here. I’d be glad to fill you in.

Yes while many healthcare experts argue the safety of low carb, my clients have reaped the lifelong benefits of good health including healthy kidneys even after having a history of being diagnosed with reduced kidney function.

 Oh I forgot to mention one more thing; the higher carbohydrate diet did not have the same effect on reversing kidney damage. Hmmmmmmm.

There was a tremendous finding in this study. And the huge leap for mankind was that there is a genetic component of kidney disease that was reversed with a low carb diet. I’ll blog about low carb diets and genetics next week.

 C-U then

 

Holiday Expectations Vs. Holiday Spirit

Merry x-mas and happy holidays!

My big question this holiday season is, “What are your expectations?” This is a loaded question. Use caution before you answer.

What are your expectations for your family, your job, the holidays?  Why do I ask this? Because expectations can mess with your mood and your happiness. Your feelings can interfere with weight goals and health.

If you think your holiday will be picture perfect, you know just like on T.V. , the food, the people, the gifts….think again. Your expectations can be a huge factor for your sanity, wellness and of course your weight.

Be well, keep things in perspective, stick with good eating habits during the holidays, bring down your expectations for others and increase your holiday spirit.

Remember the lyrics to a couple of songs sung by Bob Marley, “Don´t Worry Be Happy”and “Don’t Worry About A Thing, ‘Cause Every Little Thing Is Gonna Be Alright.”

Visit these links, www.metrolyrics.com/dont-worry-be-happy-lyrics-bob-marley.html and www.elyrics.net/read/b/bob-marley-lyrics/three-little-birds-lyrics.html, to download these songs on to your cell and think of me when your expectations start getting the best of you.

No matter what’s going on, these songs will make you feel good inside so spread the holiday spirit and most of all enjoy life!

 

Andrew Weil:”Saturated Fat IS NOT associated with an Increased Risk of Heart Disease, Stroke or Vascular Disease.”

For many years I’ve been trying to educate people on the importance of fat in our diets. I try to explain that, one, fat is not the devil and , two, not all low fat-high carbohydrate (sugar) foods are good for you.

I admit, I’m not pushing the right buttons to be seen by the big guys but now Andrew Weil, one of the big guys, has spoken and I am sooooo happy to see that saturated fat is not being vilified as usual.

Here’s what Dr. Weil has to say, http://www.huffingtonpost.com/andrew-weil-md/healthy-eating_b_629422.html.

Two points that stick out and should be considered:

He is not promoting meat consumption and that’s fine be me. Hey, I’m all with eating meat that are grass-fed and natural vs. those pumped with antibiotics. Read my book, The Stubborn Fat Fix and you’ll understand how the food supply affects our health, http://www.amazon.com/Stubborn-Fat-Fix-Metabolic-ebook/dp/B002E6IJWY/ref=sr_1_2?ie=UTF8&m=AG56TWVU5XWC2&s=digital-text&qid=1292253814&sr=8-2 . However the reason most people avoid meat is to cut saturated fat from their diet. If there is no link between eating red meat and heart disease then we can start eating meat to help supply our bodies with important vitamins and minerals like iron and B12 that we are not nourishing our bodies with when we omit red meat from our diet.

The other point worth paying attention to is that he underscores the fact that carboydrates can upset hormonal balance, fructose and glucose can overload the liver and raise insulin levels and “refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease and diabetes.”

Now that you know that saturated fat is not a one way ticket to death and that sweets/added sugars and sweeteners are at the top of the evil food list, what foods will you choose to consume?