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Sugar BustersFrom: anonymous@obgyn.netFri, 26 Oct 2001 22:45:33 -0500 (CDT)
Here is a summary of the main messsages in the sugar busters book Sally Sugar Busters – Cut Sugar to Trim Fat By Drs Sam S Andrews, Luis A Balart, Morrison C. Bethea & H. L. Steward Introduction: - people need to find a way of eating that allows reasonable calories and volume of food to be consumed and enjoyed - way of eating to minimize negative effects of current way of eating: obesity, high cholesterol, diabetes, heart disease, etc. - this book claims to provide answers for the above issues Basic Premise: - modern way of eating is very stimulatory of insulin release and it is this constant and over-release of insulin that results in the diet-related health problems. - It is sugar not fat that is the key culprit to dietary problems. - Sugar (particularly refined sugars) is toxic to many human bodies. - While ‘reasonable’ fat is allowed, excess fat such as that found in processed and fast foods is not good and should be avoided. - Modern trend for high carbohydrate, very low fat, low protein is not healthy. - Most persons (except elite athletes) should greatly reduce their sugar / refined carbohydrate influence. - Fructose (fruit sugar) is normally ok, but should not be eaten with other carbohydrates when it would act the same as regular sugar. - Keep reasonable food portions and don’t go overboard on foods you are allowed to eat. - Cheating or half-hearted compliance will mean this approach won’t work. History of Sugar Consumption Refined sugar has only been available for last 100 or so years, and only readily available in everyone’s diet in last 40 years. Sugar intake is dramatically increasing – with current annual average sugar intake in US of nearly 150 pounds per person. Insulin: Insulin (discovered in 1921) is very powerful hormone crucial in sugar balance in our body. However over production of insulin can have negative effects. Sugar stimulates insulin release. Refined sugar intake can cause over production of insulin. Insulin causes our bodies to store excess sugar as fat. This fat may particularly be concentrated around midrift area. Insulin also inhibits mobilization of previously stored fat. High carbohydrate meals also inhibit glucagons (responsible for fat mobilization). Insulin resistance occurs when fat, liver and muscle cells become insensitive to insulin. Higher levels of insulin are required to maintain blood sugar levels. This often results in obesity (due to more efficient storage of glucose, amino and fatty acids), and can result in type 2 diabetes. Obese people often have high levels of insulin and are at risk of development of diabetes. Insulin also stimulates our livers to produce cholesterol. Over production of insulin results in high cholesterol levels. Mixing of certain foods can have impact on absorption and sugar. Ie fibre slows digestion and thus the glycemic impact of carbohydrates. Fruits are digested and absorbed at better rates when eaten by themselves than when eaten with carbs or fat. Diet guidelines: - Foods to be eliminated from diet (if one is to follow it strictly): Potatoes, corn, white rice, bread from refined flour, others refined foods (cakes, biscuits, candies), beets, carrots, refined sugar, corn syrup, molasses, honey, sugared colas, and beer. - Fruit: only to be eaten by itself, at least ½ hour before eating any other foods. - Focus on foods that are low on the glycemic index (ie foods that don’t stimulate insulin production). - Moderate exercise is highly recommended. - Keep away from highly process foods and ‘excess’ fat intake. - Moderate intake of red wine is ok and healthy (but limit this if you need to lose weight) - Beware of added sugar in ‘healthy foods’ like cereals, yoghurts, fruit juices, etc. - Don’t add sugar to cooking - Beware of excess added sugars in whole-grain bread products - Multiple small meals better than fewer large meals - Don t drink too much fluid with meals - Ensure adequate fluid intake (at least 6 – 8 glasses) – water, decafinated, non-sugar drinks. - Don’t overdo the caffeine - Wine is better with food than by itself SUMMARY OF DIET Eat a diet composed of natural unrefined sugars (high fibre carbohydrate foods), whole unprocessed grains, vegetables, fruits, lean meats, fibre, and alcohol (in moderation). Rest of book provides elaboration of the above, details of glycemic index foods, diet selections and recipes.
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