Now that we know that carbohydrates, proteins, fats and water are the four macronutrients, we can now move on to find out on what basis we should select our food items among these four macronutrients. There are seven critical nutrients that the body needs and so we can say that those food items that supply all of these or most of these nutrients are the ones that we should eat. These seven are vitamins, minerals, antioxidants, fiber, enzymes, oils and water.
- Vitamins: provide specific nutrients to nourish our cells and tissues and to help metabolize foods. Examples include vitamin A, B complex vitamins and vitamin D etc.
- Minerals: These support various biological functions such as growth of bone and teeth, muscle contraction and nerve transmission etc. Examples include calcium, potassium, magnesium, chromium and vanadium etc.
- Antioxidants: These provide protection from free radicals and oxidation. Examples include Vitamin C, Vitamin E, Selenium, beta-carotene and CoQ10.
- Enzymes: These help to digest and assimilate the food that we eat. Metabolic enzymes are made by our body to help conduct necessary body functions. Digestive enzymes help to digest the carbohydrates, proteins, fats and fibers that we consume and they are respectively called amylase, protease, lipase and cellulase.
- Fibers: These help to cleanse and detoxify the body by removing waste and toxins from the body. Examples include psyllium, bran and pectin etc.
- Oils: These help to lubricate the tissues, joints and skin and other organs. Examples include olive oil and fish oil.
Healthy and Unhealthy Macronutrients
We can understand from what has been stated above that a healthy food will have all or most of these vital nutrients and that an unhealthy food will not have these nutrients.
Healthy and Unhealthy Carbohydrates
Colorful vegetables and fruits such as spinach and blueberries qualify as healthy carbohydrates because these contain most or all of the seven nutrients listed above. Some whole grains such as barley, oats and amaranth contain five of these nutrients such as vitamins, minerals, fiber, oils and enzymes. Therefore these carbohydrates certainly qualify as healthy ones and they fulfill the purpose of nourishing the body.
Processed and junk foods qualify as unhealthy carbohydrates since they lack most of these vital nutrients such as vitamins, minerals and enzymes and antioxidants. Moreover they cause rapid surges in glucose level which is not good for the body. Under this category of processed and junk foods we can include bottled juice, potato chips, cookies, crackers, white rice, white bread and ketchups and snacks etc. All of these neither nourish, nor protect nor cleanse the body which are the three major objectives of nutritious food.
Healthy/unhealthy proteins
Nuts, seeds, beans, fish, organic eggs, whey protein and soy products qualify as healthy proteins because they contain most of the required nutrients and do not have an excess of saturated fat. Lean meat from grass fed free-ranging cattle is a healthy meat since it does not have the growth hormones, antibiotics and excess of saturated fat that conventional cord-fed cattle usually have. Meat from corn-fed animals is unhealthy because they lack most of the nutrients and they can contribute to cancer, clogging of the arteries and increased fat production etc.
Healthy/unhealthy fats
Monounsaturated fat found in extra virgin olive oil and walnuts qualify as healthy fat since it helps to lubricate the arterial walls and various joints in the body and thereby reduce inflammation. Some polyunsaturated fats found in fish oil, flax oil and walnuts qualify as healthy fats as they contain Omega-3 essential fatty acids (EFA) which help in the regulation of blood sugar, thinning of the blood and control of blood pressure.
Trans fats and some saturated fats contained in animals and some of the polyunsaturated fats that contain Omega-6 EFAs are considered unhealthy fats. Trans fats are contained in margarine, potato chips, French fries and fried foods. Meat from corn-fed animals is unhealthy fat. Some processed tropical plant oils such as coconut and palm oils are considered unhealthy saturated fats. Plant oils such as soy oil, sunflower oil and cottonseed oil fall under the category of unhealthy polyunsaturated oils. All of these unhealthy fats can aggravate the build-up of cholesterol in the body leading to clogged arteries and release of stress hormones etc.
Using these definitions of healthy and unhealthy foods we can broadly classify all foods under the category of either dead or live food.
Dead foods: Dead foods are those foods that make the body become diseased and thereby contribute to premature death and shortening of life-span. These are man-made processed foods that lack most of the nutrients and contribute to major diseases such as cancer, diabetics and heart disease.
Live foods: These are foods that keep the body fit and endow it with the ability to fight disease and thus stay alive. They are mostly raw, unprocessed and lightly cooked food and as such contain most of the nutrients that the body needs. They can help the body to reverse such diseases as diabetes and heart disease.
The Five Dead Foods
There are five major foods that can be described as dead foods. When they are consumed in large quantities they can turn the body acidic, cause inflammation and slowly weaken the body and make it be prone to diseases such as cancer, heart disease and diabetes etc. The five dead foods include foods that have refined sugar, refined flour, trans fats, saturated fats and harmful chemicals.
1. Refined white sugar: Under this heading are included all foods made with high fructose corn syrup, sucrose, maltose, and dextrose etc. Also beverages such as soda, bottled juice, soft drinks, jams, jellies and cakes and ketchups etc.
Health impact: All these sugar-rich foods cause quick surges in our blood glucose level and a consequent increase in the release of insulin. When the body is resistant to insulin the excess carbohydrates in the form of sugar that these foods provide all get converted into unwanted excess fat which is not good for the body. Moreover these high glycemic foods also cause a depletion of valuable minerals and vitamins. Though artificial sweeteners and sugar-free foods are devoid of sugar their chemical make-up is such that they induce overeating habits and thereby affect the health of the body.
2. Refined white flour: Under this heading come foods made with white flour such as white bread, white rice, macaroni, cereals, crackers, donuts, pancakes, pastries, cakes, pies and other processed foods plus starchy vegetables such as potato and corn.
Health impact: All these starchy foods also cause a rapid rise in glucose and insulin surges and as mentioned above lead to excess fat production in the presence of the body’s resistance to insulin in type-2 diabetic patients. The white color of white bread is caused by a bleaching agent called alloxan which is believed to damage the pancreatic beta cells responsible for insulin production. We can minimize the negative effects of eating white flour by eating the whole grain version of wheat and rice that will also be fiber- rich.
3. Trans fats: Under this heading come all foods made with hydrogenated oil such as margarine, French fries, potato chips, donuts, crackers and store-bought baked goods. The process of hydrogenation destroys the essential fatty acids in the oil and replaces them with deformed trans fats.
Health impact: Trans fats are deformed versions of the original fats and as such do not serve the requirements of the body well. They cause fatty deposits in the arteries and clog the insulin receptors in the body’s cells.
4. Saturated fats: These are found in animal meat, organ meat and fried foods and some dairy products such as pasteurized milk and cheese, butter and ice-cream. Processed tropical plant oils such as coconut and palm oil also contain saturated fats.
Health impact: Excess consumption of saturated fats can be detrimental to our health. They can cause unwanted fat production, clogging of the arteries and reduced insulin utilization. Meat from corn-fed animals that are also given a lot of antibiotics and growth hormones contain a lot of these saturated fats and eating this type of meat will breed antibiotic-resistant bacteria in our body also. The best way to avoid these problems is to eat lean meat obtained from grass-fed free-ranging cattle.
Though coconut oil is a saturated oil, in its virgin form it is very good for the body since it contains the medium chain fatty acids that are very stable when used for cooking. These medium chain fatty acids also do not circulate in the blood like other types of fats but are directly sent to the liver where they are immediately converted into energy.
5. Drugs: Under this category come alcohol, tobacco, caffeine, over the counter drugs and recreational drugs.
Health impact: Alcohol and tobacco are known to have detrimental effects on the liver and heart and lungs. Caffeine is a stimulant that may cause insulin surges. All dead foods that contain high fructose corn syrup, refined sugar, hydrogenated oil, or the preservative sodium nitrate all make it very difficult for the body to break down the food items and thus waste a lot of energy. Many of the over the counter drugs can cause serious side effects to the liver, kidney and heart which manifest only at a later time as these drugs can suppress symptoms and fool the body in the short term.
The Five Live Foods
There are five super live foods that help to maintain a perfect chemical balance in the body and further nourish and safeguard the body and protect it from illness and bring it back to health in case the body suffers disorders. These include vegetables& fruits, filtered water, lean protein, monounsaturated omega-3 fats and organic whole grains.
1. Vegetables and Fruits: These include a good number of bright colored vegetables that are full of nutrients. Such vegetables include spinach, broccoli, Brussels sprouts, cabbage, cauliflower, cucumber, okra, peppers, stringbeans, and turnip etc. Other equally valuable vegetables include artichokes, avocado, bean sprouts, beets, carrots, chickpeas, tomato, and zucchini. Healthy fruits for diabetics include apples, grapes, apricots, grapefruits, lemon, mangosteen, oranges and papaya, peach, plum and pomegranates.
Health Impact: Vegetables such as asparagus, cabbage, broccoli and string beans contain fiber which help to slow down their absorption and thereby slows down the emptying of the stomach. This helps to make the absorption of sugars a more gradual process. Fruits such as apples, cherries, grapefruits and pear also do the same but only that they contain more sugar than the vegetables. The fiber also helps to remove cholesterol from the blood and to improve bowel regularity.
In addition to the high level of fiber, these vegetables and fruits contain water, antioxidants, protein, enzymes, vitamins and minerals to help nourish, protect and cleanse the body. The chlorophyll in vegetable such as spinach and broccoli detoxifies carcinogens found in cooked muscle meat and barbecued foods. Other nutrients such as potassium, magnesium, folic acid and enzymes found in these vegetables prevent plaque build-up in the arteries and also relax the arterial walls and thereby prevent high blood pressure.
Vegetables such as garlic, onion, leek, and asparagus are known to promote more good cholesterol than bad cholesterol, less inflammation and lower blood pressure. Other vegetables such as spinach, rhubarb and fruits such as apricots and apples contain organic acids that act primarily as antioxidants, cancer preventives and liver protectors.
Fruits such as lemons, limes and grapefruits are very beneficial to diabetics because they alkalize the body and reduce the acidity from the excess sugar and they contain a lot less sugar than the other fruits. Lemon is also very effective for strengthening gums and teeth. Though lemon juice is sour in taste, its reaction in the body is alkaline and as such it is valuable in the treatment of gout, rheumatism, sciatica and lumbago which all come from too much acid in the body. Grapefruit can improve blood circulation and lower blood cholesterol levels. Grapefruit seed extract is effective for relieving constipation, flatulence and abdominal discomfort and bladder infections.
As these fiber rich vegetables help to control blood glucose level as a result they also control appetite and cravings. However some tropical fruits such as banana, pineapple and watermelon should be avoided since these contain a lot more sugar than the fruits mentioned above. Diabetics are therefore best advised to initially focus on green leafy vegetables and sour fruits such as lemons, grapefruit and tart cherries till they attain a good control over their glucose level.
2. Filtered water: The water that comes from the municipal tap cannot be said to be pure water. It will be full of chlorine and other possible contaminants such as dissolved minerals, bacteria and even pesticides. Therefore one is advised to filter the tap water by installing filtering devices such as aqua guard at home. The water contained in raw vegetables and fruits is much more pure and will be good for the body if taken as raw juice. Heavily chlorinated water may cause cancer of the bladder and rectum and may cause burning of the eyes also. Filtered water which removes the chlorine will be much safer to drink.
Health impact: Water is the medium for body to transport nutrients to the cells and it also keeps the tissues soft and permeable. It helps in the regulation of body temperature and also in bowel movement. Since it performs so many useful functions it is advisable to give the body the best quality water which is filtered water. However in our enthusiasm we should not get carried away by drinking too much water which will cause frequent urination and consequent loss of valuable minerals.
3. Lean Protein: This includes fish such as wild salmon, sardines, tuna, mackerel, tilapia, nuts, seeds, beans, lentils, whey protein, soy products, chicken breast without the skin, turkey breast without the skin, goat’s milk, low fat plain yogurt, organic eggs, egg whites and sea food such as shrimp, crab and lobster.
Health impact: These foods give the body the necessary amino acids without the excess saturated fats and growth hormones and antibiotics that come with conventional meat from corn-fed animals. These foods make our body use glucagon more efficiently and thus reduce release of insulin. As a result there is less generation of fat and cholesterol. Yogurt which is fermented helps to improve our intestinal flora. Organic eggs provide folic acid, choline and Omega-3 EFAs to help the cardiovascular system.
4. Unsaturated fats: These include monounsaturated fat, Omega-3 polyunsaturated fat, and some Omega-6 polyunsaturated fat. Monounsaturated fat is contained in extra virgin olive oil, macadamia nuts, cashew nuts, peanuts and walnuts and almonds. Monounsaturated fat which is considered to be the healthiest form of fat is found in a very high concentration of 735 in olive oil and 80% in macadamia oil. Monounsaturated fat which is not saturated with hydrogen has none of the unhealthy effects associated with saturated fats, trans fats and Omega-6 polyunsaturated vegetable oils. Therefore olive oil and unrefined macadamia oil are best suited for cooking since they remain stable at high temperature and do not easily get hydrogenated.
Omega-3 polyunsaturated fat is another healthy fat that is contained in flaxseed oil, hemp oil, pumpkin seeds, walnuts and oily fish such as wild salmon, sardines, tuna and mackerel. Plant sources of Omega-3 EFAs include dark green vegetables such as seaweed, broccoli, spinach and other green vegetables such as cabbage, Brussels sprouts and parsley. Omega-6 polyunsaturated fats are contained in walnuts, sesame seeds and sunflower seeds.
Health impact: Monounsaturated fatty acids and essential fatty acids especially Omega-3 EFAs are critical to cardiovascular and mental health. But as these cannot be made by the body these have to be procured from plant and vegetable oils. These are needed for heart and brain function, immune system support, healing and bone and muscle growth etc. EFAs contain anti-inflammatory properties and do not clog the arteries or make the blood thicker like the oil from the fat from animal or dairy products.
5. Organic whole grains: These include amaranth, barely, oat, rice germ, bran ad alfalfa. They provide vitamins such as B-complex vitamins, Vitamin-E, minerals such as chromium, magnesium and zinc and selenium and insoluble fiber such as cellulose and hemicellulose.
Health Impact: Whole grain Oats which are 55% soluble fiber and 45% insoluble fiber provide glucose-lowering, cholesterol lowering and blood-pressure lowering and bowel regularity benefits. As conventional bread is overly processed and thus loses most of its nutrients, sprouted grain bread is more nutritious as it retains most of the proteins, fiber and vitamins and minerals. Whole rye bread is also a better choice than wheat bread as it has more fiber content. All these live super foods are much easier to break down than the dead foods and therefore less demand on the energies of the body.
Incidentally most of the live foods are alkaline-forming foods that help the body to cleanse and initiate weight loss. All of the dead processed foods are acid-forming and cause a buildup of the toxins and acid waste in the body leading to weight gain and the inability to burn fat and lose weight. Excess acid waste that accumulates in the cells causes cell walls to harden and inhibit their ability to absorb nutrients which lead to cell starvation. Excess acid waste can damage liver, gall bladder and kidneys and pave the way for disorders such as diabetes and kidney failure.
Most people eat 80% acid-forming foods and only 20% alkaline-forming foods which leads to gradual deterioration of the body’s performance as described above. This needs to be reversed and alkaline foods have to become 80% and acid forming foods only 20%. Acidic foods can be avoided by reducing consumption of processed foods and alkaline food intake can be increased by taking plenty of green leafy vegetables and tart fruits.
Fiber
Fiber is not a major macronutrient but it is listed as one of the seven critical nutrient factors and it is certainly useful for bringing down glucose levels. There are two types of fibers, soluble and insoluble.
Soluble fiber is good for diabetics as it helps to slow down digestion and absorption of nutrients. This helps to make the release of sugar into the blood a slow and steady process. By soaking up the excess bile acids that are found in the intestinal tract it prevents the build-up of cholesterol which is the result of the conversion of these bile acids. Soluble fiber also give a feeling of fullness and satiety and thereby reduces our appetite. Sources of soluble fiber include oat bran, psyllium husk and pectins of certain fruits and vegetables such as blackberries, apples and artichoke. Insoluble fiber adds bulk to the intestinal contents and thereby helps in eliminating waste and toxins from the bowel. Psyllium husk is particularly suited for bulk forming purposes for patients suffering from constipation. It forms bulk by soaking up moisture and therefore makes the passage of stools an easy process also. Sources of insoluble fiber include whole grains, apple skin, bran cereal Broccoli and oatmeal etc.
Sugar, Salt, Chocolate and Coffee Substitutes
Diabetics need to know how much of sugar and salt to take and what are the safe substitutes for these and chocolate and coffee etc.
Sugar
The consumption of sugar has increased enormously by the middle of the 20th century. Americans who were consuming only 5 pounds per person prior to the 20th century were consuming 130 pounds per person by the middle of the 20th century which marks a 26 times increase in consumption. Naturally occurring sugar is found in milk, fruits and vegetables and grains. But commercial food manufacturers add sugar in many forms to their products. Corn syrup, dextrose, glucose, fructose, honey, lactose, maltose, sucrose are all forms of sugar.
As refined sugar causes a rapid rise in glucose level in the blood, manufacturers have developed artificial sweeteners that do not cause this instant rise. Anyway there are some health concerns associated with these substitutes. Fortunately there are natural sugars that do not cause this instant surge and they are stevia, xylitol and d-mannose. Xylitol is found in berries, plums and pears etc. What is important to note is that it does not cause a sugar rise in the blood and it is metabolized independent of insulin. Though it tastes like sugar it has one third less calories than sugar and has been used in Russia for centuries.
Organic spices like cinnamon, vanilla, nutmeg and mint taste sweet without adding calories or sugar to our food intake.
Salt
Salt or sodium chloride is an essential nutrient that the body has to get from outside. Our modern eating habits promotes eating too much salt and minimize eating other valuable minerals such as potassium. We need to reduce our salt intake and increase our uptake of potassium which is found in vegetables. The body needs to maintain a proper salt-potassium ratio. If that is very high too much salt will stay inside the cells and cannot be pumped out. In that case too much water will be drawn into the cell which will cause a swelling and ultimately lead to the bursting of the cell.
Organic sea salt gives a good balance between sodium chloride and potassium and magnesium and therefore we should use it more and at the same time avoid eating canned juices and soups and lunch meats that have too much salt in them.
Chocolate
Chocolate has caffeine in it and therefore can give a stimulant effect which can become addictive. However the dark-colored chocolate has some antioxidant properties while the white and milk chocolates are pure sugar and fat and devoid of this antioxidant quality.
Coffee
Though coffee is a popular beverage drinking more than 2 to 3 cups of coffee can have a negative effect on your health in the form of teeth stains and higher insulin levels. Healthier alternatives include chicory coffee which is made from powdering its roots. It has less caffeine and is reported to improve the functioning of the liver. Soy coffee is caffeine-free and organically grown coffee combined with Reishi mushroom is a much better choice. Green tea has less caffeine and can be considered as an alternative to regular coffee.
Food Preparation
Even when we eat the desired food items improper cooking may deprive the foods of their nutritional value and thus make the whole exercise valueless. For example apple in its raw form is very nutritious containing vitamins, fiber, minerals, enzymes and pectin etc. When it is made into a juice it loses its fibers and pectins. With other kinds of food cooking may rob it of its essential vitamins, minerals and enzymes. Therefore it is good to follow some cooking guidelines that will prevent such spoiling of food.
Cooking vegetables at high temperature can deplete them of their vitamin C and B-Complex constituents by as much as 30%. If boiled 75% of the nutrients can be lost. Therefore it is better to use steaming and stir-frying to conserve the nutrients. When steaming is used please ensure that the level of water in the pot is such that the vegetables are not touched when the water starts to boil. When stir-frying add the vegetables as the last item when the meat is almost cooked. If the vegetables look limp and discolored it means they have been overcooked. Only when they look firm and retain their normal color can we say that they have been cooked properly.
Cooking meat at super high temperatures as is the case with grilling and frying can alter its properties and turn it into a carcinogen. Studies have shown that overcooking meat and fish transforms their protein and fat into damaging compounds called advanced glycation end products which are known to inflame the arteries of diabetic patients. We can safely assume that non-diabetics are also vulnerable. In order to minimize such risks it is advisable to use the leanest cuts of meats and cook them for a longer time at lower temperatures. We can spray the frying pan with virgin olive oil to prevent sticking or burning and put some drops on top of the meat and fish also to prevent them from drying out.
Cooking with various oils can be harmful when these oils get overheated. In their raw form as top dressing on salads and vegetables they will be useful. It is always beneficial to use olive oil or unrefined macadamia oil for stir-frying. Deep frying with oil that has been reused over and over can turn the oil itself into a carcinogenic item. So it is advisable to use lower temperatures that will prevent the oil from smoking. Moreover we should not use polyunsaturated oils such as safflower, corn or soybean oil which break down under the heat. We should use saturated oil such as virgin coconut oil which bears heat well.
Microwave oven should be used mainly for heating up frozen food items and not for cooking as the waves destroy essential enzymes.
Juice
If eating 6 to 9 cups of vegetables and fruits in their raw form is not appealing to our taste, we can consider drinking them in juice form. A diabetic should drink more vegetable juices than fruit juices. Green juices has an alkaline reaction in the body and helps to protect the body from acid build up. The chlorophyll in green vegetables helps to remove toxins from the intestinal system. Nutritional powders mixed with vegetable juices are absorbed more quickly than when they are taken in tablet form.
Juices are full of active enzymes which help in the process of digestion. This in turn means that they demand less energy from the body to be digested. They are a concentrated source of nutrients. For example two cups of carrot juice are equivalent to eating one pound of raw carrots.
Raw juices contain various medicinal nutrients that provide antioxidants and antibiotics. For example Brussels sprouts and string beans contain insulin like substances that are beneficial to diabetics. The phytonutrient properties of broccoli, carrot, celery, lettuce and spinach are all beneficial to diabetics. Broccoli is an excellent source of chromium which helps to regulate insulin usage in the body. Fresh juices made out of garlic, onion, radish and tomatoes contain various antibiotic properties. Barley grass, celery, cucumber and cabbage juice are excellent to reduce acidity and blood pressure.
Food quality: Organic and conventional
Organic food is defined as food that has been prepared without using conventional pesticides and chemical fertilizers. There is solid evidence to prove that organic foods are healthier than conventional foods since they contain more vitamins and minerals than the latter and are also free of the pesticides and antibiotics and growth hormones that are found in conventional foods. However if cost considerations are forbidding people can buy fresh fruits and vegetables and wash them thoroughly before consuming them.
Canned fruits are normally high in their sugar content and so it is good to generally avoid them. Canned soups and vegetables and processed meat such as hot dogs should also be avoided as all these have high levels of sodium in them.
Food phobias
Excess fat is bad for health is a truism. But people have gone to the other extreme out of an exaggerated fear and are shunning all fat as bad. This is not good for the body either. Fat in proper amount is good for the body and we can obtain good fat from such sources as fish, nuts, seeds and plant oils such as virgin olive oil and flaxseed oil.
Though cholesterol in excess is not good for the circulatory system, it still is a critically needed nutrient for the body in proper quantity. It is manufactured in the liver and provides structural integrity for the cell membrane. Though excess cholesterol clogs up the arteries, normal cholesterol plays a very useful role by protecting us against free radical damage that leads to heart disease.
In their eagerness to avoid cholesterol many people are making the mistake of avoiding eggs which are a perfect source of protein. The egg is a good source of choline, Omega-3 EFAs and folic acid which are all important for our cardiovascular system. Apart from 200mg of cholesterol an egg has 4.6 grams of fat of which 2.4 is monounsaturated fat and 0.6 is polyunsaturated fat both of which are good fats. The bad saturated fat to be avoided is only 1.6 grams. We can avoid the cholesterol by simply avoiding the egg yolk and eat the white part which actually has more protein than the yolk and contains no cholesterol.
Along with cholesterol saturated fat has also received a bad reputation. This is mainly because people are eating meat from corn-fed cattle that are also given growth hormones and antibiotics which are all affecting the quality of the saturated fat that these animals contain. This is not the case with free-ranging cattle that grow by eating grass. Saturated fat in proper quantities is needed by the body for maintaining the structural integrity of the cell membranes.
As fat phobia made us opt for low-fat and low-cholesterol foods there is presently a carbohydrate phobia which is making people opt for low-carb foods. Shunning carbohydrates is also equally wrong. If we do not eat the required amount of vegetables, grains and fruits we won’t be getting the required amount of vitamins and minerals and antioxidants that these foods normally supply us with. This shortage will in the long run lead to one or another major disorder in the body.
Scams and So-called “Healthy” foods
The market is full of advertisements about health foods which need to be verified. Many of these so-called health foods may really not be good for the body at all and people are led to believe so due to marketing gimmicks used by food manufacturers. The following items come under that list.
- Artificial sweeteners: We are attracted to these sweeteners due to their low calorie value but many of them actually stimulate our appetite while some are made by altering table sugar with the addition of chlorine. Xylitol which is a naturally occurring sugar found in berries and birch bark is a better choice as it does not cause a glucose surge.
- Aspirin: Aspirin is recommended by doctors for reducing pain and for protection against cardiovascular risks. But it can potentially inflame the stomach lining. Safer alternatives would be fish oil and ginger for heart protection.
- Bottled Juices: These contain refined sugar and high fructose corn syrup which can elevate our blood sugar level. These juices are normally made from pasteurized fruits which suffer a loss of all their vitamins and minerals and enzymes during the process of pasteurization.
- Bottled water: It may not be all that free from contaminants as companies claim. It is much safer to install a water filter at home and use the water obtained from that.
- Calcium supplements: These supplements that contain calcium carbonates cannot be used to reverse osteoporosis. Actually the supplement can make matters worse for the body which is unable to get rid of the inorganic calcium which will accumulate in the body and may turn into kidney stones. There is plenty of organic calcium that is available in our natural diet and one need not hurry to the store to buy these calcium supplements.
- Cereals: These are overly processed and heavily fortified with synthetic vitamins. Most cereals are full of sugar and lack organic vitamins and fiber. If a person wants a really nutritious breakfast he must opt for the whole grain version of cereals and not the processed one.
- Milk: Though milk is a good source of calcium drinking too much milk can disturb the body’s absorption of magnesium which is also a vital nutrient. Pasteurization converts the fragile milk protein casein into a harmful protein and destroys valuable enzymes and vitamins such as B6 and B12. It also eliminates the good bacteria that is normally present in the milk. Good alternative sources of calcium would be sardines and nuts.
- Diabetic foods: These foods may be free of sugar but they are likely to be loaded with other harmful chemicals such as high fructose corn syrup, hydrogenated oil and sodium etc. Properly speaking there are no such things as diabetic foods and these are only marketing gimmicks used by food manufacturers to capture the growing number of diabetic patients.
- Diet foods: Most of these are also highly processed foods that contain partially hydrogenated oils and high fructose corn syrup which only make a person hungrier and fatter. Again this is only a marketing gimmick to fool gullible people.
- Low Carb diets: These will cause additional health problems only as these diets do not distinguish between good and bad carbs.
- Diet Soda: This contains chemicals such as aspartame and phosphorous which make diet soda just as bad as the regular soda. In fact they contain chemicals that will trigger food cravings that will cause you to eat more.
- Energy bars and energy drinks: These also have a lot of sugar and fructose corn syrup which will give you a sugar rush. Therefore it is advisable to give these up and prepare our own energy drinks.
- Low carb and low fat and low cholesterol foods: These are all highly processed foods that are lacking either in nutritional value or contain chemicals that are harmful to our health. Low carb does not mean low calories. Low fat foods are dangerous because they contain plenty of sugar which gets converted into fat in the blood. This only causes more insulin production and generation of additional fats.
- No Trans Fats: Such a label does not necessarily mean that the food does not have trans fats or hydrogenated oil. Such a label can be true only when the amount of fat per serving is 0.4 grams or less. One has to check the ingredients to be sure that partially hydrogenated oil is not listed.
- Pizza: This is a very popular food all over the world. But it is a triple killer as it is loaded with saturated fat from cheese and the meat and refined flour from the dough. It is much safer to have a vegetable topping than meat topping if you want to eat pizza regularly.
- Soda: Though soda is a popular beverage it contains a lot of sugar and phosphorous and the latter blocks the absorption of calcium which in turn makes the body very acidic. A 12 ounce can of soda contains at least 10 teaspoons of sugar and over 120 calories.
- Sugar free snacks: These contain partially hydrogenated oil, other additives and hidden sugars that increase hunger, inhibit fat metabolism or increase fat production and fat storage.
- Vitamin pills: These are mostly capsules containing additives, fillers, binders and other chemicals. Most of them provide very little nutritional value. Therefore it is advisable to consume whole food supplements or natural vitamins that are 100% additive free.
- Yogurt: Pasteurization can kill the good bacteria that is supposed to be there in yogurt and leave it with plenty of sugar and corn syrup. Therefore it is advisable to consume the organic version or low fat version without the extra sugar or fructose.
Nutritional supplements
These have value so long as the person has a proper nutritional and exercise profile and the supplements are derived from natural food sources. They do not work if they are made synthetically or if the person’s basic nutrition is not good.
If the person is diabetic it matters very much that he first eats nutritious meals that help him to fight the disease. If he takes supplements on top of that it will be helpful. Generally if a person is eating nutritious meals there will be plenty of vitamins and minerals that will be naturally present there and so supplements will be unnecessary.
Food Cravings
One of the key challenges for a diabetic patient is to control unhealthy food cravings which are caused by over consumption of dead processed foods that are full of chemicals that trigger the cravings. First he must understand how the craving is created.
The craving comes because of a toxic build-up that causes a neurochemical/hormonal imbalance. For example low blood sugar induces a craving which the person seeks to satisfy by eating more sugar. This causes a temporary energy boost which vanishes in a few hours when the sugar levels again crashes. If the person eats more refined carbohydrates he will only repeat the vicious cycle with no end in sight. He can however hope to get out of this vicious cycle by eating foods rich in fiber, antioxidants and Omega-3 Essential fatty acids.
A craving is a signal that the body gives that it is starved of nutrients such as vitamins and minerals. When a person fills himself up with a lot of carbs in response to the craving he is not understanding the signal properly. So after a while the craving returns.
There are two types of cravings which are emotional and physical.
Emotional Craving
When we eat foods containing a lot of sugar and fat they cause the release of a hormone called serotonin that makes us feel good. That is why many people tend to eat cookies or ice cream when they are sad or depressed. The release of serotonin that accompanies the entry of sugar into the blood stream helps to lift them out of the depression. Instead of reaching out for food to feel good, a better idea would be to divert oneself by doing some exercise or at least talking to a friend. Such diversions will lessen the hold of sadness and help us come back to normal.
People also tend to eat more during festival days or when they are celebrating happy occasions. A counter measure to such overeating would be to eat a lot of live foods a day prior to the day of the festival or celebration. That will reduce one’s appetite on the festival day and thereby prevent the overeating. Another method is to eat a lot of fiber-rich foods the following day and also drink a lot of water so as to get the waste out of the body as soon as possible.
Physical Craving
Low Blood Sugar: When a person’s blood sugar falls very low he is tempted to eat foods rich in sugar such as bread, pasta, French fries and sweets etc. This only leads to a quick sugar rush followed by an equally quick sugar crash both of which are not good. A good counter measure is to add a lot of fiber and Omega-3 EFAs to one’s meals in the form of spinach, broccoli, whole grain cereal and wild salmon and whole fruit etc. Instead of bottled juice one should develop the habit of drinking raw vegetable juice daily.
Low fat intake: This causes a craving for cheese, meat and pizza and other foods with a high fat content. A good countermeasure is to eat the good fat found in fish, plant oils, lean organic meats, nuts and other plant foods.
