Category Archives: grains
(NaturalNews) There are two forms of diabetes: Type one and type two. Both types involve imbalanced blood sugar and insulin issues. Insulin is the hormone that helps convert glucose into the cellular energy that’s needed for the cells to metabolize nutrients.
Type one diabetes is sometimes called juvenile diabetes because it usually occurs early in life. The pancreas doesn’t produce any or enough insulin and usually needs to be supplied externally.
That often means insulin injections by manual syringe, or an easier managed insulin injection pen, insulin pills, or a portable insulin pump.
The pancreas is usually functioning with type two diabetes, which normally occurs later in life. However, the body is insulin resistant, or not using the insulin well enough. Type two diabetes can often be controlled by exercise and diet while monitoring blood sugar.
Again, chronically high blood sugar is an indicator for both types of diabetes. But sometimes low blood sugar (hypoglycemia) occurs, especially with type two diabetes.
Many diabetic symptoms cross over with adrenal and thyroid issues as well as fibromyalgia. So it’s best to get your blood sugar tested to determine whether or not your health problems are diabetes related.
Foods for diabetics
Obviously, foods with high glycemic indexes (GI) need to be avoided. Those include refined starches and carbohydrates, sugar, high fructose corn syrup (HFCS) honey, maple syrup, candies, cakes, and cookies. Synthetic sugar substitutes cook your brain cells.
Unsweetened fruit juices are short-term solutions for low blood sugar (hypoglycemia), but should be avoided unless diluted if one suffers from high blood sugar.
Did you know that many foods from fast food restaurants and processed foods off the shelf contain sugars even if they’re not meant to be sweet? Avoid them all. Buy bulk organic as much as possible.
(1) Veggies, especially greens, are items you can eat every day. Steamed veggies and raw salads are nutritionally beneficial for anyone and certainly if you have a low glycemic index.
Off-the-shelf salad dressings often contain sugar or other sweeteners. Use only unprocessed cold-pressed virgin vegetable oils, except soy, and vinegar or lemon/lime.
(2) Slice some avocado into your salad for taste variety and good nutrition. Avocados have low GIs. Avocados’ high omega-3 content contributes to healing chronic inflammation, which is often associated with diabetes; leading to other serious diseases.
Avocados are an excellent plant source of protein. (http://www.naturalnews.com/029864_avocados_health.html)
(3) Walnuts are also a good low GI source of omega-3. You can sprinkle them onto salads or veggies for a tasty change. Most other unsalted, raw nuts are also okay for diabetics. (http://www.naturalnews.com/032772_walnuts_omega-3s.html)
(4) Fresh wild (not farmed) fish, especially tuna or cold water salmon, are another high source of omega-3 with very low GI levels. All other meats are low GI high protein sources, if you are so inclined.
Then try to stick with grazing grass-fed livestock or poultry that’s free range, both to stem the excessive animal cruelty and avoid consuming the toxic antibiotics and hormones injected into factory farm animals.
(5) Grains are tricky. Obviously avoiding processed grains is necessary. But some whole grains have a higher GI (glycemic index) than you would think. Whole wheat is one of them. Quinoa and buckwheat are good substitutes. (http://www.naturalnews.com/036845_wheat_belly_weight_gain_gluten.html)
Organic brown rice may work for some diabetics since it is a complex carbohydrate that doesn’t convert to glucose rapidly. But most experts recommend diabetics not make brown rice an everyday meal.
(6) Various legumes (beans) can be added to a dish of brown rice for a delicious entree. Beans are high protein and fiber with lower GIs than potatoes. They can also be mixed in with veggies or prepared as a side dish. (http://www.naturalnews.com/025175_cancer_WHO_risk.html)
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(NaturalNews) Government guidelines and advice from medical doctors can often lead people to believe that cereal grains are the foundation of a healthy diet. The food pyramid, now renamed the food plate, dictates that people should eat several servings of whole grains each day to provide an adequate supply of vitamins, minerals and fiber. This advice is given despite the fact that humans are poorly adapted to the consumption of cereal grains and that the scientific literature shows that grain consumption is linked to several health problems.
Grains have only been a part of the human diet for about 10,000 years, which is a very small time in the context of evolution. Just because humans can tolerate grains to a certain degree doesn’t mean that we are designed to consume grains or that we can achieve optimal health on a grain-based diet.
1) High-carbohydrate density and increased insulin load
Carbohydrates are eventually converted into a simple form of sugar, glucose, after they are consumed. Insulin is secreted and allows glucose to be transported into various cells throughout the body. Individuals who aren’t very physically active don’t have the need to continually refill their muscle and liver cells with glycogen, and these cells often start to become insulin-resistant on a grain-based diet.
Regular consumption of high-density carbohydrates is not only linked to insulin resistance and overweight, but also leptin resistance, altered gut flora and inflammation.
Grains are the reproductive material of the plant, and plants don’t make the reproductive material to give away for free to animals. Cereal grains have evolved Lectins, Phytic Acid, Protease Inhibitors and other anti-nutrients that potentially disrupt normal gut physiology when they are consumed over time. Only certain anti-nutrients are problematic in humans, and they seem to operate in a dose-dependent manner.
Regular consumption of anti-nutrients in grains may lead to poor mineral absorption, autoimmune disease, leaky gut and low-level chronic inflammation. More studies on human subjects are needed to fully understand the detrimental effects of Lectins and other anti-nutrients on human health.
Studies and anecdotal reports indicate that gluten intolerance is much more common than previously thought, and many asymptomatic individuals react to gluten with some type of inflammatory response.
4) Insoluble fiber
While fruits and vegetables contain heart-healthy, soluble fiber that promote good gut flora, cereal grains are high in insoluble fiber that shouldn’t be eaten in excess. More insoluble fiber is often recommended for healthy digestion, despite the fact that healthy gut bacteria is the key to relieve constipation and achieve healthy bowel movements.
5) Dietary imbalances
Cereal grains have several dietary shortcomings, and a grain-based diet can disrupt adequate nutritional balance. Cereal grains are poor sources of fiber, minerals, vitamins and protein compared to animal products, fruits and vegetables. They contain no vitamin A, vitamin C, vitamin B12, calcium nor sodium, and several animal studies show that grain consumption can induce vitamin D deficiencies and alter the metabolism of several minerals.
Cereal grains only supply some of the essential amino acids, very few essential fatty acids and are also characterized by a high omega-6 to omega-3 ratio.
Traditional grain preparation
Some traditional cultures have been known to consume grains on a regular basis and still maintain excellent health. However, these populations have usually used soaking, sprouting and fermentation to make the grains easier to digest. These preparation methods remove or deactivate some of the anti-nutrients commonly found in grains, and fermentation is especially effective when trying to make grains more digestible.
Sources for this article include:
Cordain L. Cereal Grains: Humanity’s Double-Edged Sword
World Rev Nutr Diet. 1999;84:19-73.
Freed DL. Do dietary lectins cause disease?
BMJ. 1999 Apr 17;318(7190):1023-4.
Miyake K, Tanaka T, McNeil PL. Disruption-Induced Mucus Secretion: Repair and Protection
PLoS Biol. 2006 Sep;4(9):e276.
Dalla Pellegrina C, Perbellini O, et al. Effects of wheat germ agglutinin on human gastrointestinal epithelium: insights from an experimental model of immune/epithelial cell interaction.
Toxicol Appl Pharmacol. 2009 Jun 1;237(2):146-53. Epub 2009 Mar 28.
Biesiekierski JR, Newnham ED, Irving PM, et al. Gluten Causes Gastrointestinal Symptoms in Subjects Without Celiac Disease: A Double-Blind Randomized Placebo-Controlled Trial
Am J Gastroenterol. 2011 Mar;106(3):508-14; quiz 515. Epub 2011 Jan 11.
Drago S, El Asmar R, Di Pierro M, et al. Gliadin, zonulin and gut permeability: Effects on celiac and non-celiac intestinal mucosa and intestinal cell lines.
Scand J Gastroenterol. 2006 Apr;41(4):408-19.
About the author:
Eric is the editor of OrganicFitness.com and a writer for GutFlora.com/TheGutDiet.com. He’s an independent writer with a strong interest in personal health and the power of nature to help us heal.
He studies Public Nutrition and specializes in the human microbiome, inflammation and gut permeability.
Eric works as a personal trainer and currently coaches a few dedicated clients on their way to a better physique. He specializes on barbell- , kettlebell- and sprint- training. Subjects like mass building and weight loss are some of his favorites.
Eric believes that lifestyle choices have to be made on an evolutionary basis!