glycemic load v glycemic index

From Harvard Women's Health Watch

Researchers at Harvard, including Harvard Women's Health Watch advisory board member JoAnn E. Manson, M.D., have closely examined the relationships among carbohydrates and heart disease and diabetes in women. The Nurses' Health Study, for example, found that women with the highest dietary GL have double the risk for heart disease when compared to those with the lowest GL.
WHY IT'S NOT AS SIMPLE AS GI
The glycemic index originated as a research tool.
It assigns a numerical value to a food indicating how much and how rapidly 50 grams of its carbohydrate content will raise blood-sugar levels, compared to 50 grams of a reference food (glucose or white bread).
The reference food is given an arbitrary value of 100, and the GI value of a particular food is expressed as a percentage of that value.
Many things contribute to the GI of a given food, including its fat and fiber content and how much it's been processed.

But carbohydrates differ in quantity,
as well as in GI ranking, from one kind of food to another.
The shortcoming of GI values is evident when you compare foods of different carbohydrate densities.

For example, the GI of a baked potato is121% (assuming white bread is the standard reference food). This has earned the potato, which is largely carbohydrate, a place on the "avoid" list in publications and on Web sites promoting the GI approach to food choices.

The GI of carrots, as noted earlier, is also high: 131%.
But this unfavorable GI rating is based on the blood-sugar effect of eating 50 grams of carbohydrate from carrots - the amount contained in a pound and a half of them - which few people would consume in one sitting.

A serving of carrots, therefore, just doesn't have much carbohydrate, so its impact on blood sugar is much less than that of a serving of potato.

Avoiding carrots because of their GI ranking would be a big mistake, particularly given all the vitamins and minerals they contain and the low GL of each serving (see "How to Calculate GL," below).

The GI of potatoes, on the other hand, is not a misleading measure because potatoes are carbohydrate-dense. Their GL is also fairly high.
HOW TO CALCULATE GL
GL is the amount of carbohydrate in a serving of food multiplied by that food's GI.

Thus, a ½ cup serving of carrots (which has 8 grams of carbohydrate) has a glycemic load of about 10 (8 x 131%,or 1.31 = 10.48).

As reported recently in the American Journal of Clinical Nutrition (March2001), Nurses' Health Study researchers - aided by blood samples and a food-frequency questionnaire - used GL measures to assess the impact of carbohydrate consumption on 280 postmenopausal women.

They found that high-GL diets (and, by extension, high GI foods and greater total carbohydrate intake), correlated with lower HDL concentrations and higher triglyceride levels, a marker for heart disease.
The strongest association was in overweight women, i.e., those whose body mass index (BMI) was over 25.

Increased risk started, on average, at a daily GL of 161.

Calculating overall dietary GL is difficult outside a research setting.

But knowing a food's GL can help you make comparisons that can improve the quality of your carbohydrate choices. In general, it's a good idea to replace processed and refined-grain carbohydrates, such as those found in many snacks and desserts, with fruits and non-starchy vegetables. These foods, as well as whole grains and beans, are rich in nutrients and contain fiber, which slows digestion and moderates blood sugar levels.

Also, try substituting, for example, whole grain bread for white bread; wild rice for white rice; and beans or lentils for potatoes.

Dietary GL may not become an everyday calculation, but we wouldn't be surprised to see labels that exclaim "Low Glycemic Load!" - like "Low Cholesterol!" - beckoning from grocery shelves in the near future.

Cheap B vitamin beats Big Pharma's Zetia cholesterol drug

by E. Huff, staff writer (NaturalNews)

A recent study found that niacin, a form of vitamin B, is far more beneficial to heart patients with high cholesterol than is the popular cholesterol drug Zetia.

Dr. Anthony DeMaria, a leading cardiologist and editor-in-chief of the Journal of the American College of Cardiology stated that the findings will eliminate Zetia from the preferred treatment options list.

Though Zetia is touted as being highly effective at reducing the levels of low-density lipoprotein (LDL), often called "bad cholesterol", niacin is much more effective at boosting the levels of high-density lipoprotein (HDL), commonly termed "good cholesterol".

Evidence reveals that niacin significantly reduces plaque buildup on arterial walls, improving blood supply to the brain, while Zetia, also known generically as ezetimibe, can slightly increase arterial plaque buildup. For this reasons, doctors and experts agree that niacin is the preferred choice in maintaining proper cholesterol levels and a healthy heart.

In addition to being more effective, niacin is also a much more affordable option. Though the trial utilized a time-released prescription form of niacin, quality niacin supplements are available over the counter that work equally as well if not better than the prescription form.

Zetia is often prescribed to lower bad cholesterol and maintain heart health, yet its track record seems to indicate the opposite effect for some. Out of the 208 participants who engaged in the study, nine of the patients on Zetia experienced heart attacks, stroke, or they died from heart disease. Only two on niacin bore such an outcome.

Dr. Jim Stein of the University of Wisconsin was one of several who emphasized over-prescription of Zetia, stating that doctors fail to practice evidence-based medicine when using the drug. He recommends utilizing safer, more effective alternatives like niacin that are proven to reduce incidences of heart attack, stroke, and death.

Studies consistently show that therapeutic doses of niacin alone can raise HDL levels by up to 35 percent and lower LDL levels by 20 percent. When incorporated into a well-balanced diet with regular exercise, the benefits increase even more.

Proper diet and exercise will actually cause arterial plaque to dissipate over time, unlike statin drugs which have never been proven to break up arterial plaque.

Niacin is naturally found in dairy products, lean meats, fish and poultry, nuts, eggs, and whole-grain or sprouted breads.

Diets rich in plant-based sterols, soluble fiber, and balanced sources of omega-3 and omega-6 oils will also contribute significantly to maintaining proper cholesterol levels and a healthy heart.

Sources for this story include

ABC News

Mayo clinic

Depression & Helpful Supplements

Dr. Hyla Cass, stated that if people suffering from depression supplemented with the following - they might find that their depression is due to nutritional deficiencies and turn things around:

B vitamins
Probiotics
Fish Oil
Vitamin D
Magnesium

Magnesium & Asthma

WellnessResources.com News and Views

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Magnesium Helps Relieve Asthma
Wednesday, February 03, 2010
Byron Richards, CCN

There is an epidemic of asthma in the United States. And magnesium is a common mineral deficiency, especially in the typical processed and junk food diets of so many of the children and young adults with asthma. A new study shows that those who took 370 mgs of magnesium per day had significant improvement in their asthma.

Magnesium helps multiple issues involved with asthma.

• It helps to relax the airways,
• it helps energy production, and
• it reduces inflammation.

In this study individuals were given magnesium for 6.5 months or placebo. The data showed that a standard test for measuring asthma (methacholine challenge test) was significantly improved, as was the peak expiratory flow rate. In addition to these lab markers individuals taking magnesium had significantly better quality of life and were better able to manage their asthma.

It has long been known that magnesium is helpful for asthma. This new study paints a very clear picture that magnesium is extremely helpful, in a rather moderate dietary supplement dose of 370 mgs per day.

I always recommend 600 – 800 mgs of magnesium per day for anyone with this problem (some can’t take this much due to loose stools). Taking magnesium (200 mg – 300 mg) immediately before exercise is also quite helpful, especially for the person with exercise-induced asthma.

Dr. Cass talks about Cholesterol and Diabetes

You have read it here before...Statin drugs block the production of CoQ10.
If you are on statins, you must supplement with 100mg of CoQ10 twice a day to avoid heart failure, depression, dimentia and cancer.

Cholesterol is not the bad guy. We are shooting the messenger!
It is your body telling you that there is inflammation. This could be from eating too many refined carbs, obesity, metabolic syndrome.
Dr. Hyla Cass says too much fat around the middle becomes an inflammatory source.
Our bodies produce cholesterol to defend against the inflammation.

Statin drugs do not address the cause of high cholesterol. Stop trying to suppress it and look for the cause! Eliminate sugar and white flour before your pre-diabetes turns into diabetes, a very serious illness. Diabetic drugs deplete folate, B12 and this leads to heart disease.

Alpha lipoic Acid --> a great antioxidant, liver support, helps diabetics prevents serious side effects. If you are on insulin, work with your doctor because ALA may bring down insulin need.
Diabetes is totally diet related. Getting off refined foods and sugar is a first step. Supplementing with Alpha Lipoic Acid,
Chromium, Magnesium, vanadian, CoQ10.

For More information, see Hyla Cass, MD Website and books: 8 Weeks to Vibrant Health and Supplement Your Prescription.

Selenium

"Must-Have" Mineral
By Al Sears, MD

U.S. Wellness Newsletter

Dear Readers,

Many minerals - like iron and zinc and selenium - are essential to life.

Without them, your body could not function. And because your body can't make them, you need a reliable source from your diet.

On commercial farms, the soil no longer has the minerals it used to. That means you may be suffering from a mineral deficiency. I consider selenium a "must-have" mineral.
It's a major player in the fight against chronic disease.
Selenium

• dramatically lowers your risk for many types of cancer. These include lung, colon, liver, and prostate cancer.But there's more to selenium's protective power. A study from the University of North Carolina shows that selenium can also
• lower your risk of osteoarthritis.(1) Researchers found that people's risk was related to the level of selenium in their bodies.

To give you an idea of how powerful this mineral is, an increase of just one tenth of a part per million decreased their risk of osteoarthritis by 15 to 20 percent. The higher the amount of selenium, the more their risk dropped.

It's also one of the most powerful antioxidants on the planet.

For your bones and joints, it protects your cartilage and prevents the inflammation that causes joint pain.

As a cancer fighter, selenium slows down tumors by cutting off their blood supply. And it kills cancer cells by triggering a built-in program that kills off damaged cells.(2)

What's more, it stops LDL cholesterol (the bad kind) from sticking to your arteries.(3)

So, how do you get more selenium in your diet?

Well, you won't find much of it in fruits or vegetables. That's why vegetarians often suffer from a lack of this very important mineral.

The best sources are

• fish,
• red meat, and
• Brazil nuts.

I recommend you get at least 55 micrograms of selenium a day. Notice I said micrograms, not milligrams. The amount is very small.

(Brazil nuts, tuna, beef, cod, turkey, chicken, egg, walnuts)

To Your Good Health,Al Sears, MD

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1. Press Release. University of North Carolina at Chapel Hill. Nov 18, 2005.2. Selenium has been shown to induce apoptosis in cancer cells. Yeo et al. 20023. Neve J. Selenium as a risk factor for cardiovascular diseases. J Cardiovasc Risk 1996;3:42-7.4. Office of Dietary Supplements. National Institutes of Health. http://ods.od.nih.gov.
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Dr. Al Sears, M.D. is a board-certified clinical nutrition specialist. His practice, Dr. Sears' Health & Wellness Center in Royal Palm Beach, Fla., specializes in alternative medicine. He is the author of seven books in the fields of alternative medicine, anti-aging, and nutritional supplementation, including The Doctor's Heart Cure.

To get his free special report on the proven anti-aging strategies for building a vibrant, disease-free life, go here now. You'll learn how to stop Father Time without giving up the foods you love.

American Dietetic Association's Sponsors

Do you want to take nutrition advice from the American Dietetic Association?

Can you really trust an organization that recommends the following healthy snack for children:

"Dip animal crackers in low-fat pudding" or this bit of advice, "Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twicethe fat and calories of the regular size."

Dietitians are influenced by corporations.

From their website:

Who Are ADA's Corporate Sponsors?
The American Dietetic Association would like to recognize and thank our Corporate Sponsors for their generous support of ADA events and programs.

• Kellogs (Froot Loops, Pop Tarts, Eggo Waffles and Syrup, Keebler, Cheez-It


• McNeil Nutritionals (Splenda, Viactiv Chews, Benecol spread, Lactaid)


• Mars Candy (M&Ms, Uncle Bens, Orbit and Extra Gum,


• General Mills (Pillsbury, Fruit roll ups, Hamburger Helper, Bugels, Chex, Lucky Charms)


• Coca cola, ("There is no such thing as a ''bad'' food or beverage. If you love chocolate, ice cream or beverages that contain sugar, you can still include these in your diet..."(quote from Coca Cola Sweetener Myths page)


• Pepsico (Amp Energy Drink, Frito-Lay, Gatorade, Quaker


• Dairy Council,


• Abbott Nutrition (Similac infant formulas, Pedialyte, nutrition and Zone energy bars)


• Unilever (Country Crock, Lipton Tea, Hellmanns, Breyers Icecream, Good Humor, Ragu, I Can't Believe its not butter, Skippy, Slimfast, Wishbone, Promise, Knorr)

Corporate Sponsor List of the ADA