[Nfbf-l] How refine sugars define blood sugars
Alan Dicey
adicey at bellsouth.net
Fri Apr 5 18:16:20 UTC 2013
How refine sugars define blood sugars
There's a mountain of conflicting information out there about carbs and
understandably, many people's heads are spinning as to what carbs, if ANY,
they should eat.
First and foremost, carbs are VITAL to your body's functioning. Carbs get
broken down into glucose, which is your body's primary fuel. Glucose is the
main source of energy for muscle function, your central nervous system and
especially your brain.
So putting it bluntly, without carbs you DIE.
BUT, it's important to know the difference between the various kinds of
carbs because it can have a dramatic impact on your blood sugar and your
overall state of health.
So here's some important information you must have to make a wise decision
about the carbs that YOU eat:
Simple carbs versus complex carbs
Simple carbs are comprised of one or two sugar molecules. They're broken
down VERY quickly by your body and absorbed directly into your bloodstream,
creating a tidal wave of glucose flooding your veins.
Examples include table sugar, raw sugar, honey and maple syrup.
Fruit is also considered a simple carbohydrate, but the sugar in fruit
(fructose) is metabolized by your liver before it gets to the bloodstream,
so it raises your blood glucose level MUCH slower.
Plus fresh fruit also has the added health benefits of vitamins, minerals,
enzymes, water and fiber.
Complex carbs, on the other hand, are made up of long strains of sugar
molecules, otherwise known as starches. It takes your body MUCH longer to
digest complex carbs, so they provide a slow, even, steady supply of glucose
to your bloodstream.
Examples of complex carbs include whole grains, vegetables and legumes.
And the hybrid -- refined carbs
Thanks to food manufacturers, we now have a "hybrid" carb to deal
with--refined carbs. They include white flour and all products made with it
(white bread, cookies, pastries, pasta, donuts, bagels, etc.)
Refined carbs start out as complex carbs (in this case, a grain of wheat),
but the processing strips away most of the vitamins, enzymes, minerals and
fiber that were in the original grain.
Once the grain is "stripped" of all its beneficial components, you're
basically left with...sugar. So refined carbs act just like simple carbs,
flooding your bloodstream with glucose.
The health cost of too many simple and refined carbs
Hyperglycemia (high blood sugar), type II diabetes and obesity are the most
common results of eating too many simple and refined carbs.
What happens is this:
When your bloodstream gets flooded with glucose, your body sends an SOS to
the pancreas. Then the pancreas releases insulin which tells your cells to
"take in" the glucose, thereby bringing your blood glucose level back to
where it should be.
But when your bloodstream is flooded with glucose repeatedly, day in and day
out, your pancreas gets overworked. Eventually it can get to the point where
it can't keep up with your insulin needs anymore and/or your cells become
resistant to the insulin (they "ignore" the signal to take in the glucose).
This causes a buildup of glucose in your blood...otherwise known as
hyperglycemia and eventually if it continues, type II diabetes.
Plus, obesity results because your cells can only "take in" so much glucose
when the insulin comes a-knocking...and the excess over and above what they
need is stored as FAT.
Here's the flip side -- HYPOglycemia
Although it's not as common of a problem as HYPERglycemia, eating too many
simple and refined carbs can also lead to the flip side--low blood sugar (or
HYPOglycemia).
Here's how:
When your bloodstream is consistently flooded with glucose like I described
above, sometimes the pancreas can OVERreact and release waaay too MUCH
insulin.
This causes your blood sugar level to plummet through the floor!
When this happens, that sounds the alarm for your adrenal glands to tell
your body to pull out some of its stored glucose and put it back into the
bloodstream.
But if your adrenal glands don't react quickly enough, or are stressed from
this scenario playing out day in and day out, your body goes into a state of
emergency because it needs glucose FAST.
And you CRAVE carbs as a result! Cookies, chips, chocolate, bread,
crackers--whatever you can get your hands on!
But what happens then?
You guessed it--your bloodstream gets flooded with glucose AGAIN.
If your pancreas overreacts again and releases too much insulin, your blood
sugar falls through the floor again.
And the cycle repeats itself.
Is hypoglycemia affecting YOU?
If you suspect hypoglycemia may be affecting you, here's a simple quiz to
check.
For each question, rate yourself using the following score range based upon
how severe each symptom is for you:
0 = Never; none
1 = Mild
2 = Moderate
3 = Severe
Do you have:
1) Intense cravings for sweets?
2) A tired or weak feeling if a meal is skipped?
3) Irritability if a meal is skipped?
4) Dizziness when you stand up quickly or suddenly?
5) Frequent headaches or migraines?
6) Heart palpitations/rapid heartbeat?
7) Depression or mood swings?
8) Anxiety, nervousness or jitteriness?
9) Afternoon fatigue?
10) Excess weight?
11) Occasional blurry vision?
Your score: _______________
Score interpretation:
Less than 5: Hypoglycemia is probably not an issue for you
Between 6 and 12: Hypoglycemia may possibly be an issue for you
Over 12: Hypoglycemia is probably an issue for you
What to do
If you suspect you are suffering the health effects of too many refined
carbs, in addition to seeing your doctor if necessary, it's absolutely VITAL
to change your diet to include more complex carbs and fewer simple and
refined carbs.
And if that sounds about as exciting to you as watching paint dry, I have
good news.
The manuals in the Great Taste No Pain eating system will teach you about
the health risks of bad carbs, plus give you scrumptious ways to incorporate
more good ones into your meals.
Many of the GTNP recipes are made with things like whole grains, legumes,
beans and vegetables -- good, healthy sources of complex carbs. And are they
ever tasty! You'll be shocked at how delicious eating for great health can
be.
Plus, you'll learn about smart combinations of foods, which will help
improve digestion and nutrient absorption.
This can make gas, bloating, constipation, acid reflux and excess weight a
thing of the past for you for good.
Remember those flora
A longstanding diet of refined and simple carbs can result in harmful
bacteria overgrowth in your intestinal tract. Sugar is food for harmful
bacteria and they chow down on it with glee, multiply like rabbits and crowd
out your beneficial bacteria.
Not having enough friendly bacteria can hamper your digestion and weaken
your immune system, making you susceptible to viruses, repeated infections
and even diseases like cancer.
With Best Regards,
Alan
Miami, Florida
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