Food and Fat Confusion!

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IS YOUR HEALTH- CONSCIOUS, LOW-FAT DIET MAKING YOU FAT & UNHEALTHY?
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When I begin working with a new client, he or she first fills out a lengthy, very detailed Nutritional Wellness Questionnaire. Part of the information this provides me with is a general description of the daily diet; breakfast, lunch, dinner, snacks, etc. Oftentimes, I see a pattern of eating that reveals an intention of making very good choices, but misinformed.

In such cases I like to do a nutritional analysis. My clients are usually shocked when they see what their health-conscious food choices really add up to. For example, a young woman I recently worked with noted that for breakfast she often had low-fat yogurt with low-fat granola and apple. Sometimes toast. She became hungry often throughout the day and had to snack frequently. She didn’t like junk-food, mind you, so she wasn’t grabbing cookies or chips; usually cheese, crackers, that kind of thing. Not a big meat-eater, she usually relied on chicken for protein at dinner, sometimes salmon, usually eaten with a grain of some kind and vegetables. No soda, artificial sweeteners, etc. The diets of many in our population don’t come close to being that “healthy,” but…

The data regarding the function of this young woman’s pancreas and insulin – i.e., blood sugar regulation – indicated ups and downs; wide fluctuations between highs and lows. This pattern is a pattern that sets one on a path to ill health. It begins here, with foods containing high amounts of sugar, frequent hunger and the need to eat often, moves on to weight gain, insulin insensitivity, metabolic syndrome – and over time can eventually end in full-blown type 2 diabetes.

“But wait a minute!…” you might be saying. “Where are you finding so much sugar in her daily diet? It looks pretty reasonable to me.”

Are you ready? Here’s the nutritional analysis for the breakfast of low-fat yogurt, low-fat granola, and a raw apple:
1. Low-fat plain yogurt 8 oz – 13 gm protein, 17 gm sugar, 17 gm carbs (the same, so all the carbs are from sugar), 4 gm fat. Remember, this is plain – not flavored – yogurt.
2. Granola. Granola is made of grains and usually some kind of sweetener. I took a look at the nutritional analysis of Kellogg’s Low-Fat Granola Without Raisins, halving the serving size because of its part in the breakfast. Protein 4 gm, sugars 15 gm, carbohydrates 44 gm, fat 3 gm, fiber 4.5 gm. So here, again, is a food very high in sugar and in other carbohydrates (the grains) that will very quickly convert to glucose and enter the bloodstream.
3. Apple. Now, you’re probably saying “WHAT? What could possibly be wrong with an apple??” I checked the nutritional analysis for one cup of raw apple with peel on: no protein or fat, naturally; 3 gm of fiber and a whopping 13 gm of sugar, and in the form of fructose (and don’t believe the “sugar is sugar” people, no matter what you hear in television ads!

So… in this breakfast that on the surface looks like a healthy choice, there are approximately 45 gm of sugar! By comparison, 8 oz of regular root beer contains 24 gm of sugar. Then, there are still 29 more gm of carbohydrates from the grains in the granola, which will all convert to glucose once they make it to the small intestine, which will be fast, remember, because there is not much fat or protein or even fiber present to slow digestion and release of sugar into the bloodstream. Make sense?
Now…I’m going to take you on a journey through the body as this food is ingested and digested!

Carbohydrate digestion begins in the mouth with the enzyme amylase present in saliva.
Digestion continues in the stomach and then moves to the small intestine.
In the small intestine carbohydrate is converted to various forms of sugar (maltose, lactose, sucrose). As these sugars travel further into the small intestine they are broken down in size and are all eventually converted to glucose (except for fructose, which enters the liver as 100% fructose) so that they pass through the intestinal walls and…

Enter the bloodstream. The bloodstream carries the glucose to the liver. If cells in the body need the glucose for energy, the liver will send it where needed. If not, the excess glucose is stored as glycogen – liquid glucose. Glycogen is stored in the muscles and in the liver.
When all the space for glycogen is occupied, the liver begins converting excess glucose to fat. This is how “sugar makes us fat.” The fat cells are stored under the skin and in various organs throughout the body.

On the flip-side, this is how fat is burned for energy, promoting healthy weight loss:
When blood sugar levels fall too low (because there is minimal sugar/carbohydrate in the food eaten), the liver will first trigger the release of glycogen from the muscles and liver for conversion back into glucose. This is not to be confused with the protein in muscles being burned for energy. The liver will convert protein from muscle into glucose only in emergencies; this is what happens when people starve – when glucose and fat stores are depleted.

Once the glycogen stores are depleted, then the liver will begin to burn fat for fuel, and fat loss results. This is why on carbohydrate-restrictive diets it is not uncommon to experience an initial rapid weight loss during the first few days to a week; this is what we think of as “water weight” – not really water at all but liquid glycogen.
How does fructose fit into this entire equation? From ScienceDaily Limiting Fructose May Boost Weight Loss, Researchers Say – July 8, 2008:

“Our study shows for the first time the surprising speed with which humans make body fat from fructose,” Dr. Parks said. Fructose, glucose and sucrose, which is a mixture of fructose and glucose, are all forms of sugar but are metabolized differently.

“All three can be made into triglycerides, a form of body fat; however, once you start the process of fat synthesis from fructose, it’s hard to slow it down,” she said.”

What might my client eat for breakfast, then? If she doesn’t like the idea of switching to foods such as eggs, etc., here is a suggestion for a similar breakfast but “sugared down.” A really lowered-sugar/carb version might be:

  • Full-fat cottage cheese – 4 oz contains 13 gm of protein, 3 gm of sugar with a total of 4 gm of carbohydrate, and 5 gm of fat. (4 oz instead of 8 oz yogurt, because it is hard to eat that much full-fat cottage cheese).
  • Raspberries instead of an apple – 1/2 cup of raspberries contains 2.5 gm fructose, 7.3 gm carbs, 1/2 gm protein, 1/2 gm fat, 4.6 gm fiber. Another benefit of raspberries is the ketones contained in them. Stubborn belly fat is often stubborn because of the hormonal disruption that doesn’t allow thermogenesis to work as efficiently. Raspberry ketones cause hormone-signaling lipase to kick in, slicing up the fat cells in these hard-to-reach areas and preparing them to be burned off. Raspberries are also an excellent source of antioxidant rich ellagic acid.
  • Hemp hearts and/or nuts instead of granola? A half- ounce of walnuts (7 halves) contain 2 gm carbs, > 2 gm protein, 9 gm fat, 1 gm fiber. One heaping tablespoons of hemp hearts contain 1.25 gm carbs, 3.5 gm protein, 4.5 gm healthy balance of Omega 3, 6, 9, 0.7 gm fiber.

Now, let’s contrast the two breakfasts:
1. Low-fat yogurt, low-fat granola, apple:
Carbohydrates not from simple sugar: 29 gm
Sugar: 45 gm
Total carbs: 74
Protein: 17 gm
Fat: 7 gm
Fiber: 7.5 gm
2. Full-fat cottage cheese, raspberries, hemp hearts, walnuts:
Carbohydrates not from simple sugar: 5.8 gm
Sugar: 5.5 gm
Total Carbs: 11.3
Protein: > 19 gm
Fat: 19 gm
Fiber: 6.6 gm

Wow! If we can wrap our Madison-Avenue brainwashed heads around the fact that it is sugar that makes us fat and not healthy fats, it is easy to see how astonishingly more healthy the second choice is. Further, this breakfast will stick with my client; she will not be hungry again until lunchtime, avoiding the rollercoaster of grabbing high-carb/sugar snacks and feeling hungry every couple of hours. Consuming whole-fat foods as found in nature ensures that the protein can be adequately used to build muscle – we can’t use the protein in protein foods without the fat-soluble vitamins in the fat to metabolize it. The protein and fat content of the second choice will cause the already low amounts of sugars and carbohydrates to be released into the bloodstream much more slowly, providing a gentle increase in blood glucose and keeping the need for insulin at a minimum. By the way, keeping blood glucose – and therefore insulin levels – within a narrow range is a key to longevity, but that will just have to wait until next time!

_________________________________________________________________[i] Stanhope K.L., et al. “Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans” J Clin Invest. 2009 May 1;119(5):1322-1334
[ii] Le K.A., Ilth M., Kreis R., Faeh D., Bortolotti M., Tran C., Boesch C., and Tappy L. “Fructose overconsumption causes dyslipidemia and ectopic lipid deposition in healthy subjects with and without a family history of type 2 diabetes” Am J Clin Nutr. 2009 Jun;89(6):1760-5
[iii] Ouyang X., Cirillo P., Sautin Y., McCall S., Bruchette J.L., Diehl A.M. Johnson R.J., Abdelmalek M.F. “Fructose consumption as a risk factor for non-alcoholic fatty liver disease” J. Hepatol. 2008 Jun;48(6):993-9

Plantain… A “Wondrous Weed Indeed!”

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Plantain dreamstime_xs_13734770

PLANTAIN: A COMMON BUT “WONDROUS” WEED INDEED!
I know, I’ll bet most of you are thinking about bananas when plantains are mentioned,
but the plantain I speak of is found right in your own backyard! Plantago major,
otherwise known as common plantain, is that weed in your backyard that competes – or
perhaps conspires – with the dandelion to take over your lawn.
My introduction to the wonders of common plantain happened quite by accident. We
were living in southern Connecticut at the time, and it was early summer. One day my
husband Dale was bitten by a spider behind his left knee. It was painful when it
happened, but we didn’t think too much of it after the initial incident. A few weeks later,
however, upon returning from the International Herb Symposium at Wheaton College in
Massachusetts, I noticed that the skin was reddened in a ring around the bite, and the skin
was beginning to chafe. It was bothering him, too. Although a “bullseye rash” is a
classic symptom of a deer-tick bite, and we had plenty of those where we were living, we
knew he had been bitten by a spider when it happened.

I quickly went to the “web” to see what I might be able to learn. His bite had the
characteristics of a brown recluse bite, and the prognosis for those nasty bites was
disturbing, to say the least! I read of persistent, stubborn sores that progressed in severity
and size, treated with intravenous antibiotics, etc., and many times leading to the
amputation of arms or legs. Yikes. I didn’t share this information with Dale!

Searching for a ‘miraculous’ botanical alternative treatment over the worldwide web
yielded nothing. Then, I remembered I had purchased a book at the conference I had just
attended, The Book of Herbal Wisdom by Matthew Wood, a western herbalist I have long
admired and whose lectures I attend whenever possible. Wouldn’t you know, in the book
he told a story of a woman who had been on a walk with an herbalist who pointed out the
use of common plantain for insect bites, asserting that even the black widow bite could be
successfully treated if the chewed leaves were applied. Sometime later, this same woman
was out in a garden with two of her friends when they stumbled into a black widow nest.
All were bitten. Upon returning home, the woman remembered the words of the herbalist
regarding plantain and did as she had advised. The next day her two friends were dead.
She was fine (was this before email… or telephones for that matter?).

Brown Recluse dreamstime_xs_30205547The Brown Recluse Spider

So… I hustled off to Wild Oats and purchased a liquid extract of plantain. I instructed
Dale to rub it on the bite topically a few times a day and to take a few droppersful by
mouth a few times a day. After the first day the bite began to subside and quickly healed.

An anecdote, to be sure! But then I had another opportunity to try it. A few years later,
back in New Hampshire, I attended my women’s Bible study at Windham Presbyterian
Church on Thursday morning, as I was in the habit of doing. I missed a woman from our
group and inquired regarding her absence. “Didn’t you hear?? She was bitten by a
spider, hospitalized, treated by infectious disease…” etc., all to no avail. Sent home, her
knee was so swollen she couldn’t walk, and she was in a great deal of pain.

Hmm… the wheels started to turn. Here was the very opportunity I had been waiting for!
By this time I had started making my own medicinal herbal extracts, and I had plenty of
plantain extract at home. I gave some to one of her close friends with instructions. The
next week she was back at Bible study. Not knowing what to expect, as casually as I
could, I asked how it went with the plantain experiment. “It was instantaneous,” my
guinea pig replied, “…I rubbed it all over the knee area the first night before I went to
bed, and when I woke up in the morning the swelling was completely gone; all that was
left was a small, red dot!”

Incidentally plantain’s extraordinary drawing power is largely responsible for its
miraculous action on insect bites, and it can be applied to other conditions that require
powerful drawing, such as splinters, ticks, you name it! Not bad for a humble, oh-so -common weed!  Purchase your plantain products here:  PLANTAIN SALVE and PLANTAIN TINCTURE