Saul Katz: Low Glycemic for Life!

GOODBYE ACNE – HELLO GREAT SKIN AND WELLBEING

In my day, teenagers would try anything to get rid of acne.  New research shows a little information about eating low GI foods may go along way to improving the self esteem, health and performance of your teenager.

Now mom’s have a new and powerful tool to help influence their teenage children to eat well, especially since most teenagers run out of the house without eating properly.  A study conducted at Australia’s RMIT University* showed that a diet rich in low GI carbs and lean protein can improve acne by 50 per cent, in under three months.  The same diet can also help with insulin resistance, weight management, sustaining energy and overall well being.

The old adage "you are what you eat" not only applies to overall health and nutrition, but how your skin looks and feels as well.  As the largest organ in the body, our skin can benefit or suffer from foods that have an impact on our heart and other major organs.  Acne sufferers claim that certain foods worsen their symptoms, particularly chocolate, greasy foods, soft drinks, peanuts or foods high in fat.

Acne is formed when the oil gland produces extra oil.  At the same time, the gland becomes blocked due to cells lining the follicle duct expanding under the action of insulin related growth factors such as IGF-1.  This causes a build-up of oil within the gland which gets bigger.  As a result, bacteria grow within the gland eventually bursts causing inflammation and redness.

In the Australian study, 43 teenage boys between the ages of 15 and 25 with moderate to severe acne were assigned either to a low glycemci load (45% carbohydrate and 25% protein) diet including low GI carbs and lean protein, or the control diet with a moderate to high GI.

According to lead researcher Dr. Neil Mann, “This diet reined in the high insulin levels that could be responsible for acne. When you go through puberty you produce a lot of growth hormone that actually makes you temporarily insulin resistant. In conjunction with a high glycemic load diet, common in western societies, this causes chronically high insulin levels. With such high levels of insulin you're going to get blockages in the pores and extra oil building up under the skin. A diet high in processed foods pushes glucose and insulin levels higher, exacerbating the problem, but low GI foods do the opposite. Low GI carbohydrates and lean protein-rich foods help to reduce insulin levels that affect the hormones associated with acne.”

Good Food, Good Skin
Dermatology related nutrition research has reveled other nutritional factors that can help promote healthy and attractive skin. Speaking at the American Academy of Dermatology's Skin Academy (Academy), dermatologist Susan C. Taylor, MD, FAAD, offered the following tips:

1)  Drink plenty of water so the skin stays hydrated.

2)  Follow the recommendations of the U.S. Department of Agriculture's (USDA) Daily Food Guide, commonly referred to as the food pyramid. The foods recommended by the USDA as part of a healthy diet contain valuable vitamins and minerals that have proven health benefits for our bodies. These include: choosing and eating at least three ounces of low GI carbohydrates breads;  eating a wide variety of fruits and vegetables, including more dark green and orange vegetables; consuming calcium-rich foods, such as fat-free or low-fat milk and other dairy products; and opting for a variety of low-fat or lean meats, poultry and fish.

3) The appearance of your skin, hair and nails will benefit from consuming an adequate supply of certain vitamins: antioxidants in Vitamins C and E can protect the skin from sun damage and help reduce damage in skin cells caused by harmful free radicals which contribute to aging skin; Vitamin B (biotin) is responsible for forming the basis of skin, hair and nail cells; and Vitamin A, found in many fruits and vegetables maintains and repairs skin tissue.

4) A Swedish study showed that subjects with a higher intake of vegetables, olive oil, and monounsaturated fat and legumes, but a lower intake of milk/dairy products, butter, margarine and sugar products had less skin wrinkling in a sun-exposed site.

For more information on acne, eczema, psoriasis and rosacea, go to http://www.skincarephysicians.com/, a Web site developed by dermatologists that provides patients with up-to-date information on the treatment and management of disorders of the skin, hair and nails.

* The American Journal of Clinical Nutrition, Vol. 86, No. 1, 107-115, July 2007

Low Glycemic Index (GI) and Low Glycemic Load (GL) foods have been proven in studies to be beneficial: dieting; weight loss; obesity; diabetes; balancing blood sugar; sustained energy; sport nutrition; mental performance; acne; eye health; macular degeneration; heart disease and forms of cancer. See also Low GI Diet, Low GI Recipes, Low GI Food, Low GI Eating.

Copyright 2008, Saul Katz

LOW GI MAY SAVE YOUR EYESIGHT – PREVENT AGE-RELATED MACULAR DEGENERATION

Age-related macular degeneration (AMD), the major cause of irreversible blindness may be prevented by eating a low GI diet, according to a USDA study conducted at the Human Nutrition Research Center on Aging at Tufts University in Boston.

This is a great way to prevent a problematic age related medical issue - macular degeneration, according to Allen Taylor, PhD, director of the Laboratory for Nutrition and Vision Research at the USDA HNRCA.

Men and women over 55 have an increased risk of early and late stage macular degeneration if they eat a diet full of high glycemic index foods. Taylor told Science Daily, "participants who consumed the most refined carbohydrates were 17 percent more likely to develop blinding Age related Macular Degeneration than the group that consumed the least. If you value your sight, this is an easy was to prevent losing it.”

Dietary information was obtained from 4099 participants aged 55-80 (56% women) in the Aged-Related Disease Study (AREDS).  The study, as reported in The American Journal of Clinical Nutrition, states that “AMD appears to share several carbohydrate-related mechanisms and risk factors with diabetes-related issues, including retinopathy and cardio-vascular disease (CVD).”

Taylor advocates starting now in order to keep your eyesight healthy. He projected that if eight percent of macular degeneration cases are prevented in the next five years, this could be equal to saving the sight of approximately 100,000 people.

This is a non-invasive, easy way to keep your sight well into retirement.  The list of reasons for eating a low GI diet, continue to mount. Eat Low GI for life, it could save your eyesight!

Low Glycemic Index (GI) and Low Glycemic Load (GL) foods have been proven in studies to be beneficial: dieting; weight loss; obesity; diabetes; balancing blood sugar; sustained energy; sport nutrition; mental performance; acne; eye health; macular degeneration; heart disease and forms of cancer. See also Low GI Diet, Low GI Recipes, Low GI Food, Low GI Eating.

Copyright 2008, Saul Katz

CARBOHYDRATE – NATURE’S MYSTERIES REVEALED

A headline on the cover of a women’s magazine caught my attention:

“Crave Carbs? Discover the “pure carb” strategy that kick-starts metabolism.”

The premise of the article is that a shortfall of serotonin, a powerful antidepressant neurotransmitter, triggers an avalanche of symptoms, including fatigue, blue moods, anxiety, carb cravings, hunger pangs and weight gain.

According to the article, studies at Portland’s Oregon Health & Science University suggest that the way to correct this biochemical imbalance is to succumb to your cravings. “When carbs flood the bloodstream, they signal brain cells to soak up the amino acid tryptophan, a key building block of serotonin,” according to Judith Wurtman, Ph.D., research scientist at the Massachusetts Institute of Technology (MIT) and coauthor of the Serotonin Power Diet (Rodale, 2006); “so giving in to carb cravings is actually the best remedy for a serotonin shortage.”

The recommendation resulting from these studies is to eat carb-only snacks between protein-rich meals, which according to Wurtman, enables carbs to shuttle tryptophan to the brain, allowing serotonin production to rise quickly. According to the article, the results were confirmed in studies that showed tryptophan levels rise by 88%, causing a significant increase in energy, alertness and mental clarity.  Plus three out of four women studied felt less stressed and dropped up to three pounds a week during the study.   

The human body is an intricate work of Nature that has evolved over the eons with survival mechanisms that dictate our actions, desires and cravings. We know that carbohydrates are Nature's preferred source of energy for humans; providing dietary fiber, nutrients, antioxidants and serotonin production, all integral to health and well being.

Carbohydrates are also fundamental to blood sugar control, which in turn is key to weight management, sustained energy and disease risk reduction. Choose quality low GI carbohydrates that support the body beyond conventional nutrition and work with Nature’s design to support optimal health and performance.   

Low Glycemic Index (GI) and Low Glycemic Load (GL) foods have been proven in studies to be beneficial: dieting; weight loss; obesity; diabetes; balancing blood sugar; sustained energy; sport nutrition; mental performance; acne; eye health; macular degeneration; heart disease and forms of cancer. See also Low GI Diet, Low GI Recipes, Low GI Food, Low GI Eating.

Copyright 2008, Saul Katz

THE GLYCEMIC INDEX - WHAT ALL DIETS HAVE IN COMMON

To lose weight and keep it off you need to adopt a sensible and healthy approach to weight loss that is sustainable for life. Highly restrictive diets (i.e. low fat, low carb, low calorie) are largely ineffective in the long term as they work against the body’s survival program, and often result in rebound weight gain and yo-yo dieting, notwithstanding the best intentions. In fact, for many people it is about one failed diet after another.

Let’s have a look at how the Glycemic Index (GI) works with the body to achieve effortless weight loss by regulating blood sugar levels. The Glycemic Index (GI) is a scientific measurement that ranks how fast a particular carbohydrate containing food elevates blood sugar, on a scale where a reference food (glucose) is fixed at 100. The key to sustainable weight loss is proper carb selection, NOT reduction or elimination as promoted by popular low-carb diets.

The key is in learning which carbohydrates are low GI, what makes them so, and how they impact your ability to lose weight. Carbs should optimally comprise 45-65% of the calories in your diet. They are your body’s preferred source of energy and provide ingredients vital to health such as fiber, antioxidants and other nutrients. Just as modern science showed us that not all fats are evil, we are now learning that not all carbs are created equal.

The fat promoting carbs (high GI carbs) are digested rapidly, elevating blood sugar and insulin levels. Insulin is a powerful hormone that shuttles sugar into the cells of the body for energy, and helps convert and store surplus sugar as fat, as an energy storehouse, for later use. High GI diets are primarily responsible for that mid-afternoon blood sugar (energy) crash which sends you reaching for more high GI carbs to lift you back up, taxing your body’s insulin-regulating response and sending you into a blood sugar roller coaster.

To avoid this from happening, you need to choose low GI carbs that are digested and metabolized more slowly, allowing for a gradual “time-release” of sugar and insulin into the blood stream – so your body is more likely to use the sugar for energy at that time, instead of converting it into fat. In addition to preventing fat storage, low GI snacks such as SoLo Gi™ Low Glycemic Nutrition Bars, are ideal for weight loss because they also prevent the spike, crash and crave cycle, provide sustained energy, and keep you feeling satisfied so you can get to your next meal on fewer calories. It is my goal is to educate you on the key elements of the Glycemic Index in relation to weight loss and how low GI carbs can help to facilitate this process.

As the GI is something to be adopted for long term health, let’s first focus on making some simple yet important modifications in your diet so you can get started today. Even these small changes will result in improved energy levels, better concentration and the shedding of pounds. Try, in general to cut back on products made from refined grains – white bread, bagels, crackers, as well as baked potatoes and white rice. These foods raise blood sugar faster table sugar. Instead, replace them with beans, vegetables, fruits, whole grains, and when on-the-go clinically-validated snacks such as SoLo Gi™ Low Glycemic Nutrition Bars.

To speed up fat loss, you need to slow down your blood sugar! Tomorrow, you will learn more about how blood sugar balance is intricately regulated by the hormones in your body and how this relates to the magic behind weight loss using the GI. Tip of the day: Remember that fiber is your friend. Fiber-containing foods (those recommended above) help to slow the digestion process (and the GI), promoting blood sugar balance. Additionally, fiber can help you to feel full for longer, so you’re less likely to get hunger pangs and reach for the cookie tin. Other benefits of fiber consumption include keeping your bowels healthy, helping to lower cholesterol levels, and promoting healthy gut bacteria. Low Glycemic Index (GI), low Glycemic Load (GL) foods have been proven in studies to be beneficial for: diet, weight loss, obesity/diabetic, blood sugar management, sports/sport nutrition, energy foods, mental performance, concentration, acne, eye health, macular degeneration, disease prevention: diabetes, heart disease and forms of cancer.