Glycemic Index, Blood Sugar, Starchy-carbs

I just had an interesting conversation lately with a client of mine, who drives a nice car (about the same price of Honda Civic in my country). I found out that he eats Roti Canai (made of wheat) almost every morning for breakfast. So, being curious myself, I asked him, "Why do you choose this food instead of others?". I told him I expect an honest answer.

With 5 seconds paused, "It's because it's cheap and convenient", he answered. With a meal of RM2 or less for breakfast, it is obvious he go for cheap foods, and no preparation involved. Well, to be honest, most people in my country are having almost the same mentality. Cheap foods, taste good and convenient. A food which is highly inflammatory (prepared with either margarine or vegetable oil), and causing intestinal permeability and immune reaction, and of course, storing fat, bloating, inducing appetite, joint pains, migraines, etc. 

But, there is a positive point taken from his confession for breakfast. I'm now able to identify the reason he chooses that food almost every morning. Within a RM2 budget to be spent on eating this food which wreck havoc in the body, I proposed a much healthier, less reactive foods for him. It's organic, whole foods and does not spike blood sugar even a single bit. Best of all, he needs only 3-5 mins to prepare that foods at home, without even having to drive out to get that wheat based food. 

Now, in today's post, I would like to share with you guys about glycemic index and how your body react to any foods or meal you eat at any point of time. Be it breakfast, lunch, tea time, dinner or supper. I had so many discussions with my clients and people I know, debating about glycemic index for specific foods, but some experienced a poor response from the so called 'medium or lower glycemic index foods'. 

Remember we were told that whole foods and fruits are alright to eat and healthy? Conventional dietary wisdom has lead us to believe that eating even starchy-based carbs (whole foods) is healthy, including corn, yam, potatoes, pumpkin, rice, etc. In the world of vegan or vegetarian, these foods are supposedly healthy and acceptable in their daily diet. How much truth is that?

Before I present to you my own observation and blood sugar testing of a clean healthy meal, let me remind all of you the glycemic goals for diabetic patients. A shocking guideline, The American Diabetes Association proposed diabetic patients of allowed meal less then 180mg/dl. Meaning, if the blood sugar rise to 170 mg/dl, it is alright! That's way high my friend, especially for a diabetic patient. A typical fast food meal will easily spike your blood sugar passed the 180 mark. And guess what, 2 pieces of whole wheat bread (with nothing else), will give you some surprising result you never expect. Same with drinking a glass of so called healthy "100% fruit juices", which will make your pancreas scream out loads of insulin flooding your bloodstream. Hard to believe? Test yourself to find out.

Moment to ponder....

"The American Diabetes Association suggests the following targets for most nonpregnant adults with diabetes. More or less stringent glycemic goals may be appropriate for each individual."

• Before a meal (preprandial plasma glucose): 70–130 mg/dl
• 1-2 hours after beginning of the meal (Postprandial plasma glucose)*: Less than 180 mg/dl

References: 

http://www.diabetes.org/living-with-diabetes/treatment-and-care/blood-glucose-control/checking-your-blood-glucose.html#sthash.Rj06bbLW.dpuf

As I've sampled tons of many healthier single-ingredient whole foods for my daily meals, i decided to try an average 3 different days of lunch time readings and share it with your guys. I would agree that others who test their blood glucose levels with the same exact meal may have mixed results, arguably higher in the glucometer reading. Below is the sample of a moderately clean whole foods meal, but loaded with starchy-carbs (yam).



Sample meal: 
- Steam yam (about 120-130g)
- 1 tablespoon of grass fed butter
- steam shrimps ( small amount)
- 1 duck egg (whole)

1st meal reading : 8.6 ~ 154 mg/dl
2nd meal reading : 8.7 ~ 156 mg/dl
3rd meal reading : 9.2 (slightly more yam) ~ 165 mg/dl
Average result : 8.8 ~ 158 mg/dl

I know for the fact that The American Diabetes Association claimed that it is alright if 'after meal' glucose reading of below 180 mg/dl for diabetic patients, but for the sample meal I tested myself, an average of 158 mg/dl, it is definitely not ideal, and the goal here is control the amount of insulin release in the body as much as possible. Insulin is a biomarker for cardiovascualar disease, and if chronically abused, insulin resistant is a big health problem for most people right now, and being diagnosed with diabetes is inevitable, doesn't matter your age, young or old.

In a nutshell, if a meal or food causes immune reaction and treat it as antigens or toxins, it's bad. And, if whatever you are eating forces your pancreas to release high amount of insulin and spike your blood sugar level, it's a definite NO NO, doesn't matter what USDA or American Dietitian or Diabetes Association claimed or endorsed. The glycemic index table is based on an average of tens of thousands of people. No one will get the same fix number of glucose reading of two different people eat the same foods at the same time. The question is, is yam or other similar starchy-based foods bad for us? Maybe no, but bigger portion consumed may force your pancreas to secrete more insulin, depending on that individual's body ability to handle blood sugar regulation. There are other awesome benefits of eating foods such as yam or sweet potatoes, but one has to determine if those foods cause poor blood sugar spike and perhaps also immune reaction. Meanwhile, below are the ideal glucose readings for 'before and after' meal (approximately 40-45 mins after meal).


Before meal : 75-95 mg/dl
After meal : Below 130 mg/dl 


Starchy Carbs Whole Foods : (Triggers insulin release in moderate to higher amount)
- Yam
- Potatoes
- Pumpkin
- Corn
- Rice

Maintaining fitness of a lifetime, and better health - Overtraining & Adrenal Fatigue (Part 8)

Imagine when you are driving along the highway cruising with your favorite music playing, as you start to crash mildly, after a high glycemic meal. With heavy eyes and high secretion of insulin burst, your para-sympathetic nervous system stimulated, your body says "It's time to rest and digest". There are many accidents that happened with sleep deprived drivers, with minority victims were sleep apnea patients. In this case, 'crashing' severely from a poor blood sugar dsyregulation and over stimulation of the 'night cycle' of autonomic nervous system, could lead to a ill-fated long distance trip. 

Without realizing what may hit you during this smooth ride, your brain goes into an immediate 'fight or flight' situation with adrenaline and norepinephrine pouring out instantly, when you go into panic mode as a dog or animal run into your driving path out of sudden. Survival mechanism activated, glycogen from the liver dumped into your bloodstream, as glucocorticoids hormones flooded your muscles ready to flee or fight, prepping the body to be in emergency state. Except in this situation, you are not confronting a sabretooth or a predator. Similar situation with roller coaster ride, or bumped into someone in the dark, all stimulating the exact stress response in the body.

Most people realize the brain and the adrenals connection in terms of stress regulation, but it is the mesencephalic midbrain which is the key player here. The midbrain controls what you can think of as the amplitude or strength of your adrenal/cortisol response. This region of the brain is also especially sensitive to inflammation. It has the richest repository of interleukin-6 receptors anywhere in the brain. IL-6 is a particularly nasty inflammatory cytokine, a protein is primarily produced at sites of acute and chronic inflammation. Chronic inflammatory states can activate this part of the brain and readily lead to chronic anxiety. Calming neuro-inflammation here is critical to help wind this process down.

When the reticular activating system is stimulated, it fires off in different directions, and at times particularly strong emotional reactions to events can become stuck in a self-perpetuating feedback loop. In other words, particularly pronounced reactions to traumatic or stressful events can cause the brain to become hardwired for stress. This can also lead to long-term anxiety-related issues.

The overactivation of this area of the brain, say by a particularly upsetting, traumatizing event, can lead to a chronically exaggerated stress response. A person may become hypervigilant and have an exaggerated startle response or possibly other symptoms similar to obsessive-compulsive disorder (OCD). He or she may have an overactive mind that won't shut off and this may even lead to what are called post-traumatic stress disorder (PTSD) symptoms.

The midbrain immediate response to what it perceives as a life-threatening circumstance is to release your brain version of adrenaline, or norepinephrine. The residual hypervigilant effect from a traumatic event following the initial stressor can also be a result of chronically excess cortisol. Some people may see something that is upsetting to them and let go of that concern quickly once the threat has passed. Those with an overactivated midbrain, however, may hang on to this residual perceived stress for days or much longer.

Bear in mind, people with this type of brain dysregulation frequently tend to wear sunglasses more than usual, even on cloudy days or early in the morning. They also tend to be sensitive to loud noises and may have an exaggerated startle response. When you say, 'Woi', and they practically unravel or looked to be having shock of their lives. They can be more easily freaked out by life events and perceived stressors. They often dislike crowds and being in close proximity to others. Trying to talk someone like this into going with you to a crowded music festival or nightclub can be pain in the ass, similar to trying to convince an Eskimo to buy an ice cube factory, or forcing a cat taking a cold shower. Sorry, but this is very unlikely going to happen.

There are some people who might have overreaction of this part of the brain. The primary inhibitory, or calming, neurotransmitter for this part of the brain is gamma-aminobutyric acid (GABA). When this part of the brain is over activated, it can respond well to GABAnergic enhancers, such as L-theanine and valerian root. For those who know about the GABA test, it is also a 'one stone kills 2 birds' test, where you will likely to find out about the health and status of your blood-brain-barrier.

Persistent low trickling (and ultimately depleting) serotonin levels are also typical with this type of brain dysregulation due to the brain adaptive response to the perceived underlying trauma. Now, another helpful (not to mention very cheap) practice is a specific diaphragmatic breathing exercise that helps preserve carbon dioxide (CO2). The common tendency in a stressed person to forcibly sigh can help generate and make sympathetic, fight-or-flight overactivation much worse, creating a self-perpetuating crisis. Deep breathing exercises commonly recommended for people who are stressed also may be counterproductive without appropriate CO2 preservation through slow, controlled exhalation. For most people, these folks are not breathing correctly and stressed out individuals often suffer from digestive disorders, sleep problems and also poor libido/reproductive problems.

Remember, when we breathe in oxygen, it immediately binds to hemoglobin, which hangs on to it like a pit bull as it circulates throughout our tissues and brain. What makes the oxygen available to any tissue (including the brain) is the relative retention of CO2. The inability of hemoglobin to release oxygen properly to our cells as a result of too little CO2 is known as the Bohr effect.

Do take note that overbreathing causes vasoconstriction that can reduce O2 availability by 40 percent. Think of it as panic attack as one good example. People who are stressed tend to sigh a lot or hyperventilate, or both, which has the unintended effect of oxygen deprivation and sympathetic over-arousal by exhaling too much CO2. In the field of breathing physiology, this state of poor CO2 retention is referred to as a state of hypocapnia. Even mild hypocapnia can deprive your brain of oxygen up to 40 percent!

Now, some of you may wonder, how can proper breathing technique relate to fitness or staying fit? It has everything to do with it! The amount of oxygen that reaches your brain is dependent on the amount of CO2 you retain while you are breathing. It doesn't matter how hard you train or how regular you visit the gym, if your body suffers poorly from proper breathing, your autonomic nervous system will be thrown out of balanced, and it will also affect the quality of training or workout, and focus in competitions amongst pro-athletes too.

DIAPHRAGMATIC BREATHING

Calmly and gently breathe diaphragmatically that is, breathe in through your nose and inhale down into the deepest part of your lungs, gently and naturally. After inhaling, allow for a natural pause, and exhale using lips as if blowing through a tiny cocktail straw, slowly releasing your breath until the air is fully expelled. If you repeat this four or five times, you can typically restore parasympathetic dominance for a more relaxed state if you are anxious. Diaphragmatic breathing that involves a very slow exhalation can be extremely calming in the moment when you feel frustrated or stressed, since it also activates receptors in the diaphragm that help promote calm, parasympathetic functioning. 

If you think you experienced above symptoms of stressed, anxiety, overbreathing or sighing, you can try this breathing technique to slowly help balance out the ANS, incorporating into your daily lifestyle, and listening to your body from time to time. You can start off with 3-4 minutes for the first week of so, gradually increase to 5-7 mins the following weeks. Ensure you are not being disturb and practice it in a quiet room, perhaps before you go to bed. And you know what? It's free, no drugs involved and it's effective. 

Organic Protein Shake? - Quick Review

As year 2015 has begun, many of us set ourselves a list of new year resolutions, be it losing weight, getting fit or making more money, but as usual, less then 10% of people succeeded. Today, let's look at one very simple and common 'resolution' which many people, especially fitness enthusiasts and gym addicts are very much into, 'protein shakes' or so called 'post workout meal'. 

The reason why I blog this post, from a courtesy of a friend who requested for an honest review. It will be a quick review, and below are some of my summary of why most protein shakes products are not recommended. In most cases, gulping down these so called protein shakes or beverages will cause more health problems then doing any good to the body. I know some of you readers may disagree (expected), i have personally known many of fitness buffs and trainers who are toxic and suffer from digestive disorders which includes consistent bloating, chronic constipation and inflammation of the gut. 

Protein Shakes products (including Organic) : Why it may not be ideal for consumption?

Commercial products  (a toxic, inflammatory, diabetic beverage)

- Primarily loaded with toxic chemicals such as pesticides, herbicides, hexane (found mostly in soy extraction), antibiotics, synthetic growth hormones, steroids (injected to fedlot cows)

- Loaded with preservatives and food dyes (in certain products)

- Many of these shakes contain wheat and soy as ingredients

- Most so called protein shakes are low fat, loaded with sugars and more harmful sweeteners

Organic products  ( a better choice, but not recommended)

- Even though most consumers think that it's healthy to buy and consume organic beverage or protein shakes, most of these products are loaded with sugars too. 

- Almost all protein shake products contain pasteurized or homogenized milk. Almost all of the nutrients in the milk is wiped out, practically dead.

-  Some of the organic protein beverages may contain soy and wheat too

Other reasons 

- Many gym addicts, fitness enthusiasts and even regular sports person, tend to be 'dependant' on these beverages, especially after a workout or game session. An excuse of 'MUST' drink a protein shake or beverage after an exercise session or similar routine, was made commercially primarily from bodybuilding supplement industry, it was then spread throughout the sports and fitness industry, as a ploy to regain more profits globally. Bear in mind, the bodybuilding and fitness supplements industry is huge, and it is slowly gaining the market of even normal population. With the mindset of depending on drinking protein shakes to replace actual meals, This could lead to poor ownership of preparing healthy whole foods meals, and in the end, it become a 'product-replacement' foods, rather then eating real foods. 

- Most people don't realize that the body can handle a significant amount of amino acids assimilation at one time, even for a bodybuilder or professional athlete. A lot of gym goers or bodybuilder wannabes, gulp down those protein powder drinks several times a day, stressing out the kidneys and in some cases, it convert to sugars, then body fat storage. Increased blood sugar equals to bad news, feeding pathogenic bacteria and yeast.

- Next, excessive protein intake, may lead to over stimulation of mTOR pathways. When mTOR is inhibited, the risk of cancer growth in the body is minimize. 

- As most people do realize that over consumption of protein will damage and stress out the kidneys, it is in fact true. When you consume too much protein, your body must remove more nitrogen waste products from your blood, that equals to burdened kidneys. 

Skimmed milk and cane sugar? Not so ideal

Wonder why lactase enzyme is needed to be added in this product? Bcoz the enzymes are wiped out during pasteurization process, and 23g of sugars is just a recipe for diabetes and fueling cancer cells.