Article about Low Carb Diets

[Sachet]

Sachet I don't understand why you keep saying that high protein/high fat diets increase the risk of heart disease? I mentioned Aktins and PRAETORIAN mentioned Di Pasquale had proof of just the opposite.

Where do I keep saying that high protein/high fat diets increase the risk of heart disease?
I responsed to the point made in the article 'diet that is high in animal protein, cholesterol and saturated fat' increases the risk of disease.. because I agree that 'All three raise serum cholesterol, particularly LDL or "bad" cholesterol. Elimination of high-CARB, high-fiber plant foods, that help lower cholesterol, compounds this problem'
And I've also said, 'The truth is, there isn't any solid evidence yet for any particular guide of optimal amount of total fat in a healthy diet.'
Did you read my posts LA or just skim them? *lol*

I haven't read any information regarding what the Atkins or Di Pasquale diets provide long term to indicate that their methods are 'health safe' over a long duration.
As a short term lose weight fast thingy, sure they're great.
And definately, it would lower cholesterol levels because most overweight people who go on them, stop eating junk, processed & fast foods
Is there a site I can visit that outlines this 'proof' that their diets meet the criteria for overall health?
You need to use suppliments on their diets so the bulk of your vitamin, minerals & micronutrients*phytochemicals are not met with the foods they allow you to eat..

As far as protein is concerned, I've already said that protein is important.. it provides the body with the amino acid building blocks it requires to make any protein it needs. And fats are fine if you avoid the bad ones.
For instance Trans fats are the most horrid for cholesterol levels because they lower good cholesterol HDL and raise LDL bad cholesterol.
Most of the trans fats in the US diet are found in commercial baked goods {cookies, hostess etc}, margarines, snack foods {potato chips}, french fries, fast foods, and processed foods.
The way to determine how hydrogenated an oil is by noticing the hardness it is at room temperature~ like stick margarine is harder than tub margarine, so the tub margarine has less trans fats than the stick.
Trans fatty acids are fats produced by heating liquid vegetable oils in the presence of hydrogen.


Saturated fats are mainly animal fats.. they raise total blood cholesterol levels more than dietary cholesterol does and they raise both the good HDL & the bad LDL cholesterol.
They're found in meat, whole milk dairy products like milk, cheese, butter, icecream,.. seafood, poultry skin, chocolate, coconut, coconut oils & egg yolks.

Then there's the good fats, polyunsaturated & monounsaturated and they're good because they can improve blood cholesterol levels.
Unsaturated fats are found in products from plant sources {vegetable oils, nuts & seeds}
Monounsaturated fats are found in olive, canola & peanut oils, cashews, almonds, olives, avocados, peanuts & most other nuts.
Polyunsaturated fats are found in corn, sunflower, soybean, cottonseed, safflower oils and fish {omega3}.
When monounsaturated & polyunsaturated fats are eaten in place of carbohydrates, these good fats decreased LDL levels and increased HDL levels.
People who replace red meat as their main protein source with chicken, fish, nuts, legumes reduce the risk of developing heart disease.
Dried beans, peas & other legumes are very low in saturated fat, but they're high in dietary fiber and good sources of protein.

 

[Sachet]

Re: Re: Sachet

Alright...you asked for it...BUT i will be nice about it!;o)

I'm glad you were nice about it because it is just chitty chat afterall and I'm always open to views which differ from mine because that's how I learn.
If anyone turns into a meanie, I'll just skip over their posts & ignore them *lol*
Your views are biased because you're a bodybuilder & adhere to the philosophy, 'do what ya need to do to building muscle'.
I'm not a bodybuilder & I'm viewing the statements in the article from the overall health perspective.


Actually, I agree with most of what you've written.
Except I don't think that dietary carbohydrates, when eaten in proper proportions, can be blamed for the obesity problem.
Obesity is a product of one's environment.. lazy lifestyles {video games, computers} and junk fast food.

Yep, many people have 'wheat' allergies.
But, that shouldn't stop them from consuming Oats, brown rice or another form of grain in moderation.
It's the cookies, donuts, bagels, etc.. that are the badguys.

You used the cattle example, 'When cattle are ready to go to market they are fed a diet rich in whole grains. Why whole grains? To fatten them up. And many of these grain-fed bodybuilders fail to figure out why they can't get cut. My friend, it's those grains with a capital G and that rhymes with P which stands for Pudgy!'

Well, they're also shot full of hormones & antibiotics too..
I'm not sure that their digestive systems could handle eating 'just' whole grains. They'd prolly develope collic before they got to market..

As far as your tips for ideal fat loss goes.. it's a very good outline except for the elimation of grains as outlined in #1.
You're basically eating equal amounts of 'good type' protein & 'good' carbs

Here are some tips..

1. Eliminate ALL starches from your diet. This means you will eat no bread, cereal, pasta, toast, potatoes, rice, grains, waffles, pancakes, and oatmeal. When I say none, I mean NONE...or the program won't work.

2. Eliminate all sweet FRUITS from your diet. This means you may eat all fruits except bananas, dried fruits, grapes, melons, dates, raisins, and pears. All other fruits may be consumed, eating one piece with each meal.

3. Eat 3-5 meals daily and consume, at each meal, one to two servings of protein (chicken, fish, turkey, beef, eggs or Protein Powder) two servings of vegetables (you can skip the veggies at breakfast), and one serving of fresh fruit (frozen
fruit is OK in a protein drink). If you are very active, you may double your fruit intake. Snacks will consist of a protein eaten with one piece of fruit or a serving of vegetables.

4. Add omega 3 EFA's and fibre to your diet...flax oil is a great source of EFA's. Physillium husk is a great source of fibre..

5.Weight train to increase the metabolic rate and stimulate muscle hypertrophy

6. Add cardio work to support the cardiovascular system and strenthen the heart and lungs..but dont overdue it...weight training and diet get you lean..not cardio!

7. Think positive and believe in yourself!

 

[Sachet]

Damn, I hate egg on my face.

*lol*
It's okay~
I wouldn't be in the anabolic forum if winnie didn't tempt me with this thread.

 

[Sachet]

Guess what made national headlines yesterday?

http://story.news.yahoo.com/news?tmpl=story&cid=541&e=5&u=/ap/atkins_diet

Okay, let's see what it says..


Atkins Diet Bolstered by Two New Studies
Wed May 21,10:01 PM ET Add Health - AP to My Yahoo!


By JANET McCONNAUGHEY, Associated Press Writer

A month after Dr. Robert C. Atkins' death, his much-ridiculed diet has received its most powerful scientific support yet: Two studies in one of medicine's most distinguished journals show it really does help people lose weight faster without raising their cholesterol.
The research, in Thursday's New England Journal of Medicine (news - web sites), found that people on the high-protein, high-fat, low-carbohydrate Atkins diet lose twice as much weight over six months as those on the standard low-fat diet recommended by most major health organizations.


*However, one of the studies found that the Atkins dieters regain much of the weight by the end of one year.


Atkins, who died April 17 at age 72 after falling and hitting his head on an icy sidewalk, lived to see several shorter studies that found, to researchers' great surprise, that his diet is effective and healthy in the short run.
Although those reports have been presented at medical conferences, none until now has been published in a top-tier journal. And one of the studies in the journal lasted a year, making it the longest one yet.
"For the last 20 years that I've been helping people lose weight, I've been trashing the Atkins diet — without any real data to rely on," said Dr. Michael Hamilton, an obesity researcher who was not part of either study. "Now we have some data to give us some guidance."
Now, he said, he would neither trash it nor endorse it. "I'm going to say I don't know. The evidence isn't in," he said.
One study ran six months and was conducted by the Veterans Affairs Department; the yearlong study was led by Gary D. Foster, who runs the weight-loss program at the University of Pennsylvania School of Medicine.
Atkins' diet books have sold 15 million copies since the first one was published in 1972. From the start, doctors branded the Atkins diet foolish and dangerous, warning that the large amounts of beef and fat would lead to sky-high cholesterol levels.
In both studies, the Atkins dieters generally had better levels of "good" cholesterol and triglycerides, or fats in the blood. There was no difference in "bad" cholesterol or blood pressure.
*Dr. Frederick F. Samaha of the Philadelphia Veterans Affairs Medical Center, who led the VA study, said both studies indicate that people do lose more weight on Atkins, "but the difference is not great."


*The 132 men and women in the VA study started out weighing an average of 286 pounds. After six months, those on the Atkins diet had lost an average of 12.8 pounds, those on the low-fat diet 4.2.
The other study involved 63 participants who weighed an average of 217 pounds at the start. After six months, the Atkins group lost 15.4 pounds, the group on the standard diet 7.


*But at the end of a year, the Atkins dieters had regained about a third of the weight. Their net loss averaged 9.7 pounds. The low-fat dieters had regained about one-fifth of the weight, for a net loss of 5.5 pounds.
The year-end difference was not big enough to tell whether it was caused by the diets, Foster said.
About 40 percent of the patients dropped out of each study. And while supporters of the Atkins diet say it is easier to stick with, people on the Atkins regimen were just as likely to drop out as people on the standard diets.


**The important finding, Foster said, is that the Atkins diet appears to be a healthy short-term way to lose weight. Nobody has studied it long enough to tell whether it is a healthy way to maintain that loss, he said.
Collette Heimowitz, director of education and research at Atkins Health and Medical Information Services, said people there were not surprised by the weight loss and improved cholesterol.
"But I'm thrilled that serious researchers are taking a hard look at the program, so that health care professionals and physicians would find comfort in offering Atkins as an alternative to the one-size-fits-all hypothesis of low-fat, low-calorie," she said.
The studies did not convince Kathleen Zelman, a spokeswoman for the American Dietetic Association.

**"There's never been any denying that low-carbohydrate, high-protein diets such as Atkins do, absolutely, cause weight loss," she said. "But do they hold up over time and can you stay on them over time?"

From Foster's study, it does not look like it, she said.

 

[LA]

*The 132 men and women in the VA study started out weighing an average of 286 pounds. After six months, those on the Atkins diet had lost an average of 12.8 pounds, those on the low-fat diet 4.2.

This still has me shaking my head in disbelief and if it wasn't true it would be funny. Taking any diet seriously and weighing nearly 3 clicks how could you loose only 13 lbs in 6 months?

A couple of other points I wanted to make about the article.

*However, one of the studies found that the Atkins dieters regain much of the weight by the end of one year.

Anyone who ever went on a no/low carb diet knows they gain weight back as soon as they start eating carbs again. It's water. Too bad the study measured weight and not fat lose.

About 40 percent of the patients dropped out of each study. And while supporters of the Atkins diet say it is easier to stick with, people on the Atkins regimen were just as likely to drop out as people on the standard diets.

Bottom line- all diets are hard to stick to for the average person.

 

[PRAETORIAN]

Re Sachet

Always nice about things like this...nice to see people with open minds willing to accept opposing views. Yes I am a bodybuilder but I prefer the term "athlete" as it raises less negative stereotypes as I am sure you are aware...being over 225 lbs at 4 % bf tends to get tiring..not physically ...butwhat I mean is that I am constantly expelaining to the lay person that yes i may have muscles but i did obtain a graduate degree, an MCSE, CCNA, network engineer, ACE and Canfit pro fitness cert's, undergrad biochem, biology, nutrtion..etc etc..i only tend to get pissed when i have to start pulling ou tthe old mensa tests ...LOL anyway what i was saying was yes i am a bodyathlete but i do tend to use a healthy diet that allows me to reach my goals...because contrary to popular belief bodybuilding is a lifestyle not a singularity! So my goal is overall health while achieving peak performance....the best diet I have come across thus far would be Jay Robb's plan which incorporates good carbs as well! Yes I do agree grains/carbs have not been the "single" cause of obesity...over eating "has" but then that all goes hand in hand! I would recommend Brad King's book Fat Wars..very good info especially for women..as well as jay Robb's articles on his website!
Peace,
P

 

[Sachet]

Bottom line- all diets are hard to stick to for the average person.

Yes..
Which is why it's really important for us to turn it around & teach our kids {if we ever have them} proper nutrition & exercise as though it's a normal part of their day.
This is why we have an obesity problem in America and it really bothers me that kids see MickyD's or BurgerKing as a 'normal' place to have lunch or dinner..

 

[Sachet]

Re: Re Sachet

Always nice about things like this...nice to see people with open minds willing to accept opposing views. Yes I am a bodybuilder but I prefer the term "athlete" as it raises less negative stereotypes as I am sure you are aware...being over 225 lbs at 4 % bf tends to get tiring..not physically ...butwhat I mean is that I am constantly expelaining to the lay person that yes i may have muscles but i did obtain a graduate degree, an MCSE, CCNA, network engineer, ACE and Canfit pro fitness cert's, undergrad biochem, biology, nutrtion..etc etc..i only tend to get pissed when i have to start pulling ou tthe old mensa tests ...LOL
P

Impressive degrees & certificates

I wanted to say something about grains & glucose, but I'm a tad tipsy at the moment and I don't remember what it was *lol*
But, I haven't forgotten about this thread & will be back to pick your brain a lil more!

Just for the record, I don't usually drink.. and I only had two.
Believe it or not, I'm such a lightweight when it comes to drinking that the screen is spinning right now

 

[PRAETORIAN]

Re: Sachet

looking forward to your next post! Always willing to swap knowledge, especially in this area! I dont drink to much either but i wouldn't pass up the chance to down a few with you! Could get into some interesting conversations i would imagine..lol
Peace,
P

 

[Skip]

Where do I keep saying that high protein/high fat diets increase the risk of heart disease?
I responsed to the point made in the article 'diet that is high in animal protein, cholesterol and saturated fat' increases the risk of disease.. because I agree that 'All three raise serum cholesterol, particularly LDL or "bad" cholesterol. Elimination of high-CARB, high-fiber plant foods, that help lower cholesterol, compounds this problem'
And I've also said, 'The truth is, there isn't any solid evidence yet for any particular guide of optimal amount of total fat in a healthy diet.'
Did you read my posts LA or just skim them? *lol*

I haven't read any information regarding what the Atkins or Di Pasquale diets provide long term to indicate that their methods are 'health safe' over a long duration.
As a short term lose weight fast thingy, sure they're great.
And definately, it would lower cholesterol levels because most overweight people who go on them, stop eating junk, processed & fast foods
Is there a site I can visit that outlines this 'proof' that their diets meet the criteria for overall health?
You need to use suppliments on their diets so the bulk of your vitamin, minerals & micronutrients*phytochemicals are not met with the foods they allow you to eat..

As far as protein is concerned, I've already said that protein is important.. it provides the body with the amino acid building blocks it requires to make any protein it needs. And fats are fine if you avoid the bad ones.
For instance Trans fats are the most horrid for cholesterol levels because they lower good cholesterol HDL and raise LDL bad cholesterol.
Most of the trans fats in the US diet are found in commercial baked goods {cookies, hostess etc}, margarines, snack foods {potato chips}, french fries, fast foods, and processed foods.
The way to determine how hydrogenated an oil is by noticing the hardness it is at room temperature~ like stick margarine is harder than tub margarine, so the tub margarine has less trans fats than the stick.
Trans fatty acids are fats produced by heating liquid vegetable oils in the presence of hydrogen.


Saturated fats are mainly animal fats.. they raise total blood cholesterol levels more than dietary cholesterol does and they raise both the good HDL & the bad LDL cholesterol.
They're found in meat, whole milk dairy products like milk, cheese, butter, icecream,.. seafood, poultry skin, chocolate, coconut, coconut oils & egg yolks.

Then there's the good fats, polyunsaturated & monounsaturated and they're good because they can improve blood cholesterol levels.
Unsaturated fats are found in products from plant sources {vegetable oils, nuts & seeds}
Monounsaturated fats are found in olive, canola & peanut oils, cashews, almonds, olives, avocados, peanuts & most other nuts.
Polyunsaturated fats are found in corn, sunflower, soybean, cottonseed, safflower oils and fish {omega3}.
When monounsaturated & polyunsaturated fats are eaten in place of carbohydrates, these good fats decreased LDL levels and increased HDL levels.
People who replace red meat as their main protein source with chicken, fish, nuts, legumes reduce the risk of developing heart disease.
Dried beans, peas & other legumes are very low in saturated fat, but they're high in dietary fiber and good sources of protein.

GOD!! You are such an idiot, bro. I can't believe what you have typed here and spent soooo much time doing. *sigh*
Cashews are NOT high in monunsaturated fat but rather POLYunsaturated fat. Get your goddamned facts straight before you go spewing info like this. hehe

Okay, I am a bit anal-retentive. It was good info, none-the-less. I am just giving you some shit.

Skip

 

[Sachet]

Re: Re: Sachet

Jeeze! You guys sure talk alot *lol*
This was already on page 8~

*grins@PRAETORIAN, pushes up my sleeves & dives in*

AVOID ALL GRAINS.

Perhaps if you're a 'athlete' {see, I remembered } and you're training for a show.. that's one thing. But in the long term and from a disease prevention perspective.. it's not a good idea. People only eat 14-15 grams of dietary fiber on the average as it is and they should be consuming 20-35 grams per day.
Since there's alot of guys here with kids, children over 2 years old should consume an amount equal to or greater than their age plus 5 grams per day.
Fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease and constipation.

You have already mentioned in a previous post {but lemme just go back over it} that whole grains still have their outer {bran} layer & inner {germ} layer. During the milling and production of refined grains, such as white flour, the healthful bran & germ layers are removed and then so are the important nutrients, like fiber, vitamins & minerals.
Eating too many refined grain foods has been linked to diabetes as well as heart disease.

Fiber does refer to carbohydrates that cannot be digested & is found in fruits, vegetables, grains & legumes.
Not all fiber is the same & there are a number of ways to categorize it.
Source or origin ~ fiber from grains is referred to as cereal fiber.
How easily it dissolves in water ~ soluble fiber partially dissolves in water, insoluble fiber does not.
These differences are important when it comes to fiber's effect on your risk of developing certain diseases.

Soluble Fiber~
oatmeal
oatbran
nuts and seeds
legumes
dried peas
beans
lentils
apples
pears
strawberries
blueberries

Insoluble~
whole grains
whole wheat breads
barley
couscous
brown rice
bulgur
whole-grain breakfast cereals
wheat bran
seeds
carrots
cucumbers
zucchini
celery
tomatoes


Coronary heart disease is a leading cause of death for both men & women in America.
This disease is caused by a buildup of cholesterol in the coronary arteries {arteries that feed the heart} which causes them to become hard & narrow {atherosclerosis}.
When a total blockage of a coronary artery occurs, it causes a heart attack.

A high dietary fiber intake has been linked to a lower risk of heart disease in a number of large studies that followed people for many years.
In a study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake.
Cereal fiber, the fiber found in grains, seemed particularly beneficial.


Type 2 diabetes is the most common form of diabetes. It is characterized by sustained high blood sugar levels.
It tends to develop when the body can no longer produce enough of the hormone insulin to lower blood sugar to normal levels or cannot properly use the insulin that it does produce.
There are several important factors that may help lower your risk for type 2 diabetes, such as maintaining a healthy weight, being physically active & not smoking.
Researchers are also trying to pinpoint any relevant dietary factors, one of which seems to be a high-fiber diet.

***The studies of male health professionals and female nurses both found that a diet high in cereal fiber was linked to a lower risk of type 2 diabetes.
Foods with a low glycemic index do not raise blood sugar levels as quickly and are associated with a lower risk of type 2 diabetes.
Low glycemic index foods include legumes, whole fruits, oats, bran and whole-grain cereals.

When it comes to factors that increase the risk of having diabetes, a diet that's low in cereal fiber and at the same time high in high glycemic index foods {which cause big spikes in blood sugar from foods that have a high glycemic index include potatoes, refined foods such as white bread, white rice, refined cereals such as corn flakes, Cheerios, white spaghetti & sugar} seems particularly bad.
Studies on male health professionals found that this sort of diet more than doubled the risk of type 2 diabetes when compared to a diet high in cereal fiber and low in high glycemic index foods.



Fiber has long been used in the prevention of diverticulitis, an inflammation of the intestine that in Western society is one of the most common disorders age-related disorders of the colon.
In North America, this painful disease is estimated to occur in one-third of all those over age 45 and in two-thirds of those over age 85.
The study of male health professionals found that eating dietary fiber, particularly insoluble fiber, was associated with about a 40 percent lower risk of diverticular disease.


Constipation is the most common gastrointestinal complaint in the United States and is of particular concern to the elderly.
The gastrointestinal tract is highly sensitive to dietary fiber and consumption of fiber seems to relieve and prevent constipation.
The fiber in wheat bran and oat bran seems to be more effective than similar amounts of fiber from fruits and vegetables.
Experts recommend increasing fiber intake gradually rather than suddenly.
The intake of water and other non-caffeinated beverages should also be increased to avoid distress, as fiber absorbs water.



Fiber is an important part of a healthy diet & to lower your risk of diseases.. you should get a least the minimum recommended amount of fiber a day. The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods.

 

[Sachet]

This was a really good article that a friend of mine sent me & I can get their references, if someone wants them..
I thought it would be good to post since many bodybuilders cut out grains & carbs..


Simple Steps to Preventing Diabetes

If type 2 diabetes was an infectious disease, passed from one person to another, public health officials would say we're in the midst of an epidemic. This difficult disease, once called adult-onset diabetes, is striking an ever-growing number of adults. Even more alarming, it's now beginning to show up in teenagers and children.

If the spread of type 2 diabetes continues at its present rate, the number of people affected in the United States will increase from about 14 million in 1995 to 22 million in 2025. Worldwide, the number of adults with diabetes will rise from 135 million in 1995 to 300 million in the year 2025.(1)

The problems behind the numbers are even more alarming. Diabetes is the leading cause of blindness and kidney failure among adults. It causes mild to severe nerve damage that, coupled with diabetes-related circulation problems, often leads to the loss of a leg or foot. Diabetes significantly increases the risk of heart disease. And it's the sixth leading cause of death in the U.S., directly causing almost 70,000 deaths each year and contributing to thousands more.(2)

The good news is that type 2 diabetes is largely preventable. About 9 cases in 10 could be avoided by taking several simple steps: keeping weight under control, exercising more, eating a healthy diet, and not smoking.

What Is Type 2 Diabetes?

Our cells depend on a single simple sugar, glucose, for most of their energy needs. That's why the body has intricate mechanisms in place to make sure glucose levels in the bloodstream don't go too low or soar too high.

When you eat, most digestible carbohydrates are converted into glucose and rapidly absorbed into the bloodstream. Any rise in blood sugar signals the pancreas to make and release insulin. This hormone instructs cells to sponge up glucose. Without it, glucose floats around the bloodstream, unable to slip inside the cells that need it.

Diabetes occurs when the body can't make enough insulin or can't properly use the insulin it makes.

One form of diabetes occurs when the immune system attacks and permanently disables the insulin-making cells in the pancreas. This is type 1 diabetes, once called juvenile-onset or insulin-dependent diabetes. It affects about one million Americans.

The other form tends to creep up on people, taking years to develop into full-blown diabetes. It begins when muscle and other cells stop responding to insulin's open-up-for-glucose signal. The body responds by making more and more insulin, essentially trying to ram blood sugar into cells. Eventually, the insulin-making cells get exhausted and begin to fail. This is type 2 diabetes.

In addition to the 16 million adults with type 2 diabetes, another 13 million have "pre-diabetes." (3) This early warning sign is characterized by high blood sugar levels on a glucose tolerance test or a fasting glucose test. Whether pre-diabetes expands into full-blown type 2 diabetes is largely up to the individual-making changes in weight, exercise, and diet can not only prevent pre-diabetes from becoming diabetes, but can also return blood glucose levels to the normal range.

Type 2 Diabetes Can Be Prevented

Although the genes you inherit may influence the development of type 2 diabetes, they take a back seat to behavioral and lifestyle factors. Data from the Nurses' Health Study suggest that 90% of type 2 diabetes in women can be attributed to five such factors: excess weight, lack of exercise, a less-than-healthy diet, smoking, and abstaining from alcohol.(4)

Among 85,000 married female nurses, 3,300 developed type 2 diabetes over a 16-year period. Women in the low-risk group were 90% less likely to have developed diabetes than the rest of the women. Low-risk meant a healthy weight (body-mass index [BMI] less than 25), a healthy diet, 30 minutes or more of exercise daily, no smoking, and having about three alcoholic drinks per week.

Similar factors are at work in men. Data from the Health Professionals Follow-up Study indicate that a "western" diet combined with lack of physical activity and excess weight dramatically increases the risk of type 2 diabetes in men.(5)

Information from several clinical trials strongly support the idea that type 2 diabetes is preventable. The Diabetes Prevention Program examined the effect of weight loss and increased exercise on the development of type 2 diabetes among men and women with high blood sugar readings that hadn't yet crossed the line to diabetes. In the group assigned to weight loss and exercise, there were 58% fewer cases of diabetes after almost three years than in the group assigned to usual care. (6) Similar results were seen in a Finnish study of weight loss, exercise, and dietary change.(7)


Simple Steps

Making a few changes can dramatically lower the chances of developing type 2 diabetes. The same changes can also lower the chances of developing heart disease and some cancers.

Control your weight. Excess weight is the single most important cause of type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven-fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight. (4)

Losing weight can help if your weight is above the healthy-weight range. Losing 7-10% of your current weight can cut in half your chances of developing type 2 diabetes.

Get moving. Inactivity promotes type 2 diabetes. Every two hours you spend watching TV instead of pursuing something more active increases the changes of developing diabetes by 14%.(8) Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells.

Long bouts of hot, sweaty exercise aren't necessary to reap this benefit. Findings from the Nurses' Health Study and Health Professionals Follow-up Study suggest that walking briskly for a half hour every day reduces the risk of developing type 2 diabetes by 30%.(9, 10)

This amount of exercise has a variety of other benefits as well. Of course, even greater cardiovascular and other benefits can be attained by more, and more intense, exercise.

Tune-up your diet. Two dietary changes can have a big impact on the risk of type 2 diabetes.

Choose whole grains and whole-grain products over highly processed carbohydrates. White bread, white rice, mashed potatoes, donuts, bagels, and many breakfast cereals have what's called a high glycemic index. That means they cause sustained spikes in blood sugar and insulin levels.


***Carbohydrates that aren't as easily digested cause lower, slower increases in blood sugar and insulin. As a result, they stress the body's insulin-making machinery less, and so help prevent type 2 diabetes.(11) Such foods have a low glycemic index. Examples include whole wheat, brown rice, most beans and nuts, couscous, and whole grain breakfast cereals.
Choose good fats instead of bad fats. The types of fats in your diet can also affect the development of diabetes. Good fats, such as the polyunsaturated fats found in tuna, salmon, liquid vegetable oils, and many nuts, can help ward off type 2 diabetes. Trans fats do just the opposite. These bad fats are found in many margarines, packaged baked goods, fried foods in most fast-food restaurants, and any product that lists "partially hydrogenated vegetable oil" on the label. If you already have diabetes, eating fish can help protect you against a heart attack or dying from heart disease.(12)

If you smoke, try to quit. Add type 2 diabetes to the long list of health problems linked with smoking. Smokers are 50% to 90% more likely to develop diabetes than nonsmokers.(13, 14)


Alcohol now and then may help. A growing body of evidence links moderate alcohol consumption with reduced risks of heart disease. The same may be true for type 2 diabetes. Moderate amounts of alcohol-a drink a day for men, a drink every other day for women-increases the efficiency of insulin at getting glucose inside cells. And some studies indicate that moderate alcohol consumption decreases the risk of type 2 diabetes. (4, 14) If you already drink alcohol, the key is to keep your consumption in the moderate range. If you don't drink alcohol, there's no need to start-you can get the same benefits by losing weight, exercising more, and changing your eating patterns.

 

[Sachet]

GOD!! You are such an idiot, bro. I can't believe what you have typed here and spent soooo much time doing. *sigh*
Cashews are NOT high in monunsaturated fat but rather POLYunsaturated fat. Get your goddamned facts straight before you go spewing info like this. hehe

Okay, I am a bit anal-retentive. It was good info, none-the-less. I am just giving you some shit.

Skip

I'm pretty sure I should say thank you {?} soOo thanks, I think

I don't mind typing long thingys for the guys here.
They're worth it

 

[Sachet]

Re: Re: Sachet

looking forward to your next post! Always willing to swap knowledge, especially in this area! I dont drink to much either but i wouldn't pass up the chance to down a few with you! Could get into some interesting conversations i would imagine..lol
Peace,
P

I think we'd end up 'downing' more than just a few..
Look@us.. we're not even off the first topic yet *lol*

 

[bigshug]

Sachet is REALLY smart......I think I'm sexually aroused by this...wait a minute....yep, I'm ready...lol

The amount of knowledge on this board never ceases to amaze me.....

 

[PRAETORIAN]

Carbs!

The idea that low gi carbs...ie whole grains etc stress the pancreas less by creating a lower insulin response is true...but if you compare the insulin response of grains to say that of broccholi or blueberries...there is a difference. Thus it is true that it would be wiser to avoid hi glycemic carbs and preferrably eat lo gi..ie whole grains...it still produces an insulin response...higher than other foods(protein&fats). All foods when eaten produce an insulin response..even protein and fat...otherwise we wouldnt be able to get the nutrient into the cell! If you are looking for a long term healthy eating plan..(not competition dieting) then these grains will be ok...otherwise eliminate them while dieting for competition.
Peace,
P

 

[Sachet]

Sachet is REALLY smart......I think I'm sexually aroused by this...wait a minute....yep, I'm ready...lol

Gotta luv a guy who appreciates a woman who talks & is ready before your panties drop! *lmao*

 

[Sachet]

Re: Re: Sachet

** Reminder.
{I don't have anywhere to store this at the moment & don't want to forget the excellent points made here}

Grains are an acid forming food, meaning their mineral content contains more phosphorous and less calcium, magnesium, potassium and sodium (the four main alkaline minerals.) Meat and protein are also acid forming, so when you eat the two together, you get an acid reaction in the body. Your body likes to be slightly alkaline, so your pancreas scrambles to secrete bicarbonates to help buffer the extra acid, just like it does following a hard workout. If you continue to consume grains and protein, then you risk depleting your alkaline reserves. And the harder you train, the worse it gets. But there is more…Grains are starchy by nature and do not digest well when consumed with protein foods. Grains like a more alkaline stomach and meat likes it acidic, so the two can clash and the end result is poor digestion and undigested starch and protein that can irritate the human body as an allergen would.Joint aches are one of the common symptoms of undigested starch and protein in the system. Acidosis can also be another contributor to joint aches. Wheat and most grains, except millet and rice, contain a unique protein called gluten that irritates the intestines of millions of Americans. Gluten intolerance can cause gas, bloating, constipation, diarrhea, stomach cramps, poor digestion and hyperactivity in many individuals. With wheat being everywhere in the American diet, a person with a gluten intolerance just lives with the symptoms and takes antacids, laxatives, and aspirin for the pain.

** 5.Mäkelä S, Poutanen M, Lehtimäki J, et al: Estrogen-specific
17beta-hydroxysteroid oxidoreductase type 1 as a possible target for
the action of phytoestrogens. Proc Soc Exp Biol Med
1995;208:51-57

 

[Sachet]

Article point #2~

2. Cancer Risk Increases
Risk of many cancers is likely to increase when most fruits, vegetables, whole grains and beans are eliminated from the diet. The National Cancer Institute currently recommends, based on the bulk of scientific research, that you should eat a plant-based diet that is high-fiber and low in fat.

I don't see ANY false statements made here either.
The only iffy thing would be that they should have specified the type of fat..


Research has shown that your chances of developing cancer when certain foods are eliminated are greater than if you don't consume them.

For anyone that doesn't know.. cancers begin when normal, healthy cells turn bad & start multiplying.
Every day your body is attacked by harmful free radicals.
These are oxygen molecules that have lost an electron & are looking for replacements.
Sounds a lil like a sci*fi movie, doesn't it?! *lol*
In the process, they damage healthy cells & possibly kicking off the cancer process.

Another thing to know about cancer is that it's not merely a single disease.
Cancer is a generic term that includes over a hundred diseases {they are distinct though} that exhibit the same problem of uncontrolled cellular changes.
Cancer is certainly linked to lifestyle choices {smoking, drinking etc.} but, many cancers are related to diet & could be prevented each year simply by changing what & how we eat. These changes include the types of food in our diet, how they're prepared & the overall amount of food consumed.

Foods that are exposed to high temperatures, such as charcoalbroiled foods containing high levels of fat, carbohydrates or proteins.
In laboratory experiments, barbecued meats & other foods have been shown to produce mutagens that can result in tumors.
Cured meats containing carcinogenic compounds such as nitrosamines also may be cancer producing.
Pesticide & herbicide residue on foods {fruites, veggies, etc.} have also been implicated, along with chemical preservatives, but as with all of the above factors, more research needs to be done to pinpoint if the levels typically consumed will cause human cancer.
Fat is a dietary component that also may promote carcinogens. People who typically consume a diet high in saturated fats, more than 10 percent of total calories, face higher rates of the disease than people who consume diets lower in saturated fats. A relationship between high fat intake and cancers of the colon, breast, prostate, pancreas and endometrium (the inner lining of the uterus) also has been reported.
Obesity, which is closely related to intake of dietary fat and high calorie consumption, also is reported to be associated with tumor production.
In laboratory experiments, it is clear that calorie restriction is associated with a reduction in tumors.
*psst* winnie~ Alcohol can promote several types of cancer by direct contact, including cancers of the oral cavity and larynx, and indirectly by affecting the liver, colon and breast.
A diet rich in fruits, vegetables and whole (unprocessed) grains is believed to help reduce the risk of tumor development. These foods are rich in complex carbohydrates and fiber, factors that have been associated with a reduced risk of several types of cancer. They also contain substances that can inhibit tumor formation.

I have more info regarding research on the food*cancer relationship, because I hope to be involved with much of the advances you will be seeing in cancer research over the next 20 years.. but I don't wanna bore everyone to death! *lmao*

For instance, women in one study who ate a serving of spinach at least twice a week had half the rate of breast cancer of women who avoided it.
Men are not exempt from developing breast cancer too..
If you eat salad, by the bags of baby leaf spinach & add it to your salad

 

[GetnBigr]

Great thread!