0 Low Glycemic Index Diet Vs High Cereal Fiber Diet

Which of these two diets - a low-glycemic-index (LGI) diet or a high-cereal-fiber (HCF) diet - do you think would produce the better blood sugar control?

Researchers from Toronto set out to answer that question. Their results were published in the December 17 issue of the Journal of the American Medical Association:

Effect of a Low-Glycemic Index or a High-Cereal Fiber Diet on Type 2 Diabetes

Ill give you the answer up front: The low-glycemic-index diet was better, but only moderately.

The 210 participants with type 2 diabetes followed their respective diets for 6 months, at the end of which:

For those who followed the LGI diet:

• HbA1c went down by 0.50 (from 7.14 to 6.64)
  
• HDL went up by 1.7 mg/dl

For those who followed the HCF diet:

• HbA1c went down by 0.18 (from 7.07 to 6.89)
  
• HDL went down by 0.2 mg/dl (HDL is the good cholesterol, you want this to go up)

How Did The Diets Differ?

Low-Glycemic-Index Diet

"The following foods were emphasized: low-glycemic index breads (including pumpernickel, rye pita, and quinoa and flaxseed) and breakfast cereals (including Red River Cereal [hot cereal made of bulgur and flax], large flake oatmeal, oat bran, and Bran Buds [ready-to-eat cereal made of wheat bran and psyllium fiber]), pasta, parboiled rice, beans, peas, lentils, and nuts."

Fruit in the LGI diet leaned toward temperate: apples, pears, oranges, peaches, cherries, and berries.

High-Cereal-Fiber Diet

"Participants were advised to take the "brown" option (whole grain breads; whole grain breakfast cereals; brown rice; potatoes with skins; and whole wheat bread, crackers, and breakfast cereals)."

Fruit in the HCF diet leaned toward tropical: bananas, mangos, guavas, grapes, raisins, watermelon, and cantaloupe

Both Diets

Everyone was advised "to avoid foods such as pancakes, muffins, donuts, white buns, bagels, rolls, cookies, cakes, popcorn, French fries, and chips."
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0 High Fiber Lo Carb Diet Lowers Risk of Inflammatory Diseases

Researchers from the Fred Hutchinson Cancer Research Center have published the result of a study showing that a diet rich in slowly digested carbohydrates, such as leafy green vegetables, legumes and other high-fiber foods, significantly reduces markers of inflammation associated with the onset of chronic disease. The work, reportedin The Journal of Nutrition, explains that a diet rich in high-fiber foods significantly improves insulin signaling and resistance that promote life-shortening diseases including cancer, cardiovascular, stroke and dementia.

Monitoring the glycemic-load of different foods lowers the risk of blood glucose spikes and also increases a hormone that helps regulate the metabolism of fat and sugar. Health minded individuals will want to ensure they eat between thirty and fifty grams of fiber from a variety of food sources each day to control systemic inflammation and lower disease risk.

Low Glycemic Diet Lowers Inflammatory Blood Marker by Nearly a Quarter

The random controlled study involved eighty healthy men and women selected from the Seattle, WA area. Half were considered to be of normal weight, and the other half were overweightor obese as measured on a standardized BMI scale. Researchers found that among overweight and obese study participants, a low-glycemic-load diet reduced a biomarker of inflammation called C-reactive protein by about 22 percent.

Other studies in the past have suggested a correlation between dietary carbohydrate and sugar consumption as measured by the glycemic index of foods and systemic inflammation. This research is important because the C-reactive protein is associated with an increased risk for many cancers as well as cardiovascular disease.

Lowering Blood Glucose Levels Increases Adiponectin to Guard Against Cancer and Diabetes

Dr. Marian Neuhouser, a member of the Cancer Prevention Program in the Public Health Sciences Division at the Hutchinson Center noted “Lowering inflammatory factors is important for reducing a broad range of health risks. Showing that a low-glycemic-load diet can improve health is important for the millions of Americans who are overweight or obese.”

Neuhouser and her team also found that increasing low glycemic load foods in the participants diet by just five percent resulted in increased blood levels of a protein hormone called adiponectin. The hormone is known to protect against a number of different cancer lines as well as metabolic disorders such as type-2 diabetes, nonalcoholic fatty liver disease and hardening of the arteries.

Many health-minded people know the importance of avoiding processed carbohydrates and sugar-laden foods while increasing dietary fiber. Dr. Neuhouser concluded“Whenever possible, choose carbohydrates that are less likely to cause rapid spikes in blood glucose… these types of low-glycemic-load carbs include whole grains; legumes such as kidney beans, soy beans, pinto beans and lentils as well as fruits such as apples, oranges, grapefruit and pears.” This study provides another chapter to the growing body of research that demonstrates the importance of dietary choices to prevent heart disease, cancer, diabetes and most chronic illnesses.

0 SOURCES OF HIGH QUALITY FATS AND OILS

Babies and children have a critical need for high quality fats for the development of their brain and nervous systems. It is most unfortunate when parents do not feed their children fat, for fear the children will become overweight. It is also unfortunate when children are fed poor quality, pasteurized dairy products and overcooked fried oils, and other inferior fats and oils.

Even worse, instead of giving their children quality meats, eggs, yogurt and other fat-containing foods, some parents substitute soymilk, grains, fruit juice and sugar-laden soda pop. These contain much more sugars, which tend to make children overweight and ill.

Another horror is most commercial baby formula that contains cheap soymilk or soy oil, when babies desperately need all the essential fatty acids for their brain development. Babies who cannot drink mother’s milk, which is over 50% fat, often do well on raw cow or goat milk. If not, one can create a baby formula based on other fats or oils. An excellent book that offers several excellent baby formulas one can make easily at home is Nourishing Traditions by Sally Fallon with Mary Enig.

After they are weaned, children need eggs, butter, meats, poultry, oily fish such as sardines, and perhaps a little nut butter and fish oil. These will provide high-quality oils and fats. Grass-fed meats are better, including lamb and dark meat chicken, turkey, natural beef in moderation, and perably goat milk and cheese or organic milk products.

Fats to avoid for everyone, particularly children, are French fries fried in vegetable oil, fast-food milk shakes, which are mostly chemicals, and restaurant fried fish or other fried foods. Dairy products should be raw, not pasteurized and not cooked. So please avoid grilled cheese sandwiches, cheese dips, and processed cheeses used in pizza and other dishes. These fats and oils are usually old, overheated and quite unhealthful.

I cannot emphasize enough that babies and children must have high-quality fats and oils every day to nourish their brains and avoid many kinds of developmental and behavioral problems.

Food sources of high quality fats:

Meats are excellent sources of quality fats and oils include hormone-free and perably grass-fed meats, especially lamb, and healthful poultry such as dark meat free-range chicken and turkey. Animal fats are quite yang and of good quality if the animals are raised in a healthful manner.

Fish. Oily fish such as sardines contain a lot of the omega-3 fatty acids. These are needed by almost everyone today. Salmon and tuna also have them, but contain too much mercury, even if they are wild-caught. For this reason, avoid eating most salmon and all tunafish. This is very important. Salmon should be eaten at most once a week and absolutely no more. Sardines are fine 3-4 cans per week, any brand.

Dairy sources. These include whole milk fat, fat in cheeses, butter, and cream. Eggs are discussed separately below. Dairy fats are excellent if they are raw, and not pasteurized or homogenized. This is important because pasteurization and homogenization damage the fat and other components of dairy products so they become much less healthful.

I somewhat per goat dairy because most cows today are hybrids and their products are not as healthful as in years past. Goats may be less hybridized, although all animals are hybrids today. Many people are sensitive to cows milk, although they may not be aware of it. Some, however, do fine on raw cow’s milk.

If one cannot find raw milk products, the next best appears to be organic dairy products. Regular commercial pasteurized commercial dairy products are not nearly as good.

Egg yolks. Eggs provide a wonderful, very yang and high-quality fat. This is especially true if the chickens are allowed to graze freely, and they are fed and housed properly. The egg yolk is one of the richest foods for everyone. Much could be written about the wonderful benefits of egg yolks, such as their high content of lecithin, vitamin A, vitamin C, and many other necessary nutrients.

Eggs should not be cooked until they are hard. The best way to prepare eggs is soft-boiling for only 3-4 minutes, so the yolk is still runny and even cool. Steaming an egg until it is soft boiled is also okay. It will be safe to eat even if the yolk is runny. Poaching or even frying the egg, making sure the yolk is still runny, is okay, too. When the yolk turns hard and the white turns rubbery, the egg is much less digestible, so it loses a lot of its nutritional benefits, although it is still a good food.

While they should be lightly cooked, completely raw eggs may not be safe to eat due to bacterial contamination. They are also more yin, which is not as helpful.

Other good ways to prepare eggs are poaching, or even soft scrambled, soft omelets and even soft and runny yolks with fried eggs if they are not overcooked, which is difficult to do consistently.

Grains and bean oils. These include corn oil, wheat germ oil, rice germ oil, peanut oil, soybean oil, and others. Soy oil, in particular, is very hybridized and genetically modified today. I would avoid all soy oil, if at all possible, and all soy products as they are less healthful.

Nut and seed oils. Nuts such as walnuts, pecans, almonds and brazil nuts contain good quality oils. However, nut and seed oils are far more yin, so they are not as highly recommended. They are okay once or twice weekly, but not every day. The animal quality oils and fats are better, though the nut and seed oils contain some excellent fatty acids in some cases.

The best vegetable oils today are olive, flaxseed and hempseed oils. The latter two are excellent sources of omega-3 oils. However, they go rancid very fast and must be rigerated. Olive, coconut and palm oils are somewhat saturated, so they stay fresh longer.

Coconut oil and palm oil are best avoided because they are much more yin in Chinese terminology. I know that some health authorities highly recommend coconut oil. However, I find that it is far too yin and slightly toxic to the liver, as well.

Canola oil is ined and is slightly toxic. It used to be called rapeseed oil and was genetically altered to remove most of a toxic substance it contains. It is okay for most people in small quantities, but some cannot tolerate it.

Primrose and borage oils are other fairly good oils. They contain a fatty acid called gamma-linolenic acid, which cam reduce inflammatory conditions such as premenstrual syndrome. However, they are not best for general usage. Avoid cottonseed oil, which is often contaminated with pesticides, even if labeled organic.

Source:

DR L Wilson. MD

0 High Calcium in Bones of Catfish

High calcium in the bones of Catfish - Fishbone African catfish (Clarias barrachus) who had only just turned out to be a waste can be processed into high-crackers that contain calcium. Bone Crackers African catfish has the highest calcium content, which reached 7999 milligrams in 100 grams of cracker cracker than others, such as ACI crackers, shrimp chips, and crackers mackerel fish.

Crackers aci does not contain calcium, while the prawn crackers and crackers mackerel fish each containing 332 mg and 2 mg of calcium per 100 grams of crackers.

This is the result of research "Oktaviana Rahmawati" and "Pratama Rachmat", high school students Muhammadiyah 1 Solo, which won the champion III for IPS and Humanities at the Olympic Student Research Indonesia which was held October 9 to 14 and then in the Ministry of National Education.

"I like to eat catfish and catfish I saw bones piled up thrown away. Then sparked the idea to use a cracker," said Pratama.

In addition to calcium, bone fish African catfish are processed into crackers also contain phosphorus, which is 129.1 mg per 100 grams of crackers as well as calories, protein, fat, and carbohydrates.

African catfish bones processed first into flour before it is made into crackers with extra tapioca flour, wheat flour, and spices with a particular composition. "We tested many times after being asked the craftsmen cracker, search the internet, and receive guidance from teachers Scientific Group Adolescents in school," said Oktaviana.

Selection of African catfish because the most widely used today in food stalls and fishing, so easy to obtain and cheaper than the local catfish. In addition to high calcium, bone crackers African catfish also has high prospects for entrepreneurship. With capital Rp.66.600, can be obtained crackers 1022 with measuring on diameter 5 cm. If packed into 102 packets with a selling price of Rp 2.000/packet will give a net profit of Rp 137 .400. [kompas]

0 Top Ten High Fiber Low Calorie Foods

BY Erika Yigzaw, ACHS CIO
Are there magic foods that we can eat all day and still lose weight? Not really. But there are some foods that are relatively low in calories yet have high nutritive value, either because they are high in fiber, phytonutrients such as antioxidants, or high in protein. These are foods to keep handy in the pantry, refrigerator, or garden and eat daily. Train your family – particularly children – to snack on these top ten foods rather than chips and sodas and you’ll be ahead of the nutrition curve before you know it!

To pick these top ten foods, I looked at nutritional value, energy density[1], and volume. I want to focus on foods that provide a lot of bang for the buck (i.e., keep us full and have high nutritional value with fewer calories than other choices). Fruits and vegetables with lots of water are often lower energy density[2] , but my primary criteria for the list is fiber. Why? Fiber is critical. Remember your grandmother telling you to eat more “roughage”? Well she was right! We need at least 25 grams a day, and ideally 35 grams a day, for a healthy bowel. I think the correlation between high fiber diets and lower cancer rates is not just from fiber but is synergistic, since most high fiber diets are high in fruits and vegetables, which are also high in antioxidants and other phytonutrients. But, fiber is clearly also very important and few Americans get enough.

Here is my current top ten list of high fiber low calorie foods:

1. Raspberries rank as one of the highest high fiber low calorie foods, at 8.0 grams of fiber and just 64 calories per serving (1-cup) (1 calorie per raspberry!)[3, 4]. They are delicious and we can grow our own here in Oregon! Yay!
2. Pears have about 5.1 grams of fiber and only 51 calories for a medium sized pear[5]. They are easy to pack in a lunch and store well. They are also easy to grow here in Oregon.
3. Apples provide about 4.4 grams of fiber, at roughly 55 calories for a small apple. Choose organic as apples are on the EWG dirty dozen list 2012[6]. Apples are easy to grow here in Oregon and many parts of the US, with the newer columnar varieties letting you grow pounds of fruit in a small garden or even a container!
4. Blueberries provide about 3.5 grams of fiber, and roughly 40 calories for 50 berries. Choose organic as blueberries are on the EWG dirty dozen list 2012[7]. Again, blueberries grow well here in the Pacific North West, although take a few years to fruit well. Mulch with wood chips as they love acidic soil.
5. Strawberries provide about 3.3 grams of fiber and average about 2 calories per strawberry. Choose organic as strawberries are on the EWG dirty dozen list 2012[8]. Grow even a few strawberry plants in a barrel or tuck them into ornamental garden beds where the foliage stays a lovely dark green throughout the summer while providing you with berries!
6. Black beans – 1 cup has 15 grams of fiber – along with 15 grams of protein – and just 227 calories[9]
7. Whole-wheat spaghetti weighs in at 6.3 g of fiber per serving and approximately 174 calories per 1-cup serving (always check the label as brands vary)
8. One cup of oatmeal provides 4.0 grams of fiber and about 60 calories per serving
9. Whole wheat or multigrain breads offer 1.9 grams per slice and about 65 calories per slice (always check the label as brands vary)
10. Cooked peas, at a whopping 8.8 g of fiber and a low 67 calories per cup serving size. Turn a cup of peas into instant soup with a stick blender and some vegetable stock.

So that’s our top ten, but there are some other notable additions:

• Boiled turnip greens, which offer about 5.0 grams of fiber per cup sized serving and about 48 calories
• Raw carrots offer 1.7 grams of fiber and 21 calories for a small carrot. Raw, fresh carrots are about 88 percent water.
• Broccoli has 5.1 g of fiber and about 52 calories per cup. Steamed broccoli is best for cholesterol lowering benefits. 100 calories of broccoli gives you 10 grams of fiber!
• Grapefruit is about 90 percent water, and one contains approximately 3.4 grams of fiber – more than 13 percent of your daily fiber needs – and about the same amount as a cup of strawberries, cabbage, cauliflower or beets. The amount of fiber in one grapefruit exceeds that found in a banana or in 1 cup of celery or bell peppers. An entire grapefruit has just 78 calories. Grapefruit also contains vitamin C and pectin[10]. Good news too – grapefruit is on the EWG clean fifteen list – meaning they are one of the 15 produce items lowest in pesticides[11]!
• Raisins, which provide 1.6 grams of fiber per 1.5 ounce serving and roughly 42 calories for a 5-ounce box. Note that grapes have more volume for the same fiber and calories so are an excellent choice! Grapes are another dirty dozen item so choose organic!
• Just one cup of barley has 13.6 grams of fiber in 270 calories – add a cup of barley to your vegetable soup for a hearty winter way to increase fiber! Plus barley is a great source of selenium[12]!

What are foods to leave out?

• Canned baked beans – a favorite in New Zealand and the United Kingdom – pack a lot of fiber per serving, but also lots of sugar and sodium.
• Processed foods – yes a processed food with added fiber is better than one without, but stick to the foods that mother nature made high in fiber for optimum health.
• Act: Using your favorite app (mine is MyFitnessPal available on the app store and at myfitnesspal.com) track your food intake and see how much fiber you’re really getting! Try a fiber day and see how much you can pack in!

Share: What are your favorite foods? Check their fiber and calorie content and add a comment!

0 Fruits and Vegetables with High Fiber Content

Fiber / Fiber is a substance that the body needs for digestion and good health also diet. Fibers can easily get from fruits and vegetables everyday we eat.

The following health article of fruit and vegetables with fiber is good for health.
1. avocado
Avocado has 13.2 g of fiber or 54% of the RDA.

2. broccoli
One cup of boiled broccoli contains 5.2 g or 20% of the RDA.

3. Brussels sprouts
One cup of cooked Brussels sprouts contains 4 g or 16% of the RDA.

4. asparagus
One cup of boiled asparagus contains 3.6 g or 14% of the RDA.

5. carrots
One cup of chopped carrots containing 3.6 g or 14% of the RDA.

6. blueberries
One cup of blueberries contains 3.6 g of fruit or 14% of the RDA.

7. apple
One cup chopped apple contains 3 g or 12% of the RDA.

8. bananas
One medium fruit contains 3.1 g or 12% of the RDA.

9. strawberries
One cup of strawberries contains 2.9 g or 12% of the RDA.

10. cabbage
One cup of cooked kale contains 2.6 g or 10% of the RDA.

that fruits and vegetables contain lots of fiber which is good for digestive health and to diet. For those who feel they have masalh digestion (constipation) or in the mood to try the diet as well as fruit and vegetable consumption is :).-db-