How much sugar do you consume? And is this dangerous?

matteo_dark chocolateThe average American consumes nearly 400 calories from added sugars each day, the equivalent of 22 teaspoons (tsp) worth. The American Heart Association’s Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism and the Council on Epidemiology and Prevention released a scientific statement entitled Dietary Sugars Intake and Cardiovascular Health in late 2009. The statement suggests that American women should consume no more than 100 calories and men no more than 150 calories from added sugar each day.

Added sugar’ includes sugars and syrups added to foods during processing or preparation, including sugars and syrups added at the table. The recent increase in average sugar intake is largely because of increased consumption of soft drinks, fruit drinks, desserts, sugars and jellies, candy, and ready-to-eat cereals, with soft drinks and other sweetened beverages accounting for the largest source of added sugars in the American diet. Authors of the paper noted that because food labels do not differentiate between natural sugar and added sugar, it is difficult for the average consumer to make wise choices. However, in 2006, the US Dept of Agriculture (USDA) created a database listing the added sugar content of food (http://www.ars.usda.gov/Services/docs.htm?docid=12107).

Problems linked to a high intake of added sugar
The following are problems linked to a high intake of added sugar, as outlined by the statement:

Insulin resistance: In some studies, fructose was linked to insulin resistance, obesity, hypertension, dyslipidemia, and type 2 diabetes mellitus in humans. Please note that high-fructose corn syrup actually is not made primarily from fructose; it is only 55% fructose and the other 45% is glucose.
Calorie intake: In some studies, soft drink consumption was linked to increased calorie intake, greater body weight, and lower intake of valuable nutrients. The sugar in soda is absorbed very quickly, which might explain why people who consume sugar-sweetened beverages on a regular basis seem to have an increased risk of developing diabetes.
Blood pressure: An emerging but inconclusive body of evidence links a high intake of added sugar to increased blood pressure. In the Framingham Heart Study, for instance, people who consumed more than one soft drink/day had a higher chance of developing hypertension and a 44% increased chance of having a diagnosis of metabolic syndrome.
Triglycerides and cholesterol: When added fats are replaced with carbohydrate, serum triglyceride levels increase and high-density lipoprotein (HDL) cholesterol decreases. However, this is apparently more substantial when refined carbohydrates are used, rather than the carbohydrates found in milk, fruit, etc. Diets that are high in fructose, sucrose, and glucose are linked to increased serum triglyceride levels, particularly in men, sedentary overweight people, people consuming a low-fiber diet, and people with metabolic syndrome.
Chronic hyperinsulinemia: Chronic hyperinsulinemia may cause people to eat more by preventing dopamine clearance from the pleasure center of the brain, increasing the pleasure caused by eating, even when a person has no physiological need to eat. It also promotes eating as a form of self-medication when a person is stressed.
Vitamins, minerals, and fiber: People who consume a large amount of added sugar, especially intake that exceed 25% of total calories, have reduced intake of calcium, vitamin A, iron, and zinc. Intake of sugar also is inversely related to fiber intake.

Recommendations
The following are recommendations as outlined by the statement:

Limit your discretionary caloric intake (the calories left after you have consumed enough vegetables, fruit, lean protein, low-fat dairy, whole grains, and other foods necessary to stay healthy). The USDA recommends that if you consume a 2000-calorie diet, you should limit your discretionary caloric intake to no more than 267 calories, divided into 18 grams (g) of fat and 32 g of sugar (8 tsp). If you drink alcohol, you need to count this as a part of the daily discretionary calories. Currently, discretionary intake is much too high, 30%-42% of total caloric intake.
Move more. If you burn more calories, your allowance for discretionary intake will increase. So if you want to eat more, you need to move more!
Consume no more than 10% of your total calories in the form of added sugar, according to the World Health Organization (WHO).
Restrict intake of soda and other sweetened beverages.
Choose whole-food snacks, such as bananas, raisins, and peanuts, rather than high-sugar refined-grain snacks, such as candy bars and soda, to reduce postprandial glucose response.
Select low-energy density foods, such as fresh fruits and vegetables, skim milk, lean meats, and other unprocessed foods.
Use discretionary calories to sweeten healthful food choices, such as plain yogurt or whole-grain cereal.
Remember that sugar is sugar, whether it is from honey, agave syrup, beet sugar, brown rice syrup, etc.
Read labels. If a food contains no milk or fruit, the sugar column on the Nutrition Facts Label is all added sugar.

Reference

Johnson RK, Appel LJ, Brands M. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Available at: http://www.americanheart.org/downloadable/heart/125976844640
5CIRCULATIONAHA.109.192627v1%20(Added%20Sugars).pdf. Accessed February 10, 2010.
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The possibility for chiropractic care to help people with diabetes is an up and coming area of research

and it is an important one. Roughly one out of every three men and two out of every five women born in the year 2000 will suffer from diabetes in their lifetime.

Research points to evidence that chiropractic care may make a valuable contribution to a wellness protocol that helps those diagnosed with diabetes. Diabetes is the fifth deadliest disease in the United States and a growing epidemic worldwide, so help is desperately needed!

The average person may not recognize how diabetes and chiropractic are connected. What does the back have to do with blood sugar? Often, an electrician understands this faster than most people. Interfere with the current flowing through the wires and the appliances or areas of the house lose normal function or might even catch fire.

If the nerve supply from the upper neck or middle back (the two areas that supply the pancreas) are disturbed, pancreatic function suffers; maybe in it’s ability to produce enzymes to digest proteins, fats and carbohydrates, or maybe insulin production, or both. Blood sugar and digestion become unbalanced, resulting in either in diabetes or hypoglycemia.

Studies suggest a chiropractic-spine-nerve-blood sugar connection

A study published in the Journal of Vertebral Subluxation Research illustrated the positive effects of chiropractic when used as part of an integrative treatment for adult onset diabetes diagnosed by a medical doctor. Along with chiropractic care, the patient also received nutritional and exercise guidance.

After one month of being on the program, the patient’s glucose blood and urine levels normalized and remained stable. His medical doctor, who monitored his progress, said the patient would not need insulin if the condition remained stable.

Canada is currently leading the research effort

The National Post reported: “DIABETES BREAKTHROUGH: In a discovery that has stunned even those behind it, scientists at a Toronto hospital say they have proof the body’s nervous system helps trigger diabetes, opening the door to a potential near-cure of the disease that affects millions of Canadians. Diabetic mice became healthy virtually overnight after researchers injected a substance to counteract the effect of malfunctioning pain neurons in the pancreas.

‘I couldn’t believe it,’ said Dr. Michael Salter, a pain expert at the Hospital for Sick Children. ‘Mice with diabetes suddenly didn’t have diabetes any more.’ The excitement of the team from Sick Kids, whose work is being published today in the journal Cell, is almost palpable.

A recent case study published in the November 2011 edition of the Journal of Pediatric, Maternal, & Family Health documents a case of a four-year-old child who had terrific results stabilizing her blood sugar through chiropractic care. The patient was diagnosed with spinal subluxation in the upper cervical region. She began chiropractic care and was seen a total of 24 times over a two-month period. During this two-month period, she experienced a decrease in hemoglobin A1C from 7.2 percent to 6.5 percent. She also decreased the amount of insulin used from 15 units to 11 units per day.

These results are quite remarkable because the literature states that intensive medical treatment of type I diabetes often does not succeed in lowering A1C levels under 7.0 percent. Chiropractic care works by optimizing the neural connections throughout the body. This enhanced brain-body connection works to better coordinate immunity and hormone function throughout the body.

Article contributed by Murray Galbraith, D.C., of Galbraith Chiropractic.

Don’t forget, if you ever have any questions or concerns about your health, talk to us. Contact us with your questions. We’re here to help and don’t enjoy anything more than participating in providing you natural pain relief.
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How close you live to a fast food restaurant can impact your weight

Wellness/Prevention: Living or Working Near Fast Food Restaurants May Make You Obese?
A new report suggests that exposure to fast food restaurants increases a person’s likelihood of becoming obese. Researchers observed that the more individuals were exposed to fast food near work, home, or during their commute, the more fast food they consumed and the greater their risk for being obese compared with the least exposed individuals. The findings are significant, but researchers say this type of study cannot confirm there is a causal link between obesity and environment.
British Medical Journal, March 2014

Don’t forget, if you ever have any questions or concerns about your health, talk to us. Contact us with your questions. We’re here to help and don’t enjoy anything more than participating in providing you natural pain relief.
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Does Diet Cause Depression?

Like heart disease, depression is associated with low-grade inflammation, endothelial dysfunction, and worse lipid profiles that suggest a poor diet as an underlying cause. Existing research has shown increased fast food consumption is associated with a greater risk for depression. On the other hand, the Mediterranean diet has been observed to reduce depressive symptoms. According to researcher Dr. Almudena Sanchez-Villegas, “It is difficult to be sure that the diet is responsible for depression – it could be that depressed people make bad food choices. Other study problems include ‘confounders’ which may influence dietary habits, such as marital status, exercise, alcohol (or smoking), medical conditions and social networks. Or simply genetics. To address these issues we need long-term, randomized clinical studies similar to ones successfully conducted for diet and cardiovascular disease risk. Only then will we really understand the impact of diet of depression.”
BMC Medicine, January 2013

Don’t forget, if you ever have any questions or concerns about your health, talk to us. Contact us with your questions. We’re here to help and don’t enjoy anything more than participating in providing you natural pain relief.
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Diet: Grilled Meat Consumption May Increase Risk of Alzheimer’s & Diabetes

ImageNew research suggests that consuming some grilled or broiled meats may increase a person’s risk of Alzheimer’s disease and diabetes. Researchers claim that heat-processed meats contain high levels of advanced glycation endproducts (AGEs), which are associated with several degenerative diseases. A study performed on mice demonstrated that mice that consumed high levels of AGEs developed problems with cognitive and motor abilities as well showed signs of insulin resistance. The findings reveal the importance of not just what we eat, but also how we prepare what we eat.
Proceedings of the National Academy of Sciences, January 2014