THE TROUBLE WITH FRUCTOSE and its link to Obesity...

Fructose is a simple sugar which the body can and does use for energy. It does not cause blood sugar to rise tremendously (has a low glycemic index) so it was once considered a good substitute for table sugar. The thoughts on this have now been changing rapidly however by leading nutritional experts.

It is ok to consume the small amounts of fructose such as the amounts found in most fruits and vegetables. There is even evidence that a little fructose does help your body to process glucose properly. The problem arises when the consumption gets too much, which is the case today because of the amount of packaged foods that we consume on a daily basis.

What happens when you consume too much fructose?

Unlike other sugars such as sucrose (table sugar) and glucose (sugar from carbs), which are processed by the body using insulin, fructose on the other hand takes much longer to be processed as it is all processed by the liver. Note this: the body does take about a day to process the other sugars, however the liver will take up to 3 times longer! When too much fructose enters the liver, the liver cannot process it fast enough for the body to use it as sugar, so instead it starts to make fats from the fructose and send them off to the bloodstream as a thing called triglycerides. This in turn leads to heart diseases, obesity and also diabetes (as there is growing evidence that excess fructose consumption may facilitate insulin resistance and so eventually type 2 diabetes results.

So what are the main sources of fructose?

The problem is in a product called High Fructose Corn Syrup (HFCS). As I have already noted, fruits and vegetables have relatively small amounts which the body can handle quite well.  The problem arises because the HFCS is being used to replace sugar in a whole lot of everyday foods. It is relatively cheap and so it has found its way into almost everything these days, from juices to cereals to bread! Even foods that are touted as being healthy for you (such as yogurt, vegetable and fruit dips, salad dressings and countless others) are packed to the brim with this HFCS! Look at these 5 regular everyday foods listed below in this article:

5 Sources of High-Fructose Corn Syrup in Your Diet 

 http://www.fitday.com/fitness-articles/nutrition/healthy-eating/5-sources-of-high-fructose-corn-syrup-in-your-diet.html

Every day a large percentage of consumers take in hefty quantities of high fructose corn syrup. Most people don't even realize how much or where it's coming from. High fructose corn syrup has become a very commonly used sweetener and preservative due to the low cost to manufacturers. Sodas, fruit drinks, processed foods and even condiments contain the controversial ingredient. Some studies have shown a connection between consumption of these products and obesity, while other recent research suggests no link between the two. Regardless of who is right, the fact remains that high fructose corn syrup, like sugar, should only be consumed in moderation. Knowing some common sources and reading labels carefully can make modifying your intake easier. 

1. Soft Drinks and Fruit Punch 

High fructose corn syrup is the principal sweetener used in the manufacturing of soft drinks. This has been the case since the 1980s, when the switch was made from sugar because of the price. With the gradual increase of bottle sizes over the years, soft drinks have become one of the most common sources of high fructose corn syrup in the American diet. Unfortunately, when people decide to steer clear of soda, they often move over to fruit punches and juice drinks. They sound healthy, but many of them are also full of high fructose corn syrup. Choose drinks made with real fruit juice and no added sugars.

2. Breakfast Cereal 

Many children and adults eat cereal every day. It is a quick and cost effective solution for people on the go. Choose with care, though. All varieties of breakfast cereal, even the ones advertised as healthy, can be chock full of high fructose corn syrup. Fruit Loops and other sweetened cereals geared towards children are major culprits. Don't be fooled by the so-called healthy cereals for adults, either. Some HFCS-free options include Post Grape-Nuts, Life Cereal and Cheerios. Most organic cereals are free of corn syrup, but again, read all labels to be sure. 

3. Bread

Many Americans are leaving white bread behind in search of more fiber and less carbohydrates. Making the switch to wheat bread, however, doesn't always do the trick when it comes to weight loss. White bread and many wheat breads contain high fructose corn syrup. The best choices will be breads made with whole grains. 

4. Condiments

In an effort to be healthier, people are eating more salads and adding more fruit to their diets. Watch those low fat salad dressings, though. Eat whole fruits instead of jams and jellies. All three, along with ketchup and other sauces are filled to the brim with high fructose corn syrup. Another source is vegetable and fruit dips.  

5. Yogurt 

High fructose corn syrup is added to many yogurts not only as a sweetener, but to maintain the flavor and firmness of the fruit. It also helps to diminish the amount of separation between the liquids and solids in the mixture. More Americans are turning to yogurt to aid digestive disorders because of the probiotic content, but if the probiotics are competing with the sugars, most of the benefit is lost. Plain, unsweetened yogurt is best with whole fruit added for taste.

Be Blessed and Stay Healthy!

sharbs

_{Other Sources:}

_{http://lowcarbdiets.about.com/od/nutrition/a/fructosedangers.htm}

_{American Diabetes Association. "Nutrition Recommendations and Interventions for Diabetes–2006." Diabetes Care 29 (2006): 2140-2157.}

_{Bantle, John, et al. "Effects of dietary fructose on plasma lipids in healthy subjects." American Journal of Clinical Nutrition 72.5 (2000):1128-1134.}

_{Elliott, Sharon, et al. "Fructose, weight gain, and the insulin resistance syndrome." American Journal of Clinical Nutrition 76.5 (2002): pages.}

_{Teff, Karen, et al. "Dietary Fructose Reduces Circulating Insulin and Leptin, Attenuates Postprandial Suppression of Ghrelin, and Increases Triglycerides in Women." The Journal of Clinical Endocrinology & Metabolism 89.6 (2004): 2963-2972.}

THE SUNSHINE VITAMIN (D) AND HOW IT HELPS TO PREVENT CANCER!

Vitamin D is known as the ‘sunshine vitamin’ because sunlight (exposure to the sun’s ultraviolet rays) actually causes your skin to produce vitamin D. Vitamin D has been proven through numerous studies and research to help prevent many forms of cancer, strengthen your bones, fight infections and prevent autoimmune disorders. It is also strongly believed to help prevent Multiple Sclerosis.

Imagine what a little sunshine can do! Unfortunately however, if you live in a country that experiences winter for almost half of the year then there are less opportunities for you to enjoy the Vitamin D from the sunshine. In the wintertime you should therefore definitely consider taking Vitamin D supplements if you wish to remain healthy. The various health authorities recommend anywhere from 400IU to 2000IU daily depending on the age group that you fall within.

According to CBC Health:

 http://www.cbc.ca/news/health/story/2008/05/16/f-health-vitamin-d.html)

“In September 2007, an analysis of 18 randomized controlled trials involving people over the age of 50 found that people who took at least 500 international units (IU) of vitamin D daily had a seven per cent lower risk of death compared with those given a placebo.

Lead researcher Dr. Philippe Autier said it was not clear how the supplements lowered risks of mortality, but he suggested that vitamin D may block cancer cell proliferation or improve blood vessel and immune system functions. The study, published in the Archives of Internal Medicine, reviewed research involving 57,311 participants.

The findings are part of a growing body of research regarding vitamin D's benefits. In June 2007, the Canadian Cancer Society said that based on current research adults should consider increasing their daily dosage of vitamin D. The society said Canadians should now consume 1,000 IU of vitamin D daily during the fall and winter months, in consultation with a health-care provider.

The society noted, however, that more research on appropriate dosage levels is needed and said it would update its recommendations as new studies are released.”

Vitamin D – The POWERFUL Cancer Prevention Strategy!

Can you imagine if you were told that there is something you could do to cut your risk of cancer by 60%, and that it is totally free! Well shout for joy, because there certainly is! And it is called SUN exposure!

This idea of getting sun exposure in order to fight cancer and stay healthy otherwise is such a simple strategy that it will be quickly dismissed in today’s world where most people believe that remedies have to come in a bottle or in surgery and it costs a fortune! It is very true however, and with the numerous research and mounting of evidence, not even conventional medicine can continue to ignore this fact!

Because of the way we live these days, most people’s exposure to the sun is so reduced so that a good majority of the earth’s population is now considered to be Vitamin D deficient! Based on one study, around 600,000 cases of breast and colorectal cancers could be prevented each year if vitamin D levels were increased amongst the world’s population (and imagine that this is just counting the death toll of only 2 types of cancer!). The majority of cancer deaths in the USA are from vitamin D sensitive cancers.

Other earlier studies had shown that optimum vitamin D levels could help to prevent at least 16 different types of cancer including pancreatic, lung, ovarian, prostate and skin cancers, however now there is evidence which proves that vitamin D plays a key role in the development of ALL types of cancers!

It doesn’t only fight cancer!

As mentioned earlier, a reduced cancer risk is not the only benefit of maintaining optimum vitamin D levels. Soaking up more of the “sunshine vitamin” may also help to keep your brain cells ‘smart’ as you get older as well as keep you saner! A study which was published in the Journal of Neurology, Neurosurgery and Psychiatry back in May 2009 gives evidence that vitamin D helps older people to stay mentally fit.

Other studies have also explored vitamin D’s impact on brain functions and found that it has a protective and normalizing effect, even on serious brain disorders such as schizophrenia!

So make most of the heat wave that is on right now! And when the winter comes around, I don’t know about you but I will be stocking up on those vitamin D supplements!

One love! Be Blessed and Stay Healthy!

sharbs

Source:

http://articles.mercola.com/sites/articles/archive/2009/06/11/New-Model-Of-Cancer-Development-Vitamin-D-is-the-Key.aspx