The final destination of a journey is not, after all, the last item on the agenda, but rather some understanding, however simple or provisional, of what one has seen. In these modern times, with the plethora of blood-sugar-related diseases, we need tools like GI and GL to help us understand ways to control blood sugar.
The self-testing, graphic approach to food testing developed in the balance of the newsletter is a less scientific but a more dynamic way to explore postprandial (post-meal) blood glucose levels (BGLs). GI measures the blood glucose impact of foods eaten in isolation, yet we rarely consume foods this way.
GI readings vary with the individual—blood sugar and insulin reactions are more extreme for diabetics, for example (See Charts 2A and 2B). GIs are calculated in the science lab as the day’s first meal after a 12-hour fast and using a fixed serving that includes 50 grams of carbohydrate.  Most of our daily calories, however, are consumed in combination and throughout the day, when our blood sugar is affected by other foods that we have eaten earlier, as well as by our level of activity.
Of the following numbered charts, the first three are based upon scientific research journal articles (Charts 1, 2A, 2B), while the last four (Charts 3-6) are constructed from my own self-testing of foods4 using a simple blood glucose monitor.
Chart 1:  Blood Sugar Curves of White Bread Compared to Bread with Added Fiber, Sourdough, and Vinegar.
Chart 3:  Instant Oatmeal, Whole Oats (Soaked and Not Soaked), and Whole Oats Combined with a Protein and Fat. To fully appreciate the impact of two back-to-back carbohydrate breakfasts please notice that the scale used for Chart 6 is twice that of Charts 3-5. Resetting the Table–to Control Blood Sugar (For a discussion of other strategies, see April 2011). Ramekins filled with condiments like nuts and seeds (GI=0).  Nuts and seeds provide healthy fats, fiber, vitamins, minerals, and antioxidants, while they slow digestion and curb blood sugar. Sourdough bread or whole-grain bread with whole kernels; butter from grass-fed cows and organic nut and seed butters such as tahini and pumpkin seed butter. A pitcher of water and glasses for all—sometimes we mistake hunger for what is in fact thirst.  You might flavor the water with a little lemon juice or other flavoring.
Because 12-hour fasting, pre-meal blood sugar reading can vary, all data points at time zero prior to the first morning meal were indexed to zero in order to illustrate the change from a neutral starting point. I use the label “traditional” carbohydrates, just as we call unrefined fats, “traditional” fats. The low-down: Little Ceasars pepperoni pizza is the best fast food option, at 250 calories a slice, while Pizza Hut is the worst, at 370 calories a slice.
What happens: In the first 15 minutes after one eats a slice of pizza, sugar enters the bloodstream and one feels energized. After 30 minutes, the body will feel fueled up and satisfied - unless one has overeaten, which causes sluggishness.The body then digests the fat and protein from the pepperoni and cheese and injects it into the bloodstream. After: Four hours later, the body's blood sugar is back to normal and one starts to feel hungry again. By 50 minutes your body has fully absorbed the caffeine but your liver also starts taking in more sugar.
In the next five to six hours your body reduces the content of caffeine in the bloodstream by half.
You will start to feel withdrawal symptoms including headaches, irritability and constipation between 12 to 24 hours.
Then we learnt of the way it cleaned coins, dissolved meat and was made from birdshit phosphates, yes…REALLY!.
If your mom wants to keep her bones, hair and teeth, then she should better not drink this phosphoric acid bomb. Buy anything you like at Amazon and use our link to enter Amazon and we will get some commission.
Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds — and it's never too late to start.
Research shows that both aerobic exercise and resistance training can help control diabetes, but the greatest benefit comes from a fitness program that includes both.
Although it's not clear why, whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn't known nor are their long-term effects.
If you're older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you. Lets Fight Against Diabetes, as this is the last day of Diabetes month, I am glad to post this update, hope this will be useful information to the public.
Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Rather than a restrictive diet, a diabetes diet or MNT is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories, with an emphasis on fruits, vegetables and whole grains.
If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to guide you on dietary changes that can help you control your blood sugar (glucose) level and manage your weight. When you eat excess calories and fat, your body responds by creating an undesirable rise in blood glucose.
Making healthy food choices and tracking your eating habits can help you manage your blood glucose level and keep it within a safe range. For most people with type 2 diabetes, losing pounds also can make it easier to control blood glucose and offers a host of other health benefits. Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. A sample menu :Your daily meal plan should take into account your size as well as your physical activity level. Knowing how diabetes affects your body can help you look after your body and prevent diabetic complications from developing. Many of effects of diabetes stem from the same guilty parties, namely high blood pressure, high cholesterol levels and a lack of blood glucose control.
Diabetes affects our blood vessels and nerves and therefore can affect any part of the body.


Diabetic complications will usually take a number of years of poorly controlled diabetes to develop. These can all be helped by keeping to a healthy diet, avoiding cigarettes and alcohol, and incorporating regular activity into your daily regime in order to keep blood sugar levels within recommended blood glucose level guidelines.
Diabetes contributes to high blood pressure and is linked with high cholesterol which significantly increases the risk of heart attacks and cardiovascular disease. Similar to how diabetes affects the heart, high blood pressure and cholesterol raises the risk of strokes.
Retinopathy is caused by blood vessels in the back of the eye (the retina) swelling and leaking. Created by Fast Food Menu Price, this supposedly gives you a breakdown of the effects of Big Mac ingredients over a period of one hour, nicely segregated into 10-minute time periods. It’s a bit confusing at the start because it mentions the high Calorie content (540) in the same sentence as raising blood sugar to “abnormal” levels. Those with a high GI, such as white bread, are quickly absorbed and thus can cause blood sugar to spike. This leads me on to the next point: Big Mac recipes differ across the world, so once again we can’t generalize the supposed effects. The point about dopamine – the brain’s reward and pleasure chemical – does have truth to it. Junk food has been shown to prompt the release of dopamine, and it has been shown to be addictive. So in sum: Big Macs, like all junk food, are not good for you, so don’t eat them every day.
The second factor—the postwar shift from traditional to refined carbohydrates—is largely due to the growing role of the commercial food industry and processed, convenience foods.  Convenience foods must have a long shelf-life, so food companies rely upon refined flours and oils, which do not go rancid. Visual pictures of postprandial blood sugar behavior, while less scientific than GI measurements, are nevertheless powerful learning tools, providing a real flavor for how our body reacts when we eat different kinds of foods. This chart illustrates the second meal effect– that what we eat at one meal affects postprandial blood sugar behavior at the next.
What we do to our children when we give them a sugary cereal or a Pop-tart for breakfast extends beyond this first meal to affect their blood sugar, hunger, concentration, and desire to overeat throughout the rest of the day. One of the best herbs and spices to moderate blood sugar.  It can be sprinkled on hot cereals and desserts such as puddings, custards, and stewed fruits. Between the next 15 to 45 minutes the stimulant starts to improve your concentration levels and keeps you alertA 'Red Bull has a pH of 3.3 - the same as vinegar. 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain.
60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism.
My focus is always on helping others to understand how to adopt health, fitness and a nutrient-rich clean eating diet as a lifestyle rather than a quick fix”. It's especially important to make diabetes prevention a priority if you're at increased risk of diabetes, for example, if you're overweight or have a family history of the disease.
Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. He or she will applaud your efforts to keep diabetes at bay, and perhaps offer additional suggestions based on your medical history or other factors. Here's help getting started, from meal planning to exchange lists and counting carbohydrates. If blood glucose isn't kept in check, it can lead to serious problems, such as a dangerously high blood glucose level (hyperglycemia) and chronic complications, such as nerve, kidney and heart damage. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.
During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats.
These types of fats are found in processed snacks, baked goods, shortening and stick margarines and should be avoided completely. Sources of cholesterol include high-fat dairy products and high-fat animal proteins, egg yolks, shellfish, liver and other organ meats.
Pasta primavera prepared with broccoli, carrots, zucchini, yellow squash and Parmesan cheese, 1 cup of low-fat milk.
Complications are not a certainty and can be kept at bay and prevented by maintaining a strong level of control on your diabetes, your blood pressure and cholesterol. As with all complications, this condition is brought on by a number of years of poorly controlled or uncontrolled diabetes. The best way to do this is to attend a retinopathy screening appointment, provided free on the NHS, once each year. This can lead to loss of sensation or feeling (usually starting in the toes) or pain and burning of the feet.
Keeping your diabetes under control, seeing your dentist regularly, and taking good daily care of your teeth can prevent gum disease and tooth loss. Disease of the large blood vessels in your legs may cause problems with blood circulation, leading to leg cramps, changes in skin color, and decreased sensation. This time, we’ve moved away from shocking suggestions of what sugar- and stimulant-laden drinks apparently do to your body within 60 minutes, to the unappetizing after-effects of eating a Big Mac. Well, for starters their list of sources does not include scientific journals, but does feature Fox News (twice) and the Daily Mail.
Calories themselves are not responsible for raising blood sugar – it’s the carbohydrates within food.
At the other end of the spectrum tends to be more complex carbs that get broken down gradually and do not affect blood sugar levels as quickly. In the U.K, for example, no high-fructose corn syrup is used, it has 42 fewer Calories, and a lower fat content.


But it isn’t only junk food that causes the release of dopamine: eating in general can trigger its release.
It's not as straightforward as the infographic suggests, however.A 'Caffeine can make low blood sugars worse in diabetics, for example. This means that it takes this many hours for your body to reduce the caffeine content in your bloodstream by 50 per cent. In fact, this year the European Food Safety Authority reaffirmed the safety of energy drinks and their ingredients. Your pupils dilate, your blood pressure rises, as a response your liver dumps more sugar into your bloodstream.
This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
Wait at least one hour so your teeth can recover and your enamel can reharden before you take the brush to them. Many foods made from whole grains come ready to eat, including various breads, pasta products and many cereals. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products. And how much they raise blood sugar levels depends on the type of carbohydrate eaten, or more specifically its glycemic index (GI). It therefore seems reasonable to suggest it may drive up blood sugar levels, but things are not that simple. However, one study has suggested that excessive eating may ultimately lead to changes in brain chemistry, fueling addiction. Probably the most worrying aspect is the high amount of salt it contains, which again seems to vary depending on which country they are sourced from. This is why diabetes and obesity often go hand-in-hand (90% of diabetics are either overweight or obese).
David Ludwig regarding high-glycemic foods and overeating, cited in the Recommended Reading section at the conclusion of this newsletter.
In fact, some research shows that caffeine actually impairs our ability to think creatively.'Coffee and tea are a far better way to go. Interestingly, caffeine seems to be good for the liver and coffee consumption has been linked to lower rates of liver disease and liver cancer. It's worth remembering that a 250ml can of energy drinks contains the same amount of caffeine as a typical cup of coffee.'A  SHOULD YOU BE REACHING FOR THAT ENERGY DRINK? Look for the word "whole" on the package and among the first few items in the ingredient list. In one study, overweight adults reduced their diabetes risk by 16 percent for every kilogram (2.2 pounds) of weight lost. Foods high in fiber include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran. Cod, tuna and halibut, for example, have less total fat, saturated fat and cholesterol than do meat and poultry. The amount of fat in the food also affects how quickly carbohydrates are absorbed by the body.
A  Ella Allred, Technical Nutritionist at The Nutri Centre doesn't think so.A She told FEMAIL 'Many people rely on energy drinks in order to get them through the day, a night shift, a heavy party or a sports event.A 'The question is why do we need to rely on these energy drinks? But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth. Fish such as salmon, mackerel and herring are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides. But whether you will suffer from dehydration after eating a Big Mac again depends on the person and what they have been up to. We think we know when our sugar levels are high or low, but we usually can't.A 'Eating a meal makes us feel tired for other reasons, and we do get a comedown from caffeine, which can start around this time.
However, avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel. It seems extremely unlikely that eating one Big Mac would raise blood glucose levels to “abnormal” levels and they give no evidence for this. All of this can mean we are not allowing our bodies to function properly, and end up relying on energy drinks.We are pushing our bodies beyond their natural capability, pretending like we are some kind of super humans who don't need to rest and nourish our bodies.
Continually relying on energy drinks to get us through the day means we are just storing up problems for later where we will likely crash.So what happens to our body when we drink an energy drink?Our liver has to work hard for 12 hours to process and remove the caffeine in these drinks. Meanwhile it is giving less attention to removing other toxins with in our body which may lead to other illnesses. The caffeine causes us to switch off from our bodies many cries for rest and nutrition, depriving it of its basic needs.Caffeine is addictive meaning that the more you drink, the more you crave, and the further you are pushing your body out of balance. A chemical in the brain, called adenosine, plays an important role in how tired we feel - it tends to build up throughout the day, causing us to get sleepy in the evening.A Caffeine is a crafty drug that temporarily blocks adenosine pathways, giving you a boost while allowing 'feel good' molecules in the brain (such as dopamine) to be released more readily. The raised blood pressure from the caffeine puts strain on your heart, blood vessels and kidneys increasing your chances of cardiovascular and renal conditions.The sugar is raising your blood glucose levels, causing your pancreas to release insulin. Constantly causing our pancreas to release insulin in response to glucose can increasing your chances of developing diabetes type 2.
It's during this time that your body has also absorbed most of the sugar initially in the drink as well. It also causes us to store fat around your middle.After the caffeine has worn off, you are likely to be feeling tired and may experience low moods. This constant yo-yoing of energy and sugar does not lead to productive and sustained work, exercise, or whatever you are using the energy drink for.



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