Originally posted by cytrix
THANX FOR YOUR INFO, DR.PAIN, HOW MUCH ALA DURING THE CARB-UP DAYS OF THIS DIET? I SUPPOSE, YOU SHOULD TAKE IT ONLY WITH THAT ONE LAST HIGH CARB MEAL TWICW A WEEK?
Insulin sensitivity is not something you work for on a per meal basis! Ideally, 300 Mgs of time released ALA (Source Naturals or Jarrow formulas), once or twice a day is optimal!
Depending on your metabolism, even protein can be converted rapidly to sugars (serum glucose), w8 has told you about this (hepatic gluconeogensis), ALA is useful here also. Theorectically you can use it for a carb-up only, but if money is a problem , use chromium instead.
Here is an interesting article, good post by itself, that covers supps for IR:
READ THIS, IT WILL HELP YOU, YOUR PARENTS, FRIENDS, EVEN THOSE STUBORN PEOPLE THAT YOU TRY TO EXPLAIN THINGS TOO:
_______________________________________
Syndrome X - The Prediabetic Epidemic
by Jack Challem Nutrition Science News March 2001; Vol. 6 No. 3
The person with a ³fat tire² carries an unmistakable clue to his health
right around the waist: He either has or is at serious risk of developing
Syndrome X. The condition isn¹t a household word quite yet, but it¹s
getting there. An estimated 60 to 70 million Americans
four people adult-onset diabetes and coronary artery disease.
The good news is that, like many other health problems, Syndrome X can be
prevented and reversed through a combination of diet, supplementation, and
moderate physical activity.
The term Syndrome X was coined in 1988 by a Stanford University
endocrinologist, although the cluster of signs and symptoms that distinguish
it had previously been referred to as metabolic syndrome or
insulin-resistance syndrome. Originally, Syndrome X was defined by four
characteristics: (1) abdominal obesity; (2) elevated levels of
triglycerides and low levels of high-density of lipoproteins (HDL, or the
³good² cholesterol); (3) hypertension; and (4) insulin resistance. Insulin
resistance, the hallmark of adult-onset diabetes, also lies at the core of
Syndrome X. This hormone imbalance alters blood-fat ratios, raises blood
pressure, and increases fat storage.
In the past 13 years, several other signs and symptoms have been associated
with Syndrome X: low-density lipoprotein (LDL) cholesterol oxidized by free
radicals, low levels of antioxidant vitamins, elevated C-reactive protein
(C-RP, a marker of inflammation),1 low dehydroepiandrosterone (DHEA) levels,
high cortisol levels, and sometimes androgen-dependent baldness.2 The
current definition of Syndrome X is used flexibly in that some experts refer
to a combination of just two or more of the characteristics as Syndrome X.
By itself, each characteristic of Syndrome X increases the risk of diabetes
and coronary artery disease. A combination of characteristics, such as
abdominal obesity and hypertension, further increases the risk of these
conditions. Furthermore, diabetics carry an increased risk of
cardiovascular disease.3
To assess your clients¹ risk of developing Syndrome X, pose the following
key questions. Each yes answer suggests the possibility of glucose
intolerance, insulin resistance, or diabetes. The more of them, the greater
the risk.
? Do you have or are you developing a pot belly?
? Do you crave carbohydrates, or eat a lot of pasta, pizza, bread, or
cereal?
? Do you have a fasting glucose level greater than 100 mg/dL?
? Do you take medications to lower blood sugar, reduce weight, lower
blood pressure, or improve glucose sensitivity?
The Glucose/Insulin Seesaw
If elevated insulin levels are the most direct cause of Syndrome X, the
obvious questions is: What causes such a rise in insulin levels?
Although researchers are investigating genetic predispositions to insulin
resistance and Syndrome X, the major influence appears to be dietary. For
example, Native Americans and Hawaiians have a relatively high risk of
developing insulin resistance and diabetes. However, these conditions did
not occur within those cultures until they started eating foods rich in
refined sugars and carbohydrates. In contrast, people of European descent
may often take longer to develop insulin resistance, Syndrome X, and
diabetes, but they are by no means invulnerable to it: A recent study in
Diabetes Care found that the incidence of diabetes in the United States grew
by 33 percent during the 1990s, and the incidence of diabetes among people
in their 30s grew by 70 percent.4 Such enormous increases in the rate of
occurrence of any disease had been previously unheard of in medicine, making
it epidemic in proportions.
To understand the role of diet in the genesis of insulin resistance and
Syndrome X, it is essential to understand the evolution of diet. Our genes
evolved in tandem with our diet, with certain nutrients turning on or off
our genes and providing the body¹s biochemical building blocks. From 55
million to 2.5 million years ago, most of our primate ancestors ate a
high-plant diet with small amounts of meat. This diverse array of plant
foods were uncultivated, and many resembled today¹s kale or rose hips.
During the last major ice age, from 2.5 million to 10,000 years ago, meat
and fat played a much more significant role in the diet. Therefore, humans¹
evolutionary heritage is based on people gathering and hunting their foods,
a mix of vegetables, and low-fat animal protein saturated fat, and higher in omega-3 fatty acids.
About 10,000 years ago, humans began developing agriculture and, in
particular, cultivating grains. However, human teeth are not designed to
properly chew grains. To be consumed and digested, grains have to be
crushed, a process that immediately refines them and makes large amounts of
carbohydrates available for digestion.
During the past 50 years, dietary changes have accelerated, pushing us even
further from our evolutionary baseline diet. Refined carbohydratesbreads, cereals, and breakfast bars breaded and fried, merging refined grains with refined and often oxidized
oils. People did not consume pressed oils until relatively recently. In
addition, many foods also contain large amounts of varying forms of sugar,
along with partially hydrogenated oils (vegetable oils processed to have
some of the characteristics of saturated fats). These foods, even with
fortification, contain relatively few micronutrients such as vitamins,
minerals, carotenoids, and flavonoids.
Such a diet wreaks havoc on glucose and insulin levels. For example,
refined sugars and carbohydrates rapidly boost glucose levels. To reduce
high glucose levels (and to prevent kidney damage), the pancreas then
secretes large amounts of insulin, which helps transport glucose into cells
where it is burned for energy (chiefly in muscle cells) or stored as
glycogen (in the liver) or fat (in adipose cells).
Over time, elevated insulin levels overwhelm a finite number of insulin cell
receptors. As a consequence, these cells become ³resistant² (or
insensitive) to insulin, and blood levels of glucose and insulin
increasenumbers of cell-damaging free radicals, which appear to cause or exacerbate
many of the complications of diabetes such as eye and nerve diseases, and
also increase antioxidant requirements.5
A Modern Stone-Age Diet
An ³anti-X² diet proteins and non-starchy vegetables. The guiding dietary principles are
straightforward and easy for your at-risk clients to put into practice.
Among these principles are:
? Avoid refined carbohydrates such as white breads, pizzas, pastas,
cereals, candy or food bars, and sweet bakery products. Instead, emphasize
low-starch fresh vegetables, such as broccoli, cauliflower, and mixed-green
salads.
? Eat some heart-healthy protein at each meal. Such protein sources
include bison, chicken, fish, and turkey. They can judge the portion size
by what fills them comfortably. For between-meal snacks, eat some nuts.
? Eat fresh, natural foods. Fresh foods should be selected over
canned, boxed, or frozen.
? Limit intake of carbohydrate-rich foods. Even whole-grain breads
are high in carbohydrates compared to vegetables.
? Avoid soft drinks and juices because they are sources of
concentrated sugars. Avoid alcohol because it stresses the liver, an organ
crucial to blood-sugar control.
? Avoid the omega-6 fatty acids found in soy, safflower, and corn
oils; these oils are highly-refined products, and the omega-6 fatty acids
drain the body¹s vitamin E stores. Foods fried in these oils increase the
oxidation of LDL. Extra virgin olive oil is the only cooking oil your
customers need.
? Avoid foods containing trans-fatty acids and partially hydrogenated
oils, which are found in many packaged foods such as margarine, salad
dressings, and baked goods. Trans-fatty acids and partially hydrogenated
oils are refined food products that are known to increase the risk of heart
disease.6
? Increase consumption of omega-3 fatty acids, found in salmon and
mackerel, or take omega-3 fish oil supplements. These fats have
anti-inflammatory properties and reduce the risk of heart disease.7
In practice, these anti-X dietary principles are easy to follow because of
the simplicity of meal preparation. For example, breakfast might consist of
scrambled eggs with spinach. Lunch at a restaurant might be a turkey burger
minus the bun and broccoli substituted for fries. For dinner, have
customers try baked chicken (pull back the skin and sprinkle on Italian
seasoning) with steamed vegetables. A healthy beverage is sparkling mineral
water with a slice of lemon or lime.
Can such a diet be adapted to vegetarians. It is possible, though not easy.
Legumes are relatively high in carbohydrates, and a recent study found that
canned baked beans were almost as bad as jelly beans in triggering intense
glucose and insulin responses, though this likely resulted from the large
amount of sugar in canned baked beans.8 If a vegetarian develops Syndrome
X, it is a sign that he, too should adjust his diet. Any diet that makes a
person sicker instead of healthier is the wrong diet.
Supplements to Regulate Glucose and Insulin
Several dietary supplements play key roles in fine-tuning the body¹s ability
to deal with excess glucose and insulin. Supranormal dosages are often
required to offset damage caused by a history of eating refined foods.
These supplements are safe, particularly when compared with
glucose-sensitizing medications. (There is no single medication for
treating Syndrome X, and a combination of drugs for this purpose poses
serious side effects.) As these supplements improve glucose control and
insulin function, medication requirements will likely decrease.
Alpha Lipoic Acid, a sulfur-containing fatty acid found in spinach and
animal protein, has been prescribed for years in Germany to treat diabetic
nerve disease. Only recently have researchers understood its antioxidant
actions quench free radicals responsible for many diabetic complications.
It also lowers glucose levels function.9
Supplement tips: German physicians recommend 600 mg of alpha-lipoic acid
daily to treat diabetic complications. For general use as an antioxidant,
50-100 mg/day is ideal. To help correct insulin resistance and Syndrome X,
200-400 mg/day may be required.10
Vitamin E has been used by physicians since the 1940s to help prevent and
reverse heart disease. During the past five years, medical acceptance of
vitamin E supplements has grown substantially. A British study of 2,000
subjects with carefully diagnosed heart disease found that people taking
400-800 IU natural vitamin E daily for an average of 18 months had a 77
percent lower prevalence of heart attacks, compared with people taking
placebos.11
Supplement tips: Recent studies have shown that natural vitamin E
(identified as ³d-alpha² on the label) raises blood levels of the vitamin
twice as high as the synthetic form (indicated by ³dl-alpha²).12 An ideal
dose may be 400 IU daily.
Vitamin C and glucose are similar chemically, and researchers have long
believed the two compounds compete with each other. Increasing vitamin C
intake seems to edge out of some of the glucose or improve its disposal,
perhaps by encouraging cells to burn more of it. Some research has found
that 2,000 mg/day vitamin C daily lowers both glucose and glycosylated
hemoglobin levels, the latter a standard marker of diabetic control.13
Supplement tips: Vitamin C is easily absorbed, and a combination of the
vitamin with some type of flavonoid (e.g., pine bark extract, grape seed
extract, or citrus bioflavonoids) may enhance the benefits of vitamin C in
preventing insulin resistance.14 A daily dosage of 1,000-2,000 mg/day
vitamin C may be helpful, along with 25-500 mg/day of flavonoids.
Chromium plays a key role in enhancing insulin function, which leads to more
efficient glucose metabolism. In a study of Chinese adult-onset diabetics,
200 mcg chromium picolinate daily led to improvements in fasting glucose and
postprandial insulin levels after four months. However, subjects taking
1,000 mcg daily also had ³spectacular² decreases in glucose and insulin
levels to near-normals levels.15
Supplement tips: It¹s often difficult to discern which chromium supplement
is best. However, more research has been published on chromium picolinate
than on other common supplemental forms of the nutrient. A daily dosage
between 500-1,000 mcg should help reduce blood-sugar levels.
Silymarin is an antioxidant extract of the herb milk thistle (Silybum
marianum). It has been shown to reduce all of the major indicators of
diabetes, including blood sugar, insulin, glycosuria, and glycosylated
hemoglobin.16 Researchers achieved these results with 800 mg daily of a
standardized silymarin extract given for one year. The benefits appeared
consistently after about 60 days, and all diabetic signs improved further
over the course of a year. However, lower doses are probably sufficient in
combination with other supplements.
Supplement tips: With other supplements, 200-400 mg/day of a standardized
extract of silymarin should help maintain normal glucose levels.
Take the Extra Step
Eating foods that normalize glucose and insulin function and taking
supplements that fine-tune metabolism are crucial steps in preventing and
reversing Syndrome X. However, taking a third step
physical activity
glucose. Several studies show that simply going for a daily walk improves
glucose and insulin function. Walking and many other physical activities,
such as dancing, can be fun as well as therapeutic.
The major risk factor for Syndrome X visually. A blood-pressure cuff can identify hypertension, a second
characteristic of Syndrome X. Another major clue is the medications a
person takes, such as those that lower blood pressure, reduce cholesterol,
or lower blood sugar. Yet none of these mediations actually addresses the
underlying cause of Syndrome X. Only a revamped diet, supplements, and
moderate physical activity can prevent and reverse Syndrome X.
References
1. Festa A, et al. Chronic subclinical inflammation as part of the
insulin resistance syndrome. The Insulin Resistance Atherosclerosis Study
(IRAS). Circulation 2000;102:42-7.
2. Matilainen V, et al. Early androgenic alopecia as a marker of insulin
resistance. Lancet 2000;356:1165-6.
3. Vidt DG. Good news for the older patient with diabetes: added
cardiovascular risk reduction. Curr Hypertens Rep 1999 Oct;1(5):379-80.
4. Mokdad AH, et al. Diabetes trends in the U.S.: 1990-1998. Diabetes
Care 2000;23:1278-83.
5. Mohanty P, et al. Glucose challenge stimulates reactive oxygen
species (ROS) generated by leucocytes. J Clin Eondocrinol Metab
2000;85:2970-3.
6. Ascherio A, Willet WC. Health effects of trans fatty acids. Am J
Clin Nutr 1997;66(suppl):1006S-10S.
7. Oomen CM, et al. Fish consumption and coronary heart disease
mortality in Finland, Italy, and the Netherlands. Am J Epidemiology
2000:151:999-1006.
8. Holt SH, et al. An insulin index of foods: the insulin demand
generated by 1000+kJ portions of common foods. Am J Clin Nutr
1997-66:1264-76.
9. Jacob S, et al. The radical scavenger a-lipoic acid enhances insulin
sensitivity in patients with NIDDM: a placebo-controlled trials. Presented
at Oxidants and Antioxidants in Biology, Santa Barbara, Calif., 1997 Feb
26-Mar 1.
DP
lol!
lol
Generally, your carb up is in meal 6 and consists of oats, sweet potato, veggies, banana and peanut butter or butter.
