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Arielle Waks

Tuesday November 24, 2009

Nutrition I




T h e High sugar levels lead to high insulin levels. As blood sugar goes up, we have to move that sugar from the blood into the cell. This is done by a hormone called insulin. The higher the blood sugar level, the more insulin we have to make as insulin levels rise in the blood stream. High insulin levels also cause oxidative stress. If you look at the adult onset diabetic, they are the model for rapid aging because they have both high blood sugar and high insulin levels. And long before the rest of us, non-diabetics get these diseases such as arthrosclerosis, abnormal cholesterol profile,

I N S I D E T H I S I S S U E :

The Path to Diabetes




Glycimic Index


How Insulin Affects the Cell


Foods to Avoid


Food Rules









P a t h



t o

high blood pressure, sensual accumulation of body fat (obesity), kidney disease, and retinal disease. So basically, we can expand our productive years by keeping insulin an blood sugar levels as low as possible. For diabetics, it is an unfortunate situation. What happens with a diabetic is he has insulin resistance. The adult onset diabetic has had high sugar and high insulin levels for so long, that his cells no longer respond to insulin as efficiently as they should. If you had to live next to the railroad tracks, and you are hearing the railroad all the time, eventually you tune the train out. Your friends would come over and say “Oh my, what is that noise?”, and you’d say, “What noise?”. When we have constant high insulin levels, our cells begin to pull in their receptors to insulin, and they decrease their resistance. As we become insulin resistant, the pancreas reacts by making more and more insulin, because higher insulin levels are necessary to get the cells to pull sugar in from the blood into the cell. Diabetics insulin resistance gets higher and higher, until eventually, their pancreas can’t make enough insulin to compensate for it. So now you have high sugar, very high insulin, and then you develop insulin resis-










D i a b e t e s tance, so the insulin you have isn’t enough to bring the sugar from the blood into the cell, and the sugar levels go to high. Now you are a diabetic.

two hours. There is a tremendous difference in the health consequences. One is causing high blood sugar, high insulin, rapid glycation, excess glycation, high insulin levels, and There are three types of foods: more oxidative stress. Day Carbohydrates, Proteins, and after day, week after week, Fats. Proteins and fats have year after year. very little effect on blood sugar. Carbohydrates though What is insulin? come in different forms, and Insulin is our fuel injector. they aren’t all the same. The When we eat carbohydrates, carbohydrates that you eat are we put those carbohydrates absorbed into the blood as into our gastro intestinal syssugar. This is true if you eat a tem, and absorb it into the bowl of sugar, or if you eat a blood stream. In order to burn bowl of broccoli. The differthat sugar for fuel, we need to ence is how quickly it hapget it into our cells. When you pens. Eating a bowl of sugar, put gasoline in your car, you it happens instantly. Before put it in the tank. The gas you are even done swallowing, doesn’t push the car, until you your blood sugar is going up, get it into the cylinder. So you because it is being absorbed have a fuel injector to move in your mouth from under your the gas from the tank into the tongue. Very rapidly, your cylinder so that the car can blood sugar goes way up, and move. Insulin is our fuel injecthat requires you to make a tor. It moves sugar from the large amount of insulin. If you blood into the cell where we eat a bowl of broccoli, it has to can burn it and extract the be digested, the cellulous has energy. [1] to be broken down, the digestible carbohydrate has to be separated from the nondigestible fiber; it is a long, slow process. Blood sugar goes up very slowly and gradually, over a period of about two hours. This allows insulin levels to climb very slowly and gradually, over the course of

P a g e


N u t r i ti o n

L o n g e v i t y One of the most important things we can do to extend our lifespan is keep our glucose and incline levels as low as possible. This is because when glucose levels are high in the blood, we undergo a rate of glycation must faster than we normally would. What is glycation? Glycation is simply the attaching/attachment of sugar to our protein molecules. 99% of our cellular function is carried out by proteins, and proteins are critical to the processes in the cell. Proteins are naturally very slippery molecules, that are constantly mingling inside the fluid like cytoplasm of the cell. As they mingle, they bump into, bounce off of, and roll around one another. They get their jobs done primarily because they are so slippery. Say you

have an oyster, and it is very slippery. But if you put molasses on it and then put it in the oven, it wont be sticky any more. And what you have done to that oyster is you have sugar coated it, and this is what you are doing to your cells during the process of glycation. All of us are glycating 24 hours a day, 7 days a week, and so what we want to do is glycate as little as possible. Because glycation is the process of sugar molecules attaching themselves to protein molecules, the higher the sugar levels in our blood are, the more we are going to glycate. When proteins become sticky, they start to stick together within the cell, and then they work much less efficiently. This starts to lead to cellular dysfunction, infla-

G l y c e m i c For decades we have been telling people with diabetes to eat complex carbohydrates, and that was the wrong thing to do because many of the foods on the "bad list" are complex carbohydrates. But what has been found out in the last five years or so, is

I n d e x

that many of these carbohydrates are digested so rapidly that they contribute to a strong rapid rise in blood sugar. Not much different from eating sugar. And the way they found this out was they took healthy fasting people, and when they got up in the morning

tion, tissue inflation, and it starts the process of degenerate disease-things like Athroscharosis, hardening of the arteries, early heart attacks and strokes, and inflammatory diseases. Our longevity is dependent on nothing else, than the prevention of the degenerate disease. People don't die of old age, they die of stress,

degenerate disease: years of accumulation of degeneration. This is partly based on excess glycation, and oxidative stress. So we get less glycation. And since glycation causing proteins to stick together leads to oxidative we age faster when we have high sugar levels. [1]

G l y c e m i c I n d e x C o n t i n u e d they would feed them 50 grams of glucose. They would then measure the rise and fall of blood sugar over time, and they plotted the curve, and then they measured the area under the curve. And they arbitrarily assigned that area the number 100 to start the index. The next day they gave them 50 grams of baked potato, and they plotted the change in blood sugar over time and measured the area under that curve. Relative to the area that was measured for sugar, they assigned it a number relative to 100. The baked potato came out at about 85, which is not too much

different than sugar, and yet it is a complex carbohydrate. The next day they measured white bread, and it received a 95. They continued to do this until they had measured almost all of the carbohydrates. Broccoli for example is 30. So there is a tremendous health difference between eating broccoli-which is loaded with vitamins, minerals, and antioxidants--versus a piece of bread. They are both the same amount of calories, but a huge difference in what happens to your blood sugar, your insulin levels, your physiology, and the aging process. [1]

A r i e l l e

W a ks

P a g e

H o w

I n s u l i n

1. Insulin attaches to the cell. 2. Glucose enters the cell. 3. We burn the glucose and extract the energy. 4. The cell uses that energy to do its job. If it is a Fat cell, it does not burn the energy. Instead, it converts it to fat to store the energy.

1: Never Eat After Dinner Finish eating three hours before bedtime. Never go to bed on a full stomach. Allow 11-12 hours between dinner and breakfast. For the first 6-8 hours after eating dinner our body is burning up the calories from that day. The most effective fat burning time is between 8 and 12 hours after eating.

T o

C e l l

Cell Glucose Insulin Molecule Chanel Path

A v o i d

Certain Fruits Banana Kiwi Pineapple Papaya Mango Honeydew Melon Watermelon Cantaloupe Dried Fruits (except Apricots All Fruit Juices [4]

F o o d

t h e

In between meals, when blood sugar is low, the fat goes back out into the blood stream as a Free Fatty Acid molecule, so that other cells can burn if for energy. But insulin blocks this process in the fat cell! So in between meals, if our insulin levels are still high, we can’t get at our body fat. This causes us to feel tired, weak, and hungry. So then we eat more, and the problem repeats itself. [1]

F o o d s All Sweets All Starches Bread Rice Potatoes (except Yams) Pasta Cereal (except Oatmeal) Crackers, Chips, ect. Certain Vegetables Corn Beats Carrots [4]

A f f e c t s


To avoid Diabetes, you aren’t just avoiding sugar. There are a large number of foods that increase blood sugar rapidly that are not even sweet. Learn what these foods are, because someone can not eat sweets, and still run a very high blood sugar by eating high glycemic foods. [1]

One out of three children born after the year 2000 will have Diabetes. One out of two in minorities. [3]

R u l e s

2: Do Not Eat Large Meals This is to not give the body more fuel than it can use. Regular large meals lead to insulin resistance. Try eating slowly and chewing well. It takes the brain 10 minutes to realize you are full. Don’t feel like you have to clean your plate.

3: High in Protein Breakfast Eating protein breakfast supports blood sugar levels so that late afternoon energy crashes are minimized. These energy crashes are often the result of eating a breakfast with too many carbohydrates and very little protein.

4: Low Glycemic Index This does NOT mean cutting our all carbohydrates. We need carbohydrates to maintain health. [4]

BIBLIOGRAPHY 1. Cenegenics, 2006. Laser disc 2. Children's Hospital st. louis. 2009. Web. 18 Nov. 2009. < medservices/


3. "Diabetes and Obesity." Official Food, Inc. Movie Site. 24 June 2009. Web. 18 Nov. 2009. <http://>. 4. Smith, MD, Randy. "Ideal Dietary Guidelines." < Die tary_Guidelines.pdf>. 5. Tuitasi, Debbie. "Diabetes at MICDS." Personal interview. 20 Nov. 2009. Resources: 1.

St. Louis Childrenâ&#x20AC;&#x2122;s Hospital


Cenegenics Health and Research Foundation


Debbie Tuitasi, Upper School Nurse at MICDS

Semester Health Project  

Arielle Waks's Semester Health Project on Nutrititian

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