Build Your Nutrition Foundation
The first step in building a lifestyle program for a healthy, fit, age-resistant body is to understand how various nutrients work in your body. Nutrients can either promote your health and prevent disease, or detract from your health and encourage the development of degenerative diseases leading to premature death. Understand how various nutrients affect your health, and you can visualize what happens inside your body every time you consume carbohydrate foods, high-protein foods, saturated fat, cholesterol, omega-3 fats,monounsaturated fats, and other nutrients. Solet’s spend sometime examining how your body processes the foods you eat.
- Carbohydrates
jellies, and sugar. Although the different carbohydrates we consume vary in terms of their health-promoting features, all carbohydrate foods, including white sugar, have one thing in common: they all provide the building blocks from which your body makes glucose. Glucose is the simple sugar molecule that serves as an essential energy source for virtually every cell in the body. If your blood sugar level drops, meaning the level of glucose in the blood is abnormally low, then the cells can no longer function at their best. This is why you are likely to feel shaky, light-headed, irritable, and unable to concentrate, if you go past your usual mealtime without eating. These symptoms are a direct result of low blood glucose levels.
Your body digests carbohydrate foods and produces glucose for energy in a highly efficient way. After ingestion, your digestive enzymes go to work to release the individual sugars in these foods, allowing them to pass intothe bloodstream. Once in the blood-stream, carbohydrate sugars travel to the liver where they are
converted into glucose by the action of specific liver enzymes. The glucose is returned to the bloodstream, where it becomes a continuous source of energy for the body’s cells. It doesn’t matter if
you eat a potato, a bowl of rice, a plate of pasta, a piece of fruit, or a salad—the carbohydrates in these foods will all be converted into glucose, which will help power most of the body’s cells. Some of the glucose will be used immediately and some stored in the liver for future use. Between meals, the liver releases this stored glucose, called glycogen, to the bloodstream to meet the energy demands of your body.
If you fail to consume adequate amounts of carbohydrate foods and deprive your cells of energy, you may develop the condi-tion known as hypoglycemia, which means “low blood sugar.” Hypoglycemia affects the brain and nervous system quite dramati-cally, because brain cells and other nerves rely on glucose for up to
95 percent of their energy needs. As described earlier, the symptoms of hypoglycemia include fatigue, irritability, nervousness, a dull headache, and so forth. Thus it is imperative to maintain blood glucose levels by consuming the right amount of carbohydrates each day.
Of course some carbohydrate foods are better for you than others. Not only do they provide carbohydrate energy, they may also contain protective nutrients that help defend us against cancer and heart disease. Remember that some carbohydrate foods release their sugars faster than others and are therefore absorbed more rapidly into the bloodstream. Carbohydrate foods that are absorbed too quickly are more likely to be converted into fat and triglyc-erides within the body and can also produce a sugar rush, from too sudden a rise in blood sugar. This can result in weight gain, a rebound drop in blood sugar (hypoglycemia) or an increase in the risk of developing diabetes. A thletes may want to consume carbohy-drates that are absorbed quickly into the bloodstream, as doing so can enhance performance in many endurance events. But day to
day, most of your carbohydrates should come from carbohydrate foods that are absorbed more slowly from the intestinal tract and that contain the protective nutrients that reduce the risk of cancer, heart disease, and other degenerative diseases.
Your body requires sufficient carbohydrate energy each day to sustain its peak functional state, but that’s not to say that you can eat unlimited carbohydrate calories without consequences. Overconsuming carbohydrate calories will increase your body fat and your blood triglyceride levels, those fats found in the blood that are associated with heart disease risk. However, avoiding carbohydrate foods is an equally critical mistake that many carbo-hydrate-phobic dieters are making these days. The key is to consume the right amount and right type of carbohydrate foods, appropriate to your lifestyle and activity level. Used wisely, carbohy-drate foods will elevate y our energy level, boost your defenses against disease, help you attain and maintain your ideal body weight without feeling deprived, and improve your performance in most exercise and athletic endeavors. Depending on your level of physical activity, carbohydrate foods should make up 45 to 65 percent of your total calories. The more active you are, the greater the requirement for carbohydrate consumption. If you are more sedentary, then you cannot consume the same quantity or percentage of carbohydrate calories as a highly active person without experi-encing weight gain and other health problems.
Over the years nutritionists and dieticians have told us that there are two types of carbohydrates to be aware of: complex car-bohydrates and simple carbohydrates, sometimes referred to as low-glycemic and high-glycemic carbohydrate foods, respectively.Yet this approach to carbohydrate identification does not tell the
whole story. If you are truly interested in living as long as possible in a healthy, fit, age-resistant body, then you have to understand carbohydrate foods on a more sophisticated level. I have broken down carbohydrate foods into five categories in order for you to fully understand how carbohydrate choices impact your health. Some categories should be emphasized more than oth-ers, but all five have their place in human nutrition and optimal wellness. In order of their beneficial importance to a healthy diet,
they are:
Category 1 – Low-Glycemic, Nutrient-Dense Carbohydrates
Category 2 – High-Glycemic, Nutrient-Dense Carbohydrates
Category 3 – High-Fiber Grains and Starchy Carbohydrates
Category 4 – Low-Fiber Grains and Starchy Carbohydrates
- Category 1—Low-Glycemic,
These carbohydrate foods:
slowly release their carbohydrates into the bloodstream from the intestinal tract; are low in total calories and do not readily encourage weight gain or blood sugar imbalances; are a rich source of vitamins, minerals and other protective nutrients, known as phytonutrients, which help reduce the risk of cancer, heart disease, and other degenerative diseases.
Category 1 carbohydrates are extremely beneficial to the body, and should be a main focus of your daily carbohydrate intake. The choices include asparagus, spinach, broccoli, cauli-flower, Brussels sprouts, cabbage, bok choy, rapini, collard greens, turnips, tomatoes, peppers, onions, cantaloupe, granny smith apples, radic chio, r omaine lettuce, beans, peas, and lentils. Many of these contain powerful protective nutrients. Try to consume at least three servings of the following carbohydrate foods each day. Cruciferous Vegetables (broccoli, Brussels sprouts, cabbage,cauliflower, bok choy, turnips)—individuals with high intakes of these vegetables throughout their lifetimes show a significant reduction in the incidence of colon cancer, breast cancer, and prostate cancer. These vegetables contain indole-3-carbinol, which enhances the ability of our detoxification enzymes to neutralize and remove carcinogens from the bloodstream and the cells. Indole-3-carbinol also promotes the conversion of estrone, one of the body’s estrogen hormones, into 2-hydroxy-estrone—instead of the potentially harmful 16-hydroxy-estrone, which is associated with
an increased risk of breast cancer. Indole-3-carbinol may block the synthesis of estrone hormone in fat cells, which is associated with a reduction in risk of breast and prostate cancer. I suggest that you eat cruciferous vegetables every day.
Tomatoes —tomatoes are a rich source of the antioxidant lycopene. Higher intakes of lycopene have been linked to significant reductions in prostate cancer and cervical cancer. Lycopene is a sister
compound to beta-carotene and is one of many carotenoids found in fruits and vegetables. It gives tomatoes their red color and red grapefruit its pink tinge. Two extensive U.S. studies, the Health Professionals Follow-Up Study and the Physicians’ Health Study, suggest that higher intakes of lycopene, mostly from tomatoes and tomato products (such as pasta sauces) and higher blood levels of lycopene were linked to a lower risk of prostate cancer. Lycopene has been shown to concentrate in the male prostate gland, where it
provides antioxidant protection against free radicals—aggressive compounds that randomly attack body tissues—and exhibits other anti-cancer effects. These effects of lycopene are similarily important in the prevention of cervical cancer in women. Lycopene is a fat-soluble nutrient and therefore must be consumed with a bit of fat in order to be absorbed into the bloodstream. Use olive oil in your pasta sauce. Or eat salads that are dressed with olive oil-based dressings. (Drinking tomato juice on an empty stomach or eating tomatoes with no concomitant fat consumption means no lycopene will be absorbed from the intestinal tract into the bloodstream.) A daily serv-ing of tomatoes or tomato-based products is highly recommended. Spinach, Asparagus and Other Dark Green Leafy Vegetables —these vegetables contain lutein and zeaxanthin, two carotenoids that help prevent macular degeneration, the leading cause of blindness in individuals over the age of 55 in the United States and Canada. Lutein and zeaxanthin concentrate in the back of the eye, near the optic nerve, protecting it against damage by free rad-icals induced by sunlight. Studies show that a higher lifetime intake of lutein and zeaxanthin lowers the risk of macular degener-ation and cataracts, and that lutein and zeaxanthin supplements can help slow the progression of macular degeneration, especially when taken along with other antioxidant supplements like vitamin C, vitamin E, selenium, and zinc. Mostly dark green vegetables also contain beta-carotene and folic acid. Beta-carotene is an important antioxidant that may help reduce cancer risk, and folic acid is required for normal DNA synthesis in every cell in the body. Many individuals in North America who do not take a daily multivitamin and mineral supple-ment suffer marginal deficiency in folic acid; that makes them more prone to certain colon and breast cancers. In women of child-bearing age, there is increased risk of giving birth to children with spinal birth defects, such as spina bifida. Consuming dark green leafy vegetables—not iceberg lettuce—should also be part of your daily carbohydrate intake strategy. Beans, Peas and Lentils —these legumes contain lignans and plant-based sterols, which provide many disease-prevention benefits to the body. Lignans help block the overproduction of estrone hormone in fat cells, which in turn is associated with a reduced incidence of breast and prostate cancer. Plant-based sterols, such as beta-sitosterol, are known to block the conversion of testos-terone into dihydrotestosterone, an effect that has been linked to the prevention of prostate enlargement and prostate cancer. Plant sterols have also been demonstrated to block the replication of certain breast cancer cells, improve immune function, and help keep blood cholesterol in a safe range by preventing the absorption of cholesterol and bile acids from the intestinal tract into the bloodstream. Furthermore, beans, peas, and lentils contain the kind of fiber that improves bowel function (thereby reducing the risk of colon cancer) and that lowers blood cholesterol (thus helping prevent heart
attack and stroke).
Soybeans and related soy products, like tofu, miso soup, and soy nuts, contain isoflavones, which are strongly associated with a reduced risk of breast and prostate cancer. Since many soy products are high enough in protein to be classified as protein foods, we will examine them at greater length in the protein section of this chapter. Onions and Garlic —onions and garlic, allium-containing vegetables, have a specialized group of disulfide compounds that exhibit potent anti-cancer, anti-heart disease, and immune-stimulating properties.
- Category 2—High-Glycemic,
Nutrient-Dense Carbohydrates
These carbohydrates:
• contain a lot of simple sugars that are absorbed quickly into the bloodstream, which can produce a sugar rush or hasten their conversion into fat, if they are consumed in excess; (This is the only negative feature of Category 2 carbohydrates.)
• are a rich source of many protective nutrients—such as carotenes, flavonoids, vitamins, and minerals—which are important in the prevention of cancer, heart disease, and other degenerative diseases;
• are a good source of cholesterol-lowering fiber. Category 2 carbohydrates are found in all sweet-tasting fruits(oranges, clementines, nectarines, peaches, plums, grapes, pineapple, honeydew melon, watermelon, strawberries, blueberries, cranberries,
kiwi, papaya, mango, dates, figs, dried fruits); fruit juices (which should always be diluted at least 50 percent with water); all sweet vegetables (squash, yams, sweet potatoes, carrots, corn, beets); and jams and jellies.
Factor at least one or two servings of these foods into your daily carbohydrate intake:
Orange-yellow fruits and vegetables—are generally high in beta-carotene and other carotenoids, such as lutein, which provide antioxidant protection to many parts of the body. Studies indicate that people with high intakes of orange-yellow fruits and vegetables and dark green leafy vegetables have a significantly lower incidence of various cancers, heart disease, cataracts, or macular degeneration of the eye. In addition, one-sixth of all the beta-carotene consumed can be converted into vitamin A by your body, if your body requires
more. Vitamin A serves many important functions and has also been shown to exhibit anti-cancer properties.
Dark Blue Fruits and Vegetables—the dark blue colour of blueberries, bilberries, and blue-purple grapes is due to the presence of specific flavonoids. These flavonoid compounds provide antioxidant effects; protect the eye from ultraviolet light damage; and can strengthen the blood v essels, helping to prevent ruptures,
hemorrhage, and the formation of varicose veins. Jams, Jellies, Apples, Peaches, Pears, and Plums —these
carbohydrate foods are an excellent source of cholesterol-lowering fiber, which helps prevent heart disease and stroke.
- Category 3—High-Fiber Grains and Starchy
Carbohydrates
These carbohydrates:
• contain a lot of carbohydrate calories per serving. Unless you are exercising regularly at a high level of intensity, over consumption of Category 3 carbohydrates will hasten their conversion to fat and lead to a rise in body fat and triglyceride levels. People who work out regularly and are engaged in endurance activities should consume more of these carbohydrates to help replenish their carbohydrate stores on daily basis;
• These kinds of carbohydrates are a very good source of the type of dietary fiber that is associated with reduced risk of colon cancer and improved function of the large bowel. A small daily dosage ofCategory 3 carbohydrates can provide significant health benefits to the bowels. Category 3 carbohydrate foods include brown rice, couscous,high-fiber/low-fat breakfast cereals, whole wheat and whole grain breads, high-fiber/low-fat crackers andbiscuits, and whole wheat pasta and noodles. A low fat/high fiber breakfast cereal is one that contains at least 8 grams of fiber and no more than 1.5 grams of fat per serving (usual serving size is 1/3 or1/2 cup, sometimes indicated as 28 grams or 36 grams respectively). A low fat/fiber cracker
contains approximately 2.4 grams of fat and 1.5 grams of fiber pe r1/2 ounce serving, and a highfiber bread contains 0.8-1.0 grams of fatper slice (regular slice) and 1.4-1.7 grams of fiber. (These are the criteria readers should use as a guideline when they look at nutrition labels on these products).
- Category 4—Low-Fiber Grains and Starchy
Carbohydrates
These carbohydrates:
• like Category 3 carbohydrates, contain many carbohydrate calories per serving. In most people, overconsumption will increase body fat and triglyceride levels;
• do not contain much fiber—and so, unlike their Category 3 counterparts, do not offer health benefits to the large bowel. However,don’t think that you can never again enjoy white bread without causing harm to your body.
This simply is not the case. Just do not make it a heavy part of your daily diet. Category 4 carbohydrates are found in white rice, white pasta, white bread, white potatoes, and low-fiber crackers made from
white flour.
