It is a well known fact that different types of foods will cause different types of effects on the level of sugar in a person’s blood and it was the study of these different effects have led to the development of the glycemic food index. Depending on how fast or slow the food is absorbed by the system changes at varying speeds will take place in the blood sugar levels. If the foods are absorbed faster then levels of sugar will be high in the blood while slow assimilation will not make much change in the levels of sugar in the blood.

Healthy Foods As Per Glycemic Food Index

When foods in the glycemic food index are rated low then there is every possibility that your health will not be adversely affected as the body can absorb such foods easily and there is also not much stress put on the system as a consequence. Furthermore, by keeping a close check on your blood sugar levels, you can over a period of time, learn whether the foods that you are eating are causing your sugar levels to rise or not.

The advantage of using the glycemic food index is that you can know which foods make your sugar levels rise and then you can learn to avoid these foods. Foods that cause a spike in blood sugar levels is recommended to perform your exercises in case you are planning on working out.

Another way of using the glycemic food index is to identify foods that cause a drop in your blood sugar levels. Such foods will have lower values and that in turn indicates that they do not lead to rapid absorption of foods and consequently do not cause a rise in blood sugar levels. Such foods are therefore recommended as they release sugar very slowly which means that your body has enough time to absorb the sugar and so there will be no corresponding rises in blood sugar levels.

The glycemic food index gives you a good indicator concerning the foods that are beneficial to you as too those that are harmful. This in turn helps diabetics and obese persons take remedial action in order to control their conditions more effectively.

Some people wonder whether foods that are high on a glycemic index foods list can actually do your body any good at all. As mentioned, for those people that are planning on working out strenuously, foods that score high on the glycemic food index can be considered as being beneficial as they provide the extra sugar content to give your body sufficient energy to complete the workouts.

The glycemic index brings up to how rapidly (or slowly) a carbohydrate food is changed over to glucose in the blood. High glycemic index foodsare foods such as white bread, refined breakfast food grain, sugar, rice, potato, soft drink, sports drink, candies, tropical fruits and most of the low fat gems and muesli bars. Low glycemic index foods are coarse-grained breads and breakfast food grain, pasta (which includes Continental Wholegrain Pasta & Sauce), low fat dairy farm foods, stone and moderate fruits and sweet potato.

As low glycemic index carbohydrates incline to be less refined forms of carbohydrates which include most of the wholegrain varieties such as oats, they also incline to have better nutrition properties such as being high value in fibre, vitamins and minerals than more processed varieties of carbohydrates. For this cause it is recommended that low glycemic index carbohydrates such as food grain based cereals and cereals form the key of people’s day-to-day dieting. These are the foods that one consume all single day, and hence require being the best choice possible to make sure good health for a long period. Low glycemic index diet is more famous nowadays.
This is not to say that high glycemic index foods are bad foods, it merely means that these more refined or rapidly digested kinds of carbohydrate do not have as numerous nutritional gains as the low glycemic index ones and hence should be taken less often in the diet.

Secrets of Low Glycemic Index Eating

Try and pick whole grains whose soever affirmable
Always keep food grain breads and breakfast food grain at home
Measure components of rice or pasta at night (for instance make sure 4 people are sufficed with one pack of continent-wide Wholegrain Pasta & Sauce)
If one do eat a high glycemic index food such as white rice, try and team with few lean meat and vegetables to assist decrease the glycemic load of the meal
Includes corn, beans, chickpeas or lentils to salads and pastas

Criticism

The glycemic index has been knocked for the following understandings: The GI index does not take into considerations of other elements also glycemic reaction, such as insulin response, which is calculated by the insulin index and can be more advantageous in constituting the effects from some food substancesother than carbohydrates. The glycemic index is importantly changed by the kind of food, its maturity, processing, the length of storage, cooking methods.

If you have arthritis and you are looking to control pain without drugs, then the first thing you need to do is to  reduce your weight or maintain a normal weight. If you are overweight, weight loss will be the most important thing you can do to improve the level of pain, stiffness and mobility.

A small amount of weight loss can make a significant difference. The best measure of weight in relation to height and general body health is the Body Mass Index (BMI). The normal range is 20-25 and 26-30 is considered overweight and over 31 obese.

Extra weight puts additional stress on weight bearing joints such as knees and hips, and increases the level of pain. It also increases the risk of arthritis. It is not always easy to lose weight if you have arthritis.

If your weight remains constant on a particular diet plan, then you are consuming just the right amount of calories to provide for the needs of the body. If you are gaining weight, then you are taking more than your body needs and the extra calories are stored as fat.

To lose weight you need to consume less than your body requires. This way the extra calories needed is obtained from the breakdown of fats stored in the body. Exercise will help you burn fats. It is not as effective as a specific diet plan but will help. It should be incorporated into the whole weight loss plan.

The heavier you are, the more calories you will burn during exercise. Exercise will keep the joints supple, reduce stiffness and tone up supporting muscles. It also makes you feel healthier and energised.

When exercising, you are moving synovial fluids around the joint. This is beneficial because it improves nutrition to the joint.

To assess your progress, evaluate the level of pain, stiffness and mobility before your diet and exercise plan, then make assessments at intervals.

Dr. Phil Hariram

Arthritis Guide.

Glucosamine and chondroitin are widely advertised as remedies for osteoarthritis. The benefits, however, are not clear.

A qualitative assessment of various trials were done by T.E. McAlindon et al. to evaluate the benefits of glucosamine and chondroitin products for osteoarthritis of the knee and/or hip.

The studies were randomised, double blind, placebo controlled of four weeks duration. Fifteen studies reached the criteria and were included in the analysis.

Conclusions: Trials of glucosamine and chondroitin products for osteoarthritis of the knee and hip showed moderate to higher effects but there were quality issues and possible bias suggesting that benefits were exaggerated.

They concluded, however, that some degree of benefits appear probable.

A trial by H.Muller-Fassbender et al. in 1994 compared glucosamine sulfate to ibuprofen in osteoarthritis of the knee. The result showed that glucosamine was as effective as ibuprofen but without the potential serious side effects.

Dr. Phil Hariram,

Arthritis Guide.

Glucosamine is an amino acid sugar produced by the body and present in cartilage. It has been widely promoted as a treatment for osteoarthritis.

There is no conclusive evidence that this drug is effective. It is up to you to make your own mind up on it. There are individuals who swear by it and others who have no benefit.

Promoters of glucosamine claim it repairs damaged cartilage. It is derived from shells of shellfish. It is classified as dietary supplement just like chondroitin and its manufacture is not subjected to regulation. Make sure you purchase from a reputable company and check the ingredients.

There are no serious side effects with glucosamine. It is extracted from shells of shellfish so if you are allergic to shellfish be aware of this. If you are a diabetic, remember that glucosamine is an amino acid sugar and can impact on your blood sugar level.

Your family doctor is not likely to recommend glucosamine or chondroitin as an arthritis treatment because there is no clear evidence that they confer greater benefits over placebo in arthritis treatment.

It is, however, a safe medication. If you are on this drug or you are considering taking it, use it for three months before making your evaluation. If you are convinced there is improvement, continue using it as a treatment of arthritis.

Dr. Phil Hariram,

Arthritis Guide.

Image via Wikipedia

My son, in his teens, did not have acne but I noticed that when he went  off on Ice Hockey weekends, he always returned very spotty. At home his diet was controlled but when away he had lots of junk foods.

I always suspected that that there is a strong relationship between diet and acne. A recent study suggested just that.
Acne is a common skin lesion affecting people of all ages: 79 to 95% adolescents have acne, 40 to 54% aged 25 and older, 12% women and 3% men in middle age.

The cause of acne is still not clearly known but on the basis of global figures, showing higher level of acne in the West, it is likely that high carbohydrate consumption may be a factor. High carbohydrate intake results in high levels of Insulin (Hyperinsulinemia). Exports feel that hyperinsulinemia plays a part in acne because of the association with available androgen and growth factor.

In a  12 week study,  Dr.Robyn. N. Smith and colleagues, from RMIT University in Melbourne, Australia, gave 43 male adult acne patients, aged between 15 and 25, a randomised  low glycemic load diet (25% energy from protein and 45% from low glycemic index carbohydrates) and a control diet rich in carbohydrate dense foods without consideration of the glycemic index.
The results published in the July issue of the American Journal of Clinical Nutrition showed the low glycemic diet was associated with a significant reduction in total acne compared with the normal diet.
This is the first randomised controlled trial to examine the influence the effects of glycemic load has on acne.

“Although we could not isolate the effect of the low glycemic load diet from that of weight loss, the findings support the hypothesis of a relationship between acne and high insulin levels and acne.” Dr. Smith’s team said.

Low glycemic load foods are rich in complex carbohydrates and releases sugar into the blood stream slowly. This reduces the peak level of insulin. This hormone regulates blood sugar levels but it also affects sex and growth hormones.

Glycemic Index is a value obtained by monitoring blood sugar after eating the food.

Low Glycemic Index: 55 and lower.

Medium Glycemic Index: 56 to 69.

High Glycemic Index: 70 +

Low GI Foods.

All-bran (UK) 30
Oat bran 50
Rolled Oats 51
Whole Wheat 49
Special K (UK) 54
Natural Muesli 40
Porridge 58
Soya and Linseed 36
Wholegrain Pumpernickel 46
Heavy Mixed Grain 45
Frozen Green Peas 39
Frozen Sweet Corn 47
Tomatoes 15
Raw Carrots 16
Broccoli 10
Boiled Carrots 41
Cauliflower 15
Cabbage 10
Mushrooms 10
Lettuce 10
Green Beans 15
Red Peppers 10
Onions 10
Chillies 10

High Glycemic Index Foods.

Watermelon 80
Dates 103
Instant White Rice 87
Glutinous Rice 86
Short Grain White Rice 83
Tapioca 70
Scones 92
Pretzels 83 Rice Cakes 87
Fresh Mashed Potatoes 73
French Fries 75
Donuts 76
Instant Mashed Potatoes 80

So if you want to knock spots off your teenage child or yourself, reject white bread, burgers, potatoes and french fries and embrace cereals and beans.

Dr. Phil Hariram.

Acne Treatment.

Image by denis collette via Flickr

Pain from acid reflux in the elderly can often present as chest pain and can be easily be confused with pain of cardiac origin. The typical heartburn is more common in the younger age group.

Acid reflux is the most likely cause of non cardiac chest pains in the elderly but at the time the patient is convinced and scared that it a sign of a heart attack. If heart disease and GERD occur together, they will make each other worse. Some drugs for heart disease will relax the lower esophageal sphincter and the drug is more likely continued because the benefits outweigh the side effects.

Dysphagia (difficulty in swallowing) at any age needs urgent investigations and treatment. In the elderly dyshagia can lead to malnutrition. Malnutrition makes a person weak and susceptible to infections and other illnesses that the body normally keep at bay.

Asthma and GERD are related. It is not different in the elderly. Acid reflux can trigger asthmatic symptoms and asthma drugs can trigger acid reflux symptoms.

Elderly GERD patients are more prone to chest infections such as bronchitis and pneumonia. This happens commonly when refluxate aspirate into the respiratory system.

Damage of teeth can occur when acid reflux frequently ends up in the back of the throat and mouth. The acid will erode the teeth. This is more common in the ill, confined to bed, or those who spend more time lying down.

Hoarseness is more common in the elderly with acid reflux.

Some drugs can cause acid reflux. Others may be difficult to swallow. Liquid medication is best or drink a glass of water after swallowing tablets.

Dr. Phil Hariram.

I am not going to be a killjoy and suggest NO ALCOHOL. It is a pleasant drink that has some beneficial properties if used properly. All I suggest is that you use common sense and drink in moderation.

Drinking in moderation, alcohol confers all the benefits without unduly aggravating your GERD.

Alcohol is a muscle relaxant. It relaxes the muscles of the esophageal sphincter. By relaxing the sphincter muscle, it increases the risk of acid reflux.

In addition alcohol stimulates increased acid production in the stomach. Increasing acid level in the stomach and relaxing the tone of the lower esophageal sphincter is not  a good combination.

So if you are going to have that big meal at lunch time, do not wash it down with more than the average quantity of red wine. Red wine may be a good protector of your heart but you will only pay for it later.

In time you will not only know the quantity and types of food you can consume, you will know if you can take alcohol with it and if so, how much.

Dr. Phil Hariram,

Herbal remedies available over the counter or in health food shops are considered nutritional supplements. The manufacture is not regulated. It is, therefore, important that you purchase from a recognised company and check the label carefully. Quality will vary. The FDA cannot stop a product in this class from being sold if it is safe, even if it is ineffective.

The purchase of nutritional supplements is increasing. If herbal remedies work for you, make sure you are aware of other potential effects. For example ginseng used for digestion can cause increased bleeding. Some herbs react with prescribed drugs.

If you are considering taking herbal remedies, you should try one herb at a time. This way you can evaluate the efficacy and problems it create, if any. Do not buy the first product you see. Look around. Prices, quality and manufacture will vary. Make sure you know the recommended dosage. If there is a range of doses, start at the lowest recommended level. If there are side effects, stop the herb immediately.

Consult your doctor before taking herbs especially if you have other problems such as asthma and diabetes.

Remember if you use herbal remedies as acid reflux treatment, make sure it is safe, take the recommended dose, stop if you have side effects and most importantly, if your reflux symptoms persist see your doctor for more specific acid reflux treatment.

Dr. Phil Hariram.

Keith is a web designer. He spends hours in front of the computer busily designing websites for clients. He played rugby and five a side football. The training and the games he played kept him fit and his weight down. Unfortunately Keith had a nasty accident playing rugby and severely damaged his left knee. Re-constructive surgery worked but his knee has not been right ever since. His specialist advised him to avoid contact sport.

This made Keith sad. He ate more, drank more alcohol and smoked more. He felt he could not do exercise and spent more time in front of his computer screen.

In no time Keith gained three stones in weight. He started having heartburn. He knew it was heartburn because the antacids took it away. The heartburn got worse and he started feeling fluid rush up into his throat. Sometimes he felt wheezy even though he never had asthma. The antacids were now only helping a little. He developed a dry irritating cough which he thought was due to the extra cigarettes he was smoking.

When he slept he used four pillows because he was waking up during the night with reflux up into his throat and nocturnal heartburn.

One night before retiring, he decided it was time he paid a visit to his doctor. He decided he would do so the next day. That night, however, he woke up with severe chest pains and had difficulty breathing.

Panic struck. He felt he was having a heart attack. Sweat poured down his anxious face. He phoned the emergency services and the ambulance came very quickly. He was nebulised and rushed to Accident and Emergency.

Following tests, he was diagnosed with GERD and he was advised to see his doctor for further tests and acid reflux treatment. His doctor referred him for endoscopy. He had esophagitis and histology confirmed he had Barrett’s esophagitis. He was prescribed omeprazole as acid reflux treatment.

He asked the Gastro-enterologist about Barrett’s esophagus. The specialist explained the condition and the small risk of adenocarcinoma. He also told him that his Barrett’s esophagus had a large ulcer and that he was lucky it did not cause him other problems such as vomiting blood or passing tarry stools (melaena). It could have perforated and discharge nasty acids into his chest.

Keith lost weight, stopped smoking and reduced his alcohol intake. He exercises regularly to the limit his knee permitted. He is now symptomless but is on maintenance dose of omeprazole and has endoscopies and biopsies yearly because of his Barrett’s esophagus.

Keith’s problems could have been sorted out earlier and who knows, perhaps the damage to the esophageal lining might have been avoided and similarly Barrett’s esophagus.

The bottom line is: GERD needs effective acid reflux treatment. The sooner the better.

Dr. Phil Hariram.