Sweet & Dangerous - Sugar

 

The latest statistics available in Singapore according to Straits Times dated 24-2-2012 indicated that 1 in 3 Singaporeans will develop diabetic condition by the time they reach 69.

“It is no longer a question of ‘if I will get diabetes’ but ‘when I will get diabetics.” This is a sharp rise from 11.3% of people aged 18-69 in 2010 already living with this condition. Majority of those aged 70 and above have to face this disease together with a host of other health complications.

Where is sugar derived from?

Through photosynthesis plants produce glucose and converts it for storage in the cells as an energy reserve in the form of carbohydrates such as starch or sucrose (table sugar) as in cane and beet.

Sugar is commonly known to be a class of edible crystalline carbohydrates, classified as sucrose, lactose (milk), and fructose (fruits), characterized by a sweet flavor. Other free sugars used in industrial food preparation are usually known by more specific name like glucose, malthose and high fructose corn syrup.

For easy calculation, take 4.2 gms = 1 teaspoon or cube of sugar.

Carbonated drinks have a 20% higher sugar content than non-carbonated drinks. A can of soft drinks typically contains about 6-8 teaspoons of sugar, close to an adult’s recommended limit on added sugar for a day.

Choose your diet wisely ….

+ Fruits may appear harmless, but still contain frutose (fruit sugar). Diabetic patients have to be careful….
+ Vegetables are the safest bets….
+ Sauces are low in sugar but high in sodium…
+ Meals can be healthy if you choose those with high fiber content….
+ No-no to all those sweet desserts….

Health concerns

35 years ago the average Americans got 10.6% of their sugar from food consumed or 21.4 teaspoons of sugar daily. The recent study showed this figure has increased to 16% for most people.

This leads to an urgent call lately by The United Nations Health Chief to the world leaders to act together against the tobacco and fast-food industries responsible for promoting such sinful indulgences. The warning is that if corrective actions are not taken now, the health costs arising from chronic health illnesses like cancer, diabetes, heart and lung disease will balloon to US$47 trillion over the next 20 years. Already they account for 2/3 of deaths worldwide and can set all economies back with debilitating effect that even the wealthiest nation is unable to cope then.

The rise of such diseases can be attributed to rapid urbanisation and globalisation of unhealthy lifestyles with common risk factors like tobacco use, alcohol abuse, unhealthy diets, physical inactivity and environmental carcinogens. The result is a doubling of worldwide obesity rates since 1980 where the staple diets are drastically altered to become heavily marketed junk foods high in salt, trans fats and sugar.

Who most at risk?

+ The ‘silent sugar’ hidden in a variety of foods found in our daily life makes us less conscious of the amount we take each time. Is alarming to see over 40 million preschool children and more than half of the urban population in the more affluent societies being obese or overweight. Kids with sweet tooth are most affected, and thus facing epidemic risk and obesity starts at an early life. Mexico has one of the highest rate for diabetes as kids are offered virtual free cola drink in their learning centres.

+ Earlier studies by experts at St Georges University London had earlier proven a link between teenage consumption of sugary products and impulses towards fatty and salty foods. They found that the stomach’s gut lining absorbed these food types rapidly and activated the brains pleasure centre quickly. This strong intensity may bear profound bodily withdrawal symptoms if any attempt is made to curtail the urge. Tantrums, restlessness, sweats and distracted attention are some noticeable behaviours.

+ Increased sugar craving creates a less efficient metabolism process, resulting in higher retained fat and increased weight (obesity). A drastic change to a gene adaption process causes muscles to target sugar for energy creation, and alters the metabolic pathway resulting in rises in blood sugar levels. This may trigger the potential onset of Diabetes Type 2.

+ Type 2 diabetic patients are less likely to perceive sweet tastes and end up taking too much sugar unknowingly. As a result, obesity aggravates the diabetic condition and gives rise to other chronic diseases. A word of caution here, eating other simple carbohydrates of starch-based nature like baked potatoes and bread can also cause a spike in blood sugar as they are quickly absorbed and converted into glucose in the body.

+ Heart patients beware. An American study of 42,000 men who were tracked over 20 years showed that men who drank a standard 12 oz can of sugar sweetened drink daily had a 20% higher risk of heart disease compared to men who did not take such drink. Further studies pointed to increasing amounts of sugar intake contributing to lower good or HDL cholesterol and higher triglyceride level, often associated with coronary heart disease. This can be explained by the process whereby once simple carbohydrate is broken down, it produces acetate, which is the forerunner of cholesterol. The Eskimos and Jews have traditional diets high in fats but lower in sugar and do not have much cardiac problems. However, when the Jews moved over to Israel and adopted the high-sugar diet, the incidence of heart disease increases.

Other minor problems

+ A recent research done found that those who drank soft drinks daily stand a higher chance of developing kidney stones, compared to those who drank once a week. Other drinks, such as tea, coffee, wine, beer and orange juice are tied to lower risks of kidney stones. The prime suspect is sugar which could be involved in how the body handles calcium or obesity associated to higher kidney stone risk.

+ Yeasts, including candida, feed on sugar. If the body’s pH balance is upset for any reason, the friendly bacteria eg. lactobacillia that normally metabolise sugars cannot thrive and do their job properly. Some women complain of yeast infection when using oral contraceptives or during pregnancy, but the actual reason may be due to an increase of sugar intake during this period.

+ There is an association between the amount and frequency of free sugars intake and dental caries while other sugars (complex carbohydrate) consumption is normally associated with a lower rate of dental caries. This is due to the citric acid present in all these drinks whichincreases the risk of tooth erosion by 250% and that cola drinks are 10 times as corrosive as fruit juice in their first 3 minutes of teeth contact.

How about other substitutes?

Knowing that sugar is bad for health, many people these days substitute artificial sweeteners in their foods and beverages. However, do note that sugar is toxic but some substitues are much more deadly.

One example is ASPARTAME commonly found in artificial sweeteners such as NutraSweet, Equal, and Spoonful. It is being marketed worldwide and is found in all diet soft drinks such as Diet Coke and Diet Pepsi.

Risks involved:

+  It is not really a diet product at all. The urge to take carbohydrates results in weight gain.

+  Being a toxic chemical that changes the dopamine level in the brain to cause severe seizures, especially deadly for Parkinson’s disease patients. Other nervous disorders include lupus and Multiple Sclerosis. In extreme cases, it leads to coma and death.

+  Research done on animals showed low-level ingestion of aspartame could lead to formaldehyde accumulation in the various parts of the body, including the liver and brain.  Similiarly chronic, low-level formaldehyde exposure in humans has been linked with a variety of health issues, including headaches, fatigue, chest tightness, nausea, lack of concentration, seizures and behavioral impairment.

+  While long-term studies of the effects of aspartame have yet to be performed on humans, one recent study published on research done with aspartame fed to rats from the age of eight weeks till they died.  Even those alive were found to be at significantly increased risk of several forms of cancer, including lymphoma and leukemia. Bearing in mind that the levels of aspartame intake were lower than the official upper limit for safe human consumption.

+  Warning that taking aspartame can cause birth defects, i.e. mental retardation, if taken at the time of conception and during early pregnancy. Children are especially at risk for neurological disorders and should NEVER be given artificial sweeteners.

 

A good substitute is STEVIA or sweetleaf, widely grown for its sweet leaves. As a sweetener and sugar substitute, stevia’s taste has a slower onset and longer duration than that of sugar.  With its steviol glycoside extracts having up to 300 times the sweetness of sugar, it has garnered attention with the rise in demand for low-carbohydrate, low-sugar food alternatives.

 

As stevia has a negligible effect on blood glucose, it is attractive as a natural sweetener to people on carbohydrate-controlled diets.  In relation to diabetes, studies have shown its possible trophic effect on β-cells of pancreas in improving insulin sensitivity in rats, and possibly even to promote additional insulin production, reversing diabetes and metabolic syndrome.  If consumed before meals, there is a significant reduction in insulin levels compared to both aspartame and sucrose, thus benefitting diabetic patients.

More comments

The root of all the health problems lies in education and discipline of choice. The declining mental, emotional and physical health in society of a wider cross section of the population can be attributed to the poor choice of foods and beverages. So put in conscious effort to reduce sugar intake as it offers no nutritional value except calories and those extras are converted into fats if not burned off. Products laden with sugar include energy drinks, desserts and candy. Instead, go for substitutes like honey, raw sugar, maple syrup and molasses.

Eating plain yogurt that contains live yogurt cultures helps in restoring the normal balance of flora in the intestinal tract and vagina. Taking a supplemental acidophilus is even more effective given the higher number of active bacteria present. This is especially important for patients on long term antibiotics or chemotherapy treatment.

VIVA corner

+ A great product to consider is VIVA FloraGuard that consists of 5 strains of potent, friendly sugar-free bacteria or probiotics with each scoop providing 10 billion CFU or 10 bottles of a popular brand available in the market. In fact, is rare to find a product that contains few strains in one. It also contains prebiotics, such as inulin, brewers’ yeast and B complex to provide adequate ‘food’ for optimal probiotics development.

+ Chromium present in Viva GlucoGuard is involved in two vital functions: converts blood sugar into cellular energy and aids in promoting proper insulin sensitivity. In this way, it helps to normalise metabolism of sugar with any excess stored in some organs for further use.

The SWEET killer - Diabetes

Diabetes Mellitus is a Greek word that means 'discharge of "honey sweet" water'. It is one of the most commonly encountered diseases by healthcare professionals worldwide. In Singapore, the current incidence rate is an alarming 1:10 as compared to 1:50 way back in 1975. With such an exponential rise in numbers, is there an effective cure for this disease?

Causes

Diabetes Mellitus is a syndrome characterised by metabolism disorder (body is unable to use carbohydrates, protein and fat in a normal way) and high blood sugar resulting from either low levels of the hormone insulin or a failure of the body cells to respond to insulin.

Normally, food carbohydrates are converted into the form of sugar called glucose to supply heat or energy, or store as glycogen in the muscle and liver cells for future use. This important task of regulating the uptake of glucose from the blood into the cells is carried out by insulin, the principal hormone secreted by the beta cells of the islets found in the pancreas.

 

Under normal condition, our urine does not contain any sugar. In uncontrolled diabetic condition, glucose accumulates in the blood. Eventually, it has to be expelled from the body by way of the urine with sugar loaded.

Two classifications of diabetes are:

Type 1 - Usually called juvenile diabetes, it affects 5-10% of diabetic patients who need to undergo daily injection of insulin. It is an auto-immune disease in which the body’s immune system attacks and destroys the insulin-producing cells in the pancreas, resulting in insufficient insulin for optimal use. The onset is usually intense and takes only few days to develop, often arising from an infection. Some babies fed on cow milk are found to end up having this condition.

Type 2 - Usually called adult onset diabetes or non-insulin dependent diabetes, insulin resistance occurs in 95% of diabetic patients, a condition in which cells fail to use insulin properly or insulin produced in small quantities not sufficient to fuel the cells.

Other causes -

+ Pancreatitis where the pancreas is inflamed or diseased, and may be surgically removed. Also possible is viruses produce antibodies that destroy the islet cells resulting in diabetes.

+ An increase in the rate at which insulin is used up or destroyed in the body may lead to diabetes. The efficacy of insulin is compromised due to liver disease or prolonged used of drugs (eg. steroids) that impede insulin activity.

+ In the case of pregnancy, a rare type Gestational Diabetes can develop during the late stages of pregnancy. Normally it goes away after birth delivery or slips into Type 2 Diabetes later in life (high chance if baby weighed more than 9 lbs). Hormonal changes are responsible for the shortage of insulin. It does not cause birth defects sometimes seen in babies whose mothers had diabetes before pregnancy.

Irrespective of the type, diabetes leads to a rise in the blood sugar level, which can ultimately affect the various organs of the body and their functions, leading to severe complications. (see below)

What is the safe level?

Guideline for blood sugar levels (mg) after fasting 12 hours -

* 70 to 110 - normal

* 110-126 – impaired glucose tolerance/borderline

* 126 and over for a 2-3 days period – diabetes

* Below 50 and above 250 – red flag rang

A more accurate reading is HbAIc test where the amount reflects blood sugar control for the past 120 days, which is the usual lifespan of a red blood cell. Well-controlled range should be in the region of 6.5 to 7.


You should also test your urine or blood for ketones when any of the following occurs:

• blood sugar is higher than 240 mg/dL
• symptoms of diabetic ketoacidosis (ketones buildup especially for type 1)
• feel sick or nauseated, regardless of blood sugar reading

Running low on glucose, or due to diabetes, the body does not have enough insulin to help the cells to absorb the glucose, and starts breaking down fats for energy. Ketones are byproducts of the breakdown of fatty acids. Results for ketone testing are labeled in the following way:

• normal/negative: less than 0.6 millimoles per liter (mmol/L)
• low to moderate: between 0.6 to 1.5 mmol/L
• high: 1.6 to 3.0 mmol/L
• very high: greater than 3.0 mmol/L

At dangerous high levels, the kidneys can be at risk of being severely damaged by such large molecules. Other serious effects include: 

• swelling in the brain
• a loss of consciousness
• diabetic coma
• death

Symptoms

Diabetes often goes undiagnosed because many of its symptoms seem so harmless. Studies indicate that early detection of diabetes symptoms and treatment can decrease the chance of developing the complications of diabetes.

In diabetic patients, glucose build-up in the mainstream instead of being taken into the cells to be used as energy, leading to hyperglycemia (abnormally high levels of glucose in the blood). A quarter of diabetic patients are not able to perceive sweet tastes and tend to over-consume unknowingly. Other symptoms include:

1. Frequent urination

2. Excessive thirst

3. Extreme hunger

4. Increased fatigue

Above symptoms are usually ignored especially in hot humid weather where drinking and visiting the toilet is a routine.

5. Unusual weight loss

6. Constant infection

7. Blurred vision (cataract)

8. Cut or wound difficult to heal

9. Numbness of the limbs and lost of sensation

10. Recurrent skin, gum and bladder infection.

The reversal frequently occurs is symptoms of hypoglycemia (less than normal amount of glucose in the blood) which strikes suddenly with a missed meal, too much exercise or a reaction to excess insulin. In functional hypoglycemia, the liver releases stored sugar to compensate for low sugar level and thus takes care of all the symptoms naturally.

 Initial signs are -

1. Hunger

2. Dizziness

3. Sweating

4. Confusion

5. Palpitations

6. Numbness or tingling of the lips

If not treated, can experience double vision, trembling, disorientation or may lapse into a coma. The quickest way to fix up this problem is to take some sweets, fruit juice or soda pop. Repeat 20 mins later if it does not work in the first instance. If second treatment still fails, or still cannot ingest food, seek immediate medical attention and/or administer a glucagon injection.

Complications

In the long run, high level of blood sugar can lead to damaged vessels, which in turn can cause eye disease, heart disease and kidney disease.

+ When the tiny blood vessels of the kidney are damaged, they fail to filter waste materials from the blood, a condition termed diabetic nephropathy. The persistent presence in urine of protein is usually the first sign. Eventually, the accumulated fluids and waste products cause kidney failure, where dialysis or kidney transplantation is required.

+ In diabetic retinopathy, high inflow of blood sugar can cause expansion of the blood vessels of the eye to the extent of collapsing. New blood vessels usually develop but most are defective and unable to contain the blood. As a result, the blood vessels burst causing blurred vision, glaucoma, cataracts or blindness when a large hemorrhage formed.

+ Diabetic patients can experience narrowing or hardening of the arteries, heart attack, stroke and high blood pressure, giving rise to increasing risk for coronary artery disease, heart disease and cardiovascular disease.

+ Presence of excess sugar in the blood can damage the wall of the blood vessels, and the covering of the nerves, especially around the legs and feet, termed diabetic neuropathy. This can manifest in symptoms like tingling and numbness of legs, hands and feet, nausea, vomiting, diarrhea, urinary problems and constipation. For some, is a loss of sensation in the feet. For others, it can be minor injuries to the feet like blisters, sores and highly infectious cuts as there is a lack of oxygen and blood to heal promptly. In advanced stage, it is often accompanied by excruciating leg pains. A severe infection or gangrene when developed, may necessitate foot or leg amputation to prevent further spread to other part of the body. By then, the foul smell emitting can be unbearable.
+ Impotence occurs frequently amongst men with diabetes because of interference with the nerves or blood supply to the male organ. Difficulties with erections may be a man's first sign of diabetes.

+ People with diabetes are more likely to suffer from skin conditions such as fungal and bacterial infections along with bone and joint problems (eg. osteoporosis).

+ Diabetic acidosis is the condition where ketones accumulate in the body. This happens when cells fail to absorb and utilise glucose, thereby turning to fats to derive energy. Breakdown of fats generates ketones as byproducts, which if accumulate in a large amount can increase acidity of blood and the tissues, leading to serious complications, if not treated promptly. One grave consequence is permanent kidney damage or failure.

+ Pregnancy puts a diabetic woman at special risk due to hormonal changes and the demands of the foetus can lead to wild fluctuation in blood sugar. There is a high chance of retaining excessive amount of water, develop high blood pressure and miscarriage. Conceiving mums with poorly controlled diabetic condition is likely to give birth to infants with birth defects eg. heart and nerve disorders, cleft lip and palate.

Diabetes Medications

Most diabetic patients chose to use medications to control their glucose levels without even realising the side effects of the medication. One popular drug Avandia is found to increase heart attack rate by 43%, and thus prohibited for use by patients with heart problems such as acute coronary syndrome, ischaemic heart disease and heart failure.

Other side effects include hypoglycemia, diarrhoea or abdominal discomfort. Long-term consumption might even cause weight gain, kidney and liver damage. That is why the medication dosage must be under the surveillance of a personal physician who can constantly monitor the body condition.

What can a diabetic patient do?

Diet and exercise alone, without insulin, can control some 30-40% of cases, especially overweight people and those with mild condition. The strong link between type 2 diabetes and obesity shows reducing caloric intake does help.

Hence, no special diet, as long as is nutritionally sound, taken in moderation, suits the patient’s lifestyle and incorporates dietary recommendations to prevent other common diseases like heart disease.

(1) Dieting - well-balanced, high in fibre and lower in fat

For diabetic patients, is important to watch out for the glycemic index (measures how fast food is being absorbed into the blood) of the food. Food which has a high GI (insulin is unable to pick up on fast-moving glucose on time) causes a sharp rise in blood glucose, whilst food with a low GI induces a smaller but more prolonged increase, which is ideal for diabetics. This index also changes depending on how a food is cooked, processed and, in the case of fruit, how ripe it is. Skipping meals can also cause a spike in blood glucose.

Also to follow the Healthy Guidelines - the carbohydrate intake should limit to half of total calories (most have poor carbohydrate utilisation), protein 20% (lesser for renal failure) and 30% good fats, distributed evenly throughout the day.

+ Carbohydrate foods like rice, noodle, vermicelli, bread and salt, white flour product increase the sugar level and should not be eaten excessively, preferably break up into small servings. Note rice turns into porridge yields a higher GI value and when cooked with fat reduces GI index but is unhealthy.

+ It has been observed that most diabetic patients do not consume much sugary foods and yet are obese. So what is the culprit? Genetics as some claimed. Our forefathers were mostly agriculturists and lived on their harvests like rice, wheat flour and corn. These traditional staple diets are high in carbohydrates and contribute to weight gain if is not burnt off and left to linger in the bloodstream or stored as fat.

+ Fruits should be taken in whole and not fruit juice as the sugar element (call fructose) can contribute to a sharp rise in blood sugar level. To avoid sweet fruits eg. grapes, mangoes, bananas, melons. Guava is a great fruit that provides lots of fiber, low GI and enzymes that can reduce glucose effectively.

+ Fresh vegetable juices help to reduce the need for insulin and lower fats level in the blood. To avoid starchy vegetables eg. carrots, potatoes, beets.

+ Iron loading from foods like meat can worsen diabetic condition. Avoid iron cast cooking pan.

+ Slowly digested foods like brown rice, whole grain bread, oats, apple, spirulina, egg yolks, fish, garlic and vegetables help to moderate the rate of transfer of glucose to the blood. This can further improve by chewing as much as possible.

+ A recent study showed that certain cinnamon compounds may help obese people in the fight against fat, inflammation and oxidative stress. In the study, obese people with pre-diabetes took a cinnamon extract called cinnulin twice daily. At the end of the 12-week study, participants' bodies were experiencing less oxidative stress and their antioxidant defenses against inflammation were heightened. They even lost some fat mass while gaining a bit of lean muscle. Researchers think that cinnulin helps cells take in sugar and use insulin better -- otherwise difficult for people who are obese and have pre-diabetes.

+ Stevia leaf has been used for centuries in South America and Japan to substitute for sugar and treat diabetes mellitus type 2. Some studies showed it has a possible trophic effect on β-cells of pancreas, improving insulin sensitivity in rats, and possibly even to promote additional insulin production, helping to reverse diabetes and metabolic syndrome.

+ For vegetarians, to include beans, tofu, seeds and nuts in every meal. Thiamine (Vitamin B) deficiency has been linked to increase in glucose levels. Hence, increased intake helps to speed up metabolism and flush out excess glucose in the bloodstream.

+ Researchers think that cinnulin had such a favorable effect in the study because compounds in the extract may somehow help cells take in sugar and use insulin better. Substitute for sugar to your favorite hot drinks.

(2) Sleep duration can also affect risk factor. A recent study found that those who were not getting enough sleep or getting too much had an increased risk of developing Type 2. A joint effort between researchers from the New England Research Institutes and the Yale School of Medicine over 15 years gained some stunning findings:

* those who slept 6-8 hrs per nite are the healthiest

* those who slept 5-6 hrs per nite have twice the risk of developing type 2 diabetes

* those who slept more than 8 hrs per nite have triple the risk

(3) Regular exercise can regulate insulin sensitivity by achieving better glucose control and improving glucose tolerance to reduce insulin resistance and assist in decreasing risk associated factors like hypertension, obesity and atherosclerosis.

Physical activity helps the body's cells absorb and utilise more glucose for energy, thus effectively reducing elevated glucose cells in the bloodstream. Though all exercises promote healthy blood glucose levels, aerobic exercise is a good choice for most people in its utilisation. The intensity of resistance exercise in utilising more glucose to build more muscle means the body has to increase the storage capacity of glucose.


(4) Close monitoring of blood sugar level and keeping a normal body weight prevent and delay the onset of obesity and diabetes mellitus.

When all precautionary steps are taken and still fail to yield satisfactory result, oral medications or injections of insulin can be added to prevent deterioration.

Conclusion

Having a parent or sibling with the chronic metabolic disease, being overweight with a body mass index above 23.5, and being inactive and older are factors which can increase the risk of developing diabetes.


Maintaining a healthy lifestyle is of prime important. Most people would become diabetic in their old age if this rule is not properly observed.


VIVA corner

VIVA Glucoguard contains chromium yeast that acts as Glucose Tolerance Factor (GTF) which aids in the digestion and absorption of glucose, enhances the effects of insulin and thus improves diabetic condition.

VIVA Green Barley provides fibre that helps to stabilise blood glucose level. It also contains chromium and amylase to promote the metabolism and utilisation of carbohydrate, thus helping to regulate blood sugar levels.


VIVA Vivashield is rich in antioxidant and is able to neutralise free radicals that cause blood lipid oxidation. A good example is flavonoids present here which help to inhibit the accumulation of polyols (elevated glucose levels in the lens of the eyes)

VIVA Floraguard promotes absorption of vitamins and minerals and helps to inhibit bacterial or fungal overgrowth, which is common in diabetes.

VIVA Gingko Biloba improves blood circulation thus beneficial for retinopathy and other diabetic complications.

Sources:

Singapore Med J 2002 Vol 43/3 1`28-134,  Diabetes Lifestyle, NaturalNews, Am J Clinical Nutrition 1995

An essential mineral – CHROMIUM

 

Most of us have sweet tooth and love sugar-loaded stuffs like cookies, soft drinks, candies and desserts, so much so that this habit has become part of our daily life. From the Nutritional Science perspective, such sweet foodstuffs containing glucose, is our body’s main fuel source. Glucose can be rapidly absorbed and utilised by tissue cells to produce needed energy. It also helps in increasing the secretion of adrenaline, responsible for suppressing the unhappiness feeling and thus enables us to feel good.

After a meal, blood sugar or glucose circulating in the bloodstream tends to rise. At exceedingly high level, the organs in the body have to work harder. For a healthy body, the mechanism is in place to regulate the blood sugar to a normalised level as soon as possible. However, high sugar consumption can take the toll on the body and force a break down of the organs in the long run.

History

Weapons found in burial pits dating from the late 3rd century BC Qin Dynasty of the Terracotta Army near Xi’an, China have been analyzed by archaeologists. Although buried more than 2,000 years ago, the ancient bronze tips of crossbow bolts and swords found at the site showed no sign of corrosion, because the bronze was coated with this mineral – chromium.

It later came to the attention of the west when Louis Nicolas Vauquelin discovered it in the mineral crocoite in 1797. Crocoite was used as a pigment, and after the discovery that the mineral chromite also contains chromium, this mineral was used to produce pigments as well. Chromium was regarded with great interest because of its high corrosion resistance and hardness. A major development was the discovery that steel could be made highly resistant to corrosion and discoloration by adding chromium to form stainless steel.

In general, chromium is present in two forms:

1) Trivalent (chromium 3+ in which three atoms can combine with other atoms), the only form found in supplements safe to take, and also biologically active and found in food;

2) Hexavalent (chromium 6+), a toxic form that results from industrial pollution. It is not a nutrient, and thus not found in food.

Recent discovery

Bodybuilders believe that chromium picolinate diverts energy to building muscle and strength. Together with chromium chloride and chromium polynicotinate, they are the most common supplemental sources available.

Chromium picolinate absorption, whilst limited (less than 4%), is still significantly greater than that of chromium chloride. The low absorption percentage, which decreases further when intake is increased, may be part of the reason chromium is not toxic. This is further established after both chromium were fed to thousand of rats at the NRC’s upper limit (on a body-weight basis) with no evidence of toxicity.

Natural Source

Plants do not require chromium, and the chromium content of food plants depends on the amount and form of this mineral in the soil in which the plants grow. The dietary source of chromium includes liver, beef, brewer’s yeast, whole-grain cereals, broccoli and wheat germs. Though it is widely distributed in the food supply, most foods provide only small amounts (less than 2 micrograms per serving) and at low levels in foods high in simple sugars (eg. sucrose and fructose).

Positive effects

+ Chromium is much needed in the liver, kidney, spleen and bone to normalise metabolism of carbohydrate, protein and fat with any excess stored in these organs for further use.

+ Chromium is involved in two vital functions: converts blood sugar into cellular energy and aids in promoting proper insulin (the hormone secreted by the pancreas) sensitivity. In Type I diabetes, the cells of the pancreas do not produce and secrete enough insulin. Type II diabetes develops when the amount of insulin secreted is normal yet ineffective in causing cells to take in glucose from the blood.

In a four-month, double-blind study carried out in China involving 180 people with Type II diabetes, the result showed chromium administered at higher dosage affected biochemical indicators of diabetes favorably.

 

What affects chromium levels in the body?

Absorption of chromium from the intestinal tract is low, ranging from less than 0.4% – 2.5% of the amount consumed, and the remainder is excreted in the faeces. Enhancing the mineral’s absorption are vitamin C (found in fruits and vegetables and their juices) and the B vitamin niacin (found in meats, poultry, fish and grain products).

The body’s chromium content may be reduced under several conditions -

+ Diets high in simple sugars (comprising more than 35% of calories) can increase chromium excretion in the urine.

+ Infection, acute exercise, pregnancy and lactation and stressful states (such as physical trauma) increase chromium losses and can lead to deficiency, especially if chromium intakes are already low.

+ Older people are more vulnerable to chromium depletion than younger adults.

+ More chromium is required in current time due to premature aging, hectic pace of modern living, mineral depletion in the soil and high intake of highly processed foods.

Symptoms of deficiency

A lack of chromium can impair insulin function, inhibit muscle development and energy production. The sufferer can have symptoms like anxiety, fatigue, loss of mental acumen, reduced immune response, unwanted weight gain, acne, glucose intolerant and unhealthy lipid profile.

A serious chromium deficiency is rare and can result in metabolic problems like diabetes, obesity and cardiovascular diseases -

Obesity – It helps to combat obesity by increasing muscle mass, decreasing body fat and promoting weight loss. It works by curbing appetite and reducing sugar cravings through its ability to regulate blood sugar levels. Also, it helps to metabolise glucose and fatty acids more efficiently, resulting in more fat loss and gain in lean muscle tissue. Athletes and bodybuilders can benefit from this mineral to achieve better performance with more power for a longer workout.

Cardiovascular diseases – It helps to increase the good cholesterol (HDL) and lower the bad cholesterol (LDL). A study done by Johns Hopkins University found that those with the highest levels of chromium were 35% less likely to have a heart attack than men who were deficient.

Diabetes – Dysfunction of insulin can lead to impaired glucose intolerance and affect blood sugar stability. Constant elevated blood sugar levels is a cause for diabetes and obesity, as well as malfunctioning of the endocrine system. Chromium acts as a co-factor of insulin that assists cells to uptake glucose and release energy.

+ Diabetic patients need to have basic healthcare knowledge of monitoring blood sugar levels to manage the condition. Other than taking preventive measures like proper dieting and exercising, nutritional supplements and healthcare products should be part of regime.

+ It is generally presumed that chromium supplementation is of no benefit to people with Type I diabetes, since their problem is insulin insufficiency. Although this is the case, sometimes Type I is combined with Type II, and chromium supplementation helps the patient overall. For example, blood glucose and glycosylated hemoglobin concentrations fell in a 28-year-old woman with an 18-year history of Type I diabetes during a three-month period in which she took 200 mcg chromium picolinate twice daily. Apparently, in addition to needing an outside source of insulin, she also had insulin resistance caused by chromium deficiency.

+ Carbohydrates and polysaccharides (complex sugar) groups such as rice, pasta and whole grains are preferred choices because their low glycemic index help to maintain glucose balance and promote satiety, important for weight management. On the contrary, most sweet stuffs contain high level of glycemic index, devoid of nutrition but provide instant energy only.

Health benefits at a glance -

+ Supports healthy glucose and lipid metabolism (improves cardiovascular function)
+ Promotes energy production
+ Promotes better athletic performance by optimising the energy output
+ Assists in weight management by converting body fat into lean muscle mass
+ Improves skin complexion
+ Reduces sugar craving and suppresses appetite

How much to take?

The Food and Nutrition Board of the NRC has recommended a “safe and adequate” range for dietary chromium of 50-200 mcg per day. Food intake analyses suggest that on average Americans consume below the adequate level.

Precautions

+ Note that the toxicity and carcinogenic properties of chromium can lead to DNA damage. Owing to its strong oxidational properties, upon reaching the blood stream, it can cause damages to the kidneys, the liver and blood cells through oxidation reactions. However, recent reviews suggest that moderate uptake of chromium through dietary supplements poses no such risk.

+ Organic form is known to have a much better bioavailability than inorganic chromium (eg. chromium chloride). It is the inorganic form that can be toxic and carcinogenic, and can be risky to our gastrointestinal tract, liver and kidney. Amongst the few forms of chromium supplement, most of the scientists promote chromium yeast as the safest form.

+ Having said that, few serious adverse effects have been linked to high intakes of chromium due to its low absorption. Certain medications (eg. beta-blockers, insulin) may interact with chromium especially when taken on a regular basis.

Source: http://ods.od.nih.gov/factsheets/chromium/

VIVA Corner

Chromium is an essential ingredient in VIVA GuocoGuard with each capsule containing 200 mcg. Its proprietary ingredients include green food blend (young barley and spinach powder) enhanced with antioxidant vitamins (A, B, C and E) for better uptake. Also added with L-Taurine, a type of amino acid to promote body’s physiological process.

The unique feature of this product is the advanced and natural source of peptide-bonded chromium yeast (in organic form) to deliver specific nutritional support for healthy glucose metabolism. 

Chocolate: A HEART-Smart Treat?

  

Chocolate has acquired quite a reputation as a not-so-sinful sweet indulgence. Though it may seem too good to be true, research does show that one type of chocolate is rich not only in flavour but also in the same protective antioxidants found in apples, grapes, green tea and red wine.

So is chocolate the new super-food? Not quite but a growing body of evidence suggests chocolate may have more to offer than guilty pleasure. White chocolate is not known to have such effect. Hence, substitute dark chocolate for sugar-filled junk food with no nutritional benefits if there is an urge to snack.

What is chocolate made up?

Made from the seeds of the Theobroma cacao tree, also known as cocoa beans, are exceptionally rich in flavonoids, which are natural antioxidants thought to help protect against cardiovascular disease.
Chocolate contains a variety of substances, some of which have stimulating effect on body chemistry. These include:

• Arginine
• Caffeine, present in smaller amounts
• Dopamine
• Oxalic acid
• Phenethylamine, an endogenous alkaloid sometimes described as a ‘love chemical; it is quickly metabolized by monoamine oxidase-B and does not reach the brain in significant amounts
• Tryptophan, an essential amino acid and precursor to serotonin
• Serotonin (gives the good effect)
• Sugar
• Theobromine, the primary alkaloid in cocoa solids and chocolate and partly responsible for chocolate’s mood-elevating effect

Production process

Once harvested, cocoa beans are left to ferment before being dried, roasted and processed into the chocolate products we get.  However, not all chocolates are created equal as most products undergo heavy processing, thus destroying many of the natural flavonoids.
Raw chocolate is high in cocoa butter, a fat which is removed during chocolate refining, but added back in varying proportions during the manufacturing process.  Other contents such as fats, sugars and milk are also added to improve taste but contribute to higher calorie count.

Hearty Benefits

Spanish researchers believed that eating some dark chocolate after a meal can cap the rise of abdominal blood pressure, especially those with liver cirrhosis and portal hypertension (can cause rupturing of blood vessels). Multiple studies also suggest that eating small amounts of dark chocolate may protect cardiovascular health in the following ways:

Improved endothelial function: Several small-scale studies have shown that dark chocolate may help keep arteries elastic and blood free-flowing by improving the function of the endothelial cells that line blood vessels. One study of male smokers revealed that only 2 hours after eating a small piece of dark chocolate, participants experienced a significant improvement in endothelial function that lasted up to 8 hours.

Reduced blood pressure: In a recent study involving men and women with high blood pressure, those who ate 3 1/2 ounces of dark chocolate every day for 15 days experienced a drop in both systolic and diastolic blood pressure.
Results were similar in another study of people who were between the ages of 55 and 64 and had hypertension. The study participants who supplemented their diets with a daily dose of dark chocolate for 2 weeks experienced a significant reduction in blood pressure. However, after only 2 days without chocolate, their blood pressure readings returned to previous levels.

Improved cholesterol profile: Evidence suggests that eating a small amount of dark chocolate daily may increase “good” HDL cholesterol while decreasing “bad” LDL cholesterol.  The oxidation of LDL cholesterol is considered a major factor in the promotion of coronary disease. When this waxy substance oxidizes, it tends to stick to artery walls, increasing the risk of a heart attack or stroke.  Research has shown the polyphenols in chocolate inhibit oxidation of LDL cholesterol.

Chocolate contains three primary fats, one of which, oleic acid, is also found in olive oil.  The other two fats in chocolate, stearic acid and palmitic acid, are both saturated fats. In general, saturated fats, including palmitic acid increase total cholesterol, which contributes to heart disease. Research shows, however, that unlike most saturated fats, stearic acid has no effect on cholesterol — it does not reduce or increase it.

Apart from having positive effect on the cardiovascular system, it may be anticancerous, improves cognitive ability, acts as a cough preventer and antidiarrhoeal activities.

Dark side of chocolate

+  Before you ditch your bowl of fruit for a huge plate of brownies, let us do a quick reality check. A small portion of dark chocolate several times a week can be included as part of a healthy diet. If you do not already eat chocolate, there is no legitimate health reason to start favoring it now. Chocolate not only is loaded with calories but also has far fewer health-boosting vitamins and minerals than fruit and vegetables do. It also contains caffeine, something that should be minimized in some people’s diets. As for some, chocolate may worsen premenstrual symptoms or trigger migraine headaches.

+  Cocoa and chocolate products have some of the highest levels of lead found in any food item. In contrast, fresh cocoa beans have some of the lowest levels of lead.  The average lead concentration of cocoa beans was a very low ≤ 0.5 ng/g, one of the lowest reported values for a natural food.  Lead concentration of chocolate was as high as 70 ng/g for chocolate products and 230 ng/g for manufactured cocoa.

The sources of lead in Nigerian cocoa products, which have become a concern, may conceivably include lead from local soils and rocks where the cocoa plant is grown; farming practices (e.g. the application of fertilizers, lead-containing pesticides, composts and other soil additives); atmospherically deposited lead; handling and processing of cocoa beans after harvesting (including drying in open air transportation, and storage); grinding and manufacturing processes (wear and tear of lead-soldered machine parts); mixtures and additives to final products; and packaging and wrapping material.

 

The presence of relatively high concentrations in a consumer product that is heavily marketed to children is a special concern, because children are particularly susceptible to lead poisoning.

 

The Final Verdict?

Research on the potential health benefits of chocolate reveals promising short-term results, but results from larger long-term trials are needed before we can truly determine the impact of chocolate consumption on cardiovascular health. So for now, your best bet for a healthy heart is to eat a balanced diet with lots of veggies and fruits, exercise regularly, and keep stress levels under control. No harm to treat yourself to a guilt-free piece of rich, dark chocolate if weight increase is not a problem for you.

Tips to eat right

Even if there is real benefits, it is really only dark chocolate, high in cocoa content that seems to work. Not white chocolate. Not milk chocolate. Only rich, dark chocolate.

To get the most bang for your bite:

• Choose dark chocolate with a cocoa content of at least 70%.
• Enjoy chocolate in small portions a few times a week. An ounce or two is a sensible serving.
• Check the label. Avoid chocolate made with palm or coconut oils or any oil that has been hydrogenated or partially hydrogenated.
• Do not drink milk with your chocolate. Studies show that milk may inhibit the body’s ability to absorb the chocolate’s antioxidants.

Keep to moderation. Unrestrained consumption of large quantities of this energy-rich food without a corresponding increase in physical activity increases the risk of obesity.
 

Note for pet lovers…

In sufficient amounts, the theobromine found in chocolate is toxic to animals such as horses, dogs, parrots, small rodents, and cats because they are unable to metabolise the chemical effectively.  If they are fed chocolate, the theobromine will remain in their bloodstream for up to 20 hours, and these animals may experience epileptic seizures, heart attacks, internal bleeding, and eventually death.

Should ADULTS be drinking MILK?

 

 

Since time immemorial, cow’s milk has been included in human’s diet for its numerous nutrients.  Even Cleopatra took milk baths to help her skin stayed soft, supple and glowing as lactic acid found in it acts as an exfoliant and moisturiser, and antioxidants prevent damage from environmental toxins.

Many medical doctors and nutritionists are now saying that cow’s milk is not fit for human consumption, and that it can lead to a host of health problems such as anemia (low in iron), allergies, diarrhea, heart disease, colic, cramps, gastrointestinal bleeding, sinusitis, skin rashes, acne, increased frequency of colds and flus, arthritis, diabetes, ear infections, osteoporosis, asthma, autoimmune diseases, cancer and multiple sclerosis.

Health problems and benefits –

(1)  Many people, particularly those of Asian and African ancestry, are unable to digest the milk sugar as milk is never their traditional food source. The result is diarrhoea and gas.

++ Caucasians have been exposed to milk for thousand of years and have genetically adapted to it by producing more lactase. Those of Asian and African ancestry only started taking milk in recent times. Those who are lactose-intolerance can substitute for yogurt which is brimming with gut-healthy bacteria.  Also probiotics containing beneficial bacteria, Streptococcus thermophilus which produces large quantities of the enzyme lactase.

(2)  Most dairy products other than skim and non-fat products contain low essential fatty acids and significant amounts of saturated fat leading to cardiovascular diseases and certain forms of cancer.

++ Recent studies by British scientists showed otherwise, that drinking 2-3 glasses of milk a day lowers the likelihood of both heart attack and stroke as their LDL (bad cholesterol) and triglycerides registered decline.  It is found that whether drinking skim or whole milk makes no difference in reducing cardiovascular disease.  This is because 80% of protein in milk is whey and balance 20% casein.  Whey is quickly broken down into amino acids and absorbed into the bloodstream.  Casein is much slower and stays longer.  Hence, only when drinking large amount of whole milk can one see a slight increase in LDL cholesterol.

Specifically, in a Harvard study of health professionals, men who drank 2 or more glasses of milk a day were almost twice as likely to develop advance prostate cancer as those who did not drink milk at all.  Some claims made on high levels of calcium that have a direct triggering action on prostate cancer as well.  All these are far from conclusive.

(3)  Milk contains frequent contaminants, from pesticides to drugs. About one-third of milk products have been shown to be contaminated with antibiotic traces with vitamin D content poorly regulated.

There seems no other way out at the moment.  Most commercially reared animals are fed antibiotics to prevent them from illness.

(4)  Cows are given hormones and thus not safe to consume.

Cow’s milk, like breast milk, contains chemicals designed to play an important rote in the development of young calves.  One of these, insulin growth factor IGF-1, causes cells to divide and reproduce.

In humans, IGF-1 is biologically active, especially experiencing rapid growth during puberty. In young girls it stimulates breast tissue to grow and reaches the peck during pregnancy with the activation of two other hormones prolactin and oestrogen resulting in enlargement of breast tissue and increase in the production of milk ducts to prepare for breast-feeding.

Way back in 1993, the US Food and Drug Administration approved the use of recombinant bovine growth hormone in cattle to increase milk production at less cost to the dairy farmers. This hormone is known to boost milk’s concentration of IGF-1.

Over time, is believed that large intake of milk may cause such inappropriate cell division leading to increased risk factor for breast and prostate cancer.  Note this hormone – oestrogen, considered one of the main risk factors for breast cancer, is also present in milk in minute quantities.

Critics played down the damaging effects and claimed that the hormone is injected and not administered orally, enabling the active form of these chemicals to be digested, rendered harmless and not transferred into the human body.

(5)  In countries where dairy products are not generally consumed, there is actually less osteoporosis than in the United States. Studies have shown little effect of dairy products on osteoporosis.  For those who drank three glasses of milk per day had more fractures than those who rarely drank milk.

Most revealing is the traditional Chinese diet where there is no dairy products and calcium is delivered through vegetables and soya.  Whilst the Chinese consumed only half the calcium that the Americans do, osteoporosis is uncommon in traditional China then, despite the average life expectancy of 70.

Conversely, in western societies that consume the most dairy products have the highest incident of osteoporosis. A possible reason is most of their diets are rich in protein, especially animal proteins which encourage calcium loss.  To counteract this problem, take from plant source such as beans, kale, broccoli and other green leafy vegetables which contain calcium that is readily absorbed by the body. Research confirmed that calcium absorbability was actually higher for kale than for milk.  Also consider fortified orange juice with its large amounts of calcium in a palatable form.

(6)  Diabetic patients should not take milk?

Researchers at the Harvard School of Public Health in the United States said milk can combat type 2 diabetes. In the study, published in the Annals of Internal Medicine, more than 3,700 participants were followed for 20 years by researchers. They took measurements including blood glucose, insulin and levels of fatty acids.

The findings showed consuming low fat dairy products can help to reduce insulin resistance than those who were avoiding dairy. The sugar present in milk products are lactose or milk sugar, and is converted to blood sugar relatively slowly – thus reduces insulin resistance.

Dairy milk, cheese, yoghurt and butter contain high levels of trans-palmitoleic acid associated with healthier levels of blood cholesterol and insulin.  This fatty acid is also naturally produced in the body.  Experiments showed those with the highest levels of trans-palmitoleic acid had about a 60% reduced risk of developing type 2 diabetes.

(7)  Milk helps to put on weight?

On the contrary, studies showed that drinking milk helps people lose weight.  Not only can the calcium in milk increases the rate at which our body burns fat, its other active compounds (eg. milk proteins) provide an additional fat-burning effect.  If you are dieting, taking skim milk as snack or appetite suppressor to reduce calorie intake.  As for those engaged in weightlifting, drinking whole milk after a rigorous session can boost muscle growth.

 

Our comments

 

Like other dairy produce such as butter and eggs, milk raises its doubts of being the perfect food we should take constantly. They have all come a long way to provide billions of people nutritional food values crucial for normal body development.  

 

Instead, we should examine the food cycle and suspect all genetically modified and commercially prepared foods that have gone wrong. Taking everything moderately may be the wiser choice.  If you are still troubled by the growth hormones used in milk, opt for the organic route or substitutes like soy milk and almond milk.


Hot tips
After eating tear-shedding food you would probably reach out to a glass of water which can worsen the condition. Milk seems to cool the system faster.

Should INFANTS take cow’s MILK?

  

The American Academy of Pediatrics recommends that infants under one year of age not receive whole cow’s milk.  Why?

Some scientific evidence raises concerns about health risks from cow’s milk products, relating to the proteins, sugar, fat and contaminants in dairy products, and the inadequacy of whole cow’s milk for infant nutrition, especially iron, essential fatty acids and vitamin E.

The iron content is extremely low, containing only about one-tenth of a milligram (mg) per eight-ounce serving. To get the U.S. Recommended Daily Allowance of 15 mg of iron, an infant would have to drink more than 31 quarts of milk per day.  This problem is compounded in many infants in the form of gastrointestinal bleeding caused by increased mucus and diarrhoea associated with dairy consumption due to a reaction with milk protein (pasteurisation does not help), further depleting the limited iron stores.  The damage varies with the sensitivity level of individuals.

“It is estimated that half the iron-deficiency in infants in the United States is primarily the result of this form of cow milk induced gastrointestinal bleeding.”

The mucus produced by dairy products also causes accumulation in the lungs, sinuses and intestines contributing to many respiratory problems and mal-absorption of nutrients as the excess mucus hardens to form a coating on the inner wall of the intestines.  Other occurring problems can be chronic fatigue and constipation.

Most infants fed on cow’s milk may develop colic and ear infections.  This is derived either by direct consumption or breastfed by a mother who has been consuming dairy products.

A pathologist reviewed the heart vessels of over 1,500 killed by accident children and adolescents who had been fed cow milk or cow milk based formulas previously showed many of them having signs of diseased arteries in the heart.  This leads to a conclusion that the differences between human milk and cow milk were responsible for the early changes in the coronary arteries.

Milk causes obesity?

Recent study done showed babies given antibiotics directly or indirectly before the age of 6 months could cause obesity.  What happens is that microbes in our intestines may play critical roles in how calories and nutrients are absorbed, and exposure to antibiotics prematurely, may kill healthy bacteria that would otherwise keep us lean.  Farmers know very well that antibiotics are great at producing heavier cows and more milk for the market.

 

Milk causes Diabetes 1?

Several reports link insulin-dependent diabetes to a specific protein in dairy products. Type 1 diabetes usually begins in childhood and is a leading cause of blindness and contributes to heart disease and kidney damage.

Many studies have shown that cow’s milk proteins known as bovine serum albumin, stimulate the production of the antibodies which destroy the insulin-producing pancreatic cells gradually. When the infection becomes more pronounced with 80 – 90% of the insulin-producing beta cells destroyed, diabetes starts.

A study done confirmed the presence of such antibodies in all the 142 diabetic children at the point the disease was diagnosed. Non-diabetic children may have such antibodies, but only at much lower levels.

Evidence suggests that the combination of a genetic predisposition and cow’s milk exposure is the major cause of the childhood form of diabetes.

What can be done -

1.  We are back to the basics – human breast milk over cow’s milk

A Dr. Oski cited a “study of over 20000 infants conducted in Chicago dated back to 1930s and obtained the statistics:

+  The overall death rate for the babies raised on human milk was 1.5 deaths per 1,000 infants whilst the death rate in the babies fed cow milk was 84.7 per 1,000 during the first nine months of life;
+  The death rate from gastrointestinal infections was 40 times higher in the non-breastfed infants;
+  The death rate from respiratory infections was 120 times higher.
An earlier analysis involving infants in eight American cities showed similar results. Infants fed on cow milk had 20 times greater chance of dying during the first 6 months of life.”

2.  Milk for infants above a year?

 Those who argued that milk should be taken by infants played up the importance of milk being an excellent source of nutrients, especially when parents are unable to get them to eat balanced diets. It is also believed that when milk is taken before the age of 9-10, it reduces the likelihood of developing lactose intolerance.

The health concern on milk consumption remains in the milk protein not easily broken down and can disturb the body by weakening the immune system and causes allergies etc. An enzyme known as lactase is required to digest lactose but most infants have lost the lactase activity in their small intestine over time. This problem can be resolved by substituting for yogurt or using more probiotics. Parents and doctors noticed that some autistic children greatly benefit from removing dairy products from their diet.

3.  Best solution

The American Academy of Pediatrics recommends that infants be breastfed or use iron-fortified formula during the first one year.  From 4 – 6 months, certain solid foods and juices can be introduced.  There should not be total avoidance of milk as protein and calcium are still essential for their rapid growth.  In this way, a more balanced nutrition is achieved with lesser side effects if milk is really considered unfit for infant consumption.

Are egg yolks BAD?

 

Clearing the air of misconception in taking egg

Many people throw away the egg yolk thinking that is where “all the nasty fat and cholesterol are”. In a world full of misinformation, most people are misled for too long that the egg yolk is the worst part of the egg, when in fact, it is the healthiest.

On the contrary, egg whites contain complete protein (all 18 amino acids) but far fewer nutrients. Hence by throwing out the yolk and only eating egg whites, you are essentially throwing out the most nutrient-dense, antioxidant-rich, vitamins and minerals loaded portion of the egg.

Egg white v egg yolk

+ The yolk contains 100% of the carotenoids, essential fatty acids, vitamins A, E, D and K, more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate and B12, 90% of the panthothenic acid (B5) and between 50%-80% of the copper, manganese and selenium. Useful carotenoids like lutein and zeaxanthin found in the yolk eggs appear to protect against age-related macular degeneration and cataracts.

+  Egg yolks contain omega-3 fatty acid DHA, beneficial for the brain and proper retinal function in the eye, and omega-6 fatty acid arachidonic acid, which is required for the healthy skin, hair, libido, reproduction, growth and response to injury. These fatty acids are primarily needed by young children, pregnant and lactating women, and people with degenerative diseases involving oxidative stress, especially those of the nervous system such as Alzheimer’s. According to NutritionData.Com, one egg yolk contains 75 mg of arachidonic acid (AA), 20 mg of DHA, but no EPA.

+ The white contains between 50%-80% of the potassium, riboflavin and protein, and over 80% of the magnesium, sodium and niacin. Note that the protein in egg whites is made more bioavailable with the yolks to balance out the amino acid profile. Morever, magnesium and protein can also be obtained from animal meats.

Cholesterol Myths

Egg yolks are a big concern for their cholesterol content when cholesterol is not the cause of heart disease. It happens when LDL (bad cholesterol), a major carrier of cholesterol in the blood, is affected by poor metabolism, high homocysteine levels, deficient diets and toxins that threaten to destroy its particle that heart disease develops.

To understand better, the liver produces 80% of total cholesterol as required for important functions in the body. The balance 20% has to be derived from foods. So when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates its internal production of cholesterol to balance things out. On the other hand, if you do not eat enough cholesterol, your body simply produces more. Cholesterol is a crucial building block in the body as all of our steroid hormones are made from its fatty backbone along with maintaining the integrity of every single cell wall in your body.

The University of Connecticut has done extensive study on the effects of eggs on cholesterol levels. The result showed that when people consumed 3-4 whole eggs per day, virtually all experienced either no change or beneficial changes in their cholesterol levels. In other words, the good HDL cholesterol is raised to a higher degree than LDL cholesterol, thereby improving overall cholesterol ratio and blood chemistry.

More comments

+ Many people believe that the health benefits of egg yolks are greater if consumed raw. Heat destroys enzymes, reduces the amounts of certain nutrients, and may make the amino acid cysteine less available, which is needed to synthesize the master antioxidant of the cell, glutathione. However, eating raw egg whites is not advisable as they interfere with the digestion enzymes and reduce protein digestion from 90% to 50% (bodybuilders please note). Also to caution that most of human salmonella outbreaks have been attributed to eggs or egg-containing foods due to Salmonella deposition inside the eggs.

+ Frying eggs in oil contributes to more calorie intake, rise in cholesterol and produces carcinogenic compounds when the surface egg is burnt or overcooked. If need to, use a nonstick pan with nothing left behind and does not burn the egg easily. Hard-boiled egg is preferred with no change in calorie content and nutrients well-preserved.

+ The normal supermarket eggs coming from mass factory farming is less nutritious than organic free range eggs where healthy chickens are allowed to roam freely and eat a more natural diet. Insects provide a higher DHA content and grass provides a higher vitamin E and carotene content, all found exclusively in the yolk.

You can see the difference by the color. The eggs from commerically bred chickens are pale yellow yolks whilst the pastured eggs are deep orange colored yolks indicating much higher nutrition levels, especially carotenoids and omega-3 fatty acids (DHA).

+ A study was conducted comparing groups of people that ate egg breakfasts versus groups of people that ate cereal or bagel based breakfasts. It found the egg eaters lost or maintained a healthier bodyweight as they ate less calories during the remainder of the day with a satisfied appetite, while the latter gained weight due to wild blood sugar swings and food cravings.

+ The newest U.S. Department of Agriculture Dietary Guidelines allows eating up to one egg a day (yolk included), within a healthful eating plan. The stigma of the high-cholesterol yolk has been tough to crack, as we are constantly reminded that 2 eggs a day containing 420 mg of cholesterol has exceeded the daily requirement of 300 mg.

This final note may change your thinking….

For those of you who do not have the habit of taking a multivits daily, note that 2 raw egg yolks provide:

- 9 g of fat, of which 3.2 g are saturated, 1.4 g polyunsaturated and 4 g monounsaturated.
- 108 calories, most of which come from fat and protein. Only 1.2 grams of carbohydrates and no fiber.
- 35% of the DRI for selenium, which helps to regulate the thyroid and fight oxidative stress.
- 18.8% of the DRI for phosphorus needed for blood clotting, cell growth, heart muscle function and bone formation.
- more than 40% of the DRI of choline for men and over 50% for women – it helps regulate the brain, nervous system and cardiovascular system.
- more than 5% of the DRI of iron for women and more than 10% for men.

- more than 7% of the DRI of zinc for both sexes. (mineral for sperm count)

- low in sodium, supplying less than 1% of the daily recommended maximum intake of 2,400 mg.

More good news….

+ For those who are fearful of the Sun – eggs are one of the only foods that contain naturally-occurring vitamin D.

+ For worry over balding - eggs promote healthy hair and nails because of their high sulphuric content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or vitamin B12. How about some egg yolk applied on the hair?

+ For the ladies – eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%!

Source: http://www.cholesterol-and-health.com/Egg_Yolk.html

Extra tip – How to have the perfect egg

Cooking hard boiled eggs can be a hassle because you have to watch the heat and ensure there is enough water. Someone has this trick of cooking the eggs whereby you do not have to worry whether they are over-cooked or under-cooked.

1) Place two pieces of tissue paper inside the rice cooker and sprinkle them with water.

2) Put in the eggs.

3) Close the lid and press “Cook” button.

4) Wait till the button jumps up. When it does,

TURN OFF THE ELECTRICITY POWER. Do not leave them too long inside the rice cooker after cooked …only do so if you prefer a harder egg yolk.

 

5) The eggs are ready.

The speed is faster than using ordinary boiling method. This is because the water sprinkled on the tissue will turn into steam and compressed inside the rice cooker to cook the eggs. You can peel the egg shells off very easily. The egg yolks will turn out just nice, not too dry.

The best part is – you do not have to do any washing nor cleaning at all!