MORE GOOD NEWS ABOUT APPLES

Yesterday we discussed apples and energy. Today we will continue with a little more information about apples. There are compounds in the apple's skin that trigger the pancreas to release insulin and move sugar out of the bloodstream. Hello diabetics, do not peel your apples!

Brazilian researchers report that women who eat three apples a day (wow, I've only been eating one) lose 28% more weight than those who don't. So, ladies, if you want to lose weight, you might want to eat three apples a day! I am sure that is a simple apple, not apple pie, caramel apples, etc.

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SUGAR IN FRUIT VS TABLE SUGAR

People often ask what the difference is in eating the sugar in fruit vs 'regular' sugar. Yes, sugar is sugar no matter the source but the body does process it differently. The following remarks from nutritionist Joy Dubost, R.D. explains it better than I can:

Whether it's in a piece of fruit, your soda or a pastry, sugar is made up of the same two components: fructose and glucose. The molecular structure and composition of sugar molecules is the same no matter where they come from.

The ratios of fructose and glucose are pretty much the same in both fruit and table sugar. Most fruits are 40 to 55 percent fructose (there's some variation: 65 percent in apples and pears; 20 percent in cranberries), and table sugar (aka sucrose) is 50/50. Neither type of sugar is better or worse for you, but your body processes them differently. Fructose breaks down in your liver and doesn’t provoke an insulin response. Glucose starts to break down in the stomach and requires the release of insulin into the bloodstream to be metabolized completely.

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ENDOCRINE SYSTEM? WHAT IS THAT?

Endocrine system is not a term we are familiar with, in most cases. It is a collection of glands that regulate our body's important functions. These functions include growth, metabolism and sexual development, pretty important functions. The glands produce chemicals called hormones, which are directly released into the bloodstream. From there they travel to the organs they are targeted to work with. Each hormone's shape is specific to the target cell it affects, binding to hormone receptors on the cells.

The three classes of hormones, defined by their chemical structures are:

• Amino acid hormones, ie serotonin, adrenaline, and dopamine
• Peptide hormones, ie growth hormones, insulin, prolactin
• Steroid hormones, ie cortisol, testosterone, DHEA

Some fish in the great lakes and birds that eat these fish have been found to have problems caused by endocrine disrupters in their environment, as have some alligators in the Florida Everglades. Dr. David Brownstein believes our environmental surroundings may be affecting us humans, too. He believes over 60% of our population is currently suffering from some kind of thyroid problem. And he has no doubt one of the reasons we are seeing such an epidemic of thyroid problems is due to our toxic overload of various chemicals, including endocrine disrupters. Tomorrow we will do into some detail of what he believes these are.

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WHICH BREAD FOR SATIETY?

 I have long been a fan of rye bread without knowing it is highly recommended for satiety. I eat rye bread first of all because I like it and secondly because as a diabetic I stay away from refined breads. I have learned recently that studies show hearty rye bread does a better job at encouraging satiety and reducing post-meal insulin levels compared to standard grocery store breads. Credit goes to the structural differences and extra fiber in rye bread. By the way, a slice of pure rye bread can have up to 5 grams of fiber. If you haven't tried rye bread for sandwiches, give it a try.

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COFFEE IMPROVES BODY'S RESPONSE TO INSULIN

Coffee contains antioxidants and magnesium which can help improve your body's response to insulin.  Studies show that drinking 6 cups a day may reduce the risk of getting diabetes by 30%.  But drink that black, leave out the cream and sugar.  Six cups is a lot, so drink decaffinated.  Don't want six cups (that's cups, not mugs!), even a moderate amount should be helpful.  So, if, you are at risk for diabetes, have a cup of Joe.

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BREAST CANCER PATIENTS AND INSULIN LEVELS

"Breast cancer patients who keep insulin levels under control - a factor most often associated with diet and lifestyle - cut their risk of cancer recurrence in half and decrease cancer mortality by two-thirds."  Keith I Block, MD Medical Director of the Block Center for Integrative Cancer Treatment and Director of Integrative Medical Education at University of Illinois College of Medicine.

This is a repost from 2011;

CINNAMON BOOSTS INSULIN ACTIVITY

I have found so many studies showing that cinnamon is a blood sugar regulator.  And I have found it to be true in my own experience with diabetes.  I can enjoy cinnamon rolls right along with everyone else so long as they have lots of cinnamon.  We have a local gas/convenience store in town that serves delicious donuts, etc.  I was addicted to the cinnamon rolls and gave them up when I was diagnosed as a type-2 diabetic.  Once I got my sugar under control (it is now within the normal range), I started noticing those cinnamon rolls again.  One thing that stood out to me was how much cinnamon they had in them, much more than one usually sees in other cinnamon rolls.  I have found that I can have one of those rolls without it effecting my blood sugar so long as I keep the rest of my diet in check (no, I don't have it with a candy bar and coke!).  I am so excited!  Here is the information from another cinnamon study, this one done a few years ago by a Dr. Richard Anderson, an expert on the metabolism of sugar.

Dr. Anderson suspected certain foods might stimulate the activity of insulin and help the body process sugar more efficiently with less insulin.  But when he measured insulin activity in test tubes in the presence of many foods, he found that most foods had only a slight or no effect.  However, he did notice that 3 spices and 1 herb actually tripled insulin activity.  They were cinnamon, cloves, turmeric, and bay leaves, with cinnamon being the most powerful.  He concludes that eating as small an amount of cinnamon as just some sprinkled on your toast can boost insulin activity.  Dr. Anderson says there is pharmacological wisdom in using cinnamon and cloves in sweets like pumpkin pie, etc.