Sugar Shock
by Monika Klein, C.N.

Imagine a person eating her body weight in sugar. Sound unhealthy? The average American ingests nearly 150 pounds of sugar each year from sodas, candies, cookies and other sweets. The body also turns refined carbohydrates, such as pasta and bagels, into simple sugars--another cause of what some people call sugar shock. On the other hand, complex carbohydrates--such as those found in beans, fruits and vegetables--are digested more slowly, thus providing a more sustained sugar supply.

Sugar shock develops when we give ourselves that sugar "buzz." It occurs after eating too many simple sugars, which go directly into the bloodstream and wreak havoc on blood-sugar levels. After the inevitable crash, the body again craves sugar to boost energy, resulting in an unhealthy spiral. The problem arises because, although sugar cane and sugar beets come from the earth, modern-day refining processes leave an unnatural form of sugar remaining. This processed sugar, or refined sucrose, loses 90 percent of its fiber and protein. Unfortunately, our modern diet is pervaded with simple or refined sugars. And the repercussions go beyond the buzz and bust of wildly fluctuating blood-sugar levels.

When blood sugar is too low, hormones are secreted that stimulate the liver to release glycogen. The body, converts and stores sugar as glycogen. In healthy individuals, this system works beautifully; however, too much or too little of either hormone stresses the body. For example, highly refined foods, especially sugar and white flour, can affect the pancreas' ability to regulate blood-sugar levels. Impaired insulin secretion can lead to potential disease states, chief among them Type II diabetes.1

Unprocessed sweeteners such as stevia (Stevia rebaudiana) or honey offer good alternatives to processed sugar and provide steady energy because they take longer to digest. Stevia is a South American herb that, in extracted form, is 200 times sweeter than sugar. Other natural sweeteners include molasses, brown rice syrup and barley malt syrup. Of course, fresh fruit is also a healthy form of natural sugar.

Beneficial Supplements
Since sugar, in whatever form, is a fact of modern life, supplements can help address blood-sugar problems. The following three supplements help balance sugar metabolism and blood-sugar levels and block sugar absorption.

L-Glutamine is an amino acid shown to prevent the development of glucose regulation problems. A rat study examining the effects of L-glutamine on blood-glucose regulation found the addition of a 2 percent L-glutamine infusion to rat chow prevented any change in the rats' plasma glucose and insulin levels.2

Chromium picolinate is a mineral that helps regulate blood-sugar levels. In a recent study, 180 men and women with Type II diabetes were divided into three groups. Each supplemented twice daily with either 100 mcg chromium picolinate, 500 mcg chromium picolinate or placebo. They maintained their existing diets and lifestyles. After four months, glucose levels were significantly reduced in the 500 mcg group, while insulin values were significantly reduced in both chromium groups.3

Gymnema sylvestre is an Indian Ayurvedic herb commonly used by diabetics. Animal tests and in vitro assays suggest that gymnema extracts suppress intestinal absorption of saccharides, which prevents blood-sugar elevations. A 1997 Japanese animal study of gymnemic acids from G. sylvestre leaves looked at the effects of the acids on blood glucose in guinea pigs and rats. The acids suppressed the elevation of blood glucose by inhibiting glucose uptake in the intestine.5 This study indicates G. sylvestre may block sugar absorption.

Most blood-sugar problems can be solved by making better food choices and taking supplements when needed.


References
1. Salmeron J, et al. Dietary fiber, glycemic load and risk of non-insulin dependent diabetes mellitus in women. JAMA 1997;77:472-7.

2. Ballard TC, et al. Effect of L-glutamine supplementation on impaired glucose regulation during intravenous lipid administration. Nutrition 1996 May;12(5):349-54.

3. Anderson RA, et al. Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. Diabetes 1997 Nov;46(11):1786-91.

4. Shimizu K, et al. Suppression of glucose absorption by some fractions extracted from Gymnema sylvestre leaves. J Vet Med Sci 1997 Apr;59(4):245-51.

Monika Klein, C.N., runs a private nutritional counseling practice in Malibu, Calif., and is the television host of Total Health Talk.

I'm wondering at this claim. I've never heard that honey took any longer to digest than plain sugar. As far as I know their glycemic index are similar

What do you think?

Be careful with chromium, it can bring on hypoglycemia attacks be lowering bloodsugar too much.


On the other hand, low-carbing does the trick quite nicely. ;-)

Glycemic Index and Sugar

GI of Sugars

Glucose - Glycemic Index = 100
Maltose - Glycemic Index = 105
Sucrose - (Table sugar) Glycemic Index = 65
Lactose - (Milk sugar) Glycemic Index = 46
Fructose - (Fruit sugar) Glycemic Index = 23
Honey - Glycemic Index = 58

Note About GI of Sugars

The glycemic response to honey (GI 58) is not much better than the response to white sugar (GI 65). Indeed honey is worse for teeth because its stickiness keeps it in contact with teeth and gums for longer). Honey may provide some micronutrients that sugar does not but it affects blood sugar in a similar way.

Likewise, other natural and raw sugars have a similar glycemic index and glycemic response to ordinary white sugar. In this sense, these sugars are as indistinguishable from white sugar as is finely milled whole wheat from regular white flour.


Source: http://www.diet-i.com/glycemic-index-sugar.htm