health and wellness
Sugar detox? Cutting carbs? A doctor explains why you should keep fruit on the menu
Sugar detox? Cutting carbs? A doctor explains why you should keep fruit on the menu
Jennifer Rooke, Morehouse School of Medicine
One of my patients – who had been struggling with obesity, uncontrolled diabetes and the cost of her medications – agreed in June 2019 to adopt a more whole-food plant-based diet.
Excited by the challenge, she did a remarkable job. She increased her fresh fruit and vegetable intake, stopped eating candy, cookies and cakes and cut down on foods from animal sources. Over six months, she lost 19 pounds and her HbA1c – a measure of her average blood sugar – dropped from 11.5% to 7.6%.
She was doing so well, I expected that her HbA1c would continue to drop and she would be one of our plant-based successes who had reversed diabetes.
Her three-month follow-up visit in March 2020 was canceled because of COVID-19 lockdowns. When I eventually saw her again in May 2021, she’d regained some of the weight and her HbA1c had climbed to 10.4%. She explained that her diabetes doctor and a diabetes nurse educator had told her that she was eating too much “sugar” on the plant-based diet.
She’d been advised to limit carbohydrates by cutting back on fruits and starchy vegetables and eating more fish and chicken. Sugar-free candy, cakes, cookies and artificial sweeteners were encouraged. In the face of conflicting medical advice, she fell back on conventional wisdom that “sugar” is bad and should be avoided whenever possible, especially if you have diabetes.
I’m a physician, board certified in preventive medicine with a lifestyle medicine clinic at Morehouse Healthcare in Atlanta. This emerging medical specialty focuses on helping patients make healthy lifestyle behavior modifications. Patients who adopt whole-food plant-based diets increase carbohydrate intake and often see reversal of chronic diseases including diabetes and hypertension. In my clinical experience, myths about “sugar” and carbohydrates are common among patients and health professionals.
Fruit vs. sugar
Your body runs on glucose. It is the simple sugar that cells use for energy.
Glucose is a molecular building block of carbohydrates, one of the three essential macronutrients. The other two are fat and protein. Starches are long, branching chains of glucose.
Naturally occurring carbohydrates travel in nutrient-dense packages such as fruits, vegetables, whole grains, nuts and seeds.
Humans evolved to crave sweet tastes to get the nutrients needed to survive. A daily supply of vitamins, minerals and fiber is needed because our bodies cannot make them. The best source of these substances for our ancient ancestors was sweet, ripe, delicious fruit. In addition, fruits contain phytonutrients and antioxidants, chemicals produced only by plants. Phytonutrients such as ellagic acid in strawberries have cancer-fighting properties and promote heart health.
Refined sugars, on the other hand, are highly processed and stripped of all nutrients except calories. They’re a concentrated form of carbohydrates. The food industry produces refined sugars in many forms. The most common are sucrose crystals, which you’d recognize as table sugar, and high-fructose corn syrup, which is found in many processed foods and sweetened beverages.
If you continually satisfy your taste for sweet with foods that contain refined sugar – rather than the nutrient-rich fruits at the core of this craving passed on by evolution – you may not get all the nutrients you need. Over time, this deficit may create a vicious cycle of overeating that leads to obesity and obesity-related health problems. Women who eat the most fruit tend to have lower rates of obesity.
Sugar toxicity
Refined sugars are not directly toxic to cells, but they can combine with proteins and fats in food and in the bloodstream to produce toxic substances such as advanced glycation end products (AGEs). High blood glucose levels may produce glycated low-density lipoproteins. High levels of these and other glucose-related toxic substances are associated with an increased risk of a wide range of chronic health problems, including cardiovascular disease and diabetes.
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The disease most commonly associated with sugar is Type 2 diabetes. A surprising number of people, including health professionals, incorrectly believe that eating sugar causes Type 2 diabetes. This myth leads to a focus on lowering blood sugar and “counting carbs” while ignoring the real cause: progressive loss of pancreatic beta cell function. At diagnosis, a patient may have lost between 40% and 60% of their beta cells, which are responsible for producing insulin.
Insulin is a hormone that controls how much glucose is in the bloodstream by blocking glucose production in the liver and driving it into fat and muscle cells. Loss of beta cell function means not enough insulin gets produced, resulting in the high blood glucose levels characteristic of Type 2 diabetes.
Beta cells have low levels of antioxidants and are susceptible to attack by metabolic and dietary oxidized free radicals and AGEs. Antioxidants in fruit can protect beta cells. Researchers have found that eating whole fruit decreases the risk of Type 2 diabetes, with those who eat the most fruit having the lowest risk.
Detoxing from sugar
People interested in losing weight and improving health often ask if they should do a “sugar detox.” In my opinion this is a waste of time, because it is not possible to eliminate sugar from the body. For instance, if you ate only baked chicken breasts, your liver would convert protein to glucose in a process called gluconeogenesis.
Low-carb diets may lead to weight loss, but at the expense of health. Diets that significantly reduce carbohydrates are associated with nutrient deficiencies and higher risk of death from any cause. On low-carbohydrate ketogenic diets the body will break down muscles and turn their protein into glucose. The lack of fiber causes constipation.
Eliminating foods sweetened with refined sugar is a worthy goal. But don’t think of it as a “detox” – it should be a permanent lifestyle change. The safest way to go on a refined sugar “detox” is to increase your intake of nutrient-dense fruits and vegetables. Once you eliminate refined sugar, you’ll likely find that your taste buds become more sensitive to – and appreciative of – the natural sweetness of fruits.
This article is part of a series examining sugar’s effects on human health and culture. You can read the articles on theconversation.com.
Jennifer Rooke, Assistant Professor of Community Health & Preventive Medicine, Morehouse School of Medicine
This article is republished from The Conversation under a Creative Commons license. Read the original article.
https://stmdailynews.com/the-fate-of-lucky-supermarkets-in-socal/
(Feature Impact) Dry eye is one of the most overlooked symptoms of perimenopause, the phase of fluctuating hormones leading up to a woman’s final period, and menopause, the point in a woman’s life when she’s gone a year without a period.
In fact, 79% of women1 recognize hot flashes as a symptom of menopause, but only 14% recognize dry eye as a menopause-related symptom, according to the 2026 Bausch + Lomb (Peri)Menopausal Survey. What’s more, 78% of women1 were surprised to learn that dry eye is a symptom of perimenopause or menopause.
“Dry eye is still widely overlooked as a symptom of menopause, and many women think it’s just a minor nuisance, but the truth is it can significantly affect your daily life,” said Neda Gioia, OD, CNS, IFMCP, FOWNS, founder, Integrative Vision. “Early symptoms are often misunderstood or self-treated but it’s very important for women who experience symptoms to see an eye doctor and get an accurate diagnosis and treatment.”
During perimenopause and menopause, declining hormone levels can impact tear production, tear quality and tear evaporation, contributing to dry eye symptoms including redness, fluctuating vision and a gritty or tired feeling in the eyes, all of which can impact day-to-day comfort and quality of life. If left untreated, dry eyes may worsen over time, potentially impacting eye health and vision. Among peri-, menopausal and post-menopausal women who experienced dry eye, 80% said the symptom came as a surprise.
Respondents reported their dry eye symptoms caused difficulty reading (58%), difficulty using screens (53%), difficulty driving (26%) and reduced productivity (17%), underscoring the often-overlooked impact dry eyes can have on everyday life.1
However, there are a variety of products and treatment approaches available to help manage dry eye symptoms. For example, Bausch + Lomb offers a range of options designed to address the main causes of dry eye.
A doctor-recommended, clinically proven once-daily soft gel supplement that targets the key root causes of dry eyes, Blink NutriTears supports healthy tear production and provides lasting, continuous relief.* § As part of a comprehensive approach to dry eye management, the supplement can be used with Blink Triple Care Preservative Free Lubricant Eye Drops, which are designed to directly address tear evaporation, one of the leading causes of dry eye, and provide instant and long-lasting symptom relief.
An eye care professional can help determine the approach that’s right for each individual. To learn more about dry eye and products to help combat it, visit JustBlink.com.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
12026 Bausch & Lomb (Peri)Menopause Survey via Suzy, n=402; Women ages 30–80+ who are perimenopausal, menopausal, or post-menopausal
§Based on a clinical study
SOURCE:
Bausch + Lomn
health and wellness
The Oral and Cardiovascular Health Connection: 4 Tips to Protect Your Teeth, Gums and Heart
People often think of dentists and doctors as totally separate healthcare professionals: one cares for your teeth and mouth while the other handles the rest of the body. In reality, the different systems in the human body are closely interconnected and oral health is no exception, making dentists a vital part of your healthcare team. Care for your teeth, gums and heart all at once using these tips.
(Feature Impact) People often think of dentists and doctors as totally separate healthcare professionals: one cares for your teeth and mouth while the other handles the rest of the body. In reality, the different systems in the human body are closely interconnected and oral health is no exception, making dentists a vital part of your healthcare team.
Oral health and heart health have a particularly close connection, with inflammation at the core of it. When your gums are inflamed, the resulting bacteria can make their way from your mouth through your bloodstream, potentially contributing to your blood vessels constricting or becoming blocked. This, in turn, may force your heart to work harder and raise your blood pressure, putting you at risk of heart disease and stroke. More than 46% of adults in the U.S. have high blood pressure, and more than 40% of adults age 30 and older are affected by periodontal (gum) disease.
To help address these issues, the American Heart Association’s Healthy Smiles, Healthy Hearts initiative, in collaboration with Delta Dental of California, is encouraging dental teams to take a total-body perspective with their patients. Simple steps like blood pressure screenings during checkups can give a more complete picture of a person’s overall health. If a member of your dental care team pulls out a blood pressure cuff at your next appointment, it’s a good sign.
“The mouth is a gateway to the body and can often reveal more about your total body health than you may think,” said Daniel Croley, D.M.D., chief dental officer at Delta Dental of California and Affiliates. “Oral health professionals have a powerful opportunity to integrate more into their patients’ collective health care team beyond protecting their patients’ teeth By connecting oral health and heart health, this initiative helps dentists identify risks early and guide patients toward care that can improve and even save lives.”
Care for your teeth, gums and heart all at once using these tips from experts at the American Heart Association.
Follow a Brushing and Flossing Schedule
Good dental health starts with a daily routine. If you don’t want to sheepishly cringe next time the dentist inquires about yours, brush at least twice a day and floss at least once a day to disrupt plaque-forming bacteria. Dentists recommend using toothpaste with fluoride and brushing your teeth and gums thoroughly yet gently, as applying too much pressure can wear away enamel and cause gum recession.
Eat a Healthy Diet and Limit Sugar
Most kids are used to hearing sugar will rot their teeth – and that’s not just a parental scare tactic to get their little hands out of the candy jar. Sugar feeds harmful bacteria in your mouth, producing acid that can cause cavities and gum disease. For a diet your heart and teeth will both appreciate, prioritize vegetables, lean proteins, complex carbohydrates and healthy fats, while limiting added sugars and refined carbohydrates.
Avoid Smoking and Tobacco Products
The connection between smoking and oral disease is well established: smokers face significantly higher risks of developing periodontal disease, losing teeth or being diagnosed with oral cancer. Cigarettes aren’t the only form of tobacco to worry about, either. Vaping, dipping and chewing tobacco can also harm your dental health by drying out your mouth and restricting blood flow to the gums. Since these products are also harmful to heart health, quitting or avoiding them offers plenty of worthwhile benefits. Seek support if you need help to kick the habit.
Communicate with Your Healthcare Team
Since your body’s systems are connected to each other, it’s helpful to talk to your dentist about your blood pressure and to your doctor about your oral health. Start thinking of your dentist as a key member of your integrated healthcare team. Don’t be afraid to share your medical history, discuss the side effects of any medications you’re taking and ask for personalized recommendations on caring for your teeth, gums and overall health.
To learn more about how to improve your oral and cardiovascular health, visit Heart.org/OralHealth.
Photos courtesy of Shutterstock
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5 Habits to Boost Immunity During Cold and Flu Season
(Feature Impact) Your immune system is your strongest ally during cold and flu season, working hard to keep you healthy as you start hearing those telltale coughs and sneezes all around. Help your body do its job well by adopting a few simple habits that naturally support its ability to fight off germs or recover faster.
Talk to your healthcare provider for personalized advice then work on making these habits normal in your household.
Get Regular Exercise
Exercise is like a wonder drug that can improve nearly every aspect of health and wellness. Physical activity increases blood flow, reduces long-term inflammation, helps immune cells circulate through the body to guard against invaders and may even flush bacteria out of your lungs and airways. Plan to fit at least 150 minutes of moderate exercise into each week, like a bike ride, brisk walk, yoga class or on-demand video workout.
Eat Foods That Support Immune Health
To keep your immune system fueled, experts recommend eating a varied diet featuring plenty of fruits, vegetables, nuts, seeds, whole grains and healthy fats like olive oil. Consider adding fresh grapes to your diet to enjoy benefits from their naturally occurring plant compounds.
Protecting the body starts all the way down at the cellular level, and grapes contain powerful polyphenols that support the health and function of cells. Studies indicate certain compounds in grapes, like resveratrol and flavonoids, support immune system function as well as brain, skin, GI and heart health.
These little fruits are easy to add to your diet, whether you enjoy sweet, juicy Grapes from California by the handful or toss them in a blender to make this California Grape Wellness Juice recipe. Support multiple aspects of wellness with the drink’s powerful combination of fruits and vegetables, delivering a variety of immune-boosting vitamins, minerals and antioxidants.
Stay Hydrated
Drinking enough water helps clean your lymphatic system, which is responsible for producing special white blood cells that fight germs. It also keeps membranes in your nose and mouth moist, decreasing infection risk. If you struggle to drink enough, eating water-rich foods like grapes also helps you improve hydration.
Practice Good Germ Hygiene
To increase your odds of staying healthy during peak illness season, hearken back to the tried-and-true hygiene advice your parents might have tried to drill into your head as a kid. Regularly wash your hands with warm water and soap, avoid touching your face while out and about, keep your distance from symptomatic people and disinfect commonly used surfaces like doorknobs when someone in the house or office is sick.
Sleep More, Stress Less
Before you start feeling stressed that you aren’t getting enough sleep, rest assured there are easy changes you can make to support your well-being in both areas. Try switching up your nightly routine to be oriented less around screens and more around calming activities that actually help you wind down, like yoga, meditation or reading.
Discover more health information and recipes at GrapesFromCalifornia.com.
California Grape Wellness Juice
Servings: 3 (1 cup each)
- 5 cups black or red Grapes from California
- 1/2 cup peeled raw beet slices
- 3/4 cup orange juice
- 1/4 cup lemon juice
- 1 small carrot, peeled and sliced
- 1 piece fresh turmeric (1-inch), peeled and sliced or1 teaspoon ground turmeric
- In high-speed blender, puree grapes, beet slices, orange juice, lemon juice, carrot and turmeric until smooth.
- Pour through fine mesh sieve, stirring to extract as much juice as possible, about 3 cups. Stop when mixture starts to get thick. Enjoy immediately or cover and refrigerate until ready to serve.
Notes: This juice can also be added to iced tea or fizzy water.
Nutritional information per serving: 230 calories; 3 g protein; 58 g carbohydrates; 0.5 g fat (2% calories from fat); 0 g saturated fat (0% calories from saturated fat); 0 mg cholesterol; 35 mg sodium; 0 g fiber.
SOURCE:
California Table Grape Commission
