Cereals and Grains

An E-mai query :  Cereals and grains why should we avoid ? Just because of Carb’s ? If yes, these are not simple carbs to spike the blood sugar, they are complex carb group which doesn’t spike the blood sugar.

In general HFLC diet (life style) the cereals and grains were not allowed. (if you know to calculate precisely the carbs consumption then you may consume without violating the limits. Don’t worry will write a separate post on carb calculation)   because, of three reasons. Carbs, Phytic acid and Gluten.

Phytic acid:  Phytic acid (phytate) found in Cereals, grains, nuts, edible seeds and legumes (beans). Roots, tubers, and other vegetables may also contain phytic acid, but much lower amount compared to cereals, grains, seeds and legumes. Plants stores phytic acid in the form of phosphorus in the seeds because as they are an energy source for the sprouting seed.

The problem with phytic acid is, it impairs the absorption of iron, zinc and calcium, which causes mineral deficiencies. High phytic acid food is the one of the most common cause of Iron deficiency.  Also, phytic acid, reduces the production of digestive enzymes and the digestibility of starches, proteins, and fats.

Phytic acid content can be dramatically reduced, by soaking, sprouting, fermenting, boiling, heating processes. However, it’s better to avoid high phytic acid content food like cereals, grains, nuts, edible seeds and legumes.

Gluten:  gluten is the proteins (glutenin and gliadin) found in cereal grains, especially in wheat, Barley, spelt and Rye. When gluten is mixed with water, it acts as a glue (elastic texture of dough) that holds food together and helps to maintain the shape. Consuming gluten may lead to gluten allergy, gluten intolerance and gluten sensitivity.

Click on the image to enlarge

Gluten is the cause of celiac disease. It’s an autoimmune disorder, meaning our body think gluten is a foreign invader and the immune system start to attack the gluten, as well as the lining of the gut. The common symptoms of celiac disease are digestive discomfort, Irritable Bowel Syndrome, tissue damage in the intestines, bloating, diarrhea, constipation, headache, and tiredness.

 

Damage in the lining of the gut prevents the absorption of nutrients from food.  Also, there is a strong link between gallbladder health and celiac disease.  Failing gallbladder may be the first symptom of celiac disease. Further, gluten also causes the inflammation.

 

The present wheat is totally different from the ancient wheats varieties like Emmer, Einkorn and Kamut. After the green revolution, the “modern wheat” or hybridized (GMO) version wheat developed to withstand against insects, draught resistant, cold, heat and to yield more gains, changed the nutrient and protein composition of the plant and causes immune reactions in the body.

 

 

These are the typical autoimmune diseases other than Celiac may cause by gluten : Diabetes type 1, Hashimoto's thyroiditis, Sjogrens Disease, Alopecia Areata, Liver disease-autoimmune, SLE, RA, Fibromyalgia, MS, Dental enamel defects and Raynaud's syndrome

The most common dietary sources of gluten are wheat, spelt, rye, barley, bread, pasta, cereals and baked goods.

Finally the Carbs :  The whole gain is a mix of simple and complex carbs with fibers and other nutrition’s, meaning grinding the grain as whole, using traditional stone grinders. This may not be true with the flour grained by modern machinery or refined flour. Where the outer of the wheat kernel called bran completely removed and the second layer and the germ of the kernel is processed.  Which contain more of carb’s, which includes simple, short-chain carbohydrates (FODMAP) and complex carb’s.

These combination of Carb’s makes the situation even worse. It may not spike the insulin as simple sugar. But, it maintain the blood sugar close to higher normal range for long period (due to slow release of blood sugar) and leads to continuous insulin secretion also for longer duration, Which prevent the fat burning (using fat as fuel) process and continue to store fat.

So the bottom line is that, Cereals, grains and legumes are rich in phytic acid which impairs the absorption of minerals. Gluten present in cereals and grains causes the auto immune diseases and Complex carb’s also raises the blood sugar and maintains at higher normal range for longer period which enables the fat storage and prevent the glucagon secretion.  Refer Diabetes Mellitus post graph Image for Insulin-glucagon balance.

Normal vs Abnormal

From: Ravi_P******@yahoo.com
Sent: Friday, December 01, 2016 12:16 PM
To: fatproteincarb@gmail.com
Subject: “not physiological”

Dear Mr Madhan G Swamy,

Your blog is quite interesting and switched to HFLC and lost about 6 kg in 25 days. Feeling awesome. In your Diabetes Mellitus  posts, you are mentioning that High Carb food are not physiological. What do you mean by that? I don’t understand. Can you please let me know.

Thanks & Regards………Ravi.P

---

From: fatproteincarb@gmail.com
Sent: Saturday, December 02, 2016 11:08 AM
To: Ravi_P******@yahoo.com
Subject: RE: “not physiological”

Dear Prasad,

Thanks for writing me and I am glad you could shed your excess weight. Apart from shedding weight, there are many other benefits with HFLC. More than the weight loss, reduction of waist size is more important.  Refer BMI post.  

Now, to your query…… Instead of writing as an E-mail, I thought of writing a detailed post how carb rich food is not physiological. So that, others who have similar query in their mind also will benefit.

Is that okay with you, for putting your E-mail on the blog (of course, with your mail id hidden)

Regards

fatproteincarb

---

From: Ravi_P******@yahoo.com
Sent: Saturday, December 02, 2016 04:08 PM
To: fatproteincarb@gmail.com
Subject: RE: RE: “not physiological”

Dear Mr Madhan G Swamy,

Thanks for your swift reply. I look forward your post. No problem using my E-mail content in your blog even with my mail ID.

Thanks & Regards………Ravi.P

---

The above E-mail communication is self-explanatory and let’s directly hit the title.

In Physiology, any abrupt or irregular changes in the values of biochemical parameters and vital sings, above or lower than the normal range is known as abnormal.  Our body has in-build control system to maintain the above values in a particular range.

For example,

 

Normal body temperature ranges between 36.1°C (97°F) to 37.2°C (99°F)

Less than 36.1°C is hypothermia, more than 37.2°C is Hyperthermia. Both cases are considered as abnormal.

Control system:  thermoregulatory Centre in the hypothalamus

Normal pH range (of the blood) between 7.35 to 7.45 

Less than 7.35 is known as Acidosis, more than 7.45 is known as Alkalosis. Both cases are considered as abnormal.

Control system:  fat buffer system, Carbonic Acid-Bicarbonate Buffer System,   Protein Buffer System, Phosphate Buffer System, Exhalation of Carbon Dioxide, Elimination of Hydrogen Ions via Kidneys

Normal heart rate range between 60 to 100 BPM (at resting) 

Less than 60 BPM is known as Bradycardia, More than 100 BPM is known as Tachycardia. Both cases are considered as abnormal. (arrhythmia)

Control system:  The sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The sympathetic nervous system (SNS)

Normal Blood Pressure range between 120 over 80 to 140 over 90 (at resting) 

Less than 120/80 mmHg is known as Hypotension, More than 140/90 mmHg is known as hypertension. Both cases are considered as abnormal. 

Control system:  The sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The sympathetic nervous system (SNS)

Normal Blood Sugar range between 70 mg/dl to 115 mg/dl (after 2hrs of food) Note: 110 - 115 mg/dl is possible only in HFLC diet. 

Less than 70 mg/dl is known as Hypoglycemia, More than 120 mg/dl is known as Hyperglycemia. these abnormal condition caused by high carb food. which, spike the blood sugar around or more than 140 mg/dl after 2 hrs of food and crashes less than 70mg/dl after 4 hrs. of the food. That’s why eating high carb is not physiological in nature. 

Control system:  The primary control is from pancreas.  Insulin to bring down the high blood glucose level to normal. Glucagon is to raise the low blood glucose level to normal.  The secondary control from glands like Adrenal, Anterior Pituitary and Thyroid also play an important to regulate the blood sugar. (we will discuss this is an separate post)

 

It is quite unfortunate that the blood sugar, abnormal (the roller-coaster) conditions are considered as NORMAL by the nutrition and dietetics associations and other medical associations and continue to advising to take (high carb food) around 350 grams of carb’s which pushes the blood sugar spike above the normal and crashes below the normal.  (refer : Diabetes Mellitus) That’s why eating high carb is not physiological in nature.  

 

Though we have a control or safety system to keep the blood sugar in normal, abusing or over using may result in control system failure. (Having the airbag in the car doesn’t meant that one can drive over speed or violate the traffic rule)

 

Eat the food(s) that keeps you the blood sugar in normal range as well to meet your energy needs and fulfill the nutrition requirements. 

 

Diabetes Mellitus

Diabetes (type 2) is a second largest epidemic disease affecting the human population after obesity.  In terms of business prospective, diabetics is a highly profitable industry!!!  Yes, 40+ billion dollar (drugs) industry and expected to reach $55.3bn in 2017. (In India it’s about Rs 100+ crore per annum and growing at the rate of 11% per annum)

There are three main types of diabetes: type 1, type 2, and gestational diabetes. Type 1 diabetes is usually diagnosed in children, where body does not produce insulin at all. Gestational diabetes is a condition pregnant women who have high blood sugar levels during pregnancy. 

Here, let’s focus only on the Diabetes (type 2) which can be prevented and reversed thru food, without any medication.

Click on the Image to Enlarge

abetes is often referred by physicians as diabetes mellitus. Described as disorder of metabolism or metabolic diseases in which the person has high blood sugar, (hyperglycemia) either because of inadequate production of insulin, or because the body's cells do not respond properly to insulin, or both. In simple words, Diabetes is a condition where the amount of glucose in your blood is too high because the body cannot use it properly.

Before analyzing the causes of the diabetes, let’s see what the reputed medical organizations and associations say about Diabetes.  NHS (The National Health Service), WebMD, ADA (American Diabetic Association) were saying that “Diabetes is a lifelong condition that causes a person's blood sugar level to become too high”. In other words, there is no permanent cure only management thru medication. The same management can be done thru diet also, without any harmful and expensive medications!!   

Let’s begin with the first condition, “inadequate production of insulin” As I mentioned in the earlier post(s) when we eat high carb food, the carb’s are further broken down into sugar by carbohydrate metabolism and absorbed in the blood stream causes blood sugar raise. (hyperglycemia) Since, high blood sugar is toxic to the body a hormone called insulin produced by the β cells of the pancreas that allows glucose to enter the body’s cells, where it is used as fuel for energy (cell metabolism)

Click on the Image to Enlarge

If there is inadequate production of insulin from the pancreas, the excess sugar (above normal level) can’t be sent or pushed inside to the cell. Which leads to the high blood sugar condition, called Diabetes.

The second condition is that, “body's cells don’t respond to insulin” meaning your pancreas produces enough insulin but, your cells aren’t responding or “deaf” to the insulin (known as Insulin Resistance) Hence, glucose can’t enter into the cell and blood sugar remains high and you become diabetic.

Why pancreas not producing enough Insulin? The nutrition and dietetics associations and other medical associations like diabetic and cardiac of different nations are advising to consume between 300g – 350g carbohydrates per day or around 50% – 60% of calories should come carb’s, this magnanimous amount of carb’s beyond human limits. I mean, pancreas is not meant or designed to produce so much of insulin to handle 300g of carb’s. It can handle only about 100g of carb per day. However, 50g is the ideal. (Refer human vs food post)

Insulin is the safety mechanism to handle the high blood sugar condition (also, has many other important function will discuss in other post) and meant to store fuel inside the body to support starvation.  But, eating 3 times high carb's food keep spiking the blood sugar and insulin, which is not physiological in nature. In other words, we overuse insulin / overdrive pancreas.

Over a period of time, the β cells of the pancreas “fed up” and “give up” to produce insulin or became incompetent to produce enough insulin. Consuming High carb's food is the ONLY reason for inadequate insulin production. 

Click on the Image to Enlarge

Why do the cells become Insulin Resistance? Again, due to the high carb diet always spike / keep the insulin level above normal and the cells are overdosed or overexposed to the insulin. Over a period of time, the cells became “deaf” or non-responsive to insulin. Hence, glucose can’t enter in to the cell which leads to the high blood sugar condition (even the insulin available) and you become diabetic.

It’s clear that, diabetic is a man-made disease (disaster) by excess consumption of carb’s. Just by restricting the carb’s it can be prevented and cured or reversed.

Even after knowing the facts, it’s quite unfortunate that Diabetic associations around the world, recommends the high carb meal (whole wheat bread, rice, fruits, low glycemic foods) that’s why they say “Diabetes is a lifelong condition” in order to keep the business alive (40+ billion dollar business!!!)

So is low glycemic food (complex carbs) good for diabetic ? Up to some extent. Again it’s not a perpetual solution for diabetic. The low glycemic food (complex carbs) also raises the blood sugar above the optimal range. The only difference is, blood sugar rise is not rapid. It’s like a slow release. At the end, the net carb count exceeds the human limit. Hence, you still need medication.

Will exercise help for diabetic? Exercise will not help the inadequate insulin condition. However, it helps to increase the cell sensitivity to insulin. Cutting down the carb’s is the easy and practical way to come out of diabetic.

Is diabetic linked with family history ? This is what the Diabetic association’s claims. But, not true. This is because, the kids were habituated to eat the same food of the parents. Hence, they also started eating high carb's food and end up with diabetic. (there is no family link or genetic link)

Click on the Image to Enlarge

So, What should I eat? First let me start with what should I not eat. Quit all kinds of cereals, grains in any form (bread, pasta, rice), fruits, low glycemic food and all kind of processed food. Eat, the food that do not spike or raise the blood sugar above the normal range. i.e. saturated fats like whole eggs, Fish, Meat from animals and birds, Butter, Cheese, Avocado, seeds like Almonds, Flax, Walnuts. (Refer : High Fat Low Carb Diet for more detail)

Please note : Those who are taking diabetic medications, directly switching to HFLC diet along with diabetic medication may lead to Low blood sugar (hypoglycemia) condition. Hence, please make sure to monitor your blood sugar and maintain the blood sugar diary (after every HFLC meal, get the blood sugar measured and documented) and accordingly reduce the medication. On a weekly basis show the blood sugar diary to your physician and gradually wean-out the medication and live diabetic free life.

Remember, you are not only saying good-bye to diabetic you are also coming out of Obesity (if you are obese) and reducing the risk of Hypertension, Cardio vascular diseases, kidney failure, neuropathy, retinopathy, etc. (will see in detail in another post)

Live Happy & Diabetic free life with Fat !

Video courtesy :  Stuff Made Simple :  Diabetes - made simple