Here's 3 food groups causing havoc

30.01.20140 Comment

Of what i've read, these three food groups seem to be responsible for many of the health issues and diseases globally. I don't think we can totally avoid using these, but i'm certainly going to eradicate them out of my diet as much as i can.

Refined sugar

 

Problem: Stimulates inflammation and cell growth through insulin and I.G.F 1

Refined sugars are sugars that undergo a process known as sugar refining. During this process, the raw sugars are refined, or enhanced. Although refined sugars are believed by many to be the basic table sugar that we may add to coffee or tea, there are actually a number of different types:

Granulated sugar is the most common of the refined sugars. It is consumed by many on a regular basis and is found in most homes. Granulated sugar is often usedin drinks, such as coffee and tea. This type of refined sugar is also used in baking and cooking.
Sanding sugar is slightly more coarse than granulated sugar, making it ideal for cookie decoration.
Super-refined sugars are often used in commercial food products.
Powdered sugar, or confectioner's sugar, is commonly used in icings (icing sugar) and similar dessert toppings because it mixes easily and creates a smooth product.

Refined sugars are classified by some as poisons to the body. They provide only empty calories lacking in nutrients and minerals. In addition, they can drain the body of nutrients because of their demanding digestion requirements. That being said, refined sugars should be limited. Moderation is key.

Bleached flour

 

Problem: Causes inflammation the same as refined sugar

White bleached flour is highly refined and a very simple carbohydrate that will spike blood sugar and increase insulin production. It's basically the same as eating refined sugar.

The flour processors, in processing whole grain wheat into enriched flour, in effect grind off all of the good stuff leaving nothing but almost pure starch. When they finish milling the flour, there are no vitamins, minerals, or fiber left, they are all removed in the milling process.

In order to give it some nutritional value, they then add-back some vitamins and minerals, but the result is not nearly so healthy, but that's what gives it the colour.

Margarine, Vegetable oils (Trans- fats) and Animal fats (meats, dairy products, eggs)

Problem: These foods substantially unbalance the fatty acids in favour of omega-6 (as high as 1:10) which clogs arteries and causes inflammation and insulin fluctuations.

Massive over-consumption of Omega-6 fats which have left our bodies unbalanced. The body needs these fats as they are only minimally produced naturally, but a balanced ration of omega-3 and omega-6 of around 1:1 is ideal.

Its important to aim to buy organically fed animals, to reduce this risk, and seek the plant and seed oils, and olive oils, which although often more expensive they offer much better health benefits.

The egg box shown here has codes insides the lid, to see how the chickens were fed. 0=organic.

Further key information on these 3 groups

I just want to talk through these 3 hazardous groups in more detail. First, a bit about the good, bad, and very bad fats. Then a great article ive refered to about the combination of refined sugar and bleached flours used in so much of todays westernised diet.

The Good: Unsaturated Fats

These unsaturated fats help fight the very diseases that consuming excess fat was said to cause. Unsaturated fats are divided into monounsaturated fats and polyunsaturated fats, and both types are thought to have beneficial effects on cholesterol levels.

Monounsaturated fats help lower LDL (bad) cholesterol while also boosting HDL (good) cholesterol.

Polyunsaturated fats are often a good source of omega-3 fatty acids, found mostly in cold-water fish, nuts, oils and seeds, and also in dark leafy greens, flaxseed oils and some vegetable oils.

One kind of omega-3 fatty acid is an "essential fatty acid," which cannot be manufactured by our bodies, so eating these foods is the only way to get them. Omega-3 fatty acids are thought to lower blood pressure, combat LDL (bad) cholesterol, fight inflammation and protect the brain and nervous system.

Most cooking oils are made up primarily of unsaturated fats. Two oils stand out for their high levels of monounsaturated fats: canola oil and olive oil. Other than nonstick cooking spray, these two oils should be in your pantry.

Any labels on cooking oil that describe the oil as "light," are referring to the taste or colour, not the fat or calorie content.

The Bad: Saturated Fats

Then there are the so-called bad fats—those apparently artery-clogging saturated fats from meat and dairy products. These fats are solid at room temperature. Saturated fats have been shown to directly raise total and LDL (bad) cholesterol levels. Conventional advice has been to avoid them as much as possible.

The very bad: Trans Fats/hydrogenated fats

Finally, there are what are now described as the really bad fats: trans fats, also known as hydrogenated fats. Trans fats are created during a hydrogenation process, where liquid vegetable oils are converted into solid fats. Trans fats are thought to be worse for us than saturated fats because they not only raise total and LDL (bad) cholesterol, they also lower HDL (good) cholesterol.

Trans fats lurk in all kinds of processed foods, from French fries to cookies. Thanks to new food-label laws, which came into effect in January 2006, trans fats—once described as hidden fats—are now listed on all packaged foods.

Although most consumers were aware that french fries and other fried foods contained trans fats, they were less aware of the trans-fat content in other processed goods such as cakes, doughnuts, and snack foods. Despite consumers expressing a desire to avoid trans fats while eating out, sales of foods containing trans fats, such as fried chicken, are still increasing.

So what Kind of fats ‘should’ we Eat?

The bottom line is that the body needs dietary fat. Fat is a source of energy, it allows the proper function of cells and the nervous system, and fat is required for the proper absorption of certain vitamins. Fat also helps us maintain healthy hair and skin, and insulates us from the cold.

Nonetheless, we should probably limit our fat intake to no more than 30-35 percent of daily calories. Anything lower than 20 percent, however, is unhealthy. Most of that fat should be unsaturated. Use liquid oils over solid fats in cooking. In general, we should choose low-fat dairy products, and the leanest cuts of meat and poultry. We should eat fish (including fatty fish such as salmon) at least twice a week, and keep processed food and fast foods to an absolute minimum.

Here are some examples of refined sugar and bleached flours in our diets

Refined flours and sugars are the main ingredients of most breads and pastries. Avoid processed foods, which often contain white flour, refined sugars or both, to help yourself achieve a healthier weight and prevent diabetes and cardiovascular diseases.

Breads

Most breads are made, either entirely or at least partly, with white flour. As listed in the ingredients, white flour, wheat flour and enriched flour all are synonyms for refined flour.

Even breads that are labelled as being "whole wheat" or "whole grain" can contain a significant portion of white flour. Read the ingredient list and look for breads containing only "whole wheat" flour to decrease the amount of refined carbohydrates in your diet.

Breakfast Cereals

Breakfast cereals can be more like breakfast candies than anything else. Loaded with white flour, most often from wheat, corn or rice, and refined sugars, such as high-fructose corn syrup, most breakfast cereals are not a good way to start the day. If you have diabetes or blood sugar issues, your blood sugar levels may rise to dangerously high levels after your meal and then crash within a few hours.

Oat-based cereals are generally made from the whole grain, which makes them a better option unless they also contain refined sugars. Read the ingredient list carefully or opt for plain oatmeal or steel-cut oats for a healthier, low-glycemic breakfast option.

Baked Goods

The main ingredients found in baked goods are white flour and refined sugars. On top of being packed with refined carbohydrates, these processed treats often contain trans fat from shortening or hydrogenated oils, making them a very unhealthy combo that can increase your risk of developing type 2 diabetes and cardiovascular diseases.

Avoid donuts, cakes, commercial muffins, cookies, scones, pies and other pastries. To satisfy your sweet tooth, have a few pieces of dark chocolate or a fruit, or make your own healthier version of your favorite baked goods using less-refined sugars such as maple syrup or honey, and high-fiber, unrefined flours.

Pasta and Pizza

Whether you usually get Italian food when eating out or prepare it yourself at home, both pasta and pizza contain a significant amount of processed ingredients. The dough of the pizza and the pasta itself are almost always made of white wheat flour.

Even if you get a whole grain pizza or pasta, it won't be made from 100 percent whole grain flour, but rather from a mixture or white flour and whole grain flour. Pizza sauce and tomato-based pasta sauce also contain refined sugars, often in the form of high-fructose corn syrup, sucrose or glucose. Try to make your pizza and pasta from scratch to avoid these refined carbohydrates or get Italian antipastos instead.

 

Paul: I think this is a good blog. Ive spent quite some time trying to post things i think we should be eating, and i guess thats its as good a way to suggest 'what we shouldn't be eating'.

I think its tricky to scrutinise everything you buy, but i think once you get 'concepts' of the good and bad stuff out there, then you get to know what to go for.

I hope this blog helps anyone with their food and drink diet, its not cancer specific.

Cheers,

paul.

 

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