Sugar addiction is a buildup imbalance of blood sugar. When a person eats excess carbs over a long period of time, their body has difficulty balancing blood sugar levels. Many different cells stop being responsive to insulin. This condition is called insulin resistance. As a direct result of this the body produces more insulin to try to balance the blood sugar levels which in turn fuels the vicious cycle of frequent hunger and intense cravings for more carbs to ‘feed’ the excess insulin. It is possible that hypoglycemia turns into diabetes when more favorable conditions are met (such as genetic or diseases). The essence of this problem is the slow but steady dependence training (road to addiction) and craving development.
Adrenals and Thyroid
Underactive thyroid which causes extreme fatigue can lead a person to reach for a quick energy source like carbs or sugar. Similarly, stressed, and overworked adrenals (due to chronic stress or disease) can lead to carb cravings. When the body is in a constant fight or flight mode (high-stress level) carbohydrates are used for fast energy. Cortisol, the stress hormone that is released, tries to rebalance the body by demanding more fast energy resources (craving for carbohydrates)
Low serotonin and melatonin levels
Lack of sleep surges the cravings for carbs tremendously, research has proven this. A study at the University of Chicago discovered that leptin levels decreased, and ghrelin levels increased among sleep-deprived men. The hormone ghrelin tells the brain that the body needs food and seems not to have many limitations. The hormone leptin, which is decreased by inadequate sleep, tells the brain that there is no need for food (not hungry). Similar studies found that people who slept for less than 6 hours tended to eat more food and preferred calorie-dense food. People who slept 8 hours a night did eat less food in general.
PMS/Menopause and Hormone Imbalance
Insulin resistance can occur in women during certain times in their cycle or at certain points in their life as their progesterone and estrogen drop. As insulin production increases, they might suddenly find themselves experiencing intense cravings for sweets and carbs. Addressing hormone imbalances is key.
About carbohydrates, there are many stories. One of them is Calorie restriction as an important factor in prologue life. Calorie restriction prolongs lifespan in numerous mammalian species and delays the development of aging-associated diseases such as diabetes and atherosclerosis. The mechanism is unknown. From an efficiency perspective, one might expect calorie restriction to reduce DNL (known as de novo lipogenesis = DNL), which is a wasteful energetic process. However, the opposite is observed. Calorie-restricted mice demonstrate a four-fold increase in adipose tissue DNL. It is not known whether this mediates the therapeutic effects of calorie restriction. But it is highly plausible that it mediates favorable metabolic effects because enhanced DNL in adipose tissue confers improved glucose homeostasis.
Calorie restriction is a process that should be applied for a prologued period in life. Restriction sounds harsh but one should take the following into consideration as the best way of restriction.
Eat when needed and never eat to full. Keep to the 80% rule. Meaning eats 80% of what that actually want because it is only 80% of that what is needed.
If possible, divide meals in 6 x small per day
Use high calorie with high activity and low calorie at low activity
Combine foods and use as much as possible the 30/30/40 rule (P/F/C)
When hungry eat fats not sweets
Eat what the season offers (in summertime food is lower in calorie than in winter)
Calorie efficiency would be a better way to improve life and prologue lifespan. What is calorie efficiency?
If you like to calculate your BMR https://www.calculator.net/bmr-calculator.html Always keep in mind that these calculations are also generalizations and not exact numbers. Your body may function and also is shaping in a completely different way than the calculation shows.
During the lifespan, there are different energetic periods. At some periods there is a need for more carbohydrates than others.
It is important to keep the use of carbohydrates within calculated borders which are related to age, occupation, and rate of activity. There are some good results of carbohydrate limitation and the specific choice of the kind of carbohydrates in ADHD patients such as high and low on the glycemic table.
Periodical change of low and high glycemic index level foods. Referring to the energy needs of specific periods in life it is important to consider which foods are useful for each period in life. Sample: pasta can be until age 30/35 but after that must be limited.
Gradually decrease the use of simple carbohydrates in exchange for more complex with the low glycemic index.
Fasting, does its “work”? The most interesting and always returning phenomena is Fasting. Periods of not or little eating and drinking. People use this method for different reasons. Most of them are religious in nature. But after mentioning the terms calorie restriction and limitation it should be clear that all are related. Consider fasting as one of the more extreme forms of restriction. It is important to know what is happening in the body. Fasting is always set for a specific period (days/weeks/months)It is only allowed for people with a healthy body and mind. People with a disease or some more or less chronic problems are not advised to take part. The first goal is the detoxification of the body by a mild form of starvation. When the body is deprived of food it starts using its storage. By using stored products, it releases toxic rest materials from these storages. By doing so it enables the body to clean itself. Fasting improves mental resistance to addiction. Carbohydrate cravings must be controlled. By the right application of fasting it is possible to control food addictions. The major problem of fasting actions that they are not applied in the right way. Some examples: Most fasting actions have got a religious background and a duty-related function. People follow the rules but take sharp corners to relieve the burden. Religious fasting start and end with a party where the use of alcohol or excess food is common. During these “fasting periods” there is a timeframe of not eating and drinking but when this is finished people eat and drink too much at the wrong time. The body gets shocked by the disturbance of the biological food pattern. The result is counterproductive. Fasting has time to prepare and a time to cure/stop. It is unhealthy to start and stop suddenly. Is fasting positive for the health and does it have a life-prolonging effect? If fasting is applied the right way and right time it has some strong effects1 / detoxification2 / calorie-restrictive periods3 / addiction decreasing4 / mentally improvement Fasting should become a part of regular society as a common preparation for healthy aging as it undoubtedly improves the physical and mental state of every healthy person. Good fasting has a scientific background and is not religious bounded it is important to disconnect these two in the studies.
This is the time of diabetes. To understand the importance of the disease and the impact of it to state some facts.
The number of people with diabetes has risen from 108 million in 1980 to 422 million in 2014 (1 in 11 adults).
The global prevalence of diabetes* among adults over 18 years of age has risen from 4.7% in 1980 to 8.5% in 2014.
Diabetes prevalence has been rising more rapidly in middle- and low-income countries.
Diabetes is a major cause of blindness, kidney failure, heart attacks, stroke, and lower limb amputation.
In 2015, an estimated 1.6 million deaths were directly caused by diabetes. Another 2.2 million deaths were attributable to high blood glucose in 2012.
Almost half of all deaths attributable to high blood glucose occur before the age of 70 years. WHO projects that diabetes will be the seventh leading cause of death in 2030.
A healthy diet, regular physical activity, maintaining normal body weight, and avoiding tobacco use are ways to prevent or delay the onset of type 2 diabetes. Professional guidance is advised.
Diabetes can be treated, and its consequences avoided or delayed with diet, physical activity, medication, and regular screening and treatment for complications.
By 2040, 642 million adults (1 in 10 adults) are expected to have diabetes
1 in 7 births is affected by gestational diabetes
542,000 children have type 1 diabetes
12% of global health expenditure is spent on diabetes ($673 billion)
Approximately 11.6% of Chinese adults have diabetes, a total of 114 million people.
All over the world, people pay a lot of attention to cooking. If interested, it is easily possible to spend 24/7 on cooking programs on TV and the internet. The sheer endless possibilities of food combinations are a continuous source of interests and happiness. When studying the nearly endless stream of advice on how to eat with diabetes the advice having not been adjusted for the last few years. Still, most organizations mention the food dividing of
25 % Fats
50 % Carbohydrates
Based on the facts already mentioned, the advice should be changed into.
30 % Proteins
30 % Fats
40 % Carbohydrates
Most of the food recipes did undergo changes. All are rooted in the regular kitchen with minor carbohydrate corrections. This does not help. Only “food congruence” (ref. Arnaud van der Veere) offers the solution to the real problem.
Food congruence is the method of matching foods with specific interactive properties in a meal. Many good cooks do already apply the method but often are not aware of the facts/reasons why the combinations work.
There are carbohydrate food combinations at which one of the ingredients is a “binder” of the other. The “binder” protects the ingredient of fast reaction in the digestive system. It will slow down the digestion or even prevent it from doing so.
Fat binders. Some vegetables are cooked with fat products as to prevent the fat to change form or create a more complicated digestion. These products make the fats less “digestible”.
Digestive promotors. These elements are added to the food to make it easier to digest (herbs).
Taste improvers. Added herbs which improve the taste of a product to make consumption easier.
Easier passage. Some vegetables ease the transportation of food through the digestive system.
The use of specific herbs or other ingredients is important for the digestive system for different reasons:
Herbs improve the production of saliva (okra)
Start of digestive activities in the food (fermentation)
Complete change of chemical composition of ingredients by interaction with them (production of alcohol)
The application of food congruence science depends on different factors such as:
Basic food pattern (since birth)
Environmental food production (neighborhood growing)
Education on food (eat what is offered or produced)
Food tradition and culture
Carbohydrates play an important role in all these issues as they are the major contributor to energy and life.
Carbohydrate calculation suggestions
Most people wish to have a guideline to calculate the daily needs of carbohydrates. For those interested in self-help or advice it is recommended to use these formulae. The best way is to use the different methods together and choose the best option by experience. Most methods are based on American systems which are often not completely 100% suitable for other nationalities. In the most practical way, it should be possible to create a more sophisticated detailed calculation method that includes race and food pattern.
Mifflin St. Jeor Calculation https://www.leighpeele.com/mifflin-st-jeor-calculator
10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161.
MEN: BMR = 879 + 10.2 (weight in kg)
WOMEN: BMR = 795 + 7.2 (weight in kg)
BMR = 370 + (21.6 x LBM) *LBM = (total weight in kg) x (100 – bodyfat %) /100
Most Basic Formula Possible:
MEN: BMR = (Body Weight in lbs x 8-10)
WOMEN: BMR = (Body Weight in lbs x 7-9)
Activity Factor Multiplier
The activity factor takes into account everything done in a day and not just training. After the BMR is calculated to use one of these multipliers to find the number of calories needed to stay at the same weight (maintenance calories).
BMR x 1.2: Sedentary
BMR x 1.3-1.4: Lightly Active
BMR x 1.5-1.6: Moderately Active
BMR x 1.7-1.8: Very Active
BMR x 1.9-2.2: Extremely Active