Natural Ketosis Blog Archive

February' 2015

The Importance of Cutting Down Your Added Sugar Intake

This morning we woke up to the call for the need to ban energy drinks for children under 16. We here at Natural Ketosis completely agree with this ban, but why stop there? A ban on these drinks should be extended to the rest of the population. It is important to understand the harmful effects that excess sugar has on our body - not just from a calorie perspective but most importantly from a physiological perspective.

 

Why is Sugar Such a Popular Ingredient?


We live in a food environment that is geared at making us gain weight and be unhealthy. Sugar is a popular ingredient in many products on our supermarket shelves. In fact, a closer look at the ingredients of the products you purchase on a regular basis, you’ll be surprised to see that sugar (or another form of it as it is found under a variety of different names) can be present in the most unlikely of products.


Sugar is a popular ingredient as is it an excellent preservative. It also tastes really good and most importantly it is a cheap ingredient.


But wait, isn’t sugar natural?


Yes, sugar is found in many natural sources such as fruit, vegetables, seeds and nuts. Yet sugar is sugar, whether it comes from granulated white sugar or from other sources, it will be dealt with in the same manner by the human metabolism.


It is important to not only reduce the intake of added sugar in your diet, but also to reduce your natural sugar intake. For overall health, it is important to base your food choices on fruits and vegetables that contain a higher amount of dietary fibre instead.


How Does Sugar Contribute to Disease?


Studies continue to show the adverse health implications associated with consuming too much sugar - whether it be granulated or from other sources. Consuming too much sugar, in any shape or form, is toxic and this puts extra pressure on the liver to process it and minimise the damage it can cause.


Too much sugar in the blood stream will cause damage to organ tissues and effectively stop the liver’s ability to burn fat for energy. In turn, too much sugar in the diet will be stored as body fat which if a high sugar diet continues will cause this stored body fat never to be used. Our bodies have an unlimited storage capacity for body fat.


Hence, stored fat, which is brought about from consuming sugars will cause inflammation in the body. Inflammation is an unwanted state as studies continually show that inflammation is a factor contributing to a variety of conditions such as metabolic syndrome, heart disease,  type 2 diabetes as well as certain autoimmune conditions. Studies are also shedding light on the issue that certain neurological conditions such as Alzheimer’s Disease may be caused by excessive sugars in the diet.


Sugar - Kicking the Habit


So how are you expected to make an informed decision that is going to benefit your health?


The Natural Ketosis way of doing things is quite simple. We promote a low-carb, high-protein, moderate-fat diet. Although we are in the same school of thought as Atkins, our approach to diet and lifestyle is different.


On our program we embrace those carbohydrates that are based on dietary fibre rather than simple and/or complex sugars. The difference between these types of carbohydrates is the way they are digested within the body. By choosing these vegetables and fruits, the essential micronutrient requirements are met whilst ensuring no blood sugar spikes in the progress which will in turn help reduce cravings in between meals for sugary items.


The Natural Ketosis way is not only about being healthy and making the right choices. Feel free to get in touch with us if you have any further questions. We’ll answer any questions you have and help you make an informed decision.


Exercise, Diet & Diabetes

Not a day goes by without a news piece covering the diabetes epidemic within the UK population or news coverage regarding new and exciting research looking at new interventions to either prevent or manage diabetes. Yet what is diabetes, and can diet help prevent and manage the condition?

 

Diabetes is not a new medical phenomenon. The first reference to this condition can be traced back to an Egyptian papyrus dating back to c1550BC. Yet, if this condition has been present since early human civilisations, what has changed over the past decade that has led to it becoming an epidemic? Statistics published in February 2014 by Diabetes UK reveal that the number of people diagnosed with diabetes in the UK totals 3.2 million (6% of the population).


Exercise


Participating in physical activities - whether its for a daily 30 minute walk or a training session at the gym - has been linked to better diabetes outcomes. A multi-component approach to help prevent and manage a condition such as diabetes is required. However whilst a regular amount of exercise is important, the importance of nutrition can sometime be overlooked.


Diet


Individuals suffering from diabetes (both type 1 and type 2) have elevated blood sugar levels due to metabolic insulin dysfunctions. Due to this, diabetic individuals struggle to manage their insulin secretion thereby requiring pharmaceutical interventions (either orally or intravenously) to help manage their condition.


By consuming a lower amount of sugar and starch in the diet, this will help to manage blood sugar levels better and in turn reduce blood insulin spikes.


What does the Science say?


A number of dietary intervention studies have compared the effect of minimising the amount of sugars and starches in one's diet and its effect on blood sugar levels when compared to a low fat lifestyle - the current national dietary guidelines. In all these studies, the low sugar, low starch diet regimen came out as the clear winner showing it to be the more effective dietary treatment for the management of diabetes but also for optimal overall health.


Natural Ketosis


We here at Natural Ketosis embrace those carbohydrates that are based on dietary fibre rather than simple and/or complex carbohydrates. The difference between these carbohydrates is the way they are digested within the body. By choosing these vegetables and fruits, the essential micronutrient requirements are met whilst ensuring no blood sugar spikes in the progress.


The team here at Natural Ketosis have worked hard in our test kitchen to come up with meal ideas that not only offer a wholesome nutritious meal but also ensure that it is low in sugar and starches and high in protein - not to mention tasty and delicious!


The Natural Ketosis way is not only about being healthy but also about making the right choices. So what are you waiting for? Fuel your body correctly and start enjoying food again. We done all the hard work so that you can start reaping the benefits!

 


References:


1. Diabetes UK. 2014. Diabetes Prevalence 2013. [online] http://ow.ly/wPqUR


2. SIGN, 2010. Management of Diabetes: A National Clinical Guideline. [online] http://ow.ly/wPrfQ


3. Evert, A.B. et al., 2013. Nutrition therapy recommendations for the management of adults with diabetes. Diabetes care, 36(11), pp.3821–3842.


4. Rossi M, Turati F, Lagiou P, Trichopoulos D, Augustin LS, La Vecchia C, Trichopoulou A .2013. Mediterranean diet and glycaemic load in relation to incidence of type 2 diabetes: results from the Greek cohort of the population-based European Prospective Investigation into Cancer and Nutrition (EPIC). Diabetologia.56(11):2405-13


5. Gardner CD, Kiazand A, Alhassan S, Kim S, Stafford RS, Balise RR, Kraemer HC, King AC: Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA 2007, 297(9):969-977.


6. Jenkins, D.J.A. et al., 2008. Effect of a low-glycemic index or a high-cereal fiber diet on type 2 diabetes: a randomized trial. JAMA: the journal of the American Medical Association, 300(23), pp.2742–2753.


7. Guldbrand, H. et al., 2012. In type 2 diabetes, randomisation to advice to follow a low-carbohydrate diet transiently improves glycaemic control compared with advice to follow a low-fat diet producing a similar weight loss. Diabetologia, 55(8), pp.2118–2127.


8. Yamada, Y. et al., 2014. A non-calorie-restricted low-carbohydrate diet is effective as an alternative therapy for patients with type 2 diabetes. Internal medicine , 53(1), pp.13–19.


9. Saslow, L.R. et al., 2014. A randomized pilot trial of a moderate carbohydrate diet compared to a very low carbohydrate diet in overweight or obese individuals with type 2 diabetes mellitus or prediabetes. PloS one, 9(4), p.e91027.


10. Daly M.E, Paisey R, Millward B.A et al. Short-term effects of severe dietary carbohydrate-restriction advice in type 2 diabetes-a randomized controlled trial. Diabetic Medicine, 2006, 23: 15-20.


11. Dyson P.A., Beatty S., & Matthews D.R. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabetic Medicine, 2007, 24: 1430-1435.


12. Boden G, Sargrad K, Homko C, Mozzoli M, Stein TP. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Annals of Internal Medicine, 2005, 142: 403–411


13. Jonasson, L. et al., 2014. Advice to follow a low-carbohydrate diet has a favourable impact on low-grade inflammation in type 2 diabetes compared with advice to follow a low-fat diet. Annals of medicine, 46(3), pp.182–187.


14. Jessen, N. & Goodyear, L.J., 2010. Diabetes: Exercise and type 2 diabetes mellitus—good for body and mind? Nature reviews. Endocrinology, 6(6), pp.303–304.


15. Nicolucci, A. et al., 2011. Improvement of quality of life with supervised exercise training in subjects with type 2 diabetes mellitus. Archives of internal medicine, 171(21), pp.1951–1953.


16. Boulé, N.G. et al., 2001. Effects of exercise on glycemic control and body mass in type 2 diabetes mellitus: a meta-analysis of controlled clinical trials. JAMA: the journal of the American Medical Association, 286(10), pp.1218–1227.