The sugar industry took another hit this past week. Another study provides evidence of sugar consumption to negatively impact our health. The study, in the Journal of the American Medical Association, shows that increasing sugar intake may lower HDL cholesterol levels and raise triglycerides, both important markers of heart disease risk.(1) In the study, the diets of over 6000 participants were reviewed. It showed that the average American gets 16% of their daily calories from sugar, or 359 calories. That’s about 90 grams of sugar, well above the 25 grams encouraged by the American Heart Association. Higher levels of sugar intake usually came from soda and other sweetened beverages for those in the study. The focus on high fructose corn syrup in recent years has allowed sugar to remain a little more under the radar, but this study did not show a difference between high fructose corn syrup and regular sugar (sucrose).

More Than Heart Disease Risk

This is not the first study to show the serious effects of eating too much sugar, but it seems to be one that has captured more media attention than studies in the past. Other studies have shown that unnecessary sugar consumption can be bad news for our health.

A 2009 showed that a diet of higher glycemic foods increased the risk of Parkinson’s disease.(2) High glycemic foods raise blood-sugar levels faster, which also causes a faster rise in insulin. Though sugar is high-glycemic, other processed foods in our diet are as well.

Excess sugar consumption is also associated with insulin resistance.(3) Insulin resistance is the reduced ability to handle glucose, or blood sugar, which is associated with increased risk of type 2 diabetes. Sugar consumption, combined with low magnesium levels is associated with increased inflammation and risk of metabolic syndrome.(4) Inflammation itself has been shown to increase the likelihood of developing insulin resistance. Chronic inflammation may also lead to increased risk of heart disease and other degenerative diseases.

See also: Fighting Inflammation

Of course, there’s also the fact that carbohydrate intake increases insulin, and insulin increases fat storage and decreases fat burning which may lead to weight gain, or at the very least, lack of ability to decrease fat stores. That’s a large part of the reason excess sugar consumption may lead to obesity.(5) To reinforce how much of an impact sugar has on the body, another study showed that people who drink two or more sweetened drinks a week have a higher risk of pancreatic cancer.(6) Though the cancer is not common, it makes sense that the pancreas would be put at risk since the pancreas is what has to secrete insulin whenever carbohydrates are consumed. The more carbohydrates one consumes, the harder the pancreas has to work.

There is even some evidence that shows over-consumption of sugar may lead to increased rate of aging. By-products of sugar consumption are the likely causes of this increased rate of aging, and the more sugar one consumes, the more by-products are produced.(7)

Summary

After years of hearing that sugar is “okay in moderation,” it may be time to rethink that idea. The health risks from consuming excess sugar are serious. Added sugars are prevalent throughout the Standard American Diet, especially in processed foods. Soda and candy are easy foods to eliminate from the diet to reduce sugar intake, but be sure to check labels and choose foods with lower sugar intake. The easiest way to get rid of extra sugar is to eat whole foods and reduce consumption of processed foods. Also, remember that all carbohydrate turns to sugar. Although the news today is more about actual sugar intake, as more research unfolds, don’t be surprised if similar results are found for other high-carbohydrate foods. Next time you’re considering a sugar-heavy snack or dessert, remember what the studies above are telling us. Grab some berries, make a protein shake or have some dark chocolate instead.

In health,

Tom Nikkola

References:

1. Welsh J, Sharma A, Abramson J, Vaccarino V, Gillespie C, Vos M. Caloric Sweetener Consumption and Dyslipidemia Among US Adults. JAMA. 2010;303(15):1490-1497

2. Murakami K, et al. Dietary glycemic index is inversely associated with the risk of Parkinson’s disease: A case-control study in Japan. Nutrition. 2010;25(5)515-521

3. Yoshida M, McKeown NM, Rogers G, Meigs JB, Saitzman E, D’Agostino R, Jacques PF. Surrogate markers of insulin resistance are associated with consumption of sugar-sweetened drinks and fruit juice in middle and older-aged adults. J Nutr. 2007;137(9):2121-7

4. Rayssiguier Y, Guex E, Nowacki W, Rock E, Mazur A. High fructose consumption combined with low dietary magnesium may increase the incidence of the metabolic syndrome by inducing inflammation. Magnes Res. 2006;19(4):237-43

5. Babey S, Jones M, Yu H, Goldstein H. Bubbling Over: Soda Consumption and Its Link to Obesity in California. UCLA. September 2009

6. Reuters. Study links sugar soda to pancreas cancer. msnbc online article. Feb 9, 2010 http://www.msnbc.msn.com/id/35294516/ns/health-cancer

7. University of Montreal. Not So Sweet: Over-Consumption of Sugar Linked To Aging. ScienceDaily 9 March 2009

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Once in a while, a movie or book comes along that creates such an  emotional charge, you're compelled to take some kind of action, to make  a  change. Food, Inc. is one of those types of movies. Since its release  in 2009, I've heard numerous stories about how one person after another  watched the film and immediately changed the way they buy their food. If you haven't yet seen the film, you're in luck. It will air as part of Point of View on PBS this week on Wednesday, April 21.

The film discusses how corn and soy have come to dominate the grocery store, though most of the foods made by modifying corn look nothing like the vegetable. Corn is also a foundation of the diets fed to animals we eat, though many of them are not genetically adapted to eating corn. For us, many of the modified forms of corn result in additional ways to increase our already excessive carbohydrate intake. Food, Inc shows why a serving of fresh vegetables costs more than a full meal from a fast food restaurant. You can see and experience the difference between commercial meat production and processing, and the raising of animals on traditional farms. The movie shows how genetically modified plants and cloned animals are quietly finding their way into our food supply. While each of these issues might be less interesting to read about in an article or a book, actually seeing it on film creates a powerful, emotional story. The story builds a compelling case for changing the way we shop for our foods and who we buy them from.

Corn Everywhere

As you walk through  the grocery store, especially on the inner aisles, the vast majority of  foods are a variety of different forms of  corn (and soy). According to  the film, about 90% of processed foods contain a corn or soybean  ingredient. The list of corn-based ingredients is staggering in our  foods. Corn is a staple in animal feed for cows, chicken and even fish  in fish farms. This high-carbohydrate diet is given to cows to fatten  them up (like it does to us). Cows are born to eat grass, and this  change in diet affects not only the quality of the meat and the fat in  the meat, but it also increases the risk of a cow to breed E. Coli. Grass-fed cows are less likely to be infected by E. Coli, and less likely to spread disease because they are not confined to tight quarters where they must stand in one another's manure. In fact, putting grain-fed cows on a grass fed diet for only five days reduces their E. Coli levels by 80%! The story is similar for chicken, where their diet normally would come from plants and insects when they're free to roam around the pasture. The chicken found in stores is often fed grains and  some chicken parts. From strictly a health standpoint, eating naturally-raised beef, poultry, fish and other animal proteins provides us with more vitamins and minerals, healthier fats, more protein by weight, and no hormones or antibiotics.

See also: 5 Reasons to Choose Grass-Fed Beef

See also: Reasons to Choose Pastured Chicken

Processed food is cheap, real food is  expensive

Soy, corn and wheat are cheap ingredients because of the government subsidies. That's why the vegetables to make a salad, which is loaded  with vitamins and minerals and has minimal calories often cost more than fast food value meals that contain 1000+ calories. The cheap foods, which are linked to health issues like Type 2 diabetes, cancer, metabolic syndrome, actually cost us far more when you start adding in   healthcare costs, but most people don't look at it that way. We know the excessive amounts of processed carbohydrates are a major factor in   obesity and its related health risks, yet our food system is set up to make these junk foods the most affordable. Making the choice every day to depend more on vegetables and fruits for your carbohydrate needs will provide more health benefits and will help tell the food industry where  you're willing to spend your money. Many people have said that even though the foods they're choosing foods that are more expensive, they tend to eat less of the more nutritionally-dense foods, so their overall grocery bill is not that much different.

See also: A Rainbow of Nutrition: Fruits and Vegetables

What can I do?

The stories people tell about how they take action after seeing the film are always exciting to hear. The following are some easy actions to take once you're motivated to make a change in where you get your food from.

Buy straight from the  farm: You may be able to drive to a local farm that raises grass-fed and pastured animals, and grows organic produce. Most of the time, local farmers raise animals without antibiotics and hormones, but ask to be sure. There is something powerful about knowing who your food  is coming from and seeing where and how the animals are raised.

Shop at your local farmer's market: If you don't live in an area where you can drive to a  local  farm, look for a farmer's market in your area. Be sure to ask the  farmers if their produce is organic. The sites at the end of this article can help you find a local farmer's market.

Join a Whole Foods or Natural  Foods Coop: You may have a local natural foods store in your area. Ask if the foods come from local farmers. For example, the store we shop  at provides information on the various farmers they buy from in the area. Smaller, local natural  food or whole foods grocery stores often buy from local farmers, whereas the larger stores and chains may need to get their foods from farms far from the store. If you buy from a store where the foods need to be delivered from far away, it increases the carbon footprint and reduces the freshness of the foods.

Order online: There are even online companies you can order these foods from. While there is some added expense in shipping fees, you may find you save money by not spending it on gas if you live in an area where none of the above choices are an option.

Summary

Take the time to watch this movie. Have your kids even sit through it if possible. Our boys have watched it a couple of times, which helps them understand more about the foods they eat and why we  shop differently than some of their friend's families do. If you aren't able to watch the PBS showing, and can't record it, you can order the film from Amazon.com. It's well-worth the investment and will likely be something you'll share with friends and family members. The resources below may be helpful for you to learn more or to help find out where to do your shopping. You may be inspired to change because of emotional reasons in how animals are treated. You may be inspired to change because of the power you have to help shape our food supply with your purchasing decision. You may be inspired to change because you value your health. Whatever your inspiration, a change in our shopping and eating habits needs to be made.

In health,

Tom Nikkola

Websites

http://www.foodincmovie.com

http://www.eatwellguide.com

http://www.eatwild.com

http://www.polyfacefarms.com

http://www.npofoods.com (LTF Member Advantage Partner)

If vitamin D is not part of your regular nutrition program, you may be missing out in a big way. New studies seem to come out on almost a weekly basis showing the variety of ways it can positively impact our health. Unfortunately, most of us are not getting enough. A recent study in the Journal of Clinical Endocrinology and Metabolism showed 59% of the participants in the study had low levels of vitamin D in their blood and almost 25% had levels below 20 ng/ml, which is considered a serious deficiency(1). What is it about this single vitamin has made it the second-most popular single nutrient, next to omega-3s? Is it possible you may be deficient? If so, what are the risks? We'll take a look at these questions and more.

Where did the sun go?

When is the last time you spent the better part of the day outdoors in the sun? Over the years, we've spent more and more time indoors. Long work weeks and busy weekend agendas seem to keep us from finding the summer sun. For those who live in northern states, there's little opportunity to get much sun during the cold months of the year except through occasional vacations. How much of an impact does sun exposure have? Just 20-30 minutes of mid-day sun on most of your skin produces a whopping 10,000 IU vitamin D. For perspective, the Life Time Performance Multivitamin has 1000 IU, which is at the higher end for high-quality multivitamins! If you tried to get that much vitamin D from milk, it would take about 50 glasses in a day(2)! All of this leads up to the fact that Vitamin D, like many other important nutrients, is at levels far below optimal in a large part of our population. A significant part of the population is deficient in vitamin D, with an even greater percentage of the population being deficient during the winter months.

Effects of Vitamin D deficiency

There is a growing number of benefits associated with vitamin D deficiency. First, there is evidence to suggest that the flu season begins when we begin spending more time indoors and our vitamin D levels fall. With all of the hype about the flu vaccine, wouldn't it be great if we simply solved the issue by increasing supplemental vitamin D intake during the winter months? Supplementing with 2000 IU has been shown to dramatically decrease the occurrence of cold and flu symptoms(3). This past year, the flu got more attention than ever. Next fall, be sure to plan ahead by ensuring your vitamin D levels are optimized.

Vitamin D seems to have a positive effect in many other metabolic functions. The following is a list of additional health benefits of vitamin D are just some of the more current findings:

- A 2009 study published in Diabetes Care showed that insufficient vitamin D levels may increase the risk of metabolic syndrome by 52%(4)

- A 2010 study in the British Journal of Nutrition showed that in people with insulin resistance and low vitamin D levels, increasing vitamin D also reduced insulin resistance, which is a factor that affects the ability to manage weight(5)

- Vitamin D may protect against Crohn's disease according to to 2010 study in the Journal of Biological Chemistry(6)

- Low calcium and vitamin D levels has been shown to be an independent predictor of obesity, meaning those with the lowest levels of vitamin D were shown to be the most overweight(7)

- Research from The Intermountain Medical Center Heart Institute has shown that correcting deficiency levels of vitamin D lowers the risk of heart disease(8). One mechanism for increasing heart disease risk is that vitamin D seems to prevent the buildup of cholesterol in immune system cells called macrophage cells. When vitamin D levels are too low, the macrophages become built up with cholesterol. As that happens, they become foam cells. Foam cells lead to the buildup of atherosclerosis(11).

- Evidence suggests that sufficient vitamin D levels are critical for immune system activation(9)

These are just a sampling of the more recent study results related to vitamin D. Some experts believe this is just the beginning of major research on the significance of vitamins. One of the reasons vitamin D studies seem to show such promising results is that the studies are using much higher doses than are typically recommended by RDA levels. If the findings above are not powerful enough to make you take action in ensuring you're vitamin D levels are optimized, consider this statement:

"This is like the Holy Grail of cancer medicine; vitamin D produced a drop in cancer rates greater than that for quitting smoking, or indeed any other countermeasure in existence."

-- Dennis Mangan, clinical laboratory scientist

Optimizing Vitamin D Levels

Eating a healthy diet is no guarantee of having optimal levels of vitamin D, nor is drinking milk on a regular basis. As vitamin D expert, Dr. Michael F Holick, says:

"We estimate that vitamin D deficiency is the most common medical condition in the world."

There is still some debate on what optimal levels of vitamin D should be, but most experts agree that daily intake should be far higher than the current recommended daily allowances (RDAs). Research also shows that genetics may play a role in how much vitamin D individuals need. It seems that those of northern descent are able to get by with less vitamin D since historically they were exposed to less regular sun. That is why a blood test is the best method to determine whether an individual's blood is at optimal levels of vitamin D. The blood test is called a 1,25-dihydroxyvitamin D test. It can easily be done through veni-puncture and is small investment to ensure your blood-levels of this critical vitamin is at optimal levels. The typical categories for vitamin D blood levels are as follows:

A study published in the British Journal of Nutrition showed that in order to reduce insulin resistance, blood levels of vitamin D should be 80-119 nm/l(5). This is higher than the typical levels considered to be "adequate," and based the overwhelming research on vitamin D, ideal levels will likely be adjusted. According to the Vitamin D Council, if you're not receiving regular sun exposure, you can supplement with 5000 IU vitamin D for 2-3 months and then get the 25-dihydroxyvitamin D test completed. The council suggests optimal levels of vitamin D to be 50-80 ng/mL or 125-200 nM/L. If you're unsure about what you should do, talk with a Nutrition Coach about getting your vitamin D levels tested and about how much vitamin D you should be supplementing with. If you're looking for a high-quality product to supplement with, you can order premier quality vitamin D from our online store. If the information above hasn't been quite enough to help you take action, I'll leave you with one final quote to consider:

"In all my many years of practice of medicine, I've never seen one vitamin, even vitamin C, have such a profound effect on human health."

-- Dr. Soram Khalsa, board-certified internist and medical director for the East-West Medical Research Institute

In health,

Tom Nikkola

References:

1. Medical News Today. Low Levels Of Vitamin D Linked To Muscle Fat, Decreased Strength In Young People. Medical News Today online article http://www.medicalnewstoday.com/articles/181501.php

2. Vitamin D Council. Understanding Vitamin D Cholecalciferol. Vitamin D Council website. http://www.vitamindcouncil.org

3. Cannell J, Zasloff M, Garlnd C, Scragg R, Giovannucci E.  On the epidemiology of influenza. Virology Journal. 2008;5:29

4. Lu L, Pan A, Hu FB, Franco OH, Li H, Li X, Yang X, Chen Y, Yu Z, Lin X. Plasma 25-hydroxyvitamin D Concentration and Metabolic Syndrome among Middle-aged and Elderly Chinese. Diabetes Care. 2009;32:1278-83

5. von Hurst P, Stonehouse W, Coad J. Vitamin D supplementation reduces insulin resistance in South Asian women living in New Zealand who are insulin resistant and vitamin D deficient - a randomised, placebo-controlled trial. Brit Jour Nutr. 2010;103:549-555

6. Wang T, Dabbas B, Bitton AJ, Soualhine H, Tavera-Mendoza LE, Dionne S, Bitton A, Seidman EG, Behr MA, White JH. Direct and indirect induction by 1,25-dihydroxyvitamin D3 of the NOD2/CARD15-beta defense in 2 innate immune pathway defective in Crohn's disease. Jour Bio Chem. 2010;285:2227-31

7. Kamycheva E, Joakimsen RM, Jorde R. Intakes of calcium and vitamin d predict body mass index in the population of Northern Norway. J Nutr. 2003;133:201-6

8. WebMd. Treating Vitamin D Deficiency Significantly Reduces Heart Disease Risk. WebMD online article, source: Jess Gomez, Intermountain Medical Center. http://www.medicalnewstoday.com/articles/182425.php

9. von Essen MR, Kongsbak M, Schjerling P, Olgaard K, Odum N, Geisler C. Vitamin D controls T cell antigen receptor signaling and activation of human T cells. Nature Immunology. 2010;11:344-349

10. Hathcock JN, Shao A, Vieth R, Heaney R. Risk assessment for Vitamin D. Am J Clin Nutr. 2007 Jan;85(1):6-18

11. Oh J, Weing S, Felton SK, Bhandare S, Riek A, Butler B, Proctor BM, Pretty  M, Chen Z, Schechtman KB, Bemal-Mizrach L, Bemal-Mizrachi C. 1,25(OH) vitamin D inhibits foam cell formation and suppresses macrophage cholesterol uptake in patients with type 2 diabetes mellitus. Circulation. 2009;120(8):687-698

This article is not intended for  the treatment or prevention of disease, nor as a substitute for  medical treatment, nor as an alternative to medical  advice. Use of    recommendations in this and other articles is at the choice and risk of the reader.