The "glycemic index" is a measure of how a given food affects blood-glucose levels, with each food being assigned a numbered rating. The lower the rating, the slower the absorption and digestion process, which provides a more gradual, healthier infusion of sugars into the bloodstream. On the other hand, a high rating means that blood-glucose levels are increased quickly, which stimulates the pancreas to secrete insulin to drop blood-sugar levels. These rapid fluctuations of blood-sugar levels are not healthy because of the stress they place on the body.
Cuts down risks for heart disease – Eating dark chocolate a few times a week should cause much less cholesterol to lodge in the arteries and we should see a lower risk of heart disease over the long term. There are studies that revealed that eating chocolate 2 or more times per week greatly lowered the risk of having calcified plaque in the arteries. Eating chocolate less frequently had no effect. So regular consumption of dark chocolate can in fact reduce the risk of heart disease.
Stresses the Liver: “When we eat fructose, it goes to the liver. If liver glycogen is low, such as after a run, the fructose will be used to replenish it (3).However, most people aren’t consuming fructose after a long workout and their livers are already full of glycogen. When this happens, the liver turns the fructose into fat (2). Some of the fat gets shipped out, but part of it remains in the liver. The fat can build up over time and ultimately lead to Non-Alcoholic Fatty Liver Disease (4, 5, 6).”
As demonstrated in the present study, the variation in the antioxidant values of otherwise comparable products is large. Like the content of any food component, antioxidant values will differ for a wide array of reasons, such as growing conditions, seasonal changes and genetically different cultivars [46,58], storage conditions [59-61] and differences in manufacturing procedures and processing [62-64]. Differences in unprocessed and processed plant food samples are also seen in our study where processed berry products like jam and syrup have approximately half the antioxidant capacity of fresh berries. On the other hand, processing may also enhance a foods potential as a good antioxidant source by increasing the amount of antioxidants released from the food matrix which otherwise would be less or not at all available for absorption . Processing of tomato is one such example where lycopene from heat-processed tomato sauce is more bioavailable than unprocessed tomato . The large variations in antioxidant capacity observed in the present study emphasize the importance of using a comprehensive antioxidant database combined with a detailed system for food registration in clinical and epidemiological studies.
Vitamin A and C have been connected to a decrease in the appearance of wrinkles and skin dryness. Vitamin C, specifically, is a powerful antioxidant that can help reduce the effect of oxidative damage caused by pollution, stress or poor diet. Vitamin A deficiency has also been linked to skin dryness, scaling and follicular thickening of the skin. Similarly to how free radicals damage surface skin cells, keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract and urinary tract.
You know saturated fats are bad for your heart, but sugar can also have a damaging effect on your cardiac health. A high intake of added sugars seems to increase the risk of cardiovascular disease mortality. One study that took place over 15 years indicated that people who consume 25 percent or more of calories from sugar were more than twice as likely as those who consumed less than 10 percent of calories from sugar to die from heart disease. Simply eating a high-sugar diet significantly increases your risk of heart problems.
The new study is more complete and accurate (thanks to updated technology) than previous USDA antioxidant data and includes more foods than the previous study, the researchers say. They analyzed antioxidant levels in over 100 different foods, including fruits and vegetables. In addition, the new study includes data on spices and nuts for the first time.
One of my favorite benefits of dark chocolate is its free radical fighting ability. Free radicals are unbalanced compounds created by cellular processes in the body, especially those that fight against environmental toxins we’re exposed to on a daily basis. Antioxidants are the compounds that are believed to neutralize free radicals and protect the body from their damage.
Try stevia for a great sugar substitute. Stevia comes from a leaf and does not affect blood glucose levels. It is a great sugar alternative, especially for those with diabetes. Stevia comes in various forms like liquid drops or powders. You can purchase it in packets as well. Some of the brand names for stevia are Truvia, Sweet Leaf, Stevia In The Raw, and PureVia.
It’s helpful to understand a little about how sugar is used by the brain. The carbohydrates you eat, including sugars, are broken down into glucose. Your brain needs glucose to function properly. Unfortunately, many people eat much more sugar than they need. According to the Department of Health and Human Services, the average American eats the equivalent of about 42 teaspoons of sugar a day. That added sugar comes from various sources, such as table sugar, baked goods, and sugary drinks.
Sugar addiction – Eating and drinking foods high in sugar can have a drug-like effect on the brain and lead to sugar addiction. According to research published in the Journal of Clinical Nutrition and Metabolic Care, sugar appears to have drug-like effects, which are similar to those caused by addictive drugs. Addiction-like effects may include cravings and a loss of self-control. The research indicates that cravings for sugar may be even stronger than those for certain drugs, such as cocaine.
not always easy to spot sugar on the ingredients list, even when it is added. More than 60 names appear on labels, all of which mean sugar was added to the product. It’s no wonder cutting sugar is a challenge. Anything with sugar, syrup or sweetener as part of the name qualifies. Look for “ose” words, such as fructose, glucose and sucrose, for other potential sugar sources. Look for lower-sugar versions of the foods you consume.
When you eat excess sugar, the extra insulin in your bloodstream can affect your arteries, part of your body’s circulatory system. It causes their walls to grow faster than normal and get tense, which adds stress to your heart and damages it over time. This can lead to heart disease, heart attacks, and strokes. Research also suggests that eating less sugar can help lower blood pressure, a major risk factor for heart disease. Plus, people who eat a lot of added sugar (where at least 25% of their calories comes from added sugar) are twice as likely to die of heart disease as those whose diets include less than 10% of total calories from added sugar.
When it comes to protection against things like cancer or heart disease, overall the medical literature seems conflicting. Although some studies found a positive relationship between antioxidant supplementation and risk reduction, others have not found such positive effects. (15) To be safe, always follow directions carefully and speak with your doctor if you’re unsure of whether or not a supplement is right for you. And to remain your healthiest into older age, aim to reduce free radical load in your body by practicing things like:
Make your portion more powerful: A study in the Journal of Nutrition determined that the antioxidant ellagic acid (found in raspberries, pomegranates, walnuts, and cranberries) enhanced the ability of quercetin (an antioxidant found in apples, grapes, onions, and buckwheat) to kill off cancerous cells. Here are some other foods that can help fight cancer.
The results demonstrate that there are several thousand-fold differences in antioxidant content of foods. Spices, herbs and supplements include the most antioxidant rich products in our study, some exceptionally high. Berries, fruits, nuts, chocolate, vegetables and products thereof constitute common foods and beverages with high antioxidant values.
Dark chocolate may have something in common with carrots: Researchers from the University of Reading in England tested the eyesight of 30 healthy adults, 18 to 25 years old, after they ate white and dark chocolates. The subjects performed better on vision tests after eating the dark chocolate. It could be that the flavanols in dark chocolate, which improve blood flow to the brain, improve blood flow to the retina as well — and white chocolate doesn’t have nearly the same amount of flavanols as dark chocolate.
Research shows that high antioxidant foods counteract the effects of oxidative stress. In fact, there are hundreds of different substances that act as antioxidants. The most recognizable among them are beta-carotene (a precursor to vitamin A), vitamin C, vitamin E, selenium and manganese, glutathione, melatonin, coenzyme Q10, lipoic acid, flavonoids, and phytoestrogens.
Certain vitamins and minerals support healthy blood sugar levels. Magnesium in leafy green vegetables and nuts, for instance, can improve insulin sensitivity. Eating a whole, unprocessed foods diet can provide these nutrients to optimize immune function. A multivitamin-mineral (available for men, women, and kids) can cover the nutrient bases you might not be getting from food.
- Cut one source of sugar each week. If the thought of drastically reducing your sugar intake makes you nervous, take a gradual approach. Start cutting sugary treats a little at a time. Cut dessert to one or two days a week. Stop adding sugar to your coffee. Skip the weekly office donut tray. This gives you a chance to adjust to less sugar over time.
Candy as a diabetes foe? Sure enough. In a small Italian study, participants who ate a candy bar's worth of dark chocolate once a day for 15 days saw their potential for insulin resistance drop by nearly half. "Flavonoids increase nitric oxide production," says lead researcher Claudio Ferri, M.D., a professor at the University of L'Aquila in Italy. "And that helps control insulin sensitivity."