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Net Carbs Explained
The concept of net carbs is based on the principle that not all carbohydrates are created equal. Some carbohydrates, like simple or refined starches and sugars, are absorbed rapidly and have a high glycaemic index, causing the blood sugar levels to spike straight after eating. Excess simple carbohydrates are stored in the body as fat. Other carbohydrates, such as the fibre-rich carbohydrates found in whole grains, fruits, and vegetables, move slowly through the digestive system, with much of them not digested at all. Another category of largely indigestible carbohydrates are sugar alcohols, such as erythritol, xylitol, and other polyols. These are modified alcohol molecules that taste like sugar, but don’t affect your blood sugar. These substances are commonly used as artificial sweeteners and sugar replacements. Calculation: In calculating net carbs, there are many formulas that you can use. In some diabetic education lessons, if the fibre is greater than 5g, you subtract half of the fibre amount from the total carbs along with any sugar alcohols. For example, if a product contains 20g of carbohydrates and 12g of fibre, the net carbs would be calculated as 20g – (12g ÷ 2) = 14g net carbs. However, this method may vary for individuals, as some people react to fibre differently. A more common method is to subtract the total amount of fibre and sugar alcohols from the total number of carbohydrates, as these types of carbs are thought to have minimal impact on blood sugar levels. For example, in a product containing 20g of carbohydrates and 12g of fibre, the net carbs would be 20g – 12g = 8g net carbs. Another formula involves only subtracting insoluble fibre from total carbs. The method used is solely dependent on how your body digests and reacts to fibre. You can choose how strict you want to be when calculating net carbs. Why this could be confusing The concept of net carbs can lead to some confusion. Everyone’s body responds differently to fibre and carbs, influenced by factors like genetics, activity levels, and health conditions. Plus, some companies use net carbs as a marketing tactic, making their products seem healthier than they really are. For example, a bar might claim to have only 2g of net carbs, but it could still contain 18g of total carbs. Because we like to adhere to a LCHF diet, we err on the side of caution and calculate using half the fibre value. In the end, while counting net carbs can be useful, for us, it’s more important to focus on the quality of the carbs you consume. Opt for a variety of high-fibre, whole-food sources that nourish your body and support your long-term health goals. Whether you’re counting carbs or not, the key is to choose foods that make you feel your best and contribute to your overall well-being. Everyone wants a quick list of really low carb fruit and veggies – well here it is! Use this ascending carbohydrate list and you won’t even have to think! These are one cup raw weight, including their skins (USDA): FRUIT Carbs Fibre Strawberries, whole (144g) 11.1g 2.88g Watermelon, diced (152g) 11.5g 0.68g Coconut, shredded (80g) 12.2g 7.2g Raspberries (123g) 14.6g 8g Apple 15g 2.62g Peaches (155g) 15.7g 2.32g Orange (sections) 21.2g 4.32g Blueberries (148g) 21.5g 3.55g Goji Berries (30g) dried 21.6g 3.64g Banana 34.2g 3.9g VEGETABLES Carbs Fibre >Spinach (30g) 1g 0.7g Lettuce (36g) 1g 0.5g Mushrooms (70g) 2.2g 0.7g Celery (101g) 3g 1.6g Zucchini, sliced (113g) 3.5g 1.1g Radish (116g) 3.9g <1.9g Cabbage, shredded (70g) 4g 1.75g Cucumber (120g) 4.4g 0.6g Aubergine (82g) 4.8g 3g Asparagus (134g) 5g 2.8g Cauliflower (107g) 5.3g 2.1g Broccoli (90g) 6g 2.5g Bell Peppers (100g) 6.65g 1.2g Green beans (100g) 7g 2.7g Tomatoes (180g) 7g 2.16g Brussel Sprouts (88g) 7.88g 3.34g Carrot (128g) 12.3g 3.58g Gem Squash, winter, acorn (140g) 14.6g 2.1g Onion(160g) 14.9g 2.72g Butternut (140g) 16.4g 2.8g Potato (150g) 26g 3g Sweet potato (133g) 26.7g 3.99g
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What are carbs exactly?
Carbohydrates are one of the three macronutrients. They are organic compounds like sugars, starches, and fibers, providing energy for the body through glucose. You’ll find carbohydrates in dairy, fruit, vegetables, grains, beans and seeds. The majority of simple carbohydrates eaten eventually turn into glucose molecules after digestion, which is their simplest form. Glucose is then absorbed, transported around the body and eventually used by our cells, brain and muscles for energy. But not all carbohydrates are created equally. Understanding the different types of carbs, how they impact blood sugar levels, and their role in overall health and performance can help you make smarter dietary choices. For example, even though both an apple and a piece of chocolate contain sugar, they affect your body differently. The apple provides natural sugars along with fibre, vitamins, and antioxidants which slow down digestion and provide a more sustained release of energy. On the other hand, chocolate contains added sugars with little to no fibre, causing a faster and higher spike in blood sugar, followed by a crash in energy levels. Glycemic index This is why whole, fibre-rich carbohydrates like fruits, vegetables, and wholegrains are better for steady energy levels, while highly processed carbs and sugary foods can lead to short, quick energy bursts followed by fatigue. This is where the glycaemic index comes into play. This is a scale from 0 to 100 which rates different foods based on how they affect blood sugar levels. The higher the GI (closer to 100) the higher and quicker the effect on blood sugar levels. Lower GI Higher GI Fruits Whole fruits with skin: apples, apricots, peaches and plums • Fruit juices • Dried fruits • Canned fruits in juice: pineapple, watermelon, mango TIPS 💡Eat fruit with the skin on to lower GI 💡Fresh fruit is the best option 💡Strawberries, raspberries, blackberries and passionfruit have less carbohydrate compared to other fruits and have less effect on blood glucose levels. Vegetables • Non-starchy green vegetables: spinach, cabbage, kale, cucumber & lettuce • Most stirfry and salad ingredients • Starchy vegetables: potato, sweet potato, corn and carrots (cooked) TIPS 💡Eat potatoes with the skin on to lower their GI 💡Some semi-starch vegetables, eg: pumpkin, peas, carrot, parsnip, broad beans and beetroot have a higher GI value, but rarely increase blood glucose unless eaten in large amounts more than 200g. 💡Over-cooking vegetables can also increase the GI of the food. Raw carrots have a much lower GI impact compared to soft-boiled carrots. 💡By adding healthy fats and/or protein to higher GI foods, you slow the digestion of the food, therefore reducing the GI impact. 💡Cooking and then cooling a higher GI food, also reduces the glycemic index. 💡Adding vinegar, lemon juice or apple cider vinegar to higher GI vegetables also reduces the GI of the meal. While GI measures the effect of individual foods on blood sugar levels, in reality,we rarely eat foods in isolation. This is why most dietitians, however, recommend taking the glycaemic index with a pinch of salt. When fats, proteins, and fibre-rich foods are included in a meal, they slow digestion and modify the overall glycaemic response. Why do we still need carbs? Glucose from carbohydrates is the quickest and most efficient fuel for the brain and muscles. While the body can use fat and protein for energy, intense exercise, fast reaction times, and brain function still rely on some glucose. For low-carb eaters, the body can absolutely adapt to using fat (ketones) as fuel, as your body can rely on more fat for fuel. For sprints and long-distance ultra running, some carbohydrates may still be beneficial, depending on personal needs. For example, in short bursts e.g. sprints, if not properly trained, our body cannot break down fat and protein fast enough to supply energy to our muscles. Carbohydrate sources are also a lovely food group that can be rich in fibre and nutrients for our gut health and for a healthy microbiome. Eating low or no carbs isn’t always affordable or accessible for everyone, and so carbs shouldn’t be demonised or deemed unhealthy. Our philosophy is to embrace a balanced approach to nutrition, recognising that all food groups have a valuable place in a diverse and nourishing diet. By focusing on whole, nutrient-dense carbohydrates, we can support overall health and well-being while honouring individual needs and circumstances. What does 15g of carbohydrate look like? 🌾 1 slice of normal bread or 2-4 slices lower carb bread 🌾 1/2 cup of beans or lentils or chickpeas 🌾 1/2 cup cooked starchy vegetables 🌾 1/2 – 1 whole fruit or ½ cup fruit juice 🌾 ½ cup cooked pasta or grains or rice 🌾 ½ hamburger roll or ½ a large wrap 🌾 1/4-1/3 cup muesli 🌾 1/2-¾ cup breakfast cereal 🌾 1 cup milk or yoghurt Diabetes SA So how much fibre do I need a day? You can read more about fibre and its vital role in our diet in this blog post According to most guidelines: 25-35 grams of fibre per day for women and 35-38 grams of fibre per day for men From 30-50 grams of fibre per day for some individuals with type 2 diabetes and wanting to control cholesterol levels There we have it! All things carbohydrates! Whether you are on a keto or banting regime, or a carbo-loading endurance athlete, carbohydrates do not have to be seen only in a negative light. It’s about the balance, quality and nutritional composition that matters.
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The facts about saturated fats
The current WHO guidelines on saturated fat are to keep them <10% of your daily calorie intake. The American Heart Association recommends even lower intakes of saturated fats, at <5-6% total calories. Historically, the health professional guidelines have always had straightforward messages: higher saturated fat levels equated to higher cholesterol levels, particularly LDL (low density lipoprotein), which correlated to cardiovascular disease. But the relationship is not as simple and clear-cut as they would like us to believe and here is why. What is saturated fat? Saturated fat, at a molecular level, is similar to monounsaturated fat, however these fatty acids are “saturated” with hydrogen atoms, meaning there are no carbon-carbon double bonds. This gives saturated fatty acids a straight structure, packed very closely together, and why it is solid at room temperature (as seen by the image above). Saturated fat’s stability is why this type of fat is important for certain biological functions (energy storage, cell membrane structure as well as the synthesis of certain hormones and signalling molecules). The basis of saturated fat getting its perceived bad reputation started in 1940 when the use of observational studies showed that groups who consumed high amounts of saturated fat had higher rates of death from cardiovascular disease. However, this study cherry-picked the results. Saturated fats can be found in animal products such as meat fats, lard, skin from meat such as chicken and other poultry, dairy products such as milk, cream, butter, coconuts and cheese as well as in some vegetable fats. Some experts are now debating the methods used in the early studies and debating whether different types of saturated fats could have individual effects on health or whether it’s not the saturated fat itself, but the total dietary intake that plays the biggest role in disease and cardiovascular health. For example there are several types of saturated fatty acids: Cocoa butter contains high levels of saturated fat, but if you scratch a little deeper, you discover it has a secret weapon. The fatty acids in cocoa butter are ~30% stearic acid, 30% oleic acid (an unsaturated fat), 25% palmitic acid, and ~5% Linoleic acid (another unsaturated acid). Because stearic acid actually DECREASES the LDL cholesterol levels, Cocoa butter has a neutral effect on our overall cholesterol levels, so you can enjoy this healthy saturated fat with complete peace of mind. Coconut oil is around 90% saturated fat, made up of 44% lauric acid and 16% myristic acid. While studies show that coconut oil does in fact raise our LDL cholesterol, it also raises our HDL cholesterol. A 2020 review from the American Heart Association showed that coconut oil consumption raised both LDL and HDL by 10.47 mg/dL and 4.00 mg/dL respectively, compared to other oils. For this reason, we always recommend using it in moderation, and preferably when on a LCHF or Keto diet. Palm oil is widely used in processed foods, and is high in palmitic acid—a type of saturated fat that has been shown to raise LDL cholesterol levels. Its extensive use in the food industry has raised concerns, as diets rich in processed foods with palm oil may contribute to heart disease over time. Dairy products like butter contain a mix of fatty acids. Though butter is high in saturated fat, recent studies suggest that moderate mindful consumption, especially of full-fat dairy, may not be as harmful as previously thought. Some research even points to possible benefits, such as reduced risk of diabetes and improved metabolic health, debates whether it is the saturated fat or actually the nutrients and fermentation (probiotics) that is the reason for this health benefit. What about red meat? Beef contains around 30% oleic acid monounsaturated fatty acid (the main fat in olive oil-known to assist cholesterol reduction) , 24% stearic acid (found in cocoa) and 26% palmitic acid (saturated fat also found in olive oil but with some studies suggesting it will raise LDL levels). While there have been studies that show that saturated fat can increase LDL levels, a protein that carries cholesterol in the blood, it is suggested that high levels of LDL can increase your chance of plaque forming in your arteries. Interestingly, on the other hand, a 2017 study, using 135 335 individuals dietary intakes with an average follow up of 7 years found that higher intake of saturated fats were associated with a lower risk of stroke, and “total fat and saturated and unsaturated fats were not significantly associated with risk of myocardial infarction or cardiovascular disease mortality.” Some questions that need to be considered are: Do saturated fats from grass-fed meat, nutritious dairy and natural coconuts have the same effect as saturated fats from processed foods and fast foods? We don’t think so. Does saturated fat only affect disease rates when it replaces certain foods and certain nutrients? For example if the same amount of monounsaturated fat is being consumed for heart health, will the saturated fat consumed have the same effect? We believe in balance and whole foods, with reduced refined and fast food. A varied diet rich in nutrient-dense, unprocessed ingredients to support overall health. Dr DL Katz, a nutritionist and physician with a speciality in internal medicine: “There is no one nutrient that’s responsible for all health ills, and there is no one nutrient that will make us healthy. It really is the overall dietary pattern. Dietary patterns consistently associated with good health tend to be low in saturated fat—but not because they focus on saturated fat—rather, it’s because they’re made up of the most nutritious foods preferentially. Those foods tend to be low in saturated fat just as they are low in salt and sugar and free of trans fat and so forth. Those foods are also minimally processed and close to nature, including vegetables, fruits, beans, lentils, nuts, seeds, and whole grains. There is no pixie dust involved. There is no magic formula, and there is no scapegoat. Wholesome foods in sensible combinations could be our salvation.”
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Insulin Resistance
“I feel like my appetite is out of control”, “I can’t seem to lose weight”, “I’m gaining weight around my stomach and I have absolutely no energy”. These are common complaints from clients struggling with high insulin levels or insulin resistance. Insulin resistance (IR). IR has become increasingly more common and is closely linked to other conditions such as PCOS (polycystic ovarian syndrome), type 2 diabetes, hypertension, and obesity. But what exactly is IR and how can we prevent and combat it? Insulin is a hormone in our body that acts like a key in our bloodstream, “opening” our cells to allow glucose to enter from the bloodstream. When we become insulin resistant, you can imagine the “insulin key” becoming a bit less effective or rusty and if we can’t open up our cells to let the glucose through- it will result in high blood glucose levels. This isn’t ideal, as high blood sugar levels can increase your risk for type 2 diabetes, hypertension, heart disease and inflammatory diseases. Diet Diet is the cornerstone of managing insulin resistance and irregular glucose metabolism. Focus on fiber-rich fruits and vegetables, lean proteins like chicken and fish, and healthy fats from nuts and olive oil. On the other hand, limit foods or become more mindful of your intake of refined sugars, processed carbohydrates, and unhealthy fats- as these groups can worsen insulin resistance. There are many factors to look at in diet to assist with IR. The timing and composition of your meals can significantly impact your blood sugar levels and insulin sensitivity. According to literature, eating most of your calories and carbohydrates earlier in the day, particularly at lunchtime and in the early afternoon—can help keep post-meal blood sugar levels stable, as it has also been shown to be beneficial to avoid eating late at night. The order in which you eat different types of foods during a meal is also important. Starting with high-fibre foods such as vegetables, salads, or soups, followed by protein, and then consuming starchy foods last, can help improve blood sugar and insulin responses. An analogy for this would be to imagine a sink. The water from the tap is our sugar coming into the body, the drain-our cells and bloodstream. If we add soil to the sink (think high fibre foods, fats, proteins), the amount of time it takes the sugar to reach the drain (or our bloodstream) is greatly reduced. Resulting in lower absorption of glucose, and better insulin response. Another important factor is the glycemic index of our foods. The glycemic index (GI) of foods is influenced by the total carbohydrates in a meal, cooking methods, other macronutrients, and individual digestion. Aim for whole foods and avoid large quantities of quick-absorbing carbs like refined flours or starches, opting instead for resistant starches. Additionally, losing weight is a key strategy in treating insulin resistance, as it directly improves the body’s ability to use insulin effectively. Studies show that even 5-10% reduction in body weight is enough to make a remarkable difference in your insulin resistance. Diets like the Mediterranean diet, keto diet, low glycemic diet, and plant-based diet show promising effects in treating insulin resistance. Though, more studies are needed to determine whether it’s the weight loss or the diet composition that plays the biggest role. Alongside diet, aim for at least 150 minutes of moderate-intensity exercise weekly to help combat insulin resistance. Supplements Research shows that certain supplements can support insulin resistance management Our focus here is on the Sally-Ann Creed Berberine complex. Berberine helps lower blood sugar by promoting insulin secretion and increasing insulin sensitivity. Our complex also includes chromium, vitamin Bs, milk thistle, and probiotics like Lactobacillus acidophilus and Bifidobacterium species, which have shown modest but significant effects on reducing fasting blood glucose and HbA1c levels. Blood Results A few blood tests can provide insights into your insulin and sugar levels: HbA1c: Average blood sugar level over the past 2-3 months. Fasting Glucose: Blood sugar level after 8-12 hours without food. OGTT: Assesses how your body processes glucose over two hours after a fasting period and consuming a glucose solution. Fasting Insulin: Insulin level after fasting for 8-12 hours. Quicki Index: A calculation that assesses insulin sensitivity. Managing insulin resistance might seem overwhelming, but with the right knowledge and lifestyle changes, it’s entirely possible to take control of your health. If you’re feeling uncertain about where to start or need personalized guidance, don’t hesitate to reach out. Our team is here to support you on your journey to better health. References: Ogbu IS, Jane EO, Obeagu E. Insulin Resistance: A Review. 2024;2:11-28. Papakonstantinou E, Oikonomou C, Nychas G, Dimitriadis GD. Effects of Diet, Lifestyle, Chrononutrition and Alternative Dietary Interventions on Postprandial Glycemia and Insulin Resistance. Nutrients. 2022;14(4):823. doi: 10.3390/nu14040823. Foley PJ. Effect of low carbohydrate diets on insulin resistance and the metabolic syndrome. Curr Opin Endocrinol Diabetes Obes. 2021;28(5):463-468. doi: 10.1097/MED.0000000000000659. Tabeshpour J, Imenshahidi M, Hosseinzadeh H. A review of the effects of Berberis vulgaris and its major component, berberine, in metabolic syndrome. Iran J Basic Med Sci. 2017;20:557-568. Cao C, Su M. Effects of berberine on glucose-lipid metabolism, inflammatory factors and insulin resistance in patients with metabolic syndrome. Exp Ther Med. 2019;17(4):3009-3014. doi: 10.3892/etm.2019.7295. Cao DX, Wong EY, Vela MN, Le QT. Effect of Probiotic Supplementation on Glycemic Outcomes in Patients with Abnormal Glucose Metabolism: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Ann Nutr Metab. 2021;77:251-261. Fong C, Alesi S, Mousa A, et al. Efficacy and Safety of Nutrient Supplements for Glycaemic Control and Insulin Resistance in Type 2 Diabetes: An Umbrella Review and Hierarchical Evidence Synthesis. Nutrients. 2022;14(11):2295. Published 2022 May 30. doi:10.3390/nu14112295
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The Case for fibre
There are 2 schools of thought about fibre, but let’s be clear – the human body is designed to use fibre. The more healthy fibre you get in your diet, the better your digestive system functions. BUT it must be HEALTHY fibre – not wheat or grain fibre, it should be mostly vegetable fibre. It also maintains a steady WEIGHT, maintains healthy CHOLESTEROL levels and keeps you REGULAR. Like so many other health issues, it all comes back to your gut. The health of your gut affects everything from your immune system to your moods. Poor diets have little fibre, are inflammatory and are full of processed food and sugar. If you don’t get enough fibre, you won’t have enough “food” to feed the healthy bacteria in the gut – it’s their favourite food. And this is KEY to good health. Healthy gut bacteria is everything. Our digestive enzymes can’t break down the vegetable fibre, so it intact as it moves through the digestive tract. And as it travels, the healthy microbes in our gut feed off the fibre’s vitamins, nutrients, and short-chain fatty acids (SCFAs). Too little fibre will starve these microbes, some die off, others end up eating the mucus lining of the digestive wall, and it becomes permeable, known as Leaky Gut Syndrome. This makes you more prone to infection as well. This weakens the immune system, a large part of which depend on these microbes, the body becomes inflamed and we are more susceptible to illness and obesity. How Much? Pretty well as much as you can because we just don’t get enough. Fibre-rich foods are a good start. Researchers have found in humans that the balance of bacteria in the gut can quickly change for the worse as soon you stop getting enough fibre. In general, women should get at least 30 grams of daily, while men should get at least 38. Some doctors say diabetics need at least 50g a day for good blood sugar control. A low-carb diet is an excellent way to eat, but this also means cutting out grains which are a source of fibre, though a very ‘bad’ source of fibre in that they inflame the intestines, cause weight gain and generally are a bad idea. They also lacerate the sides of the colon and grains themselves lead to Leaky Gut Syndrome. And don’t think “whole grains” are any good – they have extremely negative effects that cancel out their so-called benefits, such as the presence of phytic acid, which interferes with the absorption of calcium, copper, iron, magnesium, and zinc. Researchers found our hunter-gatherer ancestors got about 100g or more of fibre daily from roots, berries, leaves, and other plants. A staggering amount. Whatever you do, don’t suddenly introduce massive amounts of fibre – start slowly, and ALWAYS include more water. Anytime you introduce more protein or fibre into the diet, you add more water. Best Sources of Fibre: these are generally vegetables and fruit, nuts, seeds, and in many cases a healthy fibre supplement (but there are good and bad ones here too, so be aware). Good Food Fibre: Avocado Leafy greens Cruciferous vegetables Almonds and other nuts Chia seeds Prebiotic fibre (such as is found in MaxiPrebiotic Berries Adding fibre to your diet is probably the safest way to ensure you get enough. Here are some good ways to do that: Skinny fibre MaxiPrebiotic Herbal Fibre Blend Chia seeds 4-seed mix (All available from our online store at https://sallyanncreed.co.za/shop) Food Serving Fibre (g) VEGETABLES Artichoke, cooked 1 medium 10.3g Asparagus, cooked 6 spears 1.8g Brocolli, cooked ½ cup 2g Brussel sprouts, cooked ½ cup 3g Carrots, raw ½ cup 2.3g Edamame beans, cooked ½ cup 4.3g Peas, green, cooked ½ cup 5.6g Potato/sweet with skin cooked 1 medium 3.3-4.3g Spinach, cooked ½ cup 3.7g FRUIT Avocado ½ cup 6.7g Cherries 20 3.4g Guava 1 fruit 3g Mango ½ fruit 1.7g Orange 1 medium 2.3g Pear 1 medium 5.3g Raspberries/blackberries ½ cup 4-5g WHOLE FOODS, NUTS, SEEDS, SUPPLEMENTS Oats, cooked ¾ cup 2.8-3.5g Beans, cooked ¾ cup 8.6g-13.6g Chickpeas, cooked ¾ cup 5.5g Lentils, cooked ¾ cup 6.2g Chia seeds 1 tbsp 3.7-5g Flaxseeds, ground 1 tbsp 1.9 Nuts ¼ cup 3-4g Seeds ¼ cup 3-3.7g MaxiPrebiotic Tsp serving 5.3g Psyllium Husk 1 tsp 3.2g-4g Ref: Canadian Nutrient File 2015.
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Can Vitamin D save your Life?
Yes, we believe vitamin D can save your life. Vitamin D is a true superstar which affects so much more than bones and teeth. The brain, immune system, hormones, cancer prevention and gene expression all rely to some extent on Vitamin D. In fact Vitamin D has been called “one of the simplest solutions to wide-ranging health problems”. Because almost every cell and tissue in the body has a receptor for Vitamin D. So it’s important to get enough, wouldn’t you say vitamin D can save your life? Vitamin D is made in the skin using cholesterol and sunlight, but how many of us get hours of daily sun on bare skin at noon? Studies show most people on this planet are deficient in the minimum RDA for Vitamin D, especially children (they use it quickly to build bones and teeth), and the elderly. You need to have a blood test annually if you are not sure. The preferred range is 50-70ng/ml, and it becomes harder for our bodies to produce it after 35 anyway. If you have heart disease or a history of cancer you want that up to 70-100 ng/ml. It is possible to overdose on D, but if you remain in these ranges and test annually, you will be fine. Overdosing takes a long time at high doses. Taking 1000iu a day will slowly get you to your right level, and you won’t overdose. Please note: Prescription Vitamin D is D2, not D3. D2 does not directly supply D3, and is given in much higher doses (50,000 iu weekly). When blood levels test normal, your doctor will take you OFF D2. But you’ll slip back to deficiency if not taking D3 on a regular basis. Foods which contain D3 Fatty fish such as wild (not farmed) salmon and sardines have roughly 400iu of D in a 90g serving. Liver and pastured egg yolk have a tiny bit – 40iu in 1 egg or 90g of liver. That’s a lot of liver, eggs and canned fish to get a dose of 1000 to 7,000 iu daily. A good supplement is so much easier. Cod liver oil has about 450iu per teaspoon. Mushrooms labelled as containing Vitamin D have been exposed to light and contain Vitamin D2 NOT D3. So it’s difficult to get from food. Absorption of all fat-soluble vitamins is decreased in those with intestinal inflammation such as Celiac, Crohn’s and Irritable Bowel Syndrome and other gut issues. NOTE: ALWAYS TAKE VITAMIN K2 WITH D. Never, never, take Vitamin D3 without K2. We have supplements in our online store with D3 and K2 at https://sallyanncreed.co.za/shop Ways Vitamin D can save your life: DNA repair and gene regulation. This is massive! Vitamin D impacts all the bad genes (turns them off) and all the good genes (turns them on), changing your entire future. One study showed a mere 2,000iu of vitamin D3 per day for a few months upregulated 291 different genes controlling 80 different metabolic processes. Imagine what you are missing out on if you don’t have enough D3? Prevents osteoporosis, hip fractures, arthritis and many types of pain. Studies show a sharp increase in all-cause mortality after a broken hip. Anything that stops us from exercising is harmful. Vitamin D is so important with Vitamin K2 for maintaining bone strength. Vitamin D plays a big role in the aches and pains of chronic fatigue and Fibromyalgia too. The immune system. Vitamin D3 supports the “killer cells” of the immune system, helping white blood cells kill infections. We get sick less often and get well faster. Vitamin D3 is also a potent immune modulator for the prevention and resolution of autoimmune diseases like Multiple Sclerosis and inflammatory bowel disease. Cancer. Vitamin D plays a role in most cancers. In one study, 70% of women with breast cancer were found to be vitamin D deficient. It has even been shown to prevent breast cancer cell growth and decrease the expression of cancer causing genes. It is essential after cancer treatment to track your Vitamin D twice annually and keep it at the top of the range or just slightly beyond – 75-100 ng/ml according to some experts. Maintains a healthy brain. Vitamin D affects production of serotonin which affects sleep, depression, PMS, weight, mood, digestion and more. It helps prevent Parkinson’s by enhancing the transmission of electricity to your neurons and by detoxifying your cells. Dementia, Alzheimer’s, memory and information processing are all affected by low D. Vitamin D activates and deactivates enzymes in the brain and the cerebrospinal fluid involved in neurotransmitter synthesis and nerve growth. Heart disease. People with insufficient vitamin D have an 80% greater risk of narrowing of the arteries according to a long-term study at Johns Hopkins. Vitamin D is important for reducing hypertension, atherosclerotic heart disease, heart attack, and stroke. One study showed Vitamin D deficiency increased the risk of heart attack by 50%. VERY important – Vitamin K2 plays a huge role here also. Don’t take D without K2, as the K2 prevents D from hardening the arteries or forming calcium deposits incorrectly anywhere in the body. Vitamin D plays many roles, but Vitamin K2 makes sure the calcium absorbed does NOT go to the arteries, but to the bones. It’s as important as D3. Diabetes & Weight Loss. Vitamin D stimulates insulin production and is important for Diabetes management and for weight loss. There’s almost no mental or physical function that D does not affect. You’ll find the excellently formulated vitamins – Vitamin D3 Premium and Vitamin K2 Premium at https://sallyanncreed.co.za/shop
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Beating Food Addiction
Unfortunately, this is a very real condition, but one that you can conquer. Most of us eat a bit more than we should now and then, but I’m referring here to people who develop an addiction to food – addiction is not only about drugs and alcohol. Food addiction is commonly called compulsive overeating or binge eating, where a person eats more than is needed and finds it hard to stop. A food addict often feels guilty and gets depressed, even feeling self-disgust. How does this happen, how can you identify whether you have a food addiction, and what can be done about it? Overeating can be a way to ‘bury your sorrows’, to deal with pain, abuse or loneliness, or seek ‘comfort’ in food. But there is another way you can become a food addict – by eating junk food. It’s highly addictive, nutrient poor (so your body wants more), and it becomes a learned behaviour. The more junk food you eat, the more you want to eat, and the worse you feel. The weight piles on and a vicious circle can ensue, leading sometimes to bulimia and even self-harming. In this stressful world in which we live there’s never been a more important time to eat whole, real food and eliminate junk/processed food. If you’ve been eating processed food for a long time, you probably don’t even think about fresh food. If you regularly eat processed/prepared food from the supermarket or takeaway food which gets put into a microwave for convenience, you may be in this category. Foods which are typically addictive are pizza, chips, chocolate, fried chicken from vendors, burgers, fizzy drinks and any number of other processed and takeaway foods. Why food makes you feel better Unfortunately, food addicts need a ‘fix’ and only feel better when they eat that food they crave. Cravings are part of food addiction just like any addiction. Foods high in sugar, damaged fats and chemicals stimulate the brain’s ‘reward’ center, releasing ‘feel good’ hormones such as dopamine – a neurotransmitter which gives a sense of pleasure. In time, the brain becomes accustomed to dopamine, and more food is needed to release the same amount of dopamine, just as a drug addict needs higher doses as time goes on to create the same ‘high’. Sex, exercise and eating all trigger dopamine, they are all part of a normal life therefore they are designed to do this. However, overdoing anything always comes at a price. The food industry know all about this, and getting you addicted to their food is now a ‘science’, sadly. Too much sugar is added say to chocolate, and this sweetness is then hidden by an infusion of salt and spices (even though you can’t taste them). In fact most supermarket/takeaway foods (including savoury foods) contain more sugar than a bar of chocolate. This sugar is hidden and goes by more than 50 names, but you are left wanting that food again and again as your addiction grows. This never happens with real, whole, fresh food! Studies have been done which show withdrawal from junk food–especially sugary food–is as severe as withdrawal from alcohol and drugs in many cases, including shaking, anxiety and a change in body temperature. Sugar is the most addictive of all foods and here’s the biochemical reason why: Blood sugar increases forcing the pancreas to secrete insulin, which then breaks down and blood sugar levels plummet Lowered blood sugar levels send a signal to the brain – more sugar is needed The brain releases hormones causing a craving for sugar, leaving the person feeling weak and agitated until they get their “fix” A sugar addict will now binge-eat on sugary items to satisfy their craving Are you a Food Addict? If you have any of these signs, you could be a food addict, test yourself – DO YOU: Eat to deal with emotional problems/stress? Obsess over food most of the time? Continue to eat, even though you know you’re hurting your health? Eat to the point of nausea and even vomiting? Feel you have no self-control regarding food? Ever lie about what you eat or how much you eat? Ever wake up at night to eat? Hide food at home or at work? Continue to eat even though you are really full? Regularly regret you have eaten as much as you have? Feel angry or aggressive if you cannot get the food you crave? If you answered yes to 3 or more of these, you may have an addiction and should seek help. Food Addiction has Health Consequences There are consequences both long and short term but you are worth rescuing from an addiction. The consequences are both physical and psychological and include: Damage to the gut Insomnia Anxiety and depression Obesity Type II diabetes Osteoarthritis Gastrointestinal problems Heart disease Hypertension Gallbladder disease Overcoming Addiction Whatever the cause – whether social, genetic, junk food or any other cause, the bottom line is this: changing what goes into your mouth. Like alcohol and drugs, ‘cold turkey’ may be difficult so take it slowly – but set a goal, depending on how severe your situation is. Food is essential to survival so stopping food of course is out of the question – it’s not the same as smoking. New behaviours need to be learned. So here are a few ideas you might want to consider: Learn more about healthy food, and how it benefits the body and removes cravings. A good start is my book 63 Days to Optimum Health, which teaches you over a period of time to change bad eating habits into good ones. If you want to embrace a new way of eating, consider the low carbohydrate, higher healthy fat lifestyle – it is still the most successful of all eating plans for weight loss and excellent health. If you can’t get there quite yet, try the Paleo eating plan. Eliminate sugar from your diet – you can include Keto Sweet Zero which tastes identical to sugar but without the dangers. (And please do not eat fructose as a sweetener, it is a desperately dangerous alternative. So are artificial sweeteners) Avoid fruit for the first month – or have just ½ cup blueberries as your fruit for the day Don’t go on diet! Follow the eating plans recommended in points #1 & 2 above, but don’t actively diet. Just learn to eat WHOLE, real, fresh food as it occurs in nature Substitute. In the early days if you are an “all day eater” and it’s usually chocolate, then substitute fresh raw nuts for chocolate instead. Begin slowly reducing portion sizes – use a smaller plate. Only eat when you are hungry – if you must snack, make it healthy, whole food Try to only eat 3 meals a day – get to this point as soon as you can, without snacks Stop all fizzy drinks – get used to water, but tea and coffee are fine too Remove temptation – don’t buy it and it won’t be in the house to eat later. Purge your cupboards of tempting food and replace them with healthy food alternatives Always cook your own food from scratch This will all take time, but start now – why wait for new year’s resolutions, start today for a better 2021 where you truly take control of your body if you have found you are struggling with food addiction. One thing you will find helps with food addiction dramatically – L-Glutamine! It’s the most marvelous way to quell cravings and appetite!
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Collagen Alternatives for Vegans
As we age, our natural collagen production slows down and decreases. Collagen is an animal-derived product, making it difficult for those following a plant-based lifestyle to choose the right supplements that provide similar benefits. Below we have listed the main preventative benefits of using collagen supplementation, and then suggested some plant-based supplement options that you could incorporate to reap similar benefits. Joint health Cartilage is a connective tissue, which is similar to a rubber band that protects our joints. One of the main components of cartilage is collagen. Science has shown that as we age, our natural collagen production decreases, resulting in age-related joint degradation,with sub-optimal cartilage health, this may lead to increased inflammation and joint disorders such as osteoarthritis. Sulphur is a major component in maintaining and strengthening joint tissue, notably cartilage, and is the third most abundant mineral in the human body. Methylsulfonylmethane (MSM) is a natural sulphur-containing compound found in green plants, animals, and the human body. MSM provides the body with essential sulphur and methyl groups that are used by the body during its healing and repair processes. This multi-functional mineral has also been shown to assist in reducing inflammation and pain, while preserving normal joint health and functioning. Bone density Just like our natural collagen production decreases with age, so too does our bone density. This reduction in bone mass can lead to an increased risk of bone fractures as well as conditions such as osteoporosis. Although collagen is the main organic matter that makes up the bone matrix, calcium is the main inorganic matter. While supplementing directly with collagen and calcium may seem to be the quick fix for this, there is a concern that excess calcium can result in the calcification of the arteries (you can read more about Sally-Ann’s perspective on this here). Rather, one should look at supplementing with Vitamin D3 and K2. Vitamin D3 assists with the absorption of calcium from the food we eat. Vitamin K2 can be thought of as the ‘traffic officer’ that sends this calcium to the bones for bone mineralisation. When taken in combination, Vitamin D3 and Vitamin K2 form the ideal l bone building combo as they are able to absorb and direct calcium to the bone matrix to assist with the development and maintenance of overall bone density. Heart health Collagen provides a structural framework for our arteries, it therefore assists with healthy blood flow from our heart to the rest of our body. Without this structural support in our arteries, they can begin to stiffen, become less flexible, and weaken. This could lead to more serious and life threatening issues, such as heart disease, strokes, or heart attacks.Therefore, it is important to look at supplementing with Vitamin C and Zinc, as both of these assist with promoting the absorption of collagen, as well as stimulate the body’s natural collagen production. Further to this, Coenzyme Q-10 (CoQ-10), is a fat-soluble, vitamin-like compound that has been shown to contribute to improving heart health, regulating blood sugar, and is recommended to be used with Statins (cholesterol lowering medication), as Statins can lead to secondary CoQ-10 depletion. Gut health Maintaining a strong and healthy digestive tract is important for our overall health as well as preventing a condition known as “leaky gut.” Leaky gut occurs when there is damage in the barrier that lines our intestines. This damage allows for food and waste particles to pass through the gut lining directly into the bloodstream, causing inflammation. This inflammation can then lead to symptoms such as stomach cramping, bloating and gas, as well as Irritable Bowel Syndrome (IBS) and, in some cases, food sensitivities. As we go about our daily activities, stress is placed on muscles and the metabolites in our body increase. L-glutamine supplementation helps reduce excessive inflammation and improves the health of the digestive system by strengthening the intestinal wall. L-glutamine also has anti-oxidative properties proving beneficial in reducing waist circumference and blood sugar levels. If you would like to further improve your digestive health, you can look at supplementing with a pre- and probiotic such as our Sally-Ann Creed® MaxiPrebiotic (MaxiFOS) and Sally-Ann Creed® MaxiProbiotic 20 (Maxibiotic 20). This will ensure that your good gut bacteria are operating at their optimum, providing you with even better nutrient absorption and overall well being. Muscle mass Collagen is also a large component of muscle tissue. As we age, our muscle mass, motor functions and muscular performance decreases. We tend to become less active and the combination of these factors has a downward-spiral effect on our overall mobility and well-being. Glutamine is the most abundant and versatile non-essential amino acid in the human body, promoting cell survival, maintenance, and division. L-glutamine supplementation can be thought of as the fuel that boosts our immune system and improves athlethic performance outcomes. It has been shown to assist in post-exercise muscle cell repair, promote muscle tissue maintenance and growth, and helps to burn fat, while possessing anti-inflammatory properties. In addition to this, magnesium is a mineral that assists with the functioning of the nervous system, improves muscle recovery, and promotes sleep. Supplementing with magnesium has been shown to assist in the optimal functioning of muscles and the nervous system and is essential for skeletal growth and development, while helping to maintain strong bones and teeth. Together, L-glutamine and Magnesium not only assists in creating an optimal environment for our muscles, but have many other benefits similar to that of collagen, such as bone density, gut and joint health benefits. With the above information, we hope that you can now narrow in on some key supplement options that target specific prevention concerns you may have. Collagen supplementation is an easy way to get all of the above benefits in one go, but following a plant-based lifestyle does not mean that one cannot reap similar benefits elsewhere – it is all about understanding your needs and strategically coupling the correct supplements to cater to these needs. Sources: J. McIntosch medically reviewed by C. Cobb. 2017. What is collagen, and why do people use it? Medical News Today online: https://www.medicalnewstoday.com M. Butawan, RL. Benjamin and RJ. Bloomer. 2017. Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement. Nutrients Journal NCBI online: https://www.ncbi.nlm.nih.gov B.M. Thomson. 1998. Encyclopedia of Human Nutrition (Second Edition). Bone Matrix. Science Direct online: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/bone-matrix J. Hirano, Y. Ishii. 2002. Effects of vitamin K2, vitamin D, and calcium on the bone metabolism of rats in the growth phase. J Orthop Sci. Vol 7(3) pg. 364-369. National Library of Medicine online: https://pubmed.ncbi.nlm.nih.gov SA. Lanham-New. 2008. Importance of calcium, vitamin D and vitamin K for osteoporosis prevention and treatment. Proc Nutr Soc. Vol 67(2) pg. 163-76. National Library of Medicine online: https://pubmed.ncbi.nlm.nih.gov M. Li-ng, JF. Aloia, S. Pollack, BA. Cunha, M. Mikhail, J. Yeh. and N. Berbari. (2009). A randomized controlled trial of vitamin D3 supplementation for the prevention of symptomatic upper respiratory tract infections. Epidemiology and Infection. Cambridge University Press, 137(10), pp. 1396–1404. RC. Gupta. 2016. Nutraceuticals: Efficacy, safety and toxicity. Chapter 19: Application of ‘nano’ nutraceuticals in medicine. First Edition. p. 264 – 265 available online: https://books.google.co.za JR. Rapin and N. Wiernsperger. 2010. Possible links between intestinal permeability and food processing: a potential therapeutic niche for glutamine. Clinics. Volume 65. National Library of Nutrition online: https://www.ncbi.nlm.nih.gov RC. Gupta. 2016. Nutraceuticals: Efficacy, safety and toxicity. Chapter 61: Glutamine supplementation: hope, hype, or stay tuned?. First Edition. p 1027 -1036 available online: https://books.google.co.za U. Grober, J. Schmidt and K. Kisters. 2015. Magnesium in Prevention and Therapy. Nutrients 7(9), pages: 8199-8226 PubMed online: https://pubmed.ncbi.nlm.nih.gov
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