Simple Carbohydrates are a major source of energy for the body and are found in many nutrient-dense foods (fruits, Sugar, Candy, Syrups, Juice Concentrate and Products with add Sugar). The optimal human diet should contain no more than 15% of Simple Sugars. According to American Heart Association (AHA) most men should consume no more than 150 discretionary calories of sugar per day.

Major Contributors to Dietary Simple Sugars Intake
– Soft Drinks consumption is responsible for 33% of the total content of added Simple Sugars (Fructose + Sucrose + Glucose) in the diets of the USA population.
– Sweetened Grains (primarily Breakfast Cereals) consumption is responsible for 19% of the total content of added Simple Sugars (Fructose + Sucrose + Glucose) in the diets of the USA population.
– Milk Products consumption is responsible for 9% of the total content of added Simple Sugars (Fructose + Sucrose + Glucose) in the diets of the USA population.
– Fruit Drinks consumption is responsible for 10% of the total content of added Simple Sugars (Fructose + Sucrose + Glucose) in the diets of the USA population.
– Sweets/Candy consumption is responsible for 17% of the total content of added Simple Sugars (Fructose + Sucrose + Glucose) in the diets of the USA population.

Toxic Effects of Excessive Consumption of Simple Sugars
– May accelerate the AgingProcess by causing Cross-Linking (glycosylation) of the body’s Protein
–  may damage the Blood Vessels
–  may increase the body’s production of Adrenaline by up to 400%
– may increase the risk of Atherosclerosis
– may increase the risk of Hypertension
– May increase the risk of Cataracts
– May accelerate the development of food Allergies
– Simple Sugars may feed Cancer cells and Cancer patients are therefore advised to reduce their consumption of dietary Simple Sugars
– May increase the risk of Cancer (Colon and Stomach)
– May suppress the Immune System
– May feed the detrimental Candida-albicans yeast
– may cause Fatigue
– may cause Obesity
– May cause Intestinal Permeability
– May exacerbate Irritable Bowel Syndrome
– Increase production of endogenous Cholesterol
– Excessive Simple Sugars are converted to Triglycerides (and are then stored within the body as Fat)
– may lower production of HDL Cholesterol
– May increase the risk of Diabetes Mellitus Type 2
– May cause Inflammation of Joints
– May cause Polycystic Ovary Syndrome (PCOS)
– May increase the risk of Parkinson’s Disease
– May cause depletion of Potassium
– May increase the body’s excretion of Magnesium
– May cause the depletion of the body’s Vitamin B6
– May interfere with the transport of Vitamin C through the body

]]> https://drsokhandan.com/carbohydrates/?utm_source=rss&utm_medium=rss&utm_campaign=carbohydrates Sun, 30 Aug 2020 09:00:29 +0000 http://drsokhandan.com/?p=2007 Carbohydrates is a source of Energy and heat, which body use after conversion to Glucose via Glycogen which subsequently reverts back to Glucose.
Type of carbohydrate
1- Simple Carbohydrates (Monosaccharides and Disaccharides) Simple Sugars
2- Complex Carbohydrates(Polysaccharides)

Toxic Effects of Simple Sugars
– May accelerate the Aging Process by causing Cross-Linking (glycosylation) of the body’s Proteins.
– May increase the body’s production of Adrenaline.
– May increase the risk of Hypertension due to Cross-Linking.
– May damage the Blood Vessels  due to Cross-Linking.
– May exacerbate Irritable Bowel Syndrome (by reducing the buffering effect of Polysaccharides).
– May cause Intestinal Permeability.
– May damage the Kidneys due to Cross-Linking.
–  May feed Cancer cells and increase risk of Colon Cancer and Stomach Cancer.
– May increase the risk of Cataracts.
–  May suppress the Immune System ( impair the ability of Neutrophils to function as Phagocytes).
– May feed the detrimental bacteria Candida Albicans (yeast)
– May contributes to excessive production of endogenous Cholesterol and lower the HDL Cholesterol, also Simple Sugars are converted to Triglycerides
and then stored within the body as Adipose Tissue (Fat)..
– May cause Obesity.
– May causeFatigue.
– May stimulate the production ofFree Radicals.
– may increase the risk of Diabetes Mellitus Type 2.
– May increase the risk of Pre-Menstrual Syndrome (PMS).
– May cause damage to the Skin and may increase the formation of Wrinkles due to Cross-Linking of the Collagen.

Excessive Consumption of Simple Sugars may Interfere with;

– May cause depletion of mineral Magnesium and Potassium.
– May cause depletion of Vitamins C and vitamin B6.

Dietary Simple Sugars 
– Soft Drinks content of 33% (Glucose + Fructose + Sucrose).
– Fruit Drink content of 10% (Glucose + Fructose + Sucrose).
– Sweets and Candy content of 18% (Glucose + Fructose + Sucrose).
– Sweetened Grains content of 20% (Glucose + Fructose + Sucrose).
– Milk Products content of 10% (Glucose + Fructose + Sucrose).

Causes of Obesity
– A high–Glycemic Index  diet may increase the risk of Obesity
– Excessive consumption of fried Frying foods and Fast food due to high calories.
– Binge Eating.
– Excessive consumption of Simple Sugar (Glucose,  Sucrose and Fructose).
– Excessive consumption of dietary Carbohydrates. 
– .Excessive consumption of Dietary Fats.
– Excess consumption of calories increase the risk of Obesity.
– Trans-Fatty Acids may increase the size and quantity of Adipose Tissue (body Fat).
– Environmental toxin exposure like (Bisphenol A) may contribute to Obesity.
– Excessive consumption of Monosodium Glutamate (MSG) may cause Obesity.
– High levels of Cortisol contribute to the development of Obesity.
– Elevated Insulin levels and Insulin Resistance  may increase the risk of Obesity.
– Excessive production/release of Prolactin may contribute to Obesity.
– High levels of Reverse T3 may cause Obesity.
– Excessive Zinc has been associated with Obesity.

Obesity may cause;
–  May increases the risk for Hypertension (high Blood Pressure).
– May increase the risk of Cardiovascular Diseases.
– May increase the risk for Ischemic Heart Disease.
– May increase the risk of (ischemic) Stroke.
– May increase the risk of Pulmonary Hypertension.
–  May increase the risk of Atherosclerosis.
–  May increase the risk of Varicose Veins.
– May increase the risk of Kidney disease and Kidney Stones.
– May impair Immune system that May increase the risk of Viral diseases and Bacterial infections.
– May increase the risk of some forms of Cancer (breast Cancer, cervical Cancer,  Uterus, Endometrial, Ovarian, Prostate,
Pancreatic, Skin…….).
– May increase the risk of elevated serum Cholesterol levels and lower HDL Cholesterol.
– may increase the risk for developing Diabetes Mellitus Type 2.
– May increase the risk of Backache and Knee Pain.
– May increase the risk of Osteoarthritis.
– May cause Carbohydrate Cravings.
– May increase the risk of Gout.
– May increase the risk of Depression (due to increased Cortisol causing Serotonin depletion).
– May  increases the risk of Sleep Apnea.
– May increase the risk of Asthma.
–  may increase the risk of Polycystic Ovary Syndrome (PCOS) (approximately 40% of PCOS patients are overweight).
– may increase Uric Acid levels.

Substance Enhance the Production or Function of Testosterone
1- Amino Acid; ALC; (Acetyl-L-Carnitine) and Aspartic-Acid

2- Hormon
– DHEA; (Dehydroepiandrosterone) may increase the serum levels of Testosterone in men to levels equal to those of younger men.
– Insulin; May lower SHBG (sex Hormone Binding Globulin) levels (causing a rise in the quantity of “free”
Testosterone available for uptake into tissues).
– LH; (Luteinizing hormone) stimulates the production of Testosterone by the Leydig Cells of the Testicles.
– Progesterone; May inhibit the conversion of Testosterone to Dihydrotestosterone (DHT) (by inhibiting the activity of
– (5-Alpha Reductase), the enzyme that catalyzes the conversion of Testosterone to DHT.

3- Essential Fatty Acid
– Omega-3 Fatty Acid; May stimulate the Leydig Cells of the Testicles to synthesize Testosterone.
– Monounsaturated Fatty Acids; May increase endogenous Testosterone levels.
– Phytosterols and Beta-Sitosterol; May inhibit the conversion of Testosterone to Dihydrotestosterone and Estradiol (by inhibiting
the 5-Alpha Reductase and Aromatase enzymes):

4- Vitamin
– A, C, D, and E

5- Minral
– Magnesium
– Zinc
– Potassium
– Boron

Nutrition Facts of Blueberry
Blueberries are low in calories and fat, and provide good amounts of healthy fiber.

A 3.5-ounce (100-gram) serving of raw blueberries has Calories: 57

Water: 84%
Protein: 0.7 grams
Carbs: 14.5 grams
Sugar: 10 grams
Fiber: 2.4 gram
Fat: 0.3 grams

Carbs in Blueberries 
Blueberries primarily consist of 14% Carb, 84% water and small amounts of protein and fat.
Most of the carbs come from simple sugars, and blueberries also contain some fiber.
The blueberries have a score of 53 ( GI ) glycemic index, which measures how quickly certain foods raise the blood sugar levels that can be safe for diabetic people.

Fiber In Blueberries 
Fiber is an important part of a daily diets. Fiber may have protective effects against various diseases.
One cup of blueberries 148 grams can only provides 3.6 grams of fiber, and 16% of the carb content in these berries comes in the form of fiber.

Oats (Avena sativa) are a whole-grain cereal that are a very good source of fiber, especially beta glucan, and are high in vitamins, minerals, and antioxidants.
Whole oats are the only food source of Avenanthramides, a unique group of antioxidants believed to protect against heart disease, blood pressure and other benefits, such as lowering blood sugar.
Oats may lower total serum Cholesterol levels by washing away Bile Acids in the Digestive Tract that would otherwise be converted to Cholesterol, also lower total serum Triglyceride level.

Nutrition facts
The nutrition facts for 3.5 ounces (100 grams) of raw oats have:Calories: 389

Water: 8%
Protein: 16.9 grams
Carbs: 66.3 grams
Sugar: 0 grams
Fiber: 10.6 grams
Fat: 6.9 grams

Carbs
Carbs make up 66% of oats by dry weight. About 11% of the carbs is fiber, while 85% is starch. Oats are very low in sugar, with only 1% coming from sucrose.

Fiber
Oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol. One cup (81 grams) of dry oats contains 7mg of fiber, the recommended daily intake of fiber for women is 26 grams and for men 39 grams.

Vitamins / Minerals
100 grams contain has 297 calories.

1. 6% vitamin B6 
2. 14% Folate
3. 5% Niacin
4. 9% Riboflavin
5. 50% Thiamine
6. 53% Magnesium 
7. 12% Pantothenic acid
8. 29% Iron
9. 240% Manganese
10. 12% Potassium 
11. 52% potassium 
12. 42% Copper
13. 26% Zinc

Amino Acid

Tryptophan
Leucine
Icoleucine
Lysine
Methionine
Phenylalanine
Tyrosine
Valine
Glycine
Arginine
Alanine
Proline
Serine

Lipids
Omega-3    0.11%
Omega-6    2.42%
Monounsaturated  2.17%
Saturated       1.21%

Toxic effects
Celiac Disease patients should avoid Oates and Oats-containing of oats (Due to the Gluten and Avenin content of oats).

Walnuts may lower total serum cholesterol, LDL and Lipoprotein (a) levels,
Of all Nuts, Walnuts contain the highest content of the important Essential Fatty Acid, 

Walnuts are a rich source of Vitamins and Minerals

1. Niacin (B3)
2. Thiamin (B6)
3. Riboflavin (B)
4. Folic acid as Folate (B)
5. Pantothenic acid
6. Vitamin C
7. Vitamin E
8. Calcium 
9. Magnesium
10. Zinc
11. Iron
12. Potassium
13. Sodium 

Walnuts are richer than most nuts in polyunsaturated fats (good fats) and have a high amount of Omega-3 fatty acid (ALA) alpha-linolenic acid
Omega-6 fatty acid (linoleic acid) 72%
Lutein (beta-carotene)
Zeaxanthinas (phytosterols)

Antioxidants
Ellagic acid
Melatonin
L-Arginine high in raw walnuts
Catechin
phytic acid
Walnuts also are a good source of dietary fiber. According to the National Institutes of Health (NAH), walnuts are rich in omega 3 fatty acid that have been shown to help improve Heart health. 

Health Benefits of Calcium
– May enhance the function of the AdrenalGland 
– May lower Blood Pressure 
– May help to prevent Kidney Stones
– Abnormalities in Calcium may be an important factor in the pathogenesis of Hypertension
– May help to prevent (both forms of) Stroke
–  May normalize heart rhythm in Arrhythmias patients
– Calcium can help and prevent constipation and alleviate heartburn
– May help to alleviate Gastric ulcer
– Calcium can help to prevent some forms of cancer ( Brian, Meningioma, colon and Ovarian )
– May lower total serum Cholesterol level by up to 6% and help to increase HDL, also decrease LDL level by 11%.
– 98% of the body”s Calcium is concentrated in the Bones where Calcium is involved in the formation and growth of the Bones. Optimal Calcium intake     may help to prevent 
          Fractures, and There is a strong relationship between Calcium deficiency and  Osteoporosis
– May help Bone Pain
– May help Joint Pain and some Backache
– May help Muscle Weakness and Muscle Cramps
– May help to prevent Cataracts 
– May prevent cancer ( Colon, Ovarian and  Brain )
–  May be useful for the prevention/treatment of Alzheimer’s disease  (it may activate the Choline Acetylase enzyme that generates Acetylcholine, the Neurotransmitter that is
          most dysfunctional in Alzheimer”s Disease patients).

 Dietary Sources of Calcium (mg of Calcium per 100 grams)

Grains 
wheat Bran  119
Buckwheat  114
wheat Germ  72
Ray                38

Dair
Swiss cheese  950
whey powder  646
Cow’s milk       115
Milk goat’s       129
Eggs yolk       131

Seafoods
Scallops            115
Salmon             105

Legumes
Chick peas       150
Mung Beans     118

Nuts
Almonds           245
Hazelnuts        188
Brazil nuts       186
Pistachio         131    

Fruits
figs                   240
Olive                106
Apricot             67
Dates               59

Vegetables
Kale                  249
Watercress      192
Broccoli           123
Onions             136
Sweet Potato    32

Herbs
Parsly              203
Dandelion leaves  187