Wednesday, December 4, 2013

No count calorie foods








I am at war with sugars. All of them. Glucose, sucrose, fructose, maltose and table sugar. Definitely also all the artificial sweeteners. I am Diabetic Type 2 and needs to control my blood glucose daily. Alas I am also a prostate cancer survivor.

Cancer cells thrive on sugars; basically simple sugars from carbohydrate. All of them. So I would kill two birds with one stone if I could find the remedy for my love and consumption of sugars.
It is a fact that sugar is the common denominator for all our diseases. Sugar is the basic root cause to our ailments.

I came across Jorge Cruise’s The 100. A book describing his diet in counting only sugar calories and lose up to 18 lbs in two weeks.  Yes it is a weight loss book whose diet is proven by science as usually proclaimed.

I have read many books on diets but none come close to Cruise’s The 100 in practicality, simplicity and conceptually agreeable.

It is a fact that all carbohydrates are indeed sugars, some simple sugars and some complex sugars, nonetheless sugars. Table sugar is half glucose and half fructose. High Fructose Corn Syrup (HFCS) is 55 fructose and 45 glucose. HFCS is the most threatening carbohydrate.

The old understanding of you are what you eat is further explained that you are what your body does with what you ate. Cutting edge nutritional science proves you are what you eat is only half-truth. You are what your body does with what you eat.
A calorie is not a calorie any more. All calories are not created equal. This debunks the theory that one should be able to lose weight if one consumes less calories than one’s needs. Calories are now determined as sugar calories and no-count calories. You can eat as much no-count calories without any penalties.

Counting calories for weight control does not work anymore. We now know more about the metabolic syndrome and insulin spikes. We now also know how metabolism works and distributes the carbohydrates, fats, nutrients, and proteins to our organs, blood and cells. The whole ensemble and processes of sending and receiving chemical signals and messages are determined by that part of the brain called hypothalamus. The hypothalamus works with the other independent systems in the body including the endocrine, nervous, digestive, circulatory, respiratory, muscular and productive systems. The body’s chemical messages are its hormones. Insulin is the master hormone. Insulin is the main regulator of fat storage and mobilization, and how all energy in the body is disseminated
Cruise had researched what foods are No-count calories foods and these should be the foods we should eat if we want to control our weight. There is no specific mention to cancer fighting benefits with these foods. But then don’t we feed the cancer cells less by restricting consumption of sugars? This is my personal “Ahha” moment.

Chart for No-count calories foods (Zero Sugar calories).




Chicken breast
Cornish Hen
Turkey breast

Chicken eggs
Duck eggs
Egg whites
Goose eggs
Catfish
Clams
Cod
Crab
Flounder
Halibut
Lobster
Sole
Oyster
Sardines
Scallops
Swordfish
Tilapia
Trout
Tuna
Bacon
Beef Jerky
Ground beef
Ham
Lamb chop
Pork
Veal
Bolona
Buffalo
Corn beef
Devon sausage
Duck
Goose
Ham
Hot dog
Meat loaf
Pheasant
Pork roll
Roast beef
Salami
Tofu
Veggie Patties
Alfalfa spouts
Artichokes
Arugula
Asparagus
Bell pepper red
Bok Choy
Broccolli
Brussels spouts
Cabbage
Celery
Swiss chard
Collards
White corn
Cucumber
Eggplant
Endive
Green onion
Fennel
Kale
Lettuce
Romaine Lettuce
Mushrooms
Mustard green
Okra
Pepper Jalapeno
Pickles Dill
Radish
Seaweed
Summer squash
Turnip greens
Watercress
Zucchini
Basil fresh
Chives
Garlic
Ginger
Parsley
Salt
Animal fats
Avocado oils
Flaxseed oils
Butter
Ghee
Olive oil
Sesame oil
Walnut oil
Blue cheese
Brick cheese
Brie cheese
Cheddar cheese
Colby cheese
Cottage cheese
Edam Cheese
Fontina cheese
Gorgonzola cheese
Gruyere cheese
Havarti cheese
Mozzarella cheese
Parmesan cheese
Ricotta cheese
Soy cheese
Swiss cheese
Teleme cheese
Coconut milk
Sour cream
Soy milk
Whipped cream
Almonds
Avocado
Baking powder
Brazil nuts
Cashew nuts
Black coffee
Expresso
 Lemon
Lime
Macadamia nuts
Mayonniase
Mustard
Onion
Pine nuts
Pumpkin seeds
Sesame seeds
Soy source
Sunflower seeds
Water
Tea
Tomato
Vinegar



If you want to find out the sugar calories of foods not listed above. Look at the label and multiply the carbohydrate listing by four.

Insulin spikes causes the following:
Impaired glucose tolerance, insulin resistance, and diabetes
Elevated triglycerides
Abdominal obesity
Leptin resistance
Inflammation and oxidative stress
Endothelial dysfunction
Microvascular disease
Hyperuricemia
Renal (kidney) damage
Fatty liver disease
High blood pressure
Metabolic syndrome

Fructose
Here is some food for thoughts.
If you are one of those who believes that fruit is healthy no matter how much you eat, I would strongly encourage you to have your uric acid level checked to find out how sensitive you are to fructose. Eat the amount of fruit you feel is right for you for a few weeks and then check your uric acid level and see if your levels are healthy. If they are elevated you might try reducing the fruit to recommended levels and rechecking your uric acid level. Many who are overweight likely have uric acid levels well above 5.5. Some may even be closer to 10 or above. Measuring your uric acid levels is a very practical way to determine just how strict you need to be when it comes to your fructose – and fruit -- consumption.
Fructose in Fruits:
Fruit
Serving Size
Grams of Fructose
Limes
1 medium
0
Lemons
1 medium
0.6
Cranberries
1 cup
0.7
Passion fruit
1 medium
0.9
Prune
1 medium
1.2
Guava
2 medium
2.2
Date (Deglet Noor style)
1 medium
2.6
Cantaloupe
1/8 of med. melon
2.8
Raspberries
1 cup
3.0
Clementine
1 medium
3.4
Kiwifruit
1 medium
3.4
Blackberries
1 cup
3.5
Star fruit
1 medium
3.6
Cherries, sweet
10
3.8
Strawberries
1 cup
3.8
Cherries, sour
1 cup
4.0
Pineapple
1 slice (3.5" x .75")
4.0
Grapefruit, pink or red
1/2 medium
4.3

More fruits:
Fruit
Serving Size
Grams of Fructose
Boysenberries
1 cup
4.6
Tangerine/mandarin orange
1 medium
4.8
Nectarine
1 medium
5.4
Peach
1 medium
5.9
Orange (navel)
1 medium
6.1
Papaya
1/2 medium
6.3
Honeydew
1/8 of med. melon
6.7
Banana
1 medium
7.1
Blueberries
1 cup
7.4
Date (Medjool)
1 medium
7.7
Apple (composite)
1 medium
9.5
Persimmon
1 medium
10.6
Watermelon
1/16 med. melon
11.3
Pear
1 medium
11.8
Raisins
1/4 cup
12.3
Grapes, seedless (green or red)
1 cup
12.4
Mango
1/2 medium
16.2
Apricots, dried
1 cup
16.4
Figs, dried
1 cup
23.0

Listen to Robert Lustig MD, USLC department of Pediatrics’s presentation called “Sugar the bitter truth” here.
A word of Caution

Do not starve the cancer cells of their food completely. Starving cancer cells activate Cachexia and muscle atrophy, literally eating you up. This is known as the wasting syndrome.
Eat well ya?


Allen Lai

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