Recently, high fructose corn syrup (HFCS), has been in the news. It can lead to obesity, as more people are finding out. Recent studies have shown that HFCS can contain mercury depending on how it is made. As an alternative to HFCS, some have turned to agave syrup. It is sweet and easy-to-use. Is agave syrup good? Recent studies have shown that agave syrup can be even worse than High Fructose Corn Syrup in certain ways. Fructose is one sugar we should limit our intake of. Experts recommend that we limit our fructose intake by between 20 and 25 grams per day. Many people consume more than 70 grams of fructose each day. Agave syrup contains 55% fructose (table sugar has 50%, HFCS has 55%). Some brands of agave syrup contain 70 to 90% fructose.
Fructose
A tablespoon of agave syrup can contain 15 to 20 grams fructose. This is the minimum amount you should consume per day. What is wrong with Fructose Fructose does not undergo the same processing as other sugars like glucose. The body will use 80% of the glucose you consume to fuel itself. The liver processes the remaining 20%. The liver processes all fructose sugar. The liver creates waste products from the sugar. This can cause gout or high blood pressure. You will also find that more calories are stored as fat. Your insulin levels will rise, and your brain won’t recognize that you are full as quickly.
This will make it more tempting to eat more. People are becoming more obese as a result of eating more processed foods with high levels of sugar. All fructose does not have to be bad. A healthy diet would allow you to consume about 15 grams of fruit and vegetables per day. People used to eat 16-24 grams of fructose per day before World War II. Our fructose intake is not a matter of how much fruit we eat, but rather how many processed sugars we consume. Vitamins and minerals are also found in fruit. A healthy diet can include one or two fruits per week. Concentrated sugars such as those found in processed foods and agave syrup can cause too much fructose and are not good for your health.
Oxidative Stress
9.4% of Americans have diabetes, or 30.3 million Americans. 7.2 million people are not diagnosed with diabetes, which means that blood sugar is not being controlled. Prediabetes is almost three times more common than the 30 million. The US has more than 100 million people with diabetes or prediabetes. Diabetes is the 7th leading cause for death in the US. This is likely grossly underestimated, as diabetes complications such as heart disease and diabetes are not reported on the death certificates.
Research has shown that diabetes was a common cause of death for between 35% and 40% of diabetics who died. Cause of death: Cardiovascular disease. Diabetes significantly increases the risk of several cardiovascular problems such as heart disease, stroke, heart attack, and narrowing of the arteries (atherosclerosis). Diabetics are more likely than others to suffer from stroke, heart disease, or nerve damage (neuropathy). Diabetes doubles your risk of developing liver, pancreas and endometrial carcinoma.
Gout and Osteoarthritis
It can increase the risk of colorectal and breast cancers by 20 to 50%. People with certain types or diabetes may have more arthritis. Gout and osteoarthritis are more common in people with type 2 diabetes. Diabetes can cause musculoskeletal problems that lead to symptoms like joint pain, stiffness, swelling, nodules under the skin and fingers, and even joint pain. Diabetes can lead to tightened, thickened skin, trigger fingers, carpal tunnel syndrome, painful shoulders and feet that are severely affected. Joint damage, also known as diabetic arthropathy, can occur after having diabetes for many years. I think of diabetes as an octopus. The diabetes is represented by the head/body of an octopus. The 8 far reaching arms represent the many complications of diabetes.
They are strong and easily “suckered”. These suckers, if you know what they are called, will eat your life away, just like the many complications that come with diabetes. As I have discussed in many articles, oxidative stress is an imbalance in free radicals and antioxidants within the body. This can lead to cell and tissue destruction, and even DNA damage. As a result of cellular tasks, oxidative stress is a natural phenomenon. It plays a significant role in the aging process and disease. Chronic inflammation can be caused by oxidative stress if it is not controlled.
The development of diabetes complications, both cardiovascular and microvascular, is influenced by oxidative stress. A diabetic’s abnormal metabolic function causes mitochondrial superoxide overload (oxidative stress from cells). This happens in both cells of large and small vessels as well as in the myocardium and heart muscle tissue. The good news is that diabetes could be contagious and would be considered an epidemic. Type 2 diabetes can be prevented in 90% of cases. Yes, multiple people in a family can have diabetes. Yes, oxidative stress is inevitable. It is caused by our cellular functions as well as environmental choices and exposures. With lifestyle modifications, nutrition and proven supplementation, we can reduce oxidative stress, slow aging, reduce the risk of chronic disease, and yes, even reduce complications of diabetes.
Calorie Chart
One of the best things you can do to improve your health is to keep a food calorie list handy when choosing food. A list of healthy foods with their calorie counts is even better. Why? Why? It’s about staying healthy and getting healthy. The primary purpose of eating right and staying healthy is to maintain optimal health. Exercising too much can lead to many health problems such as heart disease, stroke, high blood pressure and diabetes, and gallbladder disease. A person who is 40 percent overweight is twice as likely to die prematurely than someone who is average weight. Obesity is not a cosmetic problem. It is a serious health problem. It’s important to have a food calorie list of healthy foods on hand when you shop or eat out.
Fresh fruits and vegetables should be at your top of the list. The National Institutes of Health recommend that everyone consume between five and nine daily servings of fresh fruit and vegetables. Why? They are usually low in calories, high in vitamins, minerals and essential fiber. Choose the brightest colors possible to get the best nutrition. Whole grain breads, pastas and breakfast cereals made from 100% whole grains should be on your top list of healthy foods. High-refined white breads and pasta lack the healthy vitamins, minerals, and fiber found in whole grains. Processed grains can be metabolized as sugar and cause unhealthy spikes in blood sugar.
Final Tips
Avoid high-calorie, high-fat meats when choosing protein foods. Avoid deep-fried, breaded convenience foods. They are high in sodium and fats. Instead, choose to broiled skinless poultry, fish and lean meats. Other protein options include eggs, beans, nuts, and seeds. Dairy products are good sources of protein as well as calcium. However, it is important to choose low-fat milk and yogurt. Keep your beverage choices simple. You don’t need to drink a lot of water to be healthy. However, you can choose to drink low-fat milk, natural juices from fruits and vegetables, and mild herbal teas. Don’t eat high-calorie desserts and sweets. You can choose to snack on fresh fruits, nuts, seeds, and whole grain crackers if you don’t need them.