Insulin Resistance And Cholesterol Changes
After eating a meal, carbohydrates are broken down into glucose by your digestive system. This glucose is then absorbed through the wall of your intestines into your bloodstream.
Once there, insulina hormone, made by your pancreas, that is the primary regulator of carbohydrate metabolismbrings glucose into various cells, so they have the energy to function and do their jobs. Insulin also blocks the breakdown of fat into fatty acids within your body.
Insulin resistance is when the cells become less responsive to this process. As a result, blood sugar eventually increases, which is why it’s considered a precursor to pre-diabetes and type 2 diabetes.
Fats are also broken down within the body at an increased rate, and this ultimately leads to various cholesterol changes. Specifically, insulin resistance lowers HDL and raises triglycerides and LDL.
A low HDL level or a high LDL level paired with a high triglyceride level is linked to the buildup of plaque in the walls of arteries. This condition is called atherosclerosis and it increases your risk of developing a heart attack and stroke.
Sugar Can Cause Insulin Resistance A Stepping Stone Towards Metabolic Syndrome And Diabetes
Insulin is a very important hormone in the body.
It allows glucose to enter cells from the bloodstream and tells the cells to start burning glucose instead of fat.
Having too much glucose in the blood is;highly toxic;and one of the reasons for complications of diabetes, like blindness.
One feature of the metabolic dysfunction that is caused by the Western diet is that insulin stops working as it should. The cells become resistant to it.
This is also known as;insulin resistance, which is believed to be a leading driver of many diseases including metabolic syndrome, obesity, cardiovascular disease and;especially;type II diabetes .
Many studies show that sugar consumption is associated with insulin resistance, especially when it is consumed in large amounts .
The Worlds Best Eating Style
Dietary studies have produced conflicting data. But one diet has proven over and over again in large scale, high-quality, randomized, controlled trials to significantly lower the risk of heart disease and to help people live longer with less dementia.
Thats the Mediterranean diet.
Focusing on healthier fat sources like fish, nuts and olive oil, the diet is heavy on veggies, beans and legumes, favors white meat over red, and includes low-fat dairy. And, needless to say, sugary desserts are scarce.
Its not really a diet, its more a style of eating, Dr. Ahmed says. Its easy, anyone can do it, and youre not starving yourself or limiting calories. So its sustainable. And its filled with stuff we all love to eat.
All the data show that crash diets can be effective in the short term. But people quickly regain those lost pounds and, over time, put on even more weight, he says none of which is good for your heart.
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Sugar Hiding In Drinks Processed Foods
University of Vermont nutrition professor Rachel K. Johnson, PhD, the author of the AHA sugar guidelines, says only a small minority of Americans meet the goal of eating no more than 100 to 150 calories a day of added sugar.
Reading food labels can help, but because labels donât distinguish between added sugars and those that occur naturally in foods like fruits, vegetables, and dairy products, they can be misleading, she says.
âWhen a label has the word âsyrupâ or words that end in âoseâ like sucrose, fructose, and dextrose, these are added sugars,â she says. Another ingredient that represents added sugar is âevaporated cane juice.â
Johnson says anyone who wants to limit the sugar in their diet should start by examining what they drink.
âWe know that beverages are the No. 1 source of added sugar in the diet, and we arenât just talking about soft drinks,â she says. âMost fruit drinks and sports drinks are full of added sugar.â
Eating fewer processed foods is also key, she says.
âThe old mantra to shop the perimeter of the grocery store is as true today as it ever was,â she says. âA diet based of fruits, vegetables, whole grains, low-fat dairy, and lean meats will be low in added sugars.â
Treatment For High Cholesterol
Making lifestyle changes, especially changing some of the foods you eat, and regular physical activity, are very important to help reduce high LDL cholesterol.
You may also need to take cholesterol-lowering medicines to help manage your cholesterol and reduce your risk of having a heart attack or stroke. Talk to your doctor about finding the most appropriate treatment for you.
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High Triglycerides And Sugar Substitutes
My husband’s triglycerides tested at 556. Report said they couldn’t even measure LDL & HDL because they were so high! Dr. prescribed meds, but I would really like to change our diet to help as much as I can.
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Research Links Sugar And Cardiovascular Disease
One study is frequently cited as proving the effects of sugar on cholesterol levels. Researchers found that sugar consumption raised several markers for cardiovascular disease.
They determined that people who consumed more added sugars had lower good cholesterol, or high-density lipoprotein . HDL actually works to take up extra bad cholesterol, or low-density lipoprotein , and transport it to the liver. So, we want our HDL levels to be high.
They also found that these people had higher levels of triglycerides. Either one of these factors can increase your risks of heart disease.
Triglycerides are a type of fat where levels increase after eating. Your body is storing calories that you arent using for energy at the moment. Between meals, when you need energy, these triglycerides are released from fat cells and circulate in the blood. According to the Mayo Clinic, youre likely to have higher triglyceride levels if you eat more than you burn, and if you consume excess amounts of sugar, fat, or alcohol.
Like cholesterol, triglycerides dont dissolve in blood. They move around your vascular system, where they can damage artery walls and cause atherosclerosis, or the hardening of arteries. This is a risk factor for stroke, heart attack, and cardiovascular disease.
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Indian Diet To Reduce Cholesterol & Triglyceride : Tip 1 Dont Be Afraid To Add Grain In Diet For Energy
Choose the whole grain over its refined version. Since weight loss is one of the main focuses for overweight patients, consider controlling the grain consumption. Distribute the grain intake throughout the day like in breakfast, lunch, and evening snacks and in dinner.
Table 1: Grain and grain products for patients with high cholesterol and triglyceride level
|Foods to eat|
|Instant oats Instant pasta|
Whole grains are good for you as they are rich in fiber. But digesting fiber is not always easy for everyone. So, if you suffer from acidity, indigestion, bloating, gas, stomach ache, etc often, you should avoid a very high fiber diet.
Pick neither too much fiber nor too little. For example, instead of choosing instant oats, steel-cut oats, try rolled oats, replace white rice or brown rice with semi-polished rice ; to bring a balance in the fiber content of the daily diet.
Carbohydrates And Cholesterol Levels
So, what’s the correlation between eating carbohydrates and cholesterol levels? A meta-analysis published in December 2015 in the British Journal of Nutrition assessed the effects of a low-carbohydrate diet on weight loss and cardiovascular risk factors, comparing it with a low-fat diet.
The results showed that people who followed the low-carbohydrate diet lost more weight and had greater increases in “good” cholesterol but also had larger increases in “bad” cholesterol, a cardiovascular risk factor, leading the researchers to question whether low-carb diets might have negative effects long-term.
Other research has focused more on how fiber-filled carbohydrates may affect cholesterol. One small study published in Nutrition & Metabolism in February 2012 looked at the effects of flaxseeds on LDL cholesterol levels.
The results showed that participants who drank a flaxseed fiber drink over seven days had a 15 percent drop in LDL cholesterol levels, compared with their LDL results from when they followed a low-fiber diet. When they switched to flaxseed fiber bread, they saw a 9 percent decrease in LDL levels, compared with the low-fiber diet results.
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Food Supplements That Do Not Help With Cholesterol
Many extracts and supplements have been promoted for their overall health benefits and lipid-lowering effects, but do they work?
We reviewed the available scientific research and found that the following supplements had no good evidence to support those claims:
- Selenium: Supplements may help lower cholesterol in people with low levels of selenium, but not in people with normal levels of selenium. There is not enough scientific evidence to say that selenium protects against cardiovascular disease.
- Calcium: Results here are mixed, but the bottom line is calcium supplementation does not improve cholesterol levels.
- Garlic supplements: Raw, powdered, and aged garlic supplements had no effect on cholesterol levels.
- Policosanol: This substance, which is extracted from sugar cane wax, did not improve cholesterol.
- Coconut oil supplements: There is mixed evidence about the cardiovascular benefits or harm of coconut oil. It is not an evidence-based alternative treatment for high cholesterol levels.
- Coconut water: There is no high-quality data about coconut water improving cholesterol levels.
- Resveratrol supplements: There is no evidence that these improve cholesterol levels in humans.
- Soy isoflavones supplements: Taking supplements of soy isoflavones does not improve cholesterol levels.
Sugar And Cholesterol: Whats The Connection
If eggs and other high-cholesterol foods dont raise our cholesterol, then what does?
Added sugar is one of the main culprits.
Simply put, added sugar is any sugar that is not naturally found in the food itself. Foods high in added sugar include candy, baked goods, soda, cake, cookies, juice, granola bars, and more.
Diets high in added sugar can significantly raise triglycerides, LDL, and total cholesterol levels .
Added and refined sugars can also increase inflammation and your overall risk of heart disease .
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Indian Diet To Reduce Cholesterol & Triglyceride : Tip 5 Milk And Milk Products Are Fine In Moderation
Unless you are lactose intolerant or have a milk allergy, avoiding milk just doesnt make any sense. Full fat milk contains saturated fat. However, we cant restrict milks nutritive value only to this. Its a great source of protein, vitamins, and minerals also. To balance it out, try consuming double-toned milk or skimmed milk and its product. ;
A glass of milk can easily be part of your daily diet. If you find difficulty digesting milk, try milk products like curd, buttermilk as mid-morning/ afternoon snacks or to finish lunch. ;
The 20 Worst Foods For High Cholesterol
Cholesterol is a strange thing: too much, and youre in a trouble, too little, and youre in just as much. With too little, our bodies cant function normally. With too much, we increase our risk of heart disease, stroke, blood clots, and a litany of other unmentionables. While low cholesterol isnt a concern for the vast majority of us, high cholesterol is. While the condition can sometimes be inherited , most of the time its down to lifestyle choices. Even if you exercise enough to look trim and healthy, you could still be in for a world of trouble if youre regularly filling your belly with less than optimal foods.
The real kick in the teeth is that high cholesterol is symptomless: unless you take a blood test to detect your levels, the first time most people realize they have the condition is when they fall ill as a result of it. Of course, regular testing is a great way of working out exactly whats going on in your body , but prevention is always better than cure.
Fortunately, a few tweaks to your lifestyle can slash your risk of developing the disease, keeping you trouble-free and healthy into a ripe old age. The first thing to understand is what factors increase the risk of bad cholesterol .
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Simple And Complex Carbohydrates
Carbohydrates are broken down by the body and turned into sugar, which is absorbed by cells and used as energy. Any additional carbs can be stored for later use. But all carbohydrates are not created equal, and different types may have different effects on your cholesterol levels.
Carbohydrates fall into one of two categories, simple and complex. Simple carbs have a chemical structure of one or two sugar molecules, explains the Harvard T.H. Chan School of Public Health. You can digest these carbohydrates easily and quickly, which can create a faster rise in blood sugar. ‘
According to the U.S. National Library of Medicine, types of simple carbohydrates include:
- Table sugar
- Fruit juice
- Dairy products
Complex carbohydrates contain three or more sugar molecules, which creates a more complicated structure that takes longer to digest. The best ones are high in fiber, vitamins and minerals and include whole grains.
Fiber is one important factor that separates good complex carbohydrates from the not-so-good, explains the Harvard School of Public Health. White rice and pasta, for instance, have had their fiber and many nutrients removed and will elevate blood sugar quickly, compared with the whole-grain versions. Whole fruit also contains fiber and will release into the bloodstream much slower than fruit juice.
Added Sugar Contains No Essential Nutrients And Is Bad For Your Teeth
Youve probably heard this a million times before but its worth repeating.
Added sugars contain a whole bunch of calories with NO essential nutrients.
For this reason, they are called empty;calories.
There are no proteins, essential fats, vitamins or minerals in sugar just pure energy.
When people eat up to 10-20% of calories as sugar , this can become a;major;problem and contribute to nutrient deficiencies.
Sugar is also very bad for the teeth, because it provides easily digestible energy for the bad bacteria in the mouth .
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Do You Eat Hidden Sugars
The sugar impact on cholesterol does not involve only, the little white parallelepiped that you put in your coffee. The most dangerous sugar is hidden in foods where it is easy to forget:
Above all in sweet drinks all sodas, but also fruit juices, and especially energy drinks, including sports drinks Cakes and pastries are also rich in sugar, of course, just like chocolate and confectionery but that, you already knew it is not it? More unexpected as sources of sugar are the prepared dishes: salad dressing, barbecue sauce, tomato sauce, rolls and meat for hamburgers. Of all the packaged foods that we find in a grocery store, 64% contain added sugar. Although their taste does not seem sweet, they sometimes contain a lot. Sugar, which hides in processed foods and sweets, maybe behind that in the last thirty years, the obesity rate has doubled and diabetes has tripled.
What Should I Do About My Diet
Low-fat isn’t as beneficial as one might think if it cuts out both the harmful and beneficial fats. Those beneficial fats are known as monounsaturated fatty acids and can benefit a variety of metabolic processes.
Researchers have shown that increasing your intake of MUFAs can balance cholesterol levels in the blood, lowering LDL by 5% while those consuming saturated fats saw LDL levels rise by 4%.
Dietary sources of MUFAs include the classic olive oil, hazelnut and avocado oils, as well as macadamia and hazelnuts. These agents also help improve blood sugar regulation as those consuming a diet rich in MUFAs saw an 8.8% increase in insulin sensitivity, lowered HbA1c levels , and improved HOMA-IR scores .
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How Fat Moves From Food To The Bloodstream
Fat and cholesterol cant dissolve in water or blood. Instead, the body packages fat and cholesterol into tiny, protein-covered particles called lipoproteins. Lipoproteins can transport a lot of fat; they mix easily with blood and flow with it. Some of these particles are big and fluffy, while others are small and dense. The most important ones are low-density lipoproteins , high-density lipoproteins , and triglycerides.
- Low Density lipoproteins
Low-density lipoproteins carry cholesterol from the liver to the rest of the body. Cells latch onto these particles and extract fat and cholesterol from them. When there is too much LDL cholesterol in the blood, these particles can form deposits in the walls of the coronary arteries and other arteries throughout the body. Such deposits, called plaque, can narrow arteries and limit blood flow. When plaque breaks apart, it can cause a heart attack or stroke. Because of this, LDL cholesterol is often referred to as bad, or harmful, cholesterol.
- High-density lipoproteins
High-density lipoproteins scavenge cholesterol from the bloodstream, from LDL, and from artery walls and ferry it back to the liver for disposal. Think of HDL as the garbage trucks of the bloodstream. HDL cholesterol is often referred to as good, or protective, cholesterol.
In general, the lower your LDL and the higher your HDL, the better your chances of preventing heart disease and other chronic conditions.
Myth #2: Cholesterol Is Bad
Cholesterol is absolutely necessary for your body to produce critical things, like vitamin D when your skin is exposed to the sun, your sex hormones , as well as bile to help you absorb dietary fats.; Not to mention that it’s incorporated into the membranes of your cells.
Talk about an important molecule!
The overall amount of cholesterol in your blood isn’t nearly as important as how much of each kind you have in your blood.
While way too much LDL cholesterol as compared with HDL may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health.
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