Carbohydrates

Carbohydrates are one of the three main types of foods, known as macronutrients, along with proteins and fats. The Western diet is high in carbohydrates, both raw and refined. In fact, many health professionals and weight loss "experts" say we should eat more carbohydrates and less protein and fat.Unfortunately, it's not quite that simple. Unlike people, carbohydrates are not all created equal. You may already be familiar with the concept of simple carbohydrates, like fruits and the equally accepted concept of "complex" carbohydrates such as rice, pasta and potatoes.

Although this is one way to differentiate, we believe there is a much more important method, which has massive implications for health, weight-management and disease prevention.

Simple carbohydrates

Fruit and vegetable sugars

Sucrose (sugar)

"Complex" carbohydrates

Starchy foods (like potatoes)

Grain and grain products (pasta, bread)

Rice

But before we get to that (click here if you can't wait), let's start with the basics.

Carbohydrates are generally simple compounds and contain only carbon, hydrogen and oxygen. They are all eitehr a single sugar (or monosaccharide) or a chain of conected sugar molecules (or polysaccharides). Simple sugars include fructose, glucose and sucrose, whilst examples of polysaccharides include starch and gums. The difference between simple sugars is purely the position of the oxygen atom on the ring of carbons.

In the body, all carbohydrates are broken down (and/or chemically converted) to their simplest form - glucose, which is the "fuel" of preference in the body and is required day and night, awake or asleep for brain function. Sugar levels therefore have to be regulated so that, even when food is not present, the brain gets the glucose it needs. When the body loses control of blood sugar, major problems occur, which will quickly lead to death if not corrected. The inability of the body to control blood sugar in known as diabetes.

Diabetes is increasing in the UK and USA at an incredible rate and is already blamed for using over 10% of all health care resources. Recent estimates suggest that within the next 20 years or so, this will increase to 30% of ALL health care costs. Clearly something has to be done about this.

In fact, it's really quite simple, but requires a change in approach from the authorities and a recognition that fat intake isn't the only important thing in weight control (diabetes is closely associated with obesity).

Glycaemic index (glycemic index if you are in the USA)

Glycaemic index is the term used to determine how quickly carbohydrates release their sugar into the blood. Some carbs release their sugar very quickly and cause blood sugar to "spike" sharply, whilst others release their sugar more slowly, elevating sugar to a lesser degree but for a longer time.

This is important, because the body regulates the level of blood sugar through a complicated series of chemicals and hormones, the principle one of which is insulin. High blood sugar stimulates release of lots of insulin, which makes the liver convert sugar to fat. (and you thought it was fat intake that counted....read on)

Diabetes is caused by the repeated release of increasing amounts of unsulin as the tissues get used to it and begin to respond to it less and less, creating insulin resistance. This is the first step to diabetes, in which the pancreas (where insulin is made) "gives up" and stops insulin production altogether. The result is a total loss of control of blood sugar - diabetes. (click here for more information on diabetes, how to prevent it and natural treatments)

Glycaemic index (GI) is explained in more detail here, but it should be clear from even the bief explanation above that it can have a major impact on health. Not only can diabetes be caused by consumption of too much high GI foods, it is this and NOT over consumption of fats that is responsible for the increasing level of obesity seen in the Western world, especially obesity in children.

Conversely, it is quite possible to minimise both your weight and your chances of developing diabetes by keeping a close eye on the GI of what you eat. People who eat a low GI diet, especially a low-grain diet stand a significantly reduced risk of these, and other diseases.Carbohydrates have come in for a bashing lately, mostly because of the Atkins diet. This radical diet proposes cutting out carbs together and replacing them with protein. Whilst this can be effective in radically reducing weight, it can also be very dangerous.

As a rule, diets are a bad idea anyway, as they are usually followed by a return to your previous regimen which quickly leads to weight gain. The only way to consistently lost and keep off weight is to change what you eat - permanently. Click here to find out more about weight control.

Amino Acids

Supplemental Amino Acids

Supplemental amino acids are available in combination with various multivitamin formulas, as protein mixtures, in a wide variety of food supplements, and in a number of amino acid formulas. They can be purchased as capsules, tablets, liquids, and powders. Most amino acid supplements are derived from animal protein, yeast protein, or vegetable protein. Crystalline free-form amino acids are generally extracted from a variety of grain products. Brown rice bran is a prime source, although cold-pressed yeast and milk proteins are also used.

Free-form means the amino acid is in its purest form. Free-form amino acids need no digestion and are absorbed directly into the bloodstream. These white crystalline amino acids are stable at room temperature and decompose when heated to temperatures of 350F to 660F (180C to 350C). They are rapidly absorbed and do not come from potentially allergenic food sources. For best results, choose encapsulated powders or powder.

When choosing amino acid supplements, look for products that contain USP (U.S. Pharmacopeia) pharmaceutical-grade L-crystalline amino acids. Most of the amino acids (except for glycine) can appear in two forms, the chemical structure of one being the mirror image of the other. These are called the D- and L- forms for example, D-cystine and L-cystine. The "D" stands for dextro (Latin for "right") and the "L" for levo (Latin for "left"); these terms denote the direction of the rotation of the spiral that is the chemical structure of the molecule. Proteins in animal and plant tissue are made from the L- forms of amino acids (with the exception of phenylalanine, which is also used in the form of DL-phenylalanine, a mixture of the D- and L- forms). Thus, with respect to supplements of amino acids, products containing the L- forms of amino acids are considered to be more compatible with human biochemistry.

Each amino acid has specific functions in the body. The many functions and possible symptoms of deficiency of twenty-eight amino acids and related compounds are described below. When taking amino acids individually for healing purposes, take them on an empty stomach to avoid making them compete for absorption with the amino acids present in foods. When taking individual amino acids, it is best to take them in the morning or between meals, with small amounts of vitamin B and vitamin C to enhance absorption.

When taking an amino acid complex that includes all of the essential amino acids, it is best to take it a half hour away from a meal, either before or after. If you are taking individual amino acids, it is wise also to take a full amino acid complex, including both essential and nonessential amino acids, at a different time. This is the best way to as-sure you have adequate amounts of all the necessary amino acids.

Be aware that individual amino acids should not be taken for long periods of time. A good rule to follow is to alternate the individual amino acids that fit your needs and back them up with an amino acid complex, taking the supplements for two months and then discontinuing them for two months. Moderation is the key. Some amino acids have potentially toxic effects when taken in high doses (over 6,000 milligrams per day) and may cause neurological damage. These include aspartic acid, glutamic acid, homocysteine, serine, and tryptophan. Cysteine can be toxic if taken in amounts over 1,000 milligrams per day. Do not give supplemental amino acids to a child, or take doses of any amino acid in excess of the amount recommended unless specifically directed to do so by your health care provider.

Some recommended amino acid products include the following:

A/G-Pro from Miller Pharmacal Group, a complete amino acid and mineral supplement.

Anabolic Amino Balance and Muscle Octane from Anabol Naturals. Anabolic Amino Balance is a complex of twenty-three free-form amino acids. Muscle Octane is a blend of free form branched chain amino acids (L-leucine,L-valine, and L-isoleucine). Anabol Naturals also pro-duces free-form single amino acids.

Amino Blend from Carlson Laboratories, a complex containing twenty amino acids, both essential and non-essential.

Alanine

Alanine plays a major role in the transfer of nitrogen from peripheral tissue to the liver. It aids in the metabolism of glucose, a simple carbohydrate that the body uses for energy.

Alanine also guards against the buildup of toxic sub-stances that are released in the muscle cells when muscle protein is broken down to meet energy needs quickly, such as happens with aerobic exercise. Epstein-Barr virus and chronic fatigue have been associated with excessive alanine levels and low levels of tyrosine and phenylalanine. One form of alanine, beta-alanine, is a constituent of pantothenic acid (vitamin 65) and coenzyme A, a vital catalyst in the body.

Research has found that for people with insulin-dependent diabetes, taking an oral dose of L-alanine can be more effective than a conventional bedtime snack in preventing nighttime hypoglycemia.

Arginine

Arginine retards the growth of tumors and cancer by enhancing immune function. It increases the size and activity of the thymus gland, which manufactures T lymphocytes (T cells), crucial components of the immune system. Arginine may therefore benefit those suffering from AIDS and malignant diseases that suppress the immune system. It is also good for liver disorders such as cirrhosis of the liver and fatty liver; it aids in liver detoxification by neutralizing ammonia. It may also reduce the effects of chronic alcohol toxicity.

Seminal fluid contains arginine. Studies suggest that sexual maturity may be delayed by arginine deficiency; conversely, arginine is useful in treating sterility in men. It is found in high concentrations in the skin and connective tissues, making it helpful for healing and repair of damaged tissue.

Arginine is important for muscle metabolism. It helps to maintain a proper nitrogen balance by acting as a vehicle for transportation and storage, and aiding in the excretion, of excess nitrogen. Studies have shown that it also reduces nitrogen losses in people who have undergone surgery, and improves the function of cells in lymphatic tissue. This amino acid aids in weight loss because it facilitates an increase in muscle mass and a reduction of body fat. It is also involved in a variety of enzymes and hormones. It aids in stimulating the pancreas to release insulin, is a component grade L-crystalline amino acids. Most of the amino acids (except for glycine) can appear in two forms, the chemical structure of one being the mirror image of the other.

These are called the D- and L- forms for example, D-cystine and L-cystine. The "D" stands for dextro (Latin for "right") and the "L" for levo (Latin for "left"); these terms denote the direction of the rotation of the spiral that is the chemical structure of the molecule. Proteins in animal and plant tissue are made from the L- forms of amino acids (with the exception of phenylalanine, which is also used in the form of DL-phenylalanine, a mixture of the D- and L- forms). Thus, with respect to supplements of amino acids, products containing the L- forms of amino acids are considered to be more compatible with human biochemistry.