Vitamin Information Center

CARBOHYDRATES
Carbohydrates are the body’s main source of fuel—glucose, which is needed by every
cell in our body. They also provide valuable nutrients (vitamins, minerals, and es-
sential fatty acids) and fi bre, which is important for intestinal health.
Food Sources
There are two classes of carbohydrates—simple and complex. Simple carbohydrates
include naturally occurring sugars in milk and fruit, and refi ned sugars (granulated
sugar). There is a major difference among these simple carbohydrates: fruits offer
a range of nutrients and fi bre, while refi ned sugars provide empty calories and lack Macronutrients | 9
nutritional value. Excess sugar consumption is linked to dental caries, obesity, insulin
resistance, high triglycerides, low HDL (good) cholesterol, and compromised immune
function. The World Health Organization recommends reducing sugar intake to below
10 percent of total calories. Aside from candy and baked goods, sugar is also found in
pop, condiments (ketchup, barbecue sauces), juices, ice cream, and other sweets.
Complex carbohydrates include starches and indigestible dietary fi bre. Starches
are found in bread, pasta, rice, beans, and some vegetables. Today many of our
starches are refi ned and processed, which strips the food of its fi bre and nutrients. For
example, white bread, pasta, and rice are much less nutritious, so choose the brown
or whole-grain products.
Dietary fi bre is found in fruits, vegetables, beans, and the indigestible parts of
whole grains such as wheat and oat bran. In addition to supporting intestinal health
and proper elimination, fi bre also improves blood sugar balance, lowers cholesterol,
reduces the risk of colon and breast cancer, and plays a role in weight management.
The recommended intake of fi bre for adults 50 years and younger is 38 g for
men and 25 g for women; for men and women over 50 it is 30 and 21 g per day,
respectively, due to decreased food consumption. Sadly, most people get only one-
third to one-half of the recommended amount. To boost fi bre intake, incorporate
more raw vegetables, fruits, whole grains, and legumes in your diet and consider a
fi bre supplement.
Glycemic Index
The glycemic index (GI) is a scale that measures how quickly carbohydrates are broken
down into sugar. Those that are broken down quickly—such as simple carbohydrates
and refi ned starches—have a high GI. Foods that are broken down slowly—such as
most vegetables, fruits, and unprocessed grains—have a low GI.
Numerous studies have linked high-GI diets to obesity, insulin resistance, type 2 di-
abetes, and increased risk of heart disease. Eating high-GI foods can lead to blood sugar
imbalances that may result in fatigue, increased appetite, and food cravings. For these
reasons, it is best to minimize high-GI foods and maximize your intake of low-GI foods.
See Appendix B for more information on the GI and the rating for common foods.

All it takes to be full of energy, healthy and slim is to exercise every day and eat a lacto-ovo vegetarian diet.
That means no meat, chicken or fish, but you can have eggs and dairy.

Judi and Shari Zucker, 47-year-old twins, claim they have walked this walk for 36 years. Both live in Santa Barbara, Calif. Both are married with families and both have careers – in real estate and interior design.

But the gals also have a passion for healthy eating outlined in their new book, “The Double Energy Diet” (Book Publishing Company, Summertown, Tenn.).

They talked about their food fads and their diet and interrupted each other in an energetic conversation.

Q. You say a vegetarian diet gives you more energy?

SHARI. We find that this diet works for us and we can back it up with scientific and medical information. It’s a lifestyle, comfortable and easy. And it is an asset to having more energy. On this diet, you instantly will feel better. And you will lose weight, I’m sure. But everybody has their own body type. But if you feel better, you project better about yourself.

Q. No meat, chicken or fish, but I can have carbs?

JUDI. So many diet books cut the carbs and emphasize high protein. Carbs are great energy food. Whole grains, not white flour. Simple sugar and white flour are empty calories and you waste time eating them.

Q. You have been developing recipes and writing books since you were 17?

JUDI. We have a passion for health and nutrition. Our books are common sense approaches to eating.

SHARI. You should try our Great Granola recipe. It’s easy:

Take 2/3 cup canola oil, one-half cup liquid sweetener of your choice, 5 cups rolled oats, 2-{ cups chopped walnuts or pecans, 2 cups unsweetened shredded or shaved coconut, 1 cup raw sunflower seeds, 1 cup oat bran, half-cup raisins, 2 tablespoons flaxseed meal or flaxseeds, 1 tablespoon pure vanilla extract and 1 teaspoon ground cinnamon.

Just preheat the oven to 350 degrees. Place the oil and sweetener in a large saucepan and warm over medium heat. Remove from the heat and stir in everything. Mix well, then spread the mixture over a baking sheet and bake for 15 minutes, stirring occasionally with a butter knifeStore this in a cool, dry place and it will keep for up to one week – or three months in a zipper-locked freezer bag.

Q. You have a lot of recipes in this book, including enchiladas and pumpkin muffins, pizzas and peanut butter treats. Not exactly a boring diet. But you have separate households. How do you manage your own families and still stay so pleasant with each other. Or do you?

JUDI. I think the fact we are so in tune with one another makes a difference. We are a walking testimonial that the diet regime works and it helps keep us together.

Q. What about portion sizes on this diet?

SHARI. Calories in, calories out. A huge salad has less calories than a chocolate bar. Fruits and vegetables add more fiber. All of this takes more time to digest. We try to get foods that are nutrient dense. Of course, portion size makes a difference. A huge serving of eggplant lasagna will have more calories.

Q. What if I don’t want to give up meat, chicken and fish?

JUDI. Well, we talk about going organic in the book. But we really hope you will try to take out the meat, chicken and fish. You’ll feel better.

You’ll have more energy.

SHARI. Once in a while we have to go off our diet. We don’t want to be social outcasts. But we try to stay with the diet 95 percent of the time, only going off when we travel or visit relatives. But one thing we are adamant about personally – do not eat meat. Meat is hard to digest. It is not an energy food.

(Jane Glenn Haas writes for The Orange County (Calif.) Register. E-mail her at jghaas@cox.net)

Large sectors of the U.S. population are deficient in vitamin B6, according to a new study conducted by researchers from Tufts University and published in the American Journal of Clinical Nutrition.

The researchers warned that signs of deficiency emerged even among those meeting or exceeding the recommended dietary intake, and among those taking supplements.

“Across the study population, we noticed participants with inadequate vitamin B6 status even though they reported consuming more than the Recommended Daily Allowance of vitamin B6, which is less than two milligrams per day,” researcher Martha Savaria Morris said.

The Recommended Daily Allowance (RDA) for vitamin B6 is 1.3 milligrams per day for people between the ages of 19 and 50, 1.5 milligrams per day for women over the age of 50 and 1.7 milligrams per day for men over 50.

Researchers analyzed blood samples from 7,822 people of all ages, down to one year old, who participated in the 20043-04 National Health and Nutrition Examination Survey. They measured blood levels of pyridoxal 5′- phosphate (PLP), the biologically active form of the vitamin.

Eleven percent of those taking vitamin B6 supplements had PLP levels indicating deficiency, while 25 percent of those not taking supplements were vitamin deficient.

Male smokers, non-Hispanic African-American men and people of both sexes over the age of 65 were more likely to be vitamin B6 deficient. Women of childbearing age were also at increased risk for deficiency, especially those who had a history of oral contraceptive use.

Among women who did not take vitamin B6 supplements but did take oral contraceptives, 75 percent came up deficient in the vitamin.

The scientists called for more research into this connection, noting that it is possible that vitamin B6 is stored in a different way in women who take oral contraceptives, thus making blood concentration a less useful marker.

Foods rich in vitamin B6 include nuts, vegetables, whole grains and meats.

Sources for this story include: www.foodnavigator-usa.com.

Nails are important parts of our hands and feet. Many people ignore their nails though they serve many important functions. Nails reflect an individual�s personal and health habits �� good or bad. Aside from their cosmetic appeal, nails serve many important functions. Nail disorders can affect our ability to pick up small objects, the way we walk, and our sense of touch. Infrequent in children, nail problems usually increase throughout life and affect a high number of the elderly. This is due to the susceptibility of the nail to fungal infections, its increased thickness with age, circulation problems, and the use of medications.

There are many natural remedies and supplements, which can be helpful for you to give natural nail care.

*If your nails become dry and brittle then it is a sign for deficiency of vitamin-A in your body. If vitamin A is lacking in your body, then it can slow down the growth of your nails. For this, increase the intake of vitamin A in your regular diet. Garlic, parsley, watercress and papaya are some of the foods that are rich in vitamin A.

* Nails also need adequate amounts of calcium to grow healthier.

*Vitamin B is very essential for your natural nail care. Deficiency of which can make your nails to become more fragile with horizontal and vertical ridges. Foods such as fenugreek, dandelion, kelp and parsley are rich sources for vitamin B.

*Folic acid is another essential protein for nails and provides a better natural nail care by maintaining flexibility and strength of nails. It can be mainly found in spinach leaves, citrus fruits, broccoli, berries, whole grains and also legumes and kale.

*Silicon promotes firmness and strength to nails. One can find rich silicon contents in onions, avocados, whole wheat, comfrey, oats, strawberries, alfalfa, rice and nettle.

*Biotin helps in natural nail care by increasing the hard and thick growth of nails. Eggs, brown rice, brewer�s yeast, fish, soya bean and oats are rich sources for biotin.

*Fatty acids are more useful in making nails glossier and flexible. Evening primrose oil, flaxseed oil, salmon and black current oil are rich sources for fatty acids.

* Do not forget the dietary requirements contributing to the health of your nails. Drink lots of water and add foods that are rich in calcium, Vitamins, zinc, sulfur, silicon and biotin.

Since advice about what to eat for optimal health has evolved over time with advances in nutrition science, dietary recommendations are sometimes seen as contradictory. However, a review of three leading dietary guides by researchers at the National Cancer Institute found their essential recommendations are consistent despite the different methodologies used to create the guides.

The NCI researchers compared recommendations and nutrient values of the United States Department of Agriculture’s MyPyramid; the National Heart, Lung and Blood Institute’s DASH Eating Plan and Harvard’s Healthy Eating Pyramid. The study showed that, even though the guides were derived from different types of nutrition research, they share consistent messages: Eat more fruits, vegetables, legumes and whole grains; eat less added sugar and saturated fat; and emphasize plant oils.

Recommendations are similar regarding almost all food groups for both types and amounts of foods people should eat. Primary differences were seen in the types of recommended vegetables and protein sources and the amount of recommended dairy products and total oil. Overall nutrient values were also similar for most nutrients, except vitamin A, vitamin E and calcium.

The researchers conclude: “The evidence base for optimal diets continues to evolve. However, inherent in these guides is a pattern of eating that focuses on nutrient-rich foods and limited calories from added sugar and solid fat.”

This research was published in the March 2008 issue of the Journal of the American Dietetic Association.

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