Sweetness

What sugar can I have?  How can I get sweetness into me and still be healthy?  Common questions that I ask myself, because, hey, I HAVE A SWEET TOOTH (or two).

First, below are listed many of the more common types of sweeteners.

Artificial sweeteners: Acesulfame potassium (Sunett, Sweet One), Aspartame (Equal, NutraSweet), Neotame, Saccharin (SugarTwin, Sweet’N Low), Sucralose (Splenda), Advantame.

Sugar alcohol sweeteners: Erythritol, Hydrogenated starch hydrolysate, Isomalt, Lactitol, Maltitol, Mannitol, Sorbitol, Xylitol.

Natural sweeteners: Agave, Date sugar, Fruit juice concentrate, Honey, Maple syrup, Molasses, Cane Sugar.

Herbal sweetener: Stevia.

So which ones are healthy?!  That’s what I want to know.  NOW.

Few or no calories is good, right?

A few thoughts regarding types of sweeteners…

Artificial sweeteners were once upon a time believed to be metabolically inactive but have more recently come under as much fire as sugar itself. A few recent studies suggest that consumption of these allegedly “healthier” sugar substitutes actually increases rather than decreases abdominal fat (Fowler SP, et al. Am J Geriatr Soc. 2015; 63(4): 708–715), and can boost incidence of cardiovascular disease (Vyas et al. J Am Coll Cardiol. 2014) and diabetes (Fagherazzi et al. AJCN. 2013)

Artificial sweeteners also disrupt the gut flora balance (microbiome) per multiple studies which can have a multitude of negative effects on our body (ie way too many to list here).

Sugar alcohols generally have slightly few calories than regular table sugar and are about as sweet as table sugar.

It’s not all about simple blood sugar and insulin.  Leptin matters too!

• Leptin is a hormone that suppresses the appetite and increases energy metabolism. Typically that’s great! 

• That said, chronically elevated leptin can lead to leptin resistance.

• So, over time, with constant exposure, the brain blocks the leptin receptors to compensate, diminishing satiety (increasing appetite) and causing cravings, and potentially decreasing metabolism (causing weight gain).

• Leptin resistance has been observed with chronic consumption of fructose and artificial sweeteners (Shapiro et al. Am J of Phys. 2008; R1370-R1375; Cong et al. PLOS one. 2013; DOI: 10.1371/journal.pone.0070257).

Allulose.  This is a naturally occurring sugar found in small quantities in jackfruit, figs, and raisins, that was recently introduced into the world of food manufacturing.  So, it technically fits into the category of “Natural Sweeteners”.

• In 2015, Anderson Global Group and Tate & Lyle both announced the launch of allulose in the US, under the brand names ‘AllSweet’ (AGG) and ‘Dolcia Prima’ (Tate & Lyle).

• Allulose has the taste and texture of regular table sugar and performs similarly in baked goods, but with 90% fewer calories, potentially marking it as the holy grail of sweeteners.

• However, there is evidence of fatty degeneration and fibrosis in the liver with allulose consumption (Yagi & Matsuo, 2009; J Clin Biochem Nutr. 2009 Nov; 45(3): 271–277).

• Even low-dose ingestion (3% for 90 days) significantly enlarged rats’ livers and kidneys (Matsuo, Ishii & Shirai, 2012; J Clin Biochem Nutr. 2012 Mar;50(2):158-61. doi: 10.3164/jcbn.11-66.).

The bottom line is that the taste of sweetness on the tongue triggers leptin release, no matter which sweetener type is used and regardless of whether the sweetener has caloric value. This response essentially "tricks the brain" into thinking that it is receiving glucose.

I would NOT recommend allulose loaded products as they come on the market.  It is natural, so a tiny bit probably is just fine, but in the doses that are in manufactured foods now and will be in the near future, NOT GOOD.

Based on my expertise in nutrition and medicine, I believe that sugars contained in the whole fruit and vegetables are WAY, WAY, WAY better than anything else because it comes in a healthy relationship to so many other nutrients.  Yes, there is such thing as eating too much fruit.  General rule is, eat more veggies than fruit.  Eat more fruit when it’s in season and less when it’s out of season.  Stay away from dried fruit as it has metabolized itself almost completely pure sugar.  After fruit comes stevia.  I even grow a stevia plant in my garden and during the right season will throw a leaf in the blender to sweeten a smoothie on occasion.

These are all general guidelines and it helps if you know your fasting glucose, A1c, insulin and/or leptin levels to make a truly informed decision on how much sweetness your body can thrive with.

Another consideration, which is often left undiscussed when it comes to low calorie sweeteners, is the adaptation of our society to sweet. At no point in human history have people consumed so many foods with a flavor profile so sweet. All these added sweeteners (whether natural or artificial) are acclimating our taste buds to a flavor profile that reduces the enjoyably of other naturally occurring flavors. Oranges and apples are sweet, but have an apple after a cup of soda and it won’t taste as amazing.

Enjoy the video and, as always, feel free to pass it along!

Medical Disclaimer: Information provided in this article is for informational purposes only. The information is a result of years of practice and experience by Yoshi Rahm, DO. However, this information is NOT intended as a substitute for the advice provided by your physician or other health care professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other health care professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Information provided in this article and the use of any products or services related to this article by you DOES NOT create a doctor-patient relationship between you and Yoshi Rahm, DO or any other physician featured in this article. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Sitting is Too Easy

Sitting is the “New Smoking”.  It’s bad.  Real bad. 

Even if you exercise 1 hour every day, sitting, or being sedentary in general, is still a risk factor for multiple chronic diseases and premature death.  So this is for you whether you exercise consistently or not, because sitting is an independent risk factor for premature death no matter how much you exercise.

If you spend even an hour at a time sitting, whether at work or home, at a desk, computer, phone, on a couch, in a hammock, driving a car, etc., then you are actively harming yourself.

Your body is made for movement and studies suggest that the body should move (even while sleeping) every 15 to 20 minutes.  So, that’s exactly what you should be doing.

Steps to make being sedentary and/or sitting too much a non-health hazard:

1. Calculate how much sitting you do on average each day.  Also estimate how long you go sitting in one position without moving.
   
2. Exercise or at least move for an extended time period consistently daily.  Make this an activity that you actually enjoy and mix it up.
   
3. Decrease sitting time by doing step #4.
   
4. Stand for 15-30 seconds every 15-20 minutes during extended sitting/sedentary periods.  Set a timer if you have to.

This will help your muscles, enzymes, hormones, neurotransmitters, metabolism, overall energy, and life expectancy in general.

Enjoy living :-) And enjoy the video!

Medical Disclaimer: Information provided in this article is for informational purposes only. The information is a result of years of practice and experience by Yoshi Rahm, DO. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. 

Do not use the information provided in this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Information provided in this article and the use of any products or services related to this article by you DOES NOT create a doctor-patient relationship between you and Yoshi Rahm, DO or any other physician featured in this article. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The One Thing My Wife Drinks Every Morning

There is one simple thing that my wife, Sonia, drinks every morning.  She does this one thing to improve her digestion.  For her, it’s specifically to help decrease stomach pain.  She’s been doing it a few years now.  It’s hard to do something for a few years if it doesn’t palpably help you, so you can bet that it truly helps her.  That’s why I want to share it with you.  What she also does it for (though she doesn’t know it) is to help her body detoxify, improve her metabolism, boost her immune system and improve her energy.

What is the one simple thing she does that improves her digestion, detoxification, immune system, metabolism and energy?

Lemon water first thing in the morning upon awakening.  She (sometimes I do this for her :) squeezes ½ to 1 whole organic lemon into a warm cup of purified water then drinks it at least 10-15 minutes before eating or drinking anything else.

It’s a simple remedy that’s been used in Ayurvedic medicine for a few millennia as an immune strengthener, digestive aid, especially as a bowel movement regulator, and as a liver cleanser.  Not a bad track record.

Lemons contain citric acid, magnesium, bioflavonoids, vitamin C, pectin, calcium and limonene, which supercharges your immune system.

Interestingly, lemons are considered one of the most alkalizing foods you can eat. This seems weird since they are acidic on their own outside the body. However, once put down the hatch (mouth), lemons become alkaline because the citric acid does not create acidity once it has been metabolized. The minerals in lemons are actually what helps to alkalize the blood.  Most people are too acidic (from eating too much sugar and grains), and drinking warm lemon water helps reduce overall acidity, drawing uric acid from the joints.

So, to review:

• ½ - 1 fresh organic lemon (not store bought pre-squeezed lemon juice)
• 1 cup warm purified water
• Taken at least 10 minutes before any other food or drink first thing upon awakening.

This daily trick can help you improve your digestion, help you detoxify, boost your immune system, boost your metabolism and boost your energy levels.

Medical Disclaimer: Information provided in this article is for informational purposes only. The information is a result of years of practice and experience by Yoshi Rahm, DO. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. 

Do not use the information provided in this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Information provided in this article and the use of any products or services related to this article by you DOES NOT create a doctor-patient relationship between you and Yoshi Rahm, DO or any other physician featured in this article. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.