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From:	Jamessi (71-213-51-245.slkc.qwest.net)
Subject:	Re: Fruit-- to eat or not to eat?
Date:	March 9, 2006 at 12:09 pm PST

In Reply to: Re: Fruit-- to eat or not to eat? posted by Donner on February 7, 2006 at 7:37 pm:

Insulin Secretion stimulates the liver to produce triglycerides. If you want to lower triglycerides, the surest way to do so is to develop eating patterns that help to maintain level blood sugars so that you do not have any unnecessary insulin secretions.

Type II diabetics have generally maintained eating patterns for years that have caused them to become resistant to insulin which leads to even more insulin being produced, causing the liver to produce even more triglycerides.

The question then becomes, how can we best level our blood sugars? One of the reasons Furhman, myself, and others recommend the free use of fruits is that while they do tend to digest very quickly, their glycemic load, which is a measurement of how many grams of carbohydrates are being consumed (not just how fast they are digested) is actually quite low per piece of fruit. This means there is not really that much sugar being added to the blood stream. If the glycemic load of a meal remains below 10, this is generally considered to be very glycemic friendly and blood sugar friendly (see pages 39 and 40 of Original Fast Foods).

A wonderful salad that includes plenty of fruit gives the best of two worlds, instant energy and satisfaction from the fruits, and a steadying affect from the greens.If beans are added too, that steadying affect can last for hours, as the sugars from this combination of foods release into the blood sugar both immediately (from the fruit) and over a longer period of time (from the greens and beans).

Grains on the other hand have a high glycemic load because their carbohydrate content is so high. When trying to overcome type II diabetes or high triglycerides, or when just trying to level blood sugars, it is important to use grains wisely, meaning they should be consumed with foods that have a more steadying affect upon the blood sugars, such as leafy greens, solid green vegetables, non-green non-starchy vegetables, legumes, and so forth. By doing so sugars will release into the blood stream more slowly and over a longer period of time.

My wife and I teach public service food preparation classes. Much of our class time focuses upon an eating pattern that helps to maintain level blood sugars.

Consider one of the favorite Japanese soups eaten by many of the centenarians and super centenarians. It is simply a combination of water, miso, seaweed, potatoes, onions, and carrots. The seaweed creates a steadying influence upon the whole meal that causes it be be friendly to blood sugars, even though the starches in the soup are generally considered to be glycemically unfriendly.

One favorite way our family (ten children) uses brown rice is to simply steam the rice, then top it with a large raw salad that contains leafy greens, solid green vegetables, non-green non-starchy vegetables, and beans. Top all of the above with a healthful dressing of choice, and perhaps add a touch of Braggs Liquid Aminos. In this meal you experience the warmth and comfort of a cooked meal, you consume the calories of the rice, and you also enjoy the freshness of all the vegetables and fruits that are loaded with phyto-chemicals, antioxidants, vitamins, minerals, essential fats, etc.

Most don't give this recipe a chance, because they've never considered eating their salad and rice together, but all who do in our classes rave over how satisfying it is and then run home and serve it to their families. The science behind this recipe leads to great flavor, great satisfactoin and great enjoyment, and to great nutritional value.

I hope this is helpful and that it helps to establish the logic that supports the healthful consumption of fruits, grains, legumes, etc, more clearly. In our book Original Fast Foods, we strive to help others follow the logic so that they can learn to mix and match foods to suit whatever circumstances they find themselves in. Mastery of some basic principles can allow anyone to whip up a meal that is blood sugar friendly, without having to use recipes, etc. I prepare from scratch, each and every day, choosing flavors and combinations according to preference and principle. Anyone can do the same!

Good Luck,
Jim Simmons

• Original Fast Foods