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Gary Taubes spoke to Googlers in Mountain View on May 2, 2011 about his book Why We Get Fat: And What to Do About It. About the book: An eye-opening, myth-shattering examination of what makes us fat, from acclaimed science writer Gary Taubes. Building upon this critical work in Good Calories, Bad Calories, Taubes revisits the urgent question of what's making us fat and how we can change in this exciting new book. Persuasive, straightforward, and practical, Why We Get Fat makes Taubess crucial argument newly accessible to a wider audience. Taubes reveals the bad nutritional science of the last century, none more damaging or misguided than the calories-in, calories-out model of why we get fat, and the good science that has been ignored, especially regarding insulins regulation of our fat tissue. He also answers the most persistent questions: Why are some people thin and others fat? What roles do exercise and genetics play in our weight? What foods should we eat, and what foods should we avoid? Packed with essential information and concluding with an easy-to-follow diet, Why We Get Fat is an invaluable key in our understanding of an international epidemic and a guide to what each of us can do about it. About the Author: Gary Taubes is a contributing correspondent for Science magazine, and his writing has also appeared in The Atlantic, The New York Times Magazine, and Esquire. His work has been included in The Best of the Best American Science Writing (2010), and has received ...
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Good Glucose Levels - Good Carbohydrates, Bad Carbohydrates and How You Can Tell the Difference
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The United States Department of Agriculture (USDA) has created a food pyramid to improve the eating habits and the health of all Americans. The pyramid made carbohydrates the most important food group, suggesting 6 to 11 servings of bread, cereal, rice and pasta. As a result, people have reduced their consumption of meat, cheese, and eggs and started loading up on bread, pasta, and rice. But did it make us healthier? The answer is obvious - it did not.
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That is why many nutritional experts say that excessive carbohydrates are not as healthy as the USDA would have us believe, or at least that not all carbohydrates are good for you. It is plain to see. More and more people are getting overweight, including even children. It is estimated that by the year 2030, 9 out of 10 people will be obese. On the other hand, high protein low carbohydrate diets showed that you can improve your waistline and reduce your cardiovascular risks simply by reducing the amount of carbohydrates that you eat.
So are carbohydrates good or bad? Both. Some carbohydrates can make you fat and increase the risk of heart disease. Yet other carbohydrates are healthy, they reduce the risk of heart disease, they are a good source of vitamins and minerals, and they help you lose weight. You see, there are different kinds of carbohydrates out there. That is why it is wrong to lump them all together, like the food pyramid does. Some are definitely good for you and others you should stay away from.
It is easy to tell good carbs from bad. Most simple carbohydrates are bad, and most complex carbs are good. All carbohydrates are made from small building blocks. These are called simple sugars. This is a purely chemical name and has nothing to do with how they taste, although some of them happen to be sweet. Three common simple sugars are glucose, fructose, and galactose.
A single glucose or fructose is called monosaccharide. (Mono means one). A combination of 2 single units is called disaccharide. For example, sucrose is made up of 2 units, glucose and fructose. Sucrose is the white table sugar that you put in your tea or coffee. Glucose plus galactose makes a disaccharide called lactose, the sugar of milk. Glucose is found naturally in some plants and in honey. It is the main carbohydrate in your body. Glucose is used as a source of quick energy. In a way it is like the gasoline on which your body runs. There is always some glucose in the blood, ready to be used by muscles, brain, red cells and other organs. There is also some stored in the liver and the muscles just in case you run out of glucose in the blood. This stored form of glucose is called glycogen. When we talk about blood sugar, we mean blood glucose. You can find fructose in honey and most fruits. It is the substance that gives honey its characteristic taste.
Mono- and disaccharides are examples of simple carbohydrates. Complex carbohydrates, such as starch, fiber, or glycogen are made from thousands of basic units linked together. Unlike proteins, where twenty amino acids are combined in thousands of different ways, complex carbohydrates usually contain the same unit repeated hundreds of thousands of times. This unit is usually glucose, the same sugar you have in your blood. For example, starch, fiber, and glycogen are all made from glucose. In fact, most vegetables and fruits are made from glucose. Bread, broccoli, and bananas are all made from millions of glucose units that are put together in a certain way.
Simple carbohydrates and starches can be unhealthy, especially in large amounts, while most complex carbohydrates (except for starch) are good for you. This is because bad carbs quickly raise your blood glucose, while the good carbs do not.
As I mentioned earlier, glucose is important because the cells of your body can use it when they need to produce energy quickly. But if you have too much sugar in the blood, your body will try to get rid of it and bring the level back to normal. It does that by using a hormone called insulin. Insulin is produced by the pancreas and is released directly into your blood. The more sugar you have, the more insulin you need to bring it down. Insulin drives glucose into muscles and other tissues, where it is burned or turned into glycogen. If the muscles cannot take any more glucose, insulin turns what is left into fat or triglycerides.
Most people already have enough fat, so they really don't need any more. This fat makes us look bad and increases the risk of diabetes, heart disease, and strokes. If your blood test shows a high level of triglycerides it is usually because you eat too many carbs that turn into sugar. High insulin level causes inflammation inside the arteries, which can lead to hardening of the arteries and, eventually, heart disease.
Another way to differentiate good carbs from bad is by using Glycemic Index, which I describe in a separate article How Glycemic Index Can Make You Healthy.
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How To Raise Hdl - How to Lower LDL Cholesterol Naturally - 3 Simple Tips on How to Lower Cholesterol Fast
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Do you know about - How to Lower LDL Cholesterol Naturally - 3 Simple Tips on How to Lower Cholesterol Fast
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It's no wonder that you want to know how to lower LDL cholesterol naturally. High cholesterol levels is one of the biggest health threats of our modern times. It's important that you know how to lower cholesterol fast to decrease the huge health risks that go hand in hand with this condition.
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Unfortunately, the drugs used to treat this can be as dangerous as the condition itself. Dizziness, heart failure and muscle damage are but a few side effects of Statin drugs commonly prescribed to lower cholesterol levels. These drugs present a real and present danger.
So, that brings us to a question that demands an answer: how to lower LDL cholesterol naturally? Let's see what you can do.
1. Raise HDL cholesterol
In case you didn't know, LDL is bad cholesterol and HDL is good cholesterol. By raising the levels of HDL you can, as a result, experience lower LDL levels.
The major reason for this is that HDL basically pulls LDL out of its comfy seat in the lining of your arteries and escorts it out of your body via the liver. Higher levels of HDL is also believed to lower triglyceride levels, reducing the risk for heart related diseases.
We'll soon see how to raise HDL cholesterol, and consequently how to lower cholesterol fast, throughout the rest of this article.
2. Regular exercise
Exercise is good for you. I may not always be fun, but many studies have shown that regular exercise can, over the course of a few months, increase HDL by as much as 10%, and sometimes more. Not only that, but it should also bring down your triglyceride levels and blood pressure.
3. Diet
A healthy diet is the cornerstone of having lower cholesterol levels. You can start by limiting your intake of red meat, cheese and eggs. At the same time, eat more raw fruit and vegetables as well as fish.
One of the most effective tips on how to lower LDL cholesterol naturally
Perhaps the single most important and effective thing you can do in addition to diet and exercise is to use a potent fish oil supplement. The ability of the omega 3 fatty acids found in fish oil to reduce bad cholesterol and triglyceride levels have been well documented and proven.
While eating fish can help, high-grade, concentrated supplements are by far the most convenient and cost-effective way to get these essential fats into your body.
Now you should have a better idea of how to lower LDL cholesterol naturally. By living responsibly and making a few lifestyle changes, along with the powerful benefits of fish oil, you can lower cholesterol fast without dangerous drugs.
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Good Hdl Level - Normal Range Of Cholesterol Levels - What Are Your Numbers?
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Do you know about - Normal Range Of Cholesterol Levels - What Are Your Numbers?
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Cholesterol is a fatty, waxy substance found in foods, and produced by our liver. It is used to protect nerves, construct cell tissues, and make certain hormones. Cholesterol is a very important substance, and is needed in small quantities for the body to function correctly. In high quantities, however, it can have an adverse effect on our health.
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Your cholesterol level is measured in milligrams per deciliter of blood (mg/dL) - there three measures - one for HDL cholesterol, which is the 'good' kind of cholesterol, one for LDL cholesterol, which is the 'bad' kind, and one for your triglyceride level. Your optimal cholesterol levels will vary depending on your height, weight, gender, age, blood pressure, and a number of other hereditary and lifestyle factors - including whether or not you smoke.
What Is Total Blood Cholesterol Level?
If your levels of HDL, LDL, and triglyceride cholesterol are within normal limits, and your total cholesterol level is less than 200mg/dL, then you are classified as having a low risk for developing coronary heart disease and other cholesterol related conditions. A total cholesterol level of between 200-239 is considered to be borderline-high risk for such conditions, and if your LDL count is high, while your HDL levels are low, then you may be considered to be in a high risk group. A total cholesterol level of 240mg/dL or more means that you have more than double the risk of developing coronary heart disease than someone with a desirable level or cholesterol.
HDL Cholesterol Levels: The Good Kind
Men should aim to have more than 40mg/dL of HDL cholesterol, and women should aim for more than 50mg/dL of HDL cholesterol. A HDL Cholesterol level of more than 60 mg/dL can offer a safeguard against certain cardiac complications. The average level is slightly lower than that for both men and women, and levels are reduced by smoking, and by obesity. To increase and maintain a high HDL level, you should try to stop smoking, eat a healthy diet, and get a lot of exercise.
Generally, people with a high triglyceride level have a low HDL level, and are more at risk of a heart attack or stroke.
LDL Cholesterol Levels: The Bad Kind
Having "low cores" can sometimes be good. That's the case with LDL cholesterol levels. Having a lower LDL level means that you have a lower risk for developing heart problems. And that is GOOD news! Usually, LDL levels less than 100mg/dL implies an optimal level of LDL while LDL levels of 190mg/dL or higher may pose a serious threat to your health.
What Is Your Triglyceride Level?
Triglycerides are a fat that is produced by our body. In general if you have a high triglyceride level it is likely that your total cholesterol level will also be high, as well as your LDL cholesterol level. People with a high triglyceride level usually have a low HDL level.
The optimal level for triglyceride is below 150mg/dL. You are considered at risk if your triglyceride level is higher than 500mg/dL. Risk factors for high triglyceride levels include obesity, smoking, alcohol consumption, and physical inactivity. A high carbohydrate diet can also lead to a high triglyceride level.
Knowledge is power. Now that you have a better understanding of cholesterol levels, what will you do with this information? Your goal should be too increase the good cholesterol levels (HDL) and lower the bad ones (LDL). Small changes in your lifestyle and eating habits can make big differences. You have everything to gain and nothing to lose...except perhaps excessive LDL cholesterol levels.
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How To Raise Hdl - How To Raise Good Cholesterol And Lower Bad Cholesterol
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Cholesterol is often described as a soft, sticky substance a bit like bees wax. It serves a number of roles in the body. A few examples are the strengthening of cell membranes and the creation of vitamin D when it reacts with sunlight.
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Most of the cholesterol that the body needs is created by the liver. The rest is gained through eating foods that have cholesterol in them. These are mainly animal products because they have the same type of cholesterol as humans.
Thus there is a good chance that through our eating habits we can get too much cholesterol than the body actually needs. This is were the problems occur. When we have too much cholesterol in the system it will tend to build up on the walls of the arteries. This is known as thickening arteries or atherosclerosis. This can make it harder for blood to circulate and lead to increased blood pressure. This can lead to heart problems or blood clots if the plaque on the artery walls breaks off or seals an artery. Obviously this is a serious problem and you don't want to ever get to this stage.
Good cholesterol is another name for high density lipoproteins (HDL). This is a transport in the blood for cholesterol. It transports cholesterol to the liver where it is excreted, thus lowering overall cholesterol. Bad cholesterol is another name for low density lipoproteins (LDL). It transports cholesterol from the liver to the rest of the body. When there is too much cholesterol than the body needs this LDL cholesterol will stick to the walls of the arteries. As already stated, this is a problem.
Apart from modifying your diet and taking on more exercise there are supplements that can help in increasing good cholesterol and reducing bad cholesterol.
Policosanol
Policosanol is an extract of sugar cane wax that some clinical studies have shown to lower cholesterol. Not only that, it does not appear to have any side effects that is often cited as a reason why people avoid prescribed medication.
Green tea
Green tea and extracts of the tea that can be taken as a supplement are thought to have benefits for the heart. There are also claims that it can increase the production of HDL thus lowering overall cholesterol. Green tea has been used in China for thousands of years as a beverage but also for it's purported medicinal qualities. This has been latched on by many companies that promote green tea but clinical tests are not conclusive. Green tea also has caffeine in it so moderate drinking is fine but too much caffeine may not be good for the body.
Niacin
Niacin, sometimes called Nicotinic acid - is a B vitamin. It is thought to lower the levels of LDL cholesterol and triglycerides in the body and also raise the HDL cholesterol levels. It has to be taken in a large quantity to have this affect however. It can be bought like any vitamin supplement without a doctors prescription but it is not advisable to take large doses of it without notifying your doctor.
Supplements are an extra measure in your battle to lower cholesterol but they aren't a substitute for a change in your eating habits and taking regular exercise. Ultimately these will have better and longer lasting affects on your health.
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