Dr. Steven R. Gundry
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 Atkins and other low-carbers regard refined carbohydrates as the root of all evil, but they see only the trees, not the forest. Avoiding refined carbohydrates was a good start, but it is just one piece of the puzzle.
Let me end this chapter on a cautionary note. Baboons, which subsist in the wild on leaves, nuts, fruit, insects, and small animals, normally have low cholesterol and no coronary artery disease-which would suggest that they have no genetic propensity to high cholesterol. |
Ann M. Coulston and Carol J. Boushey
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 In two studies, risk for cataract was associated with either high levels of dietary carbohydrate [56] or diets with high levels of refined carbohydrates, as indicated by a high glycemic index [56] score. Yet in two other populations [57], no associations with the intake of refined carbohydrates were observed. It may be that the impact of dietary or blood carbohydrates on cataractogenesis is modified by other aspects of diet that have not been adequately accounted for in population studies, such as the antioxidant content of the diet. |
Michael T. Murray and Michael R. Lyon
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 Research in the past three decades has provided an ever-increasing amount of new information on the role that both refined carbohydrates (sugar, high fructose corn syrup, and low-fiber starchy foods) and faulty blood sugar control play in many disease processes. New terminology and descriptions, such as the metabolic syndrome and impaired glucose tolerance, are now used to describe the complex hormonal fluxes that are largely a result of the ingestion of too many refined carbohydrates. |
| Although not considered stimulants, sugar and refined carbohydrates can interfere with sleep. Eating a diet high in sugar and refined carbohydrates and eating irregularly can cause a reaction in the body that triggers the fight-or-flight response, causing wakefulness. Other food compounds that can act as stimulants include some food colorings. Adverse food reactions such as food sensitivities and allergies can also cause insomnia.
In sleep maintenance insomnia, we have found nocturnal hypoglycemia (low nighttime blood glucose level) to be a major factor. |
Michael Pollan
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 The lipid hypothesis cannot be reconciled with the carbohydrate hypothesis, and the theory that a deficiency of omega-3 fatty acids (call it the neolipid hypothesis) is chiefly to blame for chronic illness is at odds with the theory that refined carbohydrates are the key. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 Another bonus: Learning to eliminate certain groups (sugars and refined carbohydrates, especially) can also help you lose weight.
YOU Tip: Choose Your Fats. You may know that there are good fats and bad fats. The good fats (omega-3 fats) come in the form of fatty fish, great greens, and supplements of fish oil, fresh flaxseed oil, or DHA, and walnuts, while the bad fats (like saturated and trans fats) come in the form of brownies and burgers. But there's a reason why one fat leads directly to fat on your waist, while the other helps clear your arteries. |
Michael T. Murray
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 Eating refined carbohydrates instead of high-fiber sources.
3. Eating the wrong type of fats.
4. Eating an insufficient intake of antioxidant nutrients.
Typically in people consuming a Western diet, all four factors come into play. Not surprisingly, for people who cannot seem to lose weight, failure to address these four key factors is one of the primary reasons why most diets fail.
Eating refined carbohydrates vs. High-Fiber Sources
Dietary carbohydrates play a central role in the cause, prevention, and treatment of type 2 diabetes. |
Marshall Editions
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 Avoid eating foods that are high in refined carbohydrates such as white bread, white rice, and any foods that are a source of white sugar. Instead, opt for foods that release energy slowly and that are high in fiber, such as organic brown rice cakes with a protein topping, fresh, raw vegetable crudites, and a small amount of fresh fruit.
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HERBALISM
As well as taking herbal medicines for PCOS, begin a weight-loss program if necessary, eat a whole-food diet, and replace vitamins and minerals commonly deficient in those with PCOS, such as vitamin B6 and magnesium. |
Ron Garner
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 A naturally healthy lifestyle that will eliminate arthritis includes the elimination of most meats, dairy, refined carbohydrates, sugar, salt, irritating spices, coffee, and the other harmful foods. As a regular regimen, one to three glasses of fresh raw fruit and vegetable juices should be consumed daily. When consuming citrus fruits and juices, because of their high content of citric acid which turns body and blood calcium into insoluble calcium citrate crystals, arthritic symptoms will be exaggerated during the cleansing process. |
Marshall Editions
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| When this remedy is indicated there is a noticeable aggravation of the problem when eating a diet high in refined carbohydrates and potatoes.
Silica: When this remedy is well indicated here may be what is known as a "bashful stool," where a stool seems ready to pass, but then retreats back into the rectum, leaving an unpleasant sensation of incompleteness.
TIP: AVOID THE REGULAR USE OF LAXATIVES
If you have an underlying tendency to constipation, avoid the temptation to rely on laxatives to manage the condition. |
| NATUROPATHY
198
Diet: Avoiding sugar and all refined carbohydrates is extremely important. Sugar is known to contribute to dental problems, while weakening [7% the immune system by decreasing white cell function. White blood wgijlBF cells help defend the body against foreign substances, such as bacteria.
Eat a well-balanced diet that includes fresh fruits and vegetables, whole grains, legumes, and quality protein (such as fish, lean chicken, and beans) every day. |
| DO
Diet: It is thought that cutting down on your intake of refined carbohydrates may help improve greasy hair. Offending items include anything that has a high refined white sugar content, such as sweets, chocolates (especially milk chocolates), and fizzy drinks.
Phos ac: If hair has become thin and greasy as a result of emotional stress, especially in teenagers who are growing and developing very rapidly, Phos ac can be helpful. There is also likely to be a general sense of nervous exhaustion. |
| NATUROPATHY
Diet: Avoid sugar and all refined carbohydrates. Sugar is known to contribute to gingivitis while weakening the immune system by decreasing white blood cell function. White blood cells are part of your body's "military" that defends against foreign substances. Eat a well-balanced diet that includes fresh fruits and vegetables, wholegrains, legumes, and quality protein such as fish, lean chicken, or beans everyday. Eat plenty of green leafy vegetables for their high nutrient content, which will provide the nutrients required for a healthy immune system. |
Michael Pollan
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| According to the hypothesis, most of the damage to our health that has been wrongly attributed to fats for the past half century—heart disease, obesity, cancer, diabetes, and so on—can rightly be blamed on refined carbohydrates. But the healthy skepticism Taubes brought to the lipid hypothesis is nowhere in evidence when he writes about the (also unproven) carbohydrate hypothesis. |
Dr. Steven R. Gundry
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| THE SEDUCTIVE WESTERN DIET
When a primitive culture adopts the Western diet, and particularly refined carbohydrates, within one generation its people begin to experience the typical diseases of the civilized world.16 Hypertension, diabetes, heart disease, arthritis, cancer, and colitis-diseases currently unknown or rare in such cultures-become rampant. So consistent is this phenomenon that it is referred to as "the rule of twenty years. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 Highly processed foods containing large quantities of refined carbohydrates and simple sugars are empty of nutritional value and over-stimulate the body. A number of vitamin and mineral deficiencies, which may result from poor dietary choices, digestive dysfunction, or food allergies, can also affect sleep:
• L-tryptophan is a precursor to melatonin, the hormone needed for sleep. Supplementing with L-tryptophan can ameliorate the symptoms of insomnia and other sleep disorders.15
• The B vitamins (particularly B6) are also important for sleep, as they regulate the body's use of L-tryptophan. |
Jonny Bowden, Ph.D., C.N.S.
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 It's much lower in refined carbohydrates and has a lower glycemic index and glycemic load. Otherwise it's the same great, pressure-reducing program that's helped so many. |
Elaine Magee
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 A diet that includes too much animal fat (mainly from red meat and high-fat dairy), alcohol, fried foods, refined carbohydrates, and sugars may increase risk. Likewise, a diet that lacks nutrient-dense plant foods may also raise risk.
In a recent diet analysis of the 90,000 premenopausal women enrolled in the Nurses' Health Study II, researchers found that the women who ate the most animal fat (23 percent of calories)—mainly from red meat and high-fat dairy foods—were 33 percent more likely to develop breast cancer, compared with women who ate the least (12 percent of calories) of those foods. |
Jack Challem
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 Eating foods that are high in sugar, refined carbohydrates, and trans fats induces endothelial dysfunction within minutes, and endothelial dysfunction is common in people with prediabetes, diabetes, and weight problems.
Inflammation is now regarded as the fundamental cause of coronary heart (artery) disease. Chronic low-grade inflammation damages the heart's major blood vessel walls, and the body deposits cholesterol in an effort to protect the arteries. Sustained inflammation weakens the cholesterol deposits, making them more likely to rupture and cause deadly clots in smaller blood vessels. |
Michael T. Murray and Michael R. Lyon
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| As well, many of the foods typical of the modern Western diet contain highly refined carbohydrates, which tend to result in a rapid and excessive elevation of after-meal blood sugars (high glycemic impact). Foods that cause blood sugar to surge rapidly after meals may contribute to initial satiety, but they backfire and end up actually promoting excessive food intake in the hours that follow.
Fast foods, junk foods, and sugary drinks are the worst kind of foods to eat if you want to achieve a sense of fullness or satiety while reducing your caloric intake. |
| Eating a diet high in sugar and refined carbohydrates and eating irregularly can cause a reaction in the body that triggers the fight-or-flight response, causing wakefulness. Other food compounds that can act as stimulants include some food colorings. Adverse food reactions such as food sensitivities and allergies can also cause insomnia.
In sleep maintenance insomnia, we have found nocturnal hypoglycemia (low nighttime blood glucose level) to be a major factor. |
| Sugar and other refined carbohydrates lead to the development of insulin resistance, which, in turn, is associated with increased silent inflammation, the cause of sarcopenia. þUtilize the benefits of whey protein by taking 25 to 50 grams of whey protein daily. þIf you are on a strength-training program, take 1 gram of creatine for every 50 pounds of body weight before you work out.
EXERCISE AND WEIGHT LOSS
Regular physical exercise is obviously a vital key to good health. We all know this fact, yet only a small fraction—less than 20 percent—of Americans exercise on a regular basis. |
| New terminology and descriptions, such as the metabolic syndrome and impaired glucose tolerance, are now used to describe the complex hormonal fluxes that are largely a result of the ingestion of too many refined carbohydrates. However, what research has failed to demonstrate consistently is that the symptoms of hypoglycemia actually correlate to low blood sugar levels. What our research with the CGMS has shown is that the symptoms of hypoglycemia can occur simply as a result of rapidly falling blood sugar levels, and not solely as a result of the blood sugar level ever dropping below normal. |
Mike Adams, the Health Ranger
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 It's because you ate too many refined carbohydrates for breakfast. For a lot of people, breakfast is nothing but refined carbohydrates. Think about it: Toasted white bread is nothing but refined carbs. If you put some jelly on it, again, it’s nothing but sugar with a little bit of fruit flavor. Then they get some hydrogenated oils in the margarine that's put on toast. You might eat some pancakes and there's some more white flour for you, just in case you didn't get enough from the toast. What do you put on top of the pancakes? |
Mike Adams, the Health Ranger
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 This, in turn, suppresses blood sugar spikes and the formation of excess body fat following meals, especially meals containing refined carbohydrates.
So you put all of this together, you have a rather interesting combination in Trim Spa. You have ingredients that take up space in your stomach, and thereby suppress your appetite. Those same ingredients also interfere with the absorption of refined carbohydrates, effectively lowering the glycemic index of your meal, which protects you from the insulin spiking effects of dietary carbohydrates. |
Dr. Steven R. Gundry
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| Avoiding refined carbohydrates was a good start, but it is just one piece of the puzzle.
Let me end this chapter on a cautionary note. Baboons, which subsist in the wild on leaves, nuts, fruit, insects, and small animals, normally have low cholesterol and no coronary artery disease-which would suggest that they have no genetic propensity to high cholesterol. But when they take up residence on hotel grounds and feed off food tourists have discarded, the baboons' lives change rapidly. |
Tori Hudson, N.D.
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 The following guidelines are generally safe for pregnant women:
• Avoid sugars, refined carbohydrates, alcohol, and fermented foods.
• Eat 8 oz unsweetened acidophilus yogurt daily.
• Lactobacillus species capsules: 8 to 48 billion organisms per day. immune enhancing, soothing to the membranes, or antifungal. These suppositories can be made at home with powdered herbs and cocoa butter or can be purchased from a natural food store or alternative health-care practitioner.
Gentian Violet. Most herbal suppositories, including boric acid and tea tree oil, should be avoided during pregnancy. |
Jonny Bowden, Ph.D., C.N.S.
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| Start by eating a diet free of dairy products, refined carbohydrates (e.g., sugar and flour), hydrogenated fats (partially hydrogenated oils or trans fats), and as many additives, preservatives, and chemicals as possible. The more whole organic foods that don't have bar codes, the better. A "clean" whole foods diet like this should clear up symptoms for many people, since it basically eliminates everything that's likely to be a problem.
The Stomach Acid Connection
One reason why food sensitivities and asthma show up together so often can be found in a study done decades ago by George Bray, M. |
| In fact, according to many experts, one of the biggest contributors to PCOS is poor diet, especially a high intake of refined carbohydrates. Because insulin resistance is such a huge contributor to the PCOS, a diet that helps control blood sugar and insulin is the first order of business. Too much sugar, or foods that convert quickly into sugar, like potatoes and starches, causes a rise in insulin, a hormone that not only aggravates PCOS but also contributes to weight gain.
The weight gain-PCOS connection is a classic chicken-and-egg dilemma. |
Andreas Moritz
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 Most people believe that high blood sugar comes from eating too much sugar or refined carbohydrates. They are correct. It has recently been proven that women who drink one regular soda such as Coke or Pepsi per day have an 83 percent chance of developing diabetes. (One can of soda contains about 12 teaspoons of sugar or the equivalent amount of high fructose corn syrup, amounting to 200 calories.) However, sugar pales as a cause for diabetes when compared with meat. |
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