History: UserPagekodewulf

http://www.amazon.co.uk/exec/obidos/ASIN/0471414751/lowcarbdiet-21/026-2328212-7560412

http://www.low-carbdiet.co.uk/

The benefits of taking Potassium - http://www.healthy.net/asp/templates/article.asp?PageType=article&ID=2063

Insulin articles and index - http://venus.nildram.co.uk/veganmc/insulin.htm AND http://www.mendosa.com/insulin_index.htm

All about dehydration and the importance of Water intake. http://www.closetoyou.org/eatingdisorders/medical/water.htm

Glycaemic Index versus Insulin Index - http://www.getzoned.com.au/Glycaemic_vs_Insulin_Index_main.htm

Top 10 Diet Myths - http://www.bodyfatguide.com/Top10DietMyths.html

The Myth of Loose Skin - http://www.bodyfatguide.com/LooseSkin.htm

Nutrition - http://wilstar.com/lowcarb/chem.htm

http://www.weightlosshelp.com.au/

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In order to follow a strict low-carbohydrate diet, it is important to understand how many carbohydrates are really in the food you eat. Food labels are very helpful, but they are often misleading, especially in the U.S. where food manufacturers are allowed to round the numbers. For example, one serving of heavy cream is listed as having 0 carbohydrates, when in fact, there are .6 grams per ounce.

Fillers

Be aware of fillers in foods such as artificial sweeteners, fiber supplement mixes, sugar-free fruit drinks, sugar-free gelatin mixes, and other products that come as dry powders for mixing. The filler used is commonly maltodextrin, dextrose, or corn syrup solids, all made from manipulating the starch contained in corn. These additives are all carbohydrates and must be counted. In fact, all three of these fillers have the same glycemic index as does glucose. Dextrose is chemically equivalent to glucose.

Sugar Alcohols and Glycerin

Another possible trap to watch out for are sugar alcohols, or polyols. There is disagreement among authorities as to whether or not they may be safely used on a low-carb diet. Dr. Atkins says that they should be avoided. Yet xylitol, a sugar alcohol, is included as an ingredient in Dr. Atkins Advantage Bars. Other "low-carb" bars also include sugar alcohols. Though technically sugar alcohols are not carbs, they are typically listed as carbs on food labels, except for the low-carb products, which typically do not list them. For more information on these sweetening agents, go here.

Glycerin (glycerine, glycerol) is also not technically a carbohydrate, though it does contain about the same number of calories per gram. Glycerin is a type of alcohol that is one of the by-products of fat metabolism. If the manufacturer of a food product chooses not to list glycerin and sugar alcohols as carbohydrates on nutrition labels, then the calorie count will add up differently than you would expect using the generally accepted formula of counting 9 calories per gram of fat, 4 for carbs, and 4 for protein. Some people who are resistant to weight loss report that glycerin and sugar alcohols can produce stalls.

Alcoholic Beverages

Alcohol cannot be used directly for fuel by the body. Instead, it goes to the liver for processing. There, it is chemically converted to an aldehyde and then to ketone bodies which are used as fuel. Alcohol contains about 6.9 calories per gram. Beer and wine also contain carbohydrates in addition to the alcohol. Due to its caloric density, and because it is used first for fuel, alcohol may result in weight loss stalls.

Some Foods with "Hidden" Carbs

Cream — 0.6 grams per ounce
Cheddar Cheese — 0.5 grams per ounce
Swiss Cheese — 0.9 grams per ounce
Eggs — 0.6 grams each (large egg)
Sugar-Free Jello (mix) — 1 gram per 1/2 cup serving (maltodextrin)
Sugar-Free Tang — 1 gram per cup (maltodextrin)
Coffee — 0.7 grams per cup
Metamucil — 2 grams per serving; not counting fiber (maltodextrin)
Artificial Sweeteners — 1 gram per packet (dextrose or maltodextrin)
One additional point — although not technically "hidden" because the carb count is contained on the label, many people mistakenly believe that just because it's meat, it must be carb-free. That is not always the case. Highly-processed meats, like hot dogs and lunch meats, contain carbohydrates.

For example...

Deli Ham — 1 to 3 grams per 2-oz serving
Deli Turkey — 1 to 3 grams per 2-oz serving
Deli Beef — 1 gram per 2-oz serving
Hot dogs — 1 to 4 grams per dog
Spam — 1/2 gram per serving
Smoked Sausage — 4 grams per serving
So, before you order your shaved turkey or ham, ask to read the label on the meat package.

Imitation crab meat is also rather high in carbs. That's important to remember because the seafood salads in many restaurants are made with "fake" crab meat. In addition, liver contains carbohydrates, because that is where the animal starch (glycogen) is stored. A point to remember is not to assume anything. ALWAYS read the label.

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Permission to reprint information in whole or in part contained on this site is granted, provided customary credit is given. - Polyols

Copyright © 2001 Calorie Control Council (http://www.low-carbdiet.co.uk/Polyols.htm)

What are polyols?
Polyols are sugar-free sweeteners. Polyols are carbohydrates but they are not sugars. They are used cup-for-cup volume-for-volume in the same amount as sugar is used, unlike acesulfame potassium, aspartame, saccharin, and sucralose which are used in very small amounts.

What other names are used for polyols?
Since "polyols" is not a consumer friendly term, many nutritionists and health educators refer to polyols as "sugar replacers" when communicating with consumers. Scientists call them sugar alcohols because part of their structure chemically resembles sugar and part is similar to alcohols. However, these sugar-free sweeteners are neither sugars nor alcohols, as these words are commonly used. Other terms used primarily by scientists are polyhydric alcohols and polyalcohols.

What sugar replacers (polyols) are now used in the U.S.?
Those currently used in foods in the U.S. are erythritol, hydrogenated starch hydrolysates (including maltitol syrups), isomalt, lactitol, maltitol, mannitol, sorbitol and xylitol.

What kinds of products use sugar replacers (polyols) as sweetening ingredients?
In the U.S., they are now used in a wide range of products, including chewing gums, candies, ice cream, baked goods and fruit spreads. They are also used in toothpastes, mouthwashes, breath mints and pharmaceuticals such as cough syrups or drops and throat lozenges.

What other foods sweetened with sugar replacers (polyols) are expected in the future?
Sugar replacers (polyols) function well in fillings and frostings, canned fruits, beverages, yogurt and tabletop sweeteners. Also, some functional foods or nutraceuticals are sweetened with them.

What are their health benefits?
Sugar replacers (polyols) provide fewer calories per gram than does sugar, they do not promote tooth decay and they do not cause sudden increases in blood glucose levels. Because they taste good, people can improve the healthfulness of their diets without having to sacrifice the pleasure of eating sweet foods they enjoy.

Do they cause gastrointestinal problems?
For the vast majority of consumers, these sweeteners do not cause a problem. In some people, excessive consumption may cause gastrointestinal symptoms, such as gas or laxative effects, similar to reactions to beans and certain high-fiber foods. Such symptoms depend on an individual's sensitivity and the other foods eaten at the same time.

What should a person do if he or she is sensitive?
Gastrointestinal symptoms, if they occur at all, are usually mild and temporary. If a person believes she/he is sensitive, the amount eaten on a single occasion should be reduced. Most people will adapt after a few days, the same way they do to high fiber foods. Many people with diabetes, for example, have learned from their health professional to eat only a small amount of sugar-free products containing polyols at first and then to gradually increase these foods in the diet.

Are they safe?
Sugar replacers (polyols) have been used in foods around the world for many years. An Expert Committee of the World Health Organization has carefully reviewed them and concluded that they are safe for human consumption! In the U.S., the Food and Drug Administration (FDA) classifies some as Generally Recognized as Safe (GRAS) and others are approved food additives.

How do their calories compare with sugar?
Sugar provides approximately 4.0 calories per gram. The FDA allows the use of the following caloric values:

3.0 calories per gram hydrogenated starch hydrolysates
2.6 calories per gram sorbitol
2.4 calories per gram xylitol
2.1 calories per gram maltitol
2.0 calories per gram isomalt
2.0 calories per gram lactitol
1.6 calories per gram mannitol
0.2 calories per gram erythritol

How do they function differently as ingredients in foods?
Sugar replacers (polyols) usually do not absorb water the way sugar does; therefore, foods made with them do not become sticky on the surface as quickly as do products made with sugar. Molds and bacteria do not grow as well on these sweeteners, as they do on sugar, and so products last longer. When used in medicines, they generally do not react with pharmacologic ingredients as much as sometimes happens with sugar.

Can they be used in foods that are heated or cooked?
Sugar replacers (polyols) generally do not lose their sweetness when they are heated and can be used to flavor hot beverages and in foods that are heated when processed or cooked. However, unlike sugar, they do not usually give a crisp brown surface to foods which are baked.2 The non-browning property is an advantage for products for which a change in color is not desired.

How are they used differently in the body?
Sugar replacers (polyols) are slowly and incompletely absorbed from the small intestine into the blood. The portion that is absorbed is metabolized by processes that require little or no insulin. Some of the portion that is not absorbed into the blood is broken down into smaller segments in the large intestine.3

Why do they not cause tooth decay?
Sugar replacers (polyols) are not readily converted to acids by bacteria in the mouth and, therefore, do not promote tooth decay. The FDA has authorized the use of the "does not promote tooth decay" health claim for food products containing erythritol, hydrogenated starch hydrolysates, isomalt, lactitol, maltitol, mannitol, sorbitol, xylitol, or a combination of these. The American Dental Association has adopted a position statement recognizing the role of sugar-free foods and medications in maintaining good oral health.

Are they useful for people with diabetes?
Because these sweeteners have lower caloric values, they may help people with diabetes achieve their weight goals. Non-cariogenic throat lozenges may also be useful if a person's medications cause dryness of the mouth.

Sugar replacers (polyols) also cause smaller increases in blood glucose and insulin levels than do sugars and other carbohydrates. Therefore, snacks sweetened with them may be useful. People with diabetes should consult their physician or other health professional about the usefulness of sugar replacers (polyols) in their daily meal plan.v

How should they be calculated in exchange lists for meal planning?
Experts in diabetes management advise that if less than 10 grams of sugar replacers (polyols) is consumed, that serving is considered a "free food." Above 10 grams, subtract half of the grams of sugar replacers (polyols) from the grams of total carbohydrate and then calculate the exchanges.

Where is information about sugar replacers (polyols) found on the food label?
The name of the polyol appears in the ingredient list. The words "sugar alcohol" or the specific name of the polyol may also appear in the Nutrition Facts panel.

When are they included in the Nutrition Facts panel?
The grams in a serving may be shown voluntarily. If a claim such as "sugar free" is made on the label, the polyol content must be shown in the Nutrition Facts panel. FDA regulations specify that the name of the specific polyol may appear in the Nutrition Facts Panel if only one polyol is in the food. If more than one is in the food, the term "sugar alcohols" must be used. FDA is considering whether the term "polyol" would be less confusing to consumers than "sugar alcohol."

Why are they used in combination with other sweeteners?
Sweetness varies among the sugar replacers (polyols) and depends in part on the products in which they are used. They vary in sweetness from about half as sweet as the same amount of sugar to equally as sweet as sugar. Sometimes combining sugar replacers (polyols) gives a more pleasant taste.

Sugar replacers (polyols) are frequently combined with other alternative sweeteners, such as acesulfame potassium, aspartame, saccharin and sucralose, in sugar-free chewing gums, candies, frozen desserts and baked goods. The sugar replacer (polyol) gives these foods mild sweetness as well as the bulk and texture of sugar; the other alternative sweeteners bring the sweetness up to the level consumers expect.

TECHNICAL NOTES

The Joint Food and Agriculture Organization/World Health Organization Expert Committee on Food Additives (JECFA)
Sugar replacers (polyols) do not participate in the Maillard reaction.
A significant amount of the unabsorbed sugar replacer (polyol) is metabolized to short chain fatty acids and gases by bacteria in the large intestine. Absorbed sugar replacers (polyols) are generally metabolized by insulin-independent mechanisms.

Reasons why weight loss is good for you -

Increase bone density and prevent osteoporosis.
Lessen the stress in your life.
Reduce the risk of all types of cancers, and many other diseases.
Reduce the risk of diabetes or a heart attack.
Improve the length and quality of your sleep.
Develop a light, compact body, and improve agility.
Generally enrich the quality of your life.
Become happier as you begin to feel good about yourself.
Improve mental performance, you will think more clearly and make better decisions.
Take 5 to 20 years or more off your age, in terms of your appearance, and the way you feel.
Feel delighted with your body.
Increase blood circulation to all parts of your body.
Restore young looking skin
Eat the foods you find irresistible.
Greatly improve energy and endurance.
Live longer;. increase your life span by 5 to 35% or more.
Undergo complete physical and mental rejuvenation.
Lasting weight management.
Reduce cellulite.
Elevate mood.
Generate hair growth and restore hair color.
Repair and strengthen your immune system.
Lower blood pressure.
Eliminate hopelessness of aging.
Improve your sexual performance.

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