Sugar Cubes

Contributed by Nancy Appleton, PhD
Author of the book Lick The Sugar Habit

In addition to throwing off the body’s homeostasis, excess sugar may result in a number of other significant consequences. The following is a listing of some of sugar’s metabolic consequences from a variety of medical journals and other scientific publications.

1. Sugar can suppress your immune system and impair your defenses against infectious disease.1,2

2. Sugar upsets the mineral relationships in your body: causes chromium and copper deficiencies and interferes with absorption of calcium and magnesium. 3,4,5,6

3. Sugar can cause can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children.7,8

4. Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.9,10,11,12

5. Sugar causes a loss of tissue elasticity and function.13

6. Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.14,15,16,17,18,19,20

7. Sugar can increase fasting levels of glucose and can cause reactive hypoglycemia.21,22

8. Sugar can weaken eyesight.23

9. Sugar can cause many problems with the gastrointestinal tract including: an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease, increased risk of Crohn’s disease, and ulcerative colitis.24,25,26,27,28

10. Sugar can cause premature aging.29

11. Sugar can lead to alcoholism.30

12. Sugar can cause your saliva to become acidic, tooth decay, and periodontal disease.31,32,33

13. Sugar contributes to obesity.34

14. Sugar can cause autoimmune diseases such as: arthritis, asthma, multiple sclerosis.35,36,37

15. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).38

16. Sugar can cause gallstones.39

17. Sugar can cause appendicitis.40

18. Sugar can cause hemorrhoids.41

19. Sugar can cause varicose veins.42

20. Sugar can elevate glucose and insulin responses in oral contraceptive users.43

21. Sugar can contribute to osteoporosis.44

22. Sugar can cause a decrease in your insulin sensitivity thereby causing an abnormally high insulin levels and eventually diabetes.45,46,47

23. Sugar can lower your Vitamin E levels.48

24. Sugar can increase your systolic blood pressure.49

25. Sugar can cause drowsiness and decreased activity in children.50

26. High sugar intake increases advanced glycation end products (AGEs)(Sugar molecules attaching to and thereby damaging proteins in the body).51

27. Sugar can interfere with your absorption of protein.52

28. Sugar causes food allergies.53

29. Sugar can cause toxemia during pregnancy.54

30. Sugar can contribute to eczema in children.55

31. Sugar can cause atherosclerosis and cardiovascular disease.56,57

32. Sugar can impair the structure of your DNA.58

33. Sugar can change the structure of protein and cause a permanent alteration of the way the proteins act in your body.59,60

34. Sugar can make your skin age by changing the structure of collagen.61

35. Sugar can cause cataracts and nearsightedness.62,63

36. Sugar can cause emphysema.64

37. High sugar intake can impair the physiological homeostasis of many systems in your body.65

38. Sugar lowers the ability of enzymes to function.66

39. Sugar intake is higher in people with Parkinson’s disease.67

40. Sugar can increase the size of your liver by making your liver cells divide and it can increase the amount of liver fat.68,69

41. Sugar can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.70,71

42. Sugar can damage your pancreas.72

43. Sugar can increase your body’s fluid retention.73

44. Sugar is enemy #1 of your bowel movement.74

45. Sugar can compromise the lining of your capillaries.75

46. Sugar can make your tendons more brittle.76

47. Sugar can cause headaches, including migraines.77

48. Sugar can reduce the learning capacity, adversely affect school children’s grades and cause learning disorders.78,79

49. Sugar can cause an increase in delta, alpha, and theta brain waves which can alter your mind’s ability to think clearly.80

50. Sugar can cause depression.81

51. Sugar can increase your risk of gout.82

52. Sugar can increase your risk of Alzheimer’s disease.83

53. Sugar can cause hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.84,85,86,87

54. Sugar can lead to dizziness.88

55. Diets high in sugar will increase free radicals and oxidative stress.89

56. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.90

57. High sugar consumption of pregnant adolescents can lead to substantial decrease in gestation duration and is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.91,92

58. Sugar is an addictive substance.93

59. Sugar can be intoxicating, similar to alcohol.94

60. Sugar given to premature babies can affect the amount of carbon dioxide they produce.95

61. Decrease in sugar intake can increase emotional stability.96

62. Your body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.97

63. The rapid absorption of sugar promotes excessive food intake in obese subjects.98

64. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).99

65. Sugar adversely affects urinary electrolyte composition.100

66. Sugar can slow down the ability of your adrenal glands to function.101

67. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.102

68. I.V.s (intravenous feedings) of sugar water can cut off oxygen to your brain.103

69. Sugar increases your risk of polio.104

70. High sugar intake can cause epileptic seizures.105

71. Sugar causes high blood pressure in obese people.106

72. In intensive care units: Limiting sugar saves lives.107

73. Sugar may induce cell death.108

74. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44 percent drop in antisocial behavior.109

75. Sugar dehydrates newborns.110

76. Sugar can cause gum disease.111

__________________________

References

1. Sanchez, A., et al. Role of Sugars in Human Neutrophilic Phagocytosis, American Journal of Clinical Nutrition. Nov 1973;261:1180_1184. Bernstein, J., al. Depression of Lymphocyte Transformation Following Oral Glucose Ingestion. American Journal of Clinical Nutrition.1997;30:613

2. Ringsdorf, W., Cheraskin, E. and Ramsay R. Sucrose, Neutrophilic Phagocytosis and Resistance to Disease, Dental Survey. 1976;52(12):46_48.

3. Couzy, F., et al. "Nutritional Implications of the Interaction Minerals," Progressive Food and Nutrition Science 17;1933:65-87

4. Kozlovsky, A., et al. Effects of Diets High in Simple Sugars on Urinary Chromium Losses. Metabolism. June 1986;35:515_518.

5. Fields, M.., et al. Effect of Copper Deficiency on Metabolism and Mortality in Rats Fed Sucrose or Starch Diets, Journal of Clinical Nutrition. 1983;113:1335_1345.

6. Lemann, J. Evidence that Glucose Ingestion Inhibits Net Renal Tubular Reabsorption of Calcium and Magnesium. Journal of Clinical Nutrition. 1976 ;70:236_245.

7. Goldman, J., et al. Behavioral Effects of Sucrose on Preschool Children. Journal of Abnormal Child Psychology.1986;14(4):565_577.

8. Jones, T. W., et al. Enhanced Adrenomedullary Response and Increased Susceptibility to Neuroglygopenia: Mechanisms Underlying the Adverse Effect of Sugar Ingestion in Children. Journal of Pediatrics. Feb 1995;126:171-7.

9. Scanto, S. and Yudkin, J. The Effect of Dietary Sucrose on Blood Lipids, Serum Insulin, Platelet Adhesiveness and Body Weight in Human Volunteers, Postgraduate Medicine Journal. 1969;45:602_607.

10. Albrink, M. and Ullrich I. H. Interaction of Dietary Sucrose and Fiber on Serum Lipids in Healthy Young Men Fed High Carbohydrate Diets. American Journal of Clinical Nutrition. 1986;43:419-428. Pamplona, R., et al. Mechanisms of Glycation in Atherogenesis. Med Hypotheses. Mar 1993;40(3):174-81.

11. Reiser, S. Effects of Dietary Sugars on Metabolic Risk Factors Associated with Heart Disease. Nutritional Health. 1985;203_216.

12. Lewis, G. F. and Steiner, G. Acute Effects of Insulin in the Control of Vldl Production in Humans. Implications for The insulin-resistant State. Diabetes Care. 1996 Apr;19(4):390-3 R. Pamplona, M. .J., et al. Mechanisms of Glycation in Atherogenesis. Medical Hypotheses. 1990;40:174-181.

13. Cerami, A., Vlassara, H., and Brownlee, M. "Glucose and Aging." Scientific American. May 1987:90. Lee, A. T. and Cerami, A. The Role of Glycation in Aging. Annals of the New York Academy of Science; 663:63-67.

14. Takahashi, E., Tohoku University School of Medicine, Wholistic Health Digest. October 1982:41:00

15. Quillin, Patrick, Cancer’s Sweet Tooth, Nutrition Science News. Ap 2000 Rothkopf, M.. Nutrition. July/Aug 1990;6(4).

16. Michaud, D. Dietary Sugar, Glycemic Load, and Pancreatic Cancer Risk in a Prospective Study. J Natl Cancer Inst. Sep 4, 2002 ;94(17):1293-300.

17. Moerman, C. J., et al. Dietary Sugar Intake in the Etiology of Biliary Tract Cancer. International Journal of Epidemiology. Ap 1993.2(2):207-214.

18. The Edell Health Letter. Sept 1991;7:1.

19. De Stefani, E."Dietary Sugar and Lung Cancer: a Case control Study in Uruguay." Nutrition and Cancer. 1998;31(2):132_7.

20. Cornee, J., et al. A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France. European Journal of Epidemiology 11 (1995):55-65.

21. Kelsay, J., et al. Diets High in Glucose or Sucrose and Young Women. American Journal of Clinical Nutrition. 1974;27:926_936. Thomas, B. J., et al. Relation of Habitual Diet to Fasting Plasma Insulin Concentration and the Insulin Response to Oral Glucose, Human Nutrition Clinical Nutrition. 1983; 36C(1):49_51.

22. Dufty, William. Sugar Blues. (New York:Warner Books, 1975).

23. Acta Ophthalmologica Scandinavica. Mar 2002;48;25. Taub, H. Ed. Sugar Weakens Eyesight, VM NEWSLETTER;May 1986:06:00

24. Dufty.

25. Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129

26. Cornee, J., et al. A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France, European Journal of Epidemiology. 1995;11

27. Persson P. G., Ahlbom, A., and Hellers, G. Epidemiology. 1992;3:47-52.

28. Jones, T. W., et al. Enhanced Adrenomedullary Response and Increased Susceptibility to Neuroglygopenia: Mechanisms Underlying the Adverse Effect of Sugar Ingestion in Children. Journal of Pediatrics. Feb 1995;126:171-7.

29. Lee, A. T.and Cerami A. The Role of Glycation in Aging. Annals of the New York Academy of Science.1992;663:63-70.

30. Abrahamson, E. and Peget, A. Body, Mind and Sugar. (New York: Avon, 1977.}

31. Glinsmann, W., Irausquin, H., and Youngmee, K. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force. 1986:39:00 Makinen K.K.,et al. A Descriptive Report of the Effects of a 16_month Xylitol Chewing_gum Programme Subsequent to a 40_month Sucrose Gum Programme. Caries Research. 1998; 32(2)107_12.

32. Glinsmann, W., Irausquin, H., and K. Youngmee. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force.1986;39:36_38.

33. Appleton, N. New York: Healthy Bones. Avery Penguin Putnam:1989.

34. Keen, H., et al. Nutrient Intake, Adiposity, and Diabetes. British Medical Journal. 1989; 1:00 655_658

35. Darlington, L., Ramsey, N. W. and Mansfield, J. R. Placebo Controlled, Blind Study of Dietary Manipulation Therapy in Rheumatoid Arthritis, Lancet. Feb 1986;8475(1):236_238.

36. Powers, L. Sensitivity: You React to What You Eat. Los Angeles Times. (Feb. 12, 1985). Cheng, J., et al. Preliminary Clinical Study on the Correlation Between Allergic Rhinitis and Food Factors. Lin Chuang Er Bi Yan Hou Ke Za Zhi Aug 2002;16(8):393-396.

37. Erlander, S. The Cause and Cure of Multiple Sclerosis, The Disease to End Disease." Mar 3, 1979;1(3):59_63.

38. Crook, W. J. The Yeast Connection. (TN:Professional Books, 1984).

39. Heaton, K. The Sweet Road to Gallstones. British Medical Journal. Apr 14, 1984; 288:00:00 1103_1104. Misciagna, G., et al. American Journal of Clinical Nutrition. 1999;69:120-126.

40. Cleave, T. The Saccharine Disease. (New Canaan, CT: Keats Publishing, 1974).

41. Ibid.

42. Cleave, T. and Campbell, G. (Bristol, England:Diabetes, Coronary Thrombosis and the Saccharine Disease: John Wright and Sons, 1960).

43. Behall, K. Influ ence of Estrogen Content of Oral Contraceptives and Consumption of Sucrose on Blood Parameters. Disease Abstracts International. 1982;431437.

44. Tjäderhane, L. and Larmas, M. A High Sucrose Diet Decreases the Mechanical Strength of Bones in Growing Rats. Journal of Nutrition. 1998:128:1807_1810.

45. Beck, Nielsen H., Pedersen O., and Schwartz S. Effects of Diet on the Cellular Insulin Binding and the Insulin Sensitivity in Young Healthy Subjects. Diabetes. 1978;15:289_296 .

46. Sucrose Induces Diabetes in Cat. Federal Protocol. 1974;6(97). diabetes

47. Reiser, S., et al. Effects of Sugars on Indices on Glucose Tolerance in Humans. American Journal of Clinical Nutrition. 1986;43:151-159.

48. Journal of Clinical Endocrinology and Metabolism. Aug 2000

49. Hodges, R., and Rebello, T. Carbohydrates and Blood Pressure. Annals of Internal Medicine. 1983:98:838_841.

50. Behar, D., et al. Sugar Challenge Testing with Children Considered Behaviorally Sugar Reactive. Nutritional Behavior. 1984;1:277_288.

51. Furth, A. and Harding, J. Why Sugar Is Bad For You. New Scientist. Sep 23, 1989;44.

52. Simmons, J. Is The Sand of Time Sugar? LONGEVITY. June 1990:00:00 49_53.

53. Appleton, N. New York: LICK THE SUGAR HABIT. Avery Penguin Putnam:1988. allergies

54. Cleave, T. The Saccharine Disease: (New Canaan Ct: Keats Publishing, Inc., 1974).131.

55. Ibid. 132

56. Pamplona, R., et al. Mechanisms of Glycation in Atherogenesis. Medical Hypotheses . 1990:00:00 174_181.

57. Vaccaro O., Ruth, K. J. and Stamler J. Relationship of Postload Plasma Glucose to Mortality with 19 yr Follow up. Diabetes Care. Oct 15,1992;10:328_334. Tominaga, M., et al, Impaired Glucose Tolerance Is a Risk Factor for Cardiovascular Disease, but Not Fasting Glucose. Diabetes Care. 1999:2(6):920-924.

58. Lee, A. T. and Cerami, A. Modifications of Proteins and Nucleic Acids by Reducing Sugars: Possible Role in Aging. Handbook of the Biology of Aging. (New York: Academic Press, 1990.).

59. Monnier, V. M. Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process. Journal of Gerontology 1990:45(4):105_110.

60. Cerami, A., Vlassara, H., and Brownlee, M. Glucose and Aging. Scientific American. May 1987:00:00 90

61. Dyer, D. G., et al. Accumulation of Maillard Reaction Products in Skin Collagen in Diabetes and Aging. Journal of Clinical Investigation. 1993:93(6):421_22.

62. Veromann, S.et al."Dietary Sugar and Salt Represent Real Risk Factors for Cataract Development." Ophthalmologica. 2003 Jul-Aug;217(4):302-307.

63. Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38. Milwakuee, WI

64. Monnier, V. M. Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process. Journal of Gerontology. 1990:45(4):105_110.

65. Ceriello, A. Oxidative Stress and Glycemic Regulation. Metabolism. Feb 2000;49(2 Suppl 1):27-29.

66. Appleton, Nancy. New York; Lick the Sugar Habit. Avery Penguin Putnam, 1988 enzymes

67. Hellenbrand, W. Diet and Parkinson’s Disease. A Possible Role for the Past Intake of Specific Nutrients. Results from a Self-administered Food-frequency Questionnaire in a Case-control Study. Neurology. Sep 1996;47(3):644-650.

68. Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38.

69. Ibid.

70. Yudkin, J., Kang, S. and Bruckdorfer, K. Effects of High Dietary Sugar. British Journal of Medicine. Nov 22, 1980;1396.

71. Blacklock, N. J., Sucrose and Idiopathic Renal Stone. Nutrition and Health. 1987;5(1-2):9- Curhan, G., et al. Beverage Use and Risk for Kidney Stones in Women. Annals of Internal Medicine. 1998:28:534-340.

72. Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38. Milwakuee, WI,:

73. Ibid. fluid retention

74. Ibid. bowel movement

75. Ibid. compromise the lining of the capillaries

76. Nash, J. Health Contenders. Essence. Jan 1992; 23:00 79_81.

77. Grand, E. Food Allergies and Migraine.Lancet. 1979:1:955_959.

78. Schauss, A. Diet, Crime and Delinquency. (Berkley Ca; Parker House, 1981.)

79. Molteni, R, et al. A High-fat, Refined Sugar Diet Reduces Hippocampal Brain-derived Neurotrophic Factor, Neuronal Plasticity, and Learning. NeuroScience. 2002;112(4):803-814.

80. Christensen, L. The Role of Caffeine and Sugar in Depression. Nutrition Report. Mar 1991;9(3):17-24.

81. Ibid,44

82. Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129

83. Frey, J. Is There Sugar in the Alzheimer’s Disease? Annales De Biologie Clinique. 2001; 59 (3):253-257.

84. Yudkin, J. Metabolic Changes Induced by Sugar in Relation to Coronary Heart Disease and Diabetes. Nutrition and Health. 1987;5(1-2):5-8.

85. Yudkin, J and Eisa, O. Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988:32(2):53-55.

86. The Edell Health Letter. Sept 1991;7:1.

87. Gardner, L. and Reiser, S. Effects of Dietary Carbohydrate on Fasting Levels of Human Growth Hormone and Cortisol. Proceedings of the Society for Experimental Biology and Medicine. 1982;169:36_40.

88. Journal of Advanced Medicine. 1994;7(1):51-58.

89. Ceriello, A. Oxidative Stress and Glycemic Regulation. Metabolism. Feb 2000;49(2 Suppl 1):27-29.

90. Postgraduate Medicine.Sept 1969:45:602-07.

91. Lenders, C. M. Gestational Age and Infant Size at Birth Are Associated with Dietary Intake among Pregnant Adolescents. Journal of Nutrition. Jun 1997;1113- 1117

92. Ibid.

93. Sugar, White Flour Withdrawal Produces Chemical Response. The Addiction Letter. Jul 1992:04:00 Colantuoni, C., et al. Evidence That Intermittent, Excessive Sugar Intake Causes Endogenous Opioid Dependence. Obes Res. Jun 2002 ;10(6):478-488. Annual Meeting of the American Psychological Society, Toronto, June 17, 2001 www.mercola.com/2001/jun/30/sugar.htm

94. Ibid.

95. Sunehag, A. L., et al. Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition Diabetes. 1999 ;48 7991_800.

96. Christensen L., et al. Impact of A Dietary Change on Emotional Distress. Journal of Abnormal Psychology.1985;94(4):565_79.

97. Nutrition Health Review. Fall 85 changes sugar into fat faster than fat

98. Ludwig, D. S., et al. High Glycemic Index Foods, Overeating and Obesity. Pediatrics. March 1999;103(3):26-32.

99. Pediatrics Research. 1995;38(4):539-542. Berdonces, J. L. Attention Deficit and Infantile Hyperactivity. Rev Enferm. Jan 2001;4(1)11-4

100. Blacklock, N. J. Sucrose and Idiopathic Renal Stone. Nutrition Health. 1987;5(1 & 2):9-

101. Lechin, F., et al. Effects of an Oral Glucose Load on Plasma Neurotransmitters in Humans. Neurophychobiology. 1992;26(1-2):4-11.

102. Fields, M. Journal of the American College of Nutrition. Aug 1998;17(4):317_321.

103. Arieff, A. I. Veterans Administration Medical Center in San Francisco. San Jose Mercury; June 12/86. IVs of sugar water can cut off oxygen to the brain.

104. Sandler, Benjamin P. Diet Prevents Polio. Milwakuee, WI,:The Lee Foundation for for Nutritional Research, 1951

105. Murphy, Patricia. The Role of Sugar in Epileptic Seizures. Townsend Letter for Doctors and Patients. May, 2001 Murphy Is Editor of Epilepsy Wellness Newsletter, 1462 West 5th Ave., Eugene, Oregon 97402

106. Stern, N. & Tuck, M. Pathogenesis of Hypertension in Diabetes Mellitus. Diabetes Mellitus, a Fundamental and Clinical Test. 2nd Edition, (PhiladelphiA; A:Lippincott Williams & Wilkins, 2000)943-957.

107. Christansen, D. Critical Care: Sugar Limit Saves Lives. Science News. June 30, 2001; 159:404.

108. Donnini, D. et al. Glucose May Induce Cell Death through a Free Radical-mediated Mechanism.Biochem Biohhys Res Commun. Feb 15, 1996:219(2):412-417.

109. Schoenthaler, S. The Los Angeles Probation Department Diet-Behavior Program: Am Empirical Analysis of Six Institutional Settings. Int J Biosocial Res 5(2):88-89.

110. Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition. Diabetes. 1999 Apr;48(4):791-800.

111. Glinsmann, W., et al. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners." FDA Report of Sugars Task Force -1986 39 123 Yudkin, J. and Eisa, O. Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism.

Fortunately for our Jewish friends many foods that are consumed during their celebrations are allergy friendly. Since it is important that meat and dairy remain separated, there are many wonderful, dairy and gluten free options that are kosher as well. My friend, Bonnee tells me that Jewish people are not necessarily gluten free, but there happen to be many GF options in local Jewish stores. She was unsure why this is, but it is very helpful when entertaining those who follow Jewish dietary laws as well as those of us who are seeking gluten and dairy free options.

Tips for entertaining dietary challenged folks:

1. Ask them to bring a dish that they can eat and share if it is a potluck. Or have them come over early and ask if they can help you cook. This will give them an opportunity to teach you and feel included. This also excludes other guests from knowing about their limitations.

2. Ask your friend how you can adapt the main dish and a side dish to be allergy friendly depending on what their specific needs.

3. Look up the recipes you want to make online and try your hand at gluten and/or dairy free foods.

4. Purchase pre-made items. Tinkyada makes great (kosher) pasta, Whole Foods has pie crusts and mixes that are under their brand name, Bob’s Red Mill as well as Betty Crocker have dessert mixes that are gluten free. Egg replacer can be found in most health food stores or you can use the following substitutions.

5. Flour in gravies, soups, stews, breaded dishes can be substituted using cornstarch. Chickpea flour makes for great breading. Use 1 Tbsp. of cornstarch for every 2 Tbsp. flour.

6. Make your own salad dressing; it is easy and healthier as you will avoid unnecessary additives. Mix 2-3 parts oil to 1 part acid such as lemon juice or vinegar. You will get good a emulsion if you combine all your dressing ingredients in a blender and while it is running slowly add your oil. This will decrease separation of the oil from the rest of the dressing.

7. Think homemade all the way when entertaining your special friends and there will be less chance for reactions. Cross contamination can be a concern. Don’t use a knife or cutting board that was in contact with gluten laden bread without washing it thoroughly. Change your dish water after those utensils have been cleaned.

8. Fresh foods such as meats (no added seasonings), vegetables and fruit are always healthy and allowable. Side dishes like mashed white/sweet potatoes, rice, risotto (homemade, no pre-made seasonings), rice noodles or polenta can be great starchy side dishes as well as all the lovely squashes that are seasonably available now. There is also a brown rice couscous produced by Lundberg farms that I haven’t tried, but looks delicious and is a great idea.

9. Condiments can contain gluten and dairy so read the label. If unsure ask your friend if it is allowable or don’t use in the entire meal and leave out for others to use as they would like.

10. Vegan online recipes are a good way to avoid common allergens such as gluten and dairy but watch out for soy. Many vegan recipes use soy but there are so many wonderful, creative food bloggers out there you are guaranteed to find a delicious, healthy and easy recipe that may have your friend not wanting to go home! Raw foodists also have great substitutions and creative takes on food dishes.

_____________________

Lolita Hanks is gluten- and casein-free and is the author of Living Gluten-free Casein-free.

• Eating Out Gluten-free from Living Gluten-free Casein-free offers tips and resources from how to plan for restaurant visit to how to order.
• The 2008 Guide to Gluten-free Restaurant Menus lists 70 restaurants offering gluten-free options and links directly to the gluten-free menu whenever available.
• The Gluten-free Registry is a database of over 16,000 business locations for bakeries, restaurants, caterers and grocers that accommodate gluten-free patrons. The registry is searchable by location and has an iPhone app available.
• Triumph Dining offers a comprehensive restaurant guide with over 5,000 restaurants and over 80 gluten-free food lists from chain restaurants. It is the only restaurant database (print or online) where every listing is verified and updated each year.
• GlutenFree Passport contains a wealth of resources for those with dietary restrictions, including a downloadable dining out checklist and several helpful applications for iPod Touch and iPhone.

Although not something that will be regularly used at home, this bonus resource could be a life-saver when traveling in a country where you do not speak the language:

• These gluten-free dining cards, available in 48 languages to print or as an iPhone app, contain information informing the restaurant staff of the patron’s gluten intolerance along with questions about which foods are gluten-free. They are an indispensable resource for traveling in a country where you don’t speak the language.

• Ukrop’s Gluten Free Shopping Guide 2009
• Earth Fare “makes it easy for gluten intolerant customers to find foods they can stomach – literally! With over 1000 gluten-free items to choose from and clearly marked “gluten-free sets” within the store, shoppers don’t have to guess about where to find gluten-free products anymore.” Visit the website or search the gluten-free recipe database.
• Hanneford’s offers a list of their gluten-free products as well as a general list of products that do and do not contain gluten. Visit their page of gluten-free resources.
• Whole Foods has a Gluten Free Bakehouse as well as a gluten-free shopping list available for each location. The website also has a Celiac FAQ page.
• Wegman’s offers the ability to search or browse their gluten-free products online and create your gluten-free shopping list at home. They also offer a helpful list of Wegman’s brand gluten-free products that you can print and carry with you (info may change so always make sure you have the most recent copy and check the ingredients). Visit their gluten-free resource page.
• Trader Joe’s offers a non-comprehensive list of gluten-free products.
• Safeway will send a list of gluten-free products to you if you contact them but it isn’t on their website. Someone has reprinted it on Celiac-Disease.com but you can get the most up to date list by calling Safeway at 1-877-723-3929.
• Giant offers a list of gluten-free private label products on their website and a toll free line for product questions (1-877-846-9949).
• Publix offers a gluten-free shopping list and a resource area on their website.

In keeping with continually advancing technology, there is a new iPhone app that can help those who are gluten-free find out which grocery store products are gluten-free. At $5.99, it’s a bargain.

________________________
1 Institute of Pediatric Research, Univ. of Oslo, Rikshospitalet ,N-0027 Oslo, Norway
2 Centre for Reading Research, N-4068 Stavanger , Norway

Learn more or order Living Gluten-free Casein-free.

When I was growing up, food allergies were rare. Some people could not have shellfish, but it was unheard of to have a life threatening reaction to peanuts. Today nut free schools are commonplace, thousands of gluten-free products are showing up in local Wal-Marts, and everyone knows someone who is avoiding sugar, dairy, soy or some other food that is common in the Standard American Diet (SAD).

Gluten is the protein found in wheat, rye, barley, triticale, spelt, and/or cross contaminated in oats. Casein is the protein found in all animal dairy products. Casein is also found in many processed foods.

Celiac disease is a digestive disorder that causes the body to attack the small intestines when wheat/rye/barley and/or spelt products are consumed. These grains contain the gluten protein. The journal Gastroenterology noted in 2005, “Celiac Disease is one of the most common lifelong disorders worldwide.” Symptoms vary widely and can include: fatigue, mood disorders, diarrhea/constipation, poor growth (in children), hair loss, neurological problems (seizures, impaired concentration and/or memory), anemia, mouth ulcers, abdominal pain, bloating, infertility, anxiety, depression, bone pain, weakness, liver disorders and/or malnutrition issues such as osteoporosis. Many who suffer from autoimmune disorders have gluten intolerance without intestinal symptoms. I gave up gluten, then reintroduced it a few weeks later. Within hours it felt like I had been hit by a truck.

At the age of 11, I became tired and very pale. I was diagnosed with mononucleosis and severe anemia (a shortage of red blood cells), which almost required a blood transfusion. Diagnosis: none. Treatment: take 6 iron tablets daily. After this episode I had chronic strep infections almost every two weeks for the next 7 years until I had my tonsils removed at age 18. I had almost constant antibiotic use during this time. In my 20′s I discovered a goiter, had symptoms of low thyroid function (hypothyroid) and was diagnosed with Hashimoto’s Disease, which is the leading cause of hypothyroidism in America. It is considered an autoimmune thyroid disease which eventually results in malfunction of the thyroid (which regulates metabolism, body temperature, and generally making the whole body run the way it should). Then I started down a road of chronic fatigue, depression and a constant state of feeling unwell. I have also had eczema every since I can remember, suffered from a terrible premenstrual syndrome and started to have very heavy, painful periods.

Finally, 4 years ago, I saw a Denver gynecologist who is an integrative doctor utilizing alternative and conventional therapies with a focus on health. For those who don’t know (men), women often use gynecologists as their primary care physician. I told her about my mood issues, female troubles, poor thyroid and constant fatigue. She did a test for anti-gliandin antibodies (antibodies which indicate gluten intolerance) and they were sky-high.

I finally had a diagnosis! Over the course of 20 years, I had seen too many doctors to count. This is common for those who are suffering from a gluten and/or dairy intolerance. Multiple trips to different doctors, lots of testing, no results, no diagnosis and no help. The median time for diagnosis is estimated at between 8-11 years with a patient seeing at least five different physicians. Finally, I had an answer and some relief from many of my symptoms, mainly the fatigue and depression.

I tell my story because it is the story of many Americans. Millions of Americans suffer from autoimmune diseases, depression, fatigue, neurological problems, mood disorders, poor digestion and/or irritable bowel syndrome (what a diagnosis! – those who have it already know their bowels are irritable). The underlying problem is a food intolerance (or multiple food intolerances) leading to malabsorption of nutrients needed for cellular repair and maintenance. At age 11, my anemia was a symptom of the food intolerance. Because gluten intolerance is insidious in the ways it shows up, it is difficult to find unless you know what to look for. Since it is not confined to the gut, testing for it can lead to false positives and false negatives.

Modern conventional medicine continues to view gluten intolerance or celiac sprue as an intestinal disease. Reviewing the studies regarding this issue, we find it is a systemic, inflammatory problem that can manifest itself in any part of the body.
Health care practitioners who treat those who have autism will mandate a gluten and casein free diet as part of an overall treatment plan. Why? Wheat and dairy are considered the staples of life – why take that away? There are many reasons why so many people cannot tolerate gluten and casein. Some can no longer break down the protein(s). Intestinal inflammation can ensue, causing a “leaky gut,” a permeable intestinal wall leaks out these undigested proteins, and for those with autism, and possibly other disorders of the brain, these peptides get lodged in the brain. Brain inflammation is found in many with mood and neurological disorders. Alzheimer’s has been characterized as a brain on fire. See a brain scan here: http://www.loni.ucla.edu/~thompson/AD_4D/dynamic.html.

Some of the reasons these staples are wrecking havoc are: over consumption of gluten/flour products, premature introduction of grains into the infant diet, hybridization of wheat, artificial processing of flour, inappropriate preparation of grains, pasteurization and homogenization of dairy products, all of which causes damage to the enzymes that breaks down gluten or casein.
There are long term consequences to gluten intolerance, as it can over stimulate the immune system, causing systemic inflammation in the body. Intestinal lymphoma , autoimmune disorders and premature death can result from a chronic state of inflammation if an affected individual continues to consume gluten despite having intolerance . This happens because so many people are undiagnosed or misdiagnosed or fail to comply with a gluten free diet.

What’s the solution? If you suspect that gluten and/or casein (these two culprits tend to work together) are the cause of your ill health, I advocate a trial abstinence from both of these proteins. The abstinence period should last at least 3-4 months, and then reintroduce each one, separately. Gluten and casein are different from other food intolerances in that they can have a lag time of up to 4 days to show any symptoms. If you find that abstaining from gluten improves your symptoms, you should continue a gluten-free diet. LivingGlutenfreeCaseinfree.com offers a 4 week menu plan to help get started with a gluten-free diet.

_____________________

Lolita Hanks graduated from the University of Colorado Health Sciences Center in 1995 with a Bachelor’s of Science in Nursing. She has been a certified family nurse practitioner since 2006 after graduating from Regis University with a Master’s in Science. Lolita received her certification from The American Academy of Nurse Practitioners in 2006. She currently works in integrative medication emphasizing prevention of disease, health maintenance, nutriceutical support, intravenous therapies, bio-identical hormone replacement and management of chronic disease. Lolita has done research, writes articles, and recently contributed to Dr. Terry Grossman’s new book, TRANSCEND. She lives and works in Colorado and is currently working on a gluten free cookbook. She offers a gluten-free menu plan at http://www.livingglutenfreecaseinfree.com.

_________________

Footnotes:

1 Fasano, A., Clinical. Presentation of celiac disease in the pediatric population. Journal of Gastroenterology 2005; 128:4:S68-73.

2 Peters U, A. J. (2003). Causes of death in patients with celiac disease in a population-based Swedish cohort. Arch of Internal Medicine , 1566-72.

3 http://cat.inist.fr/?aModele=afficheN&cpsidt=1928270

4 Corrao G, C. G., & Group., C. d. (2001). Mortality in patients with coeliac disease and their relatives: a cohort study. Lancet , 356-361.

Testing for the presence of allergy to a food or foods can be done by blood test or skin testing or both. One of the most common blood tests is the RAST test that looks for the presence of the specific IgE antibodies to common food allergens and other foods based on a history suggesting that a particular food is suspect. Skin testing is done by injecting or applying extracts of the common and any suspect food(s) to pricked or scratched skin and looking for diagnostic “hive” like reactions at the site of the suspect food. The most common food allergens are peanut, cow’s milk, wheat, corn, soy, shellfish, eggs, tree nuts, chocolate, pork, tomato, and citrus.

The terms food intolerance and sensitivity are commonly used interchangeably. They refer to a group of food reactions that occur that are not IgE antibody caused. In more general terms they refer to any adverse or unpleasant reaction that occurs after a food is eaten.

Food reactions that are not allergic in cause may have a variety of causes. A particular food may not be tolerated because it is not digested adequately due to an enzyme deficiency. Lactase, the enzyme that digests milk sugar or lactose, is present on the surface of the intestine lining cells. Lactase deficiency can be inherited or acquired. It commonly occurs whenever the intestine lining is damaged. Because the lactase enzymes are on the outer most surface of the intestine they are more vulnerable to injury. For example, after intestinal flu or in untreated Celiac disease, lactose intolerance is common. Other sugar enzymes can be deficient or the intestine can be simply overwhelmed by too large a sugar load at one time. A classic example is “the Big Gulp” syndrome when someone drinks a giant cola beverage then experiences the “gut ache” from the tremendous amount of fructose. Large amounts cannot be handled by the intestine and that results in bloating, urgency and terrible diarrhea.

Deficiency of digestive enzymes released into the intestine can result in poor digestion of foods. For example, when the pancreas gland is damaged (pancreatitis) chronically, usually from chronic alcohol abuse, or is congenitally underdeveloped or malfunctioning (e.g. cystic fibrosis). The pancreatic enzyme deficiency that occurs results in malabsorption, especially for fats, that cause symptoms of diarrhea and weight loss. Abnormal bacteria types and levels in the gut, also known as dysbiosis, and abnormal excess levels of “bad” bacteria or presence of bacteria in upper small intestine where little or no bacteria normally occur (bacterial overgrowth) can interfere with digestion, absorption or cause fermentation of food resulting in symptoms of abdominal pain, bloating, gas, and diarrhea.

Some foods and food additives have a direct toxic effect on the gastrointestinal tract. Additives such as MSG and sulfites can cause symptoms, including flushing and diarrhea or the “Chinese restaurant” or “salad bar” syndromes.

All foods contain proteins known as lectins. Some of these proteins are highly resistant to digestion and are toxic to the human intestine especially if they are not pre-treated by soaking, cooking well, or removing toxic portions. For example, inadequately soaked and cooked kidney beans will cause a food poisoning like illness. There are several foods that have lectins that are poorly tolerated by many humans and are lethal to insects and pests. One researcher, Loren Cordain PhD., author of the Paleo Diet, has published extensive research on how the human intestine is not “evolved” to tolerate many of the foods we now eat but did not eat in the ancient “hunter-gatherer” times resulting in many of the illness seen in modern societies and the rising epidemic of autoimmune diseases. Several of the “modern” foods that were not part of the ancient diet but constitute much our diet now have well recognized toxic or poorly tolerated proteins known as lectins. Examples include wheat germ agglutinin (WGA), casein (cow’s milk protein), peanut agglutinin (PNA), soyabean agglutinin (SBA) and tomato lectin (TL) that have been shown in animal studies to be toxic to the human gut. There are a few published studies and little active research on the role of dietary lectins in health and disease.

When the reaction is an immune toxicity reaction to a food protein intestinal damage commonly results, frequently referred to as “leaky gut” because of the symptoms of malabsorption or the entry of toxic food proteins and/or bacterial products into the blood stream resulting in a variety of adverse health effects. This reaction may result in autoimmunity, the body attacking itself within the gut or distant organs or tissues. The reaction may be aided by abnormal bacteria types and/or levels in the gut (dysbiosis). The symptoms commonly develop over time and flare in just hours to up to three days after eating the offending food and continue as the food is eaten.

Because the protein in the food is usually the cause and such proteins may be hidden in other foods, especially processed foods, and the toxicity is more of a delayed and cumulative immune reaction, it is very difficult for the person suffering from this to identify the specific food as the cause. For example gluten (the protein in wheat) and casein (the protein in cow’s milk) are in many foods and toxic to many individuals. Over time people sensitive to such food proteins typically become more ill and may develop enough intestinal injury that blood tests for other types of antibodies, IgG and/or IgA, to the food or specific food proteins, may be detectable in the blood, stool or saliva.

Delayed immune response to proteins in the food (wheat, cow’s milk) resulting in bowel injury, gastrointestinal and non-gastrointestinal symptoms and increased autoimmune conditions is most well recognized in Celiac disease. It is an autoimmune disease resulting from ingestion of gluten in wheat or products made from wheat flour (or gluten like proteins in barley and rye). It used to be considered a disease of children and rare, especially in the United States. However, blood test screening studies have documented that it is present in approximately 1 in 133 to 1 in100 people worldwide though most of those affected are undiagnosed and untreated. It is diagnosed by positive screening blood tests and confirmed by a characteristic abnormal small intestine on biopsy followed by relief of symptoms and return of the intestine to normal after a gluten-free diet. Untreated it is associated with higher rates of cancer especially lymphoma, osteoporosis, anemia, and other complications of malabsorption resulting in shortened life expectancy. It is treated with a life-long gluten free-diet. Lesser degrees of gluten intolerance or sensitivity may not be severe enough to cause abnormal or diagnostic blood tests and intestinal biopsies but result in symptoms that improve or resolve with a gluten-free diet and may be detected by elevated stool or saliva antibody tests.

Though injury to the intestine tissue may be seen visually as abnormal appearing tissue during endoscopic procedures such findings are non-specific for the cause. The tissue frequently appears normal and therefore many times is not sampled by biopsy, though under the microscope injury may be seen, though not specific for cause or food. If the physician is either not suspecting food intolerance or doesn’t routinely biopsy normal appearing intestinal tissue looking for signs of food intolerance, the injury may not be discovered.

The immune based food intolerances are commonly associated with many symptoms that can be both gastrointestinal and outside the gut and may include bloating, gas, diarrhea (and sometimes constipation), abdominal pain, nausea, fatigue, headaches, joint and muscle pains, skin rashes, weight loss or gain, anemia or nutritional deficiencies, irritability, depression, mental fogginess, and nerve pain (neuropathy). These symptoms may be misdiagnosed or mislabeled as irritable bowel syndrome, chronic fatigue syndrome, reflux, ulcer, and fibromyalgia, etc. without another thought by patient or physician that food intolerance may be the cause and specific food elimination may be the cure. The common food allergens also are the most common causes of food intolerance reactions.

Generally, most physician are aware of common food allergy symptoms and how and when to test. However, several studies have confirmed most people’s experience that the majority of primary care physicians are unaware of the common symptoms of Celiac disease, that blood tests exist for screening antibodies and the high risk genes, and that it is common and may be diagnosed in adults. This is why the diagnosis is delayed on average over 11 years in most adults, after many of them have irreversible complications such as osteoporosis, cancer, or another autoimmune disease. The awareness and acceptance of non-Celiac gluten sensitivity and other food protein intolerances in the medical community is even worse.

Therefore, food intolerance or sensitivity is commonly missed and untreated. Many patients are forced to self-diagnose by discovery of the link of their symptoms to specific foods serendipitously, often as a result of an elimination diet, recommendation of an alternative practitioner or friend/relative, or search for help on the internet or multiple physicians for help. Hopefully, by reading this article you now better understand food allergies and intolerances, why they are often missed and that they are a common cause of many symptoms, not just intestinal, that usually improve if not resolve once the offending food or foods are eliminated from your diet.

Dr. Scot Lewey is a physician who is specialty trained and board certified in the field of gastroenterology (diseases of the digestive system) who practices his specialty in Colorado. He is the physician advisor to the local Celiac Sprue support group and is a published author and researcher who is developing a web based educational program for people suffering from food intolerances, http://www.thefooddoc.com

Article Source: http://EzineArticles.com

There are, however, a lot of clues in the medical literature and the lay public’s experience about how foods are causing and/or contributing to the current epidemic of chronic illness and autoimmune disease. There are several diets being used by many people with varying success to improve their health despite a general lack of iron clad scientific proof for their effectiveness. One of the clues to the cause and relief of food induced illness may lie in proteins known as lectins that are present in all foods.

Animal and plant sources of food both contain complex proteins known as lectins. These proteins typically have the ability to attach to sugars or carbohydrates on the surface of human cells. Some of these proteins can cause clumping of human red blood cells, a process that is called agglutination. The process of agglutination occurs when someone receives the wrong blood type during a blood transfusion. In fact, red blood cell agglutination specific to each person or groups of people is the basis for testing for blood types. There is some data that blood types may influence how people respond to certain foods though a blood type specific diet appears to have been disproven. The attachment or binding of certain food lectins can initiate a variety of cell specific effects. These reactions may mimic hormones or cause changes in cells. This is termed molecular mimicry.

Most plants contain lectins, some of which are toxic, inflammatory, or both. Many of these plant and dairy lectin are resistant to cooking and digestive enzymes. Grain lectins, for example, are quite resistant to human digestion but well suited for ruminants like cattle who have multi-chambered stomachs. Therefore, lectins are present in our food and are often resistant to our digestion and some have been scientifically shown to have significant GI toxicity in humans. Others have been shown to be beneficial and maybe even cancer protecting. Either way plant and animal proteins are foreign proteins to the body and are dealt with by digestion and our immune system in a positive or negative manner.

The human digestive system was created to handle a variety of plant and animal proteins through the process of digestion and elimination. Some plant and animal proteins or lectins are severely toxic to humans and cannot be eaten without causing death like those in Castor beans and some mushrooms. Other foods must be prepared before they are safe to be eaten. Preparations may include pealing, prolonged soaking and cooking like kidney beans. Other foods may be poorly tolerated because of a genetic predisposition or underlying pre-existing food allergy or intolerance. Others are tolerated to some degree or quantity but not in large amounts or on a frequent basis. People who are intolerant to the milk sugar lactose, because of inherited or acquired deficiency in lactase enzyme, may tolerate small amounts but may have severe bloating, gas, abdominal pain and cramps with explosive diarrhea when a large amount of lactose containing foods are eaten. Foods can become intolerable to some people after their immune system changes or gut is injured from another cause.

Of the food lectins, grain/cereal lectins; dairy lectins; and legume lectins (especially peanut lectin and soybean lectin) are the most common ones associated with reports of aggravation of inflammatory and digestive diseases in the body and improvement of those diseases and/or symptoms when avoided. Recent research by Loren Cordain PhD., has suggested that these lectins may effectively serve as a “Trojan horse” allowing intact or nearly intact foreign proteins to invade our natural gut defenses and enter behind the lines to cause damage well beyond the gut, commonly in joints, brain, and skin of affected individuals. Once damage occurs to the gut and the defense system is breached the result is what some refer to as a “leaky gut”. Moreover, many people who develop a “leaky gut” not only have gut symptoms such as bloating, gas, diarrhea, and abdominal pain but also other symptoms beyond the gut, or extra-intestinal symptoms. Commonly affected areas are the brain or peripheral nerves, skin, joints, and various body glands. With continued exposure of the gut by these toxic food lectins a persistent stimulation of the body’s defense mechanism in a dysfunctional manner, occurs, i.e. autoimmune disease.

Wrong types or levels of good and bad bacteria in the gut, or intestinal dysbiosis, may contribute to this process of abnormal stimulation of the immune system. Research supports the strong possibility that such stimulation may be accentuated by interaction of the bacteria with food lectins. It is believed by some that this may further worsen gut injury and autoimmune disease. This latter concept is gaining acceptance and recognition by doctors in one form as the hygiene theory. It is speculated that our gut bacteria have become altered by increased hygiene and over use of antibiotics and that this phenomenon may be playing a significant role in the rising incidence of autoimmune diseases such as diabetes, arthritis, and chronic intestinal diseases like Crohn’s disease and irritable bowel syndrome.

Lectins as a cause however are largely being ignored in the U.S. though the field of lectinology and lectins role in disease is more accepted internationally. Avoidance of certain food lectins may be helpful in achieving health and healing of chronic gut injury. Healing of a “leaky gut” and avoidance of ongoing abnormal stimulation of the immune system by toxic food lectins and bacteria in the gut is the basis for ongoing research and probable success of several popular diets such as the paleo diet, carbohydrate specific diet and gluten-free/casein-free diet. More research is needed in this exciting but often neglected area. The Food Doc, LLC features a website www.thefooddoc.com that will provide physician authored information on food intolerance, sensitivity and allergy such as lectin, gluten, casein, and lactose intolerance with dietary guidance that will feature in the near future an online symptom assessment and diet-diary.

Copyright 2006, The Food Doc, LLC. All rights reserved. http://www.thefooddoc.com

Article Source: http://EzineArticles.com/

Download the Gluten-free, Dairy-free Holiday Menu »