The subject for this week has been updated to “Nutrition Part 2” with Paula. This will be short meeting week due to other commitments.
2009.03.22: Meeting was good. I am encouraged that our “core group” seems to be developing some cohesion etc. Today Paula discussed nutrition – part 2 – the “five deadly sins” of nutrition and how to avoid them.
As I mentioned before, we are NOT going down some cultish road with this; we had a lively discussion about how much attention we should pay to our diet based on several scriptures:
Deuteronomy, where God says He will put “none of the diseases” upon the Israelites that plagued the Egyptians, if they follow His commandments, including His detailed dietary laws.
Daniel, where Daniel and his friends refuse to eat the rich food of the King and instead continue to follow the Biblical dietary laws.
The gospels, where Jesus says, in effect “Do you not know that what goes into a man passes through him and is eliminated? It is not what enters a man, that is, what he eats, that defiles a man; but what proceeds out of the heart.”
Acts, where Peter has the vision of the sheet let down with all kinds of unclean animals in it, and the voice says “Take, kill, and eat” Peter refuses, and the voice says “let nothing that God declares to be clean be called unclean”. This scripture clearly applied to sharing the good news with the gentiles, but might also be interpreted to mean that God was instructing Peter not to force gentile converts to adhere to Jewish dietary laws.
And finally Paul’s exhortation: “Know ye not that your body is the temple of the Holy Ghost?” The strong implication of this scripture is that we should care for our bodies because they are the temple of the Lord in the new dispensation.
So… we are not making some kind of religion out of our diet, but we do want to eat healthy. Also, in keeping with the vision the Lord has given me, I want to know how to feed the most people as efficiently as I can, which I believe means learning how to get the most nutritional “bang for my buck”.
Here then are the notes from today’s discussion:
Nutrition Part Two
Good fats vs. bad fats
Saturated fats are found mainly in animal products such as meats; poultry (mostly in dark meat and skin); whole and partially skimmed dairy products, including milk, cheese, ice cream, butter, and sour cream; and lard. Eating too much saturated fat is strongly related to higher cholesterol levels. Meals high in these fats can also cause sudden increases in triglycerides and other blood fats. This, in turn, decreases blood flow through the arteries and heart.
Trans fats can be found naturally in some animal products, but most of the trans fats in our diet are manufactured from polyunsaturated oils. The process is called “hydrogenation.” It is done to keep fat from going rancid and to change the form of the fat from a liquid to a solid. Hydrogenated fats are used in stick margarine, processed foods, and many commercially baked and fast foods such as ice cream, cakes, cookies, chips, shortening, popcorn, and French fries. Hydrogenated fats (trans fats) may be even more dangerous for the heart than naturally occurring saturated fats and may be associated with some cancers. Food manufacturers must now list the amount of trans fats, along with saturated fat, on the Nutrition Facts label of packaged foods.
Tropical oils (palm, coconut, and cocoa butter) are also high in saturated fat, but it is not known if these fats have a harmful effect on the heart
Polyunsaturated and monounsaturated fats are good or beneficial fats and oils. Some of these fats are considered essential, meaning that they are necessary for health. Polyunsaturated fats are found mostly in fish and plant oils such as safflower, corn, soybean, sunflower, and cottonseed. Monounsaturated fats are found mainly in canola, olive, and peanut oils, as well as most nuts.
High Fructose Corn Syrup
What is it? The food industry has long known that “a spoonful of sugar helps the medicine go down in the most delightful way.” And cane sugar had been America’s most delightful sweetener of choice, that is, until the 1970s, when the much less expensive corn-derived sweeteners like maltodextrin and high-fructose corn syrup were developed. While regular table sugar (sucrose) is 50% fructose and 50% glucose, high-fructose corn syrup can contain up to 80% fructose and 20% glucose, almost twice the fructose of common table sugar. Both table sugar and high-fructose sweetener contain four calories per gram, so calories alone are not the key problem with high-fructose corn syrup. Rather, metabolism of excess amounts of fructose is the major concern
Why do they use it? With little fanfare, and even less scrutiny, HFCS was introduced into the food supply decades ago. It is now commonly found in an astounding array of popular food and beverage products. Sweetened, carbonated soft drinks are considered by many to be the worst offenders. Food manufacturers embraced HFCS wholeheartedly because it is substantially cheaper than sucrose (table sugar) and mixes well with a variety of products, including beverages, baked goods, jams and jellies, candies, and dairy products. In fact, between 1970 and 1990, the annual intake of HFCS increased by more than 1,000%, greatly exceeding the change in intake of any other food or food group. High-fructose corn syrup is now the primary caloric sweetener added to soft drinks in the United States, and comprises more than 40% of caloric sweeteners added to foods and beverages.
Why is it bad for you? High dietary intake of fructose is problematic because fructose is metabolized differently from glucose. Like fructose, glucose is a simple sugar. Derived from the breakdown of carbohydrates, glucose is a primary source of ready energy. Sucrose (table sugar) comprises one molecule of glucose and one molecule of fructose. Thus, excessive sucrose intake also contributes to the rise in overall daily fructose consumption. Glucose can be metabolized and converted to ATP (andesine triphosphate), which is readily “burned” for energy by the cells’ mitochondria. Alternatively, glucose can be stored in the liver as a carbohydrate for later conversion to energy. Fructose, on the other hand, is more rapidly metabolized in the liver, flooding metabolic pathways and leading to increased triglyceride synthesis and fat storage in the liver. This can cause a rise in serum triglycerides, promoting an atherogenic lipid profile and elevating cardiovascular risk. Increased fat storage in the liver may lead to an increased incidence in non-alcoholic fatty liver disease, and this is one of several links between HFCS consumption and obesity as well as the metabolic syndrome.
Fructose may have less impact on appetite than glucose, so processed foods rich in fructose can contribute to weight gain, obesity, and its related consequences by failing to manage appetite. Additionally, loading of the liver with large amounts of fructose leads to increased uric acid formation, which may contribute to gout in susceptible individuals.
Excess fructose intake has been associated with adverse health effects such as metabolic syndrome, elevated triglyceride levels, hypertension, non-alcoholic fatty liver disease, excess uric acid levels (associated with gout), and elevated levels of advanced glycation end products (AGEs; linked with aging and complications of diabetes) The high flux of fructose to the liver, the main organ capable of metabolizing this simple carbohydrate, disturbs glucose metabolism and uptake pathways and leads to metabolic disturbances that underlie the induction of insulin resistance, a hallmark of type 2 diabetes.
Fructose Linked With Insulin Resistance and Diabetes
In fact, the effect of HFCS on insulin resistance has been shown to have an impact on the prevalence of diabetes. In 2004, investigators conducted an ecological correlation study, in which they compared the relationship between food consumption of refined carbohydrates and the prevalence of type 2 diabetes in the US from 1909 to 1997. They found that during this period, the use of corn syrup sweeteners, which were almost non-existent at the turn of the century, increased by more than 2,100%. During the same period, the prevalence of diabetes skyrocketed. After controlling for total energy intake from other foods such as fats and proteins, only the increase in corn syrup and a decrease in fiber intake correlated positively with the prevalence of type 2 diabetes.
. Unlike glucose, fructose is readily converted to fat by the liver, leading to an excessive concentration of fats and lipoproteins in the body. High and prolonged fructose ingestion increases unfavorable lipid profiles in the body. By increasing triglyceride levels—an independent risk factor for coronary heart disease—fructose promotes potentially dangerous lipoprotein changes that increase atherogenic risk. For example, fructose increases apoB100—the primary lipoprotein responsible for carrying cholesterol to the tissues—which leads to the formation of fatty deposits. Conversely, high-density lipoprotein (HDL), which is responsible for carrying cholesterol particles back to the liver to be eliminated, is decreased by fructose.Fructose ingestion therefore contributes to fat deposits in the liver (fatty liver) and increases the amount of dangerous lipoproteins that enhance cholesterol deposits in blood vessels walls. This can lead to plaque buildup and narrowing of the blood vessels—a ticking time bomb for the development of both stroke and heart attack.
Information is from an in depth study: Dana Flavin, MS, MD, PhD is former science assistant to the associate bureau director for toxicology at the FDA.
How is it made? New scary fact: January 2009-the process used to turn cornstarch into HFCS involves using caustic soda. The process for making caustic soda involves mercury. Of the products tested 17 out of 55 contained mercury. Another study listed the mercury as high as 50%. Although the HFCS folks say it is minute, the FDA is looking into the studies. Caustic soda can be made without mercury so there is no need to use the process that involves mercury
Also of note: most of our HFCS comes from China, a country notorious for their lack of regulations. They probably use the mercury process.
Enriched White Flour
Parts of a wheat berry: A wheat kernel consists of three parts: the bran, which is the outer layer; the germ, which is the inner layer and the endosperm, which is the starchy part in between the two layers.
The process of making flour: When flour is made, the endosperm is separated from the bran and the germ using a series of rollers and sifters. White bread uses only the ground endosperm. White bread is also bleached since freshly milled flour is slightly yellow. This bleaching occurs naturally by aging the flour. However, most manufacturers speed up the process by using chemicals. Peroxide is the common chemical used to bleach flour. By contrast, whole grain flours are produced by adding the bran and the germ back into the ground endosperm. This flour is brown with flecks of the grain visible and is not bleached.
The nutritional content: During the refining process, when the bran and the germ are removed, about thirty nutrients are lost from the flour. Years ago, it was discovered that those who consumed only white bread had higher incidence of birth defects and other diseases such as beriberi and rickets. The FDA mandated that flour producers add tiny amounts of vitamins to the flour. But the law only required the replacement of five of the original thirty nutrients. This is what is known as enriched flour. Another important element lost in the refining process is fiber. Enriched flour is so lacking in fiber that you would have to eat eight slices of white bread to equal the fiber in one slice of whole grain. Studies have found white bread, with all of its missing nutrients, is so depleted that it may actually cause disease.
This brings us to our final question-what are the health benefits for you? There are no known health benefits from eating enriched white bread. In fact, white bread, with its lack of nutrients, has been implemented in the promotion of diabetes, cancer and heart disease. Whole grain products, on the other hand, have long been advised by doctors for those seeking a healthier lifestyle. Whole grains retain the most nutritious parts of the wheat-the fiber, essential fatty acids and all of the vitamins and minerals. People who eat whole grain breads have fewer heart attacks and strokes. Their chances of developing diabetes, contracting colon cancer and even gaining weight are lessened by eating whole grain breads.
Remember that “enriched” flour just means that something is missing. Brown color does not mean whole wheat; it may just mean that your enriched white flour bread has had caramel color added. Please check your labels carefully. If the first ingredient on the label doesn’t say whole grain or 100% whole-wheat, choose another loaf.
Food additives and preservatives
When we need to store any food for a longer time, it should be properly processed. During this processing, some substances and chemicals, known as additives, are added to the food. Additives consistently maintain the high quality of foods. In addition, we also need to add some preservatives in order to prevent the food from spoiling. Direct additives are intentionally added to foods for a particular purpose. Indirect additives are added to the food during its processing, packaging and storage. Food Preservatives are the additives that are used to inhibit the growth of bacteria, molds and yeasts in the food. Some of the additives are manufactured from the natural sources such as corn, beet and soybean, while some are artificial, man-made additives.
Commonly Used Food Additives and Preservatives
Nowadays, most people tend to eat the ready-made food available in the market, rather than preparing it at home. Such foods contain some kind of additives and preservatives, so that their quality and flavor is maintained and they are not spoiled by bacteria and yeasts. More than 3000 additives and preservatives are available in the market, which are used as antioxidants and anti-microbial agents. Salt and sugar the most commonly used additives. Some of the commonly used food additives and preservatives are aluminum silicate, amino acid compounds, ammonium carbonates, sodium nitrate, propyl gallate, butylated hydrozyttoluene (BHT), butylated hydroxyanisole (BHA), monosodium glutamate, white sugar, potassium bromate, potassium sorbate, sodium benzoate, etc. Some artificial colors are also added to the foods to give them an appealing look. These coloring substances are erythrosine (red), cantaxanthin (orange), amaranth (Azoic red), tartrazine (Azoic yellow) and annatto bixine (yellow orange).
Uses of Food Additives and Preservatives
When the food is to be stored for a prolonged period, use of additives and preservatives is essential in order to maintain its quality and flavor. The excess water in the foods can cause the growth of bacteria, fungi and yeasts. Use of additives and preservatives prevents spoiling of the foods due to the growth of bacteria and fungi. Additives and preservatives maintain the quality and consistency of the foods. They also maintain palatability and wholesomeness of the food, improve or maintain its nutritional value, control appropriate pH, provide leavening and color, and enhance its flavor.
Additives are classified as antimicrobial agents, antioxidants, artificial colors, artificial flavors and flavor enhancers, chelating agents and thickening and stabilizing agents. Antimicrobial agents such as salt, vinegar, sorbic acid and calcium propionate are used in the products such as salad dressings, baked goods, margarine, cheese and pickled foods. Antioxidants including vitamin C, E, BHT and BHA are used in the foods containing high fats. Chelating agents such as malic acid, citric acid and tartaric acid are used to prevent the flavor changes, discoloration and rancidity of the foods.
Dangers of Food Additives and Preservatives Page 6
Although additives and preservatives are essential for food storage, they can give rise to certain health problems. They can cause different allergies and conditions such as hyperactivity and Attention Deficit Disorder in the some people who are sensitive to specific chemicals. The foods containing additives can cause asthma, hay fever and certain reactions such as rashes, vomiting, headache, tight chest, hives and worsening of eczema. Some of the known dangers of food additives and preservatives are as follows:
• Benzoates can trigger the allergies such as skin rashes and asthma as well as believed to be causing brain damage.
• Bromates destroy the nutrients in the foods. It can give rise to nausea and diarrhea.
• Butylates are responsible for high blood cholesterol levels as well as impaired liver and kidney function.
• Caffeine is a colorant and flavorant that has diuretic, stimulant properties. It can cause nervousness, heart palpitations and occasionally heart defects.
• Saccharin causes toxic reactions and allergic response, affecting skin, gastrointestinal tract and heart. It may also cause tumors and bladder cancer.
• Red Dye 40 is suspected to cause certain birth defects and possibly cancer.
• Mono and di-glycerides can cause birth defects, genetic changes and cancer.
• Caramel is a famous flavoring and coloring agent that can cause vitamin B6 deficiencies. It can cause certain genetic defects and even cancer.
• Sodium chloride can lead to high blood pressure, kidney failure, stroke and heart attack.
To minimize the risk of developing health problems due to food additives and preservatives, you should avoid the foods containing additives and preservatives. Before purchasing the canned food, you must check its ingredients. You should buy organic foods, which are free from artificial additives. Try to eat the freshly prepared foods as much as possible rather than processed or canned foods.
By Reshma Jirage
Today, food in the typical American diet is loaded with all kinds of additives intended to increase shelf life, improve appearance, enhance flavor, and lower cost. The FDA’s Web site provides a list of approved additives, which companies can legally include in food products. The length of this list is enormous – there are over a thousand different additives that all have foreign-sounding names. Unfortunately, the list does not include a description of the possible side effects associated with these additives. According to Dr. William Rice, a licensed Nutritional Consultant, many common additives have been linked to cancer, allergies, migraines, liver and kidney damage, birth defects, brain damage, and the list goes on. To make things worse, many additives do not appear on labels. According to Rice, food manufacturers are not required to list all the ingredients on certain foods like ketchup, mayonnaise and ice cream. 93 additives may go unlabeled in bakery products, 76 in soft drinks, 58 in frozen desserts, and 31 in cheese. http://www.downtoearth.org/earthaware/preservatives.
Carmine-what is it?
Carmine may be prepared from the cochineal beetle, by boiling dried insects in water to extract the carminic acid and then treating the clear solution with alum, cream of tartar, stannous chloride, or potassium hydrogen oxalate; the coloring and animal matters present in the liquid are thus precipitated. Other methods are in use in which egg white, fish glue, or gelatine are sometimes added before the precipitation.
Carmine is used as a food dye in many different products such as juices, ice cream, yogurt, and candy, and as a dye in cosmetic products such as eyeshadow and lipstick. Although principally a red dye, it is found in many foods that are shades of red, pink, and purple. As a food dye it has been known to cause severe allergic reactions and anaphylactic shock in some people. 
Food products containing carmine-based food dye may prove to be a concern for people who are allergic to carmine, or people who choose not consume any or certain animals, such as vegetarians, vegans, and followers of religions with dietary law (
In the United States, carmine is approved as dye for foodstuffs. In January 2009, FDA passed a new regulation requiring carmine and cochineal to be listed by name on the label. This regulation is effective January 5, 2011.
How do I avoid all this junk in my food?
1. Choose your food as close to what God made it.
2. READ labels! The fewer ingredients the better.
3. Eat at home. If you have to eat out choose wisely.
4. Grow your own food.
5. Learn to use what you grow.
6. Preserve your own food with the least amount of interference.
7. Train your family to eat well
8. Remember: most food manufacturers are not interested in the health of your family…they just want to make money!