Recently, we had the pleasure of sitting down with Howard Schiffer, President and Founder of Vitamin Angels.  Vitamin Angels is a non-profit, non-governmental organization focused on bringing essential nutrition to children around the world through vitamin supplementation.  The micronutrients Vitamin Angels provides allows children’s young immune systems to fight infectious diseases, helping them attain good health and giving them the opportunity to lead meaningful and productive lives.

Having been part of the natural products industry for many years, Howard Schiffer got a call asking if he would be able to get vitamins to the victims of the 1994 Northridge earthquake suffering from the after-effects of the earthquake.  Howard quickly understood the ability of vitamin supplements to provide vital nutrition, and soon after, Vitamin Angels was born.  Since then, Vitamin Angels has grown and evolved, now addressing chronic malnutrition on a global level.

Some facts about Vitamin Angels:

• In 2012, Vitamin Angels reached nearly 26.5 million children in 33 different countries
• Through their program titled “Operation 20/20″, Vitamin Angels aims to reduce childhood mortality and blindness through providing Vitamin A to at-risk children
• Through their program Thrive to Five, Vitamin Angels distributes daily multivitamins to pregnant women, new mothers and children under five who live in settings where undernutrition and malnutrition are known to be prevalent.
• Vitamin Angels distributed 125 million doses of daily multivitamins in 2012 alone.

Here are some highlights from our talk:

How Vitamin Angels Solved What No One Else Could

• Getting to the hard to reach areas was the hard part

The Biggest Problem Vitamin Angels Still Faces

• Visibility and Awareness: most people simply don’t know that chronic malnutrition is the single biggest killer of children, behind 1/3 of all child deaths every year

We Have the Solution – We Just Need the Funding

• The private sector has the power to save millions of lives

The Most Important Micronutrients for Intervention

• Iodine, Iron, Zinc, Protein, and…

The Number 1 Vitamin Deficiency Linked To Childhood Blindness and Childhood Mortality

• This one Vitamin can reduce all childhood mortality by 24% for 25 cents/year

Vitamin Angels Goals Moving Forward

• Reaching 30 million people children in 2013 in at least 40 countries
• Reaching children earlier in their lives
• Increasing visibility
• Reaching 50 or even 100 million in the coming years

Tweetable Insights Include:

• Chronic Malnutrition is responsible for 1/3 of all child deaths every year (Tweet)
• Vitamin A deficiency causes blindness in half a million children a year. (Tweet)
• Companies like SmartyPants are supporting Vitamin Angels in the US & around the world (Tweet)
• We can change the course of a child’s entire life by getting them proper nutrition (Tweet)
• Vitamins are small, but the impact is large (Tweet)

Resources Mentioned:

• 10 Lessons in Public Health: Inspiration for Tomorrow’s Leaders by Alfred Sommer
• The Copenhagen Consensus
• VitaminAngels.org

And now…the Interview!

While the word “fiber” conjures images of foggy sludge drinks and tasteless, twiggy cereal, we’ve come to know just how crucial getting enough fiber is to our health.  Getting enough, through foods or fiber supplements holds benefits beyond simple “regularity”.  Read on to learn what a health champion fiber is, and why it’s made a comeback in today’s wellness market.

1. Fiber comes in Many Forms - Basically, there are two types of fiber:  soluble and insoluble.  Soluble fiber (think oatmeal) swells when water is added.  It’s important to keep cholesterol levels down and blood sugar levels stable.  Insoluble fiber does not dissolve when water is added (think fruit).  This type of fiber stays in the GI track and remains unchanged during its journey. It works to prevent constipation.  Both types of fiber remain important to health, and luckily, both types of fiber exist in most foods that contain fiber, although labels most often don’t list them separately.

2. It May Lower Your Risk of Some Types of Cancer -Fiber, especially insoluble fiber, may decrease your risk of cancer because it binds with bile acids, which have been linked with cancer.  Insoluble fiber also speeds up the rate at which undigested food passes through the GI track, allowing less time for cancer-causing agents to be exposed to the lining of the GI track, thus allowing fewer to be absorbed. By-products of cholesterol, bacteria and cooked meats promote these cancer-causing substances.

3. It Helps Decrease the Problems of Diabetes -  Soluble fiber coats the stomach and the GI track, keeping sugars and starches from being broken down.  They are then absorbed into the blood stream more gradually, allowing for more stable blood sugar levels.

4. It Keeps Cholesterol in Check – Soluble fiber binds with bile acids, which are then eliminated rather than absorbed into the body through the GI track. Bile acids are thought to attach to fat molecules, which, when bound to fiber, absorb more slowly, some exiting the GI system.  Lower fat levels in the body mean lower cholesterol levels too.

5. Getting Enough May Stop the Munchies - Soluble Fiber absorbs water, which together, help you stay fuller longer.  Fiber promotes a sense of satiety, or fullness.  This cuts down on time spent munching and crunching those unhealthy high-fat, high-sugar snacks to fill your belly.

6. Dietary Fiber Lowers the Risk of Diverticulitis – Diverticuli are small out-pouchings of the large intestine that develop at weak spots, most often as a result of low-fiber diets, and due to a weakened colon wall.  Diverticulitis is the presence of inflamed or infected diverticuli.  This disease is serious and often requires hospitalization, and often surgery.  Fever and internal bleeding remain risks of diverticulitis.  Diets high in fiber help to prevent this by reducing the pressure in the colon wall, thus preventing diverticuli from developing.

7. It Gets You Going - Well, this is probably not hot-off-the-press news to you, but it’s important to include insoluble fiber as a means to keep your bowels regular.  Of course, swift movement in the bowels promotes good bowel health.

8. Dietary Fiber Increases Friendly Gut Bacteria - Fiber is considered a pre-biotic. Pre-biotics increase the number of pro-biotics, which are healthy bacteria that live in your GI track. These babies boost digestive health, and they may even boost your immune system.

9. Dietary Fiber Boosts Your Immune System - Going hand-in-hand with #8, insoluble fiber and soluble fiber may enhance immunity via promoting healthy bacteria in the gut.  This may serve to reduce allergies.

10. Americans Don’t Get Enough of It - While experts suggest that we should get about 40 grams of fiber each day, we only actually get about 1/3 of what we need (about 10-15 grams per day). Many people are unaware of good sources of fiber, which include:

• oatmeal
• whole grain cereal
• fresh fruit
• raw veggies
• brown rice
• beans
• popcorn
• peas
• nuts
• chunky peanut butter
• whole grain breads and pastas
• chia seeds

11. Animal Products Have None - That’s right.  Despite many thinking that “thick” and “chunky” foods all contain fiber, only plant products do.  Animal products contain no fiber, even if they are big and bulky (think big, thick steak).  Plant products, like fresh fruits and raw veggies, often tend to contain both insoluble fiber and soluble fiber.  Studies show that most of us don’t know sources of good fiber. If in doubt, think “plant” and you’ll likely boost your fiber intake!

12. Beans Rule - Beans pack a whooping 16 grams of fiber in each one-cup serving.  Canned or dried and cooked beans can be added to eggs for breakfast (think tex mex scramble or burrito), to salads for lunch, or to casseroles like chili for dinner.  To reduce the amount of sodium in canned beans, rinse them first, or simply cook dried beans for beans sans salt!  Some people have trouble with the gas that eating beans causes.  Try these tips to help:

• start with small amounts and slowly increase
• start with smaller beans, like lentils or black beans, and grow into larger ones like kidney beans
• add some baking soda to the soaking water of dried beans, drain, and cook in fresh water
• cook them well

13. Dietary Fiber Keeps Blood Sugar Levels Stable - Closely related to #3, soluble fiber coats the stomach and GI track, keeping refined sugars and starches from being broken down, thus slowing their absorption into the GI track.  This keeps blood sugar levels stable, reducing insulin resistance and type 2 diabetes.

14. Dietary Fiber Promotes Heart Health - Diets high in fiber:

• Lower bad cholesterol levels
• Lower blood sugar levels in those with diabetes
• Lower blood pressure in people with high blood pressure
• Lower the risk of heart disease
• Lower the risk of diabetes
• Promote healthier weights and less obesity

“Studies have shown that foods that have a lot of fiber are clearly associated with lower risk of heart disease,” says Alice H. Lichtenstein, DSc, American Heart Association spokeswoman and director of the cardiovascular nutrition research program.  Although experts are unsure as to how fiber helps heart health, some believe that its ability to prevent cholesterol from being absorbed in the GI track helps to reduce its absorption. Some believe that if we’re eating more fiber, we’re eating less sugary, fatty and starchy foods that hinder heart health, like pastries and baked goodies.

15. It May Be the New Diet Craze -Will a fiber-filled diet replace the “4-hour-body” diet?  Time will tell, but many studies support a link between high fiber diets and lower weight.  For instance, of nearly 6,000 French men and women, those who ate 20-27 grams of fiber daily had the healthiest weights. Some believe this is due to feelings of fullness when eating a fiber-rich diet.  Others say that diets high in fiber naturally contain healthier, lower-fat and low-sugar foods.  Whatever the case, bring on the fiber!

16. Fiber Prevents Fat Absorption - Although the jury’s still out on this one, some experts believe that insoluble fiber binds fat in the gut, moving it through and allowing less time for absorption.  This helps to lower cholesterol levels in the blood stream.

17. We’re Still in the Dark - When it comes to knowing the facts about fiber, that is. Only ten percent of Americans get enough fiber.  And it’s no wonder, given most don’t know good sources of fiber. According to a 2005 survey conducted by the National Fiber Council (NFC), most Americans aren’t familiar with foods that are high in fiber.  Read on:

• 53 percent consider steak to be a good fiber source
• One in four believe whole grain breads are not a good fiber source
• 42 percent believe potato chips contain a good amount of fiber

Additionally:

• In one survey, on 53 percent noted that fiber could lower cholesterol, prevent heart disease and manage weight
• 60 percent never talk with their health care provider about fiber
• One in five has no idea how much fiber they take in on a daily basis
• Only 22 percent know how much fiber they should have each day

18. Low-Carb Diets Don’t Cut It - Low-carb diets consist mostly of proteins and fats, which are liquids and animal products. Remember, only plants contain fiber, so low-carb diets just don’t cut it when it comes to getting enough fiber! According to the Annals of Internal Medicine, the average low-carb diet contains only 7 to 8 grams of fiber per day, about 1/5 of what we need.

19. Certain Fiber Supplements May Help Build Bone Health - Fiber itself does not build bone strength.  But many fiber supplements, like Fibercon and Metamucil contain calcium.  The additional calcium in these fiber-enhancing agents do help to create healthy, strong bones.

20. Eating Foods High in Fiber May Boost Your Vitamin B Levels and Some Minerals – Along the same lines, many high-fiber foods, like whole grain breads and cereals, contain an abundance of B vitamins, and other minerals, like selenium, zinc and phosphorus.  Eating whole grains is a great way to boost both vitamin intake and fiber!

21. Whole Wheat Grains Contain Twice as Much as All-White Grains - Yep.  That’s right. A slice of 100% whole wheat bread contains about 3 grams of fiber, while a slice of white gives only about 1 gram.  Whole grain bread also offers a sea of minerals and vitamins that white bread doesn’t (see #20, above).

22. Getting Enough Fiber Improves Lung Function- Scientists looked at info on diet and the results of lung function tests from U.S. men and women, between 44 and 66 years old from 1987 and 1989. Nearly 15 percent of the study subjects had chronic obstructive lung disease. They found that those in the highest fifth of fiber intake (26.7 grams) had better lung function than those in the lowest fifth (9.5 grams). Hard to believe that a bit of fiber may help you take your next breath with more ease.

23. A Cup of Joe Will Get You Going - Coffee beans are, well…beans.  So it’s no surprise that they’re filled with fiber. Now, research shows that brewed coffee also contains fiber. ”It is logical to think that a significant part of the fiber passes from the powder into the beverage,” Saura-Calixto, research scientist from the National Research Council in Madrid says. “It is hard to believe that the scientific community, especially scientists working in dietary fiber, [assumed] that coffee and other beverages do not contain fiber.” Scientists tested the dietary fiber content in three common coffee types: espresso, drip and freeze-dried. Freeze-dried coffee pulled the highest numbers, likely due to the high temps used when processing the beans. Just how much fiber will you get in your morning cup of joe? A measly 1-3 grams, but a little extra never hurts .

24. Most Fiber Supplements Can Backfire - You may take fiber supplements because you don’t get enough of it in your diet.  Problem is, that if you don’t drink enough fluid with these fiber supplements, it’ll weigh you down like a ball of cement in your stomach and gut.  To be effective, these fiber supplements must be taken with a full 8 ounces of liquid.  Thankfully, there are other fiber supplements that require no intake of water.

25. Focusing on Fiber Can Improve Your Overall Nutrition - Focusing on fiber helps you to get your daily 5-9 fruits and veggies in.  As you eat more

fruits and veggies to get fiber, you’ll also hydrate yourself. Fiber clearly holds many benefits beyond “keeping you regular.”  Gut health. Heart health.  Lung

health.  Weight management. Improved immunity. Diabetes manager. So, the next time someone says you’re “full of it”, maybe you can take that as a compliment…

Brought to you by SmartyPants Gummy Vitamins.  If you’d like to try our All-inOne Fiber Gummies for Weight Management, which combinesFiber and many other key nutrients into one delicious All-in-One gummy vitamin with No Added Sugar, click here to purchase a bottle from the SmartyPants store.  Enter code WEIGHT25 at checkout to receive a 25% discount off your purchase!

Traveling can be hard – not just on the wallet, but also on the diet.  Every new locale has its unique temptations, from friend recommended bars and Zagat rated food stands, to 7 course meals and Dim Sum tours through China Town.  Others of us, travelling for work, are simply too consumed with business to care. But whether your habit – and ambition – is to eat your way through a town, or to just get to that next meeting, one of the first things likely to get left at home is your daily dose of vitamins.  As of right now, that need not be true.

SmartyPants Gummy Vitamins is proud to announce that our delicious On-the-Go! Packs can now be found in the minibars of Standard Hotels!  Now, when winding down from that hectic day (or preparing for it!) you don’t need to grab for a Snicker’s Bar, or a Toblerone, or a greasy bag of potato chips.  You can instead grab a different delicious treat and get your daily dose of all the key nutrients needed for optimum health.  Each On-the-Go pack of our All-in-One Gummy Vitamins for Adults –  with full Multivitiman + Omega 3s DHA & EPA + 225% RDI of Vitamin D3 – contains a full day’s dose of the vitamins you need to stay healthy.

Next time you are on the road, look for SmartyPants Gummy Vitamins’ On-the-Go Packs in the minibars of all Standard Hotels from coast to coast – from New York City to Los Angeles, and back again to Miami Beach.  Also look for us in the oh-so-chique Mercer Hotel in New York and the Chateau Marmont in LA!

And a very special thank you to Overnight New York for spreading the word!  Check out their amazing write-up of SmartyPants in Standard Hotels here!

Unlike eating sweets in centuries past, diabetes dos not discriminate. Sweet treats like honey, sweet meats and nougat used to to be reserved for very special times, and come easy only to the rich who could afford them.  But today, with Godiva cheese cakes, french silk pie blizzards, and  deep fried Pepsi (uh-huh!), it seems that the sweeter and fattier foods are, the more available they are to the masses.  Add our less active lifestyles and you’ve got a recipe for one of the biggest health crises in the United States.

According to the American Diabetes Association (ADA), 25.8 million children and adults in the United States–nearly 10 %–have diabetes. Worse yet, the ADA believes that nearly 79 million people have pre-diabetes, many of whom will develop the disease itself. It hampers the health of African and Asian Americans, Hispanics and Caucasians alike. The ADA reports that in 2007, diabetes took a part in nearly a quarter of a million deaths. Diabetes encourages other issues, too, like heart and kidney disease, sight and nerve problems, and poor healing. Headlines shout warnings. But what is diabetes, really, and where does it come from?

Healthy Digestion

Before we work to understand diabetes, we must understand the normal digestive process. As food reaches our stomachs, digestive enzymes and stomach acids break down starches into simple sugar molecules (glucose is one of them), and proteins into their smaller building blocks, amino acids.  These glucose molecules absorb quickly into the blood stream, raising blood sugar levels.  This triggers beta cells in the pancreas to produce the hormone insulin, which quickly releases into the bloodstream and peaks within 20 minutes.  In the bloodstream, insulin moves glucose molecules into our body’s liver, fat and muscle cells for later use. The liver stops making glucose when blood insulin levels are high.  As blood glucose levels peak, the pancreas stops producing insulin.

Types of Diabetes

Several types of diabetes exist.  Although their cause may differ, the result is the same:  your blood has too much sugar in it, which leads to many problems. Type I diabetes comes as a result of your pancreas not secreting enough insulin, leaving blood sugar levels soaring.  Type 2 diabetes comes as a result of your fat, liver and muscle cells not responding to the high levels of sugar in your blood, and thus keeping the sugar from entering your cells as it should.  Gestational diabetes occurs when a pregnant woman’s hormones keep insulin levels lower than they need to be, and blood sugar rises. Pre-diabetes is a condition whereby blood sugar levels are higher than normal, but not high enough for you to have type 2 diabetes.  Prompt measures here can prevent those with pre-diabetes from getting the full-blown syndrome.

Type 1 Diabetes

Type I diabetes used to be called “juvenile diabetes” because it is most often diagnosed in children, teens and young adults.  Type 1 diabetes comes as a result of the body not making enough insulin, leaving blood sugar levels high. Again, insulin is a hormone that is produced by the pancreas, which moves sugars and starches into the body’s cells so it can be used for energy. Without enough insulin, blood sugar levels remain high.

Causes of Type 1 Diabetes

• Autoimmune Response – Structures called the Islets of Langerhans house beta cells in the pancreas.  Again, beta cells produce insulin that’s then used to move glucose into cells, resulting in reduced blood sugar levels. Although it remains unclear which factors lead to beta cell demise in type 1 diabetes, many experts believe that both environmental factors like viruses, and genetics work together to destroy beta cells.  Without enough of these beta cells, insulin is not longer produced, or the amount is greatly reduced.
• Genetics – Experts have found 18 genetic markers that affect whether you get this type of diabetes.  While genetic factors indeed do play a role, most people with this type of diabetes do not inherit it.  Only a ten percent chance exists of getting this type of diabetes if your father has it, and the chance of an identical twin having this type of diabetes is only 33%.  Type I diabetes has tripled in the U.S. over the past 40 years, and it has also increased throughout parts of Europe, leading experts to believe that other factors exist.
• Viruses – Experts believe that some viruses, especially enteric viruses–those that affect the gut–make people at risk for diabetes more apt to get it.  The mumps and some types of Rubella have also been linked with type I diabetes.
• Other Illnesses or Conditions – Anything that may damage the pancreas, such as swelling, surgery or certain potent chemicals, will affect its ability to produce insulin.  Medicines such as some heart meds and steroids may also affect the function of the pancreas. Rare genetic disorders and hormonal changes may also affect the pancreas and increase the chance of getting type I diabetes.
• Weather - The onset of diabetes occurs more during cold winter months.

Risk Factors for Type I Diabetes

• Age – Type I diabetes can occur at any age, but affects children and teens more so than adults.
• Race – Type I diabetes can affect any race, but it strikes Caucasians more.
• Conditions of Parents – Those at higher risk of type I diabetes have a parent with the disease.  Having an older mother at birth puts you at risk, as does having a mom that had a condition called pre-eclampsia while pregnant.
• Conditions During Infancy and Presence of Auto-immune Disorders – Being ill in infancy or having other auto-immune disorders (Grave’s Disease, Hoshimoto’s Thyroiditis, MS, Addison’s Disease, for instance) put you at risk for having type I diabetes. Psoriasis too.

Symptoms of Type I Diabetes

Although beta cells destruct over time, the effects of type I diabetes typically appear suddenly and progress quickly.  Warning signs of type I diabetes include:

• Frequent urination; or in children, bet-wetting
• Unusual thirst
• Extreme hunger, especially for sweets
• Sudden weight loss
• Weakness, extreme fatigue
• Blurred vision
• Irritability
• Nausea and vomiting

Treatments for Type I Diabetes

Since insulin is the missing piece that leads to rising blood sugar levels, insulin must be restored in order to help your body transport glucose out of the bloodstream and into the cells.  Because stomach juices will break down insulin before it’s absorbed, insulin must be injected under the skin.  Many types of insulin exist, and they are given to keep blood sugar levels steady.  Another medication called Pramlintide (Symlin) helps to keep blood sugar levels down after a meal.  As with any type of diabetes, lifestyle changes like eating whole foods and getting enough exercise, remain crucial.

Type 2 Diabetes

If type I diabetes is the exception, type 2 is the rule. type 2 diabetes remains much more common than type I diabetes, it develops slowly over time, and it reduces your cells’ response to increased blood sugar levels.  Type 2 diabetes is considered at times a “lifestyle” disease, because it can be altered by many lifestyle choices, including nutrition and exercise.  Because it used to develop and be found in adulthood, type 2 diabetes used to be called “adult onset diabetes.”  With kids eating more processed foods and being less active than they used to be, some children and teens are now developing type 2 diabetes.

Causes of Type 2 Diabetes

• Weight - Fat makes it harder for your body to use insulin correctly.  Some elderly people who are very thin are also at greater risk for type 2 diabetes.
• Genetics  – Having a family history of someone with type 2 diabetes makes it more likely for you to get or have it.
• Lifestyle Choices - Low activity level, poor diet and retaining that spare tire around your middle increases your risk of getting type 2 diabetes.
• Insulin Resistance - As cells meant to absorb and store glucose perform less well, the pancreas continues to churn out insulin in an effort to move the glucose in its intended direction (into the cells).  After a while, the beta cells wear out and fail to produce enough insulin to keep blood sugar levels in the normal range.

Risk Factors for Type 2 Diabetes

• Age - Type 2 diabetes occurs more often in those older than 45 years.
• Ethnicity - African Americans, Hispanic Americans, Asian Americans, and Native Americans are at higher risk.
• History of Gestational Diabetes - If you’ve had diabetes during a previous pregnancy, you remain at higher risk.
• Weight - If you are over weight, and especially carry weight around your middle, you’re at higher risk of having type 2 diabetes.
• Genetics - Those who get type 2 diabetes more often have a family history of diabetes.
• History of Birthing a Large Baby - If you’ve given birth to a baby weighing more than 9 pounds, you remain at higher risk.
• Low “Good” Cholesterol - HDL cholesterol under 35 mg/dL.
• High Triglyceride Levels – Measured at 250 mg/dL or more.
• High Blood Pressure - Greater than or equal to 140/90 mmHg.
• Impaired Glucose Tolerance – Upon testing.
• Low Activity Level - Exercising less than 3 times per week.
• Metabolic Syndrome - A combination of symptoms including a large waist size, high blood sugar levels, high triglycerides, high blood pressure and out of range cholesterol levels put you at risk.
• Sleep Problems – Studies show that those with problems that reduce restful sleep (for instance, sleep apnea or the need to work shifts) have higher rates of obesity, insulin resistance, and diabetes.
• Polycystic Ovarian Syndrome - An imbalance of female sex hormones, leading to ovarian cysts, problems with fertility and menstrual and other health changes.  Those with PCOS are at higher risk of having type 2 diabetes.
• Acanthosis Nigricans – A condition which causes dark, thickened skin around the neck or armpits.  As, itts most common cause is insulin resistence, those with Acanthosis Nigricans also have a high likelihood of becoming diabetic.
• Stress  – In a study of nearly 7000 men noted a significant increase in diabetes in those who reported “permanent stress” versus “no” or “periodic” stress.  The stress increased their chance of getting diabetes by almost 50%!

Symptoms of Type 2 Diabetes

At times, many people with type 2 diabetes remain without symptoms, or their symptoms may remain quite vague.  When they do appear, symptoms include:

• More frequent bladder, kidney, skin, or other infections and/or slow healing
• Fatigue
• Hunger
• Increased thirst
• Increased urination
• Blurred vision
• Male sexual dysfunction
• Pain or numbness in the feet or hands

Treatment for Type 2 Diabetes

Treatments for type 2 diabetes include measures to keep the blood sugar levels controlled.  These efforts include checking your blood sugar levels, following a diet low in refined carbs and sugars, and exercising regularly.  As a short-term measure or last resort, your doctor may prescribe oral or injectable medications, like Metformin or Pramlintide to lower blood sugar levels.

Gestational Diabetes

Gestational diabetes is a type of diabetes that affects only pregnant women.  Experts believe that about 18% of pregnant women get gestational diabetes. While the cause is unknown, gestational diabetes is believed to occur because of the hormonal shifts of pregnancy, which help the baby develop.  These changes may also block the way your body uses insulin, thus at times creating insulin resistance. This type of diabetes develops late in pregnancy (after 24 weeks) and doesn’t typically deform the baby, as it might have in early stages of development.  The main danger to the baby is not the higher levels of the mother’s insulin (as this is not passed to the baby), but higher blood sugar levels, which are.  This leads the baby to produce higher levels of insulin to try to control his or her rising glucose levels.  The result is that the extra glucose is stored as fat, and the baby may be born very large.  This may lead to problems birthing the baby, which may affect the baby’s shoulders, arms or neck. The baby may also have low blood sugar after birth due to his or her high insulin levels, which may also incite breathing problems.  Longer-term problems include the baby being at higher risk of becoming obese or getting diabetes later in life. Treatment for gestational diabetes includes regular blood sugar checks, careful meal planning, structured exercise and, in severe cases, insulin shots.

Pre-Diabetes

Pre-diabetes is a precurser to type 2 diabetes.  Having pre-diabetes does not mean you will get diabetes.  In fact, many people who have pre-diabetes don’t, when they change their lifestyles by losing weight and boosting exercise. You know that you have pre-diabetes when you have any of the test results below:

• A fasting blood glucose test (FBGT) result of 100-125 mg/dl.  A FBGT is a blood test drawn first thing in the morning after not eating all night.
• An oral glucose tolerance test (OGTT) result of 140-199 mg/dl.  An OGTT is a blood test drawn after fasting, and then again 2 hours after drinking a sugary drink.
• An A1C level of 5.7-6.4%.  A1C blood tests measure the average amount of glucose in the blood over a 3-4 month period.

Risk Factors for Pre-Diabetes

You should be tested for pre-diabetes if:

• You are overweight and age 45 or older.
• You are of normal weight but over age 45.
• You are younger than 45 and overweight, with other risk factors, such as high blood pressure, out of range cholesterol levels, a family history of diabetes, high triglyceride levels, a history of gestational diabetes or birthing a large child, or belong to a high-risk ethnic or minority group.

Symptoms of Pre-Diabetes

Many people with pre-diabetes do not have symptoms.  If they do have symptoms, they mirror the symptoms listed above in the “type 2 diabetes” section.

Treatment of Pre-Diabetes

Here’s the great news.  If you have pre-diabetes, you can change course.  Studies show that with moderate weight loss and regular exercise, you can turn your health around.  One study showed that about eleven percent of those studied developed type 2 diabetes three years later.  Other studies show that large amounts of people with pre-diabetes get type 2 diabetes within ten years of having pre-diabetes. According to experts, you can cut your risk of getting diabetes by 58% if you lose only seven percent of your body weight and increase your exercise to 30 minutes, five days per week!

Prevention

Assess Your Risk

The good news is that many of things that can reduce your risk are in your hands.  First, take the “Diabetes Risk Test”. 

Fit it In to Be Fit!

Next, even if you aren’t at risk, fit in exercise.  Exercise holds many benefits  besides blood sugar control, like less stress and more energy and confidence.  Even living a longer life! Work to remove barriers and grow motivation, one step at a time. For best results:

• Start slow
• Find a fitness buddy
• Do something you like
• Exercise when your natural energy is highest
• Break it up into 10-minute spurts if you need to
• Make a fitness plan
• And don’t forget to get your health care provider’s OK!

Focus on Abundance

When changing lifestyles, many focus on the deficits and feeling deprived.  Instead, focus on the abundance of healthy foods you can eat, the health you’ll experience as a result of it, and the satisfaction you do derive when you occasionally do decide to indulge in a long-time favorite treat.

• Work to get in 5-9 fruits and vegetables every day.  This shifts your focus to health, naturally increases your fiber, boosts your vitamin intake and leaves little room for cravings.
•  Switch to whole-grains.  One thing to keep in mind–mostly all grains are processed, if even a bit.  Our health depends on eating whole foods, so try protein-packed quinoa or whole oats or barley if you’re going to eat them. Many items marketed as “healthy” might be better choices than your local diner’s apple pie.  Maybe.  Maybe not.  It depends. If you want natural ingredients, you’ll find more of them in many foods marketed as healthy.  But not all.  Check the labels.  A good rule of thumb is, if you can’t pronounce an ingredient, you probably shouldn’t be eating it.  If you are looking for lower sugar, items marketed as healthy might not actually be so, using artificial sweeteners and sugar substitutes instead.  Make your natural  ”healthy snacks” (i.e. snack bars, etc) your every now and then desserts.
• Choose lean meats and fish instead of red meat for less saturated fats, better weight control and better overall health.
• Make water and tea your drinks of choice.  Other options?  Those that contain sugar alcohols and not fake sweeteners might work on occasion.
• Choose small amounts of healthy oils, like olive and grapeseed oil.
• Portion Control!  Be certain to limit your portion sizes.  A good rule of thumb is:  at least half of the plate is full of fruits and veggies, and a max of 1/4 meat, 1/4 whole grain. Try replacing the whole grain a few times a week with more fruits and veggies.
• Try high-powered superfoods like beans, dark green leafy veggies, citrus fruits, sweet potatoes, berries, tomatoes, fish high in omega 3s, and nuts to acquire a diet high in fiber, magnesium, calcium, potassium, and vitamins A, C and E.

Manage Your Weight

As mentioned, you can cut your risk of pre-diabetes growing into diabetes by more than 50% by just losing seven percent of your weight.  So, while ambitious, throw away the big-numbers list and shoot low.  Take your current weight.  Times it by 0.07.  Subtract that number from your current weight.  That’s your goal weight. By paying attention to the diet and nutrition tips (above), and minimizing starches, refined sugars and processed grains, you will naturally re-fashion your waistline.

Diabetes–it seems a dirty word, but it needn’t be.  When left untreated, it certainly creates a health disaster.  But much remains in your control.  While it’s always fine to go for the gusto, don’t burn yourself out and lose steam.  Set a daily goal and strive to meet it.  Come close?  Don’t think failure.  Pay attention to your success and build.  Learn from each day.  Then walk forward with better knowledge, increased drive, and a stronger commitment.

Don’t let diabetes beat you.

The worst part of beginning a diet is learning which lovely foods you’ll no longer be able to eat:

• No more donuts
• No more pizza
• No more ribeye soaked in butter
• No more…

I don’t know about you, but I stopped listening after “pizza”.

The sad fact is, though, to lose weight you will have to cut out a lot of these foods and limit your intake of many many more.

But there is one thing you don’t need to cut back on to lose weight.  In fact, according to the National Institute of Health (NIH), you should be eating more of it.  A lot more.

This magical substance is, of course, Fiber.

Clinical studies concerning the benefits of fiber for weight loss clearly indicate that increasing fiber intake through consumption of high-fiber foods or fiber supplements helps people lose weight by reducing appetite as well as cravings for carbohydrate-rich foods. According to the article “Dietary Fiber and Weight Regulation” written by N.C. Howarth and published in the Nutritional Review, subjects consuming an additional 14 grams of fiber each day more than they normally consumed experienced a ten percent reduction in food intake over two days.

Many other studies have been published in numerous academic journals that reveal the benefits of fiber for weight loss as a statistically significant proof of its ability to control appetite. Fiber works as a weight loss aid because it is a complex carbohydrate plant material known as roughage that cannot be fully absorbed by the intestines and digested like meat.

We consume two kinds of dietary fiber–soluble fiber and insoluble fiber–both of which help weight loss.   Once in your system, soluble fiber absorbs liquid and expands in the stomach and develops into a gummy, gel-like substance that enhances a feeling of fullness after eating, decreasing necessary food intake. Fiber also slows down the digestion process as well as the absorption of sugars and starches, which keeps you feeling full longer than other foods. In addition, the benefits of fiber for weight loss extend into helping regulate glucose levels in diabetics and also plays a role in reducing cholesterol levels.

Foods containing soluble fiber:

• Oat bran
• Nuts
• Dried peas and beans
• Barley
• Apples, strawberries and oranges
• Flax seed
• Carrots

Foods containing insoluble fiber:

• Wheat and corn bran
• Nuts and seeds
• Green beans
• Dark green, leafy vegetables
• Whole-wheat products
• Fruit skins
• Root vegetable skins

To experience the benefits of fiber for weight loss, include fiber supplements in your daily diet if you cannot receive the recommended daily amount of dietary fiber. Although the average person eats about 15 grams of fiber each day, this is well below the amount suggested by the American Dietetic Association, which is 30 to 35 grams per day. Moreover, elderly people should also take fiber supplements due to problems with constipation arising from inactivity and low food intake.

When sold as a supplement, fiber is usually in the form of beta-glucan, guar gum, pectin, glucomannan, flax seed, cellulose, psyllium and inulin. Inulin is a naturally occurring polysaccharide produced by various types of plants and is most often found in roots like Chicory Root.

Before you begin enjoying the benefits of fiber for weight loss, remember to slowly incorporate fiber-rich foods into your diet. Suddenly eating large amounts of fiber can cause gas and bloating until the body adjusts to affects of fiber on the digestive system. Start by snacking on vegetables or eating high-fiber cereal for breakfast. Instead of drinking fruit juice, eat oranges, apples and grapes as whole fruits. Finally, add seeds and nuts to your diet plan in small portions, and eat more beans whenever possible.

The Institution of Mechanical Engineers recently released a report stating that a staggering 30-50% of food in the world just ends up being tossed in the dumps instead of feeding hungry mouths. Thirty percent of the UK’s produce is left to rot because the vegetables don’t look blue-ribbon worthy. Per capita food waste in the United States has been a steady 50% since 1974.  But don’t think that third world countries hang on to every edible morsel either: food wastage in developing parts of Asia and Africa, primarily due to poor harvesting, storage, and handling of produce, is on par with the wastage of North America and Europe.

The rate of over a billion tons of wasted food every year makes very little sense, particularly when considering the inflation of commodity prices, worldwide economic disparity, the tools at our disposal to prevent food spoilage, and the dire environmental issues looming over our heads.  While there is little you can do to put any kind of measurable ding in that massive pile of food, there is a tremendous amount you can do right now to reduce your contribution to it.  Here are 10 simple tips to help you and your family with this needless problem.

What You Can Do to Conserve Food

1.  Know Your Dates

Learn to decode (and monitor) expiration, “sell by”, and “use by” dates. Food products with ‘use by’ dates can sometimes be safely consumed even if it’s already a little past the stamped date.  If the food’s expiration date has no wiggle room, make sure to consume it before the date arrives.

 2.  Check the Fridge

Routinely check the fridge and cupboard. Try to see how much food you still have by making a quick inventory every few days. Check and write down the expiration dates of foodstuffs as well. Take out soon-to-expire items from the cupboard and place on the kitchen counter to remind you that you have to use them soon.

 3.  Plan Ahead and Prepare

Instead of winging it in the kitchen, Plan your meals. Follow a recipe instead of randomly buying lots of food for impromptu cooking sessions.  Put your improvisation skills to good use by whipping up a dish that makes use of ingredients that you already have and are about to rot or expire.

4.  Make a List, and Check it Twice

Always carry a list when doing your grocery shopping, and stick to it. Resist the urge to buy more than you need. Choose 2-for-1 deals and other attractive offers wisely.

 5.  Make it Last

Store food and leftovers properly. Make sure that your refrigerator and freezer temperatures are cold enough to prevent bacteria and molds from growing on your food. Freeze food items (such as fruits, vegetables, meat, and bread) and leftovers that you won’t be eating or finishing up anytime soon. Perishable foodstuffs such as fresh fruits and vegetables should be your prioritized eats as nutritional decline occurs after produce items are picked from the tree or ground.

 6.  Make it Count

Eat whole foods to avoid unnecessary eating. Consumption of whole foods leave you feeling satisfied and fuller longer. Quality whole foods contain nutrients that truly feed your body, reducing cravings and helping you practice portion control. Switching to a predominantly plant-based diet can help the entire planet prevent future food and water shortage.

 7.  Use What You’ve Got

Be creative with your leftovers.  Learn a few leftover hacks on what to do with unused produce and how to create fun and quick meals with your leftovers. Unfinished dishes and meals can be easily recycled with handy grocery items such as whole wheat or non-GM corn tortilla, wholegrain bread, tomato sauce, wholegrain pasta (brown rice, quinoa), organic or non-GM tofu, and organic eggs.

 8.  Say “Yes” to the Doggy Bag

There is nothing wrong with bringing home leftovers from the restaurant. It’s perfectly alright to do so. Store in the fridge as soon as you get home and consume within the next 1-2 days. Freeze if you do not plan to eat them within the next 48 hours to avoid spoilage.

9. Get Creative

Learn how to can and ferment vegetables; dry fruits, vegetables, and meat; and make jams and fruit preserves using healthy sweeteners.

 10.  Get Generous

Avoid the guilt of throwing excess food away, and donate it to soup kitchens, food banks, and other charities in your community that help feed the poor.

The message of the IME report is perfectly articulated in its own title: waste not, want not.  Avoiding food wastage is the most sensible, practical, and ethical thing we can do for the planet, for our own physical and financial health, for those less fortunate, and for future generations.

Perhaps the most meaningful health slogan for the next decade is:  ”Don’t get beat by diabetes.” With fast food item sizes more than tripling since the 1950s, our bodies have taken the brunt of the excess everything–the calories, the fat, the sodium and the chemicals that infuse these health robbers. That’s right–the average weight of a fast food burger in the 1950′s was 3.9 ounces.  Today?  A whooping 12!  Sodas?  They’ve grown five times their original seven ounces to a staggering 42. The serving size of french fries has nearly tripled as well.  And while the average weight of an average American has not necessarily tripled, it has crept up by about 20%, as has waist size.

According to the Center for Disease Control and Prevention (CDCP), nearly 26 million adults and children have diagnosed diabetes. Another 79 million have prediabetes, which puts them at risk for getting type 2 diabetes.  The total cost from this disease, measured in 2010 and recently reported this month by the CDCP,  includes direct medical costs of $176 billion, and indirect costs like lost time from work and decreased production at work, as a result of having the disease.  That totals $245 billion, up 41% from the $174 billion in 2007.

The truth is, medical costs for people with diagnosed diabetes are more than double than for those without diabetes. Nearly two million adults who had prediabetes, were newly diagnosed with diabetes in 2010. As the number of people suffering from both prediabetes and diagnosed diabetes rises, so does the cost. “The cost of diabetes is rising at a rate higher than overall medical costs with more than one in 10 health care dollars in the country being spent directly on diabetes and its complications, and more than one in five health care dollars in the U.S. going to the care of people with diagnosed diabetes,” said Robert Ratner, MD, Chief Scientific & Medical Officer of the American Diabetes Association.

Prediabetes can be reversed with weight loss, if overweight.  A 10% reduction in body weight lowers your risk by 58%! Other measures to treat prediabetes and prevent diagnosed diabetes includes:

• knowing your risk factors
• taking care of related issues, like high blood pressure and high cholesterol levels
• managing blood sugar levels
• managing stress
• eating fewer foods high in refined carbs
• exercising regularly
• reducing body weight to be within normal range

If we sustain current trends, we’re in trouble. Recent estimates project that as many as one in three American adults will have diabetes in 2050. That’s scary stuff.  So, if you’re inclined to eat that burger, please share it with your two best friends (or, perhaps it should be your worst foes!).  And begin to create a healthy lifestyle, so that you don’t get beat by diabetes.

“Sugar is indeed toxic”.

Or so says journalist Mark Bittman in his New York Times editorial last week.  In it, Mr. Bittman interprets for the reader the results of a study recently published in the journal PloS One titled “The Relationship of Sugar to Population-Level Diabetes Prevalence“.  ”It isn’t simply overeating that can make you sick; it’s overeating sugar. We finally have the proof we need for a verdict.”

That verdict, needless, to say, is not a good one.

Sugar, in its various forms, has certainly taken a drubbing in the last decade for both its ubiquity and its apparent negative impact on health.   Experts and layman alike have made it’s vilification their signature cause, from doctors like Robert Lustig to bestselling authors like Leighton Steward.  Study after study, we are told, proves that sugar does, indeed, destroy health and is the cause of today’s most pressing health crises.  And so, as Common Sense and Mark Bittman would tell us, Sugar must be amputated from the Human diet.

But is the Truth so clear cut?  Is Sugar – in any of it’s forms – the true and singular cause of diabetes in America?  Must sugar be walked to the plank and thrown to the sea?

Not So Fast

The answer, says Dr. David Katz, is an emphatic No.  While many would happily join Mr. Bittman and extend the plank for Sugar, Dr. Katz, the Founding Director of the Yale Prevention Research Center, in his detailed and cogent rebuttal to Mark Bittman’s interpretation and his qualified analysis of the Sugar study itself, patently refutes Mr. Bittman’s assertions.  ”The study does not actually prove anything…Sugar does not appear to account for the major impact of obesity on diabetes. The article includes two figures, and the one depicting the association between obesity and diabetes appears to show a stronger relationship than the other showing the association between sugar and diabetes. By asserting the one and ignoring the other, the study authors appear to be tacitly acknowledging the biased nature of their mission.”   In other words, while sugar may contribute, there is nothing to say that it alone contributes, or even that it primarily contributes.  In short, says Dr. Katz, “[The study] simply does not support the conclusions reached by Mr. Bittman.*”

The study’s primary author himself, Sanjay Basu, seems to agree: “[This study] doesn’t say anything about any specific person’s diabetes risk or provide any kind of dietary advice,” he said in his blog post, a follow up to his study in which he aims to clear up the study’s recent misinterpretations (he actually linked to it in the Comments section of Mr. Bittman’s editorial).

Let’s Complicate Things

So is Dr. Katz championing Sugar, suggesting that you may consume it to your heart’s content? No, again!  As with fats and carbohydrates, there are types of sugars, some to be avoided and others not.  But even with those that are ok to be consumed (glucose, for one), moderation is always necessary, just as with good fats and good carbohydrates.  As Dr. Katz says, “An excess of sugar – fructose or any other – is harmful. That is what “excess” means. The dose makes the poison.”

While an excess of any sugar (or fat, or carbohydrate) can be harmful, surely the type must matter, as well.  It is here that we come to one of the study’s greatest weakpoints.  According to the study:

“While considerable debate exists as to what forms of sugar may be most relevant to [a] relationship [with diabetes] (for example, whether high-fructose corn syrup (HFCS) is different than sucrose), our analysis cannot distinguish between any specific added sugars, such as HFCS or sucrose, or between any specific vehicle, such as soda or processed food.”

This is to say, then, that a study aimed to ascertain the relationship between sugar and diabetes makes no distinction between the consumption of an apple and a donut.  Or breast milk.

Not only can their research methods make no distinction between sugars, it also fails to make distinctions between other types of foods, like meats.  Or cereals.  ”Putting everything from steel-cut oats to Cap’n Crunch in one category would not facilitate keen insights,” says Dr. Katz.  And while the study states that it cannot distinguish between these foods, Mark Dittman argues that it need not.  For, as we have already been told, all “sugar is indeed toxic.”

So What’s Going On?

How can a well-designed study executed by respected experts lead to such a misleading conclusion?   How can a study be so grossly misconstrued by a talented writer?  Is it poor scholarship on the part of the researchers?  Is it poor translation on the part of the journalist?  Or, due to ulterior motives, are we being outright deceived?

Dr. Katz suggests a reason: “there is a tendency for even very good scientists to place an exaggerated emphasis on one small piece of a large puzzle.”  Like the experts of decades past who vilified fat, and those who vilified carbohydrates, and those who vilified salt, and those who (the list goes on), the architects of the Sugar/Diabetes study chose sugar and stuck to it.  While there are varying reasons for such scapegoating (from the understandable to the reprehensible), the consequences are the same, not least of which is this: narrow vision becomes susceptible to exaggerated misinterpretation.  As a culture, we prefer easy answers to nuanced ones.  We demand simplicity and reject complexity.  Information must be compressed to satisfy our low bandwidth and growing impatience.  As our vote is heard, and as writers and Captains of the media feed us what we demand, we beg to have the baby thrown out with the bathwater.  So, to a large degree, the onus is on us.

Which brings us back to Mark Bittman’s piece, and it’s effects.

Fool Me Once…

In 1956, the research of Ancel Benjamin Keys, creator of the Mediterranean Diet, led representatives of the American Heart Association to tell the American people via television that a diet high in fat would lead to heart disease.  The American Government then officially recommended Americans pursue low-fat diets.  The food industry, in turn, for the next 20+ years turned “reduce dietary fat” into an entire cornucopia of Frankenfoods unimagined by those espousing the dangers of fats – foods that replaced saturated fats with trans-fats, added sugars, and carbohydrates to mask poor taste.  Such trans-fats are estimated to have doubled the presence of bad cholesterol compared to saturated fats and, in a 1997 study published in the American Journal of Clinical Nutrition, were deemed responsible for some 30,000 deaths per year.  ”Low-carb proponents had this history lesson,” says Dr. Katz, “and so should have seen it coming. [Instead], we wound up with a whole new inventory of highly processed, high-calorie, nutritionally moribund ‘low-carb’ foods we may reliably believe [Dr.] Atkins never anticipated. Déjà vu, all over again.”

Did Keys cause this devastation to our diets?  No.  Did Dr. Atkins and the proponents of Low-Carb years later?  Certainly not.  We can’t even blame the AHA or the American Government, all of whom recommended a diet that, if it were actually followed, would most likely have prevented thousands of cases of heart disease per year.  All we can really say is that there are unintended consequences of badly fumbling what we did with the dietary advice we were given.  We should be wise to not do so again.  But if we take what Dr. Robert Lustig says at face value, and swallow the exaggerated judgement of Mark Bittman, we just might.

*UPDATE:

Yesterday, The New York Times added the below to the end of Mark Bittman’s piece.

Mark Bittman’s column on Thursday incorrectly described findings from a recent epidemiological study of the relationship of sugar consumption to diabetes. The study found that increased sugar in a population’s food supply was linked to higher rates of diabetes — independent of obesity rates — but stopped short of stating that sugar caused diabetes. It did not find that “obesity doesn’t cause diabetes: sugar does.” Obesity is, in fact, a major risk factor for Type 2 diabetes, as the study noted.

With all due respect to Mr. Bittman, perhaps we should leave the analysis and interpretation of biomedical research studies to the experts!

 

SmartyPants is bringing its great-tasting, all-in-one gummy multivitamins with essential Omega 3s and Vitamin D to one of America’s most prestigious forums for professionals in integrative medicine, Feb. 27 to March 2, 2013, at the Hilton New York.

“We are delighted to offer a delicious taste of California’s sparkling, good nutrition in the only gummy vitamin that combines the vitamins and minerals your body requires, and what the USDA defends you should have every day,” exclaimed Courtney Nichols Gould. Gould is acclaimed Co-CEO and Co-Founder of SmartyPants, makers of SmartyPants for Kids, SmartyPants for GrownUps and SmartyPants for Weight Management All-in-One Multivitamins with Omega 3s and Vitamin D. 

SmartyPants will be located at Booth 325 in the event exhibition hall.  Sponsored by Beth Israel Medical Center’s Continuum Center for Health and Healing, the Integrative Healthcare Symposium brings together multidisciplinary healthcare professionals who are dedicated to improving patient care and defining the future of integrative healthcare.

Newest addition to the growing SmartyPants lineup is SmartyPants Weight Management fiber gummy multivitamins.   According to research studies, diets high in fiber recommended for adults suffering from diabetes, cardiovascular disease, elevated cholesterol and other conditions are also likely to help control weight gain.  Nutrition experts say the problem is most men and women don’t get enough fiber from the food they eat every day.  SmartyPants has simplified the process and made it easy to add fiber that can help maintain weight with a great-tasting, all-in-one gummy that combines a full multivitamin with essential Omega 3s and Vitamin D in one serving.

SmartyPants Weight Management gummy multivitamins create a feeling of fullness that can help reduce one’s appetite.  They also promote digestive health and regularity, and can help stimulate friendly, healthy, beneficial bacteria in the digestive tract.

There’s no caffeine or artificial stimulants in SmartyPants Weight Management fiber gummies.  They’re delicious and contain only three grams of sugar from natural sweeteners per daily serving of six gummy vitamins.

“We designed SmartyPants Weight Management All-in-Ones to be a solution for the millions of adults who want to add healthy fiber to their diet and simplify maintaining their weight,” explained Nichols Gould.  She pointed out that SmartyPants Weight Management gummy vitamins are an excellent source of Vitamins D3, C, B6, and B12, Omega 3 DHA and EPA, Folic Acid and Zinc.

SmartyPants Gummy vitamins are made only with natural colors, flavors, and organic sweeteners. There’s no high fructose corn syrup, no dyes or artificial flavors, and SmartyPants gummy vitamins are both gluten- and casein-free.  Naturally flavored in delectable strawberry, orange and lemon, they are made in a GMP-certified and FDA-compliant facility in California.  Every batch is tested for purity and nutrient density by a third party lab.

Nichols Gould noted that SmartyPants’ mission is to help not only their own customers, but kids everywhere who need but can’t afford the critical nutrients for their development. “SmartyPants set a goal to make a one-for-one matching nutrient grant to children in need and expecting mothers both in the U.S. and abroad, to help them get the start in life everyone deserves.”

Endorsed by leading healthcare providers across the country, SmartyPants Gummy Vitamins are available online at www.smartypantsvitamins.com as well as many fine retailers on and offline.  The website contains a wealth of information about SmartyPants and nutrition.

 

You’ve probably heard a thousand times that you should increase your fiber intake. But do you really know why you should follow this advice? Fiber is one of those important yet under-appreciated nutrients. Find out why upping your fiber consumption should be one of your health priorities this year.

Fiber Facts

Popularly dubbed as ‘nature’s broom,’ dietary fiber, or roughage, is a type of carbohydrate that is completely absent in animal foods and can only be found in whole plant foods such as fruits, vegetables, nuts, seeds, whole grains, sprouts, and legumes. Unlike other types of carbohydrates, fiber cannot be absorbed by your body. Fiber’s inability to get completely degraded in the gastrointestinal tract is what makes it very beneficial to the human body. It mops up noxious substances in your digestive system such as excess triglycerides, dietary fat, bad cholesterol, and bile toxins. The colon is one of the body’s major organs of elimination. Toxins and metabolic wastes are dumped there day in and day out, including millions of cells that die everyday. Fiber helps the body get rid of decomposing cells, carcinogens, and toxic debris found in the inner walls of the colon such as those that come from charred meat and deep-fried foods. Fiber slows down the digestion of food in the stomach but speeds up transit time of digested food in the intestines and colon. This is why fiber-rich foods and fiber supplements are recommended for constipation and hemorrhoids due to its ability to promote bowel regularity.

Insoluble and Soluble Fiber

There are two main types of fiber: soluble fiber and insoluble fiber. All whole plant foods actually contain both soluble and insoluble fiber; some just contain more soluble than insoluble fiber and vice versa.  Insoluble fiber promotes healthy bowel function, bulks up stools, and cuts down transit time of waste in the colon, thereby preventing constipation and hemorrhoids.  Food sources of insoluble fiber include: cherries, dates, cantaloupe, grapes, tomatoes, wholegrain products (pasta, bread, and other baked goods made with wholegrain flour), nuts, seeds, whole wheat, brown rice, broccoli, cauliflower, dark leafy greens, and green beans.

Soluble fiber, as its name suggests, can be dissolved in water. It becomes viscous or gel-like upon contact with water. Soluble fiber ferments in the stomach and acts as a prebiotic, a type of plant fiber that encourages the growth of probiotics or beneficial gut microorganisms. Soluble fiber helps increase insulin sensitivity and can lower serum cholesterol levels more than insoluble fiber can. This means two things: it could lower cardiovascular disease risks and may also help inhibit the formation of gallstones due to its ability to absorb excess cholesterol.  It also helps prevent post-meal blood sugar spikes and may therefore be helpful in dodging obesity and diabetes. Studies show that soluble fiber may assist in weight loss by curbing appetite and reducing food intake. The higher the fiber content of a food, the greater its satiety index is. This means it helps you feel full for longer, which leads to the avoidance of overeating and unnecessary snacking.  Soluble fiber can be an effective detoxifying agent by absorbing circulating toxins found in bile and can also help prevent diarrhea, and thus promoting better absorption of nutrients.

There are many kinds of soluble fiber. Perhaps the most notable type is inulin. Found in onion, leeks, garlic, chicory root, bananas, wheat, yacon, jicama, artichoke, and asparagus, inulin is a prebiotic that helps put good bacteria in charge.  Prebiotics such as inulin work by stimulating the growth of probiotics by feeding them and creating an ideal environment for them to thrive in. Studies conducted on prebiotics have been promising. The nutrient has been observed to produce positive physiological effects on gastrointestinal and bone health, immunity, nutrient absorption, lipid uptake, and cancer prevention. Other benefits of probiotics include protection against intestinal infections, prevention of candida overgrowth, increased resistance to colds, and as a natural adjunctive treatment for urinary tract infection.  Combined with probiotics, inulin may help inhibit the formation of colon cancer polyps. Inulin may also help alleviate inflammatory bowel conditions such as irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis. It also helps improve intestinal motility to prevent diverticulitis, which could lead to peritonitis or the spreading of infection in the abdominal cavity when the intestinal wall is perforated. Some foods that contain soluble fiber: various fruits like apples, bananas, and oranges; many beans like kidney, black, and lima; veggies like broccoli, carrots, Brussels sprouts, Chicory Root; and oats like oatmeal, oat cereal, and oat bran.

How to Increase Fiber Consumption

The Institute of Medicine’s current recommendation for fiber intake is 14 grams for every 1,000 calories of food eaten each day. That would be at least 25 g for women aged 50 and below and 21 g for those above 50. Men aged 50 and below are recommended to consume at least 38 g fiber whereas those older than 50 should consume enough plant foods that will help them meet their minimum requirement of 30 g a day.  Unfortunately, statistics show that half of Americans consume around half the fiber they need.  Here are a few tips to get some much needed fiber into your system:

1. Do your best to meet the daily recommended intake of 5-13 servings of fruits and vegetables.  Grains and potatoes do not count because they are considered as starches.
2. Try to consume whole fruits (e.g. orange instead of orange juice; olives instead of olive oil), seeds (sesame seeds in lieu of sesame oil), and nuts (macadamia nuts instead of macadamia oil) to get more fiber and nutrients. Fruit juice and culinary oils are plant-based but are devoid of fiber due to the refining process they have undergone.
3. Skip refined carbohydrates and opt for brown rice, red rice, wild rice, quinoa, and whole grain pasta made of whole wheat, brown rice, or quinoa flour.
4. Drink enough water to prevent dehydration caused by sudden increased intake of fiber. Water also helps fiber move along the gastrointestinal tract.
5. Try wholegrain products fortified with chicory root such as wholegrain cereals and snack bars.

Fiber is a powerful nutrient that can do a tremendous amount to boost your health.  While it is always preferable to meet your nutritional needs from diet, supplementation might be needed to get you to the levels recommended by experts in the field of nutrition.  Just be sure to check with your healthcare professional before adding any supplements to your diet.