\/o November 200
lCit
InSulin Good or Evil
erhaps youve heard the latest news about the healthy person normally secretes about 31 units of
serious dangers of insulin This supposedly evil insulin per day
hormone has been blamed for causing everything from When things function correctly in the body there is
cancer to heart disease to obesity So you have to won- just enough insulin to handle the glucose and everyder why your body forces something so dangerous into thing remains in balance at all times
your bloodstreani...why your Creator would flush this
poison through your veins
Insulin is hormone synthesized and secreted by the
pancreas for the regulation of fuel storage and release
Normal healthy levels are critical for your good health But sometimes imbalances occur and they can
Of course levels that arc too high or too low can be cause serious health problems The best-known insulin-
cause for alarm here to clear up the misconceptions related condition of course is diabetes Around the
or confusion you might have about this hormone and to world millions of people inject insulin into their bodies
tell you how to reach or keep yours at healthy level each day These people have diabetes mellhtusalso
known as childhood-onset diabetes lVpe diabetes or
insulin-dependent diabetes Their bodies simply do
not produce enough insulin type- childhood typeAfter meal high blood-insulin levels stimulate the diabetic secretes to units of insulin daily and without
storage and use of the fuels from our foods For exam- their daily injections they face serious complications
pie the storage of fat into fat adipose tissues the syn- even death But diabetes mellitus is actually quite rare
thesis of proteins and the burning of glucose blood Only about percent of todays diabetics suffer from
sugar in our cells After meal glucose enters the this typebloodstream Thi.s substance commonly measured as The other 95 percent of todays diabetics have Typeblood sugar is ihe bodys preferred fuel Glucose pro- diabetes also referred to as adultonset diabetes
vides the cells with energy to perform millions of criti- ipe II adult-type diabetic may secrete between 14
cal functions each day But in order for glucose to get thin person to more than 110 an obese personinto the cells it needs insulin So when glucose enters day There are also thousands of people who have
the bloodstream the pancreas releases insulin in insulin resistance which is often precursor to Type IT
response nsulin acts as an escort for the glucose ush diabetes With this condition the bodys cells become
ering it through the walls of hungry cells Without resistant to the effects of insulin in order to slow fat gain
insulin glucose is unable to pass through the cell membranes and remains hacked up in the bloodstream
This insulin/glucose balance is also what provides
the body energy between meals After an overnight
fast low insulin levels allow the mobilization of fatAbnormally elevated blood-insulin levels often
from the adipose tissues and glucose from the glycogenoccurring in overweight individuals known as hyperin
stores to provide the body with energy until meal timesulinemia are associated with an increased incidence
counteracting hormone glucagon along with insulinof many diseases including heart disease stroke
orchestrates changes in fuel levels that result inhypertension and cancer especially death from
steady supply of glucose to the brain red blood cells breast cancer Some scientists believe insulin maykidney cells and other glucose-dependent tissues
Continued on .2
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1DUDI0I0
If you read lot about diet and exercise watch the
news or belong to health club youve probably
heard of creatine Its dietary supplement that took
the athletic world by storm few years ago with over
$200 million dollars worth being sold in 1998 and its
use has now trickled down to amateurs and weekend
warriors In theory creatine improves performance by
preventing muscle exhaustion allowing athletes to
maintain higher levels of exertion for longer periods
of time But creatine is not without side effects and
its long-term safety is now being questioned
Creatine is natural substance derived from amino
acids It is synthesized in the liver kidneys and pancreas and is found in food sources like meat and fish
Authorities estimate that the typical American diet
supplies to grams of creatine daily Cells that
require lots of energy like muscle cells during exer
cise use creatine to generate adenosine triphosphate
ATP the fuel used for many metabolic processes
and for RNA synthesis RNA is ribonucleic acid
used to synthesize protein
Much of creatines popularity has been based on
anecdotal evidence and on its use by famous athletes
like home-run king Mark McGwire Clinical studies
have shown that supplemental creatine can improve
athletic performance in some cases One study found
that taking 20 grams of creatine daily for five days
decreased fatigue by percent during maximal exer
tion using knee-extension weightlifting machine.2
Another trial found that male college athletes whoconsumed 15.75 grams of creatine for 28 days could
lift significantly more on bench press and performedbetter on repetitive five-minute bicycle sprints.3
review of 31 studies showed that creatine modestly
improved performance of repetitive high-intensity
tasks of short duration under 30 seconds.4 Althoughthere is some evidence that creatine can boost energy
Low4at high fiber
Continued from page
esty in answering the questionaires dont think such
brief check-ins are the most accurate indicators of
what the participants were eating on regular basis
Lets review Take people with an average age of 61
years with lifetime of bad eating habits Spend few
hours teaching them about healthy diet then send
them back home for years When they dont show any
difference from the control group claim that the low-
fat high-fiber diet had no effect Does anyone else see
problem here
and/or improve performance theres also some evi
dence that it can have some very negative side effects
Creatine may cause kidney damageseizureseven death
We know that high amounts of protein and amino
acids can overwork the kidneys increasing blood flow
and the rate of blood filtration by as much as 20 percentand this may lead to kidney damage and loss of
calcium from the body.5 We dont yet know whether
creatinewhich is derived from amino acids and
found in high-protein foodsmay have similar effects
Short-term studies have shown no effect on kidney
function but the supplement hasnt been in use long
enough for us to know the effects of prolonged use
At least one study has suggested that creatine contributes to formaldehyde synthesis in the bodyformaldehyde is known carcinogenic substance.6
Other reported side effects include rashes vomiting
diarrhea migraines seizures and atrial fibrillation.7 In
1998 the FDA issued warning about the use of crea
tine after three college wrestlers died while taking it
and two other users had seizures.8
The fact is we just dont know much yet about crea
tine And unless youre Mark McGwire you dont really
have much use for it anyway The supplement has
shown some benefit for high-performance athletes but
few of us truly fall into that category For the majority of
us who exercise and play sports for fun relaxation and
health benefits theres no reason to venture down an
unknown path with questionable supplement
The Medical Letter40105-106 1998
Am Cl/n Nutr 72607S-61 7S 2000
Southern Med/ca/Journal 91890-892 1998
The Medical Letter 40105-1 06 1998
Southern Med/cal Journal 91890-892 1998
Med Hypotheses 54726-728 2000
The Med/cal Letter4o105-1 06 1998
Southern Med/cal Journal 91890-892 1998
After looking at the data in the study it seems fairly
obvious that the intervention group didnt really inter
vene at all After four years of diet with less than 20
percent fat with increased servings of fiber fruits and
vegetables there would have been significant reduc
tions in weight and cholesterol levels However on
average participants in the intervention group
reduced their cholesterol levels by only mg/dl point
almost the same as the control group and lost only
1.4 pounds.5
When people come to my program at St Helena
Center for Health they see their cholesterol decrease
Too many unluiowns about creatineand too
many risks for the average athlete
48
NEngJMed3421149-1155 2000 Continued on page
nsuUn Good or EvIContinued from page
into six categories fruit bakery products snacks
carbohydrate-rich foods protein-rich foods and
breakfast cereals group of 11 to 13 subjects was
assigned to each food category and glucose and
insulin levels were monitored before consumptionand then every 15 minutes for 120 minutes
Researchers found that protein-rich foods like
beef fish and cheese produced higher insulin score
than carbohydrate-rich foods like pasta and porridge.3
In fact the protein-rich foods had higher insulin
response than the foods in the high-carbohydrate cat
egory The study also showed that high-protein foods
and bakery products both high in fat elicited insulin
responses that were disproportionately higher than
their glycemic responses elevation in blood sugarThis means that the body secreted more insulin than
was needed to handle the glucose derived from the
fooda disparity that results in excess insulin
Cutting back on carbohydrates can
make you weak dehydrated and
sick. .it can also make you thin
So why does cutting carbs make you skinny One
reason is that your body in reaction to being starved
of carbohydrates starts to think youre sick so it zaps
your appetite The other reason is that without any
sugar to burn your body starts burning fat for fuel It
also starts burning muscle and organs that you need
to live In addition the breakdown of fat cells for
energy produces ketones and acids which can cause
loss of cell fluids mineral imbalances and the charac
teristic bad breath of ketosis
And the foods used to accomplish this ketosis
statemeat poultry and cheeseare the ones the
American Cancer Society and the American Heart
Association tell us contribute to our most commoncauses of death and disability So just because you
might be lowering risk factors like insulin and triglyc
erides that doesnt mean youre getting healthier
The same effects occur in cancer patients who under
go chemotherapy Theres loss of appetite and
decrease in food intake that results in weight loss
reduced cholesterol triglycerides and insulin levels4
But no one would consider these toxic drugs health
ful approach to lowered risk factors
nutritious diet can help stabilize and
maintain your insulin levels make you
strong healthy. .AND THIN
All of this doesnt negate the fact that obesity
Type II diabetes and insulin resistance are on the
rise And people with hyperinsulinemia are at sig
nificantly higher risk for serious health problems like
cardiovascular disease and kidney eye and nerve
damage Obviously something needs to be done But
if carbs arent to blame what is
Not insulin believe and many others agree that
dietary fat sugar and refined foods are to blame for
the increases were seeing in insulin resistance and
Type II diabetesnot to mention obesity Studies
have shown that fat inhibits insulins ability to get glu
cose into the cells for fuel When the first batch of
insulin cant clear out the glucose the body sends more
insulin resulting in high insulin levels and high glucose
levelsand any number of unhealthy conditions
Luckily there is one solution for all of these problems healthy diet thats low in fat high in complex
carbohydrates and includes moderate exercise
Studies have shown that this approach can successful
ly lower insulin levels and the other related risk fac
tors like hypertension and high triglyceride levels
and will help you lose weight In study of 72 people
who followed an intensive three-week diet and exer
cise program participants with Type II diabetes were
able to cut their insulin levels nearly in half lower
their blood sugar by 56 points and on average lower
their triglyceride levels by 26 percent.5 They also lost
an average of pounds These people consumed less
than 10 percent fat 10 to 15 percent protein and 75
to 80 percent carbohydrates
The way to conquer deteriorating arteries and
malfunctioning breast cells is not to knock the signs
down with pills or unhealthy diets You need to cor
rect the underlying cause of the diseases and of the
elevated signs Stop eating rich high-fat high-sugar
foods and the tissues will become healthier This
same low-fat diet that lowers your insulin levels will
also lower the other risk factors for disease like cho
lesterol triglycerides excess blood sugar and body
weight in healthy mannerknow its confusing when youre exposed to so
many different philosophies on something as critical
to your health as the importance of healthy levels of
insulin production As said this hormone is essen
tial to good health and artificial attempts to lower it
can cause serious illness Any time you hear conflict
ing reports like these urge you to use commonsense To obtain or maintain healthy body whichincludes your hormone levels you need to practice
healthy lifestyle And dont be bullied into thinking
that healthy low-fat natural foods are hurting you just
because your body is doing what it is supposed to do
AmJCIin Nutr661264-1276 1997
4B/ochem mt 241015-1 024 1991
An Card/of 69440-444 1992
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fce4uent readers of my newsletter Manage stress
know believe that every meal can and Increase endurance br work and olayshoukl be delicious and healthy To make fli seiioti heait1 prable ms sech as cliabstes and hichit easjer for more people to maintain blood pressure
heahhy diet all the time developed Reduce risk of cancer arthritis and heart disease
Srart Ceps delicious instant meals-in-a- The McDougall Prorarn at the St JTelcna Center for Health was
cup There are now 16 Varieties of Smart rated the lio.l weight-loss and health-enhancing program in the country
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by an average of 29 mg/dl in 11 days accompanied
by an average weight loss of pounds in the same
According to legends of old strings of garlic provide time Thats 29 times the cholesterol reduction and
protection against attacks from roaming vampires Now almost four times the wght loss that the intervention
according to new Swedish study garlic may help repel group saw in four years But by looking at this studys
more prevalent kind of bloodsuckerthe tick data youd think that low-fat high-fiber diet had no
Researchers in Sweden tracked the number of effect on weight or cholesterol either
tick bites on 100 military personnel half of whomDo we
took 1200 milligram garlic capsule daily for eight
weeks while the other half took placebo All the
participants performed the same tasks in the same There are reams of studies showing the benefits of
environments but the garlic group experienced sig-fiber The Australian Polyp Prevenf on Project found
nificantly fewer tick bites than the placebo group that combination of low-fat diet and wheat-bran
After the initial eight weeks the participants had supplementation reduced the risk of developing large
two-week washout period followed by crossover adenomasthe risky kind that most often lead to
he soldiers who had first taken garlic now took the cancer.6 Another study found that low-fat high-
placebo and vice versa This second phase producedfiber diet significantly reduced fecal bile acid concen
results similar to the first trations which have been shown to enhance colon
If you live in tick-infested area you know youtumor formation in laboratory animals.7 Yet another
havent had many options for fighting off these little study showed that women with the highest intake of
suckers So now you may want to try garlic ts safeanimal fat had colon-cancer risk nearly twice that of
affordable option with no dangerous side effects for you women with the lowest levels of fat intake.8 These are
or the environment You can buy garlic pifis or consume just few of the many studies showing the benefits of
cloves of garlic since the anti-tick effects are likely from fiber and the risks of fat
the odor-producing aged garlic Kyolic-brand odorless So dont abandon the positive changes youve
garlic would not be expected to show similarbenefits made in your diet just because of few sensational
however tests have yet to be done headlines You know that low-fat high-fiber diet is
Public health officials are warning that this fall the best program to follow to protect yourself against
may be an exceptionally bad tick season in many cancerno matter what the newspapers say
parts of the country especially where weather is
Am Med 10638S-42S 1999
warm and damp They also flourish in wooded JNatI Cancer Inst 8881-92 1996
brushy shaded areas So if you want some extra helpNEngJMed3231664-1 672 1990
keeping the bloodsuckers away from you and your Moving Missed an iss Please let us know within 60 daysfamilythe eight-legged as well as the two-legged of moving or if you have not received an issue International
varieties stock up on garlicsubscribers please notifr us within 90 days After this time penod missed issues can be purchased for US$6.50 each Postage
JAMA 284 831 2000costs may apply to international requests
89 Our bodies consist of thousands of hormones and other active substances that interact in ways incomprehensible to even the most scientific minds Artificially manipulating your insulin level is not the magic bullet for health
and permanent weight loss that some diet-book authors would have you believe The truth is all the bodys partsinteract perfectly when fueled with whole foods taken naturally from the plant kingdom Therein lies the secret
to weight control and excellent health
Be on the lookout for next months issue youll learn how some common health problems can interfere with
the female sex drive Ill share some simple natural steps you can take to boost your libido at any age
graduated from the Michigan State University Medical School and completed his residency training in internal medicine at the
University of Hawaii He is board certified specialist in internal medicine and one of the worlds leading experts on health and nutrition As medical director
of revolutionary program at St Helena Hospital in Naps Valley California he has attracted national acclaim for helping people of virtually all ages to overcome chronic illnesses and reverse life-threatening conditions
He is the author of severalnationally best-selling books including The McDougall Plan McDougalls Medicine Challenging Second Opinion The McDougall
Program 12 Days to Dynamic Health The McDougall Program for Maximum Weight Loss The McDougall Program for Women and The McDougall Program for
Healthy Heart His face will be familiar to many from his television appearances on CNN The Phil Donahue Show and other programs