Posts Tagged ‘carbohydrates’

Broccoli

Sunday, January 29th, 2012

Broccoli is a member of the cabbage family. It is known as a cruciferous vegetable which has been noted to have cancer-fighting properties. Broccoli can be eaten raw or cooked. Recipes use it steamed, roasted, sauteed and raw. It can be equally tasty in raw appetizer trays, slow cooked, stir fried, and even as an ingredient in soups and stews. Nutritionally broccoli is high in vitamin C, potassium and dietary fiber, and also contains anti-cancer fighting nutrients. Click here to see recipes containing Broccoli. Broccoli

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The Glycemic Index Revisited

Saturday, May 15th, 2010

More and more focus lately is on diets as a way to combat heart disease, diabetes and cancer. In response to this, researchers are looking not only at calories and fats, but also the differences in carbohydrates.

Researchers noticed that blood sugars are affected by the way carbohydrates were digested. Slower digestion meant slower and more even release of blood sugars into the bloodstream. Faster digestion meant quicker release and spikes in blood sugars. These spikes trigger the release of more insulin.

Although proteins and fats may influence the rate at which carbohydrates break down into glucose (blood sugar), they do not break down into glucose. Only carbohydrates have a glycemic index.

Tests were developed to measure the Glycemic Index, which is just a measure of the rate at which carbohydrates break down into glucose. Jennie Brand-Miller, one of the world’s leading researchers in the Glycemic Index describes the testing process:

How is the GI measured?
The glycemic index (GI) is a measure of the power of foods (or specifically the carbohydrate in a food) to raise blood sugar (glucose) levels after being eaten. The GI values of foods must be measured using valid scientific methods. It cannot be guessed by looking at the composition of the food. Currently, only a few nutrition research groups around the world provide a legitimate testing service. Professor Jennie Brand-Miller at the Human Nutrition Unit, Sydney University has been at the forefront of glycemic index research for over a decade, and her research group has determined the GI values of more than 400 foods. (1)

The current standard GI ratings are:

High GI: 70 and above
Medium GI: 56 to 69
Low GI: 55 and under

The Glycemic Index Symbol Program (2)

The GI of foods has important implications for the food industry. Some foods on the Australian market already show their GI rating on the nutrition information panel. Terms such as complex carbohydrates and sugars, which commonly appear on food labels, are now recognised as having little nutritional or physiological significance. The WHO/FAO recommend that these terms be removed and replaced with the total carbohydrate content of the food and its GI value. However, the GI rating of a food must be tested physiologically and only a few centres around the world currently provide a legitimate testing service. The Human Nutrition Unit at the University of Sydney has been at the forefront of glycemic index research for over two decades and has tested hundreds of foods as an integral part of its program. Jennie Brand Miller is the senior author of International Tables of Glycemic Index published by the American Journal of Clinical Nutrition in 1995 and 2002 .(2)

FormulaZone recognizes this current research and has adjusted its glycemic ratings in accordance with these standards. We continue to research and update our nutritional information as it becomes available.

Each ingredient that goes into making a recipe on FormulaZone lists a GI. Proteins and fats are listed as low GI, because they do not contribute to the GI of a recipe. (They are not medium or high). When you combine the protein (30) and the fat (30) with the carb (40) you are lowering the glycemic load of the meal. If you were to eat JUST a carbohydrate at a given meal, you may be eating High Glycemic, Medium Glycemic or Low Glycemic, depending on the carbohydrate’s GI that you are eating. By combining protein, fat and LOW GLYCEMIC carbohydrates in a meal, you are ensuring that you are eating a healthy LOW glycemic meal.

Taking that 40-30-30 balance a step further, combining GOOD fats, LEAN proteins and LOW glycemic carbohydrates ensures that you are eating the best combination of foods to contribute to your healthy lifestyle.

(1) http://www.glycemic index.com
(2) http://www.glycemicindex.com; http://www.gisymbol.com.au/

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Learning How to Eat Well

Thursday, December 31st, 2009

Our Most Common Requests

Many members ask if we can add this ingredient or that ingredient, or tell us that their brand of cottage cheese is not exactly like our cottage cheese.

Our ingredient database includes many generic foods to choose from. We also have added many specific foods that members have suggested.

Taking the Time to Learn

FormulaZone is a place where you can learn about healthy living and make a transition from reliance upon fast and convenience foods to preparing fresh whole foods. During that learning process you can learn to make subtle adjustments and understand that although a specific brand of a food may have a slightly different carb-protein-fat profile, close is okay. Obviously there is a distinct difference between non-fat, low-fat and full fat dairy products, but if you compare the labels of the store brand, Lucerne, Dannon, Yoplait, you will find that they are quite similar.

Many brands of products are specific to certain regions or certain grocery stores and are not widely available. So, again, the learning process, if the ingredient is not exactly the same, find one very similar and it is okay to substitute. I might buy Dave’s Killer Bread in Portland (a local company) but you might buy Orowheat from your local food chain. I simply compare my label with Bread, whole grain, in the database and see what’s close enough.

What? It’s not 40-30-30?

No recipe will be exactly 40-30-30, even if it says it is 40-30-30 because every time you measure and prepare something, measurements are not exact and can vary each time you make something, So the balance might be 39-31-30 one time and 42-27-31 the next time.

Giving You the Tools

Most people join FormulaZone to either lose unwanted weight or maintain a healthy lifestyle. Our goal at FormulaZone is to provide you with the tools to do just that. We understand that our members come from many backgrounds, but they ultimately have a common goal: To get healthy.

It’s Worth the Effort

There is no easy solution, but we hope that the learning process will get you to a place where you can understand how foods affect your health and how you can make good choices, hopefully reaching a place where you can eat less prepared convenience foods and more healthy whole foods.

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Straight Talk About Fast Foods

Sunday, November 1st, 2009

Let’s face it, most of us would say that Fast Food is convenient, fairly cheap and definitely has that satisfying taste. Unless you live in a void, you are bombarded by all forms of media, reinforcing these facts, and your kids are an easy persuader, too.

Are fast foods really as bad as the nutrition experts say they are?

Morgan Spurlock of “Supersize Me” fame would agree, while Jared Fogel of Subway fame would defend the Subway diet.

Are there some “good for you” fast foods out there? Can you trust the quality of ingredients and preparation practices?

Let’s look at a few popular fast food items:

Burger King Whopper Jr.:

According to Burger King:
“It’s a little WHOPPER® sandwich with a big taste. A flame-broiled beef patty topped with red ripe tomatoes, crisp lettuce, creamy mayo, ketchup, crunchy pickles, and onions-all on a toasted sesame seed bun.”

Want fries with that? Value Fries (small)

Food Calories Total Fat Sat Fat Protein Carbs 40-30-30
Whopper Jr 370 21 6.0 16 31 33-17-50
Small Fries 220 11 2.5 2 28 51-4-45
Total 590 32 8.5 18 59 40-12-48

Meal Cost: $2.00

Health Cost and 40-30-30 considerations:

  • High Glycemic
  • Not balanced
  • Over 500 calories with the fries

Plus, the meal defies these recommendations for health:

  • Consume less than 10 percent of calories from saturated fatty acids
  • Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
  • When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
  • Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
Angry Whopper

How about an Angry Whopper and Large Fries? (Honestly I LOVE Angry Whoppers. A definite comfort food for me, but at what cost? (Plus it sits in my stomach like a rock and I feel awful the next morning):

“A ¼ pound* of flame-broiled beef topped with sizzling bacon, Pepper Jack cheese, deliciously spicy jalapenos, angry onions and our signature angry sauce. It’s the WHOPPER® that bites back.”

Food Calories Total Fat Sat Fat Protein Carbs 40-30-30
Angry Whopper 880 55 18 37 59 27-17-56
Large Fries 580 28 6 6 74 52-4-44
Total 1,460 83 24 43 133 37-12-51

Meal Cost: About $6.00

Health Cost and 40-30-30 considerations:

  • High Glycemic
  • Not balanced
  • Over 500 calories

And again, it ignores these important health recommendations:

  • Consume less than 10 percent of calories from saturated fat.
  • Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
  • When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
  • Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
Chicken Tendergrill, anyone?

Okay, I know they say eat chicken not beef, because there is less saturated fat. How about a Tendergrill™ Chicken Sandwich. This one actually comes close to balancing without any sides.

According to Burger King:
“You want chicken? You got it. You want a juicy grilled chicken filet on a corn-dusted bun, topped with crisp lettuce tomato? You got that, too. It’s called the TENDERGRILL® Chicken Sandwich.”

Want fries with that? Here’s an example with small fries:

Food Calories Total Fat Sat Fat Protein Carbs 40-30-30
Tendergrill™ Chicken Sandwich 490 21 4 26 51 41-21-38
Small Fries 220 11 2.5 2 28 51-4-45
Total with Fries 710 32 6.5 28 79 41-16-40

Meal Cost: about $6.00

Health Cost and 40-30-30 considerations:

  • High Glycemic
  • Not balanced
  • Over 500 calories with fries
  • Consume less than 10 percent of calories from saturated fatty acids.
  • Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
  • Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
Yes, but what about Salads?

Now, I know what you’re thinking. I’ve only given you the choice for a burger or a chicken sandwich. Why not a salad? Isn’t that a better choice?

Tendergrill™ Chicken Salad:

Season-ripe lettuce, cucumber, carrots, onions and tomatoes topped with grilled chicken, three kinds of cheese, and your choice of KEN’S® Salad Dressing. TENDERGRILL™ is the salad for grilled-chicken lovers.

Dressing options:
KEN’S™ Light Italian Dressing (2 oz) Cal:120 Fat:11g Sat Fat:1.5g Carb:5g Pro:0g
KEN’S™ Ranch Dressing (2 oz) Cal:190 Fat:20g Sat Fat: 3g Carb:2g Pro:1g
KEN’S™ Creamy Caesar Dressing (2 oz) Cal:210 Fat:21g Sat Fat: 4g Carb:4g Pro:3g
KEN’S™ Honey Mustard Dressing (2 oz) Cal:270 Fat:23g Sat Fat: 3g Carb:15g Pro:1g

Let’s see how the salad shakes out….

Food Calories Total Fat Sat Fat Protein Carbs 40-30-30
Tendergrill™ Chicken Salad 210 7 3 29 8 15-55-30
Croutons 60 2 0 1 9 62-7-31
Total NO dressing 370 9 3 30 17 25-45-30
Ranch Dressing 190 20 3 1 2 4-2-94
Total with Dressing 560 29 6 31 19 16-27-57

Right – I did not add dressing first. I then added Ranch Dressing (a favorite). I clearly need carbs to make it balance. Even if I use the Light dressing I am adding more fat than carbs. If I add the Honey Mustard I get the carbs (in the form of sugar), but I also get unneeded fat.

Cost: Varies

Health Cost and 40-30-30 considerations:

  • Not balanced
  • Over 500 calories with the dressing

Again, it dismisses these health suggestions:

  • Consume less than 10 percent of calories from saturated fatty acids.
  • Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
  • Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
OK, what about Subway?

To be fair, I’ll see how a Subway 6” sandwich would play out, and I’ll even add a salad for a choice:

  • Any sandwich can be made into a salad with chopped lettuce, red onions, tomatoes, cucumbers, green bell peppers, and olives.

Subway tells you up front (well in fine print):

“The following are the standard formulas for sandwiches, salads and wraps served at SUBWAY® restaurants. The customer can alter this formula by choosing different vegetables, condiments and breads. Standard vegetables include iceberg lettuce, tomatoes, red onions, green peppers, and cucumbers. (made on Italian or 9-Grain Wheat bread)”

What do these sandwiches look like, anyway?

Food Calories Total Fat Sat Fat Protein Carbs 40-30-30
6” Turkey Breast 280 3.5 1.0 18 47 64-25-11
Flatbread Turkey Breast 310 6.0 1.0 18 47 60-23-17
6” Tuna 530 30.0 6.0 21 48 35-15-49
New 6” Buffalo Chicken (I got these values from a different site. Subway did not have the nutritional info on their site.) 370 7.0 1.5 25 54 57-26-17
Turkey Breast Salad 110 2.0 0.5 14 12 39-46-15
Fat Free Italian 35

 0 0 1 7 88-12-0
Total w/ Italian 145 2.0 0.5 15

 19 49-39-12
Ranch 320 35.0 6.0 0 3 4-0-96
Salad Total w/ Ranch 430 37.0 6.5 14 15 13-12-74

When you go into a Subway they ask you:

  • What size
  • What kind of bread
  • What cheese
  • What veggies
  • What condiments

You are immediately in danger of altering the listed nutritional values. I am usually tempted to say, “Footlong, pepperjack cheese, ALL the veggies (which includes a fistful of olives), and a little oil and vinegar (no mayo of course).

After all isn’t the $5 footlong the better deal?

Meal Cost: Varies

Health Cost and 40-30-30 considerations:

  • Not balanced

And yet again, flies in the face of:

  • Consume less than 10 percent of calories from saturated fatty acids.
  • Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
  • Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
Some things to consider:

When you consider how you have to alter the “fast food” to make it fit and healthy, is it really “fast”?

How tempting is it to just eat the whole bun rather than throw away half of it? Besides – who wants to have the waste in the car, or maybe you drive a bit further and are still hungry, so you retrieve it from the bag and eat it.

Additions are really a dice roll. Subway lists an add-on of olives on a 6” sandwich as 3 rounds. I have NEVER seen an employee add 3 little pieces of olives to a 6”. How much is “just a little mayo”? . When you are going through a drive-through, how do you ask for “mayo on the side”?

What Fast Food Should Be…

Fast food to me is something made at home where I know EXACTLY what I am eating, which I can make in 5 minutes or less and put in a sack and take with me.

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How Do Carbs fit in The Zone?

Monday, February 9th, 2004

Everywhere you turn these days, carbs are the buzz word. What exactly are carbs and what role do they play in nutrition? How do they factor into Zone nutrition? This article will help demystify carbs and explain how they fit into the Zone.

Carbohydrates are a macronutrient the body uses for fuel. Not too far back they were classified as complex and simple. Complex carbs are those that supply vitamins, minerals and fiber, like grains, pastas and breads. They were thought to break down slower into glucose. Simple carbs include refined sugars, often eaten in the form of candy, soda, cookies and other “junk” foods. These were reported to break down rapidly into glucose and enter the bloodstream quickly.

As nutrition knowledge advances, we have become aware that just classifying a carbohydrate as simple or complex is not sufficient in respect to how it affects the insulin response.

Many foods now have had their glycemic index measured. This index measures how rapidly a given food raises blood glucose. The higher the GI, the faster the food is broken down, allowing glucose to enter the bloodstream.

To understand the impact of the glycemic index, it is important to understand the process of fueling the body.

We put food into our mouth. The food is immediately acted upon by saliva. It is chewed, swallowed and enters the stomach where it combines with digestive enzymes, continues on through the small intestines, then through the large intestines, and finally the unused portions are eliminated as waste.

We eat in response to signals from our body. When we feel hungry, we are responding to a need to fuel our body with energy. This comes in the form of glucose, which is provided by eating carbohydrates.

When a carbohydrate is eaten and glucose is released into the blood stream, the body also triggers an insulin response. Insulin is the hormone that permits glucose to enter the cells. If too much glucose is produced at once, too much insulin is released in response. This causes the blood sugar to fall rapidly. Excess glucose is converted into glycogen and stored for a reserve.

The body reacts to the drop in blood glucose (hypoglycemia) by wanting more food. This cycle of eating too much glucose at once by either eating too many calories or foods with a high glycemic index and triggering excessive insulin response, which in turn causes the drop in blood glucose leads to poor glucose:insulin control. Excessive insulin also has been linked to cardiovascular disease, obesity and Type II diabetes.

If one looks at just the glycemic index of a specific food, it has limitations as to how it will affect blood glucose levels because many times the food is not eaten in isolation, but rather in combination with other foods. This is defined as the glycemic load of a meal. Proteins and fats help slow digestion and slow absorption of glucose. An ideal meal should always consist of those foods which produce a slow, steady release of glucose into the bloodstream, thus allowing for a slow release of insulin response.

Many “diets” out there today are attempting to achieve a glucose:insulin balance by manipulating and adjusting carbohydrates. A few are eliminating carbs totally, “cold turkey”, and gradually allowing them back into the diet. Some are eliminating refined carbs and only supporting grains. The Zone looks specifically at the glycemic index of the carb as well as the glycemic load of the meal.

In response to the “low carb revolution”, new products have been emerging onto the diet scene. A new category of sugar substitutes have been introduced. Mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol and hydrogenated starch hydrolysates (HSH) are some of the more recognized ones. These are classified as sugar alcohols or polyols. They are not broken down by saliva and are absorbed mainly in the large intestine. Proponents of “net carbs” are advising to factor their values as 1 to 2 grams/calorie instead of 4 grams/calorie for traditional carbs.

Another issue is that proponents of “net carbs” are promoting is to subtract the dietary fiber values from the total carb value. The reasoning behind this is that fiber slows down digestion and breakdown into glucose.

However promising these two methods might seem to reduce the total carbs in a given meal, the danger still might lay in consuming too many or the wrong type of carbs.

How does all this fit into Zone nutrition principles?

  • The Zone advocates the use of low glycemic foods, best eaten in their natural state. Overcooking or overprocessing can alter the glycemic index of a given food. For example look at the GI differences for these foods:
    • whole orange=medium, orange juice=high
    • wheat berries=medium, wheat flour=high
    • pineapple chunks=medium, crushed pineapple=high
  • The lower the glycemic load of a meal, the longer it sustains you by releasing nutrients over a longer time, giving you good blood glucose:insulin control.
  • Many low glycemic foods are naturally high in fiber. Why deduct this fiber from the balance?
  • Sugar alcohols can cause bloating, intestinal problems and diarrhea in sensitive individuals.

In the Zone, EVERY meal is balanced with the proper amount of good carbs to supply energy (40%), lean proteins to supply amino acids to build and repair muscles (30%), and good fats in the form of Omega-9, Omega-6 and Omega-3 oils to provide essential fatty acids which are the building blocks for eicosanoids, the “super hormones” which control cell function. Essential fatty acids also nourish the brain.

Wouldn’t it be better to provide your body with a formula for success by eating natural foods in the right ratio/formula, account for their true values and benefits, and allow it to regulate itself, than to adjust criteria to fit the current fads?

I can attest to the power of the Zone. It is more than a diet, it is a prescription for life.

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Sleep and The Zone Connection

Thursday, January 1st, 2004

Scientists still are not exactly sure what goes on during sleep, however, research is revealing that what we assume is a time of tranquil and blissful rest is anything but for the brain.

Sleep is now considered a critical factor in wellness, and even survival. The body takes this time to repair and rebuild itself, and the brain controls this well orchestrated symphony of tasks. Lack of sleep causes an array of problems including, being drowsy and not able to concentrate, inability to do math calculations, physical fatigue, mood swings, impaired response time and immune system breakdown. According to statistics from the National Highway Traffic Highway Safety Administration, approximately 100,000 motor vehicle accidents, resulting in 1500 deaths per year are attributed to driving fatigue.

Let’s look at exactly what causes these problems occur. If the brain is not allowed time to repair and replenish, the neurons (nerve cells) which control body responses, become starved and suffer from the effects of built-up byproduct waste from normal cell functions. This causes them to malfunction. During sleep, human growth hormone (HGH) is released. Children who do not get quality sleep often are smaller than their peers. The amount of HGH produced declines with age. Without proper sleep, this amount is further diminished resulting in accelerated aging.

The brain switches on and off different hormones which control different enzymes and chemicals, which in turn control different emotions. Without proper balance, this leads to emotional upset, mood swings, and depression. The brain also uses sleep time to re-create nerve-signaling patterns. A time when things learned during the day can be reprocessed and stored during sleep thus enhancing memory encoding and learning.

Quality sleep is the key to health. There are five stages of sleep. The average person cycles through the five stages of sleep several times through the night. It is when this cycle is interrupted that problems occur. The deep sleep stage is when HGH is released and increased protein production takes place. During REM (rapid eye movement) sleep, the regions of the brain responsible for learning are stimulated. Infants spend more time in REM sleep, suggesting the importance of brain development on learning.

What is the Zone Connection?

More than 60% of the brain’s weight is made up of fat. Specifically, that fat is comprised of mostly DHA (Docosahexaenoic Acid). This DHA is present in Omega-3 fatty acids. Zone nutrition advocates the use of good fats, primarily Omega-9 and Omega-3.

Proteins are necessary to rebuild the cells. Proteins are broken down into amino acids, which are the building blocks. Zone nutrition advocates the proper amount of protein necessary for this process.

Carbohydrates are necessary to fuel the body and brain. Carbohydrates break down into glucose, which fuels the cells. Zone nutrition advocates the use of low glycemic carbohydrates to supply glucose in a slow and steady release rate.

Zone nutrition advocates eating a balanced bedtime snack to provide the three macronutrients (fats, carbs and protein) to sustain the brain over the course of the night to allow it to carry out the important tasks it has been delegated to do.

One of the things that people following the Zone report is that the quality of their sleep has improved. They wake up less frequently or sleep through the night, they feel refreshed upon awakening, they require less sleep. They report increased mental focus and clarity. This is a result of the brain being able to replenish and repair because it has been given the opportunity to get a good night’s sleep.

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Diabetes Seminar Misinformation

Wednesday, December 10th, 2003

I recently had the opportunity to attend a seminar on Diabetes and the Diabetic Diet. I was amazed at the information, or I should say misinformation, that was presented.

Misinformation: I learned that insulin was produced in the liver and stored in the pancreas.

Reality: Insulin is produced in the pancreas, specifically in the islets of Langerhans.

Misinformation: I learned that diabetics should just count carbs and then take their blood sugar 1 to 2 hours after they eat and then adjust their insulin injection accordingly.

Reality: One of the benefits of the Zone diet is that it keeps the glucose levels stable and steady over the course of the day, so the body minimizes the surge of glucose. This in turn, helps control the amount of injectible insulin that insulin dependent diabetics need to counteract the glucose load. Insulin dependent diabetics should be aware of and educated about the risks and side effects of insulin.

Misinformation: I learned that glycemic index and glycemic load were too complicated to mess with so just counting carbs would be okay.

Reality: Glycemic index and glycemic load are very important in understanding the metabolism of carbohydrates. This is not really complicated once you learn the basics. There are many resources available on this subject. Zone Nutrition books are a good source for this information, as well as FormulaZone.Com, where every recipe is computed to reflect the glycemic load of the recipe.

Misinformation: I learned that a breakfast of 1/2 cup of cheerios, 1/2 cup of milk, 1/2 banana and a small glass of orange juice was a good diabetic breakfast. (no fat you know!)

Reality: Most processed breakfast cereals tend to be higher glycemic. The milk is okay, in fact 2% milk is a balanced food in and of itself. The banana is a high glycemic fruit. The orange juice has a higher glycemic rating than a fresh orange, because the juice is refined down from the orange’s natural state and is digested quicker, entering the blood stream faster because there is less fiber to slow down the process. Some good fat actually is essential to maintain hormonal balance by affecting the production of super hormones called eicosanoids, which have a direct impact on insulin levels.

Misinformation: I learned that hydrogenated oils were oils that were infused with hydrogen, as an example, olive oil, and that made them shelf stable.

Reality: Hydrogenated oils are vegetable oils (omega-6) to which hydrogen and metals have been applied under high heat. This process changes the molecular structure of the oil, thus creating a man made oil which is indeed shelf stable. However, they neglected to tell us that they are also responsible for 30,000 premature deaths per year. These trans fats stay in the body cells and impair function for up to 51 days.

Misinformation: And, I learned that a diabetic should eat low fat.

Reality: Good fat is an important part of a healthy diet. Although fat has no direct effect on insulin, it does play a major role in the production of eicosanoids which do help control insulin. Fat also slows digestion, allowing the gradual release of glucose into the bloodstream, which further controls the amount of insulin produced in response to glucose levels. Fat also aids in controlling hunger.

The Best Reality: An Actual Case Study

I have a client whose blood sugars were fluctuating from 40′s to 300′s in the same day. After a week in the Zone he eliminated the need for insulin and is maintained on oral agents. His blood sugars stabilized in the 130′s. After 3 weeks in the Zone his blood sugars are running consistently in the 120′s, unless he falls out of the Zone. The interesting thing about him is that in this short amount of time, he now KNOWS when he is out of the Zone and he can pinpoint the problem food and correct it with the next meal.

The more “homework” I do, the more I realize that Zone Nutrition simply makes sense. It not only helps combat obesity, but also helps reverse the effects of a myriad of other health threatening conditions, diabetes included.

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Debunking The Zone Diet

Monday, December 1st, 2003

Have you ever attended a “diet” seminar? FormulaZone recently attended one presented by a dietician with respectable credentials. We were drawn to the seminar by the flyer that was sent to us, suggesting that this seminar would answer all of our questions about The Zone, Atkins, South Beach, Weight Watchers, and other popular diets. Over the course of the two hour seminar, we were dazzled with overhead illustrations of the rampant growth of obesity in the United States over the past few decades, and the discussion of macronutrients. When the discussion turned to the specific diets, there were two things that stood out to us….

The Zone is misunderstood and misrepresented by so many “experts”. This seminar (as well as many other “Debunking the Zone” articles we have read) completely missed the point of The Zone. And….

Most experts actually agree with The Zone, even at the same time that they are telling you that it is not a good or healthy diet.

Misrepresentation may be a strong word, and it is also absolutely true. When a person, particularly an expert, represents The Zone in the way that is inaccurate, then that is misrepresentation. It makes no difference if the reason is that they favor a different nutritional program, or if they simply do not have the information about The Zone, it is still misrepresentation.

Let’s start with the first most common misrepresentation: “It recommends reducing carbohydrates such as fruits, vegetables, and whole grains.” To be fair, we will grant them a small amount of accuracy: The Zone Diet does recommend reducing carbohydrates. But that’s not all there is to it. That statement, taken out of context, is how these experts argue their cases. The correct, and complete context of The Zone, is that it recommends reducing carbohydrates that have a high glycemic index. What does that mean, really? Put simply, it means reducing or eliminating carbohydrates that are low in fiber and high in sugar. Now, if you continue listening to the experts, they will tell you that you should eat a diet high in “high fiber, low sugar carbohydrates” (aka, Low Glycemic). A Zone diet recipe would have you eat carbohydrates that are “high in fiber and low in sugar” (aka Low Glycemic). Ask the expert if you should sit down to a large bowl of pasta (as your primary carbohydrate source), and you will get the same answer every Zoner already knows: No!

The second most common point is that the diet is too high in fat. 30% calories from fat? Some people consider this a travesty! (while other consider it a dream come true) They will tell you that fat leads to high cholesterol, heart disease, and even high blood pressure. Again, there is a seed of truth around which this lie has been built- the intake of large amounts Saturated fat (animal fat) does contribute to these health issues. What they don’t seem to understand (or at least they don’t admit to) is that The Zone addresses this, and recommends that you get your fat from sources with little to no saturated fat, such as vegetables, nuts, and lean cuts of chicken and fish. While beef and pork are a part of the Zone Diet, it is specifically recommended to limit these fat sources. Further, the experts disregard a phenomenon that has been documented time and again: people with high cholesterol who go on a low or no fat diet to reduce cholesterol actually end up with increased levels of cholesterol. An even more glaring omission is that many people with high cholesterol who follow a Zone Diet see their cholesterol levels decrease. This is a fact, and is a direct contradiction to what some of these experts will tell you. Oh- and by the way, considered that 30% calories from fat is less than the average non-dieting American eats today.

They claim that most of the weight loss that people experience is due to water weight (losing water, as in dehydration). Really? What about the folks that over the course of months (2, 3, 8, 12 or more months) lose 30, 50, 100, 120 pounds or more? Would the experts have you believe that these folks really lost only 120 pounds of water weight due to dehydration? And again, these experts fail to represent the truth of The Zone, which is that it specifically tells you to drink lots of water- more than the vast majority of the population does now.

They would have you believe that the Zone is low calorie. This one you can check for yourself. Look at the various diets out there- we guarantee that you will find that most diets are much lower in calories than the calories recommended by this website (FormulaZone), as well as most Zone information sources. While the Zone diet does reduce the average American’s calorie intake, remember that Americans (on average) are getting more and more obese every day (so doesn’t it stand to reason that their calories should be reduced?). Do the math and you will find that the Zone nutrition program allows you 20-30% more calories than many other programs (with a comparable activity level).

The science behind the Zone, according to these experts, is “at best an unproven gimmick”. Yikes! Ask anyone who has actually and honestly followed a Zone diet for just one week (or longer), and you will definitely hear otherwise! Or may we suggest that you tell Dr. Sears, who is currently beating his genetic-predetermination to have a heart attack by many years (carefully, though- he may take offense since he is a PhD with several patents in areas closely tied to his work in developing The Zone).

And there are more random or minor claims by these experts, such as suggesting that the Zone claims that a vegetarian diet is not health (not true- there are many vegetarian recipes that are Zone friendly, and a book by Dr. Sears specifically geared towards vegetarians in The Zone).

Back to one of our original points: Many of these experts will tell you that The Zone is not healthy, when in reality they agree with The Zone. How? While were at the seminar, we did not make any represenations about being Zone advocates. When we asked the seminar expert about some of the facts of the Zone (without stating that they were Zone facts), they agreed. For example, they agreed that you should get a majority of your carbs from vegetables, fruits, and whole grains (just as the Zone suggests). They agreed that you should get your protein from sources such as chicken, fish, tofu, and lean cuts of beef and pork (in moderation), just as the Zone states. They agree that fat is ok, so long as you watch the saturated fats (beef and pork), and get it from more favorable sources (fruits, vegetables, nuts)- again, just as the Zone states. And there are other points. Look at it collectively, and they typically agree with The Zone, even though they will not say it.

The bottom line is, don’t take some expert’s word for it. Do the research, and learn for yourself what the facts are.

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The Good, The Bad, and The Results (part 2)

Thursday, November 27th, 2003

Following a Diet can be hard. In this three part article, we will discuss the Good, the Bad, and the Results of following a Zone diet. The first installment covered The Good parts of eating in the Zone. What makes The Zone Diet a good diet to follow compared to other programs out there. In this installment, we take an honest, hard look at the Bad – the downsides to following this nutrition program. And in the final installment, we present real life result for people that have been in the Zone for months or even years.

Like all diets, the Zone requires that you pay attention to what you eat. While this is a good habit to get into, many people find that it can be difficult. A common complaint is “I don’t want to count calories”. You may not want to keep track of what you are eating, but your diet habits are just like your finances: either you can control your budget, or your budget can control you.

It can be complicated to figure out if a recipe is 40-30-30. It’s also difficult to know if the foods you are eating are high, medium, or low glycemic. Who has access to the glycemic index of every food you might eat, and more to the point, who wants to look it up? The fact is, it can be complicated if you calculate the balance of a meal using traditional methods. But, that’s exactly why formulazone.com was created- to take all of the complication out of the Zone diet.

It’s not low fat. To the traditional dieter, this doesn’t make sense. While it can be a pleasure to enjoy foods with some fat in them, is it really a good thing? There is merit to the fact that eating too much saturated fat can cause health problems. But before you condemn the Zone because it actually calls for fat, consider, the traditional diet in America- The Zone calls for less fat than most people in the U.S. eat. And don’t be fooled when it comes to fat and high cholesterol- fat isn’t the only thing that affects your cholesterol levels.

There are some foods that you will cut back on, or maybe even eliminate, in order to stay in The Zone. Learning to do without some of the less favorable carbohydrates such as white bread, chips, and other high glycemic foods can be difficult. On the up side, once you starve those cravings, they tend to go away- and there are so many choices in The Zone, that you can certainly find alternatives that satisfy those cravings and are Zone friendly foods.

It is low in carbohydrates, at least according to some dieticians. Many argue that you don’t get enough good carbohydrates- fruits, vegetables, and whole grains. Granted, the Zone does not comply with the USDA guidelines which call for 60% carbohydrates, 15% protein, and 25% fat (vs. the 40-30-30 of the Zone). What is interesting is that the USDA guidelines are virtually identical to the ratio fed to cattle to fatten them up… (61-29-10). What is also interesting is that the ratio of the Zone is very similar to what you would receive in a hospital if you were being fed through an IV. Further, the Zone does specifically recommend good carbohydrates – fruits, vegetables, and whole grains, which is in contrast to where many people get their carbohydrates from today – breads, pasta, and other sources that those same dieticians would tell you are less favorable.

Some people go so far as to claim that the Zone recommends a candy bar over a high glycemic carbohydrate food such as a carrot. Unfortunately, those people just don’t understand the Zone, and make false assumptions. Taken out of context, a Snicker’s bar does in fact have a lower glycemic index than a carrot. The Zone doesn’t just consider that- it looks at it in a bigger context. The glycemic load of a Snicker’s bar is higher, plus the candy bar is very high in fat. You would actually have a very difficult time fitting a candy bar into a Zone Friendly meal.

So The Zone has some of the same down sides as many other diets- you need to keep track of what you eat. You need to pay attention to what you eat. And while it can be more complicated to follow a Zone diet than other diets, the foods that you get to eat make it much easier to stick with it.

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