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Healthy Food Lover's Newsletter, Issue #28 -- Low Glycemic (Oneness Raw)
January 31, 2015
Hello Healthy Food Lovers,

Low Glycemic (Oneness Raw)

A low glycemic diet has an index rating of 55 or under and is considered to be optimal for controlling your blood sugar level.

You will need to understand this in order to avoid Diabetes. You will also need to understand that you will need to watch your consumption of the sugar fructose in order to avoid this disease as well.

Bottom Line: Reducing glycation should be your aim whenever you are planning your meals.

The better you are at controlling your blood sugar level and the glycation process - the better your odds of not getting a disease.

Thankfully there is a wide variety of low glycemic foods to make this venture a pleasant one on the Oneness Raw Diet.

Low Gycemic Food List

Meats: Pastured Eggs & Poultry, Cured Meats, Smoked Meats, Grass Fed Meats, Pork, Game Meats

Seafood: Wild Caught Fish (Salmon, Tuna, etc.), Wild Caught Seafood (Oysters, Shrimp, etc.)

Dairy: Whole Milks, Whole Yogurt, Soft Cheese, Hard Aged Cheese, Butter, Cream (all dairy should be grass fed, organic, and preferably raw)

Nuts and Seeds: Almonds, Brazil Nuts, Coconuts, Pistachios, Hazelnuts, Macadamia Nuts, Pecans, Walnuts, Sunflower Seeds, Pumpkin Seeds, Flax Seeds, Sesame Seeds (nuts and seeds will need to be processed before consuming to remove anti-nutrients)

Fruits: Avocado, Tart Apples, Fresh Apricots, Banana, Cantaloupe, Cucumber, Raw Figs, Grapefruit, Lemons, Limes, Nectarine, Olives, Oranges, Peppers, Pineapple, Strawberry, Fresh Tomatoes

Vegetables: Kale, Lettuce, Celery, Squash, Carrots, Cabbage, Fermented Vegetables, Garlic, Seaweeds

Misc: Raw Apple Cider Vinegar, Cold-Pressed Avocado Oil, Raw Cacao, Cold-Pressed Coconut Oil, Cold-Pressed Flax Seed Oil, Raw Honey, Raw Ginger, Kombucha, Ground Nutmeg, Cold-Pressed Olive Oil, Traditional Soy Sauce, Non-denatured Whey Protein Powder, Raw Coconut Cream

Are You Diabetic?

Early Symptoms of Diabetes:
  • Skin Rashes
  • Poor Skin Healing
  • Dry Itchy Skin
  • Skin Boils
  • Hand Tingling & Numbness
  • Food Tingling & Numbness
  • Weight Loss
  • Weight Gain
  • Blurred Vision
  • Drowsiness
  • Sexual Problems
  • Candida

Extreme Symptoms of Diabetes:

  • Excessive Thirst & Hunger
  • Dehydration
  • Excessive Urination
  • Muscle Cramps & Aches
  • Headaches & Irritability
  • Fatigue & Muscle Weakness
  • Nausea & Vomiting
  • Abdominal Pain
  • Difficulty Breathing
  • Rapid Pulse
  • Persistent Fungal Infections

The Most Dangerous Sugar

Eating too much sugar of any kind can create many health problems! However, the sugar fructose will induce abnormalities that include fatty liver which could lead to impaired liver function.

You see, you and I have a limited ability to metabolize the sugar fructose.

Did you know that every cell in your body can metabolize glucose, but fructose can only be metabolized by your liver?

Our muscles don't have the enzymes needed to convert fructose into a usable energy like it can do with glucose.

Therefore, fructose will place a huge load on your liver!

Some Other Fructose Related Problems

  • If you consume a lot of fructose, your triglyceride levels will be higher, your LDL cholesterol levels will be higher, and your risk of coming down with cardiovascular disease goes up.
  • Fructose consumption is also linked to causing hypertension or high blood pressure.
  • Eating fructose will cause an increase in uric acid and increase your risk of getting stones or gout.
  • Not surprisingly, fructose leads you to secrete more insulin, which in turn leads to more insulin resistance - which increases your risk of contracting Diabetes.
  • Fructose is approximately 10 times worse than glucose in the production of AGEs or Advanced Glycation End Products in your body. Bottom Line: Glycation Ages You!

Glycation is a Big Problem!

AGEs or Advanced Glycation End Products are the end products of the glycation process.

Glycation can be described as the binding of a sugar molecule to a protein molecule resulting in the formation of damaged protein structures.

In other words, glycation happens when a sugar molecule such as fructose binds with a protein or even a fatty acid molecule without an enzyme to control the binding.

The sugar molecule will then end up in the wrong place on the protein or fatty acid molecule. Also, your body will not be able to metabolize or get rid of it very easily.

And a significant amount of AGEs come from the foods we ingest everyday.

Foods such as.....

  • Baked Goods
  • Browned Foods
  • Broiled Foods
  • Barbequed Foods
  • Fried Foods
  • Grilled Foods
  • Roasted Foods
  • Microwaved Foods

Other causes of Glycation...

  • Dehydration
  • Smoking
  • High Sugar Consumption

Cooking foods using dry heat and without water or other liquids, causes sugars to bind non-enzymatically with proteins or fats that form AGEs.

And to top if off, once you've eaten these foods - your body can still undergo glycation with the sugars left in your blood and your body will produce AGEs internally.

Many age related diseases like Diabetes are at least partially related to glycation or AGEs as the glycation process creates proteins in your body that are cross-linked and will barely function.

Being on a raw food diet of some sort as well as not consuming a lot of sugar can lessen the degree of glycation or AGEs as raw foods are usually very low in AGEs and many come with a good amount of water to prevent dehydration.

Just be sure to watch the amount of sugar you consume, especially fructose!

High Fructose Foods

Fruits: Apples, Bananas, Blueberry, Cherries, Dates, Dried Fruits, Grapes, Mandarin Orange, Mango, Jackfruit, Kiwi, Papaya, Pears, Persimmon, Pineapple, Prunes, Raspberry, Red Sweet Pepper, Starfruit, Concentrated Tomato Products (Tomato paste, Tomato sauce, Marinara sauce), Watermelon

Vegetables: Eggplant, Sugar Snap Peas, Sweet Onion, Parsnip

Sweeteners: High Fructose Corn Syrup, Corn Syrup, Honey, Agave Syrup, Molasses, Maple Syrup, Table Sugar, Cane Sugar, Fruit Concentrates, Palm Sugar

Misc.: Balsamic Vinegar, Miso, Paprika, Chili Powder, Fruit Juices, Baked Beans, Processed Foods, Sweetened Sodas

Low Fructose Foods

Fruits: Fresh Apricots, Avocado, Raw Cranberries, Cantaloupe, Cucumber, Lemon, Lime, Nectarine, Peach, Rhubarb, Strawberry, Fresh Tomato

Vegetables: Arugula, Broccoli, Brussel Sprouts, Cabbage, Carrots, Celery, Cauliflower, Dandelion Greens, Endive, Escarole, Kale, Iceburg Lettuce, Romaine Lettuce, Butter Lettuce, Mushrooms, Mustard Greens, Potatoes, Sweet Potato, Summer Squash, Swiss Chard, Spinach, Seaweed, Watercress

Nuts and Seeds: Almonds, Brazil Nuts, Cashews, Coconuts, Pistachios, Hazelnuts, Macadamia Nuts, Pecans, Walnuts, Sunflower Seeds, Pumpkin Seeds, Flax Seeds, Sesame Seeds

Grains: White Rice, Brown Rice, Buckwheat, Kamut, Spelt, Rye, Oatmeal

Meats (non-sweetened): Eggs & Chicken, Pork, Red Meats, Organ Meats, Duck, Turkey

Seafood: Cold Water Fish, Salt Water Fish, Shrimp, Clams, Oysters, Lobster, Crab, etc.

Dairy Products (non-sweetened): Whole Milk (Goat, Cow, Sheep), Whole Yogurt, Butter, Cream, Cheese

Misc.: Fermented Vegetables, Cacao Nibs, Dark Chocolate, Coconut Cream, Traditional Soy Sauce, Basil, Parsley, Cinnamon, Cloves, Shallot, Black Pepper, Cider Vinegar, Mustard

Oneness Raw Recipe - Ceviche

Ceviche is marinating fish with the acid from lemons or limes. This is a way of "cooking" your fish without actually having to use any heat.

Basically, ceviche is a seafood dish where raw fish (tuna, salmon, mahi mahi, etc.) is marinated for an hour or more.

You can also use other types of seafood to make a ceviche such as shrimp, octopus, crabmeat, etc. And you can add in chili pepper, onion, tomato, herbs, garlic, or bell peppers to your ceviche to spice it up.

Fatty foods such as avocado can be added in after marinating to give more body to this dish.

Marinating times can range from approximately 1 hour to 4 hours to overnight. Just remember, the longer you marinate - the tougher your seafood will turn out.

A Simple Fish Ceviche Recipe:

  • 4 to 6 ounces of bite sized pieces of fish
  • Juice of approx. 2 limes and 1 lemon
  • 1 to 2 tablespoons of chopped cilantro or parsley
  • 1 small hot pepper chopped
  • Pinch of sea salt
Combine all ingredients and marinate in your refrigerator for 1 hour to a few hours. Marinating fish in a glass bowl is best.

Drain excess juice and top with guacamole (optional).

Again, I would use a glass bowl instead of metal. Otherwise the acid from the citrus fruit will probably add some inorganic metal into your ceviche. Not to mention you might end up with a metallic tasting ceviche!

It seems that firm white fish holds up really well in the marinating process, but you can experiment with many types of fish or seafood.

To Good Health and Good Food,

Kathryn

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