By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Consumers have been chasing low calorie sweeteners for years. In the past, most of the non-caloric artificial sweeteners (NAS) have been chemical concoctions with potentially serious health risks. A few we’ve had in the past couple of decades:

• Saccharin (SweetN’Low)
• Aspartame (NutraSweet)
• Sucralose (Splenda)
• Neotame (Newtame)
• Acesulfame potassium (Ace-K, Sunett, Sweet One)

All of these artificial sweeteners have been found to have some adverse health effects. In addition, they can have a bad effect on the gut microbiome, increase the risk of some types of cancers, raise insulin levels, increase appetite and be the cause of weight gain.

Artificial sweeteners are also known to cause allergic reactions and can cause rashes, hives, itching, oozing skin, and eczema. They can also upset the digestive system and cause nausea, diarrhea, dizziness and stomach pains.

Key new research shows artificial sweeteners disrupt our gut microbiome, the delicate balance of beneficial bacteria that helps with digestion, brain chemicals and our immune systems. Dysbiosis can also result in gas, bloating and even bring on irritable bowel syndrome.

More importantly, artificial sweeteners can actually cause glucose intolerance. Glucose intolerance is a term for metabolic syndromes that result when normal blood glucose levels are abnormally high. This is often the beginning of prediabetes and diabetes.

In this study conducted in 2015, the effects of saccharin, aspartame, sucralose, glucose and sucrose were tested on mice. Some groups of mice received saccharin, sucralose or aspartame in water. The control groups received either plain water, glucose or sucrose (table sugar). After only 3 weeks, the control groups had normal glucose tolerance curves, but the NAS groups had already developed glucose intolerance.

Many people mistakenly believe that artificial sweeteners will have no effect on their blood glucose, when in actuality, NAS cause or worsen the very conditions many people are trying to avoid!

Obviously, we need to steer away from these artificial sweeteners that have been shown to be very detrimental to our health.

Lately there have been a couple of popular natural sweeteners to the low-calorie sweetener market—Stevia and Monk fruit.

Stevia is one natural sweetener option that has been readily available for several years, has few serious health risks and is calorie-free.

Stevia was one of the first popular natural sweeteners that showed up in in the marketplace. It is now readily available in coffee shops, restaurants and grocery stores.

Stevia comes from the leaves of a shrub native to Paraguay and Brazil and has been used as a sweetener for many years in South America.

Stevia is a zero-calorie option, doesn’t promote tooth decay, doesn’t elevate blood sugar levels, cause glucose issues–or cause weight gain.

Is there a downside to Stevia?

Pure stevia extract has never been approved by the FDA and is considered a ‘supplement’, but can be obtained through health food stores in powder or liquid form.

Generally, the stevia that is mass marketed is sold under the brand name Truvia. Coca-Cola and the food giant Cargill created Truvia as their own stevia-based sweetener. Truvia is not pure stevia but primarily erythritol, refined stevia and natural flavorings.

Erythritol is not a terrible sweetener—it does have some antioxidant activity, is vasoprotective and protects your teeth from getting cavities. You still get a low-calorie sweetener, and decent blood sugar control as well.

But do keep in mind, a mostly erythritol sweetener which can have some negative effects. Erythritol is a sugar alcohol made by fermenting the natural sugars found in corn, which is GMO corn, by the way.

Side effects of erythritol typically include bloating, cramps, gas and diarrhea. Additionally, erythritol and other sugar alcohols cause more water to accumulate in the intestines which causes diarrhea. Nausea and headaches may occur as well. Not so pleasant. Guzzling down beverages which mostly contain Truvia sweetener may not work so well for your digestive system, even if they are low-calorie.

What about Monk Fruit?

The latest entry into the natural, low calorie sweetener options is monk fruit. Monk fruit, or Luo Han Guo is a small green melon grown in China. Luo Han Buddhist monks have been cultivating monk fruit since the 13th century.

Monk fruit has very sweet taste—but zero calories and zero carbs, making it a great natural sweetener for keto diets and low-carb diets.

Monk fruit belongs to the cucurbit family—the same family as cucumbers and squash.

The good thing about monk fruit is that it gets most of its sweetness from a group of antioxidants called mogrosides, with mogroside V having a sweetness 250 times that of table sugar.

The only problem with going from the basic monk fruit to the natural “zero calorie” sweetener, is that most of the natural healthy compounds in the fruit are lost. Monk fruit goes through a processing to remove any off-flavors, then it is homogenized and pasteurized. The resulting extract not entirely ‘natural’ after all that processing.

Manufacturers often add in other sweeteners like erythritol or xylitol to add bulk and make it easier to use for cooking and baking. You can easily find added sugars like sucrose or dextrose if you read the ingredients list carefully, so if you are trying to totally avoid sugar, check the ingredients of your monk fruit sweetener to be sure.

Monk fruit helps increase insulin sensitivity and does not raise blood sugar, making it safe for diabetics or weight loss. Additionally, monk fruit contains antioxidants, is anti-inflammatory, and helps strengthen immune function. Monk fruit has actually been shown to have retard the growth of common bacteria, prevent the growth of common bacterial pathogens like Streptococcus mutans, Porphyromonas gingivalis, and Candida albicans.

While monk fruit has zero calories and carbohydrates, be careful because most baked goods, smoothies and other drinks still have plenty of calories on their own, and can fool you into thinking you are not eating any calories.

Bottom line: Stevia or monk fruit?

Positives

1. Both sweeteners are derived from a natural source, and while they are both processed, the processing is minimal.
2. Both monk fruit and stevia don’t impact blood sugar levels.
3. Both contain zero calories and zero carbs.
4. Both sweeteners often have other types of low-calorie sweeteners added, primarily erythritol, so if erythritol bothers you, it’s best to use the purer form of them.
5. Both sweeteners are readily available at most health food stores and even grocery stores.

Negatives

1. Both monk fruit and stevia are fairly expensive.
2. Monk fruit sweeteners are harder to find than stevia in any commercial setting like a restaurant or coffee shop.
3. Not everyone is a fan of monk fruit’s somewhat fruity aftertaste. Some people report an unpleasant aftertaste.
4. Stevia can also have an unpleasant bitter aftertaste.
5. Stevia is also more likely to evoke an allergic reaction in sensitive individuals, especially people allergic to ragweed, daisies or sunflowers.

Bottom line: If you’re diabetic, on a keto diet, or just trying to cut back on sugar and lose weight, check monk fruit and stevia product labels carefully to evaluate if other sweeteners have been added.

Both stevia and monk fruit are subject to your own taste buds. If you don’t like the taste, then it really doesn’t matter. If possible, try them both to see which you prefer.

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References
https://www.healthline.com/health/food-nutrition/stevia-side-effects
https://www.marksdailyapple.com/stevia-vs-truvia/
https://www.marksdailyapple.com/monk-fruit-sweetener/#ref-17
https://www.healthline.com/health/food-nutrition/monk-fruit-vs-stevia#takeaway
https://www.healthline.com/health/food-nutrition/monk-fruit-health-benefits
https://www.medicalnewstoday.com/articles/322769

The post Artificial Sweeteners vs. Monk Fruit vs. Stevia appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Iron is one of the most important nutrients for good health and optimal function. Iron is responsible for helping your body produce hemoglobin, which is a protein in the red blood cells that carries vital oxygenated blood from the lungs to the rest of the body.

Iron is necessary for a healthy metabolism and to maintain overall health. Iron also helps us absorb nutrients, balance hormone levels, think clearly, and manage our moods. Iron is essential for physical growth, neurological development and cellular functioning.

When you don’t have enough iron, your body has a very hard time getting oxygen to the brain, tissues, muscles and your cells. This makes you feel extremely fatigued and weak. A severe deficiency in iron results in a health condition called anemia. Symptoms of anemia include: weakness, cold hands and feet, shortness of breath, dizziness, sore tongue, brittle or spoon-shaped nails, pica, poor appetite and more.

Iron deficiency is one of the most common nutritional deficiencies in the United States, according to the Centers for Disease Control (CDC), with about 10% of women considered iron deficient. Up to 80% of the world’s population are potentially short on iron, and 25% or more have iron deficiency-related anemia.

Iron comes from a variety of foods and is classified as either ‘heme’ or ‘non-heme’, depending on the source. Heme iron comes from meat, poultry, and seafood. Non-heme iron comes from plant food sources such as whole grains, nuts, seeds, legumes, and leafy greens. Heme iron is much more bioavailable and easier to absorb and utilize in the body.

While we have been well educated as to the importance of iron in the diet and avoiding iron deficiency anemia, the fact is–too much iron is very dangerous to your health and can be life threatening.

An iron overdose can be all of a sudden, or build up gradually, but either way can become an medical emergency.

Taking too much iron in the form of supplements has the potential of causing acute iron toxicity and can be deadly. In fact, one of the most dangerous items in your medicine chest may be your iron supplement pills. Young children and the elderly are especially vulnerable to overdoses of iron supplements.

Doses of supplemental iron (45 milligrams/day or more) can cause side effects including nausea, vomiting, cramps and constipation. Acute iron poisoning causes GI, cardiovascular, metabolic, hepatic and central nervous system toxicity, leading to liver failure and cardiovascular collapse as a cause of death.

Iron overload can happen in a couple different ways:

• Iron poisoning can occur when people overdose on iron supplements.
• Hereditary hemochromatosis is a classified as a genetic disorder characterized by excessive absorption of iron from food.

In either of the above scenarios, iron can accumulate, over time, in your body, leading to a serious health condition. Excess free iron in your body is a pro-oxidant (the opposite of antioxidant) and causes damage to your cells.

Excess iron accumulates in the heart, liver, joints, pancreas, and pituitary gland. If untreated, it can cause serious and irreversible organ damage, and can lead to heart attacks, diabetes, cirrhosis of the liver, arthritis, depression and even premature death.

Hemochromatosis is a genetic defect, caused by the body’s iron regulatory system not functioning properly, allowing iron to build up in the body. The body does not have a quick and easy way to dispose of extra iron, except through blood loss or donating blood. Women who are still menstruating can help rid their bodies of excess iron, but women who are postmenopausal cannot as easily.

The disorder tends to show up more frequently in older men and postmenopausal women. One study suggests that elderly people are more likely to have chronic positive iron balance and elevated total body iron than iron deficiency.

While hemochromatosis can be a genetic condition, many times people do not even realize they have it. They frequently get misdiagnosed as having arthritis, diabetes, heart disease, liver or gallbladder disease, or digestive disorders. Symptoms may not appear until advanced stages of the disease, and diagnosis can be tricky as routine blood tests may not reveal hemochromatosis.

People of Northern European descent, including people of Scottish, Irish and English descent are at increased risk, as is anyone with a family member with hemochromatosis.

Symptoms can include:

• Chronic fatigue-most common
• Joint pain or arthritis
• Loss of libido
• Abdominal pain
• Depression
• Yellowish, reddish, or grayish skin color

Blood tests can help diagnose hemochromatosis by checking levels of iron and ferritin in the blood, along with total iron binding capacity and transferrin iron saturation. All adults over the age of 40 should be screened for this silent and possibly deadly condition.

Iron overload is treated by chelation therapy (drug therapy) or therapeutic phlebotomy, where a doctor will remove blood–or the patient can choose to routinely donate blood.

While iron from food is generally safe, iron supplementation can be harmful if your iron stores are sufficient. It’s best not to take iron supplements unless recommended by a medical professional. And by all means, keep iron supplements out of reach of children. They can be poisonous.

Iron and Cancer

Excess iron has been shown to lead to cancer in humans. Observational studies also suggest that a high intake of heme iron can increase the risk of colon cancer. Clinical trials in humans do show that heme iron from supplements or from red meat may increase the formation of cancer-causing N-nitroso compounds in the digestive tract, but more information is needed in this type of study.

Iron and Medication

Iron can also interact with medications including:

• Levodopa and Carbidopa—for Parkinson’s disease or restless leg syndrome
• Levothyroxine (Synthroid)—for hypothyroid conditions
• Proton pump inhibitors—for GERD
• Tetracycline, Ciprofloaxin, and Penicillin

Conclusion

While iron is an essential nutrient and many people in the world are iron deficient, you can get too much of a good thing. In short, iron is dangerous in higher quantities, especially if you are taking it as a supplement. If you happen to have a family member who has hemochromatosis, or if you are in a high risk group, be sure to ask your doctor to test you for hemochromatosis.

If you are a woman who is postmenopausal or an older man, it’s important to pay attention to you iron intake. Here are a few ways to ensure you can mitigate any negative effects of too much ingested iron.

• Eat foods containing lots of polyphenols, flavanols, phytonutrients, and other plant-derived antioxidant compounds. You can accomplish this by eating a wide variety of brightly colored fruits and vegetables.
• Drink coffee and/or tea with your meals. Coffee blocks iron absorption. Tea also blocks iron absorption–both black and green tea. This is possibly why coffee is constantly associated with lower rates of mortality.
• Eat dairy with meals, or after meals. Calcium is a potent inhibitor of iron absorption.
• Avoid eating red meat with iron-fortified food. The two types of iron tend to magnify each other, as heme iron actively increases absorption of non-heme iron.
• If you drink alcohol, make it red wine and lower-alcohol wines. Wine contains polyphenols that will inhibit iron absorption, while hard liquor like vodka, tequila, and gin enhance iron absorption.
• Drink mineral water. Mineral water contains magnesium and calcium that inhibit iron absorption and it reduces the cancer-causing effects of heme in the colon.
• Exercise reduces iron stores as it builds muscle.
• Living at altitude uses up iron stores more readily as the body has an increased need for oxygen in the blood.

While iron is an important nutrient, as we age, we tend to build up cumulative stores of iron in our bodies which can become a serious health threat, especially if we happen to have a genetic tendency to develop hemochromatosis, or are taking excess iron in the form of supplements. Be sure to have lab work to check for iron overload—or see a doctor or medical professional if you have any of the above symptoms of too much iron.

References
http://irondisorders.org/iron-overload/
https://www.healthline.com/nutrition/why-too-much-iron-is-harmful#TOC_TITLE_HDR_6
https://www.healthline.com/health/hemochromatosis
https://www.winchesterhospital.org/health-library/article?id=14116
https://medlineplus.gov/iron.html
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#en2
https://www.marksdailyapple.com/should-you-reduce-your-iron-intake/

The post The Dark Side of Iron – How Iron Becomes Deadly appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

High blood pressure is very common problem, especially here in the United States. High blood pressure can often be a precursor to other cardiovascular problems, especially heart disease.

Blood pressure is the force of our blood on the walls of the arteries. As the heart beats, it pushes out fresh, oxygenated blood throughout the body. Blood pressure is measured in two numbers, the systolic or top number and the diastolic or bottom number. The systolic number measures the pressure of your blood against your blood vessel walls as it is pumped out of the heart. The diastolic number measures the pressure in your blood vessels when the heart rests between beats.

Healthy blood pressure readings are between 90-120 systolic, and 60-80 diastolic. When blood pressures are above 120/80, they are are considered high and you are considered “pre-hypertensive”.

When blood pressure measures 140/90 or above, this is considered true hypertension and requires medical treatment. When blood pressure measures over 180, this is a medical emergency and needs immediate medical attention.

While not a lot is known about the causes of high blood pressure, it is known that diet and lifestyle factors come into play. These can include:

• Smoking
• Diet high in processed carbohydrates
• Being obese or overweight
• Drinking alcohol
• Sedentary lifestyle
• Sodium intake
• High blood sugar

Most people, when diagnosed with high blood pressure, are given prescription drugs to help lower blood pressure. These drugs can have a lot of unpleasant side effects including dizziness, nausea, coughing, erectile dysfunction, nervousness or feeling constantly fatigued.

Diet and lifestyle can go a long ways towards helping to lower blood pressure–without the unpleasant side effects. Simple additions such as regular exercise, healthy sleep habits, cutting back on alcohol, and a better diet low in sugar and carbohydrates have been proven to help.

Certain foods, such as garlic, have been used for many years to help lower blood pressure and reduce heart disease risk.

Garlic contains a powerful mix of nutrients and serious health benefits including its sulfur compounds, amino acids, antioxidants, and vitamins and minerals. Its primary ingredient is a substance called, allicin.

While garlic works as a great flavoring ingredient to many of your dishes, it really performs well as a natural medicine. If a pharmaceutical company could copy all of garlic’s amazing health benefits, it would be one of the most in-demand drugs on the market! Garlic helps to lower cholesterol and thins blood to help prevent blood clots.

Garlic also has a powerfully beneficial effect on blood pressure. Garlic contains a substance called gamma-glutamylcysteine which is a natural angiotensin-converting enzyme, similar to the ACE inhibitor blood pressure medications. When this natural phytochemical teams up with allicin, it gives garlic the ability to dilate blood vessels and very effectively lower blood pressure.

Another pharmaceutical medication for high blood pressure, Atenolol, which is a beta blocker, works by blocking epinephrine in the body. This slows the heart rate, blood pressure and strain on the heart. Beta blockers can often have unpleasant side effects. In the Journal of Pharmaceutical Science, study results show garlic to work better than atenolol—without the side effects of dizziness, constipation, lack of energy and erectile dysfunction.

Garlic’s ability to lower blood pressure may be related to its antioxidant and sulfur content and its ability to stop inflammation. Allicin also appears to increase the production of hydrogen sulfide and nitric oxide, both of which help to lower and regulate blood pressure. Allicin also appears to increase the production or availability of hydrogen sulfide and nitric oxide, two compounds crucial for regulating blood pressure levels.

Experts also believe that garlic’s anti-inflammatory and antioxidant properties may further contribute to garlic’s ability to reduce or prevent rises in blood pressure levels.

Fresh garlic is about as potent as it gets—as garlic supplements can contain very little active allicin. Adding a diced up garlic clove every day or so to your dishes is a great way to get good amounts of garlic. Raw garlic is the best, since cooking can destroy some of its benefits. There is new research showing that raw, aged garlic often has the highest quality medicinal value, along with organic garlic.

According to Healthline researchers, the following forms and amounts of garlic have the best blood pressure-lowering effects:

• 188 mg of egg-yolk-containing garlic powder per day for 12 weeks
• 400 mg of raw garlic per day for 6 months
• 240–2,400 mg of aged garlic extracts per day for 2–23 weeks
• 600–2,400 mg of garlic powder per day for 8–24 weeks
• 12.3 mg of garlic oil per day for 16 weeks

Always discuss your intake of garlic with your health care provider about using garlic as a blood-pressure remedy—especially if you are already taking a prescription medication for blood pressure.

Sprinkle your garlic liberally on your dishes and share it with your family and friends. It’s great for all around good health!

Speaking of blood pressure…there has NEVER been a blood pressure medication without very dangerous side effects…and there never will be.

If you take medications for high blood pressure you’re rolling the dice on your life, but it doesn’t have to be that way. Click below to watch a short video from my good friend Joe detailing exactly how to beat high blood pressure for good and avoid the cost and dangers of drugs…

4 Powerful Foods & Herbs that Normalize High Blood Pressure

References
https://www.healthline.com/nutrition/garlic-for-blood-pressure#dosages-forms
https://www.medicalnewstoday.com/articles/322284
Geary, M. and Ebeling, C. The Blood Pressure Fix, 2018. Nutrition Watchdog.
https://www.ndtv.com/health/ditch-the-pill-switch-to-garlic-for-high-blood-pressure-heres-how-should-you-consume-it-1916594

The post Garlic Can be Effective as Medication at Lowering Blood Pressure appeared first on thenutritionwatchdog.com.