Teen Rehab Nutrition - Moderating with Healthy Carbohydrates - Part 1
Newport Academy Nutrition Expert, Dr. Jeffrey Fortuna
By: Jeffrey Fortuna, Dr.P.H., Clinical Nutritionist, Newport Academy
We, as human beings, do best when our blood glucose is moderate and sustained. This is especially true for individuals with specific medical conditions such as Type 2 diabetes and alcohol and drug dependence. Moreover, the only nutrient that the brain can burn for fuel is glucose. As such, the ongoing delivery of a reliable glucose supply to the brain is all the more important.
Hypoglycemia, or low blood sugar, is not a major cause of drug dependence, but it is a major cause of relapse. It reminds us of the old saying from Alcoholics Anonymous………don’t get too hungry, too angry, too lonely, or too tired (HALT). Indeed, when anyone becomes too hungry or hypoglycemic, they become irritable and are looking for something to take the edge off. Unfortunately, that something can often be alcohol, tranquilizers, narcotics, marijuana, or any combination thereof.
It is very important that we first differentiate between healthy and unhealthy carbohydrates. Unhealthy carbohydrates are foods that contain high amounts of simple sugars and/or cause a rapid elevation of blood glucose levels, that is, hyperglycemia. This hyperglycemia will prompt the pancreas to release large amounts of the hormone insulin, which allows sugar (glucose) to be taken out of the bloodstream and delivered into muscle cells and/or adipose cells. If we are very active, we will burn the glucose as energy; if we are rather sedentary, we will absorb the glucose into fat cells, where it can be converted into fat.
Several things happen when we activate the release of insulin. First, we can unknowingly induce a “roller coaster” effect: that is, a hyperglycemic state followed by a reactive hypoglycemia. In addition, because insulin will facilitate a rapid removal of glucose from the bloodstream, the individual is likely to feel hungry again, and most likely eat again to achieve satiety. This is similar to the polyphagia (continuous hunger) that we see in many individuals with Type 2 diabetes. Moreover, as in individuals with Type 2 diabetes, this state of hyperglycemia, followed by the “reactive” hypoglycemia can create a serious set of medical problems including insulin resistance, Type 2 diabetes, and metabolic syndrome. Over time, weight gain and obesity can also occur.
One way of avoiding this “roller coaster” effect is to consume healthy carbohydrates with a low to moderate glycemic index. I call this “moderating with carbohydrates”. The glycemic index is a good predictor of how rapidly blood glucose levels rise after consuming that individual food. To some extent it is a measure of the amount of simple sugars in the food.
Good or healthy carbohydrates moderate blood glucose primarily because of the molecular structure of the carbohydrates consumed………such as the polysaccharides and fiber. For example, many healthy carbohydrates contain large quantities of soluble fiber. The soluble fibers, such as beta-glucan swell in water and block too many simple sugars from contact with digestive enzymes. These fibers become, as it were, physical barriers to the enzymes maltase, sucrase, and lactase that would otherwise rapidly break down the simple disaccharides maltose, sucrose, and lactose and rapidly elevate blood glucose levels creating the hyperglycemia that we have been speaking about.
Soluble fibers also cleanse the intestine and colon of chemical debris, and also decrease the risk of getting colon cancer.
The best sources of healthy carbohydrates are whole grains, beans and legumes, and specific fruits and vegetables. The healthiest whole grain foods are barley, oats, bulgur, and brown rice. Barley is so good for you that it has been given functional food status, as of 2004. Functional food status means that the totality of publicly available scientific evidence (based upon the high amount of soluble fiber) denotes that the food contains inherent health benefits. For example, a number of studies have shown that consumption of a serving of barley in a given meal can moderate blood glucose levels for up to ten hours. That is some important for recovering people: moderate and sustained blood glucose!
The Newport Academy is proud to employ whole grains everyday in the meals that we prepare for our residents. In working with our executive chef, Christopher Buxton-Smith and our registered dietician, Evelyn Tribole RD, our menu plans incorporate whole grains into every day meals.
Healthy fruits include: apples, pears, cherries, apricots, peaches, bananas, blueberries, blackberries, oranges, papayas and many others. Healthy vegetables include: broccoli, cauliflower, carrots, spinach, chard, onions, peppers, corn, and yams. We use a wide variety of these healthy fruits and vegetables in the meals that we serve to our residents, as well as offering them as in between meal snacks.
Remember it is important to moderate with healthy carbohydrates and to avoid that roller coaster effect of unhealthy carbohydrates. I hope that you can incorporate some of this information into your daily lifestyle. Enjoy!
To read more about Dr. Jeffery Fortuna, click here
To read more about the nutrition program at Newport Academy, click here
Tags: teen addiction, teen nutrition, Teen Rehab