Sugar and Depression

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SugarandDepression
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• Many doctors agree that the most damaging thing
  we can eat is sugar. It is a major cause of
  inflammation and studies show that individuals
  with inflammatory illnesses autoimmune
  diseases, cardiovascular disease, diabetes and
  cancer often struggle with depression. Up to
  70 of patients with autoimmune diseases, such as
  rheumatoid arthritis or systemic lupus,
  experience depression.

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• The spiking of blood sugar followed by a crash
  can also increase the risk of depression,
  according to research by the National Institutes
  of Health. Interesting data shows that countries
  with high sugar intake also have a high rate of
  depression.

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• How many grams of sugar are you eating a day?
  Numbers can be very important, but few are more
  important to your preventive health than the
  number of grams of sugar youre consuming each
  day. I say grams rather than teaspoons
  because youre probably aware of how many
  teaspoons of sugar you put into your coffee or
  oatmeal, but you may not be mindful of the sugar
  you consume in bottled drinks and packaged food
  and those show the amount of sugar in grams.

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• To convert grams into teaspoons, divide the
  number of grams by 4. For a drink that contains
  39 grams of sugar (typical of one small 12-ounce
  can of soda), the equivalent is almost 10
  teaspoons!
• Dr. Terry Grossman, a doctor who is also my
  friend, a best selling author and one of the
  worlds leading anti-aging physicians, gave me a
  goal of no more than 15 to 20 grams of sugar a
  day.

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• In order to avoid rapid glucose fluctuations in
  my bloodstream he recommended 5 or 6 grams at the
  end of each meal, rather than all 15 to 20 grams
  at one time.
• I decided to aim for that six days a week.
  Sometimes I go over 20 grams once in a blue moon
  I go under. On the seventh day, I allow myself a
  break by being gently aware of my sugar intake
  that day, but I dont count grams. I normally
  dont even take that break but its good for the
  soul to know that I have that freedom.

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• Ask your healthcare practitioner what your daily
  limit of sugar should be, and if you should count
  fresh fruit or not. I dont count fruit as part
  of my maximum daily grams because the fiber in
  fresh fruit can mitigate the sugar (unlike juiced
  fruit which has the fiber extracted).  I also
  value the nutrients, vitamins and minerals. I do,
  however, limit my intake to avoid spikes in my
  blood sugar.

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• Some fruits contain more sugar than others, so
  for a list of fruits ranked by their sugar
  content, go to www.Care2.com and search for
  Fruits with the most and least sugar. Remember,
  too, that pizza, pasta, pretzels and other foods
  made with white flour metabolize as sugar, so cut
  down on those also. www.Care2.com is a good
  website for healthy tips of all kinds.

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