With the
deluge of low-carb products and diet supplements in the market, it
is prudent that one knows what the various terms on food labels
really mean. It also makes sense to know the properties of naturally
found ingredients in fruits and veggies. From Aspartame to Xantham
Gum, the following is a glossary of ingredients usually found in
popular diet regimens.
Aspartame
Aspartame is a low-calorie sweetener used in a variety of foods
and beverages and as a tabletop sweetener. It is about 200 times
sweeter than sugar. Aspartame is made by joining two protein
components, aspartic acid and phenylalanine. It is known by the
trade name NutraSweet.
Certain people should avoid products that contain Aspartame. They
are people who cannot metabolize the amino acid Phenylalanine, which
is an ingredient in aspartame; and people who are susceptible to
headaches Heat causes aspartame to lose its sweetness, therefore,
you can't bake with it. Unlike some sweeteners, it has no
aftertaste.
Beta-carotene
A type of carotenoid found in various fruits and vegetables which
provide the health benefit of neutralizing free radicals that may
cause damage to cells. Good sources of Beta Carotene include
Carrots, Sweet Potatoes, Pumpkins, Cantaloupes, Apricots, Spinach
and Broccoli.
Canola Oil
Canola Oil is a good choice for bodybuilders seeking an oil low in
saturated far. It has a fat profile of eight grams monounsaturated,
four grams polysaturated, and only one gram of saturated fat per
tablespoon. Monounsaturated fat contains Omega-3 fatty acids. At
high temperatures, canola oil releases free radicals and loses its
Omega-3 benefits.
Carbohydrate
There are two basic forms of carbohydrates: Simple &
Complex. Simple carbs are usually devoid of fiber and include such
foods as refined sugars, fruit juices, and apple sauce. The problem
with simple carbs is that they promote a large insulin surge, which
can lead to hypoglycemia. Complex carbs are absorbed more slowly, so
they don't cause as great an insulin surge as the simple type.
Primary macronutrient source of energy in the body; burned as
glucose and stored in muscle as glycogen (excess stored as fat) and
includes all sugars (1 gram yields 4 calories).
Ephedra / Ephedrine
The active ingredient in the Oriental herb Ma Huang (Ephedra
sinensis); this chemical has been proven to be both a powerful
energizer and weight loss aid. Ephedrine is a powerful thermogenic
agent: It releases norepinephrine, a brain neurotransmitter than
exerts a stimulating effect. This same neurotransmitter signals the
sympathetic nervous system, which is called into play during a
'fight or flight' response. Body temperature rises and promotes the
breakdown of fat cells for fuel. Use ephedrine for short periods
only. Cycling ephedrine can help you avoid side effects as well as
improve results of your hard training. Ephedrine, taken with
caffeine, can increase each other's ability to induce lipolysis (fat
burning). Ephedrine acts at your body's nerve junctions, changing
the release and activity of norepinephrine as well as acting on your
beta-2 adrenergic receptors.
Fiber
The more insoluble the fiber is (fiber that does not dissolve in
water), the better it is for you. Insoluble fiber reduces the risk
of colon cancer and high blood pressure. Fruit fiber seems to be
more beneficial then vegetable or cereal fibers, probably because
fruits are loaded with Pectin, an insoluble fiber. As a rule, the
higher the insolubility, the fewer the calories. Corn bran is the
best, followed by wheat bran, and then oat bran. It is best to eat
fiber after you work out to avoid intestinal discomfort.
Flaxseed Oil
Flaxseed is an excellent source of the omega-3 fatty acid alpha-linolenic
acid (an EFA). Supplementing with flaxseed oil has been shown to
lower cholesterol, decrease heart disease, increase satiety and
improve cell integrity.
Garlic
Can be called the 'Stinking Rose'. Studies show that garlic may
lower blood cholesterol levels, lower elevated blood pressure and
offer a hedge against the onset of several types of cancer. Some
studies show that garlic has enhanced fat breakdown coupled with an
increased amount of brown adipose tissue (BAT), a type of
specialized fat that is known to convert fat calories into heat,
thereby dissipating excess calories.
Ginkgo Biloba
A herb shown to enhance mental acuity. Some research has shown
that Ginkgo Biloba increases cerebral blood flow to the brain. Also,
boost brain levels of adenosine triphosphate and scavenge free
radicals. Combined with ginger, gingko has also been shown too
reduce stress-induced anxiety.
Ginseng
A family of herbs with adaptogenic properties affecting energy.
There are different ginsengs (Asian, American, Siberian). Some
ginsengs have shown to have mental enhancing effects. Studies show
that an individual ginseng component called ginsenoside Rb acts
favorably in reversing memory deficits by increasing he secretion of
acetychilone.
Green Tea
Perhaps more notable, recent research has shown that green tea
reduces the risk of developing stomach cancer by 50% and esophageal
cancer by 6-%. No one knows for sure, but scientists think that
polyphenols in green tea protect health by combating free radicals.
The main constituents of green tea are polyphenols, caffeien,
vitamins, minerals, amino acids and other nitrogenous compounds, it
also contains small amounts of carbohydrates and lipids. Also, green
tea contains polyphenols, theanine, and catechins. The greater the
theanine content in green tea, the higher the price.
Guar Gum
A substance made from the seeds of the guar plant which acts as
a stabilizer in food systems. Is found as a food additive in cheese,
including processed cheese, ice cream and dressings.
High-fructose corn syrup (HFCS)
HFCS are formulations generally containing 42 percent, 55
percent or 90 percent fructose (the remaining carbohydrate being
primarily glucose) depending on the product application. HCFS are
used in products such as soft drinks or cake mixes.
Lactose
Sugar in milk which many people, especially adults, have an
intollerance to (indigestion) to to a lack of the enzyme lactasein
their bodies.
Maltitol
This is a sugar alcohol that is used as a sweetener. It has half
the caloric value of sucrose because it is not completely absorbed
by the body.
Maltodextrin
A long chain of glucose molecules (carbohydrates) that provides
sustained energy without sharply increasing insulin levels.
Essentially a chain of molecules of the simple sugar glucose linked
together. There are an average of seven glucose molecules linked
together to form a maltodextrin molecule.
Monounsaturated Fats
An essential fatty acid (EFA) that seems to reduce the risk of
cardiovascular disease. This is considered a type of 'good' fat.
Olive oil, and canola oil have this in them. You need approxiamately
2% of your daily calories as EFA's.
Omega-3 Fatty Acids
An essential fatty acid (EFA) that seems to reduce the risk of
cardiovascular disease. This is considered a type of 'good' fat.
Sources include fish, salmon, mackerel, sardines. You need
approxiamately 2% of your daily calories as EFA's.
Sucralose
An artificial sweetener. Approved by the FDA in 1998. It is 600
times sweeter than table sugar, it is is made from a process that
begins with regular sugar. You can bake with it. Sucralose was
discovered in 1976. Sucrolose is derived from sugar through a
patented, multistep processes that selectively substitutes three
choline atoms for three hydrogen oxygen groups on the sugar
molecule. The tightly bound chlorine atoms create a molecular
structure that is esceptionally stable and is approx 600 times
sweeter than sugar. The body does not recognize it as sugar or
another carbohydrate. The sucralose molecule passes through the body
unchanged, it is not metabolized and is eliminated after
consumption. Sucrolose has no calories. The acceptable daily intake
for sucralose is 5 mg / kg of body weight per day.
Sugar Alcohols
This group of sweeteners includes Mannitol, Sorbitol and Xylitol.
Although found in fruit, they are commercially synthesized and not
extracted from natural sources. Sugar alchohols provide a reduced
glycemic response (no steep hikes in blood sugar). Sugar alcohols
are absorbed slowly, but incompletely. This can cause diarrhea in
some people.
Xantham Gum
Xanthum gum is a polysaccharide (natural sugar) fermented from corn
sugar. Often used in the food industry to thicken and stabilize
products. It can be added to thicken a cosmetic product.
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