What have I been reading lately? Glad you asked! I have been reading a lot about the link between a high grain low fat diet and insulin resistance and high blood pressure.
From an article I recently read from Mercola.com (Doctor Mercola's newsletter) there is a positive link indicating a high fructose, high grain, low fat diet combined with a lack of exercise can lead to HIGH blood pressure combined with insulin resistance.
To reverse this situation getting off the "Cereal For Breakfast" club and the "Too Much Fructose" in any and every form club, one begins down the right path to improving insulin sensitivity and lowering blood pressure.
It may sound difficult, however in reality following it is easy with dietary changes. A research study published in 1998 in the Journal Diabetes reported that 2/3 of the test subjects who were insulin resistant (IR) ALSO had high blood pressure and it was directly attributable to following a HIGH sugar, HIGH grain diet especially if accompanied by inadequate exercise. IF you have high blood pressure, you might also have poorly controlled blood sugar levels as the two go HAND IN HAND.
Start having protein for breakfast such as scrambled eggs, or a whey protein shake etc. SKIP the orange juice as you will exceed your daily fructose allowance in one glass. Skip the toast whether fortified 12 or 15 grain bread or anything containing grains. Skip all pre-packaged cereals and cereal bars, granola bars, etc.
** for me personally, I have been guilty of the morning breakfast cereal club**
My exercise habits are good in that I walk 1.5 to 3 miles daily, climb 10 to 15 flights of stairs (2 at a time) several times a week and do 50 push ups, some weight training, stretching and abdominal strengthening exercise. Apparently one cannot do it with exercise alone. It also requires getting off the fructose in its many forms and getting off the high grain based diet (apparently including potatoes, rice, corn etc.) One needs to strongly consider getting off most processed pre-packaged foods because of hidden fructose, grains, additives, hydrogenated oils, trans fats etc.
I tend to eat healthy at lunch and dinner, however various high grain cereals are likely the Nemesis I have to deal with in my program to get my A1C down below 6.0.
Starting tomorrow, I am going off the cereals, bread, pasta, potatoes, rice, corn and anything connected with a high grain type of diet. I will also cut back on even fresh fruits and any type of protein bars etc. that contain fructose or hydrogenated oils etc. Fructose recommendations are suggested at a maximum of 15 grams daily. Avoid all processed foods containing high fructose corn syrup as an ingredient.
You may NOT KNOW_____? Insulin stores magnesium and if your insulin receptors are blunted and your cells grow resistant to insulin, you can't STORE MAGNESIUM and so it passes right out of your body. Magnesium stored in your cells RELAXES MUSCLES. Low magnesium levels equate to blood vessels constricting rather tan relaxing and also contribute to high blood pressure. Insulin also affects your blood pressure by causing your body to retain sodium as it causes fluid retention. Fluid retention in turn causes high blood pressure and can lead to congestive heart failure.
New American Standard Bible
I will give thanks to You, for I am fearfully and wonderfully made; Wonderful are Your works, And my soul knows it very well. Psalm 139:14
For more detail see:
http://articles.mercola.com/sites/articles/archive/2010/07/22/high-fructose-diet-contributes-to-high-blood-pressure.aspx
God Bless,
Dan
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