Category: constipation, bowels, colon, bowel movements, bowel disease

10 facts : Impact of Industrial starches 😵‍💫

by drjurisharma, posted in Blood sugar levels, diabetes, exercise insulin levels, insulin sensitivity, constipation, bowels, colon, bowel movements, bowel disease, Food, Food, eating habits, eating disorders, eating preferences, choices, culture, traditions, travels, family, healing, health, Health, education, rewards, goals, lifestyle,choice choices, weight loss, diet , exercise,habits, happiness, Industrial starches, sugars, artificial sweetener, hidden risk, health concerns, fake starches, stabilizers, fillers, synthetic fibers, Infection,inflammation, Science, stomach, abdomen, intestines, wellness, Wholesome grains, brown rice, whole wheat bread, flour, millet, oats, buckwheat, steel cut oats, corn, starch, sugar, carbohydrate, glycemic index, low GI, foods, fruits, vegetables

1.Industrial starches, or can be termed as “fake starches”, are carbohydrate additives made in industries and factories and are added to packaged food to give the required taste, texture, stability and increase the shelf life. Most consumers are unaware of these starches in modern food packages, which remain a hidden risk to long-term health. These starches are used in almost all packaged food as thickeners, stabilisers, sweeteners and filler ingredients. Packaged foods are loaded with them, which makes the food tastier, flavourful and addictive.

2.Why industrial starches? Packaged food manufacturers uses industrial starches for many benefits and as cheaper alternatives but on the contrary can become the hidden risk for the consumers. Some of the common reasons:

• As mentioned, adding glucose syrup, dextrose, sucralose, and sweeteners makes it taste delicious and satisfying, fulfilling the sugar craving.

• Adding carbohydrate can help increase the shelf life, preserve moisture, acts as a stabilisers.

• Many modified starches are added to soups, sauces, syrups, and desserts to give a creamy texture.

• Industrial and modified starches are much cheaper than whole grains, fruit pulp, puree and honey.

• Sugar alcohols are used commonly and termed as “sugar free” and “low calorie”.

3. Common daily items where industrial starches are used are snacks, energy/ protein bars, yoghurt, desserts, breads, cakes, pastries, sweets like candies, toffees, biscuits, soups, sauces. In fact, the list is very long. A normal individual can crave certain products and eat frequently in large quantities, sometimes on a day-to-day basis, which may increase the sugar spike and result in loading calories. This is one of the commonest reason, a hidden risk of many chronic lifestyle disease, chronic inflammation, autoimmune diseases and non alcoholic liver diseases.

4. Unlike whole foods, industrial carbs lack natural fibres; that’s why the impact on health is grievous. It is important to read the Nutritional labels and look for ingredients like :

• Glucose syrup, corn syrup, fructose syrup, Malt syrup, Invert syrup.

• Sweeteners like Aspartame, sucralose, Saccharin, Erythritol.

• Dextrin, Maltodextrin, Polydextrose, Resistant Maltodextrin.

• Stabilisers, Thickeners.

• Inulin, artificial fibres, fillers.

• Hydrolysed starch, modified starch.

5. Packaged food: Common processed food packages contain industrial starches and fillers which should be generally avoided, such as:

• Breakfast cereals contain sugar, artificial sweeteners, thickeners and even instant oatmeal packets.

• Fast foods like instant noodles, chicken nuggets (breaded), frozen pizzas, canned juice, soups.

• Bakery (commercial ): packaged cakes, cookies, pastries, which mostly contain refined sugar, refined flour and synthetic binders.

• Canned sauces like ketchup, cheese dressings, salad dressings, ready-to-use gravies.

• Ultra-processed foods like chips, nachos, tortillas, crackers.

6. Potential health risks depends on the type of industrial starch used, quantity and how frequently being consumed by an individual and many more factors. Common hidden risks are :

• Blood sugar levels, insulin sensitivity: Sugar items can lead to blood sugar spikes and insulin spikes. Chronic usage can lead to a risk of weight gain, type 2 diabetes, cardiovascular risk.

• Gut health issues as industrial starches are synthetic substances can lead to gut irritation, inflammations on long term use.

• Allergy: Modified starches, synthetic fibres, fillers and sugars can create allergic issues and immune reactions in individuals with autoimmune diseases and celiac disease.

• Nutrient loss: Using bulking substances and fillers can obviously reduce the natural nutrients like natural fibres, vitamins, and minerals.

7. Maize starch (corn starch): It is the most common industrial starch used in packaged food as a stabilizer, binding agent and thickening agent. Though it is not toxic, it has no nutritional value and provides only empty calories. It is made from the corn endosperm and has no protein, no fibre, and no fat. Some crucial points on maize starch and its impact on health:

• Common food products where maize starch is used are cakes, pastries, instant soups, ready-to-eat foods like nuggets, baby foods, and dairy products like ice cream.

• Modified maize starch undergo chemical treatment and modification which may be safety concern so Food Authority do provide safe limits. Organic or non-GMO food products, free from genetically modified additives, are a healthier version and have been very popular, labelled as “clean”.

• Health impact can be on weight issues if used in excess, as it provides empty calories. It can quickly spike blood sugar, so it can be a concern to individuals with diabetes. Some people may be allergic to maize starch though rare.

• Corn flour is finely ground cornmeal, whereas corn /maize starch is highly refined corn starch, which can differ nutritionally.

8. Industrial starch impact on children: Consumption of industrial starch by children results in a higher absorption of the starch as they are in the developing stage. As these starches have no nutritional value, they can result in weight gain, fat storage, rapid blood sugar spikes, insulin resistance, dental decay, and cavity formation. They can lead to gut health issues disrupting the healthy gut flora to growth of harmful pathogens, bloating, gas and malabsorption in some cases. These types of starches are mostly found in ultra-processed snacks, candies, pastries, and baby food items.

9. Label: Packaged foods are used widely in modern commercial foods, which often go unnoticed. The marketing jargon like “sugar free”, “ fresh”, “farm picked”, “organic”, “ Pure”,“ Low fat” is mostly used in labels to attract consumers, so the actual ingredients used in the products remain hidden. So, it is important to read the actual ingredient list and nutritional profile, which are usually at the back of the item. Common names of industrial sugars which should be avoided are syrups like glucose, fructose, corn, malt, sugars like maltodextrin, dextrin, poly dextrose, invert sugar, artificial sweeteners, synthetic fibres, fillers, stabilisers and thickening agents like maize starch. Products with wholesome grains like bread, pasta, unpolished rice, snacks with no syrups or fillers should be used. As for drinks, mostly plain water, herbal tea, and black coffee are preferred instead of carbonated drinks or sugary flavoured juices.

10. Takeaway: Industrial starches are indeed a dangerous risk to humans, as they are very widely used in modern times in many commercial items. These items are consumed widely by individuals within all age groups mainly because of taste, texture, easy accessibility, low cost and their addictive nature. People become dependent on them without even realising the serious health impact they have. Serious consequences can lead to weight gain, gut issues, inflammation, sugar spikes, insulin resistance and diabetes.

Thanks for reading.

Peace and love 🙏

10 facts to know about constipation 👐

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, constipation, bowels, colon, bowel movements, bowel disease, deep fried food, detoxification, vegetable,, emotional health, french fries, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, mental health, milk, dairy, curd, yoghurt, muscle, body, Science, stomach, abdomen, intestines, wellness
  1. According to medical terminology, constipation is when a person has irregular bowel movements, usually less than three times a week. Normally, a person with regular bowel movements has stool elimination three times a day to three times, a week. Constipation has been the most common gastrointestinal issue affecting millions of people daily.
  2. Normally, the food passes through the large intestine, and the water is absorbed in the colon while forming the faecal matter or stool. Then, the stool formed in the colon is pushed down to the rectum by muscle contraction. If the muscle contraction in the colon is prolonged, by the time, stool reaches the rectum, more water is absorbed making the stool too hard to pass. Passage of the dry hard stool becomes very difficult causing constipation.
  3. The most common causes of constipation are: Lack of movement, lack of exercise, stress. Lack of fibre in the diet.
    Not drinking enough fluids.
    Changes in dietary habits, pregnancy, traveling, ageing. Medications.
    Irritable bowel syndrome.
    Anal fissure.

4.Common symptoms of constipation:

Pain abdomen.
Painful bowel movements.
Feels uncomfortable or bloated.
Bowel movement less than 3 times a week.

5.Generally, constipation is relieved by switching the diet to more fibrous food, more intake of fluid, and exercise. However, if the person is not relieved of the symptoms despite these above- mentioned measures and maybe, there is a history of blood in stool, episodes are more frequent, then, it is necessary to seek medical attention.
Diagnosing constipation is based on medical history, a physical examination which covers an anorectal examination, barium enema, and colonoscopy.

6.Constipation is usually treated by diet and lifestyle changes.
Lifestyle changes include regular exercise, more intake of fluids in the daytime, giving enough time for daily bowel movements.
Dietary intake of at least 20-30 grams of fiber daily, including whole grains, fruits like bananas, pineapple, papaya, oranges, apples, kiwis, berries and vegetables, is recommended.
Changing the existing medication if any.
If the above measures don’t work, then laxatives are prescribed.

7.Certain risk factors which may lead to constipation:
*Mental health issues: Due to depression and stress-related issues leading to unhealthy diet, irregular meal timing, anti-depression medication, lack of exercise, and eating disorders.
*Old age causes weakening of the muscle lining so sluggish bowel movements.
*Pregnancy causes the bulky uterus to press against the intestinal wall making it harder to defecate.
*Eating lots of refined food, junk food and not eating enough fibre causes hard stool. *Medications like iron pills, antacids, blood pressure medicines, allergy medicines, anti- depressants.
*Diseases: Stroke, paralysis, Parkinson’s disease, diverticulitis, multiple sclerosis, irritable bowel disease, colon cancer.

8.Constipation commonly occurs in most cases due to dietary changes or lack of physical activity. The condition is resolved usually by changes in diet and lifestyle. But, it can be a warning sign and may require immediate medical attention when:
there is severe cramping pain with sudden onset of constipation.
Blood in stool.
Loss of weight.
Severe pain with bowel movements. Constipation is for a prolonged period.

9.Generally, dietary and lifestyle changes can prevent constipation : Drinking 3-4 glasses of water every day.
Adding vegetables and fruits to your diet every day.
Routine physical activity and exercise is a must.
Eating Probiotics such as curd, yoghurt or kefir daily. Avoiding processed food, processed meat, and fried food. Drinking less alcohol and caffeinated drinks.
Not ignoring the urge to poop.

10.There are several different laxatives available, just for your information.
Osmatic laxatives like milk of magnesia cause softening of stool.
Stimulant laxatives increase the speed of bowel movements to help the stool to move through. Lubricant laxatives like mineral oil lubricate the intestine and help to slide the stool along the colon.
Saline laxatives are used as enemas to empty the bowel.

Thanks for reading.

Peace and love 🙏

Post: 7 basic advice 🙏 for gut health 🤗

by drjurisharma, posted in canned food, constipation, bowels, colon, bowel movements, bowel disease, dairy, curd, yogurt, deep fried food, Food, french fries, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, Science, wellness

Researches show Gut health accounts to almost 70% of the body’s immunity. It’s an ecosystem of about 40 trillion microorganisms, living inside your body plays a vital role in almost every biological functions in your body. Therefore, it goes to show, how important a role, gut health plays every day to keep you healthy and strong from any kinds of diseases and sickness.

Too many information, too many dietary advice floating on the internet, not only makes you confuse but sometimes even give wrong information or just misleading information.

7 basic science backed recommendations for gut health :

1.There is no such thing called “The healthy diet”. If one diet works for one person may not work for another person. Therefore, the only basic dietary advice can be you should eat enough of plant-based food. You should feed yourself with varieties of veggies and fruits, preferably fresh and locally available. Probiotic foods are also gut friendly. Remember, you have a huge colony of microbes in your gut. If some may prefer some kind of food, other microbes may like some other kind of food. This way, you can make them happy and they work together for your stronger health.

Sugar foods

2.Big “NO” to sugar: Just say, “NO” to sugar and all artificial sweeteners. The natural sweetness in fruits and veggies and also natural sweeteners like honey, maple syrup is not that harmful. Otherwise, sugar alters the composition and functions of natural gut microbes and becomes the feast for harmful bacteria and fungus-like Candida.

3. Say “NO” to processed food and food with preservatives. Harmful preservatives (Like polysorbate 80, carboxymethylcellulose ) alter the composition of gut microbes. Genetically Modified food (bioengineered food) are also very harmful to gut health because they use some kind of pesticides while growing them. Common GMO food is corn, soy, some veggies like zucchini, squash. So, organic, or naturally grown veggies and fruits are best.

3. Avoid popping up pills: Say no to antibiotics and NSAIDs (aspirin, Advil ) as far as possible. Both these drugs alter the composition and function of the gut microbiome. Use it only when necessary.

4.Please quit smoking: Studies have shown that smoking causes alteration in the composition of the gut microbiome. Therefore, another reason added to the list to quit smoking.

5 Get out in Nature: People living the sedentary city lives, hardly come across varieties of microbiomes. So, the only way to expose yourself to varieties of microbes, a wider ecosystem is going out in nature, spending as much time, going hiking, biking and lot more of physical activities.

6.Have a pet at home, that also helps to increase your microbiome diversity.

7. Routine advice: Get plenty of quality sleep of 7-8 hours, exercise and eat in scheduled time preferably. All of them contribute to your gut health.

Thanks for reading.

Much love to all 💐