G6PDD Glucose-6-Phosphate Dehydrogenase Deficiency

Introduction

G6PDD or Glucose-6-phosphate dehydrogenase deficiency is a heredity condition that affects the red blood cells' ability to carry oxygen from the lungs to tissues throughout the body. A defect in the gene G6PD causes a shortage of the enzyme G6PD, an enzyme that assists cells to convert carbohydrates into forms they can use, in turn producing another enzyme, glutathione, this enzyme protects the red blood cells from stress that can cause red blood cells to rupture and lose their ability to carry oxygen, causing oxygen starvation, adversely affecting different body tissues. This can result in problems such as acute kidney injury, it is one of the likely causes of autism (oxygen deprivation to the brain, causing permanent damage), hemolytic anemia and many other complications. People with g6pdd can be affected to varying degrees by coming into contact with triggering substances, some people like my daughter have a milder version and others like my son have a much more severe version. Depending on the version the individual person has and the amount of triggering foods or substances they encounter at any one time, their reaction can vary from mild, with no apparent symptoms at all, to the affected person needing hospitalization. In severe cases this can result in the need for a blood transfusion and if left and not treated it can result in death.

G6PDD often has a more severe reactions with infants, babies and very young people, as the body ages, it can learn and adapt so compensates for the effects of frequent exposure to trigger foods by producing extra red blood cells, putting a huge strain on many body systems including the liver, kidneys and spleen, this will ultimately lead to further complications in later life when people start to feel the effects of exposure more acutely. Some people with G6PDD, especially those with milder versions, can just experience poor health in general, with no apparent medical cause if exposed to triggering substances, unfortunately these substances can have an accumulative effect and are able to combine to cause major problems over time. The common symptoms of g6pdd include dark urine, fatigue, paleness, rapid heart rate, shortness of breath and yellow skin color – jaundice. With mild cases often no medical treatment is required, as the body will naturally make new blood cells and the condition will improve once the triggering substances are removed.

A simple blood test at a genetic laboratory can determine if males have G6PDD, but it is often very hard to detect in females especially in mild versions. G6PDD is an inheritable condition, not a disease. Many people with milder versions of G6PDD may often feel sickly, suffer from colds or flu like symptoms, dizziness, anemia, headaches or tiredness and lack of energy, with no apparent medical causes, all these symptoms can be relieved and eradicated with the right diet. When the immune system is compromised the body is not able to fight many illnesses and diseases effectively, so instead people spend collectively hundreds of millions of dollars per year needlessly, treating the symptoms but not addressing the cause.

G6PDD is not a new condition, records show it was known 2,500 years ago, it now affects more than 600 million people worldwide almost 20% of the world's population to some degree or another. Many people living their whole lives without ever knowing they have it, especially those of Eastern European, Latin or South American and North African descent, in 2010 it caused over 4,000 deaths. Because of the multiracial and interracial makeup of the populations of many western countries, there has been a huge increase in the known cases of people being born with G6PDD. In many third world countries G6PDD has been much less of a problem because of the different lifestyles and diets of the people in those countries, although now with the growth and popularity of western types of processed foods in the third world it is becoming a major health issue. It has been suggested that G6PDD is our body’s natural response to malaria; people with G6PDD tend to be less affected by malaria, but also cannot take the common malaria treatments like primaquine, pamaquine and chloroquine.

Unfortunately, there is very little information available about G6PDD; many Doctors have little knowledge, if any about it. One of the reasons for this is there is no cure, as it is a condition, not a disease. A simple blood test at a genetic laboratory can determine if males have G6PDD, but it is often very hard to detect in females especially in mild versions. Medical schools have in the most part not been teaching the medical profession about G6PDD up until recently. In parts of Europe, Asia and especially the Philippines where we live, all newborn babies are now screened for various common conditions, G6PDD being one of them, but in most of the western world, health authorities often do not screen babies for this, especially in most states in the USA. Pharmaceutical companies make billions of dollars each year, providing drugs to treat the symptoms of people with G6PDD, but never try to address the condition itself (they cannot make money from that) as it is not something that can be cured.

G6PDD in males is always inherited from their mothers, this being the only way a male can have G6PDD, but females can inherit it from either parent, as this condition is a mutation of a gene on the X chromosome. Males have only one X chromosome, so tend to have a much more severe form of this condition than females who have two X chromosomes, usually (but not always) in females only one chromosome is affected, so the unaffected gene tends to take over the work of the affected gene causing a much milder version of this condition. If both parents have this condition, then their daughters can tend to have a more severe form as both X Chromosomes could be affected. Not all people whose parent or parents have G6PDD will necessarily be affected; often one sibling can inherit while others do not.

There is no cure, as this is not a disease, but an inherited condition, it can be managed with the correct diet and substance restrictions, so those affected can lead a normal, happy full life. One major advantage of having this condition is because of the necessary dietary and substance restrictions, people with G6PDD are much less likely to develop cancers and other chronic diseases

The main foods that need to be avoided are legumes of any sort, especially beans, peas, soy or soya products, peanuts, food coloring and preservatives

We have made this E BOOK to share our knowledge of the G6PDD condition and provide some insight and information on practical ways to live with and understand G6PDD. Those with G6PDD can develop serious complications by consuming foods and or coming into contact with substances that effect G6PDD, even those mildly affected, over time, can develop severe complications and those with more severe forms and full G6PDD, it can become a life threatening condition if exposed to trigger Foods…… Continued.

This Introduction is continued at the back of this book CLICK THIS LINK to continue Reading.

Chapter 1 Foods People with G6PDD must avoid

People with G6PDD must avoid the following foods in any amounts

Legumes of any sort some of the more common types are:

Beans of any sort, such as, green beans, fresh beans, dried beans or canned beans or any products containing beans

Lentils or split peas, fresh peas, dried peas, frozen or canned peas or any products containing them; Many canned, dried and frozen soups, stews, and ready-made meals contain lentils and peas.

Mung Beans including sprouts or any products containing them, many noodles and Indian foods contain mung beans.

Alfalfa seeds and sprouts, these are common in many salads, Indian and Asian foods

Edamame are young green soybeans, often added to Japanese dishes like rice, salads, vegetarian and vegan foods.

Tofu is curds made from soybean milk

Natto is fermented soybeans

Textured Vegetable Protein is also usually made from soybeans.

Black Beans are fermented soya beans used to make black bean sauce and other Asian Condiments.

Soy, Soya or Soybeans including soy sauce and some other condiments that contain soy There are many processed foods that contain soy or soy protein including: baked goods, breads, cookies, crackers, cakes, etc., because it improves texture, reduces breakage, helps hold moisture, creates cake richness, whitens bread, extends shelf life, improves manufacturing, handling and machine ability and it is also a very inexpensive filler/extender which helps to increase bakers’ profits. Many breakfast bars and cereals both hot and cold varieties use soy protein, also it is common in hot drinks such as soups as well as in all manner of desserts.

We enjoy a variety of Chinese and other Asian dishes that often require soy sauce in their recipes so we have developed a mock soy sauce recipe that has no soy or other g6pdd triggers so we can enjoy the flavor without the complications.

Dried pasta products are often fortified with soy protein. For example the US National School Lunch Program uses soy fortified pastas by regulation in many states. Making your own healthy homemade pasta is easy and inexpensive whether you require a normal wheat flour version or gluten free – Recipe

Soy is also used in sodas and other beverages, toppings, sour cream dressings to emulsify fat, in instant drinks, flavored milk drinks, yogurts, canned goods including fish and meats, fruits, vegetables, fish, meats and a replacement for nonfat milk in confectionery and ice-cream. Click on the highlighted items for recipes for yoghurts, cheeses, sour cream, cream cheese, ice-cream, toppings and confectionery or view them in the following chapters.

Peanuts or peanut products, some of the foods that contain peanuts are: baked goods like muffins, cakes, cookies and donuts, cake icing, marzipan, nougat, candy, chocolate bars, granola bars, energy bars, ice-cream, commercial desserts, dried salad dressings, condiments, macaroons, vegetarian meat substitutes, hydrolyzed vegetable protein and hydrolyzed plant protein.

Some other names for peanuts include: arachide, arachis oil, beer nuts, cacahouete or cachhouetta or cachuete, ground nuts, kernels, mandelonas, nu-nuts, nut meats.

Nonfood sources of peanuts are.

Lip gloss, skin creams, cosmetics, sunscreens, massage oils, suntan lotions and many vitamins supplements.

Instead of peanuts there are a number of very healthy alternatives that can be used as a substitute or replacement, including sunflower seeds, pumpkin seeds, watermelon seeds, cashews, macadamia or brazil nuts.

Tamarind is a fruit commonly found in India, Asia and African dishes, it’s also used in a variety of condiments such as HP Sauce, Steak Sauce and some Worcestershire Sauce Brands as well in many Asian and Indian types of meals; it is becoming very popular flavor in the western world.

Chapter 16 on Homemade Condiments has recipes for many common condiments including Tomato Sauces, HP, Worcestershire Oyster and Mock Soy Sauces for people with g6pdd. My eBook Easy Homemade Condiments, Dressings, Marinades & Seasonings using Wholesome Organic Ingredients has hundreds of easy to make recipes that are all suitable for people with g6pdd.

Bitter Gourd or Bitter Melon is a popular vegetable in Asian and Chinese cooking being used in many sweet & sour as well as soup type dishes and desserts. It is also a common ingredient in many Asian Medicine recipes to treat people with diabetes and to help to lower blood pressure.

Carob is used as a cocoa substitute and to make carob bean gum also known as locust bean gum, this is often used as a thickening agent, emulsifier and stabilizer in beverages, candy, desserts, ice cream, salad dressings, cheeses, jelly, baked goods and other products. Organic unsweetened cocoa powder is inexpensive and very healthy and a much better choice. Healthy Homemade Dark Chocolate is good for people with g6pdd.

Fenugreek is in many commercially prepared mango chutneys, as the base of imitation maple syrup, an ingredient in many curries, used in herbal remedies for stomach complaints sinus and lung complaints, Indian 5 spice powder and many Indian recipes

Licorice is widely used as a flavor in ice-creams, candies and sweets, often mixed with menthol, mint or sugar, the most common use for it is being mixed with tobacco to open the lungs. There are health warnings against eating excessive amounts, as it can cause reduced potassium levels, promoting abnormal heart rhythms and high blood pressure as well as hemolysis in people with G6PDD.

Food Coloring in general, but especially Red and Blue can trigger hemolysis.

This list of food colorings commonly found many processed foods.

Blue #1 (brilliant blue) in baked goods, candies breakfast cereals & soda.

Blue #2 (indigo blue) is found in many candies and soda.

Citrus red #2 is often found in Florida oranges.

Green #3 (fast green) is found in many ice creams, candies, soda and cosmetics.

Red #40 (allura red) is the most widely used and consumed artificial dye, it is found in baked goods, candies, processed meat, breakfast cereals and soda.

Red #3 (erythrosine) is in many baked goods, confectionery, ice-cream and processed meats.

Yellow #5 (tartrazine) is in many baked goods, confectionery, breakfast cereals and soda.

Yellow #6 (sunset yellow) is often found in baked goods, condiments, processed meats, breakfast cereals, cosmetics and soda.

To make your own nontoxic, food colors when needed, can take a little time, but can be managed with minimal expense. On occasions we make our own colors for our children’s homemade play dough and paints as well as for cake decoration etc.

An acceptable green can be made by juicing silver-beet or spinach leaves; they give a rich dark green, beets or beet-root provide a rich red, for yellow we use turmeric it gives a bright yellow color, but be careful as it stains white surfaces and hands until combined in dough or paints. Carrots produce a nice orange, red cabbage can be used to make both purple and blue colors. Shred the red cabbage and boil it until the water is very dark and concentrated to make purple. Blue can be made by slowly stirring in baking soda, a little bit at a time to make a nice blue color. All the other colors are made by mixing these base colors and experimentation.

Synthetic Flavorings

Synthetic flavorings like synthetic menthol trigger hemolysis. Man-made chemical mint flavor or menthol was first developed to mask the unpleasant chemical taste of toothpastes. It is now used in many processed foods, mainly confectionery items. When many natural flavors are copied or synthetic versions are made to be used in different products or processed foods they can contain a huge amount of chemical ingredients, for example strawberry artificial flavor as used in many milkshakes and ice-creams can often have over 50 different chemicals in its makeup. Often labels will only state that this product contains artificial flavor which can mean one unnatural additive or hundreds. Many genetically engineered (GM) flavor enhances as well as colors can be legally labeled as either artificial or natural flavor on labels.

The Following are all substances that can trigger hemolysis and have to be avoided

Moth Balls, Camphor, Aspirin, Eythyl Alcohol, Sulfites, Red Wine, Henna, Efficasent oil, Magasent oil, Listerine Mouthwash, Metopas Medicated Plaster, Omega Mouthwash, Most toothpastes, Omega pain Killer, Large doses of Vitamin C (Ascorbic acid), Artificial Vitamin K3 (menadione).

Chinese Herbs

There are many herbs used in Chinese medicine that are beneficial, but may not be safe for people with G6PDD, so it is better to be safe and check if they are safe with a Chinese Medicine Doctor or on the internet first before using.

The ones we know about that must be avoided are

Huang Lien, Kam Ngan Fa, Leh Mei Hua, Margarita and Neu Huang

Limited Iron

Especially no supplements or foods fortified or with added iron (except with Doctors Direction). Iron is very necessary for our bodies; the iron derived from plant, animal and other natural sources in a balanced wholesome diet is more than adequate for most people. Iron is responsible for the red color of our blood, but too much iron is harmful to people with G6PDD. Many processed foods like flour and breakfast cereals are fortified with iron and a few other minerals as well as synthetic vitamins by law, because they have had their natural essential nutrients destroyed in or by the methods used to process them. These added substances are often not in a form the body can readily use and can be harmful; they should be avoided, as should any iron supplement instead fresh wholesome foods should be eaten.

Many over the counter medicines and Doctor prescribed medicines contain triggering substances so it is vital to inform your Doctor about your G6PDD condition even if you think they already know and to check all over the counter medications against the restricted or not allowed list. New drugs come out all the time; the best up to date list we have found is available on Dale Bakers website g6pdDeficiency.org.

Processed Meats

Processed meats including deli meats, ham, bacon, luncheon, spam, corned beef, salami, smoked meats, processed sausages, hotdogs, meat patties, fish cakes & fingers, chicken nuggets, pre-made dinners canned meats, all contain an assortment of substances to avoid, soy is added as an extender in most of the products mentioned because it is so cheap. Sodium nitrate is a very nasty carcinogenic compound in most processed red meats. Also found in many processed meats are bleaches, detergents, preservatives, flavor enhancers, artificial coloring and sweeteners. My recipes for making your own Homemade Ham, Bacon and Pickled Pork and Corned Beef.

Preservatives

Preservatives are now put into almost all processed foods by law often unnecessarily, wine, even has it, it is only there to extend shelf life and who knows what detrimental effect it will have on our bodies in the long term. In the short term preservatives reduce the efficiency of our immune system, helping to cause many of the chronic illnesses of modern man and therefore are a direct threat to people with G6PDD.

There is no need for any chemical preservatives in any foods, for thousands of years people have been preserving food by using natural methods such as sun drying, salting, culturing or lactose fermentation.

MSG – Mono Sodium Glutamate

This is in countless processed food products, canned goods, frozen dinners, dried dinners, confectionery, condiments, meats, snack foods, chips and nuts. Many fast food establishments and restaurants also add it to their foods. It is very common in packaged and dried food stocks, seasonings and sauces used by caterers. MSG has been banned in many countries, but still gets into our foods by manufacturers using other names for it disguising or masking by other ingredients and additives that contain it.

MSG is an excitotoxin that can excite your cells to the point of damage and can even cause death; it can trigger brain dysfunction, learning disabilities and is a problem for people with G6PDD. So be aware and read the labels. Many people are not aware that when a protein and a food acid are combined together, over time, they can cause a chemical reaction that can produce an array of harmful compounds such as MSG. This is another reason to avoid processed foods, especially products that combine proteins and acidic vegetables such as canned fish with tomatoes , Ready made pizza, lasagna, TV or frozen dinners etc.

Chapter 2 These foods we recommended to Avoid

These foods we recommend to avoid as they affect the body’s overall health and compromise the immune system, cause oxidative stress and reduce the body’s ability to fight infection, deal with viruses and eliminate toxins.

Sugar

Refined sugar white, brown and raw sugars, which are often just white sugar with molasses re-added to produce the color and flavor, should be avoided as they cause high blood sugar levels. This compromises the G6PD gene's ability to produce it’s G6PD enzyme, used for converting carbohydrates to energy and Glutathione, that protects the red blood cells from stress. This is a big problem for people who have G6PDD.

Sugars are put into many processed foods, high fructose corn syrup (refined fruit sugar) is added to soda, processed meats, baked goods, confectionery, canned goods, condiments, jams and spreads etc. mainly because it is one of the cheapest sweeteners available.

A can of soda contains approximately 6 teaspoons of refined sugar.

A 12 oz. Coke contains approximately 9 teaspoons of refined sugar.

A slice of white bread contains approximately 2 teaspoons of refined sugar.

A banana split contains approximately 24 teaspoons of refined sugar.

A Snickers bar contains approximately 8.5 teaspoons of refined sugar

If you want to find out how much sugar is in foods, divide the amount of grams of non-fiber carbohydrates by 4.

Eating 25 teaspoons of refined sugar will paralyze 92% of your white blood cells for approximately 5 hours, hindering the body's ability to fight infection and causing stress to red blood cells. Most mutated cells or cells that are likely to become cancerous or have turned into cancers need sugar as their main food, they cannot use other energy sources like healthy cells so removing sugars from your diet helps to control or reduce cancer. By choosing to eat healthy, natural carbohydrates that contain a wide range of associated nutrients and are full of natural fiber, you can get their health benefits as they get absorbed slowly into your system, avoiding high spikes in blood sugar levels and other health issues that come with eating refined processed carbohydrates.

Examples of good or complex carbohydrates are. Fresh fruit, fresh or lightly cooked vegetables, raw nuts, unprocessed seeds and unprocessed dairy.

Examples of bad or simple carbohydrates are white sugar, white flour, white rice, bread, commercial dried pasta and noodles, most fast foods, junk foods, confectionery, soda, fruit juices, cordials, flavored milk drinks and processed dairy.

Some natural sweeteners that reduce the chances of high blood sugar spikes are dates, raisins and other dried fruits, although all sugar can cause health problems if used in moderation their effects can be minimized especially if using healthy forms that are minimally processed such as coconut sugars, organic maple syrup, organic molasses, raw, unheated honey and for cooking, stevia as it is heat stable it can be used in cooking without loosing its beneficial nutrients and because it’s 200 times sweeter than sugar, a little goes a long way so you can avoid unwanted extra calories.

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Refined Vegetable Oils

Refined vegetable oils of any type, and products made with or from them, including margarine, with the exception of Cold Pressed Organic Coconut Oils, Palm Oils and good quality Olive Oil should be avoided, these oils are unsafe to use in any amounts. Vegetable oils oxidize very quickly, especially if heated and when eaten have a wide range of detrimental effects on our bodies, including transforming cholesterol into harmful oxidized cholesterol, which in turn causes calcification of arteries and stress to the immune system and complications for people with G6PDD.

We use only cold pressed, unrefined Coconut and Palm Oils, both the Red Palm Oil from the ripe fruit and Palm Kernel Oil derived from the kernel of the Oil Palm have proven health benefits. Good Quality fresh cold pressed (or rather oil made using a centrifuge in a single, continuous process) Organic Olive Oil is extremely healthy if used unheated.

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Grains, have for a long time been promoted as healthy and they do contain many beneficial compounds and nutrients, but not so many as claimed by many health authorities at least not in forms that are readily available or easily absorbed or metabolized by our systems, especially once they have been refined or processed. Most grain products, especially those made from refined wheat flour (which is essentially treated by our body’s in the same way as table sugar) with refined sugar and refined vegetable oils added are largely empty or simple carbohydrates that are turned into glucose in our bodies. These are very unnatural foods that our bodies were never designed to eat, they raise blood sugar levels excessively putting huge amounts of strain and stress on the body’s systems and provide very little nutrient value. Grains such as wheat, barley and rye contain gluten, which causes gluten sensitivity affecting most people to some degree. Our gut produces a protein called Zonulin as a response to gluten, this causes the gut to become more permeable, allowing proteins that should not enter to leak into the blood stream. The result being our immune system becomes sensitized, and they promote inflammation and autoimmunity Whole grains and whole grain products also contain substantial amounts of enzyme inhibitors. These enzyme inhibitors act as anti nutrients and lock in many of the readily available amounts of micro-nutrients, vitamins and minerals they contain so our bodies cannot use them and also stop nutrients from other foods being absorbed. The only time any grains are healthy is when they are sprouted, such as wheat grass. Our family tends to use grain flour sparingly and rely on vegetable and nut flours, there are many foods that provide higher nutritional value than grains. Grains are popular because they are cheap and readily available, but as a rule it is better to get nutrients from other sources such as fresh fruit, vegetables, seeds and nuts and organic free range livestock.

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Excessive amounts of Protein can cause complications for people with g6pdd for several reasons. Because our body does not have a way of storing protein, we have to have a new supply of the different proteins we need each day, these proteins are metabolized as we eat them. When we eat more protein, especially meat proteins than we need it is turned into other compounds apart from amino acids. We get sugar or glucose and uric acid as well as waste products such as nitrogen and ammonia. These take lots of water to help flush them from the system, overworking the kidneys and liver, with excessive amounts of protein, means they can’t function efficiently or smoothly, causing a build up of toxicity in the body, and ultimately more sickness leading to complications for people with g6pdd. Unless we drink additional water to help flush these acidic compounds from our systems we can become severely dehydrated causing additional stress.

Chapter 3 The Ideal Diet for People with G6PDD

The Ideal diet for people with G6PDD consists mainly of wholesome live foods eaten raw or cooked minimally. In the following Chapters there are many recipes for people with g6pdd.

Mainly Fresh Organic Vegetables and Whole fruits

Cultured or Fermented Vegetables like Sauerkraut’s, homemade lactose fermented sodas and Condiments

Raw Nuts, Seeds and Seeds like Organic Sunflower, Pumpkin, and Melon Seeds.

Sprouts and young greens from Broccoli and sunflower seeds

Free Range, Grass Fed and Pastured Raised Livestock including Beef, Pork, Chicken and Eggs

Free Range Naturally Fed Organic Unpasteurized Milk and Dairy products including Butter, Yoghurts and Cheeses

Ocean Caught Wild Fish and Seafood's

Baked Goods made with Vegetable Nut and or Tuber Flours like Organic Potato, Sweet Potato, Taro and Cassava.

A High Fat (But the right kinds of fat) Healthy fats like those found in avocado, coconuts and coconut oil, organic unsalted butter, unpasteurized organic, free range milk, organic nuts, seeds, grass fed free range livestock, free range organic chickens and eggs, ocean or wild caught fresh fish and shellfish (not farmed) are all excellent fuels for our bodies.

All healthy cells can use carbohydrates, fats, protein or alcohol as fuel (alcohol is not recommended because of its intoxicating effects). Fats from vegetables and grains like corn oil, canola oil, sunflower seed oil and soy oils are all trans fats or hydrogenated fats, (and especially if heated) are the worst type of foods we can put into our bodies. No amounts of these fats are safe to eat. It is important to know that cancer cells feed on glucose (sugar) and if you remove the sugar from your diet you starve the cancer cells. That’s all forms of sugar, including grains, fruit, starchy vegetables etc.

A moderate Protein Diet. Everyone needs protein, it is essential for our bodies; every cell as well as our body fluids contains protein, we can use it for energy, as an enzyme to start reactions, including metabolism, cell growth and repair, for structures like muscles and to carry signals from one part of the body to another. Proteins are made up of amino acids that occur in varying combinations, depending where they are sourced from. Proteins from organic animals, meat, poultry, fish, dairy and eggs have all the essential amino acids. Proteins from plants, mostly do not have all essential amino acids so it is advisable for vegetarians to select their protein from a wide variety of sources to ensure they are getting all essential amino acids needed. Most people require about 1 gram of protein per body kg per day, but many people eat far too much protein, 1 gram of protein has 4 calories. Consuming too much protein can put stress on the kidneys and liver as they try to dispose of the extra protein; our bodies are also capable of converting protein into simple carbohydrates. The life span of most proteins is two days or less so we have to replenish them daily.

A Diet High in Dietary-fiber. Having a diet high in natural dietary-fiber has so many health benefits, from fighting tooth decay, removing excess bad cholesterol from our systems, improving intestinal tract movement and helping in the removal of toxins from our system. It is recommended that we should eat 14 grams of dietary fiber for every 1000 calories consumed each day, as well as eating unrefined Cheese, Yoghurts, Milk and Nut Milks, Fermented Fruit and Vegetable Juices, Homemade Pickled Vegetables, Chutneys and Relishes, Sauerkraut’s and other fermented Vegetables. These all help promote healthy gut bacteria, which is important for overall good health, increasing the ability, absorbing and metabolizing of nutrients and the removal of any toxins as well as helping the immune system to function at optimum levels.

Chapter 4 Terms used with brief descriptions

Calories – what are they?

Calories are the name given to a measurement of energy (or heat). For example, in 1 tablespoon of white sugar the energy provided would be 48 calories, brown sugar has 33 calories. By knowing the amount of calories eaten in a meal or over a given time, you can work out how much and what types of foods are needed to maintain, increase or decrease your weight relative to your age, sex, body size and lifestyle. A significant change is body weight can affect your health either for the good or bad. Too much excess weight or body fat or too little can cause major health problems.

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Carbohydrate – what is that?

Carbohydrates are energy providing nutrient compounds that can feed and power the body's cells; our cells can gain energy from carbohydrates, protein, fat or alcohol. Unlike protein and fat, carbohydrates are not essential to human life as the body can produce glucose (energy) from protein and fat, however, carbohydrates are the most convenient and quickest way for the body to produce energy. When we consume 1g of carbohydrate we get 4 calories worth of energy. The name carbohydrate is made from the fact that there are only three types of atoms in carbohydrates carbon, hydrogen and oxygen. The number of carbon, hydrogen & oxygen atoms can vary greatly depending on the type of carbohydrate and what food source it came from, each type of carbohydrate we consume, the body uses for different functions.

Carbohydrates are often separated into groups based on the glycemic index, this measures how high and how quickly blood levels change after eating certain carbohydrates or sugars. It is recommended for a healthy body to mainly