Re: Gums (Guar & Xanthan), Cellulose and creative low cal foods?

[Guest guest]

on 8/27/2003 9:59 PM, Steve Iman at sciman@... wrote:

>

>

> HI! I'm new to the list and have enjoyed doing what I could to research the

> archive and review your super files. I like what I read as a value

> orientation, though I'm afraid I'll never have the patience to wade through

> the research as some of you obviously have and do. I don't like ideological

> approaches like Atkins, and I'm even a little surprised to see the support

> here for Sears as I'd seen lots of negative commentary on the science

> behind Zone.

Welcome Steve!! Thanks for the nice words. By all means, let us know what the negative commentary is that you've read about Sears. BTW, of late, there's been less and less dialogue about Sears and more of Walford IMHO anyway. Sear followers find that they are less hungry by adding a bit more fat and protein to their diets while still following CRON.

But cutting calories makes sense, and aiming for the long run.

> My own style has been to reduce stupid carbs (white flour and sugar), cut

> fat wherever possible, go heavy on the fruits and vegetables. This took me

> from 195 to 155 over the past 6-8 months, and it feels real good.

Cangratulations on your wonderful achievement! At this point if you're still losing, you should slow it down.

> I like being creative with low calorie foods, and have been using guar some,

> using Splenda and Stevia, super-low cal sorbets, iced fat-free iced milks,

> etc, I'd really like help or suggestions in this area, and or to know of

> interests in this area shared by others.

Have you looked in our extensive recipe file?

>

> I've searched the Web long and hard and never really found a good

> practical discussion of the uses of those gums. I've seen Guar for sale,

> including those cheap prices at beyond-a-century that someone else in

> your group had picked up.. but it's seemed to me that Xanthan gum, while

> very similar,seems a little easier to work with?

Tell us more. Most of us have no experience with Xanthan gum. What are it's properties? Where can one get it? Is it beneficial to the body, or at least benign?

>

> I see in the recipes that Warren suggests adding about equal parts of guar

> gum and cellulose powder. I bet there's a rationale, but I haven't found

> one.. and I get there's insight as to textural differences.

I too have never seen any value to cellulose.

>

> I noted someplace the possibility of using this combination for a pseudo

> cheesecake? Wow.. that' would be interesting, and I'd love to find out

> more. Recently I did a brief experience in this direction whipping Xanthan

> gum and water and incorporating it with Splenda and egg-whites for a

> pseudo angel-cake. I really just threw stuff together but the results from

> baking (it was a little dry) suggested that I should explore this some more.

Again, check our recipe file for making " cheesecake " Please do post your recipe for pseudo angel cake.

>

> I hope I'm not too far off the mark of appropriate topics for the list. I've

> been a little vague but am much looking forward to the dialog.

You've been absolutely most appropriate. We " talk " on a wide range of topics. We look forward to hearing more from you.

>

> Care and appreciation,

>

>

> Steve Iman -- sciman@...

>

>

>

[Guest guest]

--- In , " Steve Iman " <sciman@c...>

wrote:

>

Hello Steve. I am fairly new to the group also (joined about four

weeks ago).

> I'd seen lots of negative commentary on the science

> behind Zone.

*****Yes. In " Beyond the 120 Year Diet " Walford makes some droll

points about Sears' " scientific " approach, gently excoriating him.

E.g., in commenting on the " wealth " of referenced material in " the

Zone, " which makes the text seemed extremely " scientific "

and " academic, " Walford comments that " Sears reference lists are

impressively long but essentially useless " because " there are no

reference *numbers* in the text. " (Also see pp. 19ff. in " Beyond the

120 Year Diet " ; specifically Walford's response to Question #7 which

is about " The Zone. " )

However, Sears' diet, imo, isn't terrible (a la Atkins): he does

stress more fruits and vegetables, focuses on keeping saturated (and

trans) fats down low, and - if you follow his recommendations -

you'll eventually be limiting your caloric intake to no more than

1700 calories (3 x 500 cal per three meals and 2 x 100

cal " snacks " ).

Personally, I don't find Sears' diet acceptable (too much protein and

fat); I feel that Walford is more correct: less protein/fat (even the

MUFA) and more veggies and fruits because they are the most nutrient

dense. When you are cutting calories, the nutrient value of each one

is critical (esp. if you are aiming for longevity).

> My own style has been to reduce stupid carbs (white flour and

> sugar), cut fat wherever possible, go heavy on the fruits and

> vegetables. This took me from 195 to 155 over the past 6-8 months,

> and it feels real good.

*****Yeah, this is similar to what I've been doing the past three and

half months, since I finished chemo (see my previous posts on that if

there is any interest). I've been losing about 1 lb. per week,

effortlessly; no hunger at all. I've gone a bit further than you;

I've eliminated nearly ALL refined foods, esp. carbohydrates (e.g., I

used to have whole wheat spagetti 2-3 times per week; now I have it

once every other week or so...I don't feel it is a " bad " food, just

not as nutritionally " dense " as other choices: veggies, legumes,

fruits, select fish such as salmon).

> I like being creative with low calorie foods, and have been using

> guar some, using Splenda and Stevia, super-low cal sorbets, iced

> fat-free iced milks, etc, I'd really like help or suggestions in

> this area

*****Well...since you asked ;-)

If you are able, give up " un " -naturally sweetened foods (sorbets,

iced milks, Splenda-sweetened foods, psuedo-cheesecake/angel food

cake, etc.) as much as possible.

For sweetness, see if you can develop a taste for those foods which

are sweet naturally (fruits...preferable fresh/frozen and not dried

which have a *substantially* higher concentration of sugar...nothing

wrong with a *few* raisins but they are relatively, calorically

dense, " sweet " veggies such as carrots, corn, sweet potatoes, etc.).

How will you know that your tastes have changed? Well, the other

foods you mention will begin to taste cloying-sweet. You may even

find them unpalatable.

Regardless, although *occasional* use of non-caloric sweeteners (as

well as the " treat desserts " you allude to) won't " harm " you in terms

of weight control or disease, regular usage of them may involve a

negative side-effect in that they will probably continue to condition

your tastebuds to want - and expect - extreme sweetness rather than

that which comes " naturally " from nature.

I was able - over the course of less than two weeks - to re-program

my sense of taste and, luckily, only suffered " withdrawal " symptoms

for a few days.

> I've searched the Web long and hard and never really found a good

> practical discussion of the uses of those gums. I've seen Guar for

> sale, including those cheap prices at beyond-a-century that someone

> else in your group had picked up.. but it's seemed to me that

> Xanthan gum, while very similar,seems a little easier to work with?

*****In regards to guar gum, Walford (in BT120D) comments that " fiber

material such as guar gum added to a meal significantly prolongs the

time after eating before hunger returns. An addition of 10 grams of

guar gum to meals twice daily decreased appetite by delaying gastric

emptying time, with a signficant weight loss over ten weeks in obese

persons, accompanied by a decrease in LDL fats in the blood and an

improved glucose-tolerance curve. " (p. 84) ... however, this was

with OBESE people...consumption of the guar gum may not have as

profound effect on normal-weight subjects.

Later, he notes that " supplementing the diet with gel-forming fibers

such as guar gum or pectin may favorably affect glucose metabolism

and insulin requirements. But the fiber must be a part of or

intimately mixed with the food. Guar gum taken two minutes before

the meal has no effect; it must be incorporated into the meal, as in

bread or cookies. " (pp. 129-30)

Finally Dr. Walford adds the following warning: " consuming very large

amounts of fiber between meals in the form of processed material like

guar gum can cause sigmoid volvulus, a twisting and impaction of the

colon. " (p. 239) Ouch!

A popular version of this fiber which has been on the market for over

a year is Benefiber, a clear, tasteless guar gum supplement by the

makers of Ex-lax. If you are not familiar with it, you can " read all

about it " at http://www.benefiber.com/faq1.jsp#al1. I have tried it

(received a free sample in da mail) and can attest only to the fact

that (a) it does dissolve readily in all but carbonated beverages and

( it is tasteless. As to whether it really helps delay gastric

emptying and delays hunger...you'll have to be your own " experiment

of one " on that! :-))

Good luck!

~andy