 WEB EXTRA
Food for Thought:
An article about Food & Concentration
 Q: Are there any foods that you can suggest that would help with concentration? – Shanice, Kings Contrivance With Brainstorming image
A: Assuming that there are no relevant medical issues (ADD, ADHD, hypothyroidism, etc.), a problem with ability to concentrate usually can be traced to one or more of 4 areas: routinely insufficient deep sleep, too much stress, insufficient amount of sufficiently demanding exercise (both strength and cardio exercise), and, yes, poor nutrition. (In previous articles for CA Monthly, I have outlined what constitutes “sufficiently demanding exercise,” and how much is needed for optimum health. The definition of optimum nutrition has also been addressed. See the archived online copies of the magazine, as well as the archived Web Extra articles: October and November 2008; February, March, June, September and November 2009; and April 2010.) 
On the nutrition front, generally the answer to your question is simple: “Practice superior nutrition, and eat as if you were a diabetic.” To understand the underlying nutritional and physiological concepts, let’s first go over what can happen if we consume the “typical American nutrition.”
When we consume typical junk food, and if our genetics make us vulnerable to type 2 diabetes (around 90% of all diabetics are type 2), or if we become a type 1 diabetic, then our bodies can experience high, unhealthy rises in blood sugar (glucose), followed by abnormally low levels of blood sugar. Both the high and the low blood glucose levels in this scenario can interfere with our ability to concentrate. Furthermore, routine high levels of blood glucose potentially can push us into type 2 diabetes, and cause tissue damage to any soft tissue in our bodies. Such damage can include, for example, such effects as premature aging of the skin, short term memory loss, hair loss, cardiovascular diseases (heart attacks, strokes, Alzheimer’s, deep vein thromboses, hypertension, etc.), polycystic ovary syndrome (PCOS), loss of kidneys, prostate enlargement, arthritis, etc.
The mechanism for this tissue damage involves glucose sticking to cell membranes (and also to proteins inside and outside the cells), and being converted to the sugar alcohol called sorbitol. Once attached to a cell membrane, the alcohol group (-OH) on sorbitol can insert itself into the oily interior of the cell membrane, and interfere with its native structure and function. Thus, if there are too many sorbitol molecules attached to a given cell membrane, that membrane will become leaky and the cell will die. In arteries, joints, etc., attached sorbitol can cause inflammation, which can lead to arterial plaque buildup, arthritis, cancer, etc.
The number of sorbitol molecules that are attached to the cell membranes of a given individual following a meal, is directly proportional to how high the glucose levels rise after eating. If the food that has just been eaten has a high glycemic index (i.e. causes high blood glucose levels after eating the food), then the blood glucose level will increase to high (and potentially dangerous) levels, including the possibility of coma. Subsequently, instead of the glucose levels gently easing down to a nice, safe level, they are likely to undershoot to a low glucose level (hypoglycemia), which can make the person dizzy or light-headed, and also make it very hard to concentrate, etc. With high glucose levels (hyperglycemia), they can also find it very difficult to concentrate.
So, what are the junk foods that have a high glycemic index, and what are the rules for “eating like a diabetic?”
In brief, to eat like a diabetic will mean adherence to the rules below to prevent hyperglycemia (and also prevent hypoglycemia on the downswing following the high blood glucose levels), and other diabetic ills:
A diabetic should eat fruits and root vegetables only with a healthy meal – never as a stand-alone snack. In the diabetic and the genetically potential diabetic, these foods will promote hyperglycemia, and hypoglycemia on the downswing.
A diabetic should refrain from eating any foods that are made from flour of any sort – whether from white flour or from “whole grain” flour. These foods cause hypoglycemia, hypoglycemia on the downswing. Examples of foods to avoid include bagels, bread, cornbread, cakes, cookies, pastries, chips, crackers, pretzels, cold cereals, grits, oatmeal (instead eat the true whole grain: oat groats), pancakes, waffles, pastas (including cous cous), pie crust, pizza crust, etc.
A diabetic should refrain from eating any of the following foods – especially as a stand-alone meal, and any other foods that prove to cause hyperglycemia in their body: American basmati and brown rice, white rice, candy, “sugar” drinks, icing, regular soft drinks, pie filling that is high in sugar, pop corn, juices, and the pulp of white potatoes, including mashed potatoes and French fries.
The reason for the above rules is that a good balanced meal will include with lots of fiber, as well as at least a modest amount of protein, which, together, will “dilute out” sugars to prevent, or at least appreciably reduce the magnitude of, hyperglycemia.
A diabetic who is overweight should also refrain from eating fatty foods, such as deep fried foods, and the visible “excess” fat on meats. In addition, the diabetic should greatly limit, or totally avoid consuming, animal protein; instead, they should rely mainly on plant sources that are rich in protein, such as beans, lentils, true whole grains (the intact grains that have not been converted to flour to make cold cereals, oatmeal, etc.), and nuts/seeds.
Finally, a diabetic should exercise 7 days a week to help curb hyperglycemic episodes that potentially follow meals. Ideally, the non-diabetic merely needs 3 strong workouts per week – on an every-other-day schedule.
For more information about personal training at CA, click here.
Always check with your physician before starting any exercise regimen or change in diet.
This column is intended to provide only general information that may be of interest to the public and is not intended to provide and should not be relied on for specific medical advice. Any questions regarding your personal health and medical issues should be directed to your physician.
About Doc Wilson
 Doc Wilson is a physiologist, biochemist, nutritionist and personal trainer who does personal training and nutritional counseling at Columbia Association. He earned a Ph.D. in physiology and biochemistry from the University of Illinois at Urbana-Champaign. He also holds a Master of Arts in physiology from SUNY at Buffalo, and he conducted a post-doctoral fellowship in biochemistry and physical chemistry at Duke University. He is a past faculty member of the University of Maryland Schools of Medicine (Department of Medicine, Division of Nephrology) and Dentistry (Department of Physiology).
Wilson’s areas of specialization include weight loss and weight control, preventing and reversing type 2 diabetes, preventing and reversing high blood pressure and other cardiovascular diseases, and exercise and nutrition for optimum overall health. His first book, "Total Health in a Nutshell," is slated for publication in the near future.
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