Eating Whole Fruits Linked To Lower Diabetes Risk

September 2, 2013 at 8:56 AM | Posted in diabetes, diabetes friendly, fruits | Leave a comment
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Eating Whole Fruits Linked To Lower Diabetes Risk

 

 

When it comes to lowering your risk of developing Type 2 diabetes, eating whole fruit — and not the juice form — could do you some good, according to a new study.

Researchers from the Harvard School of Public Health found an association between eating at least two servings of fruit a week and having a 23 percent lower risk of diabetes, compared with eating less than a serving of fruit a month. Blueberries, grapes and apples seemed to be especially linked with the reduced diabetes risk.

Meanwhile, people who drank one serving or more of juice a day had up to a 21 percent higher risk of diabetes.

“Our data further endorse current recommendations on increasing whole fruits, but not fruit juice, as a measure for diabetes prevention,” study researcher Isao Muraki, a research fellow in the Department of Nutrition at Harvard, said in a statement. “And our novel findings may help refine this recommendation to facilitate diabetes prevention.”…..

 

 

 

* Read the entire article by clicking the link below. *

 

 

http://www.huffingtonpost.com/2013/08/30/fruit-diabetes-juice-type-2-risk_n_3839169.html?utm_hp_ref=@food123

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Type 2 Diabetes: 8 Steps to Weight-Loss Success

May 7, 2013 at 8:16 AM | Posted in diabetes, diabetes friendly | Leave a comment
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I came across this article this morning and had to pass it along.

 
Type 2 Diabetes: 8 Steps to Weight-Loss Success
Losing weight has many benefits for people with type 2 diabetes, including better control over blood sugar levels.

 
By Jan Sheehan
Medically reviewed by Lindsey Marcellin, MD, MPH

 
Losing weight is at the top of many people’s to-do lists. But for those with type 2 diabetes, weight control is especially important. “Carrying excess weight makes managing blood sugars more difficult, and 80 percent of people with type 2 diabetes are overweight,” says dietitian Sue McLaughlin, RD, CDE, diabetes educator and president of health care and education for the American Diabetic Association. In fact, a study published in the Archives of Pediatrics & Adolescent Medicine found that the longer someone has a high body mass index or BMI (a common measure of being overweight or obese), the greater their risk of developing type 2 diabetes.

It’s no secret that losing weight — and keeping it off — isn’t easy. But it is possible, and the benefits for those with diabetes are great. So how do you get started? Experts say the right way to lose weight is to incorporate a healthful diet into your overall diabetes management plan.
Diabetes Diet Control: Steps to Success

Here’s how to get started on the path to weight-loss success:

Get physical. Exercise keeps off the weight. “Research shows that people who increase physical activity along with reducing calorie intake will lose more body fat that people who only diet,” says McLaughlin. For confirmation, look at the National Weight Control Registry (NWCR), a database of 4,000 men and women who have lost 30 or more pounds and kept it off. Only 9 percent reached and maintained their weight-loss goal without exercise. Most people in the register chose walking as their form of exercise.

Eat breakfast. The most effective diabetes diet includes breakfast. Skipping breakfast can lead to overeating later in the day when you become ravenous. This can sabotage weight-loss plans and cause blood sugar levels to surge. Studies show that eating breakfast, especially if it’s cereal, is associated with better weight loss. A common characteristic among the NWCR participants is that most of them ate breakfast.

Cut calories. The exact number of calories that people on a diabetes diet should consume depends on a number of factors, including age, gender, current weight, activity level, and body type. A reasonable goal for people with type 2 diabetes is between 1,200 and 1,800 calories per day for women and between 1,400 and 2,000 calories per day for men. Your diabetes educator can help you fine-tune the ideal calorie range to achieve weight loss while managing your blood sugar levels.

Feast on fiber. Does your diabetes diet include lots of fiber? If so, you’re doing your type 2 diabetes a favor. Generous amounts of fiber help lower blood sugar levels and speed weight loss. In one study, adults who consumed the most fiber-rich foods had the least amount of body fat. Aim for three servings per day of fiber-loaded fruits, vegetables, beans, and whole grains. Toss fiber-rich legumes, like chickpeas and black beans, into salads, chili, and soups.

Eat mini-meals. A diabetes diet structured with three or more small meals daily is better than a diet plan that includes only one or two big meals. Large meals can cause blood sugar levels to surge, while eating smaller meals more frequently will keep glucose levels lower after eating. Plus, a diabetes diet consisting of mini-meals spread through the day will help control hunger and calorie intake, leader to faster weight loss.

Set small goals. “Don’t try to transform your body all at once,” advises McLaughlin. “That can be a recipe for failure.” Instead set small, realistic goals, such as walking around the block four times a week and decreasing desserts from daily to only on weekends. After these goals become habits, move on to your next objective. You’ll gain a feeling of accomplishment, while inching towards your ultimate weight loss goal.

Get support. Staying motivated to stick with a weight-loss plan can be difficult when you’re going it alone. Connecting with others can provide the emotional support you need to avoid giving up. Weight-loss programs such as Weight Watchers are founded on the concept that support networks aid motivation. Keep in mind that support comes in many different forms. “For some people, online support groups can be just as effective, as well as more convenient and less costly,” says McLaughlin.

Use tricks to prevent overeating. Sometimes sneaky strategies can help pare pounds and prevent going hog wild on diet-damaging foods. Try the following tricks:

* Fill up on low-calorie foods first. “Start every meal with the foods on your plate that are lowest in calories,” suggests McLaughlin. By the time you get to the other foods, you won’t be so hungry.
* Change your salad dressing system. Instead of sprinkling or pouring dressing over your salad, dip your fork into a side dish of dressing and then your salad before each bite.
* Take up a busy-hands hobby. If you’re idle, you’ll be more prone to eating. Keep busy with knitting, scrapbooking, crossword puzzles, or gardening.
* Carry a toothbrush and toothpaste. Keep them in your purse or briefcase. When cravings hit, brushing your teeth with peppermint-flavored toothpaste will dampen your desire to eat.
* Arrive fashionably late to parties. Without as much time near the buffet table, you’ll eat less.

It’s important to continue healthy eating and regular exercise even after reaching your weight-loss goal. Weight control should last a lifetime.

 

http://www.everydayhealth.com/diabetes/type2/managing/secrets-of-weight-control.aspx?xid=aol_eh-newscs_8_20130506_&aolcat=HLT&ncid=webmail4

Diabetes Helped by Green Tea, New Studies

January 25, 2013 at 9:31 AM | Posted in diabetes, diabetes friendly, green tea | Leave a comment
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Diabetes Helped by Green Tea, New Studies

 

By Deborah Mitchell on January 25, 2013

 

 

Diabetes has reached epidemic proportions and can be a challenge to treat. Several new studies show how green tea may help patientsGreen tea better manage this disease and diabetic complications.

Green tea has compounds that help diabetes
Green tea is widely studied for a variety of health issues, and for good reason. Among its many helpful components are potent antioxidants called polyphenols, and a catechin called epigallocatechin gallate (EGCG) is of special interest.

In fact, scientists are so interested in EGCG, there is currently a clinical trial underway that is exploring how the green tea component affects the body’s response to insulin. While that study is underway, others have been completed, and here are some of the findings.

In a new study from Brazil, researchers explored the ability of green tea to protect the retina in diabetic rats. This information is critical because diabetics are prone to developing diabetic retinopathy, an eye condition that can result in blindness.

The researchers administered green tea to rats with diabetes and hypertension for 12 weeks. They discovered how treatment with green tea protected the retina against damage associated with glutamate (an amino acid) toxicity. Based on this finding, they noted they had found “a novel mechanism by which GT [green tea] protects the retina against neurodegeneration in disorders such as diabetic retinopathy.”

In a new study released in the February 2013 issue of Current Opinion in Lipidology, the multinational team of investigators reported on results from studies on plant components called flavonoids and the development of type 2 diabetes and heart disease.

Based on their analysis, they noted that “the strongest evidence exists for a beneficial effect of green tea” on bad cholesterol (low-density lipoprotein, LDL) levels and that “flavan-3-ols from green tea and cocoa may lower the risk of type 2 diabetes and cardiovascular diseases.” They did stress, however, that more trials need to be conducted to confirm these findings.

Finally, in a new study from China, a research team looked at the effect of green tea polyphenols on fat deposits in rats fed a high-fat diet. Since overweight, obesity, and diet are critical factors in type 2 diabetes, patients and experts alike are always interested in ways to better manage these risk factors.

In the study, the rats were fed a high-fat diet and given three different dosages of green tea polyphenols in their drinking water. Over time, the scientists observed that the green tea polyphenols reduced fat deposit and levels of adiponectin (a protein that has an important role in glucose and lipid metabolism), as well as other benefits important for diabetes.

Can drinking green tea and/or taking green tea supplements improve your ability to prevent or manage diabetes and its complications? So far there is a considerable body of evidence suggesting green tea and its potent polyphenols have the potential to help individuals who have diabetes and diabetes risk factors, and these new studies add to the growing literature.

 

 

http://www.emaxhealth.com/1275/diabetes-helped-green-tea-new-studies

Top Tips to lower your Blood Sugar

May 17, 2012 at 12:14 PM | Posted in diabetes, diabetes friendly, Food | 1 Comment
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Thought I would pass these articles along from http://www.diabeticlivingonline.com/?sssdmh=dm17.595934
You can read the entire article by following the link at the bottom of the post.

Take Control!
Whether you’ve been diagnosed with diabetes or worried you’re at risk, you can find ways to lower your blood sugar that fit easily into a healthy lifestyle.

To Stay Well, Mix and Match a Healthy Lifestyle and Medicines

Research now shows that to stay healthy year in and year out with type 2 diabetes, you’ve got to get and keep your blood sugar, lipids (cholesterol), and blood pressure in control. That’s goal No. 1. The best recipe to tackle this? A healthy lifestyle matched with the correct mix of blood glucose-lowering medications for you at the time.

The Science: Newer studies show that by the time most people are diagnosed with type 2 diabetes (yes, diagnosed!), they have lost at least half of their insulin-making beta cells. For this reason, the big push today is to treat type 2 aggressively from day one. To achieve the recommended target glucose goals, the American Diabetes Association (ADA) suggests that most people with type 2 diabetes start on a glucose-lowering medication right out of the starting gate.

In the Trenches: Yes, it’s human nature to delay starting more medications, but too many people and their health care providers are too slow to act. “Healthy eating and being physically active always help make the job of getting and keeping your glucose, lipids, and blood pressure in control easier and may help you have fewer pills to pop,” says Claudia Shwide-Slavin, RD, CDE, a dietitian and diabetes educator in New York City.

You can read the entire article by clicking the link below:

http://www.diabeticlivingonline.com/monitoring/blood-sugar/naturally-lower-blood-sugar/?sssdmh=dm17.595934&esrc=nwdlo051512&email=2933188293

American Diabetes Association Alert Day®

March 27, 2012 at 8:25 AM | Posted in diabetes, diabetes friendly, Food | Leave a comment
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American Diabetes Association Alert Day® is a one-day “wake-up call” asking the American public to take the Diabetes Risk Test to find out if they are at risk for developing type 2 diabetes. Held on the fourth Tuesday of every March, the next Alert Day will be held on March 27, 2012.

For every Diabetes Risk Test taken, Boar’s Head® – manufacturer of premium delicatessen products – will donate $5 to the American Diabetes Association starting March 27 through April 27, 2012, up to $50,000.

The Diabetes Risk Test asks users to answer simple questions about weight, age, family history and other potential risk factors for prediabetes or type 2 diabetes. Preventative tips are provided for everyone who takes the test, including encouraging those at high risk to talk with their health care provider.

Although Alert Day is a one-day event, the Diabetes Risk Test is available year-round.

What is Diabetes Alert Day?

American Diabetes Association Alert Day, which is held every fourth Tuesday in March, is a one-day “wake-up call” asking the American public to take the Diabetes Risk Test to find out if they are at risk for developing type 2 diabetes.
Why is Alert Day important?

Diabetes is a serious disease that strikes nearly 26 million children and adults in the United States, and a quarter of them – 7 million – do not even know they have it. An additional 79 million, or one in three American adults, have prediabetes, which puts them at high risk for developing type 2 diabetes.

Unfortunately, diagnosis often comes 7 to 10 years after the onset of the disease, after disabling and even deadly complications have had time to develop. Therefore, early diagnosis is critical to succesful treatment and delaying or preventing some of its complications such as heart disease, blindness, kidney disease, stroke, amputation and death.
Who should participate in Alert Day?

Everyone should be aware of the risk factors for type 2 diabetes. People who are overweight, under active (living a sedentary lifestyle) and over the age of 45 should consider themselves at a higher risk for the disease. African Americans, Hispanics/Latinos, Native Americans, Asian Americans, Pacific Islanders, and people who have a family history of the disease also are at an increased risk for type 2 diabetes.

Studies have shown that type 2 diabetes can often be prevented or delayed by losing just 7% of body weight (such as 15 pounds if you weigh 200) through regular physical activity (30 minutes a day, five days a week) and healthy eating. By understanding your risk, you can take the necessary steps to help prevent the onset of type 2 diabetes.

http://www.diabetes.org/in-my-community/programs/alert-day/

Off the Metformin!

November 8, 2011 at 1:33 PM | Posted in diabetes, diabetes friendly, Food | Leave a comment
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Well after changing my diet and eating habits, weight loss, and daily exercise I am off the Diabetes2 medication Metformin! I’ve been on it since being diagnosed in Sept. of 2006. The past year I really cracked down on the late night snacking and a pinch of something here and there. I snack on Gala Apples, Whole Natural Almonds, Sugar Free Jello and such. I’m also a firm believer of Green Tea. I drink 5 cups a day of hot brewed Bigelow Decaf Green Tea. My numbers on Triglycerides, Cholesterol, and Sugar all started turning around when I started drinking Green Tea.

Another problem was getting enough exercise. Being in a wheelchair was making it difficult to get the proper exercise. I can’t afford a gym membership so I purchased some weights and a tabletop Peddle Exerciser and lift weights once a day and the Pedal Exerciser three times a day. So all the changes worked and as of today I’m off the Diabetes2 medication Metformin! Now the next thing is to stay the course I’ve taken and keep making smart decisions on what I eat. Anyway it’s been a good day!

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