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Diabetes

3 Important Benefits of Flax Seeds

Posted by on Anti-Aging, Anti-aging, Antioxidents, Blood Pressure, Bloodsugar, Body fat, Bone density, bone loss, Diabetes, Flaxseeds, General Health, General Health, Glucose, Green tea, Happiness, HDL, HDL Level, Health, Health Risk | 0 comments

 

One of the impressive health benefits of flax seeds is the ability to decrease blood pressure (Rodriguez-Leyva D, et.al., 2013).

In a double-blinded, placebo-controlled study, 30 g of flax seeds daily for 6 months reduced the systolic blood pressure of 10 mm Hg and the diastolic blood pressure with 7 mm Hg.

 This is as good as some blood pressure medications, and instead of side-effects, you get even additional benefits.

13 g of flax seeds daily has shown to decrease blood glucose and insulin and improve insulin sensitivity in obese individuals with pre-diabetes (Hutchins AM, et.al., 2013).

Flax seeds can also lower cholesterol. 

In just 7 days a drink made of flax seeds lowered total cholesterol by 12% and LDL cholesterol (the bad cholesterol) 15% (Kristensen M, et.al., 2012).

Even if many people are not aware of these health benefits, it’s been known for a long time that flax seeds can reduce total cholesterol, LDL and decrease the blood glucose after a meal (Cunnane SC, et.al., 1993).

 

It is very important to keep the blood glucose in a good range even after a meal, it is not enough to only have good fasting blood glucose.

I recommend grinding 2 tablespoons of flax seeds in a coffee grinder and put them in a glass with water, stir it and drink it thick. You can of course also sprinkle it on food, like a salad if you prefer.

 

References

Cunnane, S. C., Ganguli, S., Menard, C., Liede, A. C., Hamadeh, M. J., Chen, Z. Y., … & Jenkins, D. J. (1993). High α-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humansBritish Journal of Nutrition69(2), 443-453.

Hutchins, A. M., Brown, B. D., Cunnane, S. C., Domitrovich, S. G., Adams, E. R., & Bobowiec, C. E. (2013). Daily flaxseed consumption improves glycemic control in obese men and women with pre-diabetes: a randomized study. Nutrition research33(5), 367-375.

Kristensen, M., Jensen, M. G., Aarestrup, J., Petersen, K. E., Søndergaard, L., Mikkelsen, M. S., & Astrup, A. (2012). Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but the magnitude of the effect depends on food typeNutrition & Metabolism9(1), 8.

Rodriguez-Leyva, D., Weighell, W., Edel, A. L., LaVallee, R., Dibrov, E., Pinneker, R., … & Pierce, G. N. (2013). Potent Antihypertensive Action of Dietary Flaxseed in Hypertensive PatientsNovelty and Significance. Hypertension62(6), 1081-1089.

1 Healthy Source Of Fat You Should Not Miss

Posted by on Blood Pressure, Diabetes, Diet, Eating, Fat, General Health, Nut consumption | 0 comments

 

Nuts are a very healthy source of fat for several reasons, and it is easy to add to your diet.

 

While all nuts provide health benefits, some offer more benefits than others.  

 

Pistachios are the best ones.

Research has documented that pistachios provide cardiovascular benefits by reducing LDL cholesterol, the so-called bad cholesterol and increase HDL cholesterol, the good cholesterol (Kasliwal RR, et.al.,2015). This was achieved with a daily consumption of 40 g of pistachios daily for 3 months, which also improved brachial artery flow-mediated vasodilation and carotid-femoral and brachial-ankle pulse wave velocity. These are measurements of the function of the inner lining of the blood vessels and arterial stiffness. In addition to all of this, the blood glucose levels also improved.healthy source of fat: pistachios

 

Even if you have diabetes, nuts can help you.  

25 g of pistachio nuts twice daily decreased fasting blood glucose, systolic blood pressure, and CRP, an inflammatory marker (Parham M, et.al., 2014). Not bad for snacking on some nuts twice a day.  

 

Another nut which is also among the best is walnuts.  

Walnuts measured the highest amounts of polyphenols when 9 types of nuts were compared (Vinson JA, Cai Y, 2012). Polyphenols are antioxidants that would inhibit oxidative processes leading to atherosclerosis.  

 

A high-fat meal has shown to decrease endothelial function, but if you add 40 g of walnuts to the meal, it will improve flow-mediated dilation (Cortes B, et.al., 2006). Walnuts will also decrease oxidized LDL cholesterol and inflammation. Oxidized LDL is the most dangerous LDL.

diabetes tacker: healthy source of fat

Do you have high cholesterol?

Even in people with high cholesterol, walnuts have shown to improve endothelial function and reduce total cholesterol and LDL cholesterol (Ros E, et.al., 2004).

 

You can even help to improve your brain function by eating walnuts. The polyphenol in walnuts has not only been found to reduce the oxidant and inflammatory exposure of brain cells but has also been found to improve interneuronal signaling (Poulose SM, et.al., 2014).

 

 


References:

Kasliwal RR, Bansal M, Mehrotra R, Yeptho KP, Trehan N. Effect of pistachio nut consumption on endothelial function and arterial stiffness. Nutrition. 2015 May;31(5):678-85. doi: 10.1016/j.nut.2014.10.019. Epub 2014 Nov 7. PMID: 25837212

Parham M, Heidari S, Khorramirad A, Hozoori M, Hosseinzadeh F, Bakhtyari L, Vafaeimanesh J. Effects of pistachio nut supplementation on blood glucose in patients with type 2 diabetes: a randomized crossover trial. Rev Diabet Stud. 2014 Summer;11(2):190-6. doi: 10.1900/RDS.2014.11.190. Epub 2014 Aug 10. PMID: 25396407

Vinson JA, Cai Y. Nuts, especially walnuts, have both antioxidant quantity and efficacy and exhibit significant potential health benefits. Food Funct. 2012 Feb;3(2):134-40. doi: 10.1039/c2fo10152a. Epub 2011 Dec 21. PMID: 22187094

Cortés B, Núñez I, Cofán M, Gilabert R, Pérez-Heras A, Casals E, Deulofeu R, Ros E. Acute effects of high-fat meals enriched with walnuts or olive oil on postprandial endothelial function. J Am Coll Cardiol. 2006 Oct 17;48(8):1666-71. Epub 2006 Sep 26. PMID: 17045905

Ros E, Núñez I, Pérez-Heras A, Serra M, Gilabert R, Casals E, Deulofeu R. A walnut diet improves endothelial function in hypercholesterolemic subjects: a randomized crossover trial.. Circulation. 2004 Apr 6;109(13):1609-14. Epub 2004 Mar 22. PMID: 15037535

Poulose SM, Miller MG, Shukitt-Hale B. Role of walnuts in maintaining brain health with age. J Nutr. 2014 Apr;144(4 Suppl):561S-566S. doi: 10.3945/jn.113.184838. Epub 2014 Feb 5. Review. PMID: 24500933


Learn To Eat Program:

Recommendations that work. Improve your lifestyle with the food you eat. This is not a regular diet program.

Simple way to improve glucose control.

Posted by on Diabetes | 1 comment


When we have good glucose control, we are insulin sensitive.

This means that after a meal we are able to transfer the blood glucose into the cells efficiently.

This is important for several reasons.

When we have high blood glucose levels, the glucose reacts with the protein in our tissue and causes glycosylated proteins.

This causes tissue damage, oxidative stress and inflammation, all risk factors for chronic disease.

If you are going to supplement with magnesium be sure to take a form which is well absorbed, like an amino acid chelate.

Magnesium in it’s most common and cheapest form, magnesium oxide, will in higher amounts cause diarrhea in addition to be purely absorbed.

An amino acid chelate will not do that.

It is also better to take the most important minerals together since they affect each other, and they are all important.

That is why it is important to do what we can to stay insulin sensitive and keep the blood glucose normal.

A low glycemic index/high nutrient diet and exercise are important and effective in accomplishing that.

There is, however, one simple thing you can do which also can help.

That’s what the following research investigated (Simental-Mendia LE, et al. 2016).

Magnesium was investigated to see if supplementation would make a difference in blood glucose control.

It was found that insulin sensitivity, as well as fasting blood glucose, were improved after 4 or more months with magnesium supplementation.

Magnesium is important for several hundred enzymatic functions in the body, so it affects a lot of things.

Simental-Mendía LE1, Sahebkar A2, Rodríguez-Morán M1, Guerrero-Romero F3. A systematic review and meta-analysis of randomized controlled trials on the effects of magnesium supplementation on insulin sensitivity and glucose control. Pharmacol Res. 2016 Sep;111:272-82. doi: 10.1016/j.phrs.2016.06.019. Epub 2016 Jun 18.

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Carbohydrates that improve insulin sensitivity

Posted by on Bloodsugar, Diabetes, Glucose, Low glycemic meals | 0 comments

 

All carbohydrates are not the same.  Making a few changes will make a big difference.

When normal participants in this study ate 50 g of either 8 varieties of dried legumes (beans, lentils) or 24 common foods drawn from grains, cereals and pasta, breakfast cereals, biscuits and tuberous vegetables, this is what happened (Jenkins DJ, et al. 1980).

The participants who ate the beans had at least an average of 45% lower rise in blood glucose than those who ate the other foods.

This is not the only thing that you can expect.

Half a cup of pinto beans a day for 8 weeks significantly reduced triglycerides and LDL cholesterol in study participants when compared to eating black-eyed peas or carrots (Winham DM, et al. 2007).

This is what you should do to reduce your blood glucose and improve your glucose insulin metabolism and improve markers for heart disease.

Every time you would eat grains, instead eat beans or lentils.
This is not difficult, it is a way to do this which makes it simple.

Next time I will explain how you also can use three ingredients to significantly lower you blood glucose.

 

Learn to Eat:  Recommendations that work. This is not a regular diet program.

 

Jenkins DJ, Wolever TM, Taylor RH, Barker HM, Fielden H. Exceptionally low blood glucose response to dried beans: comparison with other carbohydrate foods. Br Med J. 1980 Aug 30;281(6240):578-80.
Winham DM, Hutchins AM, Johnston CS. Pinto bean consumption reduces biomarkers for heart disease risk. J Am Coll Nutr. 2007 Jun;26(3):243-9.

Food that improves insulin sensitivity.

Posted by on Diabetes, Eating, Fruit juice, Insulin resistance | 0 comments

You can effectively improve your insulin sensitivity just by avoiding some few things.

Last week I covered how saturated fat from animal sources may decrease insulin sensitivity.

We need fat. What will happen if we instead ate mono and polyunsaturated fat? That’s the type of fat we get from nuts, seeds and avocados.

Here is an example.

When study participants ate 25 g of pistachio nuts twice a day for 12 weeks, their blood glucose levels decreased, their hemoglobin A1c (a measurement of long term glucose control) decreased and even their systolic blood pressure decreased(Parham M, et al. 2014).

Not all carbohydrates are the same and will produce the same results.

You need to stay away from the high glycemic index carbohydrates. That’s the ones that will elevate your blood glucose to a high level. They require a lot of insulin to metabolize. Insulin moves the blood glucose from the blood into the cells where you can use it for energy.

Exposing your cells to high levels of insulin and glucose regularly, will with time make them less sensitive to insulin. Drinking 2 sugar sweetened beverages per day for 6 months induced features of the metabolic syndrome and fatty liver(Bray GA, Popkin BM, 2013). The metabolic syndrome is a condition which includes insulin resistance, elevated cholesterol and elevated blood pressure.

If you drink soft drinks, fruit juice or any other form of sweet beverage, do an experiment.

Stop drinking it and watch what happens.

Next week I will explain what kind of carbohydrates you can use to improve your insulin sensitivity.

 

 

Learn to Eat:  Recommendations that work. This is not a regular diet program.

 

Bray GA, Popkin BM. Calorie-sweetened beverages and fructose: what have we learned 10 years later. Pediatr Obes. 2013 Aug;8(4):242-8. doi: 10.1111/j.2047-6310.2013.00171.x. Epub 2013 Apr 29.
Parham M, Heidari S, Khorramirad A, Hozoori M, Hosseinzadeh F, Bakhtyari L, Vafaeimanesh J. Effects of pistachio nut supplementation on blood glucose in patients with type 2 diabetes: a randomized crossover trial. Rev Diabet Stud. 2014 Summer;11(2):190-6. doi: 10.1900/RDS.2014.11.190. Epub 2014 Aug 10.

Reduce your blood glucose level eating this snack.

Posted by on Bloodsugar, Diabetes, Eating, Glucose, Insulin resistance, metabolic syndrome, Nut consumption, Type 2 diabetes | 0 comments

pistachio nutsYou don’t have to have diabetes to benefit from better blood sugar control.

The reviewed research showed that sometimes it doesn’t have to be very difficult(Parham M, et al. 2014).

 

The participants of this study had type 2 diabetes. One group was given 25g of pistachio nuts as snacks twice a day for 12 weeks while the other group was given a control meal without nuts.

After 12 weeks the groups were switched so the group that got the test meal now received the nuts.

The pistachio nuts reduced fasting blood glucose, HbA1c (a measurement of long term glucose control), blood pressure, BMI (body mass index) and CRP an inflammatory marker.

All this from just eating some nuts.

 

 
Parham M1, Heidari S2, Khorramirad A2, Hozoori M3, Hosseinzadeh F1, Bakhtyari L4, Vafaeimanesh J1. Effects of pistachio nut supplementation on blood glucose in patients with type 2 diabetes: a randomized crossover trial. Rev Diabet Stud. 2014 Summer;11(2):190-6. doi: 10.1900/RDS.2014.11.190. Epub 2014 Aug 10.

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