Your Road to Wellness

Diabetes

Simple way to improve glucose control.

Posted by on 9:46 am 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 10:31 pm 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 8:22 pm 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 4:52 pm 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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See what pistachio nuts can do for you.

Posted by on 11:04 pm Diabetes, Diet, Eating, Glucose, Nut consumption | 0 comments

Roasted pistachio nuts seed with shellIf you want a quick healthy snack, then pistachio nuts would be a good choice.

The reviewed research had diabetic patients either assigned to a group receiving 25 g of pistachio nuts twice a day as a snack or a control meal without nuts(Parham M, et al. 2014).

After 12 weeks the participants had a washout period of 8 weeks before the groups were switched.

The results showed that eating pistachios decreased HbA1c (a long-term measure of glucose control) as well as fasting blood glucose. Eating the nuts also reduced systolic blood pressure, body mass index and CRP an inflammatory marker.

Nuts are a much better choice than so called nutrition bars if you want a snack.

 

 

 
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.

Surprising way artificial sweeteners induce glucose intolerance.

Posted by on 9:02 am Artificial Sweeteners, Bloodsugar, Diabetes, Diet, Eating, Glucose, Health, Insulin resistance, Tissue Recovery Blog, Type 2 diabetes, Wellness | 0 comments

Artificial sweeteners are used as an additive in both beverages, as well as food, to improve taste since most people prefer a sweet taste.
 

sweeteners picSince these sweeteners contain very few calories, they are also popular in diet beverages and diet foods. They are even used in products marketed to people with diabetes and promoted as a good alternative to sugar.

This seems to be a big mistake according to the reviewed research(Suez J, et al. 2014).
The results demonstrated that consumption of these sweeteners are causing glucose intolerance because they alter the composition of the intestinal bacterial flora in a negative way.
These results have been reproduced in both humans and mice.

The last thing you want to do is to consume a substance that will make you more glucose intolerant. This is very important for diabetics, but also for non diabetics because you don’t want to develop diabetes.

 

 

Suez J, Korem T, Zeevi D, Zilberman-Schapira G, Thaiss CA, Maza O, Israeli D, Zmora N, Gilad S, Weinberger A, Kuperman Y, Harmelin A, Kolodkin-Gal I, Shapiro H, Halpern Z, Segal E, Elinav E. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature. 2014 Sep 17. doi: 10.1038/nature13793. [Epub ahead of print]