Your Road to Wellness

Glucose

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.

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.

Save

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.

Elevated levels of common lab test associated with increased risk for Alzheimer's.

Posted by on 6:46 pm BMJ Formula, Brain, Cognition, Dementia, Glucose, Insulin resistance, metabolic syndrome, Low glycemic meals | 0 comments

img_salad_steakThere is no single test available at the time to specifically diagnose Alzheimer’s disease or to only show the risk for it. New research, however, indicates that a common test like fasting glucose may tell us something about the risk (Burns CM, et al. 2014).

When regional cerebral metabolic rate for glucose in brain regions usually affected by Alzheimer disease was measured, a correlation with fasting glucose levels was found. Higher fasting glucose levels in cognitively normal, non diabetic adults were correlated with lower regional cerebral metabolic rate.

This means that higher fasting glucose levels may be associated with the pathophysiology of Alzheimer’s disease and increase the risk for this disease.

What is the solution? A diet consisting of high nutrient, low glycemic index food, exercise and meditation for better handling of stress. This type of lifestyle will also reduce the risk for all other chronic conditions as well.

 

 

 

Burns CM1, Chen K, Kaszniak AW, Lee W, Alexander GE, Bandy D, Fleisher AS, Caselli RJ, Reiman EM.Higher serum glucose levels are associated with cerebral hypometabolism in Alzheimer regions. Neurology. 2013 Apr 23;80(17):1557-64. doi: 10.1212/WNL.0b013e31828f17de. Epub 2013 Mar 27.

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]

How to improve your memory and glucose metabolism.

Posted by on 5:11 pm BMJ Formula, Glucose, Memory, Resveratrol | 0 comments

Beautiful fit woman and a giant capsuleResearch has documented huge benefits from resveratrol, but that has been in animals. Human research, however, has been lacking until now.
In the reviewed study the researchers investigated the effects of 200 mg per day of resveratrol in 23 healthy, overweight individuals between the age of 50 and 75 years (Witte AV et al. 2014). The participants were compared with a placebo group over a period of 26 weeks. Before the investigation started, neuroimaging to assess volume, micro-structure and functional connectivity of the hippocampus; a key region associated with memory, was performed in addition to several other tests.

The results were impressive. The participants had a significant improvement in memory performance and hippocampal functional connectivity. There was also noted a significant decrease in HbA1c and body fat, and an increase in leptin.

HbA1c is a long term measurement of glucose control and leptin is a hormone involved in the regulation of hunger and the amount of fat stored.

That looks like an easy way to improve both memory and glucose control.

 

Witte AV1, Kerti L2, Margulies DS3, Flöel A4. Effects of resveratrol on memory performance, hippocampal functional connectivity, and glucose metabolism in healthy older adults. J Neurosci. 2014 Jun 4;34(23):7862-70. doi: 10.1523/JNEUROSCI.0385-14.2014.