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