What can the town that gave up sugar teach us about diabetes and obesity?

By Aseem Malhotra
From theguardian.com

To mark the 70th anniversary of the NHS, healthcare staff and residents in Tameside went sugar-free for 70 days

When the Labour deputy leader, Tom Watson, told me he’d found it “relatively easy” to lose 94 pounds in 10 months after following the plan outlined in my book The Pioppi Diet, I felt we were close to a tipping point in reversing the twin epidemics of type 2 diabetes and obesity.By reducing starch and sugar, Watson has also managed to send his type 2 diabetes into remission. His story reflects what the science is telling us: a systematic review comparing a healthy low-carbohydrate diet versus a healthy low-fat diet published in the American Journal of Clinical Nutrition last month revealed the former to be superior for glucose control, as well as for limiting heart disease risk factors in the short and long term for type 2 diabetics.
But in addition to individuals making diet and lifestyle changes, policy changes are also essential to tackling the most important root cause of the obesity epidemic: the obesogenic food environment. The success and sustainability of healthy dietary changes will only occur if we make the healthy choice the easy choice.

It’s a scandal that we’ve even allowed our hospitals to become a sales opportunity for the junk food industry. At one London hospital I worked in, a contract with a high street retailer ensured chocolates, crisps and sugary drinks were delivered on trolleys to patients.
It’s no surprise that 60% of nurses and 49% of other healthcare professionals in England are overweight or obese – obesity is rooted in the food environment, and hospitals are no different from the high street, where it’s become almost impossible to avoid the ultra-processed food that now makes up half of the British diet. Back in 2013, the British Medical Association passed my motion calling for the sale of junk food to be banned in hospitals. But this aspiration is yet to be made a compulsory target.
One hospital and borough in Greater Manchester has taken matters into its own hands. Tameside residents were encouraged to go on  a 70-day sugar-free challenge to mark the 70th anniversary of the NHS.

Tameside hospital was the first in the country to ban sugary drinks and food from its canteen. Photograph: Felix Clay for the Guardian

The challenge was inspired after the local hospital was the first in the country to ban sugary drinks and food from its canteen. Simon Smith, who has a background in dietetics and a strong family history of type 2 diabetes, took over as head chef of the hospital in May last year. He said The Pioppi Diet “catalysed” a discussion with the chief executive, Karen James, to transform the food served to staff.
As a local boy who grew up in the area, I was invited to deliver a keynote lecture at Hyde town hall launching the challenge in July, where I explained the scientific basis behind the plan and how dietary changes can rapidly improve health and weight.
More than 100 healthcare professionals and members of the public have fed back their results, which reveal an average of 4-10kg weight loss over the 70 days, and dozens of testimonials of an improved sense of wellbeing.
Midwife Sarah Davies, 41, said she lost two stone, and reported feeling healthier than she had in years. Her husband Matty, a 40-year-old fireman, lost more than three-and-a-half stone.

Although this is clearly not a clinical trial, it highlights what can be achieved through simple diet and lifestyle advice. Hopefully such positive feedback will inspire other members of the community and hospitals to follow suit.
If a grassroots movement such at Tameside’s was combined with top-down political support, it could be the start of a much-needed revolution to finally reverse obesity and related chronic disease trends, and allow the NHS to survive another 70 years.

• Aseem Malhotra is consultant cardiologist and visiting professor of evidence-based medicine at Bahiana School of Medicine and Public Health, Brazil. He is co-author with Donal O’ Neill of The Pioppi Diet and is donating all personal royalties from the book to charity.

https://www.theguardian.com/society/2018/sep/28/town-gave-up-sugar-diabetes-obesity

Type 2 diabetes: How to cut down on sugar and keep blood glucose healthy

From express.co.uk

TYPE 2 diabetes can mean sufferers of the condition need to watch the amount of sugar they consume, in order to keep blood glucose levels healthy. Follow these tips to cut down on sugar in your diet.

Type 2 diabetes occurs when the level of sugar in the blood is too high.
It’s important to control the level of sugar in the blood as if it is consistently too high it can lead to heart disease, strokes, blindness and kidney problems.
Diabetic people don’t have to completely cut sugar from their diet, but should limit the amount they consume.
This can be done by avoiding added and hidden sugars.

The most obvious and easy way to cut down on sugar is to avoid adding it to food and drinks, such as tea and coffee.
However, most of the sugar we consume is hidden in the food we buy, which we don’t always realise.
Sugar is often listed under other names on product ingredients lists.
Sugar can be listed as glucose, sucrose, maltose, honey, molasses, maple syrup, glucose syrup, hydrolysed starch, corn syrup, agave nectar, coconut palm sugar or treacle.
“Most of the sugar we eat is ‘hidden’ as food manufacturers have put it into a lot of the food and drinks we buy,” warned Diabetes UK.

“It’s very easy to be unaware that the amount of sugar you’re consuming is reaching unhealthy levels because it comes in so many forms and in so many products.”
We all know food like cakes, biscuits, chocolates, sweets and fizzy drinks are high in sugar, but it can also be found in food we wouldn’t expect to find it in.
Sauces, ready meals and bread are just three unexpected sources of sugar.
According to Diabetes UK, a 500g jar of pasta sauce can have eight teaspoons of sugar in it.
This is only two teaspoons less than the ten teaspoons of sugar in a standard hot chocolate and cream bought in a coffee shop.

The most obvious way to cut down on sugar is to avoid adding it to food and drinks (Image: Getty Images)

Sugar is found naturally in fruit, vegetables and milk, which are all important for a healthy, balanced diet.
However, this doesn’t mean it’s ok to drink lots of fruit juice, for example, as a 330ml bottle of pure orange juice can have the equivalent of seven teaspoons of sugar in it, according to Diabetes UK.
“It’s better to eat the whole fruit itself because we’re then getting the benefits of eating fibre, and the sugar in the fruit is absorbed more slowly in our bodies,” said Diabetes UK.
Swapping orange juice for the whole fruit will save five cubes of sugar, according to the diabetes charity.

               There is less natural sugar in whole fruits than in fruit juices (Image: Getty Images)

Instead, sugary drinks, including fruit juices and smoothies, should be swapped with water and sugar-free drinks.
Semi-skimmed milk is also a better alternative to flavoured milk, which has a higher sugar content.

https://www.express.co.uk/life-style/health/1022937/type-2-diabetes-diet-cut-down-sugar

Diagnosed with diabetes, man dusts off old bike, pedals to a healthy life

From fox2detroit.com

(WJBK) - Doctors told Rudy Escobar his health was in jeopardy. So, one day he dusted off an old bike and everything changed.
He looks strong and healthy now, but he says you should've seen him five years ago -- when he was diagnosed with Type two diabetes.
"I was a lazy guy, a couch potato, but I decided I'm going to do it. I had a bike hanging in my garage for years, full of dirt. Dusty, flat ties. So I dusted them off, pumped them up, and started riding," he says.
That was after his life turn a turn when he got his diagnosis.
"I never took care of myself. I was overweight, lethargic, didn't do any exercise at all. So he said, 'You're going on insulin,' so I argued with him. I said no I'm not, I'll figure this thing out but I'm not going to do insulin. That was really the changing point for me, five years ago."
That's when Rudy started pedalling his way to a healthier life.
"My legs were burning, they hurt. I almost quit that first week. I almost said I can't do this, nope, it's impossible - but I persevered."

He started training for the American Diabetes Fundraising Cycling event called Tour de Cure, and surprised himself.
"Something remarkable started happening in my life. I wind up losing 45 pounds in the first four months, I drop two pant sizes," he says. "My life started getting better."
 Now Rudy is an American Diabetes Association educator and will never stop moving riding towards that finish line.
"When I crossed the finish line at ten miles, something inside of me clicked. Something happened in me, and when I crossed the finish line I felt such victory that I said to myself, I'm going to keep doing this as long as I can for the rest of my life."
 Rudy says right now his numbers are good and in the pre-diabetic range. He feels like if he keeps up his healthy lifestyle he can reverse it. 

http://www.fox2detroit.com/health/diagnosed-with-diabetes-man-dusts-off-old-bike-pedals-to-a-healthy-life

How I defeated diabetes

From thehindu.com

                                          Man looking at green vegetable with apprehension. 

Diabetes patients face two problems: diet and exercise. It’s hard to say which one is bigger. I’m diabetic myself, so I had to consider this question. It came as a complete surprise to me. For years, I used to drink large quantities of Old Monk every night, but realising that this was a bad thing, I used to counteract it by drinking large quantities of glucose every morning. It was very refreshing, and helped with the hangover. I liked it nice and cloudy, and often added extra spoonfuls for more flavour. After several years of maintaining this balance in my consumption of liquids, suddenly I was told I had diabetes. It seemed very unfair. My initial response was panic. I did lots of research. The good thing about the Internet is, we don’t need doctors any more. We can find everything out ourselves. The more I researched, the more I panicked. My feet would fall off! I was going to go blind! Every single one of my organs was going to fail one by one! I realised that I had to do something.

The choice was between diet and exercise. I had tried exercise once. It did not suit me. That left me with dieting as an option. It was karma. I had spent all my life mocking those who dieted. It was clearly an upper-class fad. I came from a family where food was valued, and very few of us were thin. The ones who were thin usually had digestive disorders, which required them to have large quantities of Gelusil and katla fish. As a result of this, I was mean to dieters, and made fun of them. Anticipating current trends, I decided that dieting was un-Indian. The evidence supports me. None of our shastras ever mention it. The Rig Veda is silent on weight loss, as are the Upanishads. In The Mahabharata, no one eats salad. On the other hand, ghee is mentioned frequently. I used to enjoy torturing these Westernised faddists. Now I was one of them.

I had to begin somewhere. I decided to start with breakfast. First, I replaced butter with butter substitute. It’s impossible to have too much of it, because it tastes like glue. This took all the fun out of toast, so I stopped having toast. I couldn’t eat eggs without toast, so I dropped the eggs. I used to supplement breakfast with the occasional fried item, such as a samosa, or leftover French fries, but my wife made sure I was deprived of them. Eventually, I descended to oats and papaya. After a few years of this, I am thinner, which means I am no longer in danger. Accordingly, I have started having omelettes again. Once in a while I add some bacon. The other day, I sneaked in a samosa. I’m no longer afraid of my feet falling off, and I have stopped poking my liver. I have conquered the fear. That’s all you need to do to defeat diabetes. Conquer the fear.

https://www.thehindu.com/life-and-style/conquer-fear-to-defear-diabetes/article25026614.ece

Type 2 Diabetes - Change Is Not Always Easy

By Beverleigh H Piepers

Change is usually not thought of as simple, but it does make a difference; especially if you are at risk of developing Type 2 diabetes or heart disease. Lifestyle changes have been proven over and over again to be one of the best ways to prevent pre-diabetes from developing into full-blown Type 2 diabetes. Although lifestyle changes can be the hardest part of weight loss, no matter your background, you likely need to make some lifestyle changes. Usually, everyone could benefit from a few tweaks.
Are you dealing with excess body weight, Type 2 diabetes, cholesterol issues, or cardiovascular concerns? If you are dealing with any of these, you most definitely should keep reading. The truth is your lifestyle choices have been the leading cause of your weight gain and health issues so change your selections and change your health. You can treat these conditions by making changes to your lifestyle.

Before you search for a list of all the things you should be avoiding or doing, take a step back and pause. Making too many changes at once is fraught with risks. The intention may be right, but the execution will be difficult. The best idea to give you the results you are seeking is to focus on one or two changes at a time. You could start with one change in your habits, but you will likely want to move on quickly to the next. As useful as not eating snacks in the evenings may be, you will soon adapt and look for another challenge, especially as you start to see results. You will want to progress quickly, and that is a reasonable and healthy expectation: this is why we believe you should focus on no more than two crucial steps at a time. Whether they are changes, improvements, or additions to your daily living plan...

• no eating snacks in the evening or no breakfast.
• no snacking at all.
• cooking most of your meals during the week, not eating processed foods.
• eating fruit only in between meals, and
• eating sweets only on the weekends.

It is not all about nutrition. You could also...

• do with one less hour of screen time per day, and replace it with exercise during the week.
• you could wake up one hour earlier than usual a few times a week to make it to the gym or go for a walk around the block.
• you could cut out the regular use of alcohol.
• you could focus on improving the quality of your sleep because it makes a difference. Sleep problems cause stress and also weaken your immune system. When one is tired during the day, you may lose concentration or find yourself nodding off. Then you are likely to attempt to boost your energy level by consuming carbohydrates.

Are you ready to change? Look inside and make sure you are prepared to make a few lifestyle changes. Think about exercising and do it a couple of times a week. Learn to buy healthy foods that lower your blood sugar. And remind yourself each day why you are making these changes.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

http://ezinearticles.com/?Type-2-Diabetes---Change-Is-Not-Always-Easy&id=10012175

Type 2 diabetes symptoms: Needing the toilet more at this time could be a sign

From express.co.uk

TYPE 2 diabetes symptoms don’t always make you feel unwell, meaning many people don’t realise they have it. However, symptoms do exist, including needing to go to the toilet more at this time of the day.

Type 2 diabetes is a common condition that causes the level of sugar in the blood to become too high.
Many people won’t realise they have the condition because symptoms don’t necessarily make you feel unwell.
However, it’s important to know what the symptoms are, as if not controlled, diabetes can lead to serious health problems.
Health complications include heart disease, stroke, nerve damage, foot problems, vision loss and blindness, and kidney problems.

One symptom of type 2 diabetes is needing to go to the toilet more than usual, particularly during the night.
Experiencing this won’t necessarily mean you have diabetes, but could be a warning sign if you also experience other symptoms.
Other symptoms include feeling thirsty all the time, feeling very tired, and unintentional weight loss.
Genital itching or repeated bouts of thrush, blurred vision and cuts or wounds taking longer to heal are also symptoms.
The NHS advises seeing a GP if you experience any of those symptoms, especially if you are at a higher risk of getting diabetes.

People more at risk of developing diabetes include those over the age of 40, or over 25 for south Asians, and those with a close relative with the condition.
Being overweight or obese also increases the risk.
According to Diabetes UK, the symptoms of diabetes occur because some or all of the glucose stays in the blood, rather than being used as fuel for energy.
This is what causes more frequent urination and also, thrush.
“The body tries to reduce blood glucose levels by flushing the excess glucose out of the body in the urine,” said Diabetes UK.

“High levels of glucose being passed in the urine are a perfect breeding ground for the fungal infection which causes thrush.”
There is no cure for diabetes, but it can be controlled by taking medication and by making lifestyle changes.
Diabetic people don’t have to completely cut sugar from their diet, but should limit the amount they consume.
They should also ensure they keep active, in order to help lower the blood sugar level.
“If you have any of symptoms of diabetes, you should contact your GP,” said Diabetes UK.
“It doesn’t necessarily mean you have diabetes, but it’s worth checking – early diagnosis, treatment and good control are vital for good health and reduce the chances of developing serious complications.”

https://www.express.co.uk/life-style/health/1021256/type-2-diabetes-symptoms-needing-toilet-during-night

Diabetes: Take it seriously and get educated

From kansascity.com
By Susan Parker Sellers

Diabetes is one of the fastest growing epidemics in the world, affecting 425 million people. Many more go undiagnosed until it’s too late. It is the seventh leading global cause of death according to the World Health Organization. Diabetes affects people of all races, income levels and ages. It doesn’t discriminate.

Despite the growing number of people living with diabetes, it has not triggered broad national or global alarm. Even though it kills more Americans each year than AIDS and breast cancer combined, there is a common misconception that diabetes is not a serious disease.

As a nation, we are not doing enough to demand widespread education. We aren’t discussing the challenges of diabetes, or how to curb its growth. To start, anyone who is told they are pre-diabetic needs to make real life-style changes immediately.

When my doctor first told me that I might be pre-diabetic, I only heard him say, “You might be …” I ignored the diagnosis and hoped it would go away. I didn’t understand my condition in a way that would push me to make life-style changes, because I didn’t feel sick. It wasn’t until I was addressing another health issue, unrelated to diabetes, that I was told my blood sugar was too high. To my dismay, I had crossed over from being a pre-diabetic to becoming an insulin-dependent diabetic.

Read more here: https://www.kansascity.com/opinion/readers-opinion/guest-commentary/article218593040.html#storylink=cpy

Unfortunately, my reaction to being diagnosed pre-diabetic is all too common for people with Type 2 diabetes, and it’s costing our country billions of dollars. For the first few years I was willing to make small changes in the hopes it would be enough — but it was too easy to focus on what I couldn’t eat, which added to my frustration and noncompliance behaviour.

But I got smart. I got educated. Today, my diabetes is under control because I got help and encouragement from others.

According to the Kansas City Diabetes Association, approximately 282,000 people in Kansas, or 12 percent of the adult population, have diabetes. In Missouri 689,000 or 13.4 percent of adults have this disease. Respectively diabetes is costing Kansas and Missouri $2.4 and $6.7 billion each year. What’s more, thousands of people walk around and don’t know they have this silent killer or have high blood glucose levels that could be sending them on their way to Type 2.

People need to know that managing diabetes is not a one-size-fits-all solution. Anybody who is pre-diabetic or diabetic needs to take this on as a priority, and accept that this is a process that will continue to change. The solution is to find out what works for you.

Diabetes has forever changed my life and I have learned a lot in my battle to live with this disease. I am a volunteer with the local Lions club, which allows me to use my experience to help others struggling with this disease. And now that Lions International has designated diabetes as its new signature cause, the other 1.5 million Lions members around the world and I are actively raising awareness of this disease by distributing diabetes information at local health fairs and festivals, as well as offering diabetes screenings.

As a Lion member, I know that we are the ideal group to go up against diabetes because our network spans far and wide.

Read more here: https://www.kansascity.com/opinion/readers-opinion/guest-commentary/article218593040.html#storylink=cpy

Diabetics are four times as likely to have a heart attack or stroke. Eight people lose their sight every day because of diabetes. And the cost of diabetes will eventually cripple our health care system.
We must change the way we think about diabetes. We need more routine screenings and to amplify public awareness about the life-changing impact of this incurable disease. Early detection is crucial.
Through more outward discussions in the workplace, at home, in schools and at community centres, we can help the general public and our public officials understand the impact on millions of lives, and the economic toll this disease has on our country.

I urge all Kansans and Missourians: Do your research. Talk with your doctor. Understand the expectations and limitations. And, if possible, get help from dietitians or other experts in your community.

Susan Parker Sellers is a member of the Brookside/Waldo Lions Club in Kansas City.

Steps you can take

The process of learning how to manage my diabetes has been hard and frustrating at times. Here are some best practices to consider for anyone who has heard their doctor say, “You might be diabetic.”
Communicate with your doctors to let them know all the medicines you are taking, because some drugs can affect your blood sugar.

Take diabetes seriously. You can control it, rather than it controlling you. Strictly follow the recommendations made by your doctor and dietitian.

Diabetes is a math problem to solve. Read labels before purchasing food. Look at the carbohydrates, sugar content and the recommended serving size. If the numbers add up to more than your doctor or dietitian has recommended per one meal, you have options: You can eat half of a portion, make modifications if you are following a recipe, or choose something else.

Plan your meals around your day. If your day consists of strenuous activities, start with a hearty breakfast such as cereal. A carbohydrate-rich meal like this can help you reduce the chance of low blood sugar during a busy day. If you plan to go to a birthday party that evening and you know you will have some cake, be pro-active and eat lower carbohydrates and less sugar during the day, and consider eating just a small piece of cake.

Exercise to keep your body in the best shape possible. Whether you walk your driveway or the hall of your apartment, take the stairs instead of the elevator, or do something else, losing weight will make a difference in the amount of medication or insulin you need to control your diabetes.

https://www.kansascity.com/opinion/readers-opinion/guest-commentary/article218593040.html

Read more here: https://www.kansascity.com/opinion/readers-opinion/guest-commentary/article218593040.html#storylink=cpy

Read more here: https://www.kansascity.com/opinion/readers-opinion/guest-commentary/article218593040.html#storylink=cpy

Type 1 vs. Type 2 Diabetes

From redorbit.com

Diabetes is a chronic condition that is diagnosed in individuals whose blood sugar levels are found to be significantly higher than normal. With the increasing number of patients diagnosed with diabetes, it has become crucial to study the causes of this disease, which will assist medical experts in identifying a cure. As a result of studies conducted worldwide, diabetes has been classified into two main types: Type 1 and Type 2, each of which has a different set of causes and requires a different treatment approach.

Characteristics & Development of Type 1 Diabetes

Type 1 diabetes is considered an autoimmune disease; a condition that occurs when the body’s immunity system attacks certain cells in the body, mistaking them for being harmful. In the case of Type 1 diabetes, antibodies attack the beta cells that generate insulin in the body, and hence insulin injections are inevitable for patients diagnosed with this condition. It is often diagnosed in children and is generally not associated with an increase in the weight of the patients.

Characteristics & Development of Type 2 Diabetes

In type 2 diabetes, on the other hand, beta cells do generate insulin, yet the body finds it difficult to respond to its presence, leading to insulin resistance. As a result, beta cells work to produce more insulin. This eventually destroys these beta cells due to excessive production. Type 2 diabetes typically occurs in people suffering from obesity.

Pharmaceutical intervention is not always needed. Instead, a balanced, healthy diet with sufficient exercise can be used to treat this condition. Uncontrolled type 2 diabetes can be treated with insulin therapy and certain types of medication. It is often diagnosed in patients who are older than 40.

https://www.redorbit.com/type-1-vs-type-2-diabetes/

Lose Weight, Reverse Type 2 Diabetes: Why It Works

From WebMD.com

Sept. 17, 2018 -- Peter Maher, a retired teacher in London, says weight has been a long-term issue for him. But when it inched up even more a few years ago, his type 2 diabetes became more unmanageable. Soon after the scale read 245 pounds, he remembers catching a glimpse of himself in a mirror.
"I saw this great, fat person staring back at me," recalls Maher, now 71. "That was my eureka moment." Knowing he had to take action, he consulted “Dr. Google.”
He found a London doctor who had published research about how substantial weight loss can reverse type 2 diabetes. In late 2015, he emailed Roy Taylor, MD, at Newcastle University and said he'd like to go on the plan Taylor had devised. The response? "You and 20,000 others."
Taylor's plan was so popular, he could take on no more people. Maher persisted, so Taylor sent him detailed directions and the protocol -- a strict liquid diet of 800 calories at first, with regular food then phased in. The liquid diet consists of four servings of soup or vitamin-rich shakes.
By September 2016, after months of dieting, Maher had lost 66 pounds and was able to go off all his diabetes medicines, including insulin. His general practitioner said he had truly resolved his diabetes. And he had had the disease for about 30 years.
Now, he is one of Taylor's poster patients -- he's kept off most of the weight and still does not need insulin or other diabetes medicines.

Reversing Type 2

While doctors have known for years that weight loss can not only prevent diabetes but sometimes reverse it, recently Taylor has found new clues as to why.
Type 2 diabetes, he says, "is simply due to too much fat inside the liver and pancreas of people who happen to be susceptible to the fat-induced damage.'' Losing a substantial amount of weight can kill off that fat, often allowing the organs to work again, including a return to normal insulin production by the pancreas.
As a result of his research and his success stories, Taylor encourages other doctors to stop turning to diabetes medicines right away and more strongly encourage weight loss as the first step for their patients newly diagnosed with type 2 diabetes. And the sooner, the better, he says. While Maher reversed his diabetes decades later, that's not typical, Taylor says. The ideal management, he says, is to start serious weight loss efforts right away.
"As you would expect, people have a different length of window when they remain reversible," Taylor says. "For some, even 3 years is too late."

Behind the Weight Loss Advice

In an earlier study, Taylor's team assigned 149 patients to the strict weight loss program and another 149 to usual care such as treatment with medications. Most were diagnosed within the previous 6 years before the start of the study.
After a year, only 4% of the usual care patients had remission of the diabetes, but 46% of those on the weight loss program did. The more they lost, the higher the chances of reversal. While 7% of patients who lost less than 11 pounds went into remission, 86% of those who lost 33 pounds or more did, Taylor found.
In general, “remission” in diabetes means a person’s blood sugar levels remain normal. While some refer to this as a “cure,” diabetes is not a “one and done,” disease. That is, it could always return if the patient regains the weight or returns to unhealthy habits. In 2009, a group of diabetes experts wrote that “remission” is a term used when a person has normal blood sugar levels for one year without therapy or surgery.
In the latest study, Taylor took a closer look at some of those patients who reverse, and ''we have a clear physiological handle on what is happening," he says.
When the weight loss lessens the liver and pancreas fat, the insulin-producing beta cells in the pancreas come to life again. "Almost everyone will return to normal if they lose a substantial amount of weight," Taylor says. "This is a simple disease." What's yet to be figured out, he says, is why the weight loss doesn't lead to a reversal in everyone.

Second Opinions

The new research ties in with recent thinking among experts about what happens when type 2 diabetes develops, says Domenico Accili, MD, chief of endocrinology at Columbia University Vagelos College of Physicians and Surgeons. "We have been talking for some time, that in diabetes, primarily type 2, the insulin-producing [beta] cell is not dead but simply inactive," he says. "If you put patients with diabetes on a diet, you can do marvels with their beta cells."

Taylor's research, and that of others, suggest that lifestyle modification, such as weight loss and exercise, may have a larger impact on diabetes than experts had thought, Accili says.
Prompt weight loss as soon as possible after the diagnosis can definitely turn people around, agrees Matthew Freeby, MD, an endocrinologist and director of the Gonda Diabetes Centres at UCLA Medical Centre, Santa Monica and Westwood, CA. He agrees with Taylor's advice.
He emphasizes lifestyle changes and weight loss as a first step. "We give them a 3-month trial of diet and lifestyle [modification] before starting medications," he says. "A lot of times, for many patients newly diagnosed, we will see the sugars melt back into the normal range" after the weight loss and other changes. He has seen it happen after a weight loss of 7% to 10% of their starting weight.
While that's great news, Freeby warns that the effort is never done: "Once someone rises that high, they are always at risk for their sugars rising again." Weight maintenance becomes critically important, he says.
Maher says the effort to maintain the weight loss is constant and tremendous, but worth it. "I keep to a very, very low-carb diet," he says. "No pasta, bread, rice or potatoes." But he did indulge a bit to have ''a few glasses of bubbly" at his 70^th birthday bash, he says.

https://www.webmd.com/diabetes/news/20180917/lose-weight-reverse-type-2-diabetes-why-it-works

Prevention of low blood sugar levels in diabetes

From newtimes.co.rw

Hypoglycemia, also known as low blood sugar, occurs when levels of glucose (sugar) in the blood are too low. Hypoglycemia is common in people with diabetes who take insulin and some (but not all) oral diabetes medications.
Low blood sugar can happen when a person with diabetes does one or more of the following; takes too much insulin (or an oral diabetes medication that causes your body to secrete insulin), does not eat enough food, exercises vigorously without eating a snack or decreasing the dose of insulin beforehand, waits too long between meals or drinks excessive alcohol, although even moderate alcohol use can increase the risk of hypoglycemia in people with type 1 diabetes
The symptoms of low blood sugar vary from person to person, and can change over time. During the early stages of low blood sugar, one may experience sweat, tremble, and feel hungry or anxious.
If these warning symptoms are left untreated, they can become more severe, and can include; difficulty walking, weakness, difficulty seeing clearly, bizarre behaviour or personality changes, confusion and at times, unconsciousness or seizures.

When possible, one should confirm that they have low blood sugar by measuring their blood sugar level using their glucose monitoring device at home. Low blood sugar is generally defined as a blood sugar of 60 mg/dL (3.3 mmol/L) or less and this requires immediate action.
Some people with diabetes develop symptoms of low blood sugar at slightly higher levels. If one’s blood sugar levels have been very high for long periods of time, they might experience symptoms of low blood sugar even when the blood sugar is closer to 100 mg/dL (5.6 mmol/L). Getting one’s blood sugar under better control can help to lower the blood sugar level when one begins to feel such symptoms.
Hypoglycemia unawareness is a state when one does not have the early symptoms of low blood sugar. As a result, they cannot respond in the early stages, and severe signs of low blood sugar, such as passing out or seizures, are more likely. Being unaware of low blood sugar is a common occurrence, especially in people who have had type 1 diabetes for greater than 5 to 10 years, diabetics who tightly control their blood sugar levels with insulin, people who drink excessive amounts of alcohol, are tired, or who take certain drugs commonly used to control high blood pressure, and people who take certain types of oral diabetes medications especially in elderly people with heart or kidney disease.

The best way to prevent low blood sugar is to monitor one’s blood sugar levels frequently and be prepared to treat it promptly at all times. You and a close friend or relative need to learn the symptoms and should always carry glucose tablets, hard candy, or any other sources of fast-acting carbohydrate.
Glucose tablets are recommended since one is not likely to eat them unless their blood sugar is low. Candy can be tempting to eat, even when blood sugar levels are normal, especially for children with diabetes.
When one experiences symptoms of low blood sugar, they need to check their blood sugar level as soon as possible. Treat yourself quickly, especially if the blood sugar is less than 40 mg/dL (2.2 mmol/L).
However, one should go ahead and treat themselves for low blood sugar if they don’t have a ready blood sugar monitoring equipment. Low blood sugar can be frightening and unpleasant, and it is common to be fearful of future episodes. This may lead one to keep their blood sugar level high, which can lead to long-term complications. Avoid foods that contain fat (like candy bars) or protein (cheese) initially, since they slow down your body’s ability to absorb glucose.

Retest after 15 minutes and repeat treatment if needed. A family member or friend should take you to the hospital immediately if you are unconscious (or nearly unconscious) with no available emergency drugs like glucagon at home, continue to have low blood sugar despite eating adequate amounts of a fast-acting carbohydrate or receiving glucagon
Once in a hospital or ambulance, the patient will be given treatment into the vein to raise the blood sugar level immediately and be observed for some hours before release.
It may be helpful to discuss fears of low blood sugar or have a blood sugar awareness education with a healthcare provider awareness which can improve one’s ability to recognize low blood sugar earlier.

https://www.newtimes.co.rw/lifestyle/prevention-low-blood-sugar-levels-diabetes

Type 2 Diabetes - The Role of Genes in Diabetic Complications

By Beverleigh H Piepers

Type 2 diabetes affects the whole body because it affects the heart and blood vessels, and blood travels through almost every living tissue. Why do some individuals develop particular complications, while others do not? Having specific genes makes people susceptible to certain conditions. As these genes are found and matched with complications to which they can contribute, it will someday become possible to predict which complications patients and their physicians need to watch out for and prevent.

In September of 2018, the journal Acta Ophthalmology reported on a genetic study performed at the University of Dundee in the United Kingdom and a number of other research institutions throughout the world. The work centred on retinopathy, the most common eye disease seen in those diagnosed with Type 2 diabetes...

• a total of 560 participants with Type 2 diabetes and severe diabetic retinopathy, and
• 4,106 Type 2 diabetic participants without retinopathy

were included in the study.


The participants diagnosed with retinopathy were found to have a gene called the NOX4. The investigators, therefore, concluded NOX4 is involved in causing diabetic retinopathy in those people who had been diagnosed with Type 2 diabetes.
Diabetic retinopathy affects the back of the eye, where light forms a picture which is sent to the brain via the optic nerve. Preventing or treating retinopathy can save the sufferer's vision.

In the same month, the retinopathy report was published in the journal Life Science and reported on a similar study on liver disease in people who had been diagnosed with Type 2 diabetes. Researchers at Zhejiang University in Hangzhou, China, compared which genes were turned on in Type 2 diabetes sufferers with and without non-alcoholic fatty liver disease (NAFLD). Four genes were found to be expressed in patients with NAFLD compared with those free of NAFLD. The scientists concluded the testing they used might help to detect people who had early NAFLD and treat them before serious complications could develop.

When too much fat is stored in the liver, inflammation can take place and lead to scarring, or fibrosis. When this happens, bilirubin can build up in the body. Bilirubin is the natural breakdown product of red blood cells at the end of their lives, about every 120 days. A build-up of bilirubin results in...

• jaundice (yellow eyes and skin),
• weakness,
• confusion,
• loss of appetite, and
• weight loss.

Ulcers can develop as blood unable to enter the liver becomes backed up in the stomach. Untreated the condition can lead to total liver failure. Loss of 10 percent of body weight through healthy diet and exercise are recommended as the first line of defence. Weight loss surgery is another option before liver transplantation is considered.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

http://ezinearticles.com/?Type-2-Diabetes---The-Role-of-Genes-in-Diabetic-Complications&id=10004999

How to Prepare for Hurricane Florence if You Have Diabetes

From everydayhealth.com

Maintaining good blood sugar levels with diabetes requires careful planning, especially if a severe storm is headed your way.

Hurricane Florence is headed toward the East Coast, and if you’re in the storm’s path, you’re undoubtedly preparing for what could be a catastrophic weather event. This includes stocking up on non-perishable food, water, and batteries, boarding up windows, and securing or stowing outdoor furniture.
But if you have diabetes, storm preparation goes beyond the basics. Whether you’re living with type 1 diabetes, type 2 diabetes, prediabetes, or gestational diabetes, you must take extra precautions to manage your condition in a disaster.

To stay safe and healthy, follow these hurricane preparation tips if you have diabetes.

1. Stock Up on Your Diabetes Medication Supply and Keep a Record of It

The first thing you should do is check your stock of medication and supplies to ensure you have enough; and if you don't, call in a refill before disaster hits, says Deborah Malkoff-Cohen, RD, CDE, who is based in New York City.
You’ll need oral medication, insulin, emergency glucagon if you have type 1, chargers, syringes, lancets, and test strips, as well as an empty bottle to dispose of used supplies.
Also, don’t forget extra batteries for your glucometer so you can monitor and log your blood glucose, the New Jersey Department of Health advises.
Even if you’re riding out the storm at home, pack these items in a waterproof, insulated emergency bag that can be grabbed if you must leave in a hurry.
“Pack at least seven extra days of medication and supplies, and if you only use an insulin pump, make sure you write down the settings for the pump and have a backup in case the pump stops working: syringes to draw up from your Humalog or Novolog vial or a Novolog/Humalog pen,” notes Malkoff-Cohen, in line with advice from the Joslin Diabetes Centre and the American Diabetes Association.
If you lose power, it may take days for electricity to be restored, making it difficult to refrigerate insulin. Be prepared with a cooler.
Use ice or a reusable cooling pack to keep insulin cool instead of dry ice, which can freeze the medication, Diabetes Forecast notes.
Also, don’t rely on your memory during a disaster. Malkoff-Cohen says your emergency bag should include your health insurance card, copies of prescriptions, proof of your diagnosis and contact numbers for essential contacts including family members, friends, your primary care doctor, your pharmacy, your registered dietitian, and your endocrinologist.

2. Load Up on Non-perishable Carbs to Help Prevent Low Blood Sugar

Having a stockpile of non-perishable foods and water ahead of a hurricane may sound obvious. But if you have diabetes, certain types of non-perishable foods are a must-have in your pantry or emergency go bag.
Hurricanes are stressful — before, during, and after. Because stress alone can raise your blood sugar, you need a good mix of non-perishable carbs and protein to help stabilize your blood sugar, says Malkoff-Cohen. She recommends peanut butter crackers, beef jerky, canned beans, nuts and seeds, trail mix, whole-grain crackers, granola bars, and meal replacement bars.
It’s also a good idea to stock up on fast-acting carbohydrates like glucose tabs or chewable sugar, which can be true life-savers if you’re experiencing hypoglycemia, says Haley Hughes, RD, CDE, who is in private practice in Greenley, Colorado.
People living with diabetes are also prone to dehydration, so make sure each person has a three- to four-day supply of water, advises Diabetes.co.uk.

3. Prepare for Accidents and Injury, Especially if You Have Known Foot Problems

Injury can happen during disasters. If you have diabetes, a seemingly minor cut on your foot could become infected without proper care.
Make sure you have antibiotic creams, cotton swabs, bandages, as well as hand sanitizer and alcohol wipes, says Hughes.
“It’s also important to keep feet covered and safe to prevent infections,” urges Malkoff-Cohen. So wear shoes at all times when outdoors or when walking through standing water.
Check your feet daily for cuts, blisters, or open sores, and get medical help if you have signs of an infection — swelling, pain, redness, fever, or drainage, notes the New Jersey Department of Health.

4. Consider Evacuating Your Home, Even if It Isn’t Required

Even if you don’t receive mandatory evacuation orders, you might consider voluntarily leaving if your area has a history of power outages or flooding. “It’s a personal choice, but you should always opt for the safest outcome and evacuate if you have multiple ailments, trouble ambulating or breathing, or if you’re on multiple medications,” says Malkoff-Cohen.
If you stay home, be mindful that flooding can make it harder for first responders to reach your home in an emergency, she adds.

5. Be Prepared if You’re Staying in a Hurricane Shelter

If you're headed to a local shelter, keep your medication and supplies with you at all times to avoid theft or loss, and don’t skip meals, which can wreak havoc on your blood sugar. Bring your own food supply with you just in case, the New Jersey Department of Health advises.
“Having some type of identification information, like a bracelet or necklace, can also be helpful in an emergency situation,” says Hughes. An ID badge shouldn’t only identify who you are, but also alert others of your condition if you experience an emergency and can’t communicate.

6. Take Care of Your Kidneys, Particularly if You’ve Been Diagnosed With a Kidney Problem

A natural disaster may prevent you from getting to a dialysis centre. Until you’re able to resume treatments, the Centres for Disease Control and Prevention (CDC) recommends following the 3-Day Emergency Diet. This diet can reduce the amount of waste in your blood.
If you have a home dialysis machine, get a backup emergency generator in the event of a power outage. Also, notify your power company ahead of the storm and be added to their “priority reconnection service” list, advises the Americans with Disabilities Act National Network.

A Final Word on Preparing for Hurricanes When You Have Diabetes

It’s critical that you’re able to access medication, food, and water in a hurricane — or any disaster, for that matter. The sooner you act, the better. And remember, you can never be too prepared for these types of situations.

https://www.everydayhealth.com/diabetes/treatment/hurricane-preparation-tips-diabetes/

Diabetes patients need extra preparation for hurricanes

From fox10phoenix.com

NEW YORK (FOX5NY) - The frantic rush to prepare for a natural disaster is stressful for everyone but people with diabetes have an extra worry - protecting climate sensitive insulin and blood monitoring equipment.
For people who are evacuees or are in an emergency situation, the CDC says it is of prime importance to identify yourself as a person with diabetes and any related conditions, so you can obtain appropriate care. It is also important to prevent dehydration by drinking enough fluids, which can be difficult when drinking water is in short supply.
In addition, it is helpful to keep something containing sugar with you at all times, in case you develop hypoglycemia (low blood glucose).

Patients should try to keep their insulin as cool as possible, avoiding direct heat and direct sunlight as well as freezing if placed on ice. Although a physician should supervise when switching insulin products, here are recommendations for emergency situations.

Blood Glucose Meters and Hurricane Disasters
Heat and humidity can damage blood glucose meters and test strips. If you use a blood glucose meter, check the meter and test strip package insert for information on use during unusual heat and humidity.

Diabetes Disaster Preparedness

Find important tips for caring for yourself or a loved one with diabetes in an emergency, as well as a checklist of essential items to include in an emergency evacuation kit.
Emergency Dialysis
Dialysis treatment may not be available during an emergency, but these critically important steps can help safeguard your health. For immediate assistance, call the National Kidney Foundation help line at 1-888-33KIDNEY.

Prepare for Diabetes Care in Heat and Emergencies

Kidney Community Emergency Preparedness and Response
To prevent infections, which people with diabetes are more vulnerable to, pay careful attention to the health of your feet, and get medical treatment for any wounds.
People often receive wound injuries during and after a natural disaster, and wound care is of particular importance for people with diabetes.

Foot Care for People with Diabetes
Foot wounds or infections can develop into serious problems for people with diabetes, so foot care is especially important.

http://www.fox10phoenix.com/news/hot-topics/diabetes-patients-need-extra-preparation-for-hurricanes

Want to avoid type 2 diabetes? Eat more whole grains

From medicalxpress.com

(HealthDay)—It may seem counterintuitive, but eating bread, pasta and cereal may actually help prevent type 2 diabetes, as long as those foods are made from whole grains, new research suggests.

The study found that each serving of whole-grain foods per day was linked to as much as an 11 percent drop in the risk of type 2 diabetes.
"Whole grains appear to play an important role in the prevention of type 2 diabetes, and choosing whole grains over refined grains is highly recommended," said study author Cecilie Kyro. She is a post-doctoral researcher at the Danish Cancer Society Research Centre in Copenhagen.
Kyro added that, in addition to preventing type 2 diabetes, there is evidence that whole grains can help prevent heart disease and colon cancer.

More than 30 million Americans have diabetes, and most have type 2 diabetes, according to the American Diabetes Association (ADA). People with type 2 diabetes don't use the hormone insulin efficiently.
Insulin normally ushers blood sugar into cells to be used as energy. But some people are resistant to the effects of insulin, and then more and more insulin is needed to do the same job. Eventually, the insulin-producing cells in the pancreas can't keep up with the demand, and blood sugar levels rise, resulting in type 2 diabetes, according to the ADA.

Lifestyle factors, such as diet and exercise, are known to play a role in type 2 diabetes. In the latest study, researchers wanted to see what role specific whole grains played in type 2 diabetes.
To do this, they reviewed diet information from more than 55,000 people, aged 50 to 65, in Denmark. On average, the group was slightly overweight.
Overall, about 7,400 people were diagnosed with type 2 diabetes during the study's average 15-year follow-up.

The study volunteers completed food diaries. From these food diaries, the researchers calculated how many grams of whole grains each person ate daily.
The investigators found that for every serving of whole-grain food, the risk of type 2 diabetes dropped by 11 percent for men and 7 percent for women.
In women, only wheat and oats seemed to reduce the risk of diabetes. But for men, all whole grains—wheat, rye and oats—were linked to a lower risk of the blood sugar disorder. Kyro said this difference may just be a statistical anomaly because fewer women developed diabetes.
She added that all whole-grain products can be recommended for preventing type 2 diabetes in both men and women.

Exactly how whole grains help prevent type 2 diabetes isn't clear from this study. Because it's an observational study, it isn't designed to prove a cause-and-effect relationship.
Still, the scientists suspect that there may be several reasons why whole grains could be protective, including reduced blood sugar secretion after a meal.
Registered dietician Samantha Heller said the findings fall in line with previous research.
"People who consume whole grains have lower risks of type 2 diabetes, as well as inflammation, coronary heart disease and cancer," she said. In addition, a diet including whole grains also helps with weight management and may improve digestive health.

"Whole grains contain fibre, vitamins, minerals, protein and phytonutrients, all of which play important roles in maintaining a healthy body. Dietary fibre decreases insulin resistance, after-meal blood sugar spikes and decreases inflammation, all of which may contribute to its beneficial effects on type 2 diabetes," Heller explained. (Phytonutrients are nutrients from plant sources.)
Kyro said one serving of whole grain contained 16 grams of whole grain. That can vary depending on the type or brand of a product, but 16 grams is approximately one slice of whole-grain bread, she said.

Heller said that U.S. dietary guidelines recommend three to four servings of whole grains a day. A serving is one slice of bread, one-cup of ready-to-eat cereal or 1/2-cup cooked rice, pasta or cereal. She said those recommendations are for people who are sedentary. If you're more active, you may need more grains each day.
Findings from the study were published in the September issue of The Journal of Nutrition.

https://medicalxpress.com/news/2018-09-diabetes-grains.html

Diabetes: Eight breakfast swaps to control your blood sugar level

From express.co.uk

DIABETES is a lifelong condition that causes the level of sugar in the blood to become too high. While diabetes sufferers don’t have to completely cut sugar from their diet, they should limit the amount they consume. Here are eight alternative breakfast ideas you can try which aren’t high in sugar.

If not properly treated, diabetes can lead to serious medical complications including heart disease, strokes, nerve damage, kidney problems and loss of vision.
However, it can be controlled by taking medication and by making changes to your lifestyle.
Many breakfast choices are high in sugar or fat, which are not recommended for diabetes sufferers.
“A healthy, satisfying breakfast can make a big difference. But some traditional breakfast foods are packed with sugar and fats,” said Diabetes UK.

Here are eight breakfast swaps, recommended by the diabetes charity, you could try in order to lower your intake of sugar and fat.

Swap cereal for porridge or muesli
Breakfast cereal is often high in both sugar and fat, whereas porridge and muesli are not. Just be sure to avoid porridge with added sugar, honey or golden syrup. For sweetness, you can add chopped fruit.

Make your own flavoured yoghurt
Many low-fat yoghurts sold in supermarkets are high in sugar. Instead, you could make your own flavoured yoghurt by adding fresh fruit or nuts to low-fat, plain, Greek natural yoghurt.

Swap white bread for wholegrain bread
Processed white bread can contain a lot of sugar, so instead use multi-seed, granary or soya bread for your toast.

Swap jam for mashed fruit
Jam is obviously very high in sugar, so you can swap it for a pure fruit spread or mashed fruit, such as banana. Low-fat or cottage cheese is another alternative.

Swap a fried breakfast for a grilled breakfast
Fried bacon and sausages contain a lot of calories and fat, so you should try grilling your cooked breakfast instead. Try to avoid red meat and replace it with oily fish, such as kippers. Scramble your eggs instead of frying.

Scramble eggs instead of frying; choose multi-grain bread over white bread (Image: Getty Images)

Swap whole milk for semi-skimmed or skimmed
Switching from whole milk to skimmed milk can save you 164 calories and 19.8 grammes of fat per pint - the equivalent of four chocolate digestive biscuits, according to Diabetes UK.

Make your own juice
Shop-bought pure fruit juice often has all the fibre removed, so instead you could try blending fruit together yourself.

Swap cereal bars for fruit and nuts
Cereal bars aren’t always as healthy as they appear to be, so replace these with fresh fruit and a handful of nuts.

https://www.express.co.uk/life-style/health/1014863/diabetes-diet-breakfast-swaps-control-blood-sugar-level

Diabetes type 2: Never skip this meal in the day if you want to control the condition

From express.co.uk

Diabetes type 2 is a common condition in the UK and alongside being overweight or obese, having a close family member with the condition can be one of the causes.
People with the condition are recommended to make changes to their diet, such as counting the amount of carbohydrates they eat and keeping an eye on portion sizes.
Choosing foods with unsaturated fat instead of saturated fat, eating less salt, and avoiding fatty or processed meat is recommended.
The NHS also recommends not skipping a certain meal in the day - breakfast.
A small clinical trial found people with diabetes who skipped breakfast had 37 per cent higher blood sugar levels at lunchtime.
And blood sugar levels were found to still be higher at dinnertime on the day the study volunteers skipped breakfast (27 per cent higher).
The study’s lead author, Dr Daniela Jakubowicz, a professor of medicine at Tel Aviv University in Israel, said: “This is of high relevance since skipping breakfast has progressively increased over the past decades in Western society.”
So what should you eat for breakfast? Diabetes UK suggests four healthy breakfast swaps, which include switching cereals, grilling instead of frying, swapping the type of milk you use, and what to replace on-the-go cereal bars with.

Switching cereal

While granola and cereal clusters appear healthy, they are often full of sugar and fat, according to the charity.
Instead, it recommends switching to porridge - either porridge oats or the instant variety - just make sure to avoid those with added sugar.
For sweetness you can add chopped fruit.

Diabetes type 2: Never skip a certain meal in the day if you want to control the condition (Image: GETTY)

Savoury breakfasts

If you prefer having a savoury, cooked breakfast it recommends grilling instead of frying bacon and sausages to cut down on calories and fat.
You should also try and avoid red meat and instead us oily fish such as salmon or kippers.
It adds: “They’re delicious served with scrambled egg, grilled tomatoes, mushrooms and wholegrain toast.
“You could also try topping wholegrain toast with scrambled egg or egg bhurji, avocado, cottage cheese with edamame beans and tomatoes, or grilled tomatoes and mushrooms.”

Breakfast drinks

A simple way to cut down on calories is to switch from whole milk to semi-skimmed or skimmed milk.
The charity says switching from blue to red top milk will save you 164 calories and 19.8g per pint - which is the equivalent of four chocolate digestive biscuits.
If you have coffee int he morning you should switch the medium latte for a flat white or cappuccino made with skimmed milk to save at least 100 calories.

Breakfast on the go

Cereal bar aren’t always as healthy as they appear.
For a better breakfast snack on the go, Diabetes UK, recommends grabbing some fresh fruit and a handful of nuts instead.
You can combine this with a glass of semi or skimmed milk to keep hydrated and get essential calcium for your bones and teeth.

https://www.express.co.uk/life-style/health/1013743/diabetes-type-2-diet-food-never-skip-this-meal-in-the-day

Eating whole grains cuts risk of getting diabetes: study

From nypost.com

Eat your Wheaties to avoid diabetes.
That’s the takeaway from a new study showing that whole-grain foods could be one of the easiest weapons against Type 2 diabetes, a condition that disrupts the body’s sugar metabolism and is one of the leading causes of death in the United States.

Researchers at the Chalmers University of Technology in Sweden and the Danish Cancer Society Research Centre looked at international data from more than 55,000 men and women aged 50 to 65 and found that those who gobbled at least 50 grams of whole-grain foods per day were far less like to develop Type 2 diabetes over a 15-year period — 34 percent less likely for men and 22 less likely for women.

The type of whole grain didn’t matter, the study found, with varieties such as rye, millet, barley or wheat germ all showing similarly positive effects.

For reference, 48 grams of whole grains is about three servings of foods such as quinoa, brown rice and whole-wheat pasta. USDA dietary guidelines recommend that adults consume at least 3 to 4 servings of whole-grain foods per day.

In a statement, senior researcher Rikard Landberg had some words for people following trendy low-carb diets: “There hasn’t been a single study which has shown negative health effects [of whole grains].” So feel free to indulge in a slab of whole-wheat sourdough with dinner.

An estimated 1.5 million people in the United States developed Type 2 diabetes in 2015, according to the Centres for Disease Control and Prevention, and health experts say most cases are preventable through lifestyle measures.

https://nypost.com/2018/09/07/eating-whole-grains-cuts-risk-of-getting-diabetes-study/

Type 2 Diabetes and Healthy Food Choices - What Are The Dirty Dozen of Fruits and Vegetables?

By Beverleigh H Piepers

We often hear if we choose to exercise and eat properly, our pancreas will thank us by functioning better and reduce our chances of developing Type 2 diabetes. Many of you watching your health will have heard of a list of produce referred to as the "dirty dozen." What is this list and how do the contents impact your life and your body? The dirty dozen is a term used to describe certain fruits and vegetables, maybe even some of your favorites, impacted negatively by pesticides. The produce listed as the "dirty dozen" are thought to be more heavily contaminated by pesticides than other produce and, as such, it is wise for you to steer clear of them if you are hoping to maintain good health.
Researchers have also connected the ingestion of pesticides as a risk to the developing brain of the fetus during pregnancy and even into early childhood. In 2012, the American Academy of Pediatrics issued a report recommending limiting foods containing pesticides in children as much as possible. While it is unfortunate to have to "avoid" fresh fruits and vegetables as they are considered to be very healthy for the body what you do need to remember is when they are contaminated due to the use of pesticides, they will not be doing anything positive for your health. These chemicals will be entering your system, and they may be doing more damage to your body than benefiting your health.
So what are the "dirty dozen list of fruit and vegetables?" The following are the current list to steer clear of...

• strawberries (these are considered to be especially harmful. Researchers found over one-third of the berries tested contained 10 or more pesticides),
• spinach,
• nectarines,
• apples,
• peaches,
• pears,
• cherries,
• grapes,
• celery,
• tomatoes,
• sweet bell peppers, and
• potatoes.

While you can purchase conventional varieties and then focus on washing them well, it has been found a high amount of pesticide residue remains. Therefore, it can be best to make sure you purchase organic produce, provided your budget allows. If your budget does not allow you to buy organic products, then you may want to avoid them entirely.

Many other "conventional" options offer a healthier choice and are deemed to be the "clean 15." These include...

• avocados,
• sweet corn,
• pineapples,
• cabbage,
• onions,
• frozen sweet peas,
• papayas,
• asparagus,
• mangos,
• eggplant,
• honeydew melon,
• kiwifruit,
• cantaloupe,
• broccoli, and
• cauliflower.

As you can see, there are a variety of tasty options to choose from if you want to continue to maintain a healthy intake of fresh produce but limit your exposure to potentially harmful chemicals and pesticides. While we do not instantly notice the side effects and symptoms from taking in damaging chemicals; over the years it does add up and can increase your risk factor for many diseases including cancer. Shop smart, and you will have no problem avoiding this issue!

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

http://ezinearticles.com/?Type-2-Diabetes-and-Healthy-Food-Choices---What-Are-The-Dirty-Dozen-of-Fruits-and-Vegetables?&id=10000022