Can diabetics eat processed foods? Tips to make healthier food choices for better blood sugar control

From timesnownews.com/health

Processed food, as we all know, has been linked to an increased risk of weight gain, type 2 diabetes, high blood pressure among others. Here's how to make healthier food choices for blood sugar control.

New Delhi: Making healthier food choices can help you keep blood sugar levels stable, control body weight and manage diabetes symptoms. Processed food, as we all know, has been linked to an increased risk of obesity, type 2 diabetes, high blood pressure among others. The fact is that a large number of foods, from milk in your breakfast to microwave meals, these days is processed.
Many processed foods are high in fat (including unhealthy trans fats), sodium, sugar and calories, but tend to be low in nutrients such as fibre, vitamins, and minerals. They also contain high amounts of artificial colours and flavours, and preservatives. Recently, a study published in the journal Science Translational Medicine found that propionate, a common food additive in bread and other baked goods, may disrupt metabolism and drive insulin resistance in mice and men, fuelling weight gain and diabetes.

                                            Processed foods can cause weight gain, diabetes

Why are processed foods especially bad for diabetics?
Processed foods can be particularly unhealthy for people with diabetes because they can have a negative effect on blood sugar control. A stated above, research has shown that certain chemicals in processed foods can contribute to the development of insulin resistance, type 2 diabetes and high cholesterol levels. Eating a diet high in heavily processed foods has been associated with various health problems, including heart disease and cancer.

Tips to make healthier food choices
It may be noted that not all processed foods are created equal, meaning they can range from minimally processed to heavily processed. For instance, some minimally processed food items like pre-cut fruits and vegetables, salad mixes, hard-boiled eggs, milk and juices are quality convenience foods that can be part of a healthy diet for busy people.
As a general rule, you should make a habit of avoiding foods containing high amounts of difficult to recognise ingredients. Contrary to their supposed aim, many processed foods may contain a relatively high number of added salt and sugars. Hotdogs, ready meals, fast foods, white bread, white pasta, cakes, pastries, biscuits, buns, margarines, etc, are some of the food items typically recommended to avoid.
Try to avoid or minimise your intake of processed foods by focusing more on a whole-food diet prepared and cooked at home. By adding plenty of whole foods, including fresh fruits and veggies, whole grains and beans, to your diet you’ll meet your nutritional needs while also improving your blood sugar control. It will also help you lose or maintain weight.
If you have diabetes and need help selecting more nutritious, less processed foods for a healthier diet, we suggest you consult with your doctor or a dietician who can assist with meal planning as per your dietary preferences and health goals.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

https://www.timesnownews.com/health/article/processed-foods-can-cause-weight-gain-diabetes-healthy-eating-tips-for-better-blood-sugar-control/408877

Clay Pot Cooking - The Amazing Benefits of This Ancient Method of Cooking

By Sharon Ray

The concept of clay pot cooking is as old as civilization itself. Since ancient times, the preferred method of cooking food has been in clay pots, until a century ago or so when people started mining so much metals and had no other way to repurpose them, they turned them into cooking pots. By then we had completely lost our connections with why our ancestors revered this cooking method and quickly gave in to marketing pressure. Little did we know what we were leaving behind...
This 100% non-toxic all-natural material cooks the healthiest food free from metal and chemical contaminants.
Water soluble nutrients stay intact because steam is preserved! In this method of cooking steam forms later in the cooking process and gets condensed naturally. The body cannot store these essential water-soluble nutrients so it's important to get these from food on a daily basis.
Also, it preserves delicate nutrients like complex carbs that usually get destroyed with the damaging heat from regular cookware. Lack of complex carbs means an excess of simple carbs in diet which is root cause of diabetes.

"After 3-4 months of eating at least 90% of my food in pure clay pots, I have become 10 times healthier, got rid of diabetes, low thyroid and everyday illnesses like common colds and seasonal fevers became so rare." says Miriam Kattumuri, who eventually started making her own line of all-natural clay cookware called Miriams Earthen Cookware (MEC). She didn't feel "morally right" holding the goodness of it just to herself.
In her research traveling the world looking for the healthiest cookware, she also came across groups of people and families who still cooked only in natural clay and they were far ahead of their time in health and wellbeing from people around them who didn't.
"I have felt more energized using these products," says Cheryl from Richmond VA who cooks in clay. And rightly so, because all the nutrients in food are preserved and the body is getting all it needs to stay active on a daily basis!

"The best cookware I ever had, to keep my family healthy without depleting the nutrients while cooking" declares Josh from Pennsylvania, USA.
Pure clay pots are good for not just your health but of the planet too. At no point in their lifecycle from procuring raw material to manufacturing the pot, and while using it for cooking... does it pollute or contaminate the planet in any way.
All the good that a pure clay pot does to the health of food, people and the planet is what makes this ancient method of cooking the most amazing!
Want to be amazed yourself? Get your own pure clay cooking pots and try healthy cooking in pure clay.

http://ezinearticles.com/?Clay-Pot-Cooking---The-Amazing-Benefits-of-This-Ancient-Method-of-Cooking&id=10110039

Diabetes: Life's Simple 7

From wndu.com/content/news

Thirty million Americans already have diabetes.
Now, new research is suggesting that what's good for your heart may also prevent diabetes.
It's good news for those who are at risk right now. Twenty million more people are projected to develop diabetes over the next 20 years.
Is there any way to prevent it? Lee Miller and his doctor think there may be.
For ten years, Lee has maintained a 40-pound weight loss, but Lee got a shock at his yearly check-up.
"I had gone to a physical and had bloodwork done and came back with higher blood sugar levels than were good," he explains.
The man who used to train for triathlons was diagnosed with pre-diabetes, and he worried that full-blown diabetes could be next.

Dr. Joshua Joseph and his colleagues assessed the heart health of more than 7,000 people who did not have diabetes. The researchers then used the American Heart Association's measure of heart health, called Life's Simple 7.

For starters, did they have blood pressure of less than 120 over 80? Fasting glucose less than 100? Total cholesterol less than 200? And a BMI of less than 25?
Did they exercise for 150 minutes a week and eat well with two servings of fish weekly?
Finally, if they had ever smoked, did they quit?

"People who had four or more of those, compared to 0-1, had a 70-80 percent lower risk of diabetes over ten years," Joseph explained.
Lee did develop diabetes, but he believes shedding about 20 more pounds and increasing his exercise again could be the key to keeping the symptoms under control.
"My doctor feels if I can get there, I may have a chance with exercise," Lee explains.
Lee says he has cut out all soda, and he's limiting his carb intake to 45 grams per meal. He's also planning to start training for a triathlon again as motivation.

In addition to the other heart-healthy recommendations, Joseph suggests limiting sugar-sweetened drinks to only 36 ounces or less every week.

DIABETES: LIFE'S SIMPLE SEVEN
REPORT #2630
BACKGROUND: With type 1 diabetes, the body's immune system attacks part of its own pancreas. Scientists are not sure why, but the immune system mistakenly sees the insulin-producing cells in the pancreas as foreign, and destroys them. This attack is known as "autoimmune" disease. People with type 2 are able to produce some of their own insulin. And sometimes, the insulin will try to serve as the "key" to open the body's cells, to allow the glucose to enter. But the key won't work. The cells won't open. This is called insulin resistance. More than 30 million people in the United States have diabetes, and 1 in 4 of them don't know they have it. More than 84 million U.S. adults have pre-diabetes, and 90 percent of them don't know they have it. Diabetes is the 7th leading cause of death in the U.S. Type 2 diabetes accounts for about 90 to 95 percent of all diagnosed cases of diabetes, and type 1 diabetes accounts for about 5 percent. In the last 20 years, the number of adults diagnosed with diabetes has more than tripled as the American population has aged and become more overweight. (Source: https://www.diabetesresearch.org/what-is-diabetes and https://www.cdc.gov/diabetes/basics/quick-facts.html)

DIABETES PREVENTION: Making a few simple changes in your lifestyle may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage. Exercise can help you lose weight, lower your blood sugar, and boost your sensitivity to insulin. Research shows that aerobic exercise and resistance training can help control diabetes. Getting plenty of fibre can help reduce your risk of diabetes by improving your blood sugar control, lower your risk of heart disease, and promote weight loss by helping you feel full. It's not clear why, but whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health, and you may be surprised by how much. Joshua Joseph, MD, with Ohio State University Wexner Medical Centre recommends a diet component of 2 servings of fish per week, less than 36 ounces of sugar sweetened beverages, less than 1,500 mg/day of sodium, 4.5 cups per day of fruits or vegetables and 3 servings of fibre rich whole grains. (Source: https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639)

BREAKTHROUGH: INTERMITTENT FASTING: There have been a number of small studies and research looking into whether or not intermittent fasting can impact the lives of those with type 2 diabetes and possibly prevent diabetes for those with pre-diabetes. In this small study, three men were referred to the Intensive Dietary Management clinic in Toronto, Canada, and were each using insulin daily to manage their type 2 diabetes. The participants were a 40-year-old man diagnosed with diabetes 20 years prior to the start of the study; a 52-year-old man diagnosed 25 years earlier; and a 67-year-old man diagnosed for 10 years. As quitting insulin can cause dangerous shifts in blood glucose levels, the team gave the participants detailed instructions on how to monitor their blood during the study. The participants were told to stop fasting if they felt unwell. Study author Dr. Jason Fung, of the Department of Medicine, Scarborough Hospital, Canada, stated that, "This study showed that a dietary intervention, therapeutic fasting, has the potential to completely reverse type 2 diabetes, even when somebody has suffered with the disease for 25 years. It changes everything about how we should treat the disease." (Source: http://www.diabetesincontrol.com/possible-breakthrough-in-treating-type-2-diabetes-and-prediabetes/)

https://www.wndu.com/content/news/Diabetes-Lifes-Simple-7-509125061.html

Additive found in baked goods linked with possible type 2 diabetes risk

From diabetes.co.uk/news

An ingredient commonly found in bread and baked goods to preserve food could increase the risk of obesity and type 2 diabetes, researchers have said.

Propionate is often used to prevent food from going mouldy, but now has been linked to an increase in hormone levels associated with weight gain and type 2 diabetes.

A team from the Harvard TH Chan School of Public Health and the Brigham and Women's Hospital and Sheba Medical Centre in Israel began using mice to see how the ingredient affected blood glucose levels.

They then applied their findings to a further study to see whether humans were affected in the same way. A total of 14 volunteers were divided up, where one group received a meal containing propionate and the other participants were given the same meal but with a placebo in place of the preservative.

Samples of blood were taken before and after every meal. The researchers found that consuming propionate triggered a series of metabolic events that lead to insulin resistance and hyperinsulinemia.

Harvard Chan School's Gökhan S. Hotamıslıgil, said: "Understanding how ingredients in food affect the body's metabolism at the molecular and cellular level could help us develop simple but effective measures to tackle the dual epidemics of obesity and diabetes."

                       Additive found in baked goods linked with possible type 2 diabetes risk

The findings have prompted the researchers to question how safe propionate is, even though the US Food and Drug Administration has approved it for public consumption.

Professor of medicine Amir Tirosh, who works at Sackler School of Medicine in Tel-Aviv, said: "The dramatic increase in the incidence of obesity and diabetes over the past 50 years suggests the involvement of contributing environmental and dietary factors.

"One such factor that warrants attention is the ingredients in common foods. We are exposed to hundreds of these chemicals on a daily basis, and most have not been tested in detail for their potential long-term metabolic effects."

The findings have been published in the Science Translational Medicine journal.

https://www.diabetes.co.uk/news/2019/apr/additive-found-in-baked-goods-linked-with-possible-type-2-diabetes-risk-91661279.html

‘Outstanding’ Liverpool diabetes service lands fifth award

From diabetestimes.co.uk

It’s high-fives all round for a Liverpool diabetes service celebrating its fifth prestigious accolade this year for raising awareness of complications associated with the condition.
The team, made up of nurses, consultants, dieticians, podiatrists, health care assistants and administrative supports staff, at the Liverpool Diabetes Partnership have landed a raft of awards for their work to improve services for people with diabetes across the city.
The team’s “significant” campaign during Hypo Awareness Week saw them pickup an Excellence Award at the Quality in Care Diabetes Awards, fending off competition from 22 other entrants to be named joint winners with NHS Tayside.

Judges praised the team for taking the campaign, to raise awareness of hypoglycaemic attacks in people with diabetes, out to the wider community by attending a student freshers’ fair at the city’s Echo Arena and using a ‘hypo’ simulation head set.
‘Hypos’ or hypoglycaemic attacks, happen when glucose in the blood falls to a low level. Symptoms include drowsiness, sweating, trembling, hunger, confusion and unconsciousness.

Earlier this year, the integrated community diabetes team was rated outstanding following an assessment by the national clinical director for obesity and diabetes at NHS England.
The service, a partnership between Aintree University Hospital Foundation Trust, The Royal Liverpool and Broadgreen NHS Trust and the Mersey Care NHS Foundation Trust, was praised for demonstrating a 20 per cent reduction in sight and kidney complications, 12 per cent fewer strokes and a 22 per cent reduction to admissions to hospital following a hypoglycaemic episode.
Further work to improve links with Muslim, Arabic and Polish communities was declared an “outstanding contribution to equality, diversity and inclusion in health and social care” and saw them pick up a trophy at the Royal College of Nursing North West Black History Month Awards.

On top of this, the team was awarded the Divisional Award for Medicine at the Proud of Aintree Excellence Awards, where Juliette Palmer was also named Innovator of the Year for her on-going work to improve access to diabetes care for homeless people. The team’s work to improve the care for people with diabetes who have complex needs or are hard to reach, also gained the team the title of ‘Team of the Year.’
The Diabetes Specialist Nurse has been involved in setting up a drop-in diabetes clinic for homeless people where they can access a Diabetes Specialist Nurse, GP, Podiatrist and Ophthalmologist. They also won the title of Team of the Year.
Vicki Alabraba, Diabetes Specialist Nurse at the Liverpool Diabetes Partnership, said: “I think it’s safe to say that 2018 has been an amazing year for us and as a team we are so proud that our hard work has been recognised.
“We work tirelessly to make improvements to people with diabetes and are always looking forward at how best we can reach our patients. We are excited to see what 2019 brings.”

https://diabetestimes.co.uk/outstanding-liverpool-diabetes-service-lands-fifth-award/

18-Year-Old CEO Is Using Vegan Food to Eradicate Childhood Diabetes

From livekindly.co

Healthy Active Positive Purposeful Youth founder Haile Thomas teaches kids about diet and healthy vegan food in preventing and reversing diabetes.

Eighteen-year-old CEO Haile Thomas is helping to eradicate childhood diabetes.

The young activist, chef, and public speaker runs the non-profit Healthy Active Positive Powerful Youth (HAPPY). The organization educates kids about healthy plant-powered diets and the importance of exercise.
Civil Eats reports that through HAPPY, Thomas has helped more than 15,000 children in schools from New York to Dubai.

Inspired to help children with diet-related health issues by her father — who suffered from type-2 diabetes but reversed the condition with a healthy lifestyle — Thomas initially founded the non-profit in 2012.

The initiative began with a daycare program at the local YWCA — children were already there while their parents took GED courses, so Thomas swooped in on the opportunity to use that time for education. 

“We saw a huge opportunity to work with these kids who were just sort of there, not doing anything, and have them do cooking classes with us,” Thomas explained to Civil Eats. “That was our foundation and where we gained a lot of our early experience.”

                   HAPPY teaches kids about the power of vegan food | image/HAPPY

Spreading the Plant-Powered Message

HAPPY is now funded by Morton Salt and the Clif Bar Family Foundation. In New York, it has partnered with Harlem Grown to spread the healthy, plant-powered eating message.
HAPPY’s methods include “Sugar Shock” sessions, showing children just how much sugar is in popular junk foods and drinks.
The programme then teaches kids how to make healthier meals at home with natural ingredients. “Kids have a horrible perception of vegetables, so we really wanted to change that specifically and show them the benefits and how they can taste good,” said Thomas.

With a small team — Thomas, her mother, and a few volunteers — HAPPY can only spread its message so far. So the non-profit is working on a new virtual program for teachers and community leaders the world over.

Can You Reverse Diabetes With Vegan Food?

Some studies show that type-2 diabetes can be reversed with a healthy plant-based diet. Eric Adams, the Brooklyn Borough president, is living proof that the method works for some people. After he was diagnosed with type-2 diabetes, Adams avoided medication. Instead, he overhauled his diet, reversing his diagnosis within a few months.
Now he actively campaigns to introduce meat-free initiatives in public schools and hospitals across the city.
“We’ve got to focus on how to wean people off their bad eating habits – the same we wean people off addictive drugs,” he told the New York Times.
“I don’t want to become an annoying vegan,” he added. “My hope is that by having people focus on adding healthy things to their plates, rather than unhealthy things, they’ll eventually only have room for the healthy ones.” 

https://www.livekindly.co/vegan-food-childhood-diabetes/

8 Ways to Better Control Your Type 2 Diabetes

From self.com

After receiving a diagnosis of type 2 diabetes, it might feel like you have no say over what’s happening to your health. But that’s not true. “There’s so much that people can do to be in control of their diabetes,” Eve Bloomgarden, M.D., an assistant professor of endocrinology at Northwestern Medicine, tells SELF.

Of course, every case of diabetes is different. But, in general, experts say there are a few things people with type 2 diabetes can do to better manage this condition. Here are eight steps to consider.

                                                             Fertnig/Getty Images

1. Ask your doctor if losing weight might help your condition.

Not everyone with type 2 diabetes would benefit from losing weight. This really varies from person to person, which is why you should always talk to your doctor before trying to lose weight in an attempt to control your type 2 diabetes.

With that in mind, it’s important to know that being overweight or obese has been associated with the onset or exacerbation of type 2 diabetes because it is linked with insulin resistance. Insulin resistance happens when your body can’t properly use the hormone insulin to regulate your blood glucose (i.e., sugar) levels. It can lead to excessively high blood sugar, prompting diabetes.

So, losing weight may help to lower your blood sugar levels by decreasing your insulin resistance. The exact amount of weight loss it takes to bring about this effect is different for different people (hence our strong recommendation to talk to your doctor). However, according to the Mayo Clinic, losing 5 to 10 percent body weight has made a difference for some people.

2. Focus on eating a well-rounded and nutritious diet.

There’s no one recommended diet for every person with type 2 diabetes. The American Diabetes Association (ADA) suggests that those with type 2 diabetes eat “nutrient-dense, high-quality foods with less focus on specific nutrients.” That essentially means an emphasis on fruits and vegetables, whole grains, fats from sources like nuts and seeds, and the like.

Following a healthy diet when you have type 2 diabetes can have various benefits, Shailendra Patel, M.D., Ph.D., division chief of endocrinology, diabetes, and metabolism at the University of Cincinnati College of Medicine, tells SELF.

If your doctor advises you to lose weight, changing the way you eat can be one component of reaching that goal. (Keep in mind that lots of other factors play into weight loss, such as your physical activity, hormone levels, sleep habits, stress, genetics, and more.)

Eating in a healthy way for you may also help to lower your risk of some complications from type 2 diabetes, such as heart disease and stroke. (Diabetes-induced high blood sugar can harm blood vessels and related structures in a way that makes heart disease and stroke more likely.) For instance, following a healthy diet can lower your levels of “bad” cholesterol, which can plug up blood vessels and contribute to cardiovascular issues.

Focusing on more filling and nutritious foods can also make you less likely to eat as many refined carbohydrates or other foods that can make it hard to keep your blood sugar stable. “If you’re eating a lot of ... sugar, you’re putting a lot of fuel into your body that gives you high blood glucose,” Dr. Patel says. That can cause blood sugar changes that might make it harder for you to keep your diabetes under control.

If you have type 2 diabetes and are trying to change your eating habits, it’s really important to remember that overly inflexible diets are usually impossible to stick to in the long-term. This guide from the NIDDK offers a glimpse at the many types of healthy foods people with type 2 diabetes can typically still enjoy. If you have questions about how to eat sustainably and control your diabetes, you should talk to your doctor or a registered dietitian specializing in the condition.

3. Exercise regularly.

If you have type 2 diabetes, the ADA recommends getting 150 minutes or more of moderate or vigorous physical activity every week. Instead of trying to pack it all into one or two days, the ADA notes that this should be spread over at least three days with no more than two days in a row of no exercise. As an alternative, if you’re physically able to handle it, you can do at least 75 minutes a week of vigorous exercise, like interval training.

It’s not all about cardio, though. The ADA also recommends doing two to three sessions a week of strengthening, resistance-based exercise on the days you’re not doing aerobic activity.

What are the benefits here? First of all, exercise can sometimes help with weight loss. (Just like any other element in the weight-loss equation, exercise is not the end-all, be-all here. You typically need a mix of lifestyle changes in order to achieve any weight-loss goals you may have, and even then, some of this is out of your control.)

Beyond that, exercise can contribute to lowering your blood sugar. Engaging in physical activity makes your body more sensitive to insulin, the ADA explains. This allows your body to make better use of glucose and insulin in the short-term, and over time, it can contribute to lower and more stable blood sugar levels.

4. Take your diabetes medication or insulin therapy as prescribed.

Not everyone with type 2 diabetes needs medication or insulin therapy, but many people who have difficulty keeping their blood sugar in a safe range do.

There are a lot of options available here. The first-line type 2 diabetes medication is typically metformin, the Mayo Clinic says. It works by reducing how much glucose your liver makes and improving how your body uses insulin to better manage your blood sugar. There are other types 2 diabetes medications out there, too, like drugs that help your body produce more insulin or that make your body more sensitive to this important hormone.

Then there’s insulin therapy, which means you’re actually injecting yourself with insulin to make sure your body has enough. This might involve self-administering insulin with a shot every night, or throughout the day and night, the Mayo Clinic explains. Since everyone is different, your doctor should guide you on the right treatment plan for your health.

Taking medication or being on insulin therapy can be frustrating, but following your prescribed regimen is worth it. “Otherwise, you’re at risk of developing complications from diabetes,” Mark Schutta, M.D., medical director of the Penn Rodebaugh Diabetes Centre, tells SELF.

5. Check your blood sugar as often as recommended.

Follow your doctor’s advice on how often to check your blood sugar. While symptoms of high or low blood sugar can give you potential clues as to what’s going on in your body, actually checking your glucose levels is the only way to know if you’re within your target range.

“You want to closely monitor your blood sugar to make sure you don’t have any severe lows or highs,” Dr. Bloomgarden says. “You wouldn’t necessarily know if you’re not monitoring it.” Severely high or low blood sugar can be life-threatening, so it’s really important to stay on top of your numbers.

Some people with diabetes check their blood glucose levels with a blood glucose meter. As the Mayo Clinic explains, this involves poking your finger and putting a drop of blood on a test strip. Other people use a device called a continuous glucose monitor, which relies on a sensor that’s inserted under your skin. These typically still require you to prick your finger, though. If you have questions about whether or not you’re monitoring your glucose in the best way for your health and lifestyle, discuss it with your doctor.

6. If you smoke, make a plan to stop.

We know that’s nowhere near as easy as it sounds, but smoking can be especially harmful to your health if you have diabetes, Dr. Schutta says.

As we mentioned, having type 2 diabetes raises your risk of cardiovascular issues such as heart disease and stroke. Smoking simply compounds your risk by constricting your blood vessels, the NIDDK explains. It can also impair blood vessels in your legs, leaving you more vulnerable to diabetes complications such as leg infections and amputation.

It can be terribly hard to stop smoking, so don’t feel ashamed if you can’t do it on your own. Talk to your doctor for tips if you need them.

7. Drink in moderation (if at all).

We’re not saying you need to swear off drinking forever if you have type 2 diabetes. However, alcohol and cocktail mixers have the potential to cause high or low blood sugar, according to the Mayo Clinic. The exact effects are based on factors like what exactly you’re drinking, how much you’re drinking, if you ate beforehand, what you ate, if you’re staying on top of your medications, etc.

No matter where those variables stand, drinking lowers your inhibitions and hampers your decision-making skills. Having too much alcohol can make it hard for you to stick with healthy habits that help you control your type 2 diabetes, like checking your blood sugar when you should or taking the proper precautions before eating something that would normally make your blood sugar rise too much.

If you have type 2 diabetes, the Mayo Clinic recommends following the United States Department of Agriculture’s Dietary Guidelines on drinking. That means women should have no more than one drink a day, and men should have no more than two drinks a day. Talk to your doctor if you’re at all unsure whether or not your alcohol use is compromising your diabetes care.

8. See your doctor regularly.

Ask your doctor how often you should see them, then stick with those appointments. It’s important for anyone to have a good relationship with their doctor, see them regularly, and feel comfortable asking questions, Dr. Bloomgarden says. That’s especially key with a chronic condition like diabetes.

“Don’t feel guilty if your blood sugar isn’t in control,” Dr. Bloomgarden says. “Diabetes is a hard disease to have and control. Just make sure you’re comfortable with your doctor and that you show up.”

https://www.self.com/story/control-type-2-diabetes

Diabetes? Go nuts to lower your heart risk

From health.harvard.edu

A near-daily serving of nuts may lower the risk of cardiovascular disease in people with type 2 diabetes, new research suggests. The study, published online February 19 by Circulation Research, relied on diet surveys from more than 16,000 people before and after they were diagnosed with type 2 diabetes, a condition that elevates the risk of heart disease. Researchers asked them about their nut-eating habits over a period of several years. People who ate five servings of nuts per week had a 17% lower risk of cardiovascular disease compared with those who ate less than a serving per week.

Chock full of unsaturated fat, fibre, and minerals, nuts can help control blood sugar, blood pressure, and cholesterol. Tree nuts, which include walnuts, almonds, and pistachios, seemed to offer the strongest benefits in the study. Peanuts, which aren't technically nuts but legumes, weren't quite as healthy. While this study can't prove cause and effect, eating a small handful of unsalted nuts on most days will likely help your heart, even if you don't have diabetes.

https://www.health.harvard.edu/newsletter_article/diabetes-go-nuts-to-lower-your-heart-risk

Are beans good for diabetes?

From medicalnewstoday.com

Beans are a diabetes superfood, meaning they are an excellent choice for people with diabetes and provide many health and nutritional benefits.

The American Diabetes Association (ADA) created a list of beneficial foods for diabetes, or diabetic superfoods, that are "rich in vitamins, minerals, antioxidants, and fibre" and may help prevent disease. Beans are at the top of this list.
This article discusses the benefits of beans, their nutrition, and the best types of beans to consume.

Benefits of beans

Beans are an excellent, affordable source of protein, fibre, and minerals. Adding beans to a meal can help people keep their blood sugar levels stable and help keep the body healthy.
The following sections discuss the benefits of beans for diabetes.

Carbohydrates
Although beans contain carbohydrates, they are low on the glycaemic index (GI) scale and do not cause significant spikes in a person's blood sugar levels.
Beans are a complex carbohydrate. The body digests this form more slowly than other carbohydrates, helping to keep blood sugar levels stable for longer.
According to the University of California, a ½ cup serving of the following beans contains 125 calories, 15 grams (g) of carbohydrates, 7 g of protein, and 0–3 grams of fat when cooked:

• kidney beans
• black beans
• navy beans
• white beans
• garbanzo beans or chickpeas
• lima beans
• pinto beans

Baked beans may contain more carbohydrate. Cans of baked beans can also contain lots of added sugar, so check the label before buying.

The latest ADA guidelines, published in 2019, state that "there is not an ideal percentage of calories from carbohydrate, protein, and fat for all people with diabetes." Instead, they recommend that people follow a diet based on their individual needs. People can work out their personal diet plan with a dietitian or healthcare provider.

Fibre

High-fibre foods, including beans, can reduce the impact of high-GI foods on blood sugar levels. This is because fibre slows down the digestive process, which helps keep blood sugar levels stable for longer.
Eating beans will supply a person with a steady supply of glucose instead of the sudden energy rush associated with simple carbohydrates.
Fibre offers additional benefits for heart health. The American Heart Association (AHA) state that dietary fibre improves blood cholesterol levels and lowers the risk of heart disease, stroke, and obesity, which are all potential complications of diabetes.

Protein

Beans are an excellent source of plant-based protein. Protein is essential for body tissue growth and repair.
The body can break down protein into glucose to use for energy. However, this takes longer than breaking down carbohydrates, slowing down the digestive process.
High-protein foods can help people feel fuller for longer, reducing the risk of overeating and obesity.
According to the ADA, a ½ cup of beans can offer the protein equivalent of 1 ounce of meat, but without the saturated fat. They provide a low-calorie, cost-effective way to add protein to the diet.

Vitamins and minerals

Beans are nutrient-rich, containing vitamins and minerals with little or no trans-fat, salt, and cholesterol. This is one of the reasons why beans are so good at lowering a person's risk of disease.
Beans contain many essential vitamins and minerals, including:

• folate
• iron
• potassium
• magnesium
• calcium

Negative effects

Most people can include beans as part of a healthful diet.
However, if a person does not consume much dietary fibre, they should increase their bean intake slowly. This is because the digestive system can take some time to get used to high-fibre foods, which can cause some bloating and gas.
The body's natural intestinal enzymes cannot digest fibres and starches found in beans. Instead, a process that scientists refer to as bacterial fermentation breaks these starches and fibres down. It is this fermentation process that causes the extra gas.
While some people may find this uncomfortable, it is not harmful.
Beans from a can are a good shortcut to cooking raw beans. However, canned beans often contain a lot of salt. Rinse the beans thoroughly to reduce the salt before eating them.
Bean dip and refried beans often contain added fats, salt, and other ingredients that can reduce the beneficial effect of beans, so it is important to read nutrition labels carefully.

How to add beans to the diet

Beans are a very versatile addition to the diet. People can add them to salads or chilis, use them as a side or main dish, or make them into bean burgers.
Similar to most vegetables, raw varieties are the most healthful. Buying raw beans means a person has complete control over how they cook them and what they add to them.
Soak raw beans in water for 8-12 hours before using them, and then rinse them thoroughly. This helps reduce side effects, such as bloating and gas.
Canned beans can be a good alternative to raw beans and offer a shortcut on the cooking process. When using canned beans, choose a product with no added salt or rinse the beans well before use to reduce any added salt.
When buying baked beans, look for brands that have a lower total carbohydrate and sugar content. People can also make baked beans at home to fully control the sugar and carbohydrate count.
To include more beans in the diet, try the following ideas:

• cooking bean chili, using only beans or replacing some meat with beans
• eating hummus, which contains garbanzo beans (chickpeas)
• adding garbanzo beans or kidney beans to a healthful salad
• making bean burritos
• adding black or red beans to taco meat
• Search for more recipes online or consult a dietitian for more ideas on how to include beans into the diet.
• crushing black beans as part of a base for a vegetable burger
• including navy beans in soups

Summary

Beans offer many health benefits for people with diabetes. They are a versatile, high-nutrient superfood that can help control blood sugar levels and fight disease.
Benefits for people living with diabetes include high protein and fibre, low fat, and low GI rating. If working with a dietitian, speak to them about adding more beans into the diet plan.

https://www.medicalnewstoday.com/articles/325001.php

What to know about low blood sugar in the morning

From medicalnewstoday.com

Low blood sugar in the mornings, also known as morning hypoglycaemia, can make people feel faint, light-headed, or confused when they wake up.

Having low blood sugar in the mornings is common in people on medication for diabetes, though it can also happen for other reasons.
In this article, we look at the reasons why blood sugar can drop in the morning, symptoms of hypoglycaemia, and how to treat and prevent this from happening.

What causes low blood sugar in the morning?

When people go for long periods without eating, the levels of sugar in the blood drops. Since most people do not wake up to eat, blood sugar levels can fall overnight.
Following a period without food, blood sugar levels are known as fasting blood sugar.
Usually, an overnight fast will not affect blood sugar levels, because the body will prevent it from dropping to dangerous levels; for example, the liver releases some of its stored sugar overnight.

Normal fasting blood sugar levels for a person with diabetes are between 70 and 130 milligrams per deciliter (mg/dL). A person with diabetes can measure their fasting blood sugar levels in the morning before breakfast.

When blood sugar levels fall below 70 mg/dL, people may experience symptoms of low blood sugar. Some people may feel very sick with blood sugar levels of 70 mg/dL, while others might not notice signs until blood sugar dips lower than this.
A person who has frequent episodes of hypoglycaemia will become gradually less aware of these symptoms. Conversely, a person who typically has high blood sugar levels can develop symptoms even at levels that are otherwise considered normal.

A person who is pregnant is more likely to experience morning hypoglycaemia because their body uses more calories to help nurture the developing foetus.

Some other causes of low blood sugar in the morning include:
diabetes medications, especially long-acting diabetes medications of the sulfonylurea family or insulin

some other drugs, such as the pneumonia drug pentamidine

alcohol consumption, particularly in people with type 1 diabetes

organ failure, mainly due to chronic kidney disease

recent stomach surgery, particularly bariatric (weight loss) surgery

rare enzyme or hormone disorders that make it difficult for the body to absorb or break down glucose

a sudden increase in activity level, particularly in people with diabetes, since exercise can lower blood glucose

vomiting or diarrhoea

low-carbohydrate diets

an insulin-producing tumour (insulinoma)

other hormonal imbalances, such as low adrenal function and low growth hormone

accidental ingestion of antidiabetic drugs

In rare cases, low blood sugar may be due to cancer, particularly tumours that release insulin-like factors or use up large amounts of glucose.

Symptoms of hypoglycaemia

Symptoms of hypoglycaemia range from mild to more severe. Initially, a person will experience symptoms, such as a fast heartbeat, sweating, hand tremors, and hunger.
However, if the blood sugar levels keep dropping, a person may begin to experience headaches, confusion, changes in personality, irritability, seizures, and even coma if not treated.

Common symptoms include:

• feeling jittery, shaky, or sweaty
• loss of coordination
• anxiety
• irritability
• exhaustion
• a headache
• fatigue
• light-headedness
• difficulty concentrating
• a fast heartbeat
• paleness
• changes in personality
• hunger, including physical symptoms of hunger, such as nausea or a stomach ache
• muscle aches
• blurred vision

If hypoglycaemia is left untreated, symptoms can get worse. This is most common in people who use insulin to control their diabetes and experience frequent episodes of low blood sugar, which might make them less aware of the early warning symptoms.
Symptoms of severe low blood sugar include:

• fainting and loss of consciousness
• seizures

Anyone experiencing severe low sugar levels should see a doctor immediately as it is a medical emergency. People who are in organ failure or who have another serious medical condition, including diabetes, should go to the emergency room.

Treatment

Treatment for hypoglycaemia depends on its cause. When hunger is the culprit, eating a glucose-rich meal, such as fruit and pancakes, can quickly raise blood glucose levels.
Consuming rapid-acting carbohydrates, such as 8 ounces of fruit juice, regular coke, glucose tablets, or candy is also a good way to treat low sugar levels.
People with diabetes who often experience low blood sugar levels in the morning may need to alter their medication dosage or change their diet. However, always discuss symptoms with a doctor before making any changes to diet or medication.
People who develop hypoglycaemia because of alcohol may need to avoid alcohol. Alcohol use disorder (AUD) is a dangerous medical condition and withdrawal can be difficult.
People who drink too much alcohol should talk to a doctor about their treatment options. A person with AUD along with diabetes or another serious medical condition may need a medically supervised detox.

When hypoglycaemia is due to a temporary illness, such as a stomach virus, drinking plenty of water or drinking an electrolyte drink can help prevent dehydration. If vomiting or diarrhoea continues for more than a few days, see a doctor.
Other causes of morning hypoglycaemia can be dangerous or even life-threatening. So, people who frequently experience low blood sugar in the morning should see a doctor.
Keeping a log of symptoms can help with getting an accurate diagnosis. It may also help a person work out what causes low blood sugar levels in the morning and how to prevent it happening.

Prevention

It may not be possible to prevent morning low blood sugar when symptoms are due to a serious medical condition, which is why it is essential to address the underlying condition.

However, remaining well-nourished and eating regular meals may prevent symptoms from getting worse.
When caused by a lack of eating, a person can prevent symptoms by:

• avoiding low carbohydrate diets, which can cause low blood glucose
• eating a snack before bed
• choosing high-fibre snacks, as fibre-rich food slows down glucose absorption and can help prevent low blood sugar in the morning
• eating small, frequent meals throughout the day rather than three larger meals

People with diabetes should monitor their blood glucose levels throughout the day. They may notice a pattern that can help them prevent blood sugar drops.
Changing diabetes medications, or in some cases, stopping them, can help, but always see a doctor before making any medication changes.

Outlook

Low blood sugar in the mornings happens for many different reasons. It is vital not to self-diagnose. Even if symptoms go away after eating a meal, consider making permanent lifestyle changes to reduce the risk of morning blood sugar drops.

Healthful changes include eating a later dinner or having a snack before bed. See a doctor for help managing chronically low morning blood sugar.
Extremely low blood sugar prevents the body from getting the energy it needs and is a medical emergency. So, if eating a meal does not relieve symptoms, a person should go to the emergency room or call a trusted doctor.

Most people who experience low blood sugar in the morning can manage symptoms with a few simple lifestyle changes. Though low blood sugar can make a person feel very ill, it is not always a cause for concern.
When blood sugar levels are dangerously low, prompt treatment will increase the chances of a full recovery.

https://www.medicalnewstoday.com/articles/322079.php

Eggs for breakfast benefit those with Type 2 diabetes

From business-standard.com

People with Type 2 Diabetes (TED) should opt for eggs for breakfast, a recent study suggests.
According to the findings, a high-fat, low-carb breakfast (LCBF) can help those with T2D control blood sugar levels throughout the day.

"The large blood sugar spike that follows breakfast is due to the combination of pronounced insulin resistance in the morning in people with T2D and because typical Western breakfast foods -- cereal, oatmeal, toast and fruit -- are high in carbohydrates," said Jonathan Little, lead author of the study published in the Journal of the American Journal of Clinical Nutrition

According to Little, breakfast is consistently the "problem" meal that leads to the largest blood sugar spikes for people with T2D. The research shows that eating a low-carb and high-fat meal first thing in the morning, is a simple way to prevent this large spike, improve glycaemic control throughout the day, and can perhaps also reduce other diabetes complications.

Study participants, with well-controlled T2D, completed two experimental feeding days. On one day, they ate an omelette for breakfast and on another day, they ate oatmeal and some fruit. An identical lunch and dinner were provided on both days. A continuous glucose monitor -- a small device that attaches to your abdomen and measures glucose every five minutes -- was used to measure blood sugar spikes across the entire day. Participants also reported ratings of hunger, fullness and a desire to eat something sweet or savoury.

Little's study determined that consuming a very low-carbohydrate high-fat breakfast completely prevented the blood sugar spike after breakfast and this had enough of an effect to lower overall glucose exposure and improve the stability of glucose readings for the next 24 hours.

We expected that limiting carbohydrates to less than 10 per cent at breakfast would help prevent the spike after this meal. But we were a bit surprised that this had enough of an effect and that the overall glucose control and stability were improved. We know that large swings in blood sugar are damaging to our blood vessels, eyes, and kidneys. The inclusion of a very low-carbohydrate high-fat breakfast meal in T2D patients may be a practical and easy way to target the large morning glucose spike and reduce associated complications," he explained.

He does note that there was no difference in blood sugar levels in both groups later in the day, suggesting that the effect for reducing overall post-meal glucose spikes can be attributed to the breakfast responses with no evidence that a low-carb breakfast worsened glucose responses to lunch or dinner.
"The results of our study suggest potential benefits of altering macronutrient distribution throughout the day so that carbohydrates are restricted at breakfast with a balanced lunch and dinner rather than consuming an even distribution and moderate amount of carbohydrates throughout the day," Little asserted.

As another interesting aspect of the research, participants noted that pre-meal hunger and their cravings for sweet foods later in the day tended to be lower if they ate the low-carb breakfast. Little suggests this change in diet may be a healthy step for anybody, even those who are not living with diabetes.

https://www.business-standard.com/article/news-ani/eggs-for-breakfast-benefit-those-with-type-2-diabetes-119041500187_1.html

How to take care of your heart, prevent diabetes

From tmj4.com/news

Thirty million Americans already have diabetes. Their pancreas does not produce enough insulin or the body processes it correctly to lower blood sugar. Now, research suggests that what is good for your heart may also prevent diabetes. Good news for those who are at risk right now.
Twenty million more people are projected to develop diabetes over the next 20 years. Is there any way to prevent it? Lee Miller and his doctor think there may be. For ten years, Lee has maintained a 40 pound weight loss, but Lee got a shock at his yearly check-up.
“I had gone to a physical and had bloodwork done and came back with higher blood sugar levels than were good,” Lee said.
The man who used to train for triathlons, was diagnosed with pre-diabetes and he worried that full-blown diabetes could be next.

Joshua J. Joseph, MD, The Ohio State University Wexner Medical Centre and his colleagues assessed the heart health of more than seven thousand people who did not have diabetes. The researchers then used the American Heart Association’s measure of heart health, called Life’s Simple Seven.
For starters, did they have blood pressure of less than 120 over 80? Fasting glucose less than 100, total cholesterol less than 200, and BMI of less than 25? Did they exercise for 150 minutes a week and eat well with two servings of fish weekly? Finally, if they had ever smoked, did they quit?
“People who had four or more of those compared to 0-1, had a 70-80 percent lower risk of diabetes over ten years,” Dr. Joseph explained.
Lee did develop diabetes, but believes shedding about 20 more pounds and increasing his exercise again could be the key to keeping the symptoms under control.
Lee stated, “My doctor feels if I can get there, I may have a chance with exercise.”

Lee says he has cut out all soda and limits his carb intake to 45 grams per meal. He’s also planning to start training for a triathlon again as motivation. In addition to the other heart-healthy recommendations for preventing diabetes, Dr. Joseph suggests limiting sugar-sweetened beverages to only 36 ounces or less every week.

https://www.tmj4.com/news/national/how-to-take-care-of-your-heart-prevent-diabetes

Type 2 diabetes: Adding this ingredient to your meals could lower blood sugar

From express.co.uk

TYPE 2 diabetes causes a person’s blood sugar levels to become too high, and left untreated can lead to more serious health problems. One way to prevent the condition and keep your blood sugar in check is eating certain foods.

Type 2 diabetes is a common condition in the UK which can trigger symptoms such as needing to pee more often, feeling thirsty all the time and feeling very tired. Left untreated, it can lead to long-term complications involving the kidney, eyes and nerves. Diet plays a big part in managing your blood sugar levels, and whether you have type 2 diabetes or not, experts recommend you eat a wide range of foods, including fruit, vegetables and some starchy foods like pasta, and keep sugar, fat and salt to a minimum. Many studies have also shown specific foods to have blood sugar lowering properties, such as onions.

             Type 2 diabetes: Red onion has been proven to lower blood sugar (Image: GETTY)

A study involving 42 people with type 2 diabetes showed eating 3.5 ounces (100g) of fresh red onion reduced fasting blood sugar levels after just four hours.
Additionally, a number of animal studies have shown eating onions to benefit blood sugar control.
A study demonstrated that diabetic rats fed food containing 5 per cent onion extract for 28 days had decreased fasting blood sugar.
Onions anti diabetic effects come from compounds such as quercetin and sulphur.
Quercetin has been shown to interact with cells in the small intestine, pancreas, skeletal muscle, fat tissue and liver to control blood sugar regulation.

A 2015 review which looked at 16 studies found oats have a beneficial effect on glucose control in people with type 2 diabetes.
Experts says oats have this effect because of their low GI score, making them less likely to cause spikes and dips in blood sugar levels.
Oats, including oatmeal and oat bran, also contain B-glucans, which can reduce glucose and insulin responses after meals.

              Type 2 diabetes: Oats have also been proven to lower blood sugar (Image: GETTY)

But doctors recommend people with diabetes don’t eat too many oats because one cup contains roughly 28g of carbohydrates.
Carbohydrates are known to raise blood sugar levels.

Changes to diet isn’t the only way to lower blood sugar.
Alongside a healthy diet, keeping active can help manage blood sugar levels.
But what types of exercise are most effective?
Regular exercise is stated by the government as 150 minutes of moderate intensity aerobic activity a week.
Diabetes.co.uk explained: “Aerobic activity at moderate intensity basically means exercising at a level that raises your heart rate and makes you sweat. This includes a multitude of sports.”

https://www.express.co.uk/life-style/health/1113770/type-2-diabetes-diet-foods-onion-lower-blood-sugar

Research suggests that the Mediterranean diet could benefit those with type 2 diabetes. Here's how.

From thisisinsider.com

The Mediterranean diet is an eating pattern that involves consuming healthy fats, whole grains, and seafood in moderation while also cutting back on eating processed foods.

Some research has found that this pattern of eating can have numerous health benefits for those with type 2 diabetes.

A study has also found that following this eating pattern can potentially lower a person's risk of developing type 2 diabetes.

In recent years, some studies have suggested that following the Mediterranean diet may be beneficial to the health of individuals with type 2 diabetes, the most common form of diabetes. Studies have also suggested that the diet may be effective in lowering a person's risk for developing the disease.

The Mediterranean diet is a popular way of eating that incorporates plant-based foods, whole grains, beans, legumes, fish, nuts, and limited amounts of red meat. Those who follow the diet are also encouraged to cut back on eating processed foods and drinking alcohol.

Here's how following the Mediterranean diet could impact those with type 2 diabetes and those at risk of developing it.

According to a 2013 report by the American Diabetes Association, the low-fat, high-carbohydrate model of the Mediterranean eating pattern can be used to regulate the amount of sugar in a person's blood, something that many individuals with diabetes must keep a close eye on.

In addition, a 2014 Diabetes Care study that had participants with type 2 diabetes found that more individuals who followed a low-carbohydrate Mediterranean diet saw a greater drop in theirA1C levels (the amount of glycated haemoglobin, or haemoglobin that's bound to glucose, in their blood). Those following the Mediterranean diet also delayed their need for diabetes medication more often than those who followed a low-fat diet.

That study also found that more individuals who were following the Mediterranean diet had their diabetes go into remission than those who were following a low-fat diet. That being said, this study was conducted on overweight individuals within a certain age range so more research may be needed to see if the findings apply to a broader selection of people.
In addition, the Mediterranean diet is known for being a high-fibre eating pattern.. This can be beneficial to individuals with type 2 diabetes because consuming dietary fibre can slow the absorption of sugar from one's bloodstream, thus helping to better regulate one's blood sugar levels, according to the Mayo Clinic.

                      Those following the Mediterranean diet can consume fish and vegetables.

                                                                            iStock

The Mediterranean diet can also be beneficial to one's cardiovascular health

Those with diabetes are oftentimes more prone to having high cholesterol levels and are also at risk of developing cardiovascular issues, according to the American Heart Association. And so, following a heart-healthy diet may benefit those with type 2 diabetes.                                      

"Part of the reason the Mediterranean diet is so effective for diabetes is that it serves as a substitution of heart-healthy fats for the saturated fat many Americans get from red meat, butter, and fried foods," said registered dietitian nutritionist Lisa De Fazio.
Per De Fazio, the Mediterranean diet is high in monounsaturated fats, mostly from olive oil, and polyunsaturated fats from nuts and fish. Consuming these types of fats can reduce one's risk of heart disease, according to the National Heart Foundation of Australia.

Overall, The American Diabetes Association has also labelled this eating pattern as one that may help people living with or at risk for diabetes.

A 2011 report published by the American Diabetes Association found that there are "numerous benefits" for diabetes patients who follow a dietary pattern that is similar to the Mediterranean style of eating. These include an overall reduction in mortality rates associated with diabetes and a lower risk of developing certain cardiovascular conditions.

The Association noted that more research may be needed as many of the studies they reviewed were conducted in the Mediterranean region and it is unclear if mimicking the diet while residing in another region is just as effective.

Following the Mediterranean diet may also help individuals lower their risk of developing type 2 diabetes

                      You can eat salmon, quinoa, and broccoli while following this diet.

                                                               iStock                                   

A 2010 study published in the US National Library of Medicine also found that patients who do not yet have diabetes may substantially lower the risk of developing type 2 diabetes if they follow this diet.

This may have to do with the fact that those who follow the Mediterranean diet reduce their consumption of processed foods that can be high in sugar and carbohydrates. Notably, the "steady consumption of inexpensive carbohydrate-rich processed foods" is a risk factor for increased blood sugar levels, which can lead to the development of type 2 diabetes, according to the 2018 American Diabetes Association's Standards of Medical Care in Diabetes.

https://www.thisisinsider.com/does-mediterranean-diet-help-with-diabetes-2019-4

The 7 Best Low-Impact Exercises for People with Diabetes

From everydayhealth.com

Max out the benefits of exercise, while minimizing risks, with these diabetes-friendly workout options

The right exercise program can help you live your best life with diabetes. It can regulate blood sugar levels, improve insulin sensitivity, and even reduce the risk of long-term diabetes complications such as cardiovascular disease.
But when you have diabetes, what’s the right exercise program? Generally, it’s a low-impact one, says James Borchers, MD, associate professor of clinical family medicine and director of sports medicine at The Ohio State University Wexner Medical Centre in Columbus. “It’s important for people with diabetes to get the benefits of exercise and yet prevent any injury and trauma that can occur with high-impact exercises like running and jumping.”
After all, peripheral neuropathy — nerve damage in the extremities that can increase the risk of injuries and infections to the feet — develops within just 10 years in at least half of the people diagnosed with type 2 diabetes, according to one January 2017 review in Diabetes Care. The same review also points out that peripheral neuropathy is in 10 to 15 percent of people newly diagnosed with type 2 diabetes, making prevention strategies all the more important.

                                                                         Getty Images

Meanwhile, older adults with diabetes have plenty of extra considerations: cranky knees, sensitive hips, osteoporosis, and arthritis just to name a few. “We really want to be careful that high-impact activities are not encouraging damage to already compromised tissues and structures,” says Margaret Eckert-Norton, PhD, CDE, a registered nurse and an associate professor of nursing at St. Joseph’s College in New York City.

Problem is, if you’re one of those many people who equate exercise with running, crafting a diabetes-friendly workout routine can feel, well, challenging. Here are seven exercise ideas that minimize impact while maximizing your health.

1. Walking Is a Gentle Exercise Great for People With Diabetes

Despite looking pretty similar to running, walking actually involves a lot less impact, according to an April 2016 study in The Journal of Strength & Conditioning Research. That’s because when walking, one foot is always on the ground — as opposed to running and jogging, which involve “flight time” when both feet are off the ground, Borchers says. And, chances are, you are doing some walking already.
Increase your step count gradually from week to week by parking farther away from the supermarket door, getting in some walking treadmill workouts, pacing when you're on the phone, and taking short post-meal walks. A December 2016 study published in Diabetologia shows that in people with type 2 diabetes, a 10-minute walk after eating may regulate blood sugar levels better than exercising at other times of the day.

2. Yoga and Tai Chi Can Help Increase Your Flexibility

These gentle, meditative practices use your body weight to strengthen a wide range of muscles while improving flexibility, mobility, and — important for older adults and those with neuropathy — balance and stability, Eckert-Norton says.
Before popping in a DVD and getting bendy in your living room, take an in-person introductory class for beginners. Talk to the instructor about your diabetes and any other health or joint concerns to get personalized advice and learn the proper flow for your body.

3. Indoor Cycling Is a Good Exercise for Anyone Prone to Falls

Especially great for people who are unstable on their feet, pedalling away on a stationary bicycle can increase strength and lean muscle mass throughout the lower body and improve cardiovascular health without risking falls, Borchers says.
Start with workouts on a recumbent bike, then move to upright ones and, as you and your doctor feel comfortable, try experimenting with indoor cycling classes. These classes intersperse periods of intense aerobic effort with rest to help you get more benefits in less time. However, it’s important to talk to your doctor before trying out any indoor cycling class to make sure that your heart is healthy enough for high-intensity exercise.

4. Pool Workouts Are Joint-Friendly Due to Their Lack of Impact

The ultimate “gentle” exercise, in-the-water workouts such as swimming and water aerobics are not only zero impact, they are non-weight-bearing, removing the effects of gravity on your joints, Borchers says. In a March 2016 study in The Journal of Rheumatology, researchers studied middle-aged and older adults with osteoarthritis, and found that pool workouts significantly reduced their joint pain and stiffness while boosting their muscle strength and functionality.
Many gyms and community centres have indoor swimming pools for year-round water workouts, so check out what options are available near you. If you’re new to swimming, try taking a class to learn the basics so that you can enter the water safely and with confidence.

5. Elliptical, Stair-Climber, and Rower Training Are Low-Impact Cardio Options

The American Diabetes Association recommends performing at least 30 minutes of low- to moderate-intensity aerobic exercise five times per week. Ellipticals, stair-climbers, and rowers are all great ways to get that cardio in, and with minimal impact. Ellipticals and stair-climbers are ideal for people who are comfortable having all of their weight over one foot at a time, while rowers train both the lower and upper body at once, Borchers says.

6. Weight-Bearing Strength Training Exercises Can Help With Blood Sugar Control

Standing (aka weight-bearing) strength training workouts strengthen your bones to help prevent diabetes-related joint and bone issues while boosting lean muscle mass and strength, according to the National Institutes of Health. “The more lean body mass you have, the more glucose uptake and the better blood sugar control you will have,” Eckert-Norton says. Plus, a March 2017 study in Nutrition & Metabolism shows that strength training directly combats many of the metabolic changes that occur in muscles with type 2 diabetes.

When beginning a strength routine, it’s important to take the time to master proper form, Borchers says. If you don’t know technique (and even if you think you do!), consider scheduling a few sessions with a certified trainer near you who has experience working with people with diabetes.

7. Chair Exercises Are a Convenient Way to Help Boost Your Stability

Break a sweat without leaving the couch. For anyone who has mobility and stability issues (or just wants to work out while watching TV), seated strength-training exercises are a great option for strengthening the upper and even lower body. “In most people who have neuropathy problems in the feet, the hands are still quite functional,” Eckert-Norton says. That makes shoulder presses, bicep curls, and other lifting exercises very doable.
To strengthen the legs from the seated position, try heel and toe taps, seated marches, and banded hip abductions.

https://www.everydayhealth.com/type-2-diabetes/great-low-impact-exercises-diabetes/

New Type 1 diabetes treatment aims to automatically control blood sugar levels

From wildcat.arizona.edu

Klearchos Papas, a UA professor in the department of surgery, is working on a new way to treat Type 1 diabetes. The treatment would release insulin into a person when it senses that their glucose level is too low.

Professors and researchers in the University of Arizona's College of Medicine —Tucson have been testing implantable devices that regulate insulin and the possibility of reversing diabetes without the need for immunosuppression.
Klearchos Papas has worked for the UA since 2011 and is the director of the Institute for Cellular Transplantation.
Papas has been heading this research at the UA and developing the implantable device in collaboration with researchers and scientists worldwide.

Islet transplantation is a medical innovation that allows adults with Type 1 diabetes to receive islets from donors through the liver. The islets then begin to produce insulin for the body. However, there are flaws to this method, according to Papas.
"An issue with applying this to the larger scale is it requires human islets from human organs," Papas said. "There are only about 5,000 donors available in the U.S., and there are millions of people who could potentially benefit."
Papas also said injecting these cells into the liver still requires suppression of the immune system, because the cells come from a different human donor and will be rejected if the immune system is not suppressed.
"You really cannot do this on children, it has a lot of side effects," Papas said.

Papas' implantable device protects the transplanted islets from being attacked by the body's immune system. The device is often referred to as a "tea bag."
This tea bag device was first developed by Robert Johnson, research professor in the Department of Surgery at the UA, in the 1990s and has been modified by Papas for current research. Johnson is a Type 1 diabetic, diagnosed in 1969, and has been conducting research on diabetes throughout his career.

Science over the years has led to the recent creation of cells that can be grown, allowing for a more abundant source of cells that can be used for this research and the treatment of millions of people.
"Several companies and groups have succeeded recently in making cells that release insulin in response to glucose like the normal beta cells," Papas said. "Not quite there yet, but it's very close."
Johnson said he came out of retirement to join Papas at UA to further conduct this research once he learned of the cells that could be converted to be insulin producing.
"The real breakthrough in this field of transplanting cells to treat diabetes has come through the work done on stem cells," Johnson said.
The tea bag device, however, cannot yet be tested on humans. Current trials include testing the device on rodents and pigs.

Leah Steyn, assistant research scientist in the College of Medicine, oversees all the animal research in the college. She has officially been working under Papas since 2015.
"We take [the devices] and load them with cells, or islets, and we actually transplant those into diabetic animals," Steyn said. "We're looking at reversing diabetes in animals with those devices as a proof of concept, and eventually that will go into humans."
Steyn said they have had success in their testing on rodents, specifically rats, and were able to reverse the animal's diabetes.
"We have our first diabetic pigs studies going right now, and they look pretty promising," Steyn said.
A lot of this work is funded through grants that Papas receives. His research has recently landed him a two-year, $1.2 million grant from Juvenile Diabetes Research Foundation to continue his research.
"I have received quite a bit of funding from them," Papas said. "I think this is like the sixth or seventh grant that I have received throughout the years."

Papas said if they rely solely on the money from grants, they could be testing the devices on humans in three to five years. However, if their lab partnered with a pharmaceutical company or somebody that could accelerate the work, they could be testing on humans in 12 to 18 months.
"That's as fast as we could get there if we had the funding we needed," Papas said.
Papas said as the research moves closer to being ready for human testing, the work gets more expensive and more intense. He added, along with funding from JDRF, he also receives funding from National Institutes of Health.
"Each one of them covers a piece of the puzzle," Papas said.
Papas expressed his thanks to Dr. Leigh Neumayer, chair of the Department of Surgery, and Dr. Robert Harland, surgical director of solid organ transplantation at UA, because they have been integral to the project's success. He also shared his gratitude for the support of UA leadership and President Dr. Robert Robbins.

http://www.wildcat.arizona.edu/article/2019/04/new-type-1-diabetes-treatment-aims-to-automatically-control-blood-sugar-levels

Type 2 Diabetes - The Powerful Anti-Inflammatory Spice to Help Manage Diabetes

By Beverleigh H Piepers

Turmeric may be one of the most effective anti-inflammatory spices in existence. It has long been known as being a powerful spice that has been used in India for thousands of years: used as a spice and a medicinal herb. Believe it or not, it may help you better control your Type 2 diabetes. A study published in The International Journal of Endocrinology and Metabolism looked at turmeric and its active compound curcumin and its ability to help manage Type 2 diabetes.

Here is what the research says about turmeric and Type 2 diabetes...

• increased glucose uptake,
• reduced hyperglycaemia,
• improved pancreatic cell function, and
• diminished liver glucose production.

Overall studies on turmeric in regards to managing Type 2 diabetes found beneficial effects when it came to lowering blood sugar levels.

In addition to diabetes support, turmeric holds powerful anti-inflammatory health benefits, and the better you manage your inflammation, the better your health will be in general as the majority of disease seen today is linked to some form of inflammation. Turmeric helps your body to fight any foreign invaders. It also helps in repairing damage to your body.
Turmeric in addition to...

• removing processed sugars,
• processed foods, and
• additives from your diet,

can significantly help reduce the overall inflammatory load on your body.


How to Add Turmeric to Your Diet. So, how do you go about adding turmeric to your diet plan? One of the best ways is to make a turmeric milk latte using...

• ground turmeric,
• full-fat unsweetened coconut milk,
• a pinch of cracked black pepper, and
• a teaspoon of raw honey.

Enjoy this milk latte as an evening treat to help wind down your day, reduce inflammation, and support blood sugar balance. You can even add a pinch of ground cinnamon for added blood sugar support.

Here are some other ways you can add turmeric to your diet...

• blended into a smoothie,
• added to stir fries,
• enjoy a turmeric tea,
• sprinkle it over dark leafy green vegetables,
• use it in soup, or
• add a pinch to frittatas or omelettes.

Turmeric is one of those spices proven to have more health benefits than one can count, and blood sugar management happens to be one of them. To help support overall health, and to help boost your diabetes management plan, try making turmeric a regular part of your diet plan. A little goes a long way, so you don't have to add a ton, just a sprinkle here and there, or a mug of turmeric milk will do your body good!

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.

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