Avocados may help manage obesity, prevent diabetes

From eurekalert.org

Your guacamole may hold the key to managing obesity and helping delay or prevent diabetes, according to a new study by a University of Guelph research team.

For the first time, researchers led by Prof. Paul Spagnuolo have shown how a compound found only in avocados can inhibit cellular processes that normally lead to diabetes. In safety testing in humans, the team also found that the substance was absorbed into the blood with no adverse effects in the kidney, liver or muscle.

The study was recently published in the journal Molecular Nutrition and Food Research.

                             IMAGE: Prof. Paul Spagnuolo      Credit: University of Guelph

About one in four Canadians is obese, a chronic condition that is a leading cause of Type 2 diabetes. Insulin resistance in diabetic patients means their bodies are unable to properly remove glucose from the blood.
Those complications can arise when mitochondria, or the energy powerhouses in the body's cells, are unable to burn fatty acids completely.
Normally, fatty acid oxidation allows the body to burn fats. Obesity or diabetes hinders that process, leading to incomplete oxidation.
The U of G researchers discovered that avocatin B (AvoB), a fat molecule found only in avocados, counters incomplete oxidation in skeletal muscle and the pancreas to reduce insulin resistance.

In their study, the team fed mice high-fat diets for eight weeks to induce obesity and insulin resistance. For the next five weeks, they added AvoB to the high-fat diets of half of the mice.
The treated mice weighed significantly less than those in the control group, showing slower weight gain. More important, said Spagnuolo, the treated mice showed greater insulin sensitivity, meaning that their bodies were able to absorb and burn blood glucose and improve their response to insulin.

In a human clinical study, AvoB given as a dietary supplement to participants eating a typical western diet was absorbed safely into their blood without affecting the kidney, liver or skeletal muscle. The team also saw reductions in weight in human subjects, although Spagnuolo said the result was not statistically significant.

Having demonstrated its safety in humans, they plan to conduct clinical trials to test AvoB's efficacy in treating metabolic ailments in people.
Spagnuolo said the safety trial helped the team to determine just how much AvoB to include in the supplement formulation.

Having received Health Canada approval for the compound as a human supplement, he will begin selling it in powder and pill forms as soon as 2020 through SP Nutraceuticals Inc., a Burlington, Ont.-based natural health products company.

He said eating avocados alone would likely be ineffective, as the amount of natural avocatin B varies widely in the fruit and we still do not fully understand exactly how it is digested and absorbed when we consume a whole avocado.

Although avocados have been touted as a weight-loss food, Spagnuolo said more study is needed. He said a healthy diet and exercise are recommended to prevent metabolic disorders leading to obesity or diabetes.

PhD student Nawaz Ahmed, lead author of the paper, said, "We advocate healthy eating and exercise as solutions to the problem, but that's difficult for some people. We've known this for decades, and obesity and diabetes are still a significant health problem."

In earlier work funded by the Ontario Institute for Cancer Research, Spagnuolo has studied the potential use of avocatin B for treating acute myeloid leukemia.

https://eurekalert.org/pub_releases/2019-10/uog-amh103019.php

You Could Have Diabetes While at a Healthy Weight: Here’s How

From endocrineweb.com

Most often we associate having diabetes with overweight or obesity; however, there’s a surprising twist to the diabetes story–you may at risk even if you are at a healthy weight, or even underweight. Although hard to believe, it appears particularly true if you are in a racial or ethnic group other than Caucasian.

Diabetes ranks as one of the most common chronic diseases in the United States, with at least 12% of the population likely to develop diabetes. The numbers do not give a full picture of the rising rate of diabetes. What does this mean for you?

According to data gathered by Kaiser Permanente, a California-based managed care medical organization, a startling new discovery has been made regarding risk of diabetes–even if you are at a healthy weight but you are biracial or fall into one of four racial/ethnic categories other than White, you may have a higher risk of developing T2D.

   If you are Hispanic, Asian, or Hawaiian, you are at increased risk of developing diabetes, even if            you are thin. Be sure to have your blood sugar checked regularly. Photo: fstop123@iStock

Why Might Non-White Adults Develop Diabetes While at a Healthy Weight?

Hoping to tease out an explanation for this unexpected relationship between obesity and ethnicity in diabetes, the researchers looked at the prevalence of diabetes and prediabetes among different racial groups in various ranges of body weight. Using records from three integrated healthcare organizations, they evaluated medical records of more than 4.9 million patients who met established criteria.

The racial makeup of the study group was diverse:

• 50% White
• 21.6% Hispanic/Latino
• 12.7% Asian
• 9.5% Pacific Islander/Hawaiian
• 0.5% American Indian/Alaskan Native
• 4.3% multiracial or undeclared

The rates of diabetes increased across all races as both age and body mass index (BMI) increased, which was as expected. Now for the plot twist–Compared to their white counterparts, individuals from all other races were more likely to be develop diabetic across all body weight ranges. More stunning, the risk of diabetes was more pronounced among individuals who were underweight, at a healthy weight, or slightly overweight than anyone who reached the level of obesity, according to study measures.

The risk of developing prediabetes, similarly, rose with increasing age and body weight. Yet, among individuals who are Hispanic, Asian, or a Hawaiian/Pacific Islander, the chance of developing diabetes at lower ranges of body weight was significantly higher. These findings suggest that something other than body mass index must be behind the development of diabetes in these racial groups.

Being At a Good Weight May Not Be Enough for You to Avoid Diabetes

“Our research identified a group of people at risk who don’t get as much attention for diabetes: those who are underweight,” says Yeyi Zhu, PhD, a research scientist with the Kaiser Permanente, and the study lead author. “In particular, we found significant differences in diabetes prevalence among underweight men, from 7.3% in Whites to more than double that, or16.8%, in American Indians/Alaskan Natives.”

So while many individuals who are overweight may be screened by the doctor, as a matter of course, if you fall into one of the high risk minority groups, you might want to ask your healthcare provider to check your blood sugar, to evaluate your risk of  prediabetes and diabetes, even if you are in a healthy body weight range, or BMI. This is particularly true as you get older, says Dr. Assiamira Ferrara, MD, PhD, a senior research scientist at Kaiser Permanente.

The study has important implications to both providers and patients, says Unjali Gujral, MPH, PhD, assistant professor with the Emory Global Diabetes Research Center in Atlanta, Georgia. “From a provider standpoint, the US Preventive Services Task Force for Diabetes Screening currently recommends using overweight/obesity as the main screening criteria in all adults ages 40-70 years. Clearly, continuing to do so will likely lead us to miss a substantial number of racial/ethnic minorities at risk of diabetes.”

Previous work has suggested a BMI cut-off point of 23 kg/m² for Asian populations. “However, it seems likely that a much lower body weight cut-point may need to be established to assure that we are identifying more high risk individuals in other race/ethnic groups,” Dr. Gujral tells EndocrineWeb.

In addition, there isn’t a lot of data about the most appropriate approach to treatment for those who are not overweight. “While the first-line pharmaceutical treatment for type 2 diabetes is currently metformin, which targets insulin resistance, this may not work in non-overweight individuals; instead, may be a more prudent strategy for these individuals may be to introduce treatments aimed at promoting the preservation and recovery of β-cells, which secrete insulin. But much more research is needed in this aspect,” she says.

We’ve been lead to believe that if our weight is under control, there would be no reason to think we should worry about having diabetes. But Dr. Gujral says that the evidence is strong enough to suggest we rethink this. She adds: “People should still be mindful that you are eating a healthy diet and getting regular physical activity—at all weights, and you should consider getting screened for diabetes even when you have a low BMI, particularly if you have a family history of the disease.”

How to Explain the Discrepancy between Body Weight and Risk of Type 2 Diabetes

Why those who avoid being overweight may be at increased risk for diabetes isn’t fully understood, says Dr. Zhu. “Body composition and factors such as physiology and susceptibility to impaired insulin secretion may play a role. In previous studies, for instance, researchers have found that Asians have a higher visceral fat than Whites at a similar body mass index. Having a higher percentages of visceral fat [eg, adipose fat surrounding internal organs] are associated with having an abnormal glucose metabolism.”

To gain a clearer understanding of the factors which may prompt diabetes, we’ll need to look more closely at body composition, genetics, and other lifestyle factors that may contribute to disparities in this chronic disease burden, Dr. Zhu says.

In addition, Dr. Gujral believes that there are likely to be different mechanisms and causes in distinct populations, and with that, differences in the effectiveness of the current screening tools for those whose diabetes stems from causes other than overweight.

“What we hypothesize at this point is that individuals with ancestry from regions of the world that historically had less access to food may have evolved to metabolize energy differently,” say Dr. Gujral. “These minority groups, therefore, may have innate susceptibility to poor insulin production, and may have higher levels of ectopic fat that settles around the organs such as the liver—these differences may contribute to increased diabetes risk. Since these factors likely vary by race and ethnicity, a lot more additional research is needed to truly understand the reasons behind this,” so we can improve detection and treatments.

Steps You Can Take to Reduce the Chance of Developing Diabetes

The experts advice remains the same for now: evaluate your lifestyle and adjust your food choices and activity level, regardless of your weight.

“Focus beyond your weight, to be sure you are doing whatever you can to promote good overall health,” Dr. Gujral tells EndocrineWeb. “This can be practiced by eating a diet high in fibre-rich foods including more vegetables, having limited lean meats, and avoiding saturated fats and added sugars.”

She adds: “Also keep hydrated (ie, drink plenty of water), get adequate sleep, and it is important to aim for at least 150 minutes a week of mild to moderate physical activity. This should be something sustainable and enjoyable whether it is hiking, playing tennis, running, or simply walking around the block.”

https://www.endocrineweb.com/news/diabetes/62527-you-could-have-diabetes-while-healthy-weight-heres-how

Which Comes First, Pump or CGM?

From asweetlife.org

Which technology will better improve your blood sugar management and quality of life: an insulin pump, or a continuous glucose monitor (CGM)? While these two technologies have a marvellous potential to combine forces, the sad truth is that many people with diabetes cannot afford two expensive devices, if they can afford any at all.

It’s a question that has been thoroughly investigated and debated by doctors and academics. And it seems like the experts are beginning to agree: if you had to choose just one device, you’re better off with the CGM.

This new consensus is important news, and not just for patients that want to optimize their glycaemic control. Insurance companies also want to know what devices will result in healthier (that is, less expensive) outcomes. If the medical establishment is seen to favour one technology over the other, it will have significant consequences for the way that these devices are priced and prescribed.

In recent weeks, two more studies have contributed to the growing literature on the subject.
The three-year ‘COMISAIR’ study out of Prague has been published in the latest edition of Diabetes Care. Researchers followed about 100 participants, split into four different groups: pump with CGM, pump without CGM, multiple daily injections (MDI) with CGM, MDI without CGM. Patients that used the CGM enjoyed both significantly lower A1C and lower incidence of hypoglycaemia compared to those checking their blood sugar manually with finger sticks. What appeared to surprise researchers is that these improvements were comparable between the groups that used a CGM with an insulin pump, and without. That is to say, the method of insulin delivery appeared to be irrelevant.

The COMISAIR study was partially funded by Dexcom, so some readers may view the conclusions with scepticism. While it pays to be wary of industry-backed science, in this case I think that Dexcom’s interests more or less align with those of people with diabetes. It’s also worth reiterating that Dexcom’s customers, and the intended audience for such studies, is not patients but the insurers. The authors of the COMISAIR study clearly called the “payers” to notice when they estimated and underlined the cost savings associated with better glycaemic control.

Meanwhile, in the August edition of Current Diabetes Reports, a team of American endocrinologists asks the question more pointedly: “which should come first: an insulin pump or a continuous glucose monitor?” Their conclusion is confident. After reviewing recent clinical trials and considering practical issues such as cost and quality of life, the authors definitively recommend the CGM as “first-line technology.”

This review considered a larger number of studies, which all showed more or less the same thing: that people using CGM technology invariably spent less time in a hypoglycaemic state (<70 mg/dL) and usually also had a lower A1C. Insulin pumps showed no such benefits in comparison to utilizing multiple daily injections. Several of the studies looked specifically at participants with only the CGM or with only an insulin pump, and all concluded that the CGM offered superior blood sugar control.

Other factors also appear to favour the CGM. In comparison to an insulin pump, a CGM typically requires less training and can be more easily integrated into a patient’s management regimen. Protection against hypoglycaemia reduces emotional distress, improving quality of life. What’s more, CGMs are usually less expensive, given the usually high cost of the insulin pump itself. Monthly costs for the Dexcom and Freestyle units are more or less competitive with some of the leading insulin pumps, but they don’t require the same initial outlay.

If you’ve used one of the newer CGM models, you may find the conclusions unsurprising. It seems almost self-evident that having reliable real-time glucose measurements would enable people with diabetes to better fine-tune their daily glucose management. But it’s worth remembering that the CGM experienced a somewhat rocky introduction. In our interview with Dexcom CEO Kevin Sayer, he noted that the many insurance companies are still trigger shy because patients tended to give up on their earlier CGM models, which were by comparison clunky and inaccurate. It is only in recent years, with the introduction of the Freestyle Libre and the Dexcom G5 and G6 systems, that patients have really taken enthusiastically to the technology. One of the remarkable aspects of the COMISAIR study was the very high rate of adherence: study participants overwhelmingly continued to use their CGMs for the entire three years of the study.

CGM manufacturers are extremely eager to have their technology recognized as the “standard of care” for people with Type 1 (and eventually Type 2) diabetes. These recent studies, which both recognize and strengthen the consensus in favour of the CGM, will hopefully help to make this potentially vital technology even more widely available and accessible.

https://asweetlife.org/which-comes-first-pump-or-cgm/?utm_source=ASweetLife.org+List&utm_campaign=406cf3c64f-ASweetLife+Weekly+Update++-+Nov.+14%2C+2017_COPY_01&utm_medium=email&utm_term=0_5125b14cf8-406cf3c64f-413392997

Diabetes Control: Healthy Carbs vs. Unhealthy Carbs

From communitynewspapers.com

To an individual with diabetes, carbohydrates, or “carbs,” serve a key role in their everyday lives. Carbs represents the main nutrient that readily converts into glucose, or sugar, in the bloodstream for energy. And it’s carbs that can easily fuel spikes in blood sugar levels, causing issues for people with diabetes.

For that reason, choosing the right carbohydrates — and controlling the amount consumed — is one of the best approaches to prevent and manage diabetes. What type of carbohydrate foods are important for managing diabetes? And how much is considered healthy?

Controlling blood glucose levels is dependent on several factors, including how much carbohydrates you eat, how much insulin your body produces and how well your body responds. Insulin is a naturally occurring hormone secreted by the pancreas. Many people diagnosed with type 1 diabetes, and some with type 2 diabetes, are prescribed insulin, either because their bodies do not produce insulin (type 1 diabetes) or do not use insulin properly (type 2 diabetes).

Types of CarbsThere are “simple” and “complex” carbohydrates. Simple suggest that they are broken quickly for energy, raising your blood sugar more easily. Simple carbs, can apply to natural foods like fruits and milk as well as refined-sugar products, such as cookies, pastries and other desserts as well as sweetened drinks. The latter are the least nutritious.

On average, Americans consume about 13 percent of daily calories from “added sugars,” that’s the sweet stuff many people add to their coffee or is found in sweetened beverages. These simple carbs, especially sugary sodas and other drinks, have helped contribute to the obesity epidemic in the U.S.

Healthy CarbsComplex carbohydrates, or the “healthy carbs,” take longer to break into glucose, either from their molecular structure or because they have higher fibre quantities, which helps slow down the rate at which carbs are digested and the rate at which they raise your blood sugar. These carbs also tend to be more nutritious.  Most of us know what the healthy carbs are: plant foods that deliver fibre, vitamins, minerals, and phytochemicals, such as whole grains, beans, vegetables, and fruits. The naturally occurring sugar in whole fruits is healthy because it is loaded with fibre, antioxidants and other important nutrients.

Whole Grains vs. Refined Grains
Whole grains are healthier than refined grains. A whole grain is a grain in its original state – the whole seed, or kernel, of the grain. Whole grains have more nutrients than refined grains, which consist of a seed stripped of one or more its layers. Some examples are whole grains are whole wheat, corn, brown rice, oats, barley, quinoa, sorghum, spelt and rye.

“Complex carbohydrates take longer to turn into sugar,” says Carla Duenas, registered dietitian with Community Health at Baptist Health South Florida. “For example, brown rice takes a bit longer to turn into sugar because of the fibre, which is the gatekeeper — it controls the blood sugar from rising too much or too fast. Even better when eaten as part of a balanced meal, like with protein and salad”.

In contrast, white rice can have the same amount of carbohydrates but it’s going to spike blood sugar much faster and higher because it lacks the fibre. “This is an important distinction for someone with diabetes who needs to control their blood sugar,” she adds.

Ms. Duenas points out that some people with diabetes are “scared” of eating fruits because they know that they contain sugar. “But a whole fruit is different,” Ms. Duenas explains. “Again, it’s because of the fibre that a glass of orange juice is not the same as an orange.  A whole orange will provide a small amount of sugar paired with fibre, while a glass of juice contains the sugar of 5-6 oranges without fibre. For this reason, fruit juices, even if unsweetened are not healthy for anyone, particularly  for people looking to manage their blood sugar levels.”

The Right Amount of CarbsThe quality of carbs we consume is very important, but quantity is also key, she adds, especially for people with diabetes.
“Brown rice is healthier because it’s a whole grain and it has fibre,” says Ms. Duenas. “But if a person eats three cups of brown rice, they’re still going to get a blood sugar response that’s too high, and too fast as well. So it’s both the quality and quantity that are important.”

What’s the right amount of carbs? About 25 percent of your daily “plate” should consist of whole grains or complex carbs, says Ms. Duenas, reflecting the U.S. dietary guidelines. Half of your daily consumption should consist of whole fruits and vegetables, with the remaining 25 percent made up of lean proteins. It’s best to choose lean or low-fat meat and poultry.

“When it comes to eating out, most restaurants provide a whole grain alternative,” says Ms. Duenas. “Always ask if they have a brown rice or whole wheat pasta or crust option, for example. It’s not the end of the world if they don’t, just make sure the meal also contains salad or vegetables and a lean protein. Unfortunately, most restaurants are going to give you too many carbohydrates so portion control will be key in this case.”

According to the American Diabetes Association (ADA), the following are good sources of dietary fibre:

• Beans and legumes. Think black beans, kidney beans, pintos, chick peas (garbanzos), white beans, and lentils.
• Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with edible seeds (for example, berries).
• Whole grains such as:
  – Whole wheat pasta
  – Whole grain cereals (with three grams of dietary fibre or more per serving, including those made from whole wheat, wheat bran, and oats.)
  – Whole grain breads (one slice of bread should have at least three grams of fibre. Another good indication: look for breads where the first ingredient is a whole grain.)
• Nuts — try different kinds. Peanuts, walnuts and almonds are a good source of fibre and healthy fat, but watch portion sizes, because they also contain a lot of calories in a small amount.

Plant-Based Proteins
The ADA says these plant-based protein foods provide quality protein, healthy fats, and fibre. They vary in how much fat and carbohydrate they contain, so make sure to read labels.

• Beans such as black, kidney, and pinto
• Bean products like baked beans and refried beans
• Hummus and falafel
• Lentils such as brown, green, or yellow
• Peas such as black-eyed or split peas
• Edamame
• Soy nuts
• Nuts and spreads like almond butter, cashew butter, or peanut butter
• Tempeh, tofu

https://communitynewspapers.com/south-miami-featured/diabetes-control-healthy-carbs-vs-unhealthy-carbs/

7 Helpful Tips I Have for Anyone Else Travelling With Type 1 Diabetes

From self.com

Here’s advice from someone who’s done it. A lot.

If you live with a chronic illness, there’s no such thing as taking a vacation from looking after yourself—even when you’re, you know, actually on vacation. I say this as someone who’s been traveling with type 1 diabetes for 21 years (I was diagnosed at age seven), taking incredible trips from Vietnam to Italy to Nicaragua and more.

No doubt, being diabetic means you’re going to be traveling with some extra baggage in both the literal and figurative senses. “Going on a trip can be anxiety-provoking as it is. Throw in a chronic disease, and it can become a big deal because there's so much more to think about with both your trip and your health,” Mary Vouyiouklis Kellis, M.D., an endocrinologist at the Cleveland Clinic, tells SELF.

But, as I’ve figured out over the years, there are ways to make the experience a whole lot easier for yourself. Perhaps unsurprisingly to anyone with T1, it mostly involves a lot of planning and preparation. “It’s really important to pre-plan when you have diabetes so you’re better prepared to take care of any situation that might arise,” Dr. Vouyiouklis Kellis says.

                                                         Getty Images/ AzmanJaka

So, for all my fellow T1 travellers, here are a few doctor-approved (and me-approved) ways to set yourself up for smooth sailing on your adventures.

1. Make a pre-trip appointment with your endocrinologist.

“It’s a really good idea to see your endocrinologist [a few] weeks before your trip so you can come up with a travel plan together,” Dr. Vouyiouklis Kellis says.

You probably won’t want or even need to see your doctor before every trip, especially once you get the hang of things (which will happen pretty quickly if you’re someone who travels a lot). But if you have any questions, uncertainties, or pre-trip nerves, it’s absolutely worth the visit. There are also a few situations in which you should definitely check in with your endo, like if you’re taking your first trip since you’ve been diagnosed or your first trip in many years; you’re going somewhere for an extended period of time; or you’re going on a physically strenuous or geographically isolated trip (like backpacking in a remote area).

Your doctor can help you figure out how your day-to-day diabetes management may change while you’re away. The best way to get practical, tailored-to-you medical advice is by talking to someone who knows your medical history, where you’re going and for how long, and what you’ll be doing, Dr. Vouyiouklis Kellis says. “It’s hard to give [general] recommendations for specifics on things like how to adjust your insulin because it is so variable,” she explains.

Let’s say you tell your doctor that you have a lot of walking tours through quaint local towns booked for the mornings, which is also when your blood sugar tends to run low. Your doctor can then help you figure out a temporarily reduced basal insulin rate to keep your blood sugar stable. Or maybe you’re off to Italy and know that pasta does a number on your blood sugar, so your doctor might advise you to up your dinnertime insulin ratio a little. (Talking with your doctor about the food situation on your trip can be a smart idea no matter what, since properly navigating what you eat is such a big part of living with either type of diabetes.)

Your doctor can also help you plan for what you will do in case of a potential emergency, like if your insulin pump malfunctions while you’re traveling. Maybe you and your doctor will already have figured out how many units of long-acting insulin you’d need to replace your basal insulin rates when dealing with a wonky pump, along with the ratios of short-acting insulin you’d need to cover carbs or correct for high blood sugar. This kind of situation is a lot less scary if you already have your plan B on paper.

Beyond that, this visit is also a good time to ask about any vaccines you might need while traveling, the Centres for Disease Control and Prevention (CDC) says. Even if you can’t necessarily get the vaccines you need at your endocrinologist’s office, they might be able to give you a heads-up about which ones will be necessary to stay as safe as possible. Two birds, one stone—you know the deal.

2. Pack twice as much of every diabetes supply as you think you’ll need.

Make a packing list including every single item you regularly use to control your diabetes: test strips, lancets, alcohol swabs, syringes, pump reservoirs, infusion sets, ketone strips, glucose tabs, the whole nine yards. Figure out how much of each you plan to use. Then double it.

I’ve always followed this simple rule of thumb, and it’s never let me down. If you don’t believe me, then take it from the CDC, which also recommends this tip.

Yes, this takes up a lot of precious luggage real estate. But I can assure you that sacrificing a beach read or your fourth pair of flip-flops is 100% worth it. Some travel scenarios can make you go through supplies faster than usual, like getting stranded somewhere for a few days or having to frequently test and treat unusually erratic blood sugar. Bringing twice as much stuff as you think you’ll need will help cover you in those situations. It will also probably give you some peace of mind. Running even slightly low on supplies can trigger enough stress and anxiety to ruin a trip. It’s hard to enjoy yourself if you think there’s a possibility you won’t have life-sustaining medical supplies!

3. Put your medical supplies in your carry-on.

Airlines lose suitcases. Every. Single. Day. So, yes, that massive arsenal of medical supplies needs to board the plane with you.

I’ve lost my luggage only one time, and it was just for two days. But on that one occasion—and the several times I worked myself into a panic at the baggage carousel, mistakenly thinking my bag was gone forever—I cannot even begin to explain how grateful I was to have all my diabetes care supplies in my carry-on. Again, these are the literal essentials necessary to keep you alive and healthy. They take priority over whatever else you want to carry on. (It also helps to have the biggest carry-on the airline allows, by the way, so that you still have room for some other stuff.)

If you’re going on a really long trip and physically cannot carry all your supplies on board, then pack half in your suitcase and half in your carry-on. You should have at least a week’s worth of supplies with you at the bare minimum, Dr. Vouyiouklis Kellis says. And no matter what, the CDC recommends bringing all of your insulin in your carry-on so it’s not subject to the extreme and potentially damaging temperature changes that can happen in the cargo area of the plane. (On that note, brush up on the care instructions for your diabetes medicine and equipment before traveling so you don’t accidentally do something that can mess up its efficacy, like leaving insulin in the sunlight by the pool.)

4. Mention your medical supplies to TSA before you go through airport security.

Airport security can be extremely stressful for pretty much anyone. That basically goes double if you’re traveling with medical devices and supplies. Fortunately, there are a couple of ways to make the airport security process easier for all involved.

What I’ve learned over the years is that communicating that you have diabetes ASAP will generally be to your benefit. The TSA recommends taking all of your medication and medical equipment out of your carry-on before it goes through screening and telling the TSA officer that you have some medically necessary supplies that will be going through security. Remember, you’re exempt from the 3.4-ounce liquid limit when it comes to medically necessary stuff like insulin and ice packs for said insulin.

The TSA doesn’t require that you carry all of your meds in prescription bottles or packaging, but they do recommend making sure all of your medication is clearly labelled to help things go more smoothly and quickly. Technically (and kind of surprisingly), each state has its own laws about prescription labels that the TSA recommends following when traveling through the United States. If you’re concerned, you can do some research about those laws based on where you’re headed.

5. Be ready for a pat-down in some cases (and budget extra time for security).

If you have an insulin pump and/or continuous glucose monitor (CGM) and will be flying to your destination, this one’s for you.

First and foremost, do not put an insulin pump or CGM through the X-ray machine because it could damage them, the CDC says. “I think a lot of people don’t actually know that,” Dr. Vouyiouklis Kellis adds. I didn’t for a long time! Most of the time, the TSA has either just passed my pump along without putting it in the X-ray machine, or they’ve required additional screenings. These additional screenings usually involve a pat-down of the pump that you can do yourself and an explosive trace-detecting sampling of your hands, the TSA explains.

Things get trickier when it comes to taking an insulin pump or CGM through metal detectors and body scanners. The TSA says it’s okay for insulin pumps and CGMs to go through both of these devices, but some manufacturers say body scanners can harm these medical supplies. I recommend reaching out to your insulin pump/CGM manufacturer to find out what they say about this or seeing if they have instructions online.

Even if the body scanner doesn’t harm your insulin pump or CGM, these devices may show up on the scan and prompt the TSA to pat you down anyway. To expedite things, you can just ask for a pat-down in the first place, the TSA says. You don’t have to take your devices off; just let the TSA know they’re there before the pat-down begins.

Another thing you can do: Print out a TSA Notification Card that you can hand to a TSA agent to quickly communicate that you have diabetes and are wearing a personal medical device. This won’t negate the need for a pat-down, but it might speed things up a bit.

As you can tell, the whole security process can take some extra time when you’re traveling with type 1 diabetes. To avoid contributing to travel anxiety, make sure you factor that in when deciding when you’ll get to the airport before your flight.

6. Bring a doctor’s letter and medication list on your trip.

In addition to being verbally communicative at security, Dr. Vouyiouklis Kellis recommends getting a signed letter from your doctor that states that you have diabetes and need to have your medical supplies with you at all times. “Hopefully, that can help deter any potential issues with TSA,” she says.

It’s also super smart to have a list of medications with you whenever you travel, Dr. Vouyiouklis Kellis adds. Although this can be included with your doctor’s note, you don’t actually need it for security, so it can be separate. Do whatever makes it easiest for you to have this medication list prepared for an emergency in which you need to get your hands on a medication like insulin while you’re abroad.

“In other parts of the world, they often have the same kinds of insulin, but it can have different names and come in different [bottles],” Dr. Vouyiouklis Kellis says. You can show your medication list to a pharmacist or clinician “so they can see exactly what you’re taking” and get around any language barriers, Dr. Vouyiouklis Kellis explains.

I know first-hand how useful this tip can be. I studied abroad in Italy for a few months in college, and toward the end of my stay, I was running pretty low on insulin. (I heavily enjoyed my carbs while I was there, as you do.) I saw a primary care doctor and showed him the type of insulin I was taking, and he gave me a prescription for the exact brand and bottle I needed. Had I been without that list, I’m not sure my beginner’s Italian would have helped me get my medication.

To make seeing a doctor for diabetes-related reasons even less stressful while traveling, the CDC recommends mapping out a few doctor’s offices or clinics/pharmacies close to where you’ll be located, along with learning certain phrases in the local language, like “I have diabetes” and “Where’s the nearest pharmacy?”

7. Test your blood sugar more often than usual.

Blood sugar levels can be unpredictable even on the most routine day of your life. When you travel, you’re changing a bundle of variables in that already delicate equation that can influence your blood sugar: your meal times, sleep schedule, internal clock, exercise routine, activity level throughout the day, and more. “Just the stress and excitement of travel can do it too,” Dr. Vouyiouklis Kellis adds.

Although you can probably anticipate and prevent some of these changes—especially with the help of your doc—it’s impossible to predict exactly how your blood sugar is going to respond while you’re traveling. With that in mind, it’s wise to keep closer tabs on yourself than usual and test your blood sugar more frequently, Dr. Vouyiouklis Kellis says. (If you’re wearing a CGM, make sure audible blood sugar alerts are on if possible or look at it more often.) You should also make sure to check your blood sugar before a physically demanding or really time-consuming activity like a hike or a tour, Dr. Vouyiouklis Kellis adds.

I know that traveling with type 1 diabetes can put a lot of added stuff on your plate. But as someone with type 1 diabetes who’s visited 18 countries and counting, I promise that (safely) satisfying your wanderlust is possible with the help of these tips.

https://www.self.com/story/type-1-diabetes-travel-tips

Global Trends in Type 2 Diabetes, 2007-2017

From jamanetwork.com

This Visualizing Health Metrics infographic, based on estimates from the Global Burden of Disease 2017 Study, features global patterns in prevalence of and deaths attributable to type 2 diabetes from 2007 through 2017. Over this decade, the global death rate due to type 2 diabetes decreased by 0.58% annually. The greatest decreases in death rates from type 2 diabetes were observed in Singapore (−13.5%) and Iraq (−6.2%). In contrast, death rates increased the most in Georgia (9.1%) and the Czech Republic (6.8%).

In terms of numbers of deaths, the top 5 countries in 2017 were India, China, Indonesia, Mexico, and the United States. Global prevalence of type 2 diabetes was 13.2% higher among males than among females, and the regions where male prevalence rates exceeded those of females by the largest margins were high-income Asia Pacific (34.3%) and Central Europe (34.0%). In 2007, type 2 diabetes was the 14th leading cause of death globally, and by 2017, it rose to the 10th leading cause, with the death rate increasing from 12.4 to 13.2 per 100 000.

https://jamanetwork.com/journals/jama/fullarticle/2753348

Recipe: Low Carb Parmesan Garlic Roasted Veggies

From asweetlife.org

Have a whole bunch of veggies that need using up? Sheet pan to the rescue! This easy low carb side dish is bursting with flavour and goes perfectly with any main course. You could even bake some chicken thighs or pork chops right on the same sheet pan.
And pro tip: Any leftover veggies make a fabulous filling for an omelette.

Low Carb Parmesan Garlic Roasted Veggies

Ingredients

• 1 small eggplant
• 1 medium zucchini
• 1 medium red pepper
• 1 cup broccoli florets
• 1/4 medium onion
• 1 cup cherry tomatoes
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Salt and pepper
• 1/2 cup grated Parmesan
• Preheat the oven to 375F.

Instructions

1. Chop the eggplant into 1/2 inch cubes. Quarter the zucchini lengthwise and then chop into 1 inch pieces. Chop the red pepper, broccoli, and onion into 1 inch pieces. Leave the cherry tomatoes whole. (Eggplant takes longer to soften in the oven, hence the smaller pieces).
2. Spread all the vegetables on a large rimmed baking sheet. Drizzle with the oil and sprinkle with the minced garlic, salt, and pepper. Toss thoroughly to combine.
3. Bake 15 to 20 minutes, until the vegetables are tender and browned. Remove from the oven and sprinkle liberally with Parmesan. Return to the oven for a few minutes to melt the cheese.

Yield: 8

Food energy: 82 kcal

Total fat: 4.32g

Carbohydrate: 8.48g

Protein per serving: 3.24g

Total dietary fibre: 3.46g

https://asweetlife.org/parmesan-garlic-roasted-veggiesparmesan-garlic-roasted-veggies/?utm_source=ASweetLife.org+List&utm_campaign=d717ab3333-ASweetLife+Weekly+Update++-+Nov.+14%2C+2017_COPY_01&utm_medium=email&utm_term=0_5125b14cf8-d717ab3333-413392997

Type 2 diabetes: Best snacks to eat at night and what to avoid

From express.co.uk

TYPE 2 diabetes is a chronic condition that requires a complete overhaul of one’s eating habits to help stave off health risks. When it comes to snacking late at night, what foods should be avoided and which ones could help lower blood sugar levels?

Type 2 diabetes is a condition that means the body can’t produce enough insulin to regulate blood sugar levels. Overtime, unchecked blood sugar levels could hike a person’s risk of developing life-threatening complications such as heart diseases. The blood sugar levels constantly change throughout the day and in the evening. In fact, night time is when the blood sugar levels could spike to dangerous levels overnight. This is why the food one eats before going to bed is crucial.

When a person sleeps at night the amount of glucose used is equivalent to the amount of glucose being released by the liver, so the blood sugar levels should theoretically be at the same level.

However there are two processes that occur during the evening that alter these levels and could potentially cause major problems for those with type 2 diabetes.
The Mayo Clinic explained: “The dawn phenomenon, also called the dawn effect, is the term used to describe an abnormal early-morning increase in blood sugar - usually between 2 am and 8 am, in people with diabetes.
"Some researchers believe that the natural overnight release of the so-called counter-regulatory hormones - including growth hormone, cortisol, glycogen and epinephrine - increases insulin resistance, causing blood sugar to rise.

"High morning blood sugar may also be caused by insufficient insulin the night before, insufficient anti-diabetic medication dosages or carbohydrate snack consumption at bedtime.”

               Type 2 diabetes: Best and worst snacks for late at night (Image: Getty Images)

When it comes to snacking at night, avoiding carb heavy foods is imperative.
These include bread, starchy vegetables, pasta, chips or crackers.
Doctor Michael Mosley said: “If you eat lots of carbohydrates and sugars, particularly the sort without fibre that get quickly absorbed, they will rapidly push up your blood glucose levels.
"If the glucose is not burned through some activity, the pancreas responds by releasing insulin into the bloodstream to bring the levels down again, storing the excess sugar as fat.
"Too much stored fat, particularly visceral fat can lead to serious health problems.”

For late night snacking, foods with a high-fibre, low-fat content are recommended to help keep blood sugar levels stable.
These include snacks such as nuts, certain fruits, vegetables or legumes.
A 2003 study looked at the impact of bedtime snack composition on prevention of nocturnal hypoglycaemia in adults with diabetes.
The objective was to determine the impact of four bedtime snack compositions on nocturnal glycaemic control.
The result was that the need for snacks at night is beneficial in reducing the incidence of nocturnal hypoglycaemia.

https://www.express.co.uk/life-style/health/1192817/type-2-diabetes-symptoms-signs-diet-snack

Type 2 diabetes: Consuming this drink first thing in the morning helps lower blood sugar

From express.co.uk/life-style

TYPE 2 is a life-long condition that requires careful management to ensure the risk of the disease doesn’t get worse. Certain lifestyle choices are known to raise blood sugar levels and what a person eats and drinks could either help or hinder the condition. Consuming a certain drink, especially in the morning, could help lower blood sugar levels throughout the day. What is it?

Type 2 diabetes means a person’s pancreas doesn’t produce enough insulin to regulate blood sugar levels. Unchecked blood sugar levels can pose grave health risks such as heart disease and strokes. Type 2 diabetes may trigger symptoms such as frequent urination and increased thirst, but left untreated, serious complications such as heart disease, kidney disease, nerve damage and stroke may occur. So what can you do to keep blood sugar levels in check?

Milk has long been hailed as a staple for a healthy lifestyle.

Milk is packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D.
Milk is also an excellent source of protein. The relationship between milk product consumption and type 2 diabetes has been examined in a number of studies including several meta-analyses.
According to numerous studies, the evidence indicates that milk products, including higher fat milk products, as well as yogurt and cheese, are associated with a reduced risk of developing type 2 diabetes.

In a study with dairy nutrition, milk products and how they can lower blood sugar levels for type 2 diabetics was analysed. The study concluded that current evidence indicates that higher consumption of milk products is associated with a reduced risk of developing type 2 diabetes.

                 Type 2 diabetes: Milk is packed with important nutrients (Image: Getty Images)

According to another study published in the Journal of Dairy Science, consuming a high-protein milk-based drink at breakfast may help to lower blood sugar levels.
The study claims that drinking milk in the morning may reduce blood glucose levels throughout the day, which could benefit those with type 2 diabetes.
The study also found that consuming whey protein at breakfast significantly reduces one’s appetite which is beneficial in type 2 diabetes and weight management.
Doctor Daniela Jakubowicz, professor of medicine at Tel Aviv University said: “A whey protein drink is easily prepared and provides the advantages of a high-protein breakfast on weight loss, reduction of hunger, glucose spikes and glycated haemoglobin, high levels of which are linked to diabetes.”

Diabetes UK said on their website: “All of us, whether we have diabetes or not, need some dairy products such as milk, cheese and yogurt every day.
"These all contain proteins and vitamins and are an important source of calcium, which help to keep bones and teeth strong.
"Milk and other dairy food generally have a low GI because of the moderate GI effect of the lactose (natural sugar in milk), plus the effect of the milk protein, which slows down the rate of stomach emptying.”

https://www.express.co.uk/life-style/health/1189789/type-2-diabetes-diet-drink-milk-lower-blood-sugar

16 Tasty Superfoods That Control Blood Sugar

avocado, From greatist.com/health

Living with type 2 diabetes (or trying to prevent it) can lead to obsession and confusion over food. What are you even supposed to eat?
Everyone responds to foods differently, so the key is to find the right balance with foods you enjoy.
Some “super” foods contain ultra-beneficial combos of micronutrients and compounds that help with glycaemic control. What if you could pack a whole stack of diabetes-friendly superfoods into one yummy and satisfying day? Check it out — you can!

Opa! Geek out over Greek yogurt

Fun fact. Eating just 80–125 grams (about 3–5 ounces) of yogurt per day can reduce your risk of developing type 2 diabetes by 14 percent.
Fermented foods like yogurt are famous for supporting healthy digestion with good bacteria. Researchers think probiotics in yogurt may help with glucose metabolism (the process of breaking down sugar into energy) by altering your gut bacteria for the better.
Think of plain Greek yogurt as the Levi’s 501 to mix and match with some of the other superfoods listed here. Yogurt with strawberries and walnuts? Yes please. Who doesn’t love a protein with a side of antioxidants.

The writing’s on the walnut (and other seeds and nuts)

Synergy! Sounds like an X-Men name, but really it’s like if all the X-men teamed and their superpowers intensified because of #TeamWork.
Nutritional scientists think it’s the synergy of fibre, healthy fats, minerals, and other bioactive compounds in nuts that can help prevent and manage type 2 diabetes by decreasing insulin resistance, increasing insulin secretion, and regulating blood sugar spikes after eating.
Which nut should you crack? Walnuts, almonds, pecans, sunflower seeds, sesame seeds… sprinkle a few here and there until you find the ones you love.

Bravo, avocados

Who needs an excuse to add half an avocado to their lunch? One study indicates people who include half of a nutrient-dense Hass avocado with lunch are more satisfied and had less desire to eat hours later. Participants also released more insulin and had lower blood sugar levels after eating avocado.

A bisl of Ezekiel bread

Scientists measured glucose response after participants ate comparable amounts of different breads and found sprouted-grain bread (like Ezekiel bread) had a bigger effect than whole grain, sourdough, or white bread.
Sprouted-grain bread is high in fibre, which slows the absorption of carbohydrates during digestion. The sprouting process may also increase vitamins, minerals, and antioxidant content.
Avocado toast with sprouted-grain bread, anyone? You’ll find these hearty loaves in the refrigerated section of your grocery store.

Smashing pumpkins

The high magnesium content of pumpkin seeds can also lower the risk of developing type 2 diabetes. A daily increase of 100 milligrams of magnesium reduces diabetes risk by 15 percent! Just one ounce of pumpkin seeds contains 168 milligrams of magnesium.
Magnesium is not the only thing pumpkin seeds have going for them. They contain trigonelline, nicotinic acid, and d-chiro-inositol, which also help control glycaemic levels.

Strawberry fields forever

Maybe “vitamin C” conjures stacks of juicy, gleaming oranges gathering for an assault on the common cold, but strawberries are also a good source of vitamin C. And a vitamin C-rich army of strawberries can also help improve symptoms of type 2 diabetes. In one study, people who took two daily 500-mg doses of vitamin C experienced a 36 percent drop in blood sugar elevation after eating.
One cup of strawberries contains 85 milligrams of Vitamin C. Though you can find them year-round, strawberries are at peak deliciousness from April through July.

It’s a ginger thing

It’s spicy, soothes an upset stomach, and describes everyone’s BFF — Ron Weasley. Ginger is easy to add to tea, soup, chicken, and just about anything else. But can it also lower blood sugar? Yes — studies show that ginger consumption reduces blood glucose by blocking enzymes that raise blood sugar during carbohydrate absorption.
People with type 2 diabetes who took 1–3 grams of ground ginger daily saw a significant decrease in fasting blood sugar, compared to those who took placebo.

Pass the spinach

Three cups of raw spinach (that’s a substantial salad) contains 558 milligrams of potassium. Studies have shown that low potassium is associated with an increased risk of diabetes, while eating more potassium-rich foods is associated with reduced risk.
The US Panel on Dietary Reference recommends a daily intake of 4700 milligrams of potassium. To hit that target, eat your spinach and try some of these other superfoods that are high in potassium: avocado, sweet potatoes, and beans. Sounds like a super salad.

Cinnamon without the buns

A study found that people who took two 500-mg capsules of cinnamon powder per day for 3 months saw improvement in glucose and insulin levels. Cinnamon capsules are commercially available, but you could boost your daily intake just by sprinkling some powdered cinnamon on fruit, yogurt, and cereal.

I love you, from my head to-ma-toes

Tomatoes really are super and full of good stuff that can help prevent diabetes, like lycopene, beta carotene, potassium, vitamin C, flavonoids, folate, and vitamin E.
One big bummer about living with diabetes is the comorbid conditions that must also be managed, like high blood pressure. Researchers found that when people with diabetes consumed 7 ounces of raw tomato daily for 8 weeks, their blood pressure was lower.
Embark on a tomato tour, trying as many different varieties as you can find.

NOT medi-Okra

If you think okra is slimy and weird, you’re right — it can be. It can also be roasted into a crunchy snack food. Or it can lay the foundation for a spicy gumbo to rival the healing properties of chicken soup.
Roasted okra seeds are a traditional treatment for diabetes in Turkey, so could eating the often-misunderstood veggie lower glucose? Scientists answer with a resounding “maybe,” based on animal studies.

Cut me some flaxseed meal

Flaxseed is high in fibre, low in carbs, and contains lots of omega-3 fatty acids and antioxidants. A 2011 study found that people who took 10 grams (about 1.5 tablespoons) of ground flaxseed powder daily for 1 month experienced a 19.7 percent reduction in fasting blood glucose.
Whole or ground flaxseed can be added to smoothies, oatmeal, salads, or baked goods for a nutritional boost.

Slammin’ Salmon

Salmon is a good way to add protein to your diet, along with a healthy dose of polyunsaturated and monounsaturated fats. Unsaturated fatty acids are associated with better cholesterol levels and heart health, and they can improve glycaemic control.
According to the American Diabetes Association, benefits are greater with whole food sources like salmon than with omega-3 supplements.

Bean me up, Scotty!

Beans, chickpeas, and lentils really are magical when it comes to glycaemic control. In a 2012 study, people with diabetes who increased their consumption of beans by at least 1 cup per day for 3 months experienced a 0.5 percent reduction in HbA1c (a blood indicator for diabetes risk).
You don’t have to sit down to a giant bowl of black beans to see benefits (though that sounds kind of good); beans can be incorporated in so many ways throughout the day. Add some to soup, have hummus for a snack, top your salad at dinner, and you’re sure to reach that 1-cup goal.

Eggsquisite

Eggs suffered some bad PR in recent decades because of their cholesterol content, but researchers are uncovering evidence that they’re not only not harmful, but could be beneficial in blood sugar control.
In a 2018 study, people with prediabetes or type 2 diabetes were given one large egg per day for 12 weeks. Their fasting glucose levels and insulin resistance were significantly lower by the end of the study. Why not boil a week’s worth of eggs and stash them in the fridge for snacking?

Turmeric — a nutritional gold mine

Turmeric has been used as a diabetes remedy in Ayurvedic and traditional Chinese medicine for centuries, and many studies have examined its efficacy in rodents. A review of the research shows evidence that curcumin (the key component in the spice) improves insulin resistance and hyperglycaemia and prevents complications associated with diabetes. Turmeric is especially tasty in warm drinks like Golden Milk.

Meal planning

The American Diabetes Association recommends these tips for meal planning:

• Go for fruits, vegetables, lean meats, and plant-based sources of protein.
• Eat less added sugar and processed food.
• Try superfoods to supercharge your diet with vitamins, minerals, and fibre.
• Fill half your plate with non-starchy vegetables.
• Choose healthy fats to reduce the risk of heart disease.

Here’s what a day of superfoods looks like:

Breakfast: Unsweetened Greek yogurt topped with walnuts, strawberries, and flaxseed. A spicy cup of kickstarter tea with ginger, turmeric, and cinnamon.
Snack: Boiled egg.
Lunch: Toasted Ezekiel bread with avocado, fresh tomatoes, and baked sweet potato wedges.
Snack: Dried or roasted okra dipped in hummus.
Dinner: Spinach salad topped with pumpkin seeds, black beans, and salmon.

Bottom line

Many factors impact the management of type 2 diabetes, some of which are tough to control. Loading up on potent foods is an easy way to take control. These superfoods have proven benefits for blood sugar management and diabetes prevention. Find your favourites and add a few to your diet each day. Living well with diabetes can be delicious!

https://greatist.com/health/diabetes-super-foods#bottom-line

Recipe: Low Carb Italian Sausage Stuffed Mini Peppers

From asweetlife.org

These stuffed mini peppers make a great appetizer, snack, or even dinner. We used mini peppers of various sizes right out of our garden. You could even do full size peppers, and make each half the main course. They are rich and flavourful, and the whole family loves them. 

Low Carb Italian Sausage Stuffed Mini Peppers

Ingredients

• 1 lb sweet mini peppers
• 1 lb bulk Italian sausage
• 4 ounces cream cheese, softened
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• 1/4 tsp red pepper flakes
• Salt and pepper
• 4 ounces thinly sliced mozzarella

Instructions

1. Preheat the oven to 350F and line a baking sheet with parchment paper.
2. Cut each pepper in half lengthwise, though the stem (keeping the stem intact). Remove the ribs and seeds and lay the mini peppers on the prepared baking sheet.
3. In a medium skillet over medium heat, cook the sausage until no longer pink. Transfer to a bowl and add the cream cheese, garlic, Italian seasoning, and red pepper flakes. Mix well to combine. Add salt and pepper to taste.
4. Spoon the mixture into the mini pepper halves, pressing in to help it adhere. Top each mini pepper with a little mozzarella, breaking the slices to fit the pepper.
5. Bake 15 minutes or so, until the cheese is melted and the peppers are softened.
6. Note: you can also do this in an air fryer, but they will cook a lot more quickly so keep an eye on them!

Yield: 8 (as an appetizer)

Cholesterol: 58mg

Food energy: 298 kcal

Total fat: 21.83g

Carbohydrate: 6.29g

Protein per serving: 15.37g

Total dietary fibre: 1.10g

Notes

You can also do this in an air fryer, but they will cook a lot more quickly so keep an eye on them!

https://asweetlife.org/low-carb-italian-sausage-stuffed-mini-peppers/?utm_source=ASweetLife.org+List&utm_campaign=38caea6e38-ASweetLife+Weekly+Update++-+Nov.+14%2C+2017_COPY_01&utm_medium=email&utm_term=0_5125b14cf8-38caea6e38-413392997

Type 2 diabetes: Three supplements proven to lower blood sugar

From express.co.uk

TYPE 2 diabetes is a chronic condition that requires a person to completely overhaul their diet to stave off the risks. Certain supplements have been proven to help lower blood sugar levels. What are they?

Type 2 diabetes means a person’s pancreas doesn’t produce enough insulin to regulate their blood sugar levels. Unchecked blood sugar levels can heighten the risk of developing potentially deadly complications, such as heart disease. Long-term health problems could also arise from high blood sugar and the eyes, feet, nerves, and kidneys could all be affected. Some experts believe certain supplements can compensate for a person’s poor insulin production and help to manage blood sugar levels. What are the best supplements to take to help lower blood sugar levels?

Cinnamon

Research has suggested that cinnamon can help improve one’s blood glucose levels and increase insulin sensitivity.
Results from a clinical study published in the Diabetes Care journal in 2003 suggest that cinnamon improves blood glucose and cholesterol levels in people with type 2 diabetes, and may reduce risk factors associated with diabetes.
Another study reported that just 1 g of cinnamon per day can increase insulin sensitive and help manage or reverse type 2 diabetes.

Chromium

Chromium picolinate is a form of the mineral chromium that can be found in supplements.

Several studies have indicated that taking chromium supplements can improve blood sugar and insulin while improving the body’s response to insulin. 

    Type 2 diabetes: Three supplements that could lower blood sugar levels (Image: Getty Images)

Other research has shown that those with higher blood sugar and lower insulin sensitivity may respond better to chromium supplements.
Additionally, in a large study of over 62,000 adults, the likelihood of having diabetes was 27 per cent lower in those who took dietary supplements containing chromium.

Quercetin
A 2019 review of studies, published in Phytopherapy Research, found taking 500mg or more of quercetin daily for at least eight weeks reduced blood glucose levels in people with metabolic syndrome, who have an increased risk of developing diabetes.
Holland & Barrett explains what quercetin is: “Quercetin is a flavonoid, a natural chemical found in plants that has been shown to have a wide number of health benefits, including reducing inflammation, relieving allergy symptoms, and preventing infection.”

Quercetin is available as a supplement but can also be found in a number of foods, including:

• Onions
• Citrus fruits
• Green leafy vegetables
• Seeds
• Olive oil
• Red grapes
• Berries

Scientists are testing many different supplements to determine if they help lower blood sugar.
Such supplements could benefit people with pre diabetes or diabetes - particularly type 2. Over time, taking a supplement alongside diabetes medication may enable your GP to decrease your medication dose, though supplements likely can’t replace medication entirely.
It’s important to speak with your GP before embarking on new supplements to lower blood sugar.

https://www.express.co.uk/life-style/health/1187357/type-2-diabetes-diet-supplements-cinnamon-chromium-quercetin-lower-blood-sugar

Lack of Public Safe Disposal Options Causes Unease Among Diabetics

From managedhealthcareexecutive.com

A quarter (25%) of Americans with diabetes admit one of their biggest concerns with regard to diabetic care is how to properly dispose of needles. Furthermore, nearly one in 10 (7%) Americans with diabetes dispose of needles/lancets in a public trash can when they are not at home, causing potential risk to others in their community, and the environment, according to findings from a new consumer study, “Access to Care & Sharps Disposal in the Diabetic Community.”

The study was conducted by Stericycle, Inc., a provider of compliance-based solutions headquartered in Bannockburn, Illinois.

“The basic findings of this survey uncovered that there is unease when it comes to administering diabetes care, particularly in public. This is a significant problem, as the majority (69%) of Americans with diabetes have had to administer their care in a public place. Additionally, nearly half (42%) of Americans with diabetes say that a lack of public safety disposal containers is the biggest challenge they face when disposing of needles/lancets,” says Cindy Miller, president and CEO, Stericycle, Inc.

“Because of this, some Americans with diabetes have also turned to disposing of needles in an unsafe manner, for example, in a public trash can where the sharp could potentially prick another person or end up in our environment. This data gives us the insights needed to help address difficulties such as safe disposal, and work to make care easier for the nearly 10% of Americans who live with diabetes.”

The survey of 1,200 Americans with type 1 or type 2 diabetes revealed that nearly one in six (14%) typically dispose of used needles/lancets in a trash can in their home, despite the fact that the majority (61%) are concerned that their disposed needles/lancets could harm someone in their household or where they work. A lack of disposal options may be to blame for improper disposal of sharps, both in the home and in public.

                                                                   By MHE Staff

“It’s critical that healthcare executives are aware of the areas in which Americans are finding their own care challenging. This disease is by no means rare, and understanding the specific areas of care that cause concern for Americans with diabetes will help healthcare executives develop a plan of action to better implement solutions where possible,” Miller says. “This may mean creating an educational program to raise awareness for staff and patients about public safety, putting additional safe disposal containers in public restrooms within a hospital, or working with patients and physicians to raise awareness for the area’s accessible public safe disposal containers.” A lack of proper disposal options in public spaces is not the only challenge Americans with diabetes face. The majority (69%) of Americans with diabetes have administered an insulin injection in a public place, and the lack of disposal options is likely one of many reasons why it can trigger negative feelings. Less than one in four (21%) Americans with diabetes feel comfortable administering their insulin or medication in public, saying they feel embarrassed (25%), anxious (24%), and nervous (20%).

In terms of compliance, Miller suggests that healthcare executives can do the following:

1. Work with staff to help educate patients on safe disposal methods for their needles/lancets at home or when in public. Education is crucial to action for public safety initiatives.

2. If not already implemented, healthcare executives can ensure that bathrooms within the healthcare organization, whether for public or employee use, are equipped with safe disposal containers in order to help guide employees, patients, and visitors to dispose of their sharps properly.

3. Raise awareness of safety procedures in the workplace among employees in all positions. Healthcare executives may have already implemented compliant safe disposal containers, but ensuring that their entire staff is fully educated on how to use those containers is an entirely separate step. To ensure the safety of employees and patients, all staff members should be aware of the processes needed to stay compliant.

4. Allow employees and patients at the organization to bring needles into the facility for safe destruction in compliant sharps disposal containers. This kind of safe needle drop-off program can support sharps safety in the home and for the whole community.

“Our research shows that greater access to safe, discreet disposal methods would alleviate a lot of the extra work, emotional anxiety, and safety concerns people face every time they need to administer treatment. This is one problem we can help solve,” Miller adds. “In addition to educating the public on the needs of the diabetic community through this research, we’ve also partnered with the American Diabetes Association to provide greater awareness of care and disposal solutions for people living with diabetes.”

https://www.managedhealthcareexecutive.com/news/lack-public-safe-disposal-options-causes-unease-among-diabetics/page/0/1

New Study Finds How A High-Fibre Diet Can Prevent Heart Disease & Diabetes

From mindbodygreen.com

We're living in the age of information. Just think about it: Almost any question you have can be answered on the spot with a simple Google search. In many ways, this is a great thing, but when it comes to our health, it can sometimes backfire. Being confronted with too much advice—many of it contradictory—can leave us confused, overwhelmed, and unmotivated, which is why a new study showing that one simple dietary change can improve health is worth paying attention to.

Presented at the American College of Cardiology (ACC) Middle East Conference 2019 with the 10th Emirates Cardiac Society Congress, the study showed that patients who went on a high-fibre diet had significant improvements in their health, including their fasting glucose, blood pressure, and cholesterol.

How a high-fibre diet improves health.

The team of researchers, from the Care Well Heart and Super Specialty Hospital in Amritsar, India, tracked the fibre intake of 200 diabetic adults for six months. The participants received regular nutrition counselling sessions and received diet "prescriptions" that outlined specific nutrition guidelines—including food groups and portion sizes—that they were expected to follow over the study period. They were given check-ups at the beginning of the study and then follow-ups at the three-month and six-month mark.

The "high-fibre" group consumed 20 to 25% more than the recommended allowances of fibre (which is about 24 to 20 grams per day). The researchers tracked the participants' fibre intake diligently over the study period through telephone calls with the participants—which were scheduled three times a week—and having the patients send photos of their meals via WhatsApp.

After six months, the participants on the high-fibre diet showed attention-grabbing improvements in their health, including a 9% reduction in serum cholesterol, a 23% reduction in triglycerides, and a 15 and 28% reduction in systolic blood pressure and fasting glucose, respectively. The results clearly showed that a high-fibre diet has a protective effect against cardiovascular disease and improved blood sugar, which play an important role in diabetes but are also major risk factors for heart disease.

How to get more fibre in your diet 

As the lead author on the study, Rohit Kapoor, M.D., said, this study provides some very helpful information. "Firstly, a high fibre diet is important in cases of diabetes and hypertension to prevent future cardiovascular disease," he said. It also showed that a high-fibre diet in combination with medical treatment can improve metabolic markers like blood lipid levels and waist-to-hip ratio, but even more importantly, it showed that "medical nutrition therapy and regular counselling sessions also hold great importance in treating and prevention of diabetes and hypertension." The personalized attention and support patients were given in this study went above and beyond and was likely a big part of their success. Plus, it provides good evidence of how motivated people can be to change their lifestyle if they are just given proper guidance and support.

Increasing your fibre intake is one of the simplest things you can do to improve your health. Luckily, it's also easy to do, as common (and tasty!) foods like chia seeds, oats, chickpeas, artichokes, and bananas are high in fibre.

https://www.mindbodygreen.com/articles/study-shows-a-high-fiber-diet-can-prevent-heart-disease-and-diabetes