Eating Habits to Avoid If You Don't Want Diabetes

From eatthis.com

Experts want you to know that some of these habits may increase your chances of diabetes

We all have our own vices when it comes to food. Some of us may enjoy swinging through the McDonald's drive-through for late-night french fries, while others of us may enjoy a heaping bowl of ice cream with chocolate fudge during at-home movie nights.

Whatever yours is, it's important to treat yourself to the things you enjoy from time to time. However, it is also important to keep an eye on how often you're indulging in these habits, because some of them may lead to health problems if they're done in excess.

For example, type 2 diabetes is extremely common in the U.S. (around 34 million people) and many of the risk factors for developing it are related to your diet and health. Things like high cholesterol, high blood pressure, and a history of heart disease can greatly increase your chances of developing diabetes.

We wanted to find out more about the specific eating habits that may lead to diabetes, so we talked with a few different experts to get their take. Read on to learn more about the eating habits they want you to keep an eye on, but remember, you don't have to completely give up all of the foods and drinks you love. Just make sure to keep these habits in mind. 

1

Skipping out on fibre

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Getting enough fibre in your daily diet is one of the most important things you can do for your health. According to Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU and author of The Everything Easy Pre-Diabetes Cookbook, most Americans fall short of fibre goals recommended by the dietary guidelines.

"Fibre helps to manage blood sugar by slowing digestion and keeping you full, so you'll likely need fewer calories, which can prevent unnecessary weight gain and help lower your risk of things like diabetes," says Harris-Pincus.

2

Missing the mark on fruits and veggies

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Just like with fibre, Harris-Pincus worries that Americans are not getting enough fruits and veggies.

"Fruits and veggies contain fibre, as well as important phytochemicals and antioxidants that can help with insulin resistance, which is the primary cause of elevated blood sugar," says Harris-Pincus, "for example, research has shown that specifically eating strawberries and wild blueberries can have a positive effect on insulin resistance."

3

Eating too much ultra-processed food

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Although they're delicious, processed foods like chips, packaged baked goods, candies, and fast food can quickly lead to health problems, including diabetes.

In fact, a 2019 study from JAMA Internal Medicine found that increasing your intake of ultra-processed foods by by just 10% could increase your risk of type 2 diabetes by up to 15%.

"These foods are loaded with added sugar, saturated fat, sodium, and unnecessary calories," says Harris-Pincus. "Eating them ever so often is ok, but try to stick predominantly to more fruits and veggies, nuts, beans, seeds, lean proteins, whole grains, and low-fat dairy products for the majority of your calories and nutrients."

4

Too many simple carbohydrates

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"Simple carbohydrates, like white bread, white flour pasta, and breakfast cereals, have been linked to spikes in blood sugar that can result in diabetes," says Renee Kindler, Board Certified Family Nurse Practitioner.

According to Kindler, simple carbs can put a huge amount of sugar into your bloodstream at once, and because of this, your body is left trying to figure out how to respond.

"Your body responds to this by pushing out extra insulin, so if this occurs often, your pancreas grows tired and either cannot produce enough insulin to counter all the consumed sugar, or your cells become less responsive to insulin (insulin resistance)," says Kindler.

This, over time, can unfortunately, lead to diabetes. Kindler suggests that "in addition to avoiding foods that are high in sugar, pairing natural sugars with high-fibre foods, healthy fats, and protein can help minimize blood sugar spikes."

5

Heavy drinking

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Alcohol is fairly safe in moderation, but one dietitian warns that drinking it in excess over time may increase your risk of developing diabetes.

"Heavy drinking can lead to diabetes primarily because it causes inflammation of the pancreas and other organs," says Trista Best, MPH, RD, LD at Balance One Supplements. "When the pancreas is chronically inflamed, it is unable to produce insulin at a sufficient rate, and diabetes may develop."

Best also notes that those who are pre-diabetic may definitely want to reduce their alcohol intake. 

"Alcohol impacts the efficacy of many oral diabetes medications, is known to lower blood glucose for up to 24 hours after consumption, and can cause over-eating which impacts both weight and glucose," says Best.

https://www.eatthis.com/eating-habits-to-avoid-for-diabetes/

Type 2 diabetes support groups and their benefits

From medicalnewstoday.com

Type 2 diabetes support groups are community-based or online organizations where people living with the condition can share information, find understanding, and give or receive emotional support.

These resources provide an opportunity to share personal experiences and find tips for managing type 2 diabetes. They can be a source of empowerment, giving people tools to improve their symptoms and quality of life.

Additionally, individuals can benefit from building relationships with others in a similar situation.

The following article discusses online and in-person type 2 diabetes support groups and programs. It also outlines how someone can find or choose a group.

Online type 2 diabetes support groups

The internet is a valuable tool for people living with type 2 diabetes.

Individuals can find online support groups that offer general discussions about daily life and health habits and specific information on handling the health challenges type 2 diabetes may pose.

Carenity

Carenity is a website-based social network specifically for those living with chronic conditions, including type 2 diabetes.

Features of this support group include a free social network that includes friends, a news feed, discussion forums, and private messaging.

In addition, Carenity publishes high quality medical information and relevant news on medical breakthroughs.

To help members manage their health, Carenity publishes expert videos and articles, patient testimonials, and interviews with doctors.

DiabetesSisters

DiabetesSisters offers various education and support services to help females living with type 2 diabetes live healthier and fuller lives.

Its focus is fostering a bond between females and providing a space where members feel comfortable sharing information, helpful tips, and stories of hope.

DiabetesSisters began its activity in 2008 after the founder received a diabetes diagnosis as a teenager in the early 1990s. She realized how little information or support for females with diabetes existed, and she sought to change that.

T2D Healthline

T2D Healthline is an app-based support group, and it claims to be the number one type 2 diabetes community.

It offers round-the-clock advice and support from people who understand the challenges of type 2 diabetes, because they are also living with the condition.

Diabetes Forum

Diabetes Forum is the United Kingdom’s largest diabetes support group, with more than 300,000 members.

Although U.K.-based, the group welcomes everyone to ask questions, find support, and share their experiences. It is free and easy to use and helps people understand more about diabetes.

In-person support groups

In-person support groups provide a structured, supportive environment to discuss living with type 2 diabetes. Meetings that these groups hold may help reduce feelings of isolation by offering friendship and camaraderie.

Defeat Diabetes Foundation

Defeat Diabetes Foundation (DDF) lists in-person support groups for those living with diabetes by state. On its website, people can find the location of meetings, age groups that can attend, and contact information.

The DDF notes that being a member of a support group is a great way to be proactive about diabetes management. The foundation provides support, tips, and information, forming an essential tool for managing diabetes.

Diabetes support programs

Support programs offer a more structured way of getting information and support.

The American Diabetes Association (ADA) has a Diabetes Self-Management Education Support (DMES) network that includes support programs located across the United States. Some are covered by Medicare and health insurance.

Some of the things a DMES program can help with include:

• improving knowledge about diabetes
• teaching self-care skills, such as meal planning
• providing help with blood glucose monitoring
• empowering people to create healthy habits, such as exercise 
• 
  
• People interested in these programs can find one near them using the ADA search tool.

How to find or choose a group

There are several factors to consider when looking for a diabetes support group.

Firstly, it helps to know what a person with diabetes expects from one of these groups. For instance, if they want to connect with others, it will be important for a group to allow them to socialize.

On the other hand, if they need more structured support to look after their health, a program or group that addresses this directly will be a better choice. It is a good idea to make a list of the top priorities and consider them while searching.

Next, individuals should look for groups that fit these priorities. They can do this by:

• asking a doctor for recommendations
• asking others who have type 2 diabetes about what helps them
• searching online

An essential aspect of choosing a support group is whether an online or in-person group and format is a better fit. Both offer their own set of benefits.

One of the advantages of a local group is that members may see the same doctors as the person joining. They will also know more about the resources available in their region. In-person groups can also be better for making friends.

Online support groups, however, are more accessible, particularly if someone is not feeling well or cannot get to an in-person meeting. Also, support can be available at any time.

Some individuals may want to join more than one group to get the benefits of both group types.

If a support group is not a good fit, it is always possible to try others.

How do support groups help with type 2 diabetes?

Support groups offer a range of benefits, but for individuals with type 2 diabetes, they are particularly valuable. It can be a difficult condition to understand and manage long-term.

People with type 2 diabetes have to consider taking their medications, modifying their diet, and in some cases, changing their lifestyle. In addition to affecting their physical health, this can also have an impact on their mental health. 

The authors of a 2019 study found an association between participating in online support groups and better motivation and social support for those with type 2 diabetes. This may reduce feelings of isolation and boost self-esteem. Moreover, seeing others managing their diabetes and living a full life can be an inspiration to other people with the condition.

Summary

Support groups provide a wealth of benefits for their members, including peer support, encouragement, and information. Individuals can access both online and in-person support groups, with each option coming with its own set of benefits.

There are also structured programs that teach valuable skills required for managing diabetes, such as blood glucose monitoring and meal planning. If a person has health insurance, they can ask their health insurance provider whether they are eligible for such programs.

Individuals can ask a healthcare professional to recommend a support group. Many communities and healthcare teams provide support groups for people living with type 2 diabetes.

https://www.medicalnewstoday.com/articles/type-2-diabetes-support-groups

Groundbreaking New Research to Explore ‘Diabetes Distress’

From healthline.com

A new research project in New York is tackling the emotional side of life with diabetes, with the goal of developing a treatment manual and billable model of care that could be used across the diabetes clinical community.

This project emerges among widespread recognition that the reality of living with diabetes, whether it’s insulin-dependent type 1 diabetes (T1D) or another type, can put a huge strain on people's psyche. 

Daily stress can come from frequent low blood sugars that steal our focus or derail plans, the fatigue and other effects of higher blood sugars, and the constant pressure to monitor our blood, adjust our medication doses, and manage our bodily functions in ways that people without this condition can barely imagine.

But that doesn’t necessarily mean a person rises to the level of “clinical depression,” the formal diagnosis that typically triggers access to medical treatment and insurance reimbursement for that care.

Far more common is the daily psychosocial effect known as "diabetes distress."Trusted Source Unfortunately the medical community isn’t fully equipped to recognize, treat, or even get reimbursed for addressing these emotional health issues effectively.

That could change, if two diabetes researchers at Albert Einstein College of Medicine in New York have anything to say about it.

Those researchers are endocrinologists Dr. Jeffrey S. Gonzalez, and Dr. Shivani Agarwal, who also serves as director of the Supporting Emerging Adults with Diabetes (SEAD) program at Montefiore Health System in Bronx, New York.

They received a 4-year grant from the JDRF in September for their research, which will use telemedicine to deliver cognitive behavioural therapy (CBT) to young adults with T1D to reduce diabetes-related distress.

CBT is a treatment approach that helps people recognize negative or unhelpful thought and behaviour patterns, and begin to change them. Many experts now consider it to be the gold standardTrusted Source of psychotherapy.

What makes this research unique is that not many studies to date have specifically targeted diabetes distress, or the effect of CBT interventions on diabetes health outcomes.

Diabetes distress research study

For their study based in New York City, the researchers will recruit 150 young adults nationally between 18 and 30 years old to determine if telemedicine-delivered CBT has any significant impact on both diabetes distress and blood sugar management. Notably, they’ll use continuous glucose monitors (CGM) in this research to compare effects for those who use the technology versus those who don’t.

It’s also important that this study will focus recruitment efforts on young adults from Hispanic and Black backgrounds who may be primarily Spanish-speaking, to demonstrate how impactful this type of telemedicine approach can be for people with diabetes in underserved communities. This is a big point for Agarwal, who focuses some of her work on racial and ethnic disparities in diabetes care.

During this study, they plan to test out ready-for-practice care solutions that include:

• assessments of diabetes distress and mood status
• diabetes self-management behaviours paired with CGM use
• daily surveys to determine what types of distress may be happening based on management

This study builds in part on 2013 researchTrusted Source utilising CBT to help people with type 2 diabetes with their disease management. That study included using electronic pill capsules to help patients improve their medication adherence, by recording how often they opened their pill bottles. The research showed that using that tool helped participants take their meds more regularly, and also check their blood sugars more often, based on fingerstick meter data downloads. It also showed improved A1C results, and importantly, reduced levels of diabetes distress, based on survey data.

“We took that experience… and we put together the current project, which aims to modify that CBT approach for young adults with T1D who are more at-risk for diabetes distress and mental health issues,” Gonzalez said.

In the end, he says their study goal is to develop a diabetes distress treatment manual that can be shared throughout the medical community. They also hope to establish a model for best practices that can be used for billing insurance, so healthcare professionals can get properly paid for their work in helping patients deal with emotional burdens of diabetes.

“Diabetes can be a stressful condition to live with, and there’s an emotional side to living with diabetes,” Gonzalez told DiabetesMine. “If you’re emotionally distressed and burned out by your diabetes, that doesn’t necessarily mean you have a psychiatric condition, or are clinically depressed.”

The study is estimated to run from November 2021 to August 2024, targeted at those 18 to 30 years old who’ve had T1D for at least 6 months and have a current A1C level between 8.5 and 14 percent. Anyone interested in more detail or participating in the study can check out the official link at ClinicalTrials.gov.

Why is this diabetes research important?

While diabetes care professionals and the medical community have worked to better embrace mental health and the psychosocial aspects of life with this condition in the past decade or so, the focus has mostly been on the more extreme cases of depression and anxiety. The more widespread impact of diabetes distress has only recently starting gaining more attention.

Pioneers in the field like Dr. Larry Fisher at University of California, San Francisco, and Dr. Bill Polonsky, founder of the Behavioural Diabetes Institute in San Diego, California, have shaped this field and fought for recognition of the everyday emotional aspects of diabetes life.

“We’ve been using the term ‘depression’ pretty loosely, from being descriptive as ‘I’m tired and depressed,’ to the more frequent diagnostic term… but we get them mixed up,” Fisher told DiabetesMine. “We’ve been working to make a distinction between diabetes distress and depression, since having some level of distress is just a reflection of someone struggling with a daily chronic condition. It’s expected, some more and some less.”

Fisher emphasizes that he and other researchers studying this are not denying that depression happens and that it’s important — just that it’s often not recognized correctly and too much of what we label “depression” is really descriptive and is actually a nonclinical-level disorder that’s far more common among people with diabetes.

“There is imprecision about the definition (of depression) in its general use and therefore imprecision about how it’s treated,” he said, explaining that his aim is to create practical solutions. “It’s not a matter of developing more scales and documents and all this other stuff, but clinically in your practice what are you going to do to intervene when you spot this emotional distress? How can we intervene in a practical way?”

Gonzalez agrees that there’s a distinction between depression and distress, and that common everyday emotional distress issues should be addressed as their own category.

He cites the American Diabetes Association’s position statement in 2016 that focused on psychosocial care in diabetes, which he credits as a great move but one that is almost “aspirational” because it doesn’t deal with the practical aspects of diagnosing and treating the everyday emotional issues people with diabetes encounter. It’s led to a “mental health checklist” used by many practitioners, that often doesn’t capture the more common frustrations and stresses people deal with.

“Maybe we’ve been chasing after the wrong problem, or at least not the only problem,” Gonzalez said. “The pendulum has swung too far, and there’s a correction in the pendulum happening right now. You have the phrase ‘if you break, it you buy it.’ But we shouldn’t have to have someone’s mental health be ‘broken’ before we buy into treating them. We want to make it easier to buy into that diagnosis of emotional distress that is the most common and impacting outcomes, without getting to the point of clinical depression.”

He compared it to a cancer diagnosis, where a positive mammogram resultTrusted Source does not always indicate breast cancer is present, or how a prostate-specific antigen test showing high levels doesn’t necessarily indicate there’s prostate cancer. The same can be said for diabetes mental health, where the screenings are highly-inclusive to cast a wide net, while not everyone who indicates issues will actually have clinical depression.

While a clinical depression diagnosis is usually followed by referral to a mental health professional, or anti-depression medication prescriptions, there is currently little guidance around next steps for treating diabetes distress. This study hopes to change that.

“This is a unique opportunity to rigorously test a short-term behavioural health solution for diabetes distress that, if successful, can be widely disseminated,” Gonzalez said.

https://www.healthline.com/diabetesmine/new-research-diabetes-distress#Why-is-this-diabetes-research-important?

3 to 6 servings of whole grains can cut the risk and medical costs of treating diabetes

From studyfinds.org

JOENSUU, Finland — Type 2 diabetes is a condition that around one in 10 Americans deal with on a daily basis. When you factor in the costs of changing diets and lifestyles, doctor visits, and drugs for managing blood sugar, diabetes is not just a health burden — but a financial burden as well. Now, researchers in Finland say eating more whole grains significantly reduces the risk of developing type 2 diabetes.

Moreover, their review finds adding more whole grains to the public’s diet will substantially cut down the economic costs that come with treating diabetes. Study authors say the target should be three to six servings of whole grains each day to reduce the risk of developing diabetes. However, even one serving can help keep blood sugar levels in check.

                                                                     (© anaumenko - stock.adobe.com)

“Our study shows that already one serving of full grains as part of the daily diet reduces the incidence of type 2 diabetes at the population level and, consequently, the direct diabetes-related costs, when compared to people who do not eat whole grain foods on a daily basis. Over the next ten years, society’s potential to achieve cost savings would be from 300 million (-3.3%) to almost one billion (-12.2%) euros in current value, depending on the presumed proportion of whole grain foods in the daily diet. On the level of individuals, this means more healthier years,” says Professor Janne Martikainen from the University of Eastern Finland in a release.

For comparison, Finland has a population of just 5.5. million people. The U.S. has a population of the roughly 330 million, with around 34 million dealing with diabetes, according to the CDC. The cost savings of preventing type 2 diabetes would be immeasurable.

Proper nutrition can save you money

Globally, diabetes is one of the fastest-growing chronic illnesses. Previous studies estimate that up to half a billion people worldwide have diabetes, including many who don’t even know they have the condition.

Although proper diet can play a major role in staving off insulin resistance, study authors find few people, both in Finland and worldwide, get the recommended amounts of daily nutrients that doctors suggest.

“According to nutrition recommendations, at least 3–6 servings of whole grain foods should be eaten daily, depending on an individual’s energy requirement. One third of Finns do not eat even one dose of whole grains on a daily basis, and two thirds have a too low fibre intake,” says research manager Jaana Lindström from the Finnish Institute for Health and Welfare.

The team analysed national follow-up studies to see the health and economic effects of eating more whole grains. This data allowed researchers to see the link between diet and the development of diabetes later on.

“By combining population-level data on the incidence of type 2 diabetes and the costs of its treatment, as well as published evidence on the effects of how consumption of whole grain foods reduces the incidence of type 2 diabetes, we were able to assess the potential health and economic benefits from both social and individual viewpoints,” Martikainen concludes.

The findings appear in the journal Nutrients.

https://www.studyfinds.org/whole-grains-costs-diabetes/

Should people with diabetes avoid eating all fruits? A dietician busts myths

From hindustantimes.com

• While a lot of fruits have low GI (Glycaemic index), many people with diabetes are wary about having them regularly as they are sweet in taste

While diabetes can often limit your food options, on a brighter side, it also makes you mindful about the portions and the nutritional content of what you consume, so you can make healthy choices for yourself. If managed effectively with regular exercise, proper diet and certain lifestyle changes, diabetes can be tackled with ease.

For the uninitiated, diabetes is a disease that occurs when the body doesn't produce enough insulin or can't use it effectively. If not managed well, it could lead to serious health problems from heart diseases, kidney trouble, stroke to lower limb amputation.

Now coming back to food choices for diabetics, it is recommended that they have food with low GI (glycaemic index). GI is basically a rating of foods on a scale from 1 to 100. The score indicates how quickly the food item may raise blood sugar levels. Low GI foods are absorbed slower while high GI foods can raise sugar levels rapidly.

While a lot of fruits have low GI, many people with diabetes are wary about having them regularly as they are sweet in taste.

Can people with diabetes have fruits?

"It's a myth that diabetics or kidney patients can't have fruits. Diabetes patients can consume fruits like apple, pear, papaya, pomegranate, sweet lime, orange, phalsa, guava, watermelon, muskmelon, berries and jamun. Fruits contain fructose sugar but at the same they also contain calories so one needs to adjust them in their meal plan according to the individual's calorie requirement," says Shruti Bharadwaj, Senior Clinical Dietician, Narayana Hrudayalaya Multispeciality Hospital Ahmedabad.

It's a myth that diabetics or kidney patients can't have fruits.(Pixabay)

Have whole fruit, not fruit juices

Fruits are rich in fibre and vitamins which are essential for people with diabetes. Fibre plays an important role in slowing down the absorption of sugar and controlling its levels. So, it is advised to have a whole fruit instead of juice so that vitamin and fibre are not lost.

"Fruit juices should be avoided by diabetics as they do not have enough fibre. Also, when eating fruits, they should not be combined with meals and should ideally be taken as evening snack," says Bharadwaj.

Have it in moderation 

While fruits with low GI are safe to be consumed by people with diabetes, one should avoid having them in excess. Portions should be controlled as per the calorie requirement of an individual. "While fructose being a natural sugar has a lower glycaemic index than starch, but consuming it in excessive amount is not advisable," says Bharadwaj.

Studies have suggested that fructose consumption is ideal between the range of 25-40 gm per day, according to the dietician.

Fruits to avoid

"Avoid fruits like banana, chiku, mango, fruit juices, grapes if you have diabetes," says the expert.

Some studies also talk about the health benefits of mango for people with diabetes. "All fruits contain fructose sugar but all have a different Glycaemic index, Glycaemic load. Like Mango has a comparatively higher Glycaemic index (GI) but lower Glycaemic load so consult your dietician first how you can include mango in your meal plan," says Bharadwaj.

The ideal quantity

"1-2 fruit per day is advisable on daily basis if blood sugars levels are totally controlled. It also depends upon blood sugar and total calorie requirement," says the expert.

https://www.hindustantimes.com/lifestyle/health/should-people-with-diabetes-avoid-eating-all-fruits-a-dietician-busts-myths-101635162038769.html