Type 2 Diabetes Food List: What To Eat, Avoid, Why It Matters

From womenshealthmag.com

Here's exactly what to eat (and limit), according to dietitians 

Getting a type 2 diabetes diagnosis can feel overwhelming, and it may seem difficult to nail down the best healthy foods to properly fuel your body and keep your blood sugar stable. But fear not—having a go-to type 2 diabetes food list can help.

Type 2 diabetes is a metabolic disorder related to insulin resistance which leads to elevated blood glucose (blood sugar) levels, says Kimberly Gomer, RDN, a Miami-based dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome (PCOS). No one is born with type 2 diabetes, but it’s often connected to dietary choices, she says.

Luckily, type 2 diabetes can be managed (and even reversed) with a nutrient-dense diet that focuses on whole foods. Balancing your plate with lean protein, healthy fat, fiber, and complex carbs can also help stabilize blood sugar while adding variety to your diet, Gomer says. Whether you have type 2 diabetes or you simply want to regulate your blood sugar, here's what to eat (and limit), according to dietitians.

Type 2 Diabetes-Friendly Foods

Protein

Protein is the centre of a healthy diabetic diet since it’s needed for hormonal balance, muscle growth and repair, and blood sugar management, says Gomer. Plus, animal- and plant-based protein are both extremely satiating so will help keep you fuller for longer, she adds.

• Egg
• Lamb
• Chicken
• Turkey
• Fish
• Seafood
• Tofu
• Tempeh
• Legumes
• Lentil
• Beans

Vegetables

Non-starchy vegetables are diabetes-friendly and provide an excellent source of vitamins, minerals, and fibre, says Gomer. And yes, you can eat your veggies raw, steamed, or roasted.

• Lettuce
• Asparagus
• Spinach
• Cucumber
• Zucchini
• Squash
• Tomato
• Onion
• Pepper
• Eggplant
• Celery
• Carrot
• Brussels sprouts
• Cauliflower
• Cabbage
• Bok choy
• Beets
• Broccoli
• Artichoke

Fruit

Fruit gets a bad rep when it comes to type 2 diabetes, but low-sugar fruits are actually a great addition to your diet thanks to the vitamins, minerals, and low glycaemic index (meaning they have little effect on blood sugar levels), says Erin Palinski-Wade, RD, a dietitian who specializes in diabetes and the author of 2-Day Diabetes Diet. The fibre content in fruit can also promote blood sugar balance and a healthy gut, she adds.

• Blueberry
• Strawberry
• Blackberry
• Raspberry
• Lemon
• Lime
• Pear
• Plum
• Kiwi
• Apple
• Melon
• Prune

Quick note: Fresh or frozen fruit is a great choice, but if you opt for dried fruit, Palinski-Wade says to choose an option with no added sugar.

Healthy Fats

Healthy fats are anti-inflammatory and key for brain function and heart health. Just be mindful that they’re often higher in calories. So if you’re trying to lose weight, it’s important to consider portion size, Gomer says.

• Avocado
• Olives
• Olive oil
• Avocado oil
• Ghee
• Nuts (raw or roasted without vegetable seed oil)
• Seeds (raw or roasted without vegetable seed oil)

Whole Grains

Whole grains are a diabetes-friendly option that are known for their low glycaemic index. Many are also high in soluble fibre (looking at you, rolled oats), which can help slow the absorption of glucose, improve insulin sensitivity, and reduce cholesterol levels, says Palinski-Wade.

• Rolled oats
• Brown rice
• Quinoa
• Buckwheat
• Barley
• Farro

Foods To Avoid With Type 2 Diabetes

Saturated Fats

Saturated fats are a no-no when it comes to type 2 diabetes since they increase insulin resistance, says Palinski-Wade. For this reason, saturated fat should be limited to less than 10 percent of your total daily calories, she adds. Eating too many saturated fats can also raise your cholesterol which leads to an increased risk of heart disease and stroke, per the American Heart Association.

• Butter
• Cream
• Bacon
• Sausage
• Hot dogs
• Processed meats
• Cheese
• Fried food
• Fast food

Seed Oils

Seed oils can raise your omega-6-to-omega-3 fatty acid ratios which can harm your heart and gut, says Gomer. They also typically contain additives which may lead to bloating, gas, and inflammation, she adds. Most packaged snacks, prepared foods, and restaurants use seed oils, so they’re difficult to completely avoid, but do your best to minimize consumption if you can.

• Soybean oil
• Corn oil
• Canola oil
• Cottonseed oil
• Grapeseed oil
• Rice bran oil
• Safflower oil
• Sunflower oil

Sugar

It may be tough to cut out all sugar, but those with type 2 diabetes should avoid consuming large amounts since it’s low in fibre and may worsen insulin resistance and blood sugar regulation, says Palinski-Wade. Sugar also has limited nutritional value and can spike your blood sugar, she adds.

• Soda
• Candy
• Cake
• Ice cream
• Honey
• Agave
• Brown sugar
• Molasses

Processed Grains

Processed grains typically contain white flour which can raise blood sugar, says Gomer. They also lack nutritional value and are low in fibre, adds Palinski-Wade.

• White bread
• Pastries
• Muffins
• Waffles
• Pancakes
• Pizza
• White-flour crackers and pretzels
• White rice

Frequently Asked Questions

What causes insulin resistance?

Insulin is an essential hormone that controls your blood sugar and helps the body turn food into energy that’s either used or stored as fat, says Gomer. The hormone is secreted by the pancreas—it acts like a key to open a gate for the cells to access sugar.

If you're insulin-resistant, your cells resist that insulin, so the key gets stuck, she says. Then, the body figures the message didn’t reach the pancreas, so the message is re-sent, which creates an overproduction of insulin, she explains. As a result, insulin resistance occurs and over time, your blood sugar levels go up.

How does diet impact diabetes?

At a basic level, blood sugar is balanced by eating a whole-foods diet primarily focused on lean protein, vegetables, and complex carbs, since these foods provide the most reliable and stable energy without causing a spike in insulin, says Gomer. On the flip side, a diet high in added sugar, refined carbs, and saturated fat increases blood sugar and worsens insulin resistance, in turn, leading to type 2 diabetes, adds Palinski-Wade.

Despite the common recommendation to cut carbs if your blood sugar is high, people with diabetes do not need to avoid carbs altogether, says Palinski-Wade. This is because complex carbs balanced with lean protein, good fat, and fibre can actually provide steady blood sugar and energy throughout the day, she says. Foods with carbs like whole fruits and vegetables, whole grains, beans, legumes, nuts, and seeds have actually been shown to prevent diabetes and lower the risk of cardiovascular disease, she adds.

https://www.womenshealthmag.com/weight-loss/a60525665/type-2-diabetes-food-list/

Improving Lives: Toddlers With Type 1 Diabetes Can Now Benefit From UVA Invention

From engineering.virginia.edu

When the news dropped, Marc Breton felt “elated, excited and fulfilled.” It was a day the co-founder and associate director of research of the University of Virginia Center for Diabetes Technology had been waiting for.

Toddlers could now benefit from the artificial pancreas that Breton and colleagues invented in 2008.

In November, the Federal Drug Administration expanded its clearance for Tandem Diabetes Care’s Control-IQ algorithm, which connects to an insulin pump and continuous glucose monitor that work together to automate the process of doling out insulin doses throughout the day.

The technology, patented through the UVA Licensing & Ventures Group, had been limited to those 6 years old and up. But now children with Type 1 diabetes as young as 2 years old can use the system.

The Licensing & Ventures Group communications office caught up with Breton, a professor at the UVA School of Medicine and the Department of Systems and Information Engineering at the School of Engineering and Applied Science.

                                  UVA named Marc Breton its 2022 Edlich-Henderson Innovator of the Year. (Contributed photo)

Q. How does this system make life easier for toddlers with Type 1 diabetes, as well as their parents?

A. Well, just as in the older patients, the system takes over the vast majority of insulin dosing decisions and frees the family from some of the worry and day-to-day hurdles of managing glucose in a 2-year-old child who may or may not eat, most definitely does not plan physical activity, and reacts to much smaller dose changes. The biggest change we keep hearing about is about the parents being able to sleep through the night, but we’ve also heard of families that were able to return to work thanks in part to the system.

Q. Will FDA approval now be sought for newborns? If so, what would be a rough approval timeline for that?

A. I do not know of data being generated to show the system would work in children younger than 2 years old. Generally, approvals take about a year after the end of the pivotal study, but it assumes that the data is indeed convincing. 

It’s also important to note here that pediatric endocrinologists do have the opportunity to, in concert with the family, decide to use the system “off-label” if they think it will be to the benefit of the child. It happened for the 2- to 6-year-olds before this approval, and it may happen again if it makes sense clinically.

Q. How has the algorithm for the device evolved since you first created it, and what are you and your team working on now?

A. The algorithm has not changed since December 2015, but, of course, we went through many iterations between our first version in 2008 and what is now in Control-IQ. The team at UVA has been working hard since 2017 designing the next generation of devices – namely, systems where patients or parents do not have to announce their meals anymore or count what they are eating. We are pretty far down that road, with the first home trials in teenagers and adults going on now.

Q. How has UVA’s Center for Diabetes Technology grown since it was first founded, and how much progress is being made toward one of the center’s goals for helping patients who have Type 2 diabetes?

A. Well, when I joined in 2004 there were four of us: Boris Kovatchev, the P.I.; Stacey Anderson, the endocrinologist; Nancy Kershner as a clinical research coordinator; and me as the postdoctoral researcher. Today we have 60 people working, with a dozen investigators running a minimum of 10 studies a year, and a team of about 20 engineers and quantitative scientists discovering new algorithmic solutions every month. So, growth has been incredible in 20 years. 

And yes, we have made a concerted effort over the past few years to translate our work to the much larger Type 2 diabetes population, with four clinical trials ongoing and solutions being tailored to the specific needs of these patients.

Q. Overall, how gratifying is it to know that your invention is now helping more than a half-million people around the world?

A. I feel incredibly lucky as a scientist to have the fruits of my work impacting the world in tangible ways. For that impact to be helping people live freer and safer lives all around the world is truly incredible. I never thought when we started that we would be able to have such a broad impact with our discoveries and I am proud and humbled at the same time about what we achieved.

https://engineering.virginia.edu/news-events/news/improving-lives-toddlers-type-1-diabetes-can-now-benefit-uva-invention 

Does Alcohol Increase Your Risk of Type 2 Diabetes?

From eatingwell.com

Is a glass of wine or fancy cocktail off-limits? 

Alcohol gets a bad rap for a lot of reasons, but does it really raise your risk of diabetes? Nearly 1 in every 10 Americans develops diabetes, most of which is type 2 diabetes. Risk factors for type 2 diabetes include having a more sedentary lifestyle, being over age 45 and having a first-degree relative with the condition, among others.

But if you drink wine, beer or liquor regularly, are you at risk for type 2 diabetes? After speaking to dietitians and diabetes educators, there is not a clear, direct connection between drinking alcohol and developing type 2 diabetes. However, that's not to say that alcohol doesn't have negative consequences when it comes to blood sugar management. Read on to explore the complex relationship between alcohol and blood sugar, and what you can do to prevent type 2 diabetes.

How the Body Metabolises Alcohol

When we consume alcohol, our body mostly breaks it down through the liver. This allows us to eliminate alcohol and other toxic substances from our body. However, this process takes some time. Too much alcohol consumption can overwhelm our liver and lead to feeling intoxicated.

The liver also helps regulate blood sugar levels. One of its many jobs is to store glucose and send it back to your bloodstream to stabilize your blood sugar levels as needed, particularly overnight. However, your liver prioritizes metabolizing alcohol. So when you drink, your liver won’t send glucose back into your bloodstream when you need it—and the result can be low blood sugar.

The Link Between Alcohol and Diabetes

Some research shows a correlation between alcohol consumption and developing diabetes—but it may depend on how much you’re drinking. In one study from China, heavy drinkers had a 29% higher risk of type 2 diabetes compared to people who never drank. The authors concluded that reducing alcohol intake would be beneficial in terms of avoiding developing diabetes. One limitation of this research is that it relied on self-reports from people, and people may not be fully transparent about how much alcohol they drink. This study also did not have a wide population of women, and so more research needs to be done in females.

Still, an umbrella review of 53 meta-analyses on specific foods and type 2 diabetes risk found that people who were moderate drinkers (about one to two drinks per day) had a 25% lower incidence of type 2 diabetes compared to teetotallers. Foods that were associated with type 2 diabetes included processed meat, bacon and sugar-sweetened beverages. That said, it’s important to keep in mind that there are many drawbacks to consuming alcohol, the authors point out. Heavy drinking is associated with liver cirrhosis, which is linked to type 2 diabetes, as well as alcohol abuse and an increased risk of certain cancers.

So, how do you keep all this in perspective? While alcohol intake can influence the risk of developing type 2 diabetes, it is not a direct cause, says Vandana Sheth, RDN, a registered dietitian nutritionist and certified diabetes care and education specialist.

Imbibing may impact other lifestyle behaviours that can contribute to an increased risk of the disease. For example, if you have a few drinks on a Friday night, you might be more likely to sleep in and avoid going to a Saturday morning exercise class, or you might be lower-energy and generally less active the next day. These changes are not immediately causing diabetes in the short term, but when you look at these patterns throughout someone's life, it's possible that these behaviours can add up to an increased risk for type 2 diabetes.

“Excessive alcohol can affect blood sugar levels, insulin sensitivity and contribute to weight gain. For those with diabetes, it is especially important to limit intake to one drink per day for women and up to two drinks per day for men,” Sheth adds. The liver also stores calories from alcohol as fat, and this type of fat can contribute to insulin resistance.

Other Risk Factors for Diabetes

There isn’t just one thing that causes diabetes. There are multiple risk factors, including genetics and lifestyle factors, says dietitian and certified diabetes educator at MedStar Health, Shayna Frost, RD. It’s worth re-evaluating your relationship with alcohol and making any necessary changes, whether that’s reducing the amount you drink or exploring what it means to be sober curious. In addition, consider these other risk factors that can contribute to the development of diabetes:

• Lack of physical activity: Regular movement helps improve insulin sensitivity and lower your blood sugar, reducing your risk of diabetes.
• Weight considered obese: Excess body fat, especially abdominal fat, can lead to insulin resistance and rising glucose levels. However, it’s important to note that type 2 diabetes can occur in bodies of all shapes and sizes.
• Family history: Having a family history of diabetes, particularly in first-degree relatives, like your parents or siblings, increases the risk of developing diabetes. Genetic factors play a significant role here, as well as learned behaviours during childhood.
• Age: The risk of developing type 2 diabetes increases with age, particularly after the age of 45. While this is one factor we can’t control, there are many lifestyle influences you can change even as you age.
• Ethnicity: Certain folks, such as African Americans, Hispanic/Latino Americans, Native Americans, Asian Americans and Pacific Islanders, are at higher risk of developing type 2 diabetes. This increased risk is attributed to a variety of genetic, environmental and socioeconomic factors.
• Other health conditions: High blood pressure and high cholesterol are two health markers that make you more vulnerable to type 2 diabetes. Elevated blood pressure and abnormal lipid levels, such as high levels of triglycerides and cholesterol are often correlated with insulin resistance and rising blood sugar levels.

What About Drinking Alcohol If You Have Diabetes?

While we know that drinking alcohol doesn't directly impact one's development of type 2 diabetes, drinking alcohol can have serious side effects for people who have diabetes or are prone to low blood sugar issues. Drink moderately and always be sure to eat a balanced meal if you are drinking booze, as food can mitigate the effect alcohol has on your glucose levels.

The American Diabetes Association. Alcohol and Diabetes.

 Check with your doctor to ensure that you shouldn't have any adverse reactions and that your medication will not contribute to low blood sugars while drinking alcohol.

The Bottom Line

Diabetes is complicated—there's not one food or drink that can cause or cure diabetes. While alcohol alone is not a factor that solely causes diabetes, it can affect what you eat, how active you are and your sleep, which may also make you more prone to diabetes over time. The recommended daily limit is one drink per day for women and two drinks per day for men. Choose alcohol that is low in calories and total carbohydrates and pair your alcohol with a balanced meal for best blood sugars later.

https://www.eatingwell.com/can-alcohol-cause-diabetes-8637101

Type 1 Diabetes Symptoms You Need to Know

From healthcentral.com

Be on the lookout for these common signs of T1D

Type 1 diabetes (T1D) occurs when the body can no longer make insulin, the hormone that lets sugar enter the cells. This causes blood sugar levels to rise too high. A T1D diagnosis can happen at any age but is most common in children and young adults. Having a parent or sibling with T1D “significantly increases your risk,” says Meredith A. Wilkes, M.D., medical director of the paediatric diabetes program at Mount Sinai Kravis Children’s Hospital in New York City. But genes are just one factor. About 90% of people who develop T1D have no family history.

A Treatable Condition

T1D is treatable with insulin, blood sugar monitoring, and lifestyle modifications (like carb-counting and exercise), per the Mayo Clinic. But early diagnosis is vital, says Marina Basina, M.D., an endocrinologist at Stanford Medicine in Redwood City, CA. Untreated T1D can eventually lead to a life-threatening condition called diabetic ketoacidosis (DKA), the National Library of Medicine explains. But the disease can be sneaky, especially in its early stages So, how do you know if you have it? Here are six symptoms of type 1 diabetes to watch out for.

                                                                   Getty Images/AzmanJaka

Fatigue

Early T1D signs symptoms tend to be vague and don’t necessarily set off alarm bells, Dr. Basina says. One example is feeling more tired than usual, despite getting enough rest. “Insulin is needed to provide all of the organs of your body with sugar to use as a source of energy,” Dr. Wilkes explains. Without sugar for fuel, your body’s energy levels will crash. Some people experience “profound fatigue” for months, Dr. Basina says, while others only notice a small dip in energy levels shortly before diagnosis. It tends to get worse over time, though, she adds.

More Frequent Urination

Peeing more than usual is a common sign of type 1 diabetes that many people don’t think much of initially, Dr. Basina says. Why does this happen? When too much sugar (a.k.a. glucose) builds up in the bloodstream, the kidneys help filter out the excess glucose, the Mayo Clinic explains. But when the kidneys are overwhelmed, excess glucose gets flushed out of the body through the urine. You might notice yourself running to the restroom more often than usual throughout the day or waking up in the middle of the night to pee, Dr. Basina says.

Increased Thirst

When the body flushes out extra sugar through the urine, it brings fluids from the tissues along with it, the Mayo Clinic explains. This dehydrates the body, causing you to feel greater thirst. The level of thirst can range from one individual to another, Dr. Basina says. You might find yourself reaching for a second glass of water at meals… or guzzling liquids all day, unable to quench your thirst. (It can also become a vicious cycle, with the increased liquid intake causing even more urination, the Mayo Clinic says.)

Increased Hunger

Without enough insulin to let glucose into the body’s cells, your organs and muscles are unable to get the energy they need from the food you eat, according to the Cleveland Clinic. This means even if you eat well, your body constantly feels like it’s “starving” for energy and drives you to eat even when you’ve just had a meal, Dr. Wilkes explains. Again, the degree of severity here can range from one person to another, Dr. Basina says. While one person may notice they are eating more snacks than usual, someone else can feel downright ravenous.

Unintentional Weight Loss

You may be losing weight even while eating more than usual. This happens for a few reasons. One, you’re peeing out glucose from the food you eat, so your body is missing out on those calories, according to the Mayo Clinic. The dehydration from excessive urination can also make you lose water weight. Plus, when your cells can’t get glucose from food for energy your body begins to break down fat and muscle tissue to be used as an alternative source of fuel, Dr. Basina explains.

Mood Swings

Of course, you don’t need to have type 1 diabetes to have an off day or low mood. A lot of different physical and mental health conditions can make you feel crabby—but it’s worth noting because T1D can lead to mood changes as well. Depriving your of energy and feeling hungry all the time definitely impacts your mental health, Dr. Wilkes says. Research shows that high blood sugar in people with diabetes is associated with negative effects on mood, including increased sadness and anxiety (as well depression). Irritability can also occur, Dr. Basina says.

Blurred Vision

                                                                       Getty Images/fotostorm

The effects of high blood sugar can also take a toll on your eyes. If you notice bouts of temporary blurry vision, it could be due to high blood sugar. This happens because of swelling or changes in the amount of fluids in the eyeball tissues that assist with focusing, according to the National Library of Medicine. (While diabetes can also cause long-term eye problems, sometimes blurry vision is temporary, the National Library of Medicine explains, and goes away when your blood sugars stabilize.)

What to Do Next

If you notice symptoms, make an appointment with your doctor ASAP (especially if you’re a young adult with a parent or sibling who has T1D). They can test you to see your average blood sugar over the past several months, the Mayo Clinic says. If you do have T1D, your treatment plan will involve monitoring your blood sugar, counting carbs, and possibly taking insulin, according to the Mayo Clinic. “It requires a lot of work and effort,” Dr. Basina says. “But it’s very manageable. People can remain healthy if they get a diagnosis and start taking care of it early on.”

https://www.healthcentral.com/slideshow/type-1-diabetes-symptoms-you-need-to-know

Spending quality time in nature may lower heart disease, diabetes risk

From indianewengland.com

New Delhi– Do you enjoy your time spent in nature? It may help lower inflammation levels, linked to the risk of heart disease and diabetes, finds a study.

While previous research linked exposure to the natural world with better mental and physical health, the new study published in the journal Brain, Behavior, and Immunity focussed on inflammation.

The study showed that frequent positive contact with nature was independently associated with lower circulating levels of three different indicators of inflammation — “interleukin-6 (IL-6), a cytokine closely involved in the regulation of systemic inflammatory processes; C-reactive protein, which is synthesised in response to stimulation by IL-6 and other cytokines; and fibrinogen, a soluble protein present in blood plasma — were measured, and structural equation modelling was conducted to detect the association between nature engagement and the three biomarkers.”

“By focusing on these inflammation markers, the study provides a biological explanation for why nature might improve health,” said the team led by Anthony Ong, Professor in the Department of Psychology at Cornell University, US.

The study particularly showed “how it (enjoying nature) might prevent or manage diseases linked to chronic inflammation, like heart disease and diabetes.”

For the study, the team included 1,244 participants who were assessed for physical health and provided comprehensive biological assessments via a physical exam, urine sample, and fasting morning blood draw.

“It’s not just about how often people spend time outdoors, but also the quality of their experiences,” said Ong.

Even when controlling for other variables such as demographics, health behaviours, medication, and general well-being, Ong said his team found that reduced levels of inflammation were consistently associated with more frequent positive contact with nature.

“It’s good to remind ourselves that it’s not just the quantity of nature,” he said, “it’s also the quality.” (IANS)

https://indianewengland.com/spending-quality-time-in-nature-may-lower-heart-disease-diabetes-risk/