These Foods Already In Your Kitchen Could Help Lower Type 2 Diabetes Risk

From health.yahoo.com

The Foods In Your Kitchen That May Influence Diabetes Risk

If you've ever wondered whether the foods you already eat could be working in your favour, new research suggests the answer might be yes.

A large, long-term study looked at whether people who eat more polyphenols (naturally occurring compounds found in everyday plant foods) are less likely to develop type 2 diabetes.

The results add meaningful weight to a growing body of evidence, and the top food sources might not be what you'd expect.

About the ELSA-Brasil polyphenol study

The research comes from the Brazilian Longitudinal Study of Adult Health (ELSA-Brasil), which followed 8,781 adults free of diabetes at the start for a median of 7.6 years.

Participants reported what they ate using a detailed food questionnaire at two points during the study, and researchers used an established nutrition database to estimate polyphenol intake across major classes: phenolic acids, flavonoids, stilbenes, and lignans.

Polyphenols are a broad family of plant compounds; more than 500 distinct types have been identified in the foods we eat. Beyond their well-known antioxidant properties, research suggests they may help the body manage blood sugar, respond to insulin, and keep inflammation in check.

With type 2 diabetes rates rising globally, understanding which dietary patterns offer real protection has become increasingly urgent.

Higher polyphenol intake linked to up to 27% lower diabetes risk

Over the course of the study, 1,453 participants developed type 2 diabetes. People who ate the most polyphenols overall were 19% less likely to develop the condition compared to those who ate the least.

When researchers looked at specific types, the associations got even stronger, with phenolic acids, hydroxycinnamic acids, flavonoids (including flavan-3-ols, flavones, and anthocyanins), and stilbenes each linked to a 13% to 27% lower risk.

There was another notable finding: people with the highest intakes of total polyphenols, phenolic acids, and stilbenes also showed smaller increases in insulin resistance over time.

That matters because insulin resistance (when your cells stop responding efficiently to insulin) is one of the primary ways type 2 diabetes develops. Slowing that progression is meaningful on its own.

The study didn't find significant links between polyphenol intake and fasting blood sugar or HbA1c, a longer-term blood sugar marker.

And because this was an observational study, it shows associations rather than direct causation; the large sample size and long follow-up period do lend the findings real weight.

What these results mean for everyday eating

The top contributors to polyphenol intake in this cohort weren't exotic superfoods.

Coffee accounted for nearly 40% of total polyphenol consumption, followed by red wine, yerba mate tea, orange juice, and oranges. These five foods alone made up the majority of polyphenol intake across the study population.

     These Foods Already In Your Kitchen Could Help Lower Diabetes Risk

However, these rankings reflect the dietary habits of a Brazilian cohort, so the specific order may look different depending on where you live and what you regularly eat.

The underlying principle holds, though: polyphenols are concentrated in a handful of commonly consumed foods and beverages, and regular intake of even a few of them can add up meaningfully over time.

Easy ways to get more polyphenols from food

• Coffee: The standout contributor in this study, accounting for nearly 40% of polyphenol intake. If you're already a daily coffee drinker, you may be getting more metabolic support than you realize.

• Citrus: Orange juice and whole oranges were both among the top five polyphenol sources in the study, making them an easy, low-effort daily addition.

• Yerba mate: Less familiar to some, but yerba mate tea ranked third in this cohort and is worth exploring if you want to diversify beyond coffee.

The takeaway

Polyphenol-rich foods were linked to up to a 27% lower risk of type 2 diabetes in a large, long-term cohort study, with higher intake also tied to slower progression of insulin resistance over time.

The most protective foods in the study weren't supplements or specialty items; they were coffee, citrus, and tea. Everyday dietary choices, made consistently, appear to carry real metabolic weight.

https://health.yahoo.com/conditions/endocrine/diabetes/articles/foods-already-kitchen-could-help-093400221.html 

The Best Tea for Improving Insulin Resistance, Recommended by Dietitians

From eatingwell.com

Help reverse insulin resistance by sipping on a cup of this popular tea 

KEY POINTS

• Insulin resistance can cause high blood sugar and may lead to type 2 diabetes.
• Green tea may help reduce inflammation, which can improve glucose metabolism.
• Choose unsweetened green tea and add ginger, mint or citrus for additional flavour.

Did you know that there's a health condition that can increase your risk of diabetes, but often doesn't have any signs or symptoms? That condition is insulin resistance. While often overlooked, insulin resistance is becoming increasingly common. In fact, 4 out of 10 adults in the U.S. ages 18 to 44 have insulin resistance—and yet, many people don't know they have it.

The good news is that insulin resistance can be treated with lifestyle changes. One surprisingly simple change is choosing unsweetened beverages or water more often. Tea is one of our favourite unsweetened drinks. Not only is tea a popular beverage—second only to water—but tea is associated with many positive health benefits, including improvements in insulin resistance.

Our top pick for the best tea to combat insulin resistance is green tea. It's made from Camellia sinensis, the tea plant that black, white and oolong teas are also made from. While those other teas are also associated with positive health benefits, green tea has the most clinical data to support its role in combating insulin resistance. 

Researchers suspect that green tea helps reduce the risk of insulin resistance in several ways, including lowering oxidative stress, improving glucose metabolism and blocking absorption of carbohydrates. Together, this can lead to small improvements in your blood sugar.

One way the brew may benefit blood sugar management is by lowering inflammation. Inflammation and insulin resistance often coexist, so if you can tamp down inflammation you may also see improvements in insulin resistance. "Green tea is high in polyphenols, which are naturally occurring compounds in foods that have antioxidant and anti-inflammatory effects," says Alyssa Pacheco, RD, a registered dietitian specializing in polycystic ovary syndrome, a condition associated with insulin resistance. "Green tea is particularly high in a polyphenol and catechin called epigallocatechin gallate. EGCG plays an important role as an antioxidant and may help to lower inflammation, which can contribute to insulin resistance." 

The mighty polyphenols in green tea may also have a positive influence on your gut microbiome, adds Lisa Andrews, M.Ed., RD. We know that the composition of the types of bacteria in your gut can play a role in your risk for developing insulin resistance, as well as supporting your overall health.

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Insulin Resistance Explained

As you eat meals and snacks throughout the day, your blood sugar naturally rises and falls. Digestion starts with your first bite as your body starts to break down the carbs in your food into glucose, the body's primary energy source. When that glucose enters the bloodstream after eating, your body responds by releasing the hormone insulin. Insulin acts like a key in a door, allowing glucose to enter cells for energy. 

When someone has insulin resistance, this process is disrupted, as cells become less sensitive to insulin. In response, the pancreas has to produce more and more insulin to move glucose into cells. "If your body can't produce enough insulin to keep up, it can lead to high blood sugar levels and eventually may lead to a prediabetes diagnosis," says Pacheco.

How to Brew Green Tea

For the best-tasting green tea, you'll want to steep it right so that it retains its mild flavour without becoming bitter. Steep bagged or loose-leaf green tea in hot water (170 to 185°F is ideal) for 3 minutes. Enjoy a warm mug or chill it in the refrigerator and serve over ice. 

Our Expert Take

If you have insulin resistance or an increased risk for developing diabetes, take heart that it can be managed with diet and lifestyle choices. Optimize your hydration by choosing beverages free of calories and sugar, such as unsweetened tea, more often. We love green tea, in particular, since it has the most research to support its unique role in improving insulin resistance.

https://www.eatingwell.com/tea-for-insulin-resistance-11951790

5 Supplements You Shouldn't Be Taking If You Have Diabetes, According to a Dietitian

From eatingwell.com

Can supplements help with diabetes? Learn about five supplements you should consider avoiding if you have diabetes 

KEY POINTS 

• Lifestyle factors and sometimes medications are essential for healthy diabetes management.
• Avoid supplementing chromium, bitter melon, green tea extract, St. John's wort and vitamin E.
• Support healthy blood sugar with diet, physical activity, stress management and healthy sleep.

When it comes to diabetes, lifestyle plays a major role in blood sugar management and overall health. What you eat, how you move your body, your sleeping patterns and your stress levels are all factors that can impact blood sugar. Even if you are taking medications to manage your diabetes, they are to be used in conjunction with lifestyle strategies that include a nutritious eating plan, physical activity, managing stressors and getting healthy sleep. But what about supplements? Are they safe and effective?

Supplements are meant to fill nutrient gaps when you are unable to meet your needs through food alone or if you have a deficiency. Because supplements are not regulated by the Food and Drug Administration, it's important to take them cautiously. Always look for independently verified certification to ensure what they say is in it actually is, and never begin supplementation without supervision from a medical professional. Supplements can be costly and, if not taken carefully, may do harm, especially if you are taking certain medications or have other health conditions.

There are different types of diabetes and different treatment options for each type, so it's difficult to generalize which supplements all people with diabetes should not take. That's one of the reasons discussing your desires and questions with a knowledgeable medical professional is so important.

With that in mind, here are five supplements you may want to reconsider if you have diabetes, as they may interfere with certain medications, disrupt blood sugar levels or cause unwanted side effects.

1. Chromium

Chromium is a mineral found in a number of foods, such as meat, vegetables, grains, fruits and nuts. A deficiency in chromium may cause high blood sugar; however, deficiency is very rare. If you have diabetes and take insulin or other oral medications aimed to reduce blood sugar, taking chromium may increase the risk of hypoglycaemia (low blood sugar).

Anyone with kidney disease, which is a common complication of type 2 diabetes, should not take chromium because supplementation can worsen kidney disease. Chromium supplementation may also interfere with levothyroxine, a medication commonly used to treat hypothyroidism.

2. Bitter Melon

Bitter melon is an herbal supplement that has been studied for its use in reducing blood sugars in people with diabetes. Its components—charantin, vicine and polypeptide-p—are thought to have a similar structure to insulin, the hormone involved in blood sugar control.

Research on bitter melon supplementation is inconsistent. The studies that have been done are short, most are done on animals and the doses of bitter melon used vary. More research is needed to determine long-term effects and safety. In addition, bitter melon may increase your risk of low blood sugar.

3. Green Tea Extract

Drinking green tea has been shown to provide benefits for people with diabetes. However, there is little research on the effectiveness of a green tea supplement outside of studies conducted on animals, and most studies have been very short in duration. Therefore, additional supplementation beyond drinking green tea is probably not necessary. In addition, emerging research suggests that green tea supplements may have significant interactions with certain medications, reducing their effectiveness.

4. St John's Wort

More research is needed on the use of St. John's wort for diabetes, due to its potential effects on diabetes medications, insulin sensitivity and insulin secretion. One small study evaluated the use of St. John's wort and metformin in 20 healthy male subjects, and found that taking the two in conjunction can increase insulin secretion and lower blood sugar after a glucose tolerance test; however, the supplement decreased the clearance of metformin from the body. One review cautions against the use of St. John's wort for treatment of diabetes because of the potential of interference with drug metabolism.

Most studies on St. John's wort and diabetes have conflicting results, do not include diverse populations, used animal subjects or did not have a long enough duration to examine the long-term effects. Therefore, more studies are needed to explore the drug interactions and insulin secretion effects of St. John's wort.

5. Vitamin E

Vitamin E is a powerful antioxidant that can combat oxidative stress, a precursor and contributor to type 2 diabetes. Adequate dietary intake of vitamin E has been shown to protect against type 2 diabetes by helping reduce insulin resistance. However, high levels—such as those found in supplements—have not been shown to be useful. Also, vitamin E can interact with blood thinners and increase the risk for bleeding by blocking the clotting effects of vitamin K. Therefore, unsupervised supplementation is not recommended if you have diabetes and are taking blood thinners.

Tips for Healthy Eating If You Have Diabetes

Before spending lots of money on supplements that may not work or can cause harm, focus on making simple yet sustainable dietary changes. Here are a few to start with:

• Focus on whole foods: Whole foods contain a variety of macronutrients, vitamins and minerals. Aim to increase your intake of plants—fruits, vegetables, legumes, whole grains, nuts and seeds—that are rich in fiber, vitamins, minerals, antioxidants and healthy fats. Dairy, eggs, meats and seafood also provide essential nutrients, protein, and fat, which help stabilize blood sugar.
• Eat more fibre: Fibre is an indigestible part of carbohydrates that can help to reduce blood sugar spikes because it is metabolized slowly. Some simple ways to eat more fibre is to ingest one fruit or vegetable at each meal, make at least half of your grains whole grains and add one serving of unsalted nuts each day. The 2020-2025 Dietary Guidelines for Americans recommends consuming 25 to 38 grams of fibre daily. If you are not accustomed to eating fibrous foods, increase your intake slowly and drink ample amounts of fluids to reduce the risk of stomach discomfort, including gas and bloating.
• Pair your foods: When eating carbohydrates (grains, potatoes, beans, corn), pair them with non-starchy vegetables, lean protein and healthy fats. This food combination will not only provide satiating power, but also help provide steady energy and stable blood sugar. A simple yet effective strategy is to use the plate method: Fill half of your plate with non-starchy vegetables, one quarter with lean protein and the remaining quarter with a complex carbohydrate. For example, roasted chicken with stir-fried broccoli and baked sweet potato is a balanced and filling meal.

Our Expert Take

While supplements can serve a purpose when you need to fill nutrient gaps or when you are deficient, they are not always safe, and we often don't know their long-term effects. Before you spend money on supplements, take a look at your lifestyle. Eating a variety of fruits, vegetables, whole grains, nuts, seeds, lean protein and healthy fats can help you manage blood sugar and inflammation, a key factor in diabetes. Engaging in regular physical activity helps your body use the glucose in your food, promoting a healthy blood sugar. It's also important to get plenty of quality sleep and deal with what's stressing you out, as chronic stress has been linked with higher blood sugar levels.

If you have diabetes—or take care of someone who does—and don't know where to start, meet with a registered dietitian or certified diabetes care and education specialist. These medical professionals can answer all your questions about diabetes, including which supplements are safe to take and which ones should be avoided.

https://www.eatingwell.com/supplements-you-should-not-take-if-you-have-diabetes-11893520