10 foods that can help prevent diabetes

From foxnews.com

Diabetes is an epidemic in the United States, with about 29 million people who have it, another 8 million who are undiagnosed and 86 million who are considered pre-diabetic, according to the American Diabetes Association.

Type 2 diabetes, the most common form, is a disease in which the body’s cells don’t use insulin properly. At first, the pancreas makes more insulin to get glucose into the cells, but over time, the pancreas can’t make enough to keep blood glucose levels normal and the result is type 2 diabetes.
Type 2 diabetes increases a person’s risk for several health conditions including high blood pressure, heart disease and stroke. It’s also responsible for as many as 12 percent of deaths in the U.S., three times higher than previous estimates, a January 2017 study in the journal PLOS ONE found.
Although genetics can increase your chances of developing type 2 diabetes, both diet and exercise also play a big role.
In fact, people with pre-diabetes who lost just 5 to 7 percent of their body weight reduced their risk by 54 percent, a study out of John Hopkins in July 2013 found.

Here, experts weigh in with 10 foods that balance your blood sugar and can prevent diabetes:

1. ApplesYou might think fruit is off the menu because of its sugar content, but fruit is filled with vitamins and nutrients that can help ward off diabetes.
Apples are one of the best fruits you can eat because they’re rich in quercetin, a plant pigment. Quercetin helps the body secrete insulin more efficiently and wards off insulin resistance, which occurs when the body has to make more and more insulin to help glucose enter the cells. Insulin resistance is the hallmark characteristic of type 2 diabetes.
“It’s filled with antioxidants, and also there’s fibre in the fruit that naturally slows the digestion of the sugars,” Karen Ansel, a registered dietitian nutritionist in Syosset, New York, and author of  “Healing Superfoods for Anti-Aging,” told Fox News.
But be sure to eat apples with the skin because this part of the fruit has six times more quercetin than its flesh.

2. YogurtEating a serving of yogurt every day can cut your risk for type 2 diabetes by 18 percent, a November 2014 study out of the Harvard School of Public Health found.
Although it’s not clear whether that’s because yogurt has probiotics, one thing is for sure: The snack, especially the Greek variety, is high in protein, which makes you feel satiated and prevents large blood sugar spikes, Marina Chaparro, a spokeswoman for the Academy of Nutrition and Dietetics (AND), and a certified diabetes educator in Miami, Florida, told Fox News.
Although yogurt contains natural sugars, be sure to read labels to avoid excess sugar, and select varieties that have 12 to 15 grams of carbohydrates.

3. AsparagusLow in calories and high in fibre, asparagus and other types of green leafy vegetables are rich in antioxidants, which reduce inflammation and can balance blood sugar levels.
In fact, people who ate one and half extra servings of green leafy vegetables a day cut their risk for type 2 diabetes by 14 percent, an August 2010 meta-analysis in the British Medical Journal found.

4. Beans and legumesStudies suggest that people who follow a vegetarian or vegan diet are less likely to   develop type 2 diabetes than their meat-eating counterparts.
Chickpeas, lentils and beans are all low in calories and saturated fat, have a low glycemic index and a ton of fibre, which takes a long time to digest, so blood sugar doesn’t rise as quickly, Chaparro said.
In fact, eating a cup of beans a day has been shown to reduce blood sugar, an October 2010 study published in the journal Archives of Internal Medicine found.

5. Chia seeds
Because type 2 diabetes can lead to heart disease and stroke, it’s also a good idea to eat foods like chia seeds. Two tablespoons of chia seeds  provides 4 grams of protein and 11 grams of fibre, as well as heart-healthy omega-3 fatty acids.
Chia seeds are also versatile: Add them to oatmeal or muffins, blend them into a smoothie, or make a chia pudding.

6. Berries
Strawberries, raspberries, blackberries and blueberries are all low in calories and carbohydrates, and have a low glycemic index to keep your blood sugar steady. Although they all contain fibre, raspberries and blackberries in particular take the lead to fill you up.

7. CoffeeWhen it comes to preventing type 2 diabetes, coffee remains controversial, but some studies suggest a coffee habit can be a good thing for preventing diabetes.
In fact, people who drank more than one and a half cups a day for 10 years were 54 percent less likely to develop diabetes than non-coffee drinkers, a July 2015 study in the European Journal of Clinical Nutrition found.
However, if you’re going to drink coffee, enjoy it black or with a small amount of milk, but skip the sugar. Those fancy sugar-laden drinks at Starbucks will definitely spike your blood sugar and negate any benefit, Chaparro said.

8. Pumpkin seeds
Pumpkin seeds are rich in plant chemicals known as lignans, as well as magnesium, both of which help the body use insulin more efficiently. They also contain globulins, or proteins that help lower blood sugar.
Pumpkin seeds are an excellent source of protein, which is slowly digested so it keeps blood sugar stable, and fibre, which curbs hunger, can prevent overeating and help you lose weight.
Enjoy them as a snack, or add them to a salad or baked goods.

9. Brown ricePeople who ate three to five servings of whole grains per day were 26 percent less likely to develop type2 diabetes in a July 2012 study published in the Journal of Nutrition. One of the best types of whole grains is brown rice, which is rich in magnesium and fibre, and has a low glycemic index.
If you haven’t been able to make the switch, try medium-grain brown rice, which has a more tolerable texture than the whole-grain variety. Or mix brown and white rice together until you’re able to nix the white rice altogether.

10. Vinegar
Vinegar has acetic acid, a compound that can lower blood sugar and insulin levels after you eat carbohydrates.
“It’s suspected to reduce the activity of enzymes in your gut that break down sugars,” Ansel said. “So those sugars are being broken down much more slowly [and] released into your blood stream at a much more gradual pace.”

http://www.foxnews.com/lifestyle/2017/05/12/10-foods-that-can-help-prevent-diabetes.html

Simple steps to healthy feet if you have diabetes

From diabetes.org.uk

If you’ve got diabetes good footcare is really important. Did you know that there are more than 20 amputations a day because of diabetes? Having diabetes puts you at greater risk of foot problems and if left untreated these can lead to amputation.

The great news is there’s lots of really easy steps you can take to prevent foot problems. For foot health awareness month, Diabetes UK is spreading the message of the importance of footcare and simple steps, such as: 

https://www.diabetes.org.uk/Get_involved/Campaigning/Putting-feet-first/Foot-health-awareness-month/?utm_source=bronto&utm_medium=email&utm_term=May+is+Foot+Health+Awareness+Month+and+we're+promoting+the+importance+of+good+foot+care+for+people+with+diabetes.&utm_content=May+is+Foot+Health+Awareness+Month+and+we're+promoting+the+importance+of+good+foot+care+for+people+with+diabetes.&utm_campaign=Enewsletter+May+2017

Ask your next MP to take diabetes seriously

From diabetes.org.uk

On  8 June, people in your area will choose their next Member of Parliament in the UK General Election. That's why we need you to ask your local candidates to get behind the Diabetes Manifesto.
The Diabetes Manifesto sets out what needs to happen so everyone living with all types of diabetes across the UK can enjoy better care and support. It also tells politicians what they can do to help more people avoid Type 2 diabetes.
But to make these changes happen, we need the backing of MPs from all parties and all parts of the country. Please ask all candidates in your area to take diabetes seriously and get behind the Diabetes Manifesto. Follow this link......

https://campaigns.diabetes.org.uk/page/8792/action/1?ea.tracking.id=web&_ga=2.66884525.221088374.1494654670-957199961.1480180118

Researchers Find Vegans Are Less Likely to Suffer from Diabetes

From peta.org

Here’s yet another reason to eat veggie burgers instead of hamburgers: A new study from the University of Eastern Finland has confirmed that people who eat plant protein rather than animal protein have a lower risk of type 2 diabetes, a condition that can lead to blindness, heart and kidney problems, nerve damage, and more.
The researchers analysed the diets of 2,332 men who were between 42 and 60 years old and did not have diabetes when the study began. During the 19-year follow-up, 432 of them were diagnosed with the disease. Those who ate the most meat were the most likely to develop diabetes.
That’s not a big surprise. Typically, diabetes afflicts overweight people and those who eat foods high in saturated fat, cholesterol, and “heme” iron (i.e., meat, eggs, and dairy foods).
Many other studies, including a recent one published in Nutrition & Diabetes, have shown that eating plant-based whole foods helps shrink your waistline and reverse type 2 diabetes as well as other life-threatening conditions. That’s largely because vegan foods are naturally cholesterol-free and generally low in saturated fat and calories.

Studies show that, in general, vegans have lower body mass indexes than vegetarians and meat-eaters alike, and vegans are known to be less likely to suffer from diabetes and other diseases.
Leading health agencies, including the National Institutes of Health and the Centres for Disease Control and Prevention, agree that people should eat more vegan foods to prevent or treat diabetes.

http://prime.peta.org/2017/05/researchers-find-vegans-less-likely-suffer-diabetes

This pair of smart contact lens may diagnose diabetes, glaucoma

From indiatimes.com

SEOUL: Scientists have developed a new smart contact lens with built-in wireless sensors that may help diagnose diabetes, glaucoma and other health conditions.

Since blood sugar can be measured with tears, many attempts have been made to monitor diabetes with contact lenses. However, their biggest drawback has been poor wearability.

Now, researchers at Ulsan National Institute of Science and Technology (UNIST) in South Korea have solved these issues by developing a sensor based on transparent and flexible materials.

"This study can be used to diagnose diseases (diabetes and glaucoma) by implementing two types of transparent electronic sensors in the production of smart contact lens sensors," said Jang-Ung Park, Professor at UNIST. 

The new smart contact lens sensors use electrodes made of highly stretchable and transparent graphene sheets and metal nanowires.

The new smart contact lens sensors use electrodes made of highly stretchable and transparent graphene sheets and metal nanowires.

Using this sensor, patients with diabetes and glaucoma may one day be able to self-monitor blood glucose levels and intraocular pressure (IOP), researchers said.

Glaucoma is a group of eye diseases which result in damage to the optic nerve and vision loss. 

Through the embedded wireless antenna in the contact lens sensor, patients can also transmit their health information, which allows real-time monitoring of their health conditions.

Since the system uses wireless antenna to read sensor information, no separate power source, like battery is required for the smart contact lens sensors.

Intraocular pressure measurement can be achieved using the dielectric layers. 

The dielectric layer is an electrically non-conductive layer, characterised by polarity that divides both positive and negative charges.

The thickness of this layer changes from thinning as the IOP increases, to thickening as the IOP decreases.

The IOP sensor, embedded in the contact lenses senses this and transmits the information to the wireless antenna. 

The smart lenses with built-in pressure-sensing and glucose-monitoring sensors could detect blood glucose and IOP despite the deformation of the contact lenses.

The sensor characteristics were also maintained even when exposed to various substances in human tears.

"It was observed that the live rabbit did not show any abnormal behaviour when wearing the contact lens sensor," said Joohee Kim, the first author of the study published in the journal Nature Communications.

http://economictimes.indiatimes.com/magazines/panache/this-pair-of-smart-contact-lens-may-diagnose-diabetes-glaucoma/articleshow/58544777.cms

Diabetes can't stop you from climbing Everest

From cnn.com

Oren Liebermann is CNN's Jerusalem correspondent and author of "The Insulin Express: One Backpack, Five Continents, and the Diabetes Diagnosis That Changed Everything."

I made the most important decision of my life because of diabetes.

While volunteering in Nepal, I was diagnosed with type 1 diabetes at age 31. It was Valentine's Day 2014, and my wife and I were in the middle of a backpacking trip around the globe. We had just finished a hiking trip in the Himalayas that almost killed me.

Oren Liebermann and his wife, Cassandra Kramer, at Annapurna Base Camp in Nepal.

I had been losing weight and had to run to the bathroom constantly. And I had never in my life been so thirsty. I dismissed the symptoms as consequences of the dry weather, until I stepped on a scale and saw how much weight I'd lost: about 40 pounds.

A trip to a local doctor gave me the diagnosis that would change my life and land me in two hospitals in Nepal before I was cleared to fly home. I spent a month learning about diabetes and understanding the ins and outs of a chronic autoimmune disease. Then it was time to make my decision.

My wife, Cassandra Kramer, and I resolved to get back on the road and finish what we had started. I knew that if I accepted limitations so early in my life with diabetes, I would always accept limitations, and that was a dangerous state of mind.

We caught a flight to Bangkok and made our way through Southeast Asia, South America and Iceland before coming home.

Diabetes is a disease with which the body no longer produces enough insulin to regulate blood sugar. In type 1 diabetes, the pancreas stops producing insulin altogether, requiring daily injections of artificial insulin and constant blood sugar monitoring. In type 2 diabetes, the body's insulin isn't used effectively, which is sometimes the consequence of being overweight. Type 2 diabetes can require some combination of lifestyle change, medication and insulin injections.

Diabetes is one of the fastest-growing diseases in the United States, with 1.4 million Americans diagnosed every year. Nationwide, 29 million Americans have diabetes -- nearly 10% of the population. Worldwide, 415 million people have it. That number is expected to reach 642 million by 2040.

Yet the cause of diabetes is unknown. Although some cases of type 2 may be a result of obesity, that answer does not apply to everyone, and there are no such clues for type 1.

A stigma

Diabetes still has a stigma attached to it, largely because of a lack of education and awareness. But people are constantly defying it by showing that there is no reason to accept limitations or boundaries when living with diabetes.

It may require more planning, but it's not a reason to say "no" to any experience.

Will Cross was diagnosed at the age of 9 in 1976, when diabetes care was nowhere near what it is today. He became the first person with type 1 diabetes to summit Everest when he scaled the highest peak in the world in 2006. He has also climbed the Seven Summits -- the highest peak on each continent -- and traveled to the North and South Poles.

"I never aspired to be a baseball or football player," Cross told Beyond Type 1, an organization dedicated to living with type 1 diabetes. "I just wanted to climb; diabetes didn't hinder that desire."

One person who did want to play football was Jay Cutler. The former quarterback for the Chicago Bears was 24 when he was diagnosed, making him one of a small but growing number of people with type 1 diabetes diagnosed after puberty. (Type 1 diabetes was traditionally called juvenile diabetes, but that term is becoming outmoded as the number of adults diagnosed with type 1 diabetes increases, though researchers don't fully understand why.) Cutler went on to play nine more seasons in the NFL, and he has become one of the best-known athletes with diabetes but certainly not the only one.

Perhaps the most famous celebrity with diabetes was Mary Tyler Moore, who used her fame to advocate for people with diabetes. Moore served as the international chairman of the Juvenile Diabetes Research Foundation. Her death in January sent shockwaves through diabetes community, which had lost one of its biggest influencers.

And if you're looking for a celebrity to pick up where Moore left off, singer Nick Jonas has carried the mantle so far, founding Beyond Type 1 and being candid about dealing with diabetes.

"It is very easy to want to hide what diabetes means for us in the workplace, but that just does a disservice to us, to other people with diabetes and to our co-workers," adventure athlete Erin Spineto said.

Diagnosed with type 1 diabetes in college, Spineto has completed a 100-mile standup paddling trip and sailed the Florida Keys solo, all the while proving that anything is possible, despite the disease. "The more real information and firsthand experience people get with this disease, the less stigma will be attached to it."

Making diabetes work for you

I was able to use my diabetes diagnosis, in a way, to improve my health. Though I have a chronic disease that requires constant blood sugar checks and insulin injections each day, I also have the most powerful of reasons to eat healthy, exercise and take better care of myself: a functional life.

Failure to stay healthy and keep my blood sugars in check can lead to the severe complications of diabetes: nerve damage, eye damage, cardiovascular disease and much more. Regular exercise and healthy eating help regulate blood sugar levels in people with diabetes.

Diabetes was the catalyst for that change, even if it means I am now walking around with a medical time bomb waiting for me to make a mistake.

Perhaps the most frustrating part about diabetes is the lack of definitive answers. Questions such as "how did I get it?" or "will there ever be a cure?" must remain open-ended for now. Although there are procedures that show promise for reducing or eliminating the need for insulin and an artificial pancreas (a device that manages blood sugar automatically) is on the horizon, a true cure for diabetes remains elusive. The same is true for understanding the cause.

Yet it is a manageable disease. With experience, discipline and a support network, diabetes should never be a reason to say "no." It's just a matter of figuring out what preparations you need to make to be able to say "yes."

Since finishing our backpacking trip, my wife and I have continued to travel when we can. Hiking Kilimanjaro is high on our priority list, and I want to return to the Himalayas to hike once again, this time knowing how to treat my diabetes.

For me, it is an extension of the most important decision I have ever made: the decision to live life without limits.

Maybe I'll even climb Everest.

http://edition.cnn.com/2017/05/05/health/diabetes-liebermann/

Simple Tricks for Living Well with Diabetes—from People Who Have It

From rd.com

Accepting a diabetes diagnosis can be difficult, especially when you must change previous habits and adapt your lifestyle. But there's good news: millions of people live full, happy, active and healthy lives, even with diabetes, and they've shared their best advice for doing the same.

Stay active and track your reactions
When David Weingard was diagnosed with type 1 diabetes at the age of 36, he faced with some tough adjustments. From taking his new medication to monitoring his blood sugar, he fought to stay active and fit, eventually founding his diabetes coaching company, Fit4D. For Weingard, exercising had to remain a part of his life and he encourages other diabetics to do the same.

"Exercise is critical to long-term physical and mental health. Mentally, we need positive energy (and endorphins) to combat the 24/7 strain of the condition. Physically, we need to help our bodies stay strong and avoid the long-term effects and complications of diabetes," he says.

But to figure out how much you can withstand and what works for your body, he also notes that keeping track your reactions will help create a plan that works uniquely for you. "Detailed record keeping is a key factor in realizing the benefits of exercise and minimizing blood sugar swings—especially highs and lows. You can reference these records to repeat workouts and your body should yield similar results most of the time," he says.

Build a support system

Though Rachel Zucker is only 24 years old, she's been managing her type 1 diabetes diagnosis since she was four years old, making her quite the expert. She described diabetes as a full-time job: She had to accept that there are no days off, no breaks or vacations. That's why she recommends having supportive friends and family around you who will move with your highs and lows—they're essential to keeping a good attitude and mindset. Instead of hiding your diagnosis, Zucker says wear it with pride. "I tell anybody and everybody close to me that I'm diabetic. Making sure people around you know you're diabetic can be life-saving in an emergency situation. In college, I made sure everybody around me knew I had type 1 diabetes, so when I went out to a party or to a sorority fundraising event, there was always someone looking out for me. Some people are afraid or embarrassed to tell others about their medical condition; I would highly encourage them not to be. Nobody has to do this alone," she says.

Don't be overwhelmed

Now 67, Carol Gee wasn't diagnosed with type 2 diabetes until her late 50s. Although her new life was scary at first, she says that leaning into the unknown helped her manage her new lifestyle and adjust her habits, ensuring that she lived vibrantly throughout middle age. "Diabetes is scary, but with knowledge comes power. Take the medications the way you are supposed to and it will get easier. I was afraid of needles, so I considered it a great victory when I injected myself without passing out. Know that you 'can' survive and thrive with diabetes. You just have to say it—and more importantly—believe it."

Don't let it define you

Author and diabetes advocate, Quinn Nystrom first watched her younger brother get diagnosed with type 1 diagnosis. Then, two years later, she got the news herself at the age of 13. While that day was one of the worst of her life, she says, it's taught her many life lessons and led her to help others. Even though living with diabetes is a 24/7 job, she encourages those who are newly diagnosed to not let it define them. Instead, she says, allow it to refine you. "We are not just a broken down pancreas. We're more than a label that a doctor gives us, society tells us, and even sometimes what we tell ourselves. Seek to understand how the diagnosis of diabetes has brought light into your life. Find the positives," she says.

Set attainable goals

Right before he started college, Joshua D. Miller, MD, couldn't stop losing weight and was thirsty all the time. These symptoms led to a diagnosis of type 1 diabetes and would serve as the turning point in his life, leading him to become an endocrinologist and diabetologist and the medical director of Diabetes Care at Stony Brook Medicine. One way that he manages his condition (and helps his patients) is by focusing on small, achievable goals. "When it comes to diabetes, it is very difficult to reach all of your goals at once. From blood sugar monitoring, attention to a healthy lifestyle, medication management and physician visits, overcoming the disease's challenges can seem daunting. Pick one or two small goals with your physician to help you move in the right direction. You will be surprised at how much success you can truly achieve," he shares.

Manage your entire health

Though it can be difficult to focus on anything but your blood sugar, Mella Barnes has found that keeping all parts of her health top of mind helps keep her more satisfied and balanced. She discovered her type 1 diabetes at the age of eight, and has been managing the illness ever since. She says that focusing on each day has been helpful. She also discovered that staying in touch with her emotions is crucial. "Take care of your mental and emotional health. This impacts your diabetes more than you think! Stress causes a lot of issues as well as a lack of sleep. If you're depressed or anxious about your diabetes, find a therapist or free support group. Do something that makes you happy every day," she says.

Find support among other people with diabetes

Fred Winchar discovered he was a type 2 diabetic six years ago and has worked hard to manage his diagnosis. A successful businessman who knows the importance of good advice, he quickly realized that he needed to talk to someone who had been through the struggle. "When I first was diagnosed, I told a friend who was a type 1 diabetic, and he helped me learn how to test and monitor my sugars. He was one of the most energetic and happy people I have ever met. He was delighted to help another person on the same journey. Not only did I learn but I was able to bond in a special way with someone who knew what I was going through," he says.

http://www.rd.com/health/conditions/living-well-with-diabetes/