Type 2 diabetes: The only four breads to include in your diet to prevent high blood sugar

From express.co.uk

TYPE 2 diabetes is a common condition in the UK that causes blood sugar levels to become too high. Eating a healthy, balanced diet is one of the best ways to control blood sugar. But when it comes to one of Britain’s favourites, bread, what type should you be eating?

Type 2 diabetes, if left untreated, can lead to a number of health problems, such as eye problems, foot problems heart attack and stroke. But experts recommend to control blood sugar, and to prevent the condition from developing in the first place, it’s advised people with type 2 diabetes make changes to their diet. Carbohydrates are needed in the body for energy, but you should monitor how much you eat, especially if you have diabetes.

Bread is a staple carb, but with there so many different types on the market, which one is best if you have the condition?
When it comes to choosing what carbohydrates to eat, Diabetes UK has some important advice for you to follow.
It states: “Choosing wholegrain options makes sense. They are high in fire, keep you feeling fuller for longer than refined carbohydrates and take longer for the body to break down so blood glucose levels do not ‘spike’ then drop rapidly.”
So when it comes to bread, the research charity says pumpernickel is a good choice.
Pumpernickel bread is a typically heavy, slightly sweet rye bread.
But if pumpernickel bread doesn’t whet your appetite, wholegrain, granary and rye bread are also recommended.

Type 2 diabetes: Pumpernickel bread is recommended to avoid blood sugar spikes (Image: GETTY)

Other carbohydrates you should opt for include wholewheat or brown pasta and noodles, basmati or wild rice, porridge oats or muesli, and quinoa, burger wheat, couscous or yam.

https://www.express.co.uk/life-style/health/1071520/type-2-diabetes-diet-foods-bread-rye-granary-wholegrain-pumpernickel

Study links green tea with increased risk of type 2 diabetes

From straitstimes.com

BEIJING (XINHUA) - A recent international study found that drinking green tea was associated with an increased risk of type 2 diabetes in Chinese adults.
A total of 119,373 participants from the Shanghai Women's Health Study (SWHS) and Shanghai Men's Health Study (SMHS) were included in the study.
The SWHS and SMHS are two large population-based studies initiated in 1996.

                                                                        PHOTO: ST FILE

Data from the studies have been used to investigate genetic and other biomarkers as well as lifestyle risk factors for cancers and other chronic diseases.
In the new study, none of the participants had diabetes when they were enrolled. Details of tea drinking, including types and amounts, were collected in the survey.
Researchers from China's Fudan University, Vanderbilt University in the United States and other research institutions reported that both female and male participants in the study had an increased risk of type 2 diabetes if they drank more green tea.

They noted that this positive and dose-response association between green tea intake and risk of type 2 diabetes did not vary by obesity or smoking. The findings have been reported on the International Journal of Epidemiology.
The researchers called for further studies on the mechanisms underlying the association, suggesting that pesticide residue in tea leaves could play a possible role.

Green tea is a popular beverage consumed worldwide.
In recent years, it gained popularity as a healthy drink. But researchers have had inconsistent findings on the association between green tea drinking and risk of type 2 diabetes.

A Japanese study published on the Annals of Internal Medicine in 2006 said habitual green tea drinkers who drank at least six cups per day had a 33 per cent lower risk for type 2 diabetes than those who drank one cup or less per week.
A study in the Republic of Korea published in the journal of BioFactors in 2007 said people with diabetes should drink less green tea, as animal studies showed that high green tea intake may increase blood sugar levels in diabetic rats.

https://www.straitstimes.com/asia/east-asia/study-links-green-tea-with-increased-risk-of-type-2-diabetes

What are the best nuts for diabetes?

From medicalnewstoday.com

Lifestyle has a significant impact on type 2 diabetes, with diet playing a major role. Nuts are a good source of nutrition, and they provide a range of health benefits. However, some nuts are better than others for people with diabetes.

Around 30.3 million adults in the United States have a form of diabetes. A healthful diet can help manage blood sugar levels and reduce the risk of complications.
Nuts are one of several foods that the American Diabetes Association lists as beneficial for people with the condition.
In this article, we describe why nuts can be of use to people with diabetes and look into five of the best nuts to incorporate into a healthful diet.

Why are nuts useful for diabetes?

Nuts contain high levels of beneficial fats.

The unsaturated fats in nuts perform a range of important functions, such as supporting cell growth and protecting organs, including the heart.
Also, nuts are rich in protein, an essential nutrient, and they contain a range of other nutrients that are important for physical health, including:

• fibre
• vitamins, such as vitamin E
• folate
• thiamine
• minerals, such as magnesium and potassium
• carotenoids
• antioxidants
• phytosterols

However, not all nuts benefit people with diabetes. For example, it is important to avoid salted nuts because the salt may increase the risk of complications.

The following are the best nuts for people with diabetes:

Almonds

Almonds have a range of benefits for individuals with this condition.
A study from 2011 found that incorporating almonds into the diets of participants with type 2 diabetes for 12 weeks positively affected blood sugar and reduced the risk of heart disease.
A more recent study, from 2017, looked into the effect of daily almond consumption over 24 weeks in people with type 2 diabetes. The authors found that incorporating almonds into the diet helped control blood sugar levels and decrease the risk of heart disease.
Almonds reduce the body's levels of low-density lipoprotein (LDL) cholesterol, which can block arteries. They increase the amount of high-density lipoprotein (HDL) cholesterol, which helps remove LDL cholesterol from the arteries. This is part of the reason why almonds reduce the risk of heart disease.

Walnuts

Walnuts are high in calories. However, a study in BMJ Open Diabetes Research & Care found that they do not have a major impact on body weight or composition.

The researchers assigned 112 participants at risk of diabetes either a low-calorie diet or a diet rich in walnuts for 6 months.
They found that the walnut-enriched diet was able to improve the ratio of HDL to LDL cholesterol without negatively affecting body composition.
In a study from 2018, researchers investigated the association between walnut consumption and diabetes risk in 34,121 people.
They found that people who had eaten walnuts in the past 24 hours were half as likely to have diabetes, compared with people who had eaten no nuts in this period.

Cashews

Cashews can help improve the ratio of HDL to LDL cholesterol and lower the risk of heart disease.
In a 2018 study, researchers gave 300 participants with type 2 diabetes either a cashew-enriched diet or a typical diabetes diet.
Those on the cashew-enriched diet had lower blood pressure and higher levels of HDL cholesterol after 12 weeks. The cashews also had no negative impact on blood glucose levels or weight.

Pistachios

Pistachios are relatively energy-dense, but they contain healthful amounts of fibre and beneficial fats.
As part of a 2015 study, researchers gave either a pistachio-enriched or a regular diet to participants with type 2 diabetes over 4 weeks.
They found that the ratio of HDL to LDL cholesterol was significantly better in the pistachio group, in comparison with the regular diet group. Those on the pistachio diet also had lower triglyceride levels, which indicate better heart health.

Peanuts

Peanuts are a good source of protein and fibre. They can help with weight loss and may reduce the risk of heart disease.

One study from 2013 looked at the effect of peanuts on the diets of females with obesity who were at risk of developing type 2 diabetes.
The researchers found that adding peanuts to cereal helped control blood sugar levels and appetite in participants. This can help with weight loss, which has a significant impact on diabetes risk.

Takeaway

As a diverse type of food, nuts can be easy to incorporate into a healthful diet. They can provide a good source of protein and beneficial fats for people with diabetes.
To avoid excess calorie intake, consider a serving size to be a small handful or one-fourth of a cup.
Nuts can make a simple snack. Most are safe to eat raw, and they are available in many grocery stores. People with diabetes should avoid salted varieties.

https://www.medicalnewstoday.com/articles/324141.php

What is the truth about type 2 diabetes?

From medicalnewstoday.com

Type 2 diabetes is a serious and prevalent disease, but numerous myths surround this condition. Diabetes causes blood sugar levels to become too high, and it damages the body. In some cases, it can be fatal.

Diabetes is a chronic health condition that affects 30.3 million adults in the United States, according to the Centres for Disease Control and Prevention (CDC). The World Health Organization (WHO) state that the number of people living with diabetes has been steadily rising worldwide.
There are two main types of diabetes:

• Type 1: The body's immune system attacks the cells that produce insulin.
• Type 2: The body is resistant to the action of insulin and fails to produce sufficient amounts of this hormone to compensate.

There is another type of diabetes called gestational diabetes, which only affects pregnant women and usually resolves after they give birth.
In this article, we discuss five common myths about type 2 diabetes.

Eating too much sugar is the cause

Sugar consumption alone may not always lead to type 2 diabetes.

A study in Nature Reviews Endocrinology reports that a combination of genetic and lifestyle factors causes type 2 diabetes.
In particular, physical inactivity, weight gain, and obesity have strong links to type 2 diabetes. Weight gain usually occurs because a person consumes more calories than they burn off.
A high-calorie diet does not necessarily have to include significant quantities of sugar, although sugar does contain many calories.

Diabetes is not a serious condition

All forms of diabetes can have a severe effect on the body. Many different complications have links to diabetes, including:

• eye problems, which can be very grave
• kidney disease
• high blood pressure
• stroke
• heart disease
• neuropathy
• bone and joint disorders
• digestive problems
• sexual dysfunction
• tooth and gum problems
• skin problems

Getting treatment and making effective lifestyle changes to achieve good blood sugar control can reduce the risk of complications. However, they are still possible, particularly in the long term.
In some cases, diabetes can be fatal. The WHO estimate that diabetes was the direct cause of around 1.6 million deaths worldwide in 2016.

It only affects people who are overweight

Research has shown that there is a relationship between type 2 diabetes and weight gain and obesity.
However, it is possible to have type 2 diabetes without being overweight or obese. Around 12.5 percent of adults with type 2 diabetes are not overweight. It is possible that a lean adult who presents with new-onset diabetes may have latent autoimmune diabetes, which people sometimes refer to as "type 1.5" diabetes.
A 2012 study found that adults with new-onset diabetes who are a healthy weight have a higher risk of mortality than those who are overweight.

People with type 2 diabetes cannot eat sugar

Fresh fruit is part of a healthful diet, and it contains fructose.

It is true that people with type 2 diabetes should eat a healthful diet, and these diets are generally low in sugar. However, it may not be necessary to avoid sugar entirely.
For instance, fruits contain fructose, which is a type of sugar, but they also provide fibre and a range of vitamins and minerals.

The American Diabetes Association encourage people with diabetes to include fresh, frozen, or canned fruits with no added sugar in their diet.
People with diabetes should avoid sugary drinks though. An analysis of data from 310,819 people found that the risk of type 2 diabetes was more significant in those who consumed sugary drinks more regularly.

People always know when they have type 2 diabetes

In the early stages of type 2 diabetes, the symptoms are generally less noticeable than they are in type 1 diabetes.
It is possible for someone to have type 2 diabetes without knowing it. A CDC report estimated that around 7.2 million people did not have a diagnosis for their diabetes in 2015.

Takeaway

Type 2 diabetes is a serious, lifelong condition that can lead to significant complications. It is possible to treat diabetes with a combination of medication and lifestyle changes. People with a healthy body weight may still develop the condition.
Eating a healthful diet, which may still include some forms of sugar, and remaining physically active are effective ways to minimize the risk of diabetes.

https://www.medicalnewstoday.com/articles/324115.php

Five Reasons to Try the Mediterranean Diet

From diabetesselfmanagement.com

You’ve likely heard of the “Mediterranean diet” at some point and that it’s a healthy way of eating. In fact, this diet was recently named the U.S. News & World Report best diet for 2019. But is it really something you should consider following? And is the Mediterranean diet OK if you have diabetes? The answer to both of these questions is “yes.”
You don’t need to live in Greece, Italy, Spain or Portugal to “go Mediterranean.” Many of the foods on this plan are likely foods you already enjoy eating — and you probably have some in your kitchen right now. There’s no one “Mediterranean diet” because the foods eaten can vary, depending on the region. However, here are the key foods that are part of this eating plan.

• Vegetables — and lots of them. Spinach, tomatoes, broccoli, kale, eggplant, asparagus and peppers are just a few.
• Fruits — berries, melons, grapes, dates, bananas, figs, oranges and pears.
• Whole grains — spelt, barley, whole wheat, oats, brown rice and corn.
• Legumes — beans, peas, lentils, chickpeas and peanuts.
• Nuts and seeds — almonds, pistachios, walnuts, sesame seeds and sunflower seeds.
• Fish — salmon, sardines, trout, mackerel, oysters, shrimp and crab.
• Poultry — chicken, turkey and duck.
• Eggs — chicken, duck and quail eggs.
• Fats — olives, olive oil, avocado, avocado oil and grapeseed oil.
• Dairy — yogurt and cheese.
Red meats and sweets are limited. Beverages include water and a glass of red wine each day.

Benefits of the Mediterranean diet

Research points to a host of health benefits from Mediterranean-style eating. Here are the top five.

1. Lower risk of heart attack and stroke

Limited red meat and sugar and a focus on heart-healthy unsaturated fat help lower bad (LDL) cholesterol and boost good (HDL) cholesterol. In addition, olive oil, an abundance of vegetables and fruit and a daily glass of red wine are thought to protect against hardening of the arteries, thanks to their high antioxidant content.

2. Prevention of Type 2 diabetes

A Mediterranean eating plan is full of fibre from fruits, vegetables, legumes and whole grains. Dietary fibre can slow the absorption of carbohydrate and improve blood glucose levels. Plus, higher-fibre eating plans can make it easier to lose weight and maintain a healthy weight. In addition, nuts and olive oil may also improve glycaemic control.

3. Improved diabetes control

The same components of the Mediterranean diet (especially vegetables, fruits, legumes, nuts, seeds and olive oil) that may help reduce the risk of Type 2 diabetes can also make it easier for people who have diabetes to better manage their condition.

4. Lower risk of Alzheimer’s disease

Almost six million people in the United States have Alzheimer’s disease, a degenerative brain disease and the most common form of dementia. People who have diabetes have a higher risk of developing Alzheimer’s compared to people without diabetes: it’s thought that having diabetes causes changes in the brain that may raise the risk of Alzheimer’s. In addition, having diabetes may put you at risk for cognitive impairment, a precursor of Alzheimer’s. While there is no cure for Alzheimer’s or proven ways to prevent it at this time, a Mediterranean eating plan may lower the risk by helping you better manage your blood sugar, lower your cholesterol and blood pressure, and improve the health of your heart and blood vessels.

5. Living a longer life

Eating healthfully isn’t the only way to live a longer life, but it sure can help. Studies show that a diet based on vegetables, fruits, whole grains and healthful fats can increase longevity. By staving off heart disease, cancer, high blood pressure, diabetes and other chronic disease, it’s possible to live to a ripe, old age. By the way, healthy eating is key, but don’t forget about the role of physical activity, sleep and stress reduction, too.

Getting started

Convinced that the Mediterranean diet is the way to go? Great. But how do you get started? It’s never easy to completely overhaul your diet overnight. Habits can die hard, and making any kind of dietary changes takes time and adjustments. Ease into your new eating plan with the following tips.
• Choose olive oil over butter or margarine for sautéing your foods.
• Mix up your own salad dressing using olive oil and balsamic vinegar.
• Aim to eat fish twice a week. Add some tuna to your lunchtime salad, and broil salmon for one of your dinner meals.
• Include a few pieces of fresh fruit at your meals or as snacks. Worried about the carbs? Berries, cherries, apples and pears have lower glycaemic index ratings than other types of fruit.
• Make a point to include at least two different vegetables at dinner.
• Try a meatless meal at least once a week. How about black beans and brown rice? Or a tomato, cucumber and white bean salad served with a side of couscous?
• Enjoy a healthy snack of plain Greek-style yogurt with a small handful of nuts.

While drinking red wine is encouraged on the Mediterranean eating plan, it’s always best to talk with your doctor or dietitian to make sure that drinking alcohol is safe for you.

https://www.diabetesselfmanagement.com/nutrition-exercise/meal-planning/five-reasons-try-mediterranean-diet/

Our bodies may cure themselves of diabetes in the future

From eurekalert.org

Researchers have found that neighbour-cells can take over functions of damaged or missing insulin-producing cells; the discovery may lead to new treatments for diabetes.

Diabetes is caused by damaged or non-existing insulin cells inability to produce insulin, a hormone that is necessary in regulating blood sugar levels. Many diabetes patients take insulin supplements to regulate these levels.
In collaboration with other international researchers, researchers at the University of Bergen have, discovered that glucagon.producing cells in the pancreas, can change identity and adapt so that they do the job for their neighbouring damaged or missing insulin cells.
"We are possibly facing the start of a totally new form of treatment for diabetes, where the body can produce its own insulin, with some start-up help," says Researcher Luiza Ghila at the Raeder Research Lab, Department of Clinical Science, University of Bergen (UiB).

Cells can change identity
The researchers discovered that only about 2 per cent the neighbouring cells in the pancreas could change identity. However, event that amount makes the researchers are optimistic about potential new treatment approaches.
For the first time in history, researchers were able to describe the mechanisms behind the process of cell identity. It turns out that this is not at passive process, but is a result of signals from the surrounding cells. In the study, researchers were able to increase the number of insulin producing cells to 5 per cent, by using a drug that influenced the inter-cell signalling process. Thus far, the results have only been shown in animal models.
"If we gain more knowledge about the mechanisms behind this cell flexibility, then we could possibly be able to control the process and change more cells' identities so that more insulin can be produced, " Ghila explains.

Possible new treatment against cell death
According to the researchers, the new discoveries is not only good news for diabetes treatment.
"The cells´ ability to change identity and function, may be a decisive discovery in treating other diseases caused by cell death, such as Alzheimer´s disease and cellular damage due to heart attacks", says Luiza Ghila.

Facts: Pancreas

• There are three different types of cells in the pancreas: alpha-cells, beta-cells and delta-cells. These produce different kinds of hormones for blood sugar regulation.
  
• The cells make clusters. Alpha-cells produce glucagon, which increases the blood sugar levels. Beta-cells produce insulin, which decreases glucagon levels. Delta-cells produce somatostatin, which controls the regulation of the Alpha and Beta Cells.
  
• Persons with diabetes have a damaged beta-cell function, and therefore have constant high blood sugar levels.

Disclaimer: AAAS and EurekAlert! are not responsible for the accuracy of news releases posted to EurekAlert! by contributing institutions or for the use of any information through the EurekAlert system.

https://www.eurekalert.org/pub_releases/2019-01/tuob-obm010419.php

Diabetes Management: 3 Low-Calorie Beverages To Manage Diabetes

From ndtv.com

Not just food, diabetics need to be very mindful of the liquid calories they consume through the day as well.

Diabetes is one of the most prevalent health conditions of today's times. By the year 2030, 98 million Indians are estimated to be suffering from diabetes. But, how is diabetes caused? Diabetes is marked by elevated blood sugar levels. It is caused when body's ability to produce or respond to the hormone insulin is impaired severely. Diabetics are often recommended to take extra precautions when it comes to their diet. Not just food, they need to be very mindful of the liquid calories they consume through the day as well. Aerated beverages, cola, soda and alcohol may spike blood sugar levels in a big way, which is why experts advise of hydrating oneself with low-calorie healthy beverages that could also check surge in blood sugar levels.

Here Are 3 Low-Calorie Beverages That You Can Include In Your Diabetes Diet:

1. Fenugreek Water
These bitter seeds are known to be packed with anti-diabetic properties. According to a study, published in the International Journal For Vitamin and Nutrition Research, taking 10 grams of fenugreek seeds soaked in hot water may help regulate type-2 diabetes. Also known as methi dana in Hindi, fenugreek seeds are a good source of fibre, which enables slow release of sugars in the bloodstream. Fenugreek is also known to improve the way your body uses sugar.

2. Cinnamon Water
 The flavourful spice is an age-old remedy to manage diabetes. According to a study, published in the American Diabetes Association, cinnamon may help improve glucose and lipid profile of people with type-2 diabetes. You can mix a teaspoon of cinnamon in a glass of water and drink the healing potion once in a day. Macrobiotic Nutritionist and Health Practitioner, Shilpa Arora tells us that cinnamon is packed with anti-diabetic compounds that may play a crucial role in reducing the rate at which glucose is released in our system. Consuming cinnamon water regularly also helps reduce fasting blood sugar as well as elevated levels of cholesterol in the body. Make sure you do not have more than 3-6 grams cinnamon powder in a day. Cinnamon is warming in nature; too much of spice may cause gastric problems.

3. Karela Juice

This bitter juice may not leave the best aftertaste in your mouth, but it can do wonders for your blood sugar levels and prevent untimely spikes. Bitter gourd, or karela, has few active substances that are packed with anti-diabetic properties. Charantin is one such active substance that is known for its blood glucose-lowering effect. Karela also has an insulin-like compound called p-insulin, which is effective in regulating insulin activity.

Sip on these healthful beverages and manage diabetes naturally.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

https://www.ndtv.com/food/diabetes-management-3-low-calorie-beverages-to-manage-diabetes-1972209