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Diabetes epidemic on a global scale

admin — Tue, 23 Aug 2011 12:00:23 +0000

The number of people dignosed with Type 2 diabetes has more than doubled since the 1980s, and this number continues to grow in almost every part of the world.

In a large-scale study published in The Lancet last month, researchers found that rates of diabetes have either risen or at best remained the same in virtually all parts of the world in the past 30 years.

The number of people dignosed with Type 2 diabetes has more than doubled since the 1980s (2)

While Type 1 diabetes is an automimmune disorder, Type 2 is a preventable condition caused by factors such as diet and lifestyle. Type 2 diabetes occurs when the cells of the body become ‘insulin resistant’, meaning that they are no longer able to take up sugar. As a result, sugar continues to circulate in the bloodstream where it can cause damage around the body.

The long term risks of diabetes include damage to the nerves, kidneys and retinas, as well as increased rates of cardiovascular disease and stroke. Many of those diagnosed with Type 2 diabates end up taking long-term prescription medications to control blood glucose levels.

The new study is the largest of its kind for diabetes, and was conducted by an international group of researchers in collaboration with the World Health Organisation.

It found that between 1980 and 2008, the number of adults with diabetes rose from 153 million to 347 million. Much of this rise was a result of population growth and longevity. However, 30% of the rise was due to higher prevalence. Currently 9.8% of men and 9.2% of women now suffer with Type 2 diabetes.

Goodarz Danaei, from the Harvard School of Public Health, added “Unless we develop better programs for detecting people with elevated blood sugar and helping them to improve their diet and physical activity and control their weight, diabetes will inevitably continue to impose a major burden on health systems around the world.” These three simple changes to your diet can help reduce your risk of diabetes:

Cut the sugar

Refined carbohydrates cause sharp rises in your blood sugar levels. Over time this can lead to insulin resistance and diabetes.
Start by replacing sugary foods with more healthy alternatives. Replace sugary sodas and energy drinks with herbal teas and green tea. Switch sweets and chocolate for a piece of fruit. Avoid sugary breakfast cereal and start the day with eggs on wholegrain toast or fruit and yoghurt.

Try a high fibre smoothie, such as Biocare’s Get Up and Go Low GL Breakfast Shake.

Increase your fibre intake

A high fibre diet decreases your risk of diabetes, and you should aim for between 20 and 35g fibre each day.
Easy ways to increase your fibre intake include replacing fruit juice with a piece of fruit or a fruit smoothie, and replacing white pasta, rice and bread with wholegrain alternatives. You could also try a high fibre smoothie, such as BioCare’s Get Up and Go Low GL Breakfast Shake.

Add lean protein

Including a source of lean protein with each meal can help you to control your blood sugar.

Replace fatty and processed meats such as burgers, bacon and sausages with lean meats such as chicken and turkey. Other good sources of lean protein include eggs, cottage cheese, reduced fat hummus, tofu, and pulses such as beans, lentils and chickpeas.

Written by Nadia Mason
References
Goodarz Danaei et al. (2011) National, regional, and global trends in fasting plasma glucose and diabetes prevalence since 1980: systematic analysis of health examination surveys and epidemiological studies with 370 country-years and 2.7 million participants. The Lancet. 378(9875):31-40

Daily smoothie may reduce risk of diabetes and heart disease

admin — Mon, 01 Aug 2011 12:30:06 +0000

A daily smoothie may reduce levels of cholesterol, blood sugar and insulin, a new study has found.

Try one of our delicious nutritious smoothie recipes (2)

The new exploratory study on overweight participants measured the effects of a daily smoothie made with acai berries on markers for diabetes and heart disease. It discovered effects such as reductions in glucose, insulin and cholesterol levels (1). The study’s authors reasoned that the high fibre, antioxidant, and fatty acid combination in the acai smoothie could explain these positive effects.

Previous studies have noted that reductions in fasting glucose of 3.6 percent and in cholesterol of 2.3 percent result in a significant reduction (58%) in the risk of becoming diabetic. In this current study, fasting glucose was reduced by 5.3 percent and cholesterol by 10.6 percent, indicating a significant reduction in the risk of developing diabetes.

This was a small, prospective study, and it is hoped that larger controlled trials may clarify the health benefits of smoothies.

Smoothies certainly offer excellent nutritional value. They blend the whole fruit, rather than just the juice, delivering a good serving a fibre along with the fruit’s vitamins and antioxidants. The fibre content helps to provide a steady release of energy rather than the sugar rush of pure fruit juice.

Smoothies are simple to make, delicious to drink and are a great way to give yourself a nutrient boost. Ideal summer fruits are blueberries, peaches, plums, strawberries, watermelon, kiwifruit and bananas. To boost healthy fats, add flaxseed oil, avocado, walnuts or ground flax. To boost energy and fibre, blend in some oats. And to boost your protein intake, try adding some silken tofu or hemp protein to the mix.

Omega-3 boost: Blueberry and banana smoothie with ground flaxseed
Serves 1

This sweet and creamy smoothie will give you a welcome boost of omega-3 and fibre. You can buy ground flaxseed. Or even better – buy whole flaxseed and freshly grind them in a coffee grinder or in a smoothie maker designed for the job.

100g natural probiotic yoghurt
1 small banana
Handful blueberries (fresh or frozen)
100ml skimmed milk (or a milk substitute such as soya milk or oat milk)
1 tbsp ground flaxseed
Optional: seeds from one vanilla pod

Our new Tribest blenders are perfect for smoothie making!

Sports recovery shake: High protein summer fruits

Hemp is not only a source of plant-based easy-to-digest protein, but it also boasts significant amounts of fibre, magnesium, iron and essential fatty acids. Montmorency cherries in CherryActive ‘mop up’ free radicals produced by training, helping to support muscle repair and prevent Delayed Onset Muscle Soreness.

One banana
Two handfuls frozen summer fruits
3-4 tbsp hemp protein powder
250ml skimmed milk (or a milk substitute such as soya milk or oat milk)
Optional: 20ml CherryActive concentrate

Kids Eat Your Greens! Popeye’s Sweet Spinach Smoothie

A brilliant way to encourage kids to eat their greens! Children love the sweetness of the fresh strawberries and banana, while the spinach is loaded with antioxidants, iron, Vitamin K and magnesium.

Large handful spinach
10 strawberries
1 small banana
200ml water
50ml natural probiotic yoghurt
Optional: honey to taste

Written by Nadia Mason

References

(1). Udani JK et al. Effect of Acai berry preparation on metabolic parameters in a healthy overweight population: a pilot study. Nutrition Journal 2011; 10:45

(2) Image courtesy of gameanna.

Beta Glucan- The Invader Defender!

admin — Tue, 28 Jun 2011 12:00:25 +0000

With the peak holiday season now in full flow and the exciting prospect of travel abroad for much needed relaxation, adventure or indulgence, your thoughts may be naturally turning towards protecting your health while you are away. This may be through sun protection such as astaxanthin or natural sun creams or maybe you are thinking about some form of digestive support. However there is one special little polysaccharide that may be just what you’re looking for to help protect you and your loved ones from illness while in foreign environments.

Beta Glucans can function to create gut balance and provide an effective immune system boost (2)

Beta Glucan is a non-starch polysaccharide present in oats, barley, yeast, rye and mushrooms. A recently published (1) research study has found that Beta Glucans can function to create gut balance and provide an effective immune system boost, helping to increasing your immune system before your holiday and while away, which is a great way to support your body from new germs and changes in lifestyle. As discussed recently in the bodykind blog, supporting the gut is an important aspect when looking for ways to boost your immune system. Beta Glucans act to strengthen your body’s natural resistance to bugs through the digestive system, lowering the likelihood of contracting illnesses such as colds and flu. Furthermore, Beta Glucans could significantly enhance the survival of probiotics which have also been associated with increased immunity through improved ‘friendly gut bacteria’, reducing the dreaded ‘holiday tummy’ so many of us suffer from while away.

Additionally, Beta Glucans have been shown to increase immune activity through their ability to resist harmful bacteria, viruses and pathogens (3) acting as a safeguard for your health. This makes them a great addition to your pre-holiday routine. They also have the amazing ability of sensing fungal infections and releasing the necessary defending properties to deactivate the infection and reduce inflammation (4). Moreover increased resistance through Beta Glucans have been shown against many different infections including Streptococcus, potentially reducing the need for antibiotics, especially useful while away on holiday.

There are numerous longer term benefits of enhancing your supplementation regimen with a Beta Glucan. They are reported to help reduce the risk of other illnesses and diseases such as tuberculosis and those that are septic and they have also been shown to promote anti tumour activity. (2) In addition to these health benefits, Beta Glucan has been found to potentially reduce cholesterol and the likelihood of contracting diabetes and can also improve the lipid and glucose profiles of those already suffering from diabetes and hypertension (5).

This means that although this may begin as a holiday protector, continuation of this ‘invader defender’ may bring fantastic benefits to your health all year round.

As well as in supplement form, Beta Glucan is naturally found in oats, barley, yeast, rye and mushrooms and can also be fortified to foods such as bread and cereals.

Written by Lauren Foster

(1) Stack, H.M., Kearney, N Stanton, C., Fitzgerald, G.F. and Ross, R.P. (2010). Association of Beta-Glucan Endogenous Production with Increased Stress Tolerance of Intestinal Lactobacilli. Applied and Environmental Microbiology, 76, p. 500–507.

(2) Image courtesy of Salvatore Vuono.

(3) Murphya, E. A., Davisb, J.M. and Carmichael, M.D. (2010) Immune modulating effects of b-glucan. Current Opinion in Clinical Nutrition and Metabolic Care, 13, 656–661.

(4) Kankkunen, P., Teirilä, L. Rintahaka, J., Alenius, H., Wolff, H. and Matikainen, S. (2010) 1,3 -b-Glucans Activate Both Dectin-1 and Inflammasome in Human Macrophages. Journal of Immunology, 184, 6335-6342.

(5) S. Liatis, P. Tsapogas, E. Chala, C. Dimosthenopoulos, K. Kyriakopoulos, E. Kapantais, N. Katsilambros. (2009) The consumption of bread enriched with betaglucan reduces LDL-cholesterol and improves insulin resistance in patients with type 2 diabetes. Diabetes & Metabolism, 35, 115–120.

Study provides information about omega 3 fatty acids and obesity related disease risk

AniKowal — Mon, 16 May 2011 12:00:41 +0000

The health benefits of the long chain omega 3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are well documented. These long chain fats are found in oily fish such as salmon, trout, mackerel and sardines. A new study (1), which involved over 300 Yup’ik Eskimos in Alaska, has found that a high intake of these omega 3 fatty acids may help to prevent obesity-related chronic diseases such as heart disease and type 2 diabetes. These Eskimos have around 20 times more long chain omega 3 fatty acids compared to normal western populations.

High intake of omega 3 fatty acids may help to support heart health

These Yup’ik Eskimos have a traditional diet which include large volumes of oily fish. They also have a prevalence of overweight and obesity which is actually similar to that of the general U.S population. This meant that the researchers could study whether the long chain omega 3 fats could change the association between obesity and chronic disease risk.

The study involved 330 Yup’ik Eskimos living in the Yukon Kuskokwim Delta region of southwest Alaska. 70% of these individuals were overweight or obese. The study participants provided blood samples as well as health information. Diet was assessed by asking participants what they ate in the past 24 hours. Individuals were also asked to keep a detailed food log for three consecutive days. Height, weight, percent body fat, blood pressure and physical activity were also measured.

The Results showed that in those participants who were overweight/obese and with the lowest blood levels of the long chain omega 3 fatty acids DHA and EPA had strongly increased blood triglyceride (blood fat) levels and C-reactive protein, or CRP (a measure of overall body inflammation). Elevated levels of triglycerides and CRP are known to increase the risk of heart disease and, possibly, diabetes. The overweight/obese participants who had high levels of the long chain omega 3 fatty acids in their blood did not have high blood triglyceride or CRP levels.

In a press release Dr Alan Kristal, a senior author, said (2) “These results mimic those found in populations living in the Lower 48 who have similarly low blood levels of EPA and DHA,” “However, the new finding was that obesity did not increase these risk factors among study participants with high blood levels of omega-3 fats,” Another senior author, Zeina Makhoul, said (2) “Interestingly, we found that obese persons with high blood levels of omega-3 fats had triglyceride and CRP concentrations that did not differ from those of normal-weight persons,” “It appeared that high intakes of omega-3-rich seafood protected Yup’ik Eskios from some of the harmful effects of obesity.”

These findings are incredibly interesting. It is also known that while Yup’ik Eskimos have overweight/obesity levels similar to those in the U.S. overall, their prevalence of type 2 diabetes is significantly lower – 3.3% versus 7.7%. Zeina Makhoul said (2) “While genetic, lifestyle and dietary factors may account for this difference,”"it is reasonable to ask, based on our findings, whether the lower prevalence of diabetes in this population might be attributed, at least in part, to their high consumption of omega-3-rich fish.”

Increasing your intake of fatty fish via diet or supplementation is beneficial to health

The authors of this study (1) concluded that in this population of Eskimos high blood levels of EPA and DHA are association with lowered blood fat levels and lowered systemic inflammation among overweight and obese individuals. They also say their results might help to inform new recommendations for long chain omega 3 fatty acid intakes for the reduction of obesity-related disease risk.

Oily fish can make a significant positive contribution to health. Eating oily fish at least twice a week is a good way to ensure good omega 3 levels in the body. If you do not regularly eat oily fish you might want to consider speaking to your medical doctor about the option of taking omega 3 supplements. In the press release one of the study authors said “There are good reasons to increase intake of fatty fish, such as the well-established association of fish intake with reduced heart disease risk,” “But we have learned from many other studies that nutritional supplementation at very high doses is more often harmful than helpful.” Before making public health recommendations, the researchers said that randomized clinical trials are needed to test whether increasing omega-3 fat intake significantly reduces the effects of obesity on inflammation and blood triglycerides (2). “If the results of such a trial were positive, it would strongly suggest that omega-3 fats could help prevent obesity-related diseases such as heart disease and diabetes,”

(1) Makhoul Z et al. 2011. Associations of obesity with triglycerides and C-reactive protein are attenuated in adults with high red blood cell eicosapentaenoic and docosahexaenoic acids. European Journal of Clinical Nutrition. In Press. DOI: 10.1038/ejcn.2011.39

(2)Press Release. Fred Hutchinson Cancer Research Center (2011, March 24). Eskimo study suggests high consumption of omega-3s in fish-rich diet reduces obesity-related disease risk. ScienceDaily. Retrieved March 25, 2011, from http://www.sciencedaily.com /releases/2011/03/110324153712.htm

Written by Ani Richardson

Mediterranean diet may help to reduce the risk of type 2 diabetes

AniKowal — Wed, 01 Dec 2010 05:00:22 +0000

A new study (1) has found that older adults who follow a traditional Mediterranean diet which is rich in plant-fats, such as fats from olives, nuts/seeds and oily fish, seem to have a reduced risk of type 2 diabetes, even without weight loss or calorie counting.

A traditional Mediterranean style of eating includes plentiful amounts of vegetables, fruits, nuts/seeds, olive oil, legumes (beans and peas), wholegrains, fish (including oily fish such as salmon, trout, sardines and mackerel) and low-fat dairy products. It is low in sugar and refined/processed foods

This study (1) was set up in order to test the effects of two Mediterranean-diet interventions compared to a low-fat diet on incidence of diabetes in over 400 non-diabetic individuals aged between 55 and 80 who were at risk of cardiovascular disease (heart disease and stroke). Each participant had at least three risk factors for heart disease, such as high blood pressure, smoking or excess weight. The individuals involved in the study were split into 3 groups:

1.A low-fat diet

2.Mediterranean diet supplemented with 1 virgin olive oil (up to 1 litre per week)

3.Mediterranean diet supplemented with 30g of nuts per day

The participants of the study were followed for around 4 years. The incidence of diabetes development was reduced in both the Mediterranean diet groups when compared to the low-fat diet group. When the results for the two Mediterranean diet groups were combined diabetes incidence was reduced by 52% when compared to the low-fat diet group. It was also found that those people who adhered most strongly to the Mediterranean diets had an increased reduction in their risk of diabetes (compared to those whose adherence was poor). Interestingly diabetes risk reduction in the Mediterranean diet groups occurred in the absence of significant changes in body weight or physical activity. The authors of this study concluded that (1) “Mediterranean diets without calorie restriction appear to be effective in the prevention of diabetes in subjects at high cardiovascular risk”

Previous studies have found that Mediterranean diet may help reduce the risk of heart disease as well as other health problems.

The researchers of this study note, that the healthy fats in the Mediterranean diet are thought to have anti-inflammatory effects. This is important since low-level inflammation in the body seems to play a role in a number of disease processes including diabetes, heart disease and obesity. It is important to remember that although, in this study, the Mediterranean eating pattern brings benefits in the absence of weight loss, that does not negate the importance of regular exercise or calorie-consciousness for the optimal health. In overweight people losing excess weight can curb inflammation and exercise can have numerous health benefits, including a reduced risk of heart disease. It is overall diet and lifestyle that is important for health.

(1)Jordi Salas-Salvadó J et al. 2010. Reduction in the Incidence of Type 2-Diabetes with the Mediterranean Diet: Results of the PREDIMED-Reus Nutrition Intervention Randomized Trial. Diabetes Care Published online before print October 7, 2010, doi: 10.2337/dc10-1288

Written by Ani Kowal

Mediterranean style diets rich in wholegrains may help to keep us trim and healthy

AniKowal — Wed, 20 Oct 2010 05:00:26 +0000

There are many studies which have found that following a Mediterranean style diet is associated with a reduced risk of developing chronic diseases e.g. heart disease, dementia, diabetes. A recent study (1) published in the American Journal of Clinical Nutrition has concluded that “promoting the MDP [Mediterranean Dietary Pattern] as a modelof healthy eating may help to prevent weight gain and the developmentof obesity”. The study involved over 370,000 individuals aged between 25-70 years old from 10 European countries. Measurements were taken from the individuals at the start of the study and after about 5 years. A score between 0 and 18 was used to assess adherence to the Mediterranean Dietary Pattern and then the association between the socre and 5 year with change was assessed. Results showed that individuals who had high adherence to the Mediterranean Dietary Pattern (11-18 points) had significantly less weight change over 5 years and were less likely to develop overweight or obesity than individuals with a low adherence to the Mediterranean Dietary pattern (0-6 points).

The results are not very surprising since the Mediterranean Diet is a very healthful one which is high in vegetables, fruits, nuts, legumes/beans, fish (especially oily fish), healthy fats and wholegrains and low in processed foods, refined carbohydrates, red meats, and saturated fats. Such a diet will be providing the body with numerous vitamins, minerals and nutrients needed for optimal health.

Another study (2) in the American Journal of Clinical Nutrition has found that “Daily consumption of 3 portions of whole-grainfoods can significantly reduce cardiovascular disease risk inmiddle-aged people mainly through blood pressure–loweringmechanisms. The observed decrease in systolic blood pressurecould decrease the incidence of coronary artery disease andstroke by 15% and 25%, respectively”. A few months ago I wrote about some evidence which suggested that wholegrain consumption might reduce the risk of developing Type-2-diabetes, a condition linked to being overweight and an increased risk for other conditions such as heart disease.

Wholegrain rice, oats, barley, wheat, quinoa and millet make an easy, healthy replacement for refined carbohydrates. Whole grains are nutrient dense, they provide the vitamins, minerals, phytochemicals and fibre that are lacking in the white/refined varieties. A diet high in refined carbohydrates has been linked to an increased risk of health problems. Refined carbohydrates tend to have a high glycaemic index, they increase blood sugar levels quickly, which can impact the production of insulin and other hormones in the body and may negatively impact health.

As mentioned in previous posts:

High glycaemic index foods (foods that release sugar quickly into the body) include most refined carbohydrates like white bread, long-grain rice, sweets, biscuits, sugary foods and many other processed carbohydrates and processed foods. Foods that release sugar quickly into the bloodstream have what is known as a high Glycaemic Index (GI), meals that favour a spike in blood sugar levels are said to have a high Glycaemic Load (GL). To identify foods with a high glycaemic index that will contribute to increasing the GL of a meal please view the website The Glycemic Index www.glycemicindex.com, there you will find a database where you can search for specific foods and find out more about GI and health.

Unbalanced blood sugar levels following a meal (post-prandial dysmetabolism) can cause havoc in the body. A high post-meal blood sugar level can lead to damaging free radicals (reactive oxygen molecules) being released which are a risk for atherosclerosis (damage to blood vessels) and metabolic syndrome (a big risk factor for heart disease). The high blood sugar can lead to internal inflammation, dysfunction in the lining of the blood vessels, and may also lead to an increase in triglycerides (blood fats) – all risk factors for heart disease.

Adding to the evidence, a new study (3) has found that diets high in glycaemic load, glycaemic index and low in fibrewere associated with an increased risk for type 2 diabetes. The authors conclude that “carbohydratequantity and quality seem to be important factors in diabetesprevention”.

Following a diet which is similar to that of a Mediterranean diet, which includes unrefined, wholegrain carbohydrate sources really does seem to be beneficial to health.

(1) Dora Romaguera D et al. 2010. Mediterranean dietary patterns and prospective weight change in participants of the EPIC-PANACEA project. American Journal of Clinical Nutrition. 92: 912-921

(2) Tighe P et al. 2010. Effect of increased consumption of whole-grain foods on blood pressure and other cardiovascular risk markers in healthy middle-aged persons: a randomized controlled trial. American Journal of Clinical Nutrition. 92: 733-740

(3) Sluijs I et al. 2010. Carbohydrate quantity and quality and risk of type 2 diabetes in the European Prospective Investigation into Cancer and Nutrition–Netherlands (EPIC-NL) study. American Journal of Clinical Nutrition. 92: 905-911

Written by Ani Kowal

Magnesium intake linked to diabetes risk

AniKowal — Mon, 18 Oct 2010 05:00:49 +0000

A newly published study (1) suggests that getting enough magnesium could be helpful in preventing the development of type 2 diabetes.

The study (1) involved over 4400 individuals aged between 18 and 30 years old. None of the participants had diabetes at the start of the study. Associations between magnesium intake and diabetes were examined as well as associations between magnesium intake and markers of inflammation and other parameters. The study lasted around 20 years and in that time over 300 cases of diabetes were identified. Analysis of the results revealed that magnesium intake was associated with incidence of diabetes. Individuals with the highest intakes of magnesium, averaging about 200mg magnesium per 1,000 calories consumed, were around 47% less likely to have developed diabetes during the 20 year follow up than those with the lowest intakes, who consumed around 100mg of magnesium for every 1,000 calories. Interestingly, in addition to this, as magnesium intakes rose, levels of several markers of inflammation decreased, as did resistance to the effects of the hormone insulin – the key hormone in blood-sugar-regulation.

The authors of the study write (1) “Increasing magnesium intake may be important for improving insulin sensitivity, reducing systemic inflammation, and decreasing diabetes risk,”

In the study the magnesium measured came from diet and supplements. In the UK many individuals, especially women, do not get enough magnesium from their diets. The results from this study may partly explain why the consumption of wholegrains has also been linked to diabetes risk since wholegrains are a good source of magnesium. Nuts, seeds, beans, dried figs and green leafy vegetables are also good sources of this vital mineral. Processed foods contain little of this vital mineral.

In the UK it is currently recommended that women aim to include 270mg of magnesium per day into their daily diet. However The National Diet and Nutrition Survey (NDNS) of adults aged 19-64 (2) found that quite a shocking number of women in the UK are not achieving adequate daily magnesium intakes with 74% of women age 19-64 not reaching the RNI (reference nutrient intake) for magnesium and 85% of 19-24 year old women not beaching the RNI for this vital nutrient. If you decide to top up your magnesium with a supplement it is always best to check with your medical doctor prior to beginning supplementation.

Magnesium could be impacting the risk of developing diabetes since magnesium is a mineral which is vital for the effective functioning of a number of different enzymes that help the cells of the body to properly use and process glucose from the blood. The study (1) was only an association study so firm conclusions cannot be drawn. Larger trials testing the impact of magnesium on diabetes risk are needed to see whether there is a cause-and-effect impact of magnesium on risk of diabetes. In their conclusion the authors note that “Further large-scale clinical trials are needed to establish causal inference and elucidate the mechanisms behind this potential benefit.”

(1)Kim DJ et al. 2010. Magnesium Intake in Relation to Systemic Inflammation, Insulin Resistance, and the Incidence of Diabetes. Diabetes Care. Published online before print August 31, 2010, doi: 10.2337/dc10-0994

(2) Henderson L et al. 2003. The National Diet and Nutrition Survey: Adults aged 19-64 years. HMSO London.

Written by Ani Kowal

More evidence suggests that cinnamon may reduce risk factors associated with diabetes

AniKowal — Mon, 04 Oct 2010 05:00:48 +0000

Last year I wrote a post about cinnamon and how it can impact blood sugar balance. A recent study (1) suggests that a water soluble cinnamon extract, with antioxidant capacity, might be useful in reducing certain risk factors associated with type 2 diabetes and heart disease.

The study (1) lasted 12 weeks and involved 22 obese individuals with a condition often known as ‘prediabetes’ where blood glucose levels are impaired. Prediabetes occurs when cells are resistant to the higher-than-normal levels of insulin produced by the pancreas (in an attempt to help remove elevated glucose levels from blood). Individuals were given either an inactive placebo or 250mg of a dried water-soluble cinnamon extract twice a day. Their diets were not changed. Blood was sampled after an overnight fast at the beginning of the study, after six weeks, and after 12 weeks to measure the changes in blood glucose and antioxidants (1,2).

Results showed that the cinnamon extract improved antioxidant status in the individuals taking it and that this improved antioxidant status was correlated with a reduction in fasting glucose levels (1). Although the results are interesting further research is needed before cinnamon can be recommended as a way to control blood glucose levels. Until larger trials are conducted the main factor in preventing type 2 diabetes in overweight and obese individuals is achieving weight loss.

A review paper (3) written about cinnamon mentions the fact that human studies involving subjects with metabolic syndrome, type 2 diabetes mellitus, and polycystic ovary syndrome all show beneficial effects of whole cinnamon and/or aqueous extracts of cinnamon on glucose, insulin, insulin sensitivity, lipids [fats], antioxidant status, blood pressure, lean body mass, and gastric emptying. The authors of this paper stress the fact that the type and amount of cinnamon that is most useful needs further investigation.

As mentioned in my previous post Cinnamon appears to work by helping the body with the way it deals with sugar in the blood via various mechanisms. Cinnamon supplements are available (but always check with your medical doctor prior to taking any supplements) and you can use cinnamon as a natural sweetener on morning oats/porridge and in baking and cooking. However, the best way to balance blood sugar levels is to eat a healthy, nutritious diet with a low glycaemic load. Eating a healthy, balanced diet will help to prevent blood glucose imbalance in the body. A diet that is high in minimally process foods, vegetables, fruits, unrefined whole grains, beans/pulses, nuts/seeds, lean protein, oily fish (such as salmon, mackerel, sardines and trout) will go far in reducing the post-meal increases in glucose, triglycerides (blood fats) and other markers of disease compared to a typical western diet that is processed and full of high GI carbohydrates.

(1)Anne-Marie Roussel, Isabelle Hininger, Rachida Benaraba, Tim N. Ziegenfuss, and Richard A. Anderson. Antioxidant Effects of a Cinnamon Extract in People with Impaired Fasting Glucose That Are Overweight or Obese. Journal of the American College of Nutrition, 2009 28: 16-21

(2)USDA/Agricultural Research Service (2010, August 24). Cinnamon extracts may reduce risk of diabetes and heart disease, study suggests. ScienceDaily. Retrieved August 25, 2010, from http://www.sciencedaily.com /releases/2010/08/100824103637.htm

(3) Qin B et al. 2010. Cinnamon: potential role in the prevention of insulin resistance, metabolic syndrome, and type 2 diabetes. J Diabetes Sci Technol. 4(3):685-93.

Written by Ani Kowal

Could green leafy vegetables reduce the risk of type 2 diabetes?

AniKowal — Wed, 29 Sep 2010 05:00:47 +0000

The prevalence of type 2 diabetes is increasing across the world. Fruit and vegetable consumption has already been linked to prevention of heart disease and cancer and now a new study has found that increasing green leafy vegetables is significantly associated with a reduced incidence of type 2 diabetes (1). The authors of the review study wanted to look at the evidence for fruit and vegetable intakes and the prevention of type 2 diabetes. They found that summary estimates from studies showed that a greater intake of green leafy vegetables was associated with around a 14% reduction in the risk of type 2 diabetes and they conclude that “Increasing daily intake of green leafy vegetablescould significantly reduce the risk of type 2 diabetes and shouldbe investigated further”.

The study was published in the British Journal of Medicine. Green leafy vegetables include, for example, spinach, cabbage, lettuce, herbs such as parsley and broccoli. Eating just over one extra serving a day was associated with the 14% reduced risk of getting type two diabetes. The findings do not prove that green leafy vegetables prevent diabetes but the research does point to the importance of a healthy diet and lifestyle in disease prevention. The research may indicate that people who eat more green leafy vegetables may also eat an overall healthier diet and may exercise more – factors that could affect the likelihood of getting diabetes. Further investigation is certainly warranted.

The authors conclude that “Results from our meta-analysis support recommendations to promotethe consumption of green leafy vegetables in the diet for reducingthe risk of type 2 diabetes. The results support the growingbody of evidence that lifestyle modification is an importantfactor in the prevention of type 2 diabetes. The potentialfor tailored advice on increasing intake of green leafy vegetablesto reduce the risk of type 2 diabetes should be investigatedfurther”.

Green leafy vegetables are high in antioxidants, minerals such as magnesium and short chain (alpha linolenic acid) omega 3 fatty acids as well as polyphenols (bioactive plant chemicals that act as antioxidants in the body). This could account for their possible diabetes preventative effects.

According to the authors of the study (1) low consumption of fruit and vegetables is common throughout the world. They cite a 2005 study published by the World Health Organization estimating that inadequate consumption of fruit and vegetables could have accounted for 2.6 million deaths worldwide in the year 2000. Separate research found that in 2002, 86% of adults in Britain ate fewer than the recommended five portions of fruit and vegetables a day, with 62% consuming fewer than three portions (2)

The study is important because dietary factors represent potentially modifiable risk factors for many diseases. Encouraging individuals to eat healthily, especially including a variety of vegetables and fruits in their diet, and to exercise regularly is a good way of improving health parameters. Individuals need not be discouraged or overwhelmed by attempting to dramatically change their lifestyles overnight. Small steps toward healthier living need to be viewed as important and worthwhile since they all count and add up over time.

(1) Carter P et al. 2010. Fruit and vegetable intake and incidence of type 2 diabetes mellitus: systematic review and meta-analysis. BMJ. 341:c4229, doi:10.1136/bmj.c4229

(2)BMJ-British Medical Journal (2010, August 19). Green leafy vegetables reduce diabetes risk, study finds. ScienceDaily. Retrieved August 20, 2010, from http://www.sciencedaily.com /releases/2010/08/100819214607.htm

Written by Ani Kowal

Whole grains might help reduce the risk of developing type 2 diabetes

AniKowal — Wed, 21 Jul 2010 05:00:45 +0000

Eating large amounts of refined carbohydrates and foods with a high glycaemic index seems to be associated with an increased risk for certain conditions such as heart disease and type 2 diabetes. A study(1) recently published in the medical journal Archives of Internal Medicine has concluded that “Substitution of whole grains, including brownrice, for white rice may lower risk of type 2 diabetes. Thesedata support the recommendation that most carbohydrate intakeshould come from whole grains rather than refined grains tohelp prevent type 2 diabetes”

The study (1) looked prospectively at diet, lifestyle practice and disease among over 39,000 men and 157,000 women. After analysing the data and making adjustments for age and other lifestyle and dietary risk factors the authors of the study found that a higher intake of white rice(5 or more servings per week compared to less than once per month) was associated witha higher risk of type 2 diabetes. In contrast, highbrown rice intake (2 or more servings per week compared to less than once per month) wasassociated with a lower risk of type 2 diabetes. The scientists estimated that replacing50 g per day intakeof white rice with the same amount of brown rice was associatedwith a 16% lower risk of type 2 diabetes, whereasthe same replacement with whole grains, such as wheat, barley and oats, as a group was associatedwith a 36% (30%-42%) lower diabetes risk.

The study is interesting since it is the first to specifically examine white rice and brown rice in relation to diabetes risk among Americans. The lead study author said in a press release (2) “Rice consumption in the U.S. has dramatically increased in recent decades. We believe replacing white rice and other refined grains with whole grains, including brown rice, would help lower the risk of type 2 diabetes,” I am sure that the same could be said for the UK. Brown rice contain more fibre, minerals, vitamins and phytochemicals (bioactive plant nutrients) than white rice and tends to have a lower glycaemic index, so does not generate as large an increase in blood sugar levels. Brown rice is processed, milled and polished to produce white rice, which removes most of the vitamins, minerals and fibre. For the classification of more food examples please visit the website ‘The Glycemic Index’, there you will find a database where you can search for specific foods and find out more about GI and health. For past blog posts on glycaemic index please click here

The study authors say (2) “From a public health point of view, whole grains, rather than refined carbohydrates, such as white rice, should be recommended as the primary source of carbohydrates for the U.S. population,” “These findings could have even greater implications for Asian and other populations in which rice is a staple food.”

The study shows there is an association between whole grain intake and a reduced risk of type 2 diabetes, it does not prove that whole grains prevent the condition. However, the authors of the study did adjust for various factors such as: body adiposity (fat), smoking, physical activity, and other dietary factors, when analysing their results so the links between whole grains and prevention of type 2 diabetes appear quite strong. Type 2 diabetes is closely linked to being overweight as well as poor diet and lack of exercise and is becoming an increasingly common problem in the UK population.

It would make sense from a health perspective to replace refined carbohydrates with whole grains including rice, oats, barley, wheat, quinoa and millet. Whole grains are nutrient dense, they provide the vitamins, minerals, phytochemicals and fibre that is lacking in the white/refined varieties. Switching to wholegrain versions is an easy choice but packs a nutrient-rich punch!

(1) Sun Q et al. 2010. White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women. Arch Intern Med. 170 (11): 961-969

(2)Press release: Harvard School of Public Health (2010, June 14). Replacing white rice with brown rice or other whole grains may reduce diabetes risk. ScienceDaily. Retrieved June 15, 2010, from http://www.sciencedaily.com /releases/2010/06/100614161349.htm

Written by Ani Kowal