Category Archives: insulin

Vitamin D for improved insulin sensitivity

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vitamin d, sun, sunshine, health, vitaminYou may not realize it, but as you stand outside you are soaking up vitamin D. This is because the rays of sunshine beaming down on you help stimulate synthesis of this vitamin. Even with this natural source of vitamin D, some of us may still be deficient. Research shows that this may lead to issues with insulin sensitivity. Let’s learn a little more about this body’s need for the sunshine vitamin for optimal metabolic health.

How much vitamin D do I need?

Just 30 minutes of sun exposure in the late morning and early afternoon will fulfill your vitamin D needs. However, you need to make sure you expose either your face, arms, legs, or back without sunscreen. Also, be sure to do this twice a week for optimal absorption.

But if you live in certain climates or have certain risk factors, you may be at risk for vitamin D deficiency. Those groups of people at risk for deficiency include:

  • Breastfed infants
  • Older adults
  • People with limited sun exposure
  • Dark-skinned persons
  • Those with fat malabsorption issues

Health benefits of the sunshine vitamin

Vitamin D is well-known for its important role in bone health. It helps the body absorb calcium better. This is turn, can promote strong, healthy bones. However, besides bone health, new research shows the importance of this sunshine vitamin in other aspects of health. For example, some experts suggest that vitamin D could help improve metabolic health.

Vitamin D and metabolic health

A recent study looked at a group of nearly 100 adults at least 25 years old with newly diagnosed diabetes. The adults received either placebo or 5000 IU of vitamin D daily. Glucose tolerance tests and insulin sensitivity tests were done at baseline and after six months. Study results show that vitamin D supplements can help improve insulin sensitivity in those with type 2 diabetes or prediabetes. Those without type 2 diabetes did not see any significant improvement.

Because of this research, it shows the importance of having your vitamin D levels checked. If you can catch your deficiency, then you can start on a supplement to help protect your bone and metabolic health.

Other ways to improve metabolic health

Besides taking a vitamin D supplement, there are other things you can do to improve your  metabolic health.

Move more: According to recent research, exercise can help you better manage blood glucose levels and improve insulin sensitivity. Therefore, try to move at least 30 minutes a day most days of the week for optimal heart and metabolic health. And don’t forget to add in some resistance training twice a week for about 15 minutes to help maintain lean muscle mass and healthy metabolism.

Eat more soluble fiber: Some research shows that eating more foods high in soluble fiber can help improve insulin sensitivity. Foods high in soluble fiber include oats, barley, nuts, seeds, beans, lentils, and some fruits and vegetables. Not to mention that soluble fiber slow digestion and help your body absorb more nutrients from the food you eat.

Taking dietary supplements when needed: Besides vitamin D, experts also suggest that consuming probiotics or omega-3 fatty acid supplements may help improve insulin sensitivity in those with type 2 diabetes. Also, supplements like Glucarex by Vita Sciences may help improve the health of those with diabetes. Glucarex contains compounds like chromium, alpha lipoic acid, and cinnamon. These natural compounds help promote healthy weight loss, metabolism, and blood glucose levels.

Take home message 

There are many ways to help improve metabolic health. But one way you may have never thought of is getting enough vitamin D. Now that you know, it’s important to have these vitamin levels checked at least once a year so you can stay on top of your numbers. And along with moving more and eating a healthier diet, you can ensure optimal health.

-written by Staci Gulbin, MS, MEd, RD

References:

Lemieux, P., et al. (2019) “Vitamin D supplementation increases insulin sensitivity, beta-cell function.” European Journal of Endocrinology, https://doi.org/10.1530/EJE-19-0156

Lillis, C. (March 29, 2019) “Natural ways to improve insulin sensitivity.” Medical News Today.

Medline Plus (last updated July 10, 2019) “Soluble vs. insoluble fiber.”

National Institutes of Health Office of Dietary Supplements (last updated July 9, 2019) “Vitamin D.”

 

A plant-based diet may help treat diabetes

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fruit, vegetable, nuts, seeds, healthy, dietIf you’ve ever tried to eat healthy, which I’m sure most of us have, then you may have been told to eat more vegetables. This is a tried and true statement that is vital to every healthy lifestyle. This is because plant-based foods like fruits and vegetables are full of gut-healthy fiber and antioxidants.  In turn, this helps to lower your risk of chronic diseases like heart disease and diabetes. That is why it may not be surprising that a recent study shows that a plant-based diet may help diabetes treatment.

What is a plant-based diet?

There are several ways you may view a plant-based diet. And you don’t have to be a vegetarian or vegan to reap the benefits of this eating plan. In fact, the definition of a plant-based diet is a group of eating habits that avoid eating most or all animal products and support mostly intake of fruits, vegetables, legumes, seeds, whole grains and nuts. Therefore, all you have to do is include a plant-based food to each meal or snack time. So try to pick a variety of colors of plant-based foods to reap the benefits of the vast array of antioxidants.

Plant-based diet research

There is a lot of research supporting the benefits of a plant-based diet. Research shows that such a diet can help improve mental health, heart health, quality of life, HbA1c levels, and body weight. It can also help people manage their diabetes. It’s thought that these health benefits stem from the antioxidants in produce that help improve gut health and decrease oxidative stress and related inflammation. Also, plant-based foods provide a ton of nutrients like fiber, potassium, magnesium, folate, iron, and vitamins A and C.

A recent study looked at how the vegan diet may help those with diabetes. Researchers looked at the effects of vegetable-based foods on health versus animal-based foods. For sixteen weeks, 20 people with type 2 diabetes were fed either veggie-based burgers or meat-based burgers.

Study results show that the tofu burgers enhanced post-meal insulin secretion more than the meat burger. This means that after meals, blood glucose levels did not rise as much in those on the plant-based diet.  Also, the vegan meal improved beta-cell function, which produces, holds, and releases insulin. This is important since diabetes usually damages the beta-cell function in those who have the condition. Therefore, this study shows that a plant-based diet could help those with diabetes control their condition.

Other ways to help control diabetes

Besides eating a plant-based diet, there are other things you can add to your healthy lifestyle to help control diabetes.

  • Stay active: Exercise can help increase how sensitive insulin is and can help the body use blood glucose better for energy. Therefore, be sure to move as much as you can each day. This can be walking, cleaning house, walking around the market, or aerobics, to name a few. Every step counts, so just because you can’t work out at the gym, that doesn’t mean you can’t find other ways to stay active and control your blood glucose levels.
  • Take medications: Many people with type 2 diabetes benefit from taking daily medications that help lower blood glucose levels. Some people may also have to take insulin to assist with diabetes treatment. Your diabetes healthcare team will look at your health history and current health status to find the medicine regimen that will work best for you.
  • Add a daily supplement: A supplement like Glucarex by Vita Sciences can help control blood glucose levels naturally. Glucarex contains  compounds like chromium, alpha lipoic acid, and cinnamon that can support healthy weight, metabolism, and blood glucose levels.
  • See your doctor often: If you have a chronic disease like diabetes, it’s vital to visit your doctor more than once a year. During these visits, have your labs checked and have your medicines adjusted if needed. This can help you stay on top of your diabetes and lower risk of complications.

-written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

References:

Hever, J., & Cronise, R. J. (2017). “Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease.” Journal of geriatric cardiology : JGC, 14(5), 355-368.

Kahleova, H., et al. (2019) “A Plant-Based Meal Stimulates Incretin and Insulin Secretion More Than an Energy- and Macronutrient-Matched Standard Meal in Type 2 Diabetes: A Randomized Crossover Study.” Nutrients, 11(3): 486.

Kerley C. P. (2018). “A Review of Plant-based Diets to Prevent and Treat Heart Failure.” Cardiac failure review, 4(1), 54-61.

McMacken, M., & Shah, S. (2017). “A plant-based diet for the prevention and treatment of type 2 diabetes.” Journal of geriatric cardiology : JGC, 14(5), 342-354.

Toumpanakis, A., Turnbull, T., & Alba-Barba, I. (2018). “Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review.” BMJ open diabetes research & care, 6(1), e000534.

Can intermittent fasting help those with diabetes?

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intermittent, fasting, health, weight loss, dietDiabetes can be a tough disease to manage. From doctor’s visits to medications to daily blood glucose checks, it can be a lot to juggle for anyone. Not only that, but having diabetes means diet changes that can make every meal or snack a challenge.  Counting carbohydrates and reading labels can become a new task to take on every time you buy groceries. This can be time-consuming and can also make social events stressful.

But what if someone told you that by simply cutting back on the hours you eat, you could help control your diabetes better? A recent study shows that intermittent fasting may be a new treatment for type 2 diabetes control.

What is intermittent fasting? 

Intermittent fasting (IF) is a way of eating that involves extended periods of fasting coupled with periods of eating. The theory behind IF is that during fasting, your body will have time to heal.  In any case, cutting back on the hours you eat during the day can help reduce snacking and in turn total calorie intake. This can help with controlling weight and any conditions related to weight like diabetes and heart disease.

There are several forms of intermittent fasting.  All forms of IF are focused on helping  your body adapt to less eating hours each day. The three major forms of IF include:

  • Alternate day fasting: This type of fasting consists of one day of no food restriction followed by a day of only eating one meal equal to 25-percent of your daily calorie needs. Your daily calorie needs would be the number of calories your body needs to maintain your current weight.
  • The 5:2 fasting regimen: This regimen involves 2 days of whole day fasting each week. On these non-consecutive fasting days, you would consume no more than 25-percent of daily calorie needs. The other five days would consist of no food restrictions. However, healthy eating within your daily calorie needs is suggested for the most benefit.
  • Time-restricted feeding: This regimen is most common with those following an IF lifestyle. It involves setting a fasting period as part of your daily routine. When you are starting out on this regimen, you may have just 12 hours of fasting. Therefore, if you stopped eating at 9 pm every night, you wouldn’t eat again until 9 am the next morning. This 12:12 regimen of fasting would help your body used to the idea of not eating as long.  Over time, you can extend your period of fasting as you choose. A popular form of this diet is the 16:8 diet, which involves 8 hours of eating and 16 hours of fasting.

When following an IF regimen, your eating hours should still consist of healthy eating. If you continue to consume lots of high sugar and highly processed foods, then you will not gain the most health benefit. Therefore, during eating hours you should consume mostly whole foods and a balanced diet low in sugar and refined carbohydrates.

Intermittent fasting and type 2 diabetes

A recent study looked at the effect of IF on type 2 diabetes control. This small study involved three patients observed over several months.  Patients had six hours of diabetes education and insulin adjustments at the start of the study. They were then instructed to follow three 24-hour fasting periods each week. On fasting days the patients only consumed dinner.  Then on non-fasting days they consumed lunch and dinner. A low-carbohydrate eating regimen was recommended for all meals during the study period.

Patients had an exam twice a month with labs, medication changes, and insulin adjustments completed as warranted. After several months, all of the patients were able to discontinue their insulin. Two of the patients were also able to discontinue their diabetes medication.  Also, all three patients had improvements in their body mass index, waist circumference, and HgA1C levels. This study warrants further research on a larger scale to see if IF could help those with type 2 diabetes.

Other ways to control your type 2 diabetes

Besides changing your diet, there are other things you can do to help control your type 2 diabetes. Read below for some simple steps you can make in your lifestyle today. These small steps can make a big difference in helping to control your type 2 diabetes.

  • Stay active: Moving more each day can help to keep your blood glucose levels stable and manage your weight. In turn, this can help you to better control your type 2 diabetes. Therefore, try to be active for 30 minutes total each day for most days of the week. This could involve walking, biking, aerobics, dancing, cleaning house, or swimming, among other things.
  • Visit your doctor regularly: Visiting your doctor every 3 to 6 months can help you stay healthy. Your doctor can also check your labs and adjust your medication as needed to help you control your diabetes better.
  • Take a daily diabetes-friendly supplement: Taking a daily supplement to help with blood sugar control may also be helpful. A supplement like Glucarex by Vita Sciences can naturally support metabolism, weight loss, and blood glucose control. It does this through natural ingredients like chromium, cinnamon, and alpha lipoic acid that have shown to help support healthy blood sugar levels.

-written by Staci Gulbin, MS, MEd, RD

References:

Furmli, S., Elmasry, R., Ramos, M., and Fung, J. (2018) “Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin.” BMJ Case Reports, doi:10.1136/bcr-2017-221854

Harvard T.H. Chan School of Public Health (accessed October 14, 2018) “The Nutrition Source: Diet Review: Intermittent Fasting for Weight Loss.”

National Institute of Diabetes and Digestive and Kidney Diseases (May 2017) “Type 2 Diabetes: What is Type 2 Diabetes?”

 

 

Eat more vegetables to improve diabetes health

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Now you may be saying to yourself, “Another article telling me to eat vegetables.” :sigh: However, this is not just another one of “those” articles. There are more reasons to eat your veggies than you may think.  Besides providing digestive-friendly fiber and antioxidants, a recent study has shown that eating a more plant-based diet can actually lower your heart and diabetes health numbers.

What are your “numbers”?

Your numbers are the markers that you and your healthcare provider can use to track your health progress. These numbers include cholesterol, blood pressure, and blood glucose levels, to name a few. It is important that you have these numbers checked at least yearly. If you already have diabetes or another chronic disease, have labs checked more often as recommended by your doctor.

Why are vegetables so important?

Vegetables are important for many reasons.

  1. Fiber: Vegetables and other plant-based foods contain the complex carbohydrate  known as fiber. The gut does not digest fiber. Because of this it doesn’t count towards your total carbohydrate intake, hence net carbs.  Net carbs are grams of total carbohydrate from grams of fiber from the nutrition label. In addition, fiber can help you stay fuller longer. This can aid weight loss efforts if eaten at meals and snacks. Finally, fiber is great for gut health. This is because it helps bulk stool and slows digestion to help the body absorb more nutrients from food consumed. Increased fiber intake can help lower cholesterol numbers and keep blood glucose levels more stable.
  2. Antioxidants: When people tell you to color your plate, antioxidants are the reasons why.  Antioxidants are compounds that help reduce cell damage in the body. In turn, they help lower your risk of chronic disease.  Every color of the rainbow in plant-based foods represents a different set of antioxidants. Each set of antioxidants provide different health benefits. Research has linked diabetes with oxidative stress-related cell damage. Therefore, eating a lot of them can help prevent  or improve diabetes health outcomes.
  3. Prebiotic quality: Probiotics, or “good” bacteria, are becoming all the rage these days and for good reason. Research shows that a good balance of bacteria in the gut may help reduce oxidative stress-related cell damage. In turn, this may help lower risk of chronic diseases linked to inflammation such as heart disease, diabetes, certain skin conditions, and digestive conditions, to name a few. Probiotics are living organisms like bacteria or fungi that can benefit health. They can be found in supplement form or in fermented foods like yogurt, kefir, kimchi, or sauerkraut. On the other hand, prebiotics are those foods that help feed probiotics. Just like when you are hungry, probiotics may not work as productively if they are not fed. Therefore, plant-based foods such as artichokes, asparagus, and bananas should be eaten everyday.

Diabetes and plant-based food research

A recent study looked at the effect of a vegetarian diet on health outcomes. An analysis of studies found that vegetarian dietary patterns were linked with significantly lower:

  • HbA1C
  • fasting glucose
  • LDL cholesterol
  • body weight
  • body mass index (BMI)
  • waist circumference

This study suggests that a plant-based diet pattern may help improve the health of those with diabetes.  More studies will need to be done to confirm specific long-term health benefits for diabetes management. However, in the meantime, add in more plant-based foods to your diet like fruits, vegetables, nuts, and seeds for other benefits.

In addition to eating more plant-based foods, you can try diabetes supplements as well to help control your blood glucose levels. Glucarex by Vita Sciences contains ingredients like chromium, alpha lipoic acid, and cinnamon that can support weight loss and healthy blood glucose levels.

References:

McMacken, M. and Shah, S. (May 2017) “A plant-based diet for the prevention and treatment of type 2 diabetes.” Journal of Geriatric Cardiology, 14(5): 342-354.

Nagpal, R., et al. (2012) “Probiotics, their health benefits and applications for developing healthier foods: a review.” FEMS Microbiology Letters, 334(2012): 1-15.

The Diabetes Council (May 16, 2016) “Antioxidants for Diabetes.” thediabetescouncil.com/antioxidants-diabetes-what-you-need-to-know/

Viguiliouk, E., et al. (2018) “Effect of vegetarian dietary patterns on cardiometabolic risk factors in diabetes: A systematic review and meta-analysis of randomized controlled trials.” Clinical Nutrition, https://doi.org/10.1016/j.clnu.2018.05.032

Wolfram, MS, RDN, LDN, T. (February 27, 2018) “Prebiotics and Probiotics: Creating a Healthier You.” Academy of Nutrition and Dietetics Online.

 

 

Eat a healthier diet for a smaller waist, bigger brain.

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Everywhere you look you may see an ad for a new diet program that promises to help you lose weight.  Many people get sucked into the idea that they can lose weight fast on fad diets. However, these diets usually hard to stick with for the long term and may have long-term consequences. More and more research is finding that it is not necessarily the type of diet you are on that is good for health. However, the quality of food that you are eating is more important in health outcomes. And if you improve the quality of your diet, you may not only help your success with weight loss. New studies show that a healthier diet could also improve the strength and size of your brain.

What is a fad diet?

A fad diet is an eating regimen that promises big results, but may do so at the risk of your overall health. Such diets may involve:

  • A promise of rapid weight loss. It is important to remember that losing more than 1-2 pounds a week is not healthy long-term. Any more than this could also involve the loss of muscle, bone, and water.
  • Cutting out entire food groups or nutrients. A prime example of this is the low carbohydrate trend that continues on.  Although there are some benefits to this type of diet, some may not follow it healthfully and may restrict nutrient and fiber-rich vegetables and fruits too much. This could lead to nutrient deficiencies long term.  In addition, the lack of long-term studies on the effects of such popular diets can put your long-term health at risk. An example of this is the high-fat, moderate protein, very low carb keto diet.  Although there are some studies that show positive heart health benefits, there are also studies that show long-term negative health effects on insulin resistance and liver health. Until larger and more randomized, placebo-controlled studies are done on such eating regimens, they should not be taken lightly.
  • A diet that is hard to follow and limits the times you can eat. Many diets out there can help you lose weight. Of course cutting out food groups and severely restricting the foods you can eat can help you shed pounds. This is because they are basically just placing you on a low calorie diet hidden behind a shiny new veil.  However, many of these diets are also hard to follow. If a diet is so restrictive that you can’t stick to it long-term then it is not going to be effective in providing any health benefits that it could offer. And diets that limit the times you eat during the day may show some benefit such as helping you to limit snacking. However, long-term and larger studies need to be done before benefits of such limited eating times can be confirmed.

Effect of healthy diet on brain health

A dutch study of about 4200 people 45 years and older looked at quality of diet and brain health. Study results show that those with higher diet quality scores had brains about 2 millimeters bigger than those with lower scores. This may not seem like a lot, except when you consider that the brain shrinks 3.66 millimeters every year. This means that a healthier diet could help prevent 6 months of aging in the brain. Healthy-fat based diets such as the Mediterranean diet has found similar results. It is suggested that any diet good for the heart will be good for the brain since it will help improve blood flow in the body.

Improve your diet by taking care of your heart

Besides eating plenty of fiber-rich fruits and vegetables, there are certain things you can do to improve the heart health of your diet. This can, in turn, improve the brain healthy components of your eating routine too.

  • Add more healthy fats from fish: A recent study has found that consuming two 3.5-ounce servings of fish each week can help lower heart disease risk. Oily fish with high levels of omega-3 fatty acids are the best. Examples of this type of fish include salmon, albacore tuna, mackerel, lake trout, and sardines.
  • Eat more plant-based healthy fats:  Other sources of heart healthy fats include plant-based foods such as olives, avocado, and olive oil.  Nuts, nut butters, and seeds like flax seed or chia seed are also examples of heart healthy fats.
  • Exercise more. Regular aerobic exercise that gets your heart pumping, may boost the size of your brain and improve memory, according to a British Columbia study. It is recommended to engage in moderate exercise for at least 30 minutes, 5 days a week. Examples of such moderate exercise may include walking, light jogging, biking, or water aerobics. This 30 minutes a day can be broken up into 5 and 10 minute intervals if needed.
  • Take heart and brain healthy supplements. Adding supplements such as fish oil can help you get your daily dose of healthy fats even if you do not eat fish.  A quality fish oil is by Vita Sciences that provides 1000 milligrams of fish oil. This formula contains 400 milligrams of EPA and 300 milligrams of DHA. These components are well-known for their ability to support brain health.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Godman, H. (April 9, 2014; updated April 5, 2018) “Regular exercise changes the brain to improve memory, thinking skills.” Harvard Health Publishing: Harvard Medical School.

Gordon, S. (May 16, 2018) “Better Diet, Bigger Brain.” HealthDay. 

Kosinki, C. and Jornayvaz, F.R. (2017) “Effects of Ketogenic Diets on Cardiovascular Risk
Factors: Evidence from Animal and Human Studies.” Nutrients, 9: 517, doi:10.3390/nu9050517

Norton, A. (May 17, 2018) “Eat Fish Twice a Week to Ward Off Heart Disease, Experts Say.” HealthDay.

Stockman, MC., Thomas, D., Burke, J. et al. Curr Obes Rep (2018) 7: 172. https://doi.org/10.1007/s13679-018-0308-9

Wolfram, MS, RDN, LDN, T. (January 2, 2017) “Staying Away from Fad Diets.” Academy of Nutrition and Dietetics.

Could a new diabetes medicine help you lose weight?

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nutrition, dietitian, health, diabetes, diet, weight lossWhen you have diabetes and are overweight, your doctor may say that a small amount of weight loss could help control your condition. However, if you have to take insulin to control your blood glucose levels, weight loss can be very difficult. Therefore, it is encouraging to report that a new diabetes medicine may help those with diabetes who are obese to lose weight.

Insulin and Weight Gain

According to Joslin Diabetes Center, those with diabetes on insulin may have a challenging time losing weight. This is because when people with diabetes first start taking insulin, the body is finally getting the glucose in the cells where it was previously low. In turn, this energy that the cells start taking in lead to weight gain. It is important to note though, that an initial weight gain with the start of insulin treatment is a good sign that the body is working to get your blood glucose levels back in control. However, weight loss is not impossible for those with diabetes on insulin. With the proper supervision and treatment plan by your diabetes health care provider, those with diabetes can lose weight.

Diabetes Medicine and Weight Loss Research

A recent study found that a new diabetes medicine may help those who are obese without diabetes to lose weight. This new diabetes medicine, semaglutide, has a similar chemical structure to the hormone glucagon-like peptide 1 (GLP-1). GLP-1 helps to regulate secretion of insulin as well as appetite. The U.S. Food and Drug Administration (FDA) recently approved the semaglutide injection Ozempic as a once-weekly supplement to diet and exercise to help those with type 2 diabetes control their blood glucose levels.

The one-year study done on semaglutide looked at nearly 1000 participants with obesity and without diabetes. Study results found that this treatment was effective as a weight loss treatment.  Different study groups were given different dosages of the treatment (.05-.4 milligrams injection daily).  Comparison groups were given  a placebo or a different diabetes medicine called liraglutide. All groups were provided monthly diet and exercise counseling.

  • All groups that received semaglutide lost significantly more weight than those in the placebo group.
  • The highest dose group (.4 milligram injection daily) lost the most weight, nearly 5 times more than the placebo group.
  • Researchers suggest that more studies could help fully explore the weight loss potential of semaglutide.

Other Ways to Lose Weight With Diabetes

Outside of prescription medicines, there are several lifestyle factors that can be adjusted to help those with diabetes lose weight.

  • Eat a healthier diet. According to the Centers for Disease Control (CDC), those with diabetes should work with their doctor and a dietitian. They can help you learn how to create a healthy, balanced meal plan.  A diabetes-friendly meal plan should focus on healthy carbohydrates such as fruits, vegetables, fiber-rich whole grain foods, and low-fat dairy.  Learning appropriate portion sizes and limiting eating out are other strategies to help you lose weight.
  • Exercise more.  When you exercise, insulin becomes more sensitive. In other words, exercise helps your muscle cells to better use the available insulin. In turn, the insulin works to better take up glucose into the cells and use it as energy during and after activity. This helps lower your blood glucose levels. However, it is important to note that those taking insulin to help control their blood glucose levels should adjust their insulin dosage and carbohydrate intake around the time they exercise to avoid a glucose low, or hypoglycemia.  Check out the American Diabetes Association site or talk to your healthcare provider about ways to avoid hypoglycemia during and after exercise.
  • Drink plenty of water each day to help prevent drinking your calories from sugary drinks. Most of your body is made up of water. Therefore, drinking plenty of water each day can help you maintain optimal health. In addition, people with diabetes need more water when blood glucose levels are high.  Studies show that increased water intake can help those with diabetes better control blood glucose levels.  The average adult should drink about half of your body weight in ounces of water each day. For example, if you weigh 200 pounds, then you should drink 100 ounces of fluid each day, or about 12.5 cups of water. Increased water intake can also help you feel fuller longer and prevent dehydration. In turn, increased water intake can help you manage you weight and increase energy over time.
  • Take diabetes-friendly supplements such as Glucarex by Vita Sciences. Glucarex contains compounds such as chromium, alpha lipoic aicd and cinnamon to help support blood glucose levels. Such ingredients can help support weight loss and a healthy metabolism.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

American Diabetes Association (last edited September 25, 2017) “Blood Glucose and Exercise.”

Centers for Disease Control and Prevention (December 18, 2017) “Eat Well!”

Diabetes.co.uk (accessed March 19, 2018) “Water and Diabetes.”

Joslin Diabetes Center (accessed March 19, 2018) “Insulin and Weight Gain.”

Science Daily (March 18, 2018) “New diabetes drug may help people with obesity lose weight.”

Could more fiber improve your diabetes?

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fruits, vegetables, fiber, healthEat your veggies, they say. Whether you are trying to lose weight, improve your blood pressure, or just simply trying to live well, you may be told to eat more fiber in your diet. Fiber is not only good for managing weight or keeping your heart healthy though. A recent study has found that more fiber in your diet may actually help improve the health of those with type 2 diabetes.

What is fiber?

Fiber is a type of carbohydrate found in certain foods that is not digested in the body.  Therefore, when consumed, it provides many health benefits such as:

  • making you feel fuller longer
  • slowing down digestion so more nutrients can be absorbed from the foods you eat
  • bulking your stool, in turn helping improve digestive health
  • helping to lower cholesterol levels in the blood

In addition, fiber intake can help control blood glucose levels. A healthy, balanced diet should include such fiber-rich foods as:

  • fruits and vegetables
  • high-fiber cereals made with bran or whole grains
  • whole grains such as oats, quinoa, or corn
  • high-fiber pastas such as bean, lentil-based, or whole wheat
  • brown or wild rice
  • nuts, nut butters, and seeds such as flax seed, sunflower seeds, and chia seeds

A study in the New England Journal of Medicine showed that people who consumed 50 grams of fiber each day were able to control their blood glucose levels much better than those who ate far less.  However, since most Americans only consume on average 15 to 18 grams of fiber each day, this task would be impossible. Therefore, most adults should consume between 20 and 35 grams of fiber each day for optimal health. If you consume between 2 cups of both fruits and vegetables each day, you can easily hit this daily goal.

Fiber and diabetes

Type 2 diabetes is the type of diabetes that develops when the pancreas makes too little insulin or the body cannot use insulin very well. In turn, people with type 2 diabetes have trouble controlling their blood glucose levels since insulin is a hormone in charge of using glucose for energy in the body.

Within the digestive system, certain bacteria are in charge of breaking down carbohydrates  in the body. These broken down carbohydrates produce short chain fatty acids that help reduce inflammation in the gut and control appetite. Recent study findings show that a shortage of these amino acids may increase risk of type 2 diabetes.

A recent study based in China looked at the effect of a high fiber diet on those with type 2 diabetes. One group of adults with type 2 diabetes were given standard dietary recommendations and patient education. The other group was given a high fiber diet. After 12 weeks, the group of patients on the high fiber diet had had greater reduction in their HgA1C, or three month average of blood glucose levels. In addition, their fasting blood glucose levels and weight dropped more than those not on the high fiber diet.

Other ways to help control your diabetes

In addition to consuming more fiber, there are several other ways you can help control your diabetes.

  • Know your numbers such as blood glucose levels, HgA1C, blood pressure, and blood cholesterol levels. Keeping track of these numbers will help you see where you stand in terms of heart health and controlling your diabetes. This way, if your numbers are reaching unhealthy levels, then you can take action before complications arise.
  • Stay active for at least 30 minutes a day of moderate activity most days of the week. Moderate activity includes walking, water aerobics, light dancing, and gardening, to name a few. A step counter or fitness tracking device can be helpful to keep track of your movements each day and keep you accountable.
  • Drink plenty of water to stay hydrated. Also, when you are increasing your fiber intake, it is important to drink plenty of water to avoid constipation.  Water is an important nutrient to help flush waste out of the body and keep the body functioning effectively.
  • Meet with your healthcare provider on a regular basis to help control and treat your diabetes and keep track of any risk factors. In addition, your healthcare provider can provide support if you have any questions or concerns in regards to your overall health.
  • Take supplements as needed such as vitamins for any deficiencies you may have as well as supplements such as Glucarex by Vita Sciences. Glucarex contains ingredients such as alpha lipoic acid and cinnamon that have been shown to support healthy blood glucose levels.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Joslin Diabetes Center (accessed on March 12, 2018) “How Does Fiber Affect Blood Glucose Levels?” 

National Center for Health Statistics (March 2017) “NCHS Nutrition Data.”

National Institute of Diabetes and Digestive and Kidney Diseases (January 2016) “4 Steps to Manage Your Diabetes for Life.”

Rutgers University (March 8, 2018) “Fiber-fermenting bacteria improve health of type 2 diabetes patients.”

Could the DASH Diet be the Answer to Your Weight Loss Goals?

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balanced diet, diet, healthy, haert health, fruits, veggies, proteinLike millions of other people, you may be hoping to lose some weight in this new year. However, the confusing part may be what eating plan, or shall I say “diet,” should you choose to follow?  There is so much information in the media today making all sorts of weight loss claims.  They may all seem promising, but not all may provide you the nutrients you need to succeed long-term.  However, a recent report found that the DASH diet may be the answer to get you to your weight loss goal.

What is the DASH Diet?

The DASH, or Dietary Approaches to Stop Hypertension diet regimen, is a eating regimen promoted by the National Institutes of Health (NIH). It involves a flexible and balanced diet that focuses on using whole foods to meet daily and weekly nutritional goals. Basic tenets of the DASH diet include:

  • Eating plenty of fiber-rich vegetables, fruits, and whole grains
  • Consuming adequate protein daily from minimally processed sources such as fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
  • Limiting foods high in saturated fat, such as fatty meats, full-fat dairy products, and certain oils such as coconut, palm kernel, and palm oils
  • Reducing consumption of sugar-sweetened beverages and sweets

Calorie and activity goals recommended will be a little different for each individual based upon your energy needs. Energy needs can be calculated using your BMR, or basal metabolic rate, multiplied by an activity factor.  A good BMR calculator is provided online by MyFitnessPal. To calculate your activity factor, multiply your BMR by the following activity factor based on your activity level. Exercises considered moderate versus active can be found in a variety of sources such as the American Heart Association website.

  • 1.0 if you are sedentary, or do little to no activity
  • 1.1-1.2 if you engage in light activity 1-3 times a week
  • 1.2-1.3 if you are active, or engage in moderate exercise for 150 minutes a week or vigorous activity 75 minutes a week
  • 1.4-1.5 if you are very active, or engage in moderate exercise  closer to 300 minutes per week , and vigorous activity closer to 150 minutes per week

For example, of your BMR is 1500 and you work out for 30 minutes a day, 3 days a week, then you would multiply 1500 by 1.2-1.3. Therefore, you would need to consume about 1800 to 1950 calories each day to maintain your current weight. As an estimate, subtract 500 calories for every pound you wish to lose per week.

Based on the example provided, if you wanted to lose one pound per week, then you would need to consume between 1300 to 1450 calories each day.  Be sure though, that within those calories that you are eating enough protein and fiber daily for optimal health.  Such specific nutrient goals can be found on the NIH website. You can visit your healthcare provider such as your doctor or dietitian for more specific macronutrient goals that are appropriate for you.

Diet Research

Studies such as the DASH-Sodium and PREMIER trials looked at the effects of the DASH diet on blood pressure. Both of these studies found decreases in blood pressure with either a low sodium diet or established treatment plan that included nutrition counseling, respectively. However, those who followed a DASH diet in addition to these factors had even greater reductions in blood pressure.

A recent study of 38 different diets by the U.S. News and World Report ranked the DASH diet the top diet for the eighth year in a row. The Mediterranean diet, which includes plenty of heart-healthy fruits and vegetables as well as healthy fats in the diet, was ranked second. Diets were scored according to:

  • How easy is the diet to follow
  • the nutritional quality of the diet
  • the safety of the diet long-term
  • the effectiveness of the diet for weight loss
  • the protective quality of the diet against diabetes and heart disease

The DASH diet was found to be rich in potassium, calcium, magnesium, protein, and fiber. Also, this plan was found to adapt to any healthy lifestyle without deprivation or restriction of important nutrients.

Ways to Make Your New Year’s Goal Become a Reality

Finding a diet that you want to follow is one thing, but sticking to it is a whole other ballgame. Therefore, use the following tips to help you make your new year’s health goal a reality.

  • Make it a family affair: If you have others in your household that eat with you at meal time, include them in your healthy eating efforts.  This does not mean that everyone has to go on a diet with you. However, you can help instill healthy habits at meal time to benefit everyone. For example, you can include more vegetables at meals, limit the sugary and salty foods purchased, and reduce meals eaten out.
  • Get a healthy “buddy” for accountability: Since you are likely to have a co-worker, neighbor, or friend that also vows to be healthier in the new year, designate each other as your “buddy.” Basically, this means that you can help each other be accountable for your food choices and exercise.  You can do this by:
    • taking walks together during the week
    • attending exercise classes together
    • batch cooking or prepping healthy meals together on the weekend

In regards to exercise, studies have shown that those who have an exercise partner can have about twice the overall increased intensity and duration of exercise than those who work out alone.

  • Track your eating and exercise regularly: Food tracking can get cumbersome over time. However it can be really useful in the early stages of a healthy eating regimen to make sure you are meeting your nutrient needs.  Once you feel comfortable with your eating plan you can get away with tracking less frequently. However, it is useful to track every few weeks for the long term to make sure you are eating enough of important nutrients like protein and fiber. Some great examples of tracker apps include MyFitnessPal, LoseIt!, and MyPlate.
  • Don’t get caught up in the numbers:  Weighing yourself everyday or tracking every macro can get overwhelming. Such excessive tracking can cause you to lose sight of important non-scale goals. Focus more on losing weight to feel more energy, feeling less pain in your joints, or being able to be active in ways you have not been able to  because of your current health status. This is not to say that tracking such numbers is not important. However, these numbers are just one small part of the healthy lifestyle equation.
  • Add in vitamins and supplements to fill in any nutrition gaps: A balanced diet ideally should give you all of the vitamins and nutrients you need daily. However, no regimen is perfect. There may be days where you do not consume enough of certain vitamins or minerals due to sickness, travel, or other reasons. Therefore, it is important to have a multivitamin in your regimen to help fill in any nutrient gaps.  An example is Zestia by Vita Sciences, which contains Super Food compounds, probiotics, and 100% or more of 19 vitamins and minerals.
  • Take it one step at a time: A long-term goal is great, but can be daunting to accomplish. For example, saying you want to lose 50lbs this year may seem like an impossible task. However, if you break your long-term goal into shorter pieces then it becomes more practical. In this case, setting a goal of one pound each week seems more possible and allows you to celebrate each small progression towards your ultimate goal. Therefore, take your new year’s health goals one day at a time.  Each small success should be celebrated. For example, when you reach eight cups of water consumed each day or reach 5000 steps a day, you should be proud and treat yourself to a non-food reward. Examples of such rewards include a movie night at home, a relaxing bubble bath, or a massage. Before you know it, your new year’s goal will be accomplished and you can start off the next year with confidence and better health.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

American Heart Association (March 2014) “Moderate to Vigorous – What is your level of intensity?”

American Heart Association (February 2014) “American Heart Association Recommendations for Physical Activity in Adults.”

MedlinePlus (January 3, 2018) “What’s Your Best Diet for 2018? Experts Rate Them.”

MedlinePlus (January 1, 2018) “For a Healthier New Year, Try Making It a Family Affair.”

MedlinePlus (January 4, 2018) “Need Motivation to Exercise? Try the Buddy System.”

MyFitness Pal BMR calculator

National Heart, Lung, and Blood Institute (accessed January 7, 2018) “DASH Eating Plan.”

National Institutes of Health (January 3, 2018) “DASH ranked Best Diet Overall for eighth year in a row by U.S. News and World Report.”

National Institutes of Health: Office of Dietary Supplements (accessed January 8, 2018) “Nutrient Recommendations: Dietary Reference Intakes (DRIs).” 

 

 

Could Coffee Help You Live Longer?

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coffee, lengthen life, health

If you’re like me, the day does not begin until I have had my cup of coffee. Whether it be the aroma, the caffeine, or the wake up signal to my digestive system, my body craves coffee from the moment I rise from my evening slumber.  Over the years, there have been mixed reviews about whether or not this common habit was helping or harming us. However, a recent report has found that coffee may actually help you live longer.

Coffee and Health

Caffeine may be the first benefit you think about receiving when consuming your cup of joe. However, research has found that energy is not the only good thing that comes from consuming this beverage. Three cups of coffee a day has been found to be the magic number that can provide lower risk of many health conditions including:

  • Heart disease
  • Diabetes
  • Parkinson’s disease
  • Uterine and liver cancer

The only exceptions to these positive findings include some studies of unfiltered forms of coffee. French press or espresso, which contain the substances cafestol and kahweol, may slightly increase cholesterol levels.  However, the decreased risk of many health conditions seems to outweigh such negative findings. A 2015 study found that consumption of the beverage is linked to an approximate 8 to 15 percent reduction in risk of death, with more benefits linked to those who drank more.  In addition, a June 2016 report by the World Health Organization removed coffee from its list of potentially carcinogenic foods.

Coffee and Longer Life

A recent report has found that moderate consumption of coffee, or about three cups a day, has been linked to:

  • lower risk of cancers of the prostate, endometrium, skin and liver.
  • decreased risk of type 2 diabetes and better insulin and blood glucose control.
  • decreased risk of liver disease, gout, and gallstones.
  • Lower incidence of cognitive conditions such as dementia, Parkinson’s, depression, and Alzheimer’s.

The health benefits of decreased heart disease and diabetes risk have been linked to the antioxidant effect of chlorogenic acid.  Also, the coffee lipids cafestol and kahweol have been linked to possible lower risk of certain cancers and liver disease.

Researchers are not sure of the exact component of the beverage that provides the most health benefits. Also, there is no solid proof that coffee lowers risk of any disease. However, the link between decreased incidence of death and coffee intake is suggested to be a good enough reason to add a bit of the beverage to your daily routine.

Other ways to Improve Length of Life

Besides drinking coffee, there are many small things you can do each day to help improve your quality and quantity of life.

  • Eat a fiber-rich diet of fruits and vegetables. Sounds simple enough, but unfortunately just 12-percent of Americans actually eat the suggested 2 cups each of fruits and vegetables each day.  Not only do these types of foods contain digestive-friendly fiber, but also contain phytonutrients. Phytonutrients have been found to provide many anti-inflammatory benefits that have been found to help lower risk of chronic disease.
  • Stop smoking and lower alcohol intake.  Any substance that your body sees as a toxin will put strain on a your health. Smoking in particular constricts blood vessels, therefore increasing risk of heart disease. On the other hand, alcohol can put a strain on your liver since it will have to work extra hard to filter this toxin from your body.
  • Reduce stress and get plenty of sleep. Stress can affect sleep and lack of sleep can be stressful. Therefore, it is important to manage one to help the other.  Relaxation breathing, yoga, or talking to someone can help you manage stress. For sleep, talk to your doctor about specific medications or supplements, such as melatonin, that may help you catch some more Z’s.
  • Take vitamins and supplements daily.  If you are not getting enough nutrients from the food you eat, a vitamin and supplement regimen may help. A recent study in China has found a potential link between the health of the gut and longer life.  A probiotic supplement daily, such as Biovia 30X by Vita Sciences, may help improve diversity of gut bacteria in your body and promote improved digestive health and immune support.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Bian, G., et al. (2017) “The Gut Microbiota of Healthy Aged Chinese Is Similar to That of the Healthy Young.” mSphere, 2 (5): e00327-17 DOI: 10.1128/mSphere.00327-17

Harvard Health Publishing: Harvard Medical School (January 2012) “What is it about coffee?”

Harvard Health Publishing: Harvard Medical School (September 25, 2017) “The latest scoop on the health benefits of coffee.”

Harvard Health Publishing: Harvard Medical School (September 2014; reviewed and updated October 31, 2017) “How to boost your immune system”

Medline Health News (November 30, 2017) “Could Your Coffee Habit Lengthen Your Life?”

Medline Health News (November 16, 2017) “CDC Wants America to Eat Its Fruit and Veggies”