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Tag: Type II diabetes - Organic Lifestyle Magazine Tag: Type II diabetes - Organic Lifestyle Magazine

Foods That Contribute to Diabetes

One of the fastest-growing causes of death in the world, diabetes is especially prevalent in the United States as about 1 in every 11 people has been diagnosed with the condition. Medical costs for treating the disease are considerable, with worldwide costs reaching 548 billion dollars in 2013. The U.S. is responsible for around 35 percent of that figure, but despite that robust amount of spending, the numbers of those with diabetes are still rising. Traditional disease prevention and management strategies focus on being active, watching your weight, and eating healthy with a particular emphasis on avoiding sugar and paying attention to the glycemic index. But sugar isn’t the only villain in the diabetes narrative. Here are some of the other kinds of foods that can aggravate and contribute to your diabetes.

Artificial Sweeteners

Artificial sweeteners don’t provide any actual health benefit. Instead, they serve as a way for people with diabetes to get a sugar fix. There are five artificial sweeteners approved for use in the United States: saccharin, sucralose, aspartame, neotame and acesulfame K. While most of these are usually used by and marketed towards those with diabetes or people trying to avoid sugar, there is evidence to suggest that consuming artificial sweeteners, specifically saccharine, disrupts the bacteria in your gut. Gut health is especially important for people with diabetes since changes to the bacteria in the gut have been associated with a disposition towards diabetes. Artificial sweeteners frequently pass through the gastrointestinal tract without being digested, allowing the unaltered particles to wreak havoc directly on intestinal bacteria. If you have sugar cravings, do your gut bacteria a favor and check out healthy sugar alternatives before you reach for the artificial sugar packets.

Fructose & High Fructos Corn Syrup

Fructose occurs naturally in fruits, sugars, bread, and cured meat products. It has also found its way into the majority of pre-packaged foods with high fructose corn syrup and other sugars being routinely added to these products. A small amount of fructose, especially from whole food sources that provide other nutrients and enzymes, in of itself isn’t a bad thing, but problems occur with excessive fructose consumption. Fructose is only processed in the liver. Too much fructose causes insulin resistance in the fatty triglycerides in the membranes surrounding the cells of ourperipheral tissue. The more insulin resistant cells you have, the more likely it is that the levels of insulin in the bloodstream are too high since the insulin has nowhere else to go. This is one of the first steps on the way to diabetes.

Fruit is often seen as the biggest contributor to fructose issues, but fruit in moderation has a multitude of health benefits. It makes more sense to avoid manufactured fructose and eat real food, rather than packages of extra calories with potential health problems. The real problem is high fructose corn syrup. There is a direct correlation between the rise of HFCS use and type 2 diabetes.

Refined and Processed Foods

Refined and processed foods like white rice, most of the commercially available breads, and snack foods contain simple carbohydrates and they have had all of their natural nutrients stripped away. This leaves empty calories and easily digestible sugars, spiking insulin and blood sugar levels. People who consume a steady supply of these foods, rather than whole foods with their nutrients intact like brown rice or steel cut oats, are much more likely to be at risk for type 2 diabetes. Processed foods that contain chemicals to enhance their taste can also trigger inflammation, damage tissue, and cause insulin resistance.

Your Diet is Key to Avoiding and Managing Diabetes

Almost ten percent of the population in the United States has diabetes, and that number is on the rise, with even children and young adults developing the disease at alarming rates. Conventional wisdom touts the importance of diet and exercise as ways to manage the risk of diabetes, but the connection between a society facing a growing diabetes epidemic and a society that offers more packaged and fewer whole food options cannot be ignored. Eating a diet rich in fresh, raw, organic produce (mostly vegetables) and with minimal amounts of unhealthy packaged an artificial foods, can make keep you from joining the ranks of those dealing with diabetes.

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Apple Cider Vinegar: The Weight Loss Tonic

Historical evidence credits ancient Babylonians (5,000 B.C.) for creating vinegar or “sour wine” stemming from the French origin “vin airgre.” The benefits were not overlooked by the Father of Medicine, Hippocrates, who historically used apple cider vinegar (ACV), or cider vinegar, to treat wounds as well as to prescribe it as a tonic solution for a persistent cough.  Studies have shown that apple cider vinegar has a profound ability to improve blood sugar regulation and speed up weight loss.

The fermentation process is required in two series to produce cider vinegar. First, bacteria and yeast break down the sugars into alcohol. Secondly, over a slow and lengthy process, acetobacterium cause the oxidation of alcohol into acetic acid.

Acetic Acid and Blood Sugar Control

Acetic acid distinguishes ACV by giving it a pungent, sour taste and may leave a cloudy, substance, called the mother, in the bottom of the glass (1).  The mother is the fermenting portion of the apple and it is rich in enzymes.  It is best to buy raw, unpasteurized ACV with the mother intact.

A common way of fulfilling a dietary dose of cider vinegar is to utilize it in salad dressing or take a small shot glass of the tonic before a high caloric meal, especially before consuming protein such as beef that requires a longer period for digestion.

ACV Impact Better Than Metformin

Researchers believe that cider vinegar has antiglycemic properties and plays a pivotal role in regulating sugar levels in type 2 diabetics. Specifically, it is possible that a key component of the vinegar acts as an antiglycemic agent by mocking the chemical pathway of the drug, metformin, used by diabetic patients.

Side effects of metformin use include drowsiness, nausea, and diarrhea among other problems (2). Metformin use is also linked to liver disease and heart failure. (3, 4)

The Research on ACV and Glycemic Control

A Japanese study in 2003 found that the glycemic index (GI) was reduced by over 30% when the simple swap of a pickled cucumber was made for a fresh cucumber (1).  Post prandial glycemia is a spike in an individual’s blood glucose levels following meals.

The simple introduction of vinegar consumption with a meal improved blood glucose sensitivity in several studies. The Diabetes Journal published a study in 2007 assessing the effects of vinegar on waking hyperglycemia in type 2 diabetic individuals, a condition known as “dawn phenomenon” (5).

Noted was a 4-6% reduction in fasting glucose levels when individuals received only 2 tablespoons of apple cider prior to a meal, in comparison to a lower 3-6% fasting glucose reduction when the same individuals received pharmaceutical treatment. Another study showed that women had a 55% reduction in the blood glucose response following a morning meal containing vinegar (6).

ACV Can Aid in Weight Loss

There are various factors promoting weight loss in individuals consuming a daily intake of cider vinegar (approximately one or two tablespoons). The antiglycemic effect may be attributed to the suppression of carbohydrate synthesis by inhibiting enzymes that stimulate the rate and timeframe of blood glucose concentration and consequently regulating satiety and/or appetite (4).

Acetic acid protects the liver by increasing tolerance of lipogenesis and fatty acid synthesis responsible for improving cholesterol levels. The synergistic nature of increased blood flow and insulin activity relays into increased energy.

Weight loss effects from ACV are evident in a group of 155 obese Japanese individuals (7). Data collected signified a decrease in visceral fat, BMI and serum triglyceride levels among other health benefits. With many factors promoting the detoxification and overall health of the liver, weight loss may also be caused from the stimulation of fecal bile acid excretion when consuming cider vinegar (8).

Best Strategies for Using ACV

1)  Have 1 tbsp in 4oz of water before each meal.  This will help stabilize post-meal blood sugar levels and reduce inflammatory agents.

2)  Add ACV to your salads and meats, the acetic acid and enzymes in the ACV will help to premetabolize the meal and make the nutrients more bioavailable for your digestive system.

For more information on the tremendous health benefits of ACV and how to use it in a wide variety of ways, check out my authoritative article here.

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