10 Diabetes Diet Myths
Have you heard that eating too much sugar causes diabetes? Or maybe someone told you that you have to give up all your favorite foods when you’re on a diabetes diet? Well, those things aren’t true. In fact, there are plenty of myths about dieting and food. Use this guide to separate fact from fiction. MYTH. The truth is that diabetes begins when something disrupts your body's ability to turn the food you eat into energy. MYTH. If you have diabetes, you need to plan your meals, but the general idea is simple. You’ll want to keep your blood sugar levels as close to normal as possible. Choose foods that work along with your activities and any medications you take. Will you need to make adjustments to what you eat? Probably. But your new way of eating may not require as many changes as you think. MYTH. Carbs are the foundation of a healthy diet whether you have diabetes or not. They do affect your blood sugar levels, which is why you’ll need to keep up with how many you eat each day. Some carbs have vitamins, minerals, and fiber. So choose those ones, such as whole grains, fruits, and vegetables. Starchy, sugary carbs are not a great choice because they have less to offer. They’re more like a flash in the pan than fuel your body can rely on. MYTH. Because carbs affect blood sugar levels so quickly, you may be tempted to eat less of them and substitute more protein. But take care to choose your protein carefully. If it comes with too much saturated fat, that’s risky for your heart’s health. Keep an eye on your portion size too. Talk to your dietitian or doctor about how much protein is right for you. MYTH. If you use insulin for your diabetes, you may learn how to adjust the amount and type you take to match the amount of food you eat. But this doesn't mean you Continue reading >>
Low Carbohydrate Diets: Understanding The Grim Long-term Effects
Low Carbohydrate Diets: Understanding the Grim Long-Term Effects Diabetes is growing faster now than at any point in human history, yet despite this doctors continue to prescribe low carbohydrate diets, a strategy that is often viewed as the most effective nutrition approach for optimal diabetes health. On the surface, this appears to make sense because low carbohydrate diets often result in rapid weight loss, reduced A1c values, and decreased blood glucose. However, more than 85 years of research has clearly demonstrated that low carbohydrate diets cause insulin resistance , the behind-the-scenes condition that complicates and worsens all forms of diabetes (130). Understanding the Biochemistry of Insulin Resistance A growing body of evidence now shows that diets low in fat and high in unrefined carbohydrates from fruits, vegetables, beans, lentils, and whole grains are remarkably effective at reversing insulin resistance in patients with type 1 diabetes, prediabetes, and type 2 diabetes (2025,3142). Insulin resistance results from the accumulation of fat in tissues that are not designed to store fat, mainly in your liver and muscles (2,3,914,1618,27,43,44). When you eat a low carbohydrate diet high in fat and protein, fatty acids are burned for energy, however they also accumulate in tissues like your muscle and liver. When your muscle and liver begin accumulating fat, both tissues begin rejecting insulin in an effort to block more energy from entering. Essentially, the more fat you eat, the weaker insulin becomes. The Laboratory and the Real World are Polar Opposites Low carbohydrate diets are the easiest way to develop insulin resistance. In the research setting, scientists induce insulin resistance and diabetes by feeding laboratory animals a low carbohydrate diet Continue reading >>
The High-carbohydrate Diet In Diabetes Management.
The high-carbohydrate diet in diabetes management. In summary, the best diet for an insulin-requiring diabetic person is a diet thatcan be best integrated into the person's lifestyle, one that is best matched toan insulin regimen acceptable to that person, and one that leads to the bestcontrol of the 24-hour integrated blood glucose concentration. Should futureresearch indicate that a very high-CHO, low-fat diet is of additional benefit to the patient, then the dietary recommendations to the patient should be alteredaccordingly. It should be understood that diabetes is a chronic disease thatrequires intensive effort by the patient if reasonable management is to beattained. We should not complicate this management unnecessarily by dietaryintervention unless clear benefits can be observed. For the type II,noninsulin-requiring diabetic person, dietary recommendations are even lesscertain. Obese patients should be encouraged to lose weight and to maintain amore ideal body weight, but one should not be disappointed if the patient isunable to accomplish this. Medical indications for weight loss rarely have beensufficient motivation for patients to remain on a semistarvation diet. Shouldsafe, effective anorexigenic drugs become available, they clearly would be thetreatment of choice for these patients. The best weight-maintenance diet for typeII diabetic persons remains to be determined. A high-CHO, low-fat diet wouldappear to be best, provided it results in a more normal average level of bloodglucose. An increase in dietary soluble fiber also may be useful in reducing the serum cholesterol concentration. In such a diet, those CHO foods that raise thepostprandial glucose concentration the least should be emphasized. Continue reading >>
Is It True That Eating Too Many Carbohydrates Can Cause Diabetes?
Is it true that eating too many carbohydrates can cause diabetes? Is it true that eating too many carbohydrates can cause diabetes? Can eating too many carbohydrates increase your chances of developing diabetes? Carbohydrates don't cause diabetes, however eating too many calories overall (from carbohydrates or other types of food) can lead to diabetes in some people. Here's what's going on: Usually when a person eats, her or his blood glucose rises and in response insulin, a hormone secreted by the pancreas, is released. Insulin helps cells in the body to absorb glucose from the blood to use for energy or store as fat. People with diabetes either don't produce enough insulin, or their bodies don't respond to the insulin, or both. As a result, glucose remains in the blood, depriving the body's cells of energy they need, and causing damage to blood vessels, heart, kidneys, eyes, and feet. The Go Ask Alice! Q&A Diabetes mellitus has more detailed information on the disease, as does the American Diabetes Association website. Diabetes can be brought on by a number of factors, including old age, obesity, lack of exercise, or a genetic predisposition. Eating more calories than you expend, whether they're complex carbohydrates, sugars, fats, or proteins, paired with a lack of exercise and being overweight can increase some people's chances of developing diabetes. This is especially true if there is history of the disease in the family. The good news is that many people with or at-risk for developing diabetes are able to manage their condition through regular exercise and a healthy diet. Getting regular physical activity actually helps the body's cells to properly use insulin. Eating a healthy, balanced diet of fresh whole foods (e.g., grains, veggies, fruits, nuts, legumes) al Continue reading >>
Keto Diet And Diabetes Risk
Researchers Find Evidence Keto Diet May Increase Type 2 Diabetes Risk Written by Kristen Fischer on August 16, 2018 A new mouse study finds potential risk of taking up the popular diet. Though many people claim the keto diet to be a game changer or a lifesaver, a newly released study raises questions about its ability to cause type 2 diabetes. The study, which was conducted on mice, evaluated the keto diet . The keto diet is a low-carb, high-fat diet plan that causes the body to burn fat instead of carbohydrates a process known as ketosis. This is said to help with weight loss. The Journal of Physiology published the research, which said following the diet in its early phases could boost the risk for type 2 diabetes. ETH Zurich along with the University Childrens Hospital Zurich conducted the study. They fed mice ketogenic diets and high-fat diets and then tested their metabolisms and sugar responses. They found that keto diets dont allow the body to properly use insulin, so blood sugar isnt properly controlled. That leads to insulin resistance , which can raise the risk for type 2 diabetes. The researchers say they didnt evaluate if the diet causes obesity after long-term use. They called for additional research to better understand how keto diets affect the body. Researchers want to look at the mechanism behind the effects. Although ketogenic diets are known to be healthy, our findings indicate that there may be an increased risk of insulin resistance with this type of diet that may lead to type 2 diabetes, said Christian Wolfrum, PhD, a professor at ETH Zurich and co-author of the research. Gerald Grandl, PhD, co-author of the study and professor at the German Research Center for Environmental Health , said that insulin resistance and the keto diet have been studied Continue reading >>
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Low Carb Vs. High Carb - My Surprising 24-day Diabetes Diet Battle
Twitter summary: What I learned from doubling my carb intake: the same average blood sugar, but four times as much hypoglycemia, more work, stress, & danger. As a teenager, I ate a high carb diet that included lots of Goldfish crackers, white sandwich bread, pasta, and white potatoes. It was tasty, but it put my blood sugars on a wild roller coaster every single day. Things turned around in college when I learned about nutrition, got on CGM, and spent time with health conscious friends. I soon realized that eating less than 30 grams of carbs at one time was a complete gamechanger. I’ve stuck with that approach ever since. But is this lower carb method actually better for my blood sugars, or have I just been fooling myself? To find out, I took on a somewhat terrifying self-tracking experiment: 12 days of my usual, lower-carb diet, which averaged 146 grams of carbs per day (21% of daily calories). My carbs were primarily from nuts, seeds, vegetables, and a bit of fruit. 12 days of a higher-carb, high whole-grain diet, which averaged 313 grams of carbs per day (43% of my daily calories). My sources of carbs were NOT junk food: plain oatmeal, whole wheat bread, quinoa, wild rice, and fruit. Neither of these was unrealistic. My lower-carb diet was nowhere near Atkins level (20 grams per day), and the higher-carb diet was consistent with the “average” 45% carb diet in people with diabetes (according to ADA). Even though this was a one-person (n=1) experiment, I wanted to be as scientific and fair as possible: eating whole, unprocessed foods in both periods; counting and tracking every single gram of carbohydrate (LoseIt! app); wearing CGM 24/7 and downloading the glucose data to document what happened (Dexcom G5 and Clarity); taking insulin before meals (5-15 minutes pr Continue reading >>
Can Keto Cause Diabetes? Study On Mice Suggests Maybe | Everyday Health
On keto, you dramatically increase your fat intake and lower your carb intake. But a new study on mice suggests the diet may promote early signs of diabetes. The ketogenic diet, which is high in fat and low in carbohydrates, appears to increase the risk of diabetes in the short term, suggests a preliminary study on mice. Researchers found that mice fed the diet began showing signs of insulin resistance , a process that can lead to the development of type 2 diabetes , after only a few days on the diet. The ketogenic diet or the keto diet for short has been around for decades. Most popularly, doctors have assigned the keto diet to help control seizures in people with epilepsy, according to the Epilepsy Foundation . But in recent years, people have begun turning to the diet in hopes of losing weight and, in some cases, better managing type 2 diabetes. Studies show that metabolic processes are altered when people consume a diet high in fat, such as meat, and low in carbohydrates, such as bread and pasta. The body shifts into a natural metabolic state called ketosis , during which it burns fat rather than carbs for energy, according to a February 2014 review published in the International Journal of Environmental Research and Public Health . Although carb intake varies depending on which version of keto is at hand, people following the plan typically limit the intake of carbohydrates to less than 5 percent of their daily calories, notes the Chicago Academy of Nutrition and Dietetics. RELATED: Whats the Difference Between Keto and Atkins? The keto diet is intriguing because it appears to run counter to the prevailing wisdom about the importance of lowering fat intake to prevent diabetes and heart disease , says a co-author of the new study, Gerald Grandl, PhD, a postdoctoral Continue reading >>
Low-carb Diets Linked With Type 2 Diabetes
Fad diets are clearly not all they are cracked up to be. Most are simply made up of theories that seldom get put to the test other than with the anecdotal evidence of users who swear by them. When put to the test of time, however, they fail those who use them and when carefully scrutinized by scientists and researchers they collapse under the weight of the evidence. Low-Carb diets are the prototype for this. They’ve been around for well over 100 years in one form or another, with the most popular version being marketed by Dr. Atkins over the last 40 years. People do lose weight, but not for the reasons put forth by those who champion such plans. The weight loss comes partly from eating fewer calories and partly because in this day and age, eliminating carbohydrates means eliminating calorie dense, highly processed foods (most of which contain high fructose corn syrup (HFCS)). I can’t imagine why anyone would follow a diet — any diet — that takes entire food groups away from you. There’s no reason to give up great foods like pasta, potatoes, beans and corn to lose weight or to be healthier. Giving up these foods is one of the main reasons that the Atkins diet is not a diet that can be sustained for the long term. Further, such diets seldom prepare people for eating real food: when they go off the diet they usually gain the weight back, and then some. There’s been concern for years about the long term health risks of such diets. We’ve seen that those eating higher protein diets that are also high in saturated fat were more likely to develop heart disease than those whose higher protein diet came from vegetable protein sources. Interestingly, those women eating a strict low-carbohydrate diet weighed more than those eating a more normal diet.(1) Their Body Mas Continue reading >>
Reversing Diabetes | Carbs That Are Good For You
Do you have type 2 diabetes? Have you been told you have to give up juicy watermelon or sweet grapes? What if we told you those foods really aren’t taboo? Learn how participants at the Pritikin Longevity Center have success with their blood sugars… even while enjoying fruit! For people who need to watch their blood sugar, a high-carbohydrate diet is actually good for you. What’s critical is the type of carbohydrate. Certainly, if you’re eating refined carbs like white bread and sugary desserts, blood sugar levels can shoot up. But if the bulk of your diet is fiber-rich, unprocessed carbohydrates like vegetables, whole fruit, whole grains, and beans, you may be able to normalize blood sugar levels and even reverse the diagnosis of pre-diabetes and diabetes, scientists are now discovering. An investigation conducted by UCLA researchers followed diabetic men at the Pritikin Longevity Center for three weeks. It reported that the Pritikin Eating Plan, high in whole, fiber-filled carbohydrates, plus daily exercise, not only helped the men lose weight and improve cholesterol levels, it also decreased blood sugar levels by 20% and insulin levels by 30%.1 Reversing Diabetes What’s more, by the end of their three-week program, the majority of the men had controlled their fasting blood glucose, or blood sugar, so well that “they were no longer classified as diabetic,” wrote lead investigators Drs. James Barnard and Christian Roberts of UCLA. Some of the men left Pritikin completely free of their diabetic medications, and others had their medication dosages reduced. In addition to normalizing blood sugar and reducing classic heart disease risk factors like high cholesterol and high blood pressure, the Pritikin Program of diet and exercise also substantially improved r Continue reading >>
Carbohydrates And Diabetes
en espaolLos carbohidratos y la diabetes Keeping your blood sugar levels on track means watching what you eat, plus taking medicines like insulin if you need to. Your doctor may also have mentioned that you should keep track of how many carbohydrates (carbs) you eat. But what exactly are carbohydrates and how do they affect your blood sugar? The foods we eat contain nutrients that provide energy and other things the body needs, and one of these is carbohydrates . The two main forms of carbohydrates are: sugars such as fructose, glucose, and lactose starches, which are found in foods such as starchy vegetables (like potatoes or corn), grains, rice, breads, and cereals The body breaks down or converts most carbohydrates into the sugar glucose . Glucose is absorbed into the bloodstream, and with the help of a hormone called insulin it travels into the cells of the body where it can be used for energy. People with diabetes have problems with insulin that can cause blood sugar levels to rise. For people with type 1 diabetes, the pancreas loses the ability to make insulin. For people with type 2 diabetes, the body can't respond normally to the insulin that is made. Because the body turns carbohydrates into glucose, eating carbohydrates makes blood sugar levels rise. But that doesn't mean you should avoid carbohydrates if you have diabetes. Carbohydrates are a healthy and important part of a nutritious diet. Some carbohydrates have more health benefits than others, though. For example, whole-grain foods and fruits are healthier choices than candy and soda because they provide fiber, vitamins, and other nutrients. Fiber is important because it helps you feel full and keeps your digestive system working properly. In fact, eating lots of fiber can even help to slow the body's ab Continue reading >>
Low Carb Or High Carb?
It seems like a pretty simple question, but alas, it is not. The American Diabetes Association (ADA) admits that low carbohydrate diets would help patients manage their blood sugars, but the organization still recommends a high carbohydrate dietary approach. Why? According to Regina Wilshire, science writer, the ADA feels that low carb diets are too difficult for people to follow. This is obvious if you pick up any diabetes publication off the supermarket shelf. Most of them have a picture of a chocolate cake or plate of cookies right on the front cover. The over-riding position is that patients can’t or won’t do it, so we shouldn’t deprive them unnecessarily. There are new drugs and medications approved and many more in the pipeline to control blood sugar, so why ask people to give up their favorite foods? This type of thinking, of course, is dangerous and narrow-minded. And, it’s led us to the position of having a run away train destroying the health of our country and the developed world. Diabetes is beyond epidemic already, and it’s predicted to triple in the next 35 years. Other so-called experts tell patients that low carb diets can even be dangerous. That if they don’t get enough carbs, their brain will starve, that it will put them in a state of keto-acidosis, or that too much protein will destroy their kidneys. None of this is true. “Carbohydrates, whether derived from gluten-containing foods or other sources, including fruit, sweetened beverages, and starchy vegetables, are dangerous as they relate to brain health in and of themselves” – David Perlmutter The Nurses Health Study, a large study conducted using over 1600 nurses found that a high protein diet was not dangerous or harmful in women with normal kidney f Continue reading >>
Sugar Does Not Cause Diabetes: Did The Film What The Health Get Itright?
Professor of Cardiology, Summa cum Laude grad, Kahn Center for Longevity and GreenSpace Cafe. www.drjoelkahn.com @drjkahn. Author The Plant Based Solution NEW Sugar Does Not Cause Diabetes: Did the Film What the Health Get itRight? The documentary What the Health is receiving a huge amount of attention and most of it is positive. Many reports of people attempting to eat better are filling social media. I discussed the film on a local TV station in Detroit after two reporters indicated that the movie had made a big impact on their diets. There have even been reports that restaurants serving healthier fare have seen an uptick in customers attributing the change to the film. I have seen this in my own plant-based restaurant and have a What The Health Happy Hour that has been very popular. Naturally, there have been critics of the movie defending their viewpoint that meat based diets are healthy, but most have rallied around a statement in the film by Neal Barnard, MD that sugar does not cause diabetes. As the answer to this question may be important to you, I have done some research and share it here but this is in NO way an endorsement to add back soda and candy bars to your diet. In a world stressed by growing obesity and its medical consequences, limiting sugar is a universal recommendation from all health experts. 1) Type 1 diabetes is not caused by sugar. All agree on this as type 1 diabetes is considered an autoimmune disease leading to destruction of the insulin producing cells in the pancreas. However, patients with type 1 diabetes can develop and reverse insulin resistance (IR) in their muscles and liver so understanding the origin of IR is important. 2) Who is Neal Barnard, MD? Dr. Barnard is a graduate of the George Washington University School of Medicine and Continue reading >>
Why I Recommend A High-carb Diet For My Patients With Diabetes
Why I Recommend a High-Carb Diet for My Patients with Diabetes Michelle McMacken, MD, is a board-certified internal medicine physician and an assistant professor of medicine at NYU School of Medicine. An honors graduate of Yale University and Columbia University College of Physicians and Surgeons, she has more than ten years of experience practicing primary care,directing a medical weight-loss program, and teaching doctors-in-training at Bellevue Hospital Center in NYC. An enthusiastic supporter of plant-based nutrition, she is committed to educating patients, medical students, and doctors about the power of healthy eating and lifestyle modification. From a Failing Heart and Weight Struggles to Healthy and Active: A Couples Plant-Based Journey I have many patients with type 2 diabetes and prediabetes in my internal medicine practice. When I ask what foods they think they should limit, the majority answer carbs. To their surprise, I tell them that I actually recommend a high-carb dietone based in whole- or minimally processed plant foods. Heres why: People eating high-carb, high-fiber diets enjoy exceptional protection from type 2 diabetes. The Adventist Health Study 2 showed that among nearly 61,000 people, veganswhose diets are typically high in carbohydrate-rich foodshad half the rate of diabetes compared to non-vegetarians, even after accounting for differences in body weight. It is notable that the non-vegetarians in this study ate red meat and poultry relatively infrequently, suggesting that even small increases in meat consumption disproportionately increase the risk of type 2 diabetes. Other studies from the Adventist group show similar trends. Among 41,387 Adventists followed for two years, vegans had a 62 percent lower risk of developing diabetes compared to o Continue reading >>
My High-carb, Low-fat Experiment With Type 1 Diabetes
My High-Carb, Low-Fat Experiment with Type 1 Diabetes This is a detailed article about what happened when I tried to experiment with a low-fat, high-carb diet lead by Cyrus Khambatta from Mastering Diabetes for ultimate sensitivity to insulin. This is a lengthy post because I want to do the experience justice. I also want to give enough detail to give proper credit and acknowledgment to those who do enjoy and thrive while eating a high-carb, low-fat, plant-based diet. But by Day 9 of this experiment, Ive realized Im not one of those people. My usual over the past few years has varied between a low-carb diet (50 grams or less of carbs) or a lower-than-average carb diet (100 grams or less). And sprinkled in there are also indulgences like gluten-free pizza or the incredible gluten-free chocolate cake I made for my twin brother when he came to visit or gluten-free Christmas cookies. (Yup, diabetics can eat cookies! ) My point is: I save my carbs for the good stuff: pizza night, burger night, and occasional homemade desserts. Pizza night is probably 3x a month. Burger night is far more rare, 1x a month at most. Ive managed to keep my A1C between 5.5 and 6.5 with this flexible approach to eating mostly whole foods, mostly low-carb, and saving room in my carb budget for the carbs that I enjoy the most. This also makes blood sugar management around those treats easier because your low-carb choices all day required very little effort and insulin/carb juggling. You can also keep your carb intake still relatively low if youre just indulging once per day (or once per week, etc., your choice), so youre preventing any feeling of deprivation but still eating a mostly lower carb diet. I was also a big fan of intermittent fasting prior to this experiment, and I continued to do 16-hour Continue reading >>
Is Low-carb Eating Really Better For Blood Sugar?
A review of popular low-carbohydrate diets finds that while restricting carbs can reduce blood sugar in the short run, evidence in support of long-term benefits is lacking. While very low carbohydrate diets (LCD) promise to cut blood sugars, a review of popular LCDs finds that while very low-carb eating can reduce blood sugar in the short run, little evidence exists to show long-term benefits. The study, published online in the Journal of the American Osteopathic Association, reports that while LCDs may be “slightly better than low fat diets for weight and triglycerides management” they are “not superior for the management of blood glucose, blood pressure, or cholesterol levels.” However, researchers note that physicians should be aware that “available evidence for LCDs is limited because of variable definitions, lack of long-term studies, and lack of patient adherence.” Diets considered ranged from very low carb—less than 20 to 60 grams per day—to less restrictive diets that averaged about 130 grams per day. The American Diabetes Association says diets should be tailored to individual needs, but recommends starting at 45-60 grams of carbohydrates per meal. “Patients can likely follow a version of the low carbohydrate diet for longer than the studies suggest, but we don’t know the health effects of a very low carbohydrate ketogenic diet of less than 20 grams of carbs per day,” says Heather Fields, MD, an author of the study and a doctor of integrative medicine at the Mayo Clinic in Phoenix, Arizona. “With so few people adhering to a truly ketogenic diet long term [more than a year], we will likely never be able to study the health effects in a meaningful way.” Dr. Fields finds that if type 2 patients have not had success with a plant-based, who Continue reading >>