Posts Tagged as: Diabetes
For decades the diet industry has conned consumers into thinking good diet products are low in fat. This led to a boon in creation of low-fat, high-carbohydrate, and often high-sugar “diet” products that promote fat storage, prevent fat burning, increase cravings, and raise inflammation. Not only can diet foods make you fatter, they can also make you sicker.
Yet another new study shows low-fat diet foods lead to obesity. Rats given high-sugar, low-fat foods that mimic many diet products not only got fatter than the control rats, they also experienced liver damage and brain inflammation.
The sad thing about this study is that the low-fat rats didn’t eat more calories. They consumed the same amount of calories as their counterparts that were fed a balanced diet yet they still ended the study fatter and sicker.
Liver and brain damage from low-fat, high-sugar
The excess fat accumulated around the rats’ livers was similar to the liver damage caused by heavy alcohol use. This study and others similar to it show that brain-inflammation from the high-sugar, low-fat diet also impaired function of the vagus nerve. This is a nerve that runs between the brain and the gut and is vital to both healthy brain and gut function.
Diet foods skew hunger and satiety hormones
The impacts on the vagus nerve and the brain also alter hormone signaling around hunger and satiety. This explains why people on high-carbohydrate, high-sugar diets often feel hungry all the time despite how much they eat.
Dieting signals the body to store fat
The hormones that control hunger and satiety also play a role in fat burning and fat storage. When this system is dysregulated due to a high-sugar diet, this prompts the body to favor fat storing over fat burning.
The best way to reverse this process is to fuel the body with a lower carbohydrate diet that is adequate in proteins and fat, and abundant in vegetables. How many carbohydrates a person needs to consume depends on many factors and varies from person to person. Ask my office for advice.
Dieting makes the body efficient at fat storage
Add a low-calorie diet to the poor performance of mainstream diet products and you have a recipe for lifelong super-powered fat storing abilities. This means a person has to consume fewer and fewer calories simply to avoid gaining weight.
This was best evidenced among former contestants of the popular TV show The Biggest Loser Although contestants lost weight through a stringent regime of low-calorie dieting and intensive exercise, most contestants piled the weight back on after the show ended. They also had to consume 500–800 fewer calories below maintenance calories simply to avoid gaining weight. This is because the extreme dieting and exercise, though effective, had lowered their resting metabolic rate so that they were burning fewer calories each day compared to before participating in the show.
How to lose weight and stay healthy?
Often people lose weight simply by following a diet that lowers inflammation and removes foods to which they are intolerant, and by stabilizing blood sugar, repairing leaky gut, and addressing chronic inflammation. By focusing on a vegetable-dominant diet you also increase the proportion of gut bacteria that promote fat burning over fat storage.
The key is to gradually switch yourself over to a life-long way of eating you enjoy because it makes you feel better.
For more information on healthy weight loss, contact my office.
Millions of people drink diet soda in the belief they’re preventing weight gain, and the soda industry invests millions of dollars to perpetuate this belief. Research, however, paints a different picture — diet sodas are dangerous and can make you fat.
Artificial, low-calorie sweeteners used in diet sodas confuse the body and derange its ability to metabolize sugar and carbohydrates. This “confusion” increases hunger and sugar cravings.
Also, artificial sweeteners create imbalances in gut bacteria boosting the bacteria that turn calories into body fat, which can lead to obesity, diabetes, and inflammation.
Diet sodas bring bigger risks than obesity
The health risks associated with diet soda are far more serious than weight gain.
The primary sweetener used in diet sodas, aspartame (which goes by the benign-sounding names Equal and NutraSweet), has been linked to numerous cardiovascular conditions, including stroke, heart failure, and heart attack.
In fact, a nine-year study of 60,000 women showed women who drank two or more cans of diet soda a day were 50 percent more likely to die of heart disease.
Moreover, aspartame overstimulates the brain chemical dopamine, which over time can result in depression, migraine headaches, and seizures.
The other FDA-approved artificial sweeteners — saccharin, neotame, sucralose, and acesulfame potassium — have also been linked to increased risk for heart disease and other health conditions.
Aspartame is a controversial topic. It has been linked to myriad health conditions, some as serious as brain tumors, birth defects, cancer, and memory loss, and is behind numerous complaints to the FDA. However, industry science holds fast to its safety.
Fruit juice is not a healthy substitute
Unfortunately, fruit juice is not a healthy substitute for soda. Fructose is every bit as fattening and inflammatory as sugar or chemical sweeteners. Excessive consumption of fruit juice also puts you at risk of heart disease and diabetes.
In contrast, eating whole fruit also has you consuming fiber, enzymes, minerals and other healthful compounds stripped away by juicing. Also, chewing tells your brain that you’ve eaten, which reduces your appetite.
If you are addicted to diet sodas (as many people are), you may have to wean yourself gradually. Begin by substituting sparkling water with lemon or lime juice, or even just plain water, for some of your sweet drinks. Often when you think you want something sweet, you’re really just thirsty, and plain filtered water will do you fine.
With patience, you can develop an automatic preference for whole, healthy, unsweetened foods and drinks, largely because they make you feel better. After a while, the foods you crave most can actually be those that are best for your body.
Ask my office about transitioning to a whole foods diet so you can feel and function your best.
If you are sleepy after eating, always hungry, and can’t lose weight, you may suffer from insulin resistance, which raises your risk for diabetes. The good news is insulin resistance is often reversible through simple dietary changes.
How do you know if you have insulin resistance? See if any of these symptoms apply to you:
⦁ Fatigue after meals
⦁ General fatigue
⦁ Constant hunger
⦁ Craving for sweets not relieved by eating them
⦁ Must have sweets after meals
⦁ Waist girth equal to or larger than hip girth
⦁ Frequent urination
⦁ Increased appetite and thirst
⦁ Difficulty losing weight
⦁ Migrating aches and pains
⦁ Trouble falling asleep
⦁ Why is insulin resistance dangerous?
Insulin resistance, also known as pre-diabetes, is uncomfortable, but it’s also dangerous. It is linked with Alzheimer’s disease, heart disease, chronic pain, hormone imbalances, and many other common modern maladies.
But that’s not all. Insulin resistance can also kill your libido and make you chronically tired.
If you’re a woman, insulin resistance causes testosterone to spike so you lose your hair and develop male characteristics. If you’re a man, it raises estrogen levels so you get “moobs” and cry at commercials. These are some pretty undesirable consequences for a sugar habit!
What causes insulin resistance?
The good news and the bad news is insulin resistance is caused by poor diet and lack of exercise. This is bad news because it means giving up some comforts, but it’s good news because it means radically changing your health is highly doable!
A diet high in sugars and carbohydrates—sugars, sweets, sodas, pastries, bread, pasta, rice, potatoes, corn, grains, beans, and other starchy foods —leads to high blood sugar and insulin resistance.
Because high blood sugar is dangerous to the body, the pancreas secretes insulin to lower it. Insulin escorts sugar out of the bloodstream and into the body’s cells. Excess sugar is converted into fat for storage.
When this response happens regularly every day, as it does for millions of Americans, the cells become overwhelmed from the constant bombardment of insulin. In defense, they become resistant to insulin and refuse it entry. Now you have high blood sugar and high insulin in your bloodstream, causing inflammation, throwing off hormone balance, and degenerating the brain.
This is why insulin resistance causes fatigue after meals. The insulin-resistant cells are deprived of glucose for energy, converting all that extra sugar into fat is draining, and the whole process saps brain function.
Many people have both insulin resistance and low blood sugar. This means their energy crashes not only after meals, but between meals too. Either way, stabilizing blood sugar is your key to better health and losing weight.
The most important thing is to ditch the sugar and eat only as many complex carbohydrates as your body needs (it varies from person to person). Eat tons of veggies for fiber and to build good gut bacteria. Start checking your fasting blood sugar in the morning and shoot for a level between 80 and 100. Anything over 100 is too high. Also, exercise daily, with bursts of high intensity and some weight training, to sensitize your cells to insulin.
Various herbs and nutrients can help reverse insulin resistance — ask my office for a recommendation.
Nutrition experts recommend women consume less than 25 grams, or 6 teaspoons, a day of added sugar (9 teaspoons for men). Yet the average American consumes almost 20 teaspoons a day! And that doesn’t even include fruit juice, a known sugar bomb.
How did we allow ourselves to stray so far? Powerful lobbyists with deep pockets played a big role in our overly lax boundaries with a substance that is tanking the world’s developed nations.
Recent findings show that 50 years ago the sugar industry quietly paid for research to blame fat for heart disease and minimize sugar’s role.
Of course, now we know that the highly inflammatory effects of excess sugar are a major contributor to heart disease, type 2 diabetes, and other chronic diseases.
Unfortunately, the propaganda campaign didn’t stop 50 years ago; it’s still going strong today.
Sickly sweet sales and marketing
For instance, a study funded by the grape-juice industry shows grape juice is good for brain function, despite it packing a whopping 36 grams of sugar per cup, more than what a person should consume in an entire day. Sugar is so degenerative to the brain that scientists now call Alzheimer’s disease type 3 diabetes.
Coca-cola spent more than $130 million dollars to fund research that said exercise is more important than diet in the weight loss battle. While exercise is indeed important, how you fuel your body is equally important. We can assume Coca-Cola did not fund the studies showing a link between the obesity epidemic and soda consumption in the United States.
And, in a brazen show of hubris, the National Confectioner’s Association funded research that concluded children who eat candy weigh less than those who don’t. Despite being naysaid by one of its own scientists, the study nevertheless went on to be published in a respected journal.
Although food giants can buy their way into scientific journals, these studies are often found to be poorly designed, incomplete, and only highlight the positives while ignoring the negatives. But because the average journalist is not trained in how to discern good research from bad, bad studies get ample press.
To spotlight these problems, one science writer conducted a hoax study that concluded eating chocolate causes weight loss and watched the media play it up.
Can you believe science? Yes, be mindful of fads
Does that mean you can’t believe any science? No, plenty of good research still happens.
The trick is to ferret out the nutritional guidelines based on hundreds of solid studies and be wary of the headline grabbers.
At the end of the day, some nutritional truisms have held fast over the years:
⦁ Eat lots of different vegetables every day
⦁ Eat a whole foods diet (avoid processed foods)
⦁ Avoid or minimize sugars, junk foods, sodas, and juices
⦁ Eat healthy fats
⦁ Avoid the foods to which you are sensitive (gluten and dairy are common ones)
⦁ Exercise daily
⦁ Cultivate positive experiences, habits, and thoughts
If you have diabetes, whether it’s type 1 or type 2, your doctor likely recommended a diet endorsed by the American Diabetes Association. But did you know the diabetic diet recommends foods that could be slowly worsening your diabetes condition?
Turns out there is more to a diabetic diet than grams of carbs and sugar, although those are vitally important.
For people with type 1 diabetes and for an estimated 20 percent of people with type 2 diabetes, diabetes is an autoimmune disease.
This means the immune system is attacking and destroying the parts of the pancreas involved in insulin production and regulation. Over time destruction is severe enough the body can no longer adequately regulate blood sugar.
Certain foods on the diabetic diet, such as gluten and dairy, have been shown to both trigger autoimmunity and make it worse.
Many type 2 diabetics have autoimmune diabetes
People with type 1 diabetes, which begins in childhood, understand diabetes is an autoimmune condition.
However, many people with type 2 diabetes can go for years without knowing there is an autoimmune component to their diabetes, which generally sets in during adulthood.
This type of diabetes is called type 1.5 diabetes, latent autoimmune diabetes of adults (LADA), or even double diabetes.
Type 1.5 diabetes involves the lifestyle components of being overweight or obese and eating a diet that promotes high blood sugar, along with the autoimmune component that slowly destroys the insulin-producing abilities of the pancreas.
Where the diabetic diet fails
Although grams of carbs and sugars are vital considerations for people with all types of diabetes, what is overlooked is the immune reactivity of foods.
Research shows a link between certain foods and the triggering or exacerbating of autoimmune diseases such as type 1 and type 1.5 diabetes.
If you have an immune reaction to certain foods and consume them daily, they are going to keep the immune system in a constant state of inflammation and attacking body tissue. This makes blood sugar continually difficult to manage, despite careful consumptions of carbs and sugars.
Foods to avoid with autoimmune diabetes
The two top foods to avoid if you have autoimmune diabetes are gluten and dairy. Both have been linked to a number of autoimmune diseases, including diabetes.
Gluten has been shown to trigger an autoimmune attack against the GAD enzyme, which plays a role in insulin regulation and brain function. Casein, the protein in dairy products, has also been linked with autoimmune diabetes.
If you have a sensitivity to these foods or other common immune reactive foods, it is worth getting tested or doing an elimination diet. Knowing which foods are provoking an autoimmune attack can help you better manage your type 1 or type 1.5 diabetes.
Ask my office for more advice on ways to tame inflammation and manage your autoimmune diabetes. If you have type 2 diabetes, it’s important to rule out autoimmunity.