Avoid Eating Too Much Omega 6 Fats

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 Healing your body from the ravages of inflammation and obesity begins with a few minor tweaks to your diet. Reducing the amount of omega 6 fats that you eat every day can really pay off if you want a leaner, healthier body! Eliminating deep fried foods is probably the best way for most people to reduce their intake of omega 6 fats. Consuming omega 6 fats in large quantities (as most Americans do) can lead to inflammation in the body that can start the development of several diseases such as Obesity, heart disease and Type 2 diabetes. As tasty as this eating style may be, it can cause problems for you that many people say is "hereditary". The only thing that is really hereditary is the unhealthy eating habits being passed from parents to children.

 Most fried foods are cooked in omega 6 fats. These fats may make your french fries taste great but they also encourage inflammation in your body. The best thing that you can do is avoid eating fried foods whenever possible. Deep frying wheat products is doubly worse as wheat is also a PRO-inflammatory food. Doughnuts and funnel cakes come to mind as fried dough is tasty and popular. However, eating these foods in excess can lead to obesity, type 2 diabetes and possibly cancer.

 If you greatly reduce the omega 6 fats from your diet while increasing the amount of alkaline foods in your diet, you will be able to melt away body fat, increase energy and sleep deeper at night! Eating a diet high in alkaline foods can help reduce inflammation amd give your body the much needed minerals found in most alkaline forming foods. Dark green leafy vegetables are loaded full of these minerals and should be eaten whenever available. The healing phytonutrients found in turmeric, cabbage and broccoli make eating an abundance of these vegetables essential to your everyday eating. Heal Your Body With an Alkaline Diet.

Randy Powell
Eating-Veggies.com  

Don't Develop Type 2 Diabetes

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 Trying to avoid developing Type 2 diabetes can be done by becoming strict with your diet and sticking to an exercise program that will allow you time to burn blood sugar and excess fat. This metabolic disorder must be corrected by disciplining yourself to eat a diet low in bad fats, low in processed starches and sugars. To beat this disease you must make proper decisions about your food consumption and you definitely can’t lie around on the sofa watching TV all weekend.

 

Guest Blogger: Yourmedguide.com

Link to Original Article

 

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Heart health and diabetes

Heart health and diabetes are closely connected and heart disease is one of the most common complications of diabetes. As a diabetic, my risk for heart attack or stroke is doubled.

Can I help it?

Yes. The first step is to keep track of the ABCs of living with type 2 diabetes – my A1C, blood pressure and cholesterol levels – and make sure they’re in control. Next comes making healthy lifestyle choices that will help me stay on track and this involves adopting a diet that supports my heart health and diabetes. What I eat will make all the difference to my ABCs.

Let’s focus on a heart healthy diet today. Most people with diabetes try and follow some sort of a diet where the goal is to control carbohydrate consumption and practice portion control to keep blood sugar stable. A heart-healthy diet goes beyond carb counting; it also means ensuring that you make healthy choices from all the food groups.

 

Here are some tips:

• Limit foods high in unhealthy fats and cholesterol by avoiding cooking in butter. Choose:
• healthy cooking methods such as baking, broiling, steaming, grilling
• Fresh foods over processed foods
• Lean protein like beans, skinless chicken and fish
• Low fat or nonfat dairy products
• Include healthy unsaturated fats at least three times a week. Examples are avocados, nuts, seeds, plant based oils like canola, olives. Olive oil is rich in mono-saturated fats, which is healthy.
• Follow a diet high in fruits, vegetables and whole grains that are high in essential nutrients and fiber.
• Limit your sodium intake especially if you have hypertension. Consult your doctor for specific advice. You can limit salt by
• Focusing on more fresh foods and less processed foods
• Studying food labels before you buy stuff
• Not adding salt during the cooking process
• Using herbs and spices to flavor your food
• Getting rid of your salt shaker from the table
• Being careful when you eat out as restaurant food is salt-heavy
• While snacking, skip the chips and cookies. Instead, pack a handful of nuts, rich in heart-healthy fats.
• I am vegetarian, but the dietician has this tip for non-vegetarians: Rather than shop chicken wings, chicken thighs or legs, buy chicken breasts as they are the leanest part of the chicken – low in cholesterol and saturated fat.
• Avocado, the nutrition powerhouse, is a good source of healthy fat and tastes great in your salads and sandwiches
• It is believed that a few meatless meals each week is good for the heart. Substitute meat with beans, tofu, veggies and lentils.
• Switch from white bread to 100% whole grain bread.
• For dessert, opt for a fruit rather than processed food.
• Include whole grains in your diet.

As I said earlier, heart health for diabetics begins with managing your ABC levels, maintaining a healthy weight, exercising every day and eating healthy. And – taking your medication on time and as prescribed.

To summarize:

• Keep track of your blood sugar
• Manage your weight to reduce the risk of heart disease.
• Be active
• Eat healthy
• Take your medication as advised
• Quit smoking

Since diabetics are twice as likely to suffer from a stroke or a heart attack, making lifestyle changes that can prevent this is worth it. Protect yourself.

Stay healthy!

 

About Vidya Sury

I am a happy Mom, Freelance Writer, Business and Health Blogger and Social Media Explorer. I love Coffee, DIY, Music, Photography, Cooking, Family, Friends and Life. (Yes, I saved the best for last!) I believe that Happiness is a DIY Project. I also blog at Vidya Sury,Going A-Musing and Coffee With Mi I tweet as @vidyasury

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 Do what is necessary to slow the development of pre-diabetes and reverse the development of Type 2 diabetes as they can lead to the development of Heart disease. Watch your diet and control your weight with the best exercise program that you can work into your lifestyle. A diet high in Alkaline foods can help you control your blood sugars.

 

Randy Powell, Eating-Veggies.com

Effects of Dairy on Type 2 Dabetes

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 In taking up the task of reversing your Type 2 Diabetes, trying to figure what foods to eat and which ones to avoid makes it a very confusing situation for many who wrestle daily with this disease. The so-called experts in the medical field are telling us one thing while a small group of doctors are exploring alternative routes and are finding that there are choices that we can make along with the traditional medicines that we treat ourselves with. Let me give you one example.

 Dr. Neal Barnard has done research into the effects of a low fat vegan diet on people who have Type 2 diabetes. When compared to studies done by the American Diabetes Association, the low fat vegan diet was superior in results and was found extremely effective in reversing Type 2 diabetes. Dr. Barnard seems to think that it may be the abundance of bad dietary fat in the diet that corrupts the cell wall and makes it ineffective in allowing insulin to bring blood sugar into the cell.

 This very in-depth and informative article is an attempt by the author (Zoe) to inform of the misleading information put out by the media to sabotage our attempts to control or reverse the type 2 diabetes problem. It is very long but full of a lot of serious content. I also placed a link to the original article to show that not one letter or word was changed.

LINK to Original Article

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Low-fat dairy foods & diabetes risk

Written by Zoë on February 6, 2014 - 3 Comments
Categories: Ingredients, Media comments, Research

I woke up on the morning of Thursday 6th February 2014 to a number of tweets informing me that headlines were claiming “yoghurt is key to beating diabetes.” The on-line version of the Express moderated the headline to “How low-fat dairy food can help to cut your diabetes risk” but the story was all over the news from Australia to India.

This study in the journal Diabetologia was the source article. It is available for free download (as of the time of writing), which is helpful.

The study

There is a study going on across Europe called the European Investigation into Cancer Study (EPIC). It started in 1991 and I just happen to be one of the UK members. I get questionnaires every few years asking me to share health details and asking me what I ate over the previous year. This blog post has a link to the questionnaire.

The Norfolk part of the EPIC study (this is called a cohort) has 25,639 men and women. They were aged 40-79, when they were recruited into the study between the years 1993-1997. The numbers in the Diabetologia paper are confusing at times. It appears that this diabetes/dairy study has randomly selected 4,127 participants – 753 with known cases of type 2 diabetes from the full cohort and 3,502 as a subcohort. This 3,502 group also contains cases of type 2 diabetes (as a valid random selection will reflect the original group). There are 128 cases of type 2 diabetes in the subcohort of 3,502. (Incidents of type 2 diabetes were recorded up to 31 July 2006. There were 892 in the whole study – 25,639 people – giving an incident rate of 3.5%.)

Don’t worry about any of this. It will soon become irrelevant.

I then tried to work out when the dietary questionnaire was undertaken. Is this diabetes/dairy study relying upon the initial food diary questionnaire completed on entry? Or one undertaken during the study? The paper says “Baseline dietary intake data were collected using a 7 day food diary [Reference 15].” Reference 15 is dated 2001 and describes the general method for the Norfolk EPIC study. Does this mean the study is relying upon a food diary from between 1993 and 1997 – baseline entry to the study?

I read on a bit and realised that this too is irrelevant. And this is why…

The characteristics of the subjects

Table 2 is the important one on the study. It puts the 3,502 subcohort people into three groups – those with total dairy intake under 183 grams per day; those with total dairy intake between 184-312 grams per day and those with total dairy intake over 313 grams per day. These may seem strange groups – but they’ve just split the 3,502 into equal numbers of people and seen where the lowest, middle and highest thirds of dairy intake fall.

Table 2 tells us that we ended up with no age differences between the three groups (all had an average age of 59). However that’s where the similarities ended.

TABLE 2 in the paper	Tertile 1	Tertile 2	Tertile 3
g/day	≦ 183	184-312	≧ 313
People in group	1,168	1,167	1,167
Mean (average) age	59	59	59
Total dairy intake – mean g/day	116	245	447
Men (% of group)	40.5%	41.1%	48.5%
Related factors lifestyle:
Alcohol (units/week)	8.5	6.6	5.4
Smoking (% current smokers)	14.1%	10.7%	9.6%
Physical activity (% active)	15.6%	19.9%	21.8%
BMI (mean)	26.8	26.2	25.8
Waist circumference (men) – mean in cm	97.5	95.7	93.9
Waist circumference (women) – mean in cm	82.4	81.4	81.3
Dietary factors:
Saturated fat (% total energy)	12.9%	12.9%	13.1%
Mononunsaturated fat (% total energy)	12.3%	11.9%	11.6%
Polyunsaturated fat (% total energy)	6.7%	6.6%	6.2%
Calcium intake (mg/day)	624	807	1,077
Magnesium intake (mg/day)	256	289	330
Vitamin D intake (mcg/day)	2.38	2.85	2.98

The claim

The Abstract of the paper (the summary) states:

“Results: Total dairy, high-fat dairy, milk, cheese and high-fat fermented dairy product intakes were not associated with the development of incident diabetes. Low-fat dairy intake was inversely associated with diabetes in age- and sex-adjusted analyses (tertile [T] 3 vs T1, HR 0.81 [95% CI 0.66, 0.98]), but further adjustment for anthropometric, dietary and diabetes risk factors attenuated this association.”

In simple terms this is saying:

- We found NO association (positive or negative – no association at all) between the incidence of type 2 diabetes and total dairy OR high-fat dairy OR milk OR cheese OR high-fat fermented dairy products. NO ASSOCIATION AT ALL.

- The claim is then that low-fat dairy intake was inversely associated with diabetes when we only adjusted for age and men/women i.e. a higher intake of low-fat dairy was associated with a lower incidence of diabetes with virtually no data adjustment. This still says nothing about causation. It merely says we observed two things together when we didn’t adjust for things that we need to adjust for.

- The final part says that – when we did properly adjust for all the things that were different, the observation was “attenuated”. This is so disingenuous it’s scandalous. It should have said from the outset, when we adjust for all the differences between the groups there is no association whatsoever between low-fat dairy and diabetes. There is nothing to observe. We have found nothing and there need be no newspaper headlines.

There are 3 models in the paper:

Model 1 adjusts for age and sex and nothing else – that’s the one they use to claim an inverse association between low-fat dairy and incidence of diabetes. Table 2 tells us that there is no difference in age – all groups have an average age of 59. There are more men in the higher dairy group, but so what?

Model 2 adjusts for BMI, family history of diabetes (which is not in table 2 for some unknown reason), smoking, alcohol, physical activity and other lifestyle attributes. We can see from Table 2 that the lower dairy group have 1.6 times the alcohol unit intake of the higher dairy group. The lower dairy group has one and a half times the percentage of current smokers. The lower dairy group has 70% of the physically active people in the higher dairy group. The lower dairy group have higher BMIs and larger waistlines. All of these favour the higher dairy intake having less incidence of diabetes and this having nothing to do with dairy, but lots to do with alcohol, smoking, activity, weight and waist size. And sure enough – when the data is adjusted to compensate for these stark differences, the association disappears.

Model 3 then further adjusts for dietary differences – energy intake, vegetables (higher in the higher dairy/lower diabetes group), processed meat (lower in the higher dairy/lower diabetes group)etc and this also eliminates, sorry, attenuates, any associations.

I was amused by the fact that group 3 – with the higher dairy intake and lower incidence of diabetes also had the highest saturated fat intake, lowest monounsaturated fat and lowest polyunsaturated fat intake, but that didn’t make the headlines. Less amusing is the difference in calcium, magnesium and vitamin D intake between the three groups. What impact did that have on health?

If you like stats, table 3 in the paper shows you all of this. This table takes the lower dairy tertile as being the baseline of 1 and then looks at the middle intake of dairy and the higher intake of dairy relative to this – for models 1, 2 and 3.

Each row gives a mean (average) and then the standard deviation in this kind of format: 0.93 (0.74-1.18). This means that the average was 0.93 but that the standard spread around this average lies between 0.74 and 1.18. a) That’s quite wide and b) the number 1 falls within this range so this is not seen as significant – because the comparator of 1 falls within both groups.

You can use this principle to see at a glance – as the paper reported – that nothing is significant for total dairy, high-fat dairy, milk, cheese or high-fat fermented dairy. Low fat dairy is only significant for model 1 – with none of the adjustments that need to be made. There is no association when the lifestyle factors are properly taken into account. Ditto – the association with fermented dairy disappears as soon as lifestyle factors are properly taken into account.

Only one factor nudges out of the significant range. Look at the last line in table 3. The upper limit of the standard deviation is 0.99 – just a notch away from touching the line of no significance and this is for low-fat fermented dairy. And it’s association, not causation. And it’s about relative, not absolute risk. Do you think that was worth today’s headlines?!

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 I hope all the information wasn’t too much to handle. I think the bottom line to this subject is that we need to cut WAY BACK on our consumption of dairy products and that even if it is low fat, you may be better off without. I personally prefer to not drink or eat anything made of cow’s milk. I am not a baby cow and just can’t see why I would put such a thing in my body. Beat Type 2 diabetes with a pH balanced diet

 

Randy Powell, Eating-Veggies.com