Don't Develop Type 2 Diabetes

Follow me on Twitter

 

 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

 

*********************************

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

*************************************

 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

Does Resistant Potato Starch Help with Type 2 Diabetes?

 Learning to control or reverse Type 2 diabetes is becoming a priority in the lives of millions of people in America and around the world. I have been advocating a low fat, moderate carb, animal-free diet for some time now and think that it really does a great job at reversing the disease. Of course the key is to eat 60-80% of your diet in the form of alkaline foods, especially alkaline vegetables. These low sugar foods are full of phytonutrients needed to heal your cells and helps to get them functioning to the point of improving your ability to metabolize blood glucose. There are some diabetic patients who have discovered the method of using resistant potato starch to keep blood sugar levels under control. This is the area in which I intend to focus most of this article.

  There are many people out in the world who have done an excellent job reversing their type 2 diabetes and they should be highly commended.  Some do it on a very low fat vegan diet and others have been successful on a low carb, meat eating diet. I strongly encourage you to take one of these paths and see if it will work for you. This article was written by Steve Cooksey of the Diabetic-Warrior.net. He has been a success at getting off of diabetic medications by following a low carb paleo diet and he loves it! It is long and very well written but should give you plenty of information on the subject of resistant starch and low carb dieting.

Link to ORIGINAL ARTICLE

*************************************

Resistant Starch: Why? Q & A

This entry was posted in activities and tagged diabetes resistant starch on January 2, 2014 by Steve Cooksey.

  I am about half way through the 30 Day Resistant Starch Experiment. I wanted to give an update, clarify a few things and to answer a few questions.

Quickly… if you do not know what Resistant Starch is, read this Intro Post first… please. :)

—————-

Do NOT dismiss ‘resistant starch’ because of the word ‘starch’ … it should be called ‘resistant fiber’.

Do not be like one woman I know.

She made the statement, “Resistant Starch does not work well for me.”

When asked if she had ever tried it … she replied, “No”

This is the kind of ignorance we fought when going ‘low carb paleo’.

THINK ABOUT THAT!

Now … on with the show. :)

Starting in Sept 2013 I began a 30 Day Recording of my Overnight Fasting Blood Glucose levels (OFBG), this was before Resistant Starch. My range for the month was 71 – 91 mg/dl, with an average of 80.87 mg/dl. I am and was ELATED with those numbers!!

I eat fatty meats, butter and coconut oil EVERY DAY, add in the leafy green veggies most days, the occasional fermented dairy and a rare ‘snack’ of nuts or berries and that comprises 99.9% of what I eat.

I was not only surviving on this … I was THRIVING on this meal plan.

I have NO REASON TO CHANGE. I love the way I eat, I love the way I feel … I love the way I LIVE!!

So why do the Resistant Starch Experiment?

If you claim to be interested in health, if you claim to care about people, if you claim to be THE ’diabetes warrior’ … how could someone not experiment?

If you read the Intro post you should know the potential benefits that apply to everyone especially diabetics. The two main benefits are…

o    Improved Insulin Resistance

o    Improved Glucose Processing

These two benefits, if true… APPLY TO ALL DIABETICS! Most diabetics struggle with this mightily.

There are an estimated 300 million diabetics in the world, and many more people who have harmful elevated blood sugars…

Given my interest in helping others, given my ‘love’ for personal experimentation… how could I not EXPERIMENT?

Why Part II (Q & A)

This next section will answer questions I often receive.

“But why? If you are thriving?”

I am doing this, not for myself … but to help others.

Through my website and social media I have come to know MANY diabetics who are struggling to maintain normal blood sugars.
Some struggle to maintain even elevated blood sugars.

I have good friends who are ‘low carb paleo’ and are struggling. Of course I will experiment if I thought I could help them…. who would not?

I am doing this to satisfy my own curiosity but also, I do occasionally eat berries and on rare occasions fruits. Too, when I exercise intensely sometimes my blood sugar levels will rise into the 130-140 mg/dl ranges… if potato starch can help me in those circumstances… I would benefit from it.

There are 100′s of millions of diabetics world wide taking and paying $100′s of millions of dollars for drugs. Not only is this a huge expense paid by the diabetics, the insurance companies and the governments… but in many cases they have harmful and damaging side effects.

If one person could wean off of drugs or insulin … this experiment would be WORTH IT!

WHY WOULD I NOT TRY IT? .

Lastly, there are other reported benefits including improved satiety but the single largest benefit of ALL? … improved gut health. IF Resistant Starch improves gut health (and I think everyone agrees that it does) at the very least Resistant Starch is a cheap ( less than $5 per lb), inexpensive prebiotic. We are just now learning the importance of gut health to our overall health. This could be the biggest benefit of all.

Google “Prebiotic” and see… a small bottle can cost $5… many for $10 and more. One pound of resistant starch is less than $5.

What do you hope to achieve?

World Domination!! I’ve bought Potato Starch future contracts and … I’m joking. :)

I hope to prove or disprove the reported benefits. If it helps me (and it does) I want to shout the NEWS from the mountain tops! … in hopes that it helps others.

If it reduces the drug (and insulin) needs of others it’s a WIN!!!

You aren’t taking Potato Starch so you can eat junk are you?

My response to this was … HELL NO! :)

I understand why the question was asked. MILLIONS take diabetes drugs to mask the symptoms of disease, just so they can eat breads, cakes, cookies, pasta and cereals… that’s a fact.

I’m not doing this experiment so that I might be able to eat a cookie… or a cake… NEVER!!! I’ve eaten my last piece of bread, I’ve eaten my last donut… period. :)

I understood the question because I’ve seen people say that they have eaten those items and potato starch mitigated the blood sugar response. They were rejoicing because they could once again… eat ‘junk’. UGH!!!

As I have noted many times on this blog… I don’t eat breads, cakes and cookies etc for several reasons.

1) The Blood Sugar Effect

2) Glutenous, Hydrogenated Oiled, High Fructose laden crap that’s called ‘food’ … will never purposely cross my lips. I’m not going to poison my body… for a sugar rush.

It’s the principle of the thing too. If I look a diabetic in the eye and tell them… “I’m clean since 2009 and if I can do it, so can you.”

That’s a powerful statement.

3) I’ve paid TOO much money to those that profit from the pain and suffering of this planet and it’s people. I will not ever purposely contribute to the bank accounts of Big Food, Big Pharma nor the Medical Industry.

… hows that? :)

What if someone does start back eating junk food.

That’s on them, people must take responsibility for their own actions.

I was a drug and insulin dependent diabetic taking (4) insulin shots a day to survive, not to mention a long list of drugs. I’m now drug and insulin FREE thanks to a ‘low carb paleo’ lifestyle!! Should I not share this with people? Knowing that many will fall off the wagon?

Of course I should share it! Of course I should try to improve the lives of others.

What they do with this… is on them.

Early Results

For me the results are no longer ‘early’ I will flat out state …

·         FACT: Resistant Starch has reduced my Overnight Fasting Blood Sugars (read this post)

·         FACT: Resistant Starch has reduced my Blood Sugar spike post Potato (read this post)

·         FACT: Resistant Starch IS helping other diabetics. These are people I know and trust to report the results honestly and accurately. (read this post)

I mention ‘early results’ because I’m far from finished. I’ll continue to experiment with highER carb foods, exercise, etc.

Stay TUNED!

Resistant Starch Information

Vast majority of what I know about Resistant Starch, I know either from Richard Nikoley’s website or links he’s published.

Special thanks to Richard Nikoley of FreeTheAnimal.com for his dogged determination to drag many of us into at least testing the claims of resistant starch. Here you can see all the posts Richard has written on “Resistant Starch“.

According to Richard, “Bob’s Red Mill Potato Starch” is the best source for resistant starch, click here for their website, You can order online from Amazon, but I’ve found it in one local grocery store via the store locator on the website.

Also according to Richard, I took and continue to take (4) TBS every day. Initially I took (1) TBS at a time, 4 times a day. Initially I had a small bump but after a couple of times my BG response went away and I began to take (4) TBS at one time.

I stirred it in water originally or cool coffee but now I add to full fat, plain yogurt or full fat sour cream.

Do NOT heat up the Potato Starch, do not cook with it. Doing so chemically changes the resistant starch into starch.

Potato Starch - I started out taking (1) TBS, four times a day. I only eat once a day so … it’s okay to take on an empty stomach. When I no longer had a BG response, I took (2) TBS twice a day, then (4) TBS once a day.

Note: If you have a sensitive stomach or have intestinal issues, you may want to try (1) TSP per day, and increment (1) before switching to TBS. Many experience flatulence … I know I did. :)

That’s about all I have… if you have any more questions… feel free to ask. :)

Thanks,
Steve

*******************************************

 I hope you enjoyed this article and can possibly use this information to better improve your type 2 diabetes to get better. Despite what many doctors tell their patients, they CAN reverse their type 2 diabetes if they are willing to put forth the effort that it takes to turn around the metabolic problem created by their own food choices. Reverse your type 2 diabetes with a diet high in alkaline foods

Randy Powell, Eating-Veggies.com

Re-teach your body to burn away excess fat!

 

Eat the Alkaline Foods that Burn Fat

 When eating a diet high in veggies, fruits, nuts and beans, you have to appreciate the fact that you are eating a high fat nutrient dense diet that gives the body what it needs to perform optimally. You cannot argue against eating this way because it is exactly what the American Heart Association stated that you should do to keep yourself heart healthy. Foods high in phytonutrients and minerals are not eaten enough especially in America where some people only eat a couple of servings of vegetables a week.

 To actively raise your metabolism you must eat clean and exercise consistently. Eating clean means eating healthy omega 3 fats and eating only a minimum of omega 6 fats. Avoid the hydrogenated fats and trans fats that may be responsible for millions of people suffering from type 2 diabetes. Omega 6 fats tend to cause inflammation so you should eat more omega 3 fats than omega 6 fats. Of course, you never want to consume too much fat as you don't want all those calories but when making fat choices, always eat healthy fats.

       Learn How To Cook Alkaline Rich Meals 

Alkaline diet is based on the concept that some food products leave an alkaline residue when consumed. These alkaline residues contain some important minerals like calcium, magnesium, iron, copper and zinc that are used by our body. These minerals prevent several dangerous diseases like - cancer, obesity, tumors, allergies and increases the bone strength.


You must balance your alkaline and acid foods consumption. Having too much of the one and too little of the other can lead you not giving your body the minerals that it needs to maintain good health. You must eat a balanced diet to maximize fat loss. So it is important to consume foods from both sides of the acid alkaline chart! When eating an alkaline diet it is extremely important to balance your diet as 60-80% alkaline foods.

I don’t want to give you the idea that dieting is only for people who want to burn body fat. The truth is that the word “diet” can also mean a way of eating that a person adopts in order to promote lifelong health. Many people have lost quite a bit of weight eating an alkaline diet. So don’t let anyone tell you that you can’t slim down and improve your overall health at the same time. People who eat a high alkaline foods diet can be completely healthy in their diets as long as they make sure to eat 60-80% of your food as alkaline foods. But it is also true that many Americans over-consume protein and get much more than they actually need.

It seems that even as everyone speaks about the perils of eating a high sugar diet, the general population STILL continues to drink soft drinks in huge amounts. Drinking these sugary drinks does not contribute to burning excess body fat. This is definitely having an effect on the waistlines and blood sugar levels of millions of people and if it continues then we will go over the 100 million type 2 diabetics mark pretty soon. I am reprinting this article written by Kate Kelland and Marika Sboros and published in Business Day.

***********************************

Study shows link between sugar intake, diabetes

by Kate Kelland and Marika Sboros, April 26 2013, 17:42


IT MAY taste like the best thirst-quencher on a hot summer’s day, but just one can of that sugar-laced soft drink a day increases your risk of developing diabetes by more than 20%, according to a large European study.

Using data from 350,000 people in eight European countries, the researchers found that every extra 340ml serving of sugar-sweetened drink raises the risk of diabetes by 22%, compared with drinking just one can a month or less.

"Given the increase in sweet beverage consumption in Europe, clear messages on the unhealthy effect of these drinks should be given to the population," says Dr Dora Romaguera, who led with study with a team at Imperial College London.

A 340ml serving is about equivalent to a normal-sized can of Coca-Cola, Pepsi or other soft drink.

The findings echo similar conclusions from research in the US, where several studies have shown that intake of sugar-sweetened drinks is strongly linked with higher body weight and conditions like type 2 diabetes.

Type 2 diabetes is a long-term condition characterised by insulin resistance that according to the World Health Organisation (WHO), affects more than 310-million people worldwide. Its incidence has been rising so rapidly in South Africa in recent years that experts have been calling it an epidemic.

Dr Romaguera’s team wanted to establish whether a link between sugary drinks and diabetes risk also existed in Europe, where the condition is shown to affect around 29-million people.

For their study, they used data from 350,000 people from Britain, Germany, Denmark, Italy, Spain, Sweden, France, Italy, Netherlands who were questioned about their diet, including how many sugary and artificially sweetened soft drinks and juices they drank each day.

Writing in the journal Diabetologia, the researchers say their study "corroborates the association between increased incidence of Type-2 diabetes and high consumption of sugar-sweetened soft drinks in European adults".

Fruit juice consumption was not linked to diabetes incidence.

Dr Patrick Wolfe, a statistics expert from University College London who was not involved in the research, says the message from its results is clear.

"The bottom line is that sugary soft drinks are not good for you — they have no nutritional value and there is evidence that drinking them every day can increase your relative risk for type 2 diabetes," he says, in an emailed comment.

Other nutrition specialists have just as direct in their condemnation of these drinks, because of their high sugar content, and a function of a growing body of research suggesting that sugar can be as addictive as drugs and alcohol.

Study results have been so compelling that US scientists from the University of California, San Francisco, writing in the journal, Nature in February 2012, called for sugar to be taxed and restricted in the same way as alcohol and tobacco — a call that has gone largely unheeded.

In a comment in the journal, the university’s paediatric endocrinologist and child obesity expert Prof Robert Lustig said governments needed to consider major shifts in policy, including taxes, limiting sales of sweet food and drinks during school hours, and even stopping children below a certain age from being able to buy them.

Not surprisingly, the sugar industry continues to fight back, claiming that there is no proven link between sugar intake and obesity and diabetes, and that results of studies overall are simply "inconclusive".

*************************************

So what we need to remind ourselves of is that we must cut WAY back on our consumption of sugar, which makes us fat and we must eat a low fat yet healthy fat diet to keep our diet clean. And if we are going to accelerate our fat loss, we must exercise regularly. Several times a week is best. Working out and eating a diet high in alkaline foods is the healthy way to get your body back on track to functioning the way nature meant for it to do. Beat type 2 diabetes with a diet high in alkaline foods

Randy Powell, Eating-Veggies.com

EATING HEALTHY WITH ALKALINE FOODS

 A diet high in alkaline foods would well to improve the health of most of the people in North America. If people would only switch over to a diet of 50 - 80% veggies and fruits, we could greatly decrease the cases of diabetes, heart disease and many cancers. Today's popular diet of high meat, dairy and refined wheat consumption is not even close to being called healthy by any medical expert. Yet nearly all doctors will say more veggies and fruit should be added to your daily diet to improve overall health.


 Eating a diet high in alkaline plant food will give lots of the nourishment you need without the unneeded calories. A high nutrient/restricted calorie diet has been linked to antiaging. A great deal of these unwanted calories are found in processed foods such as refined wheat flour and refined sugar. Increasing your consumption of 100% whole grain foods will give you fiber that you need and help to efficiently deal with extra calories. Avoid refined sugar by eating more whole fruits everyday.


 A great deal of the meat and dairy that the western world consumes everyday is unnecessary as it really contributes very little to our nutritional needs. These acid foods contribute heavily to our consumption of saturated fat, which may be the main cause of heart disease. The fats that should be consumed the most are the ones that contain Omega-3 fatty acids. Animal products should be limited as the human body works best when fed a high plant food diet. Eat a Diet High in Alkaline Foods