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This High-Carb Food Can Drop Diabetics’ Blood Sugar
For decades, type-2 diabetics have been told to avoid high-carbohydrate foods. After all, it’s been proven to spike blood sugar levels.
Scientists even made an index called the glycemic index to rank foods you should eat and avoid.
But a new study in the journal Clinical Nutrition now challenges this view. In fact, it found that one of the highest glycemic index foods actually lowered blood sugar if the blood sugar was tested properly.
The research team, led by scientists from the Australian Catholic University in Melbourne, noticed three things about the glycemic index that made them suspicious and caused them to question its use as a guide to food consumption for diabetics.
1. Most previous studies that place food on the glycemic index were performed in the morning, when blood glucose tends to be at its lowest after a night without food.
2. Most such studies had tested foods consumed in isolation from other foods, but that’s not the way people typically eat. We eat mixed meals composed of various foods.
3. Most studies had used nonclinical cohorts, meaning that nothing was known about the subjects’ typical blood glucose responses and medical histories. Many subjects were tested on only one food type, leaving nothing or no one to compare them with.
To remedy these three flaws, the scientists recruited 25 subjects with an average age of 58.3 years. They had all been diagnosed with type-2 diabetes, and they had an average body mass index of 31.7 kg/m2. All of the subjects had their diabetes under control.
The researchers divided the participants into four groups that were all given the same breakfast and lunch (25 and 35% of daily energy intake, respectively). The participants then received a supper with 50% carbohydrates, 30% fat, and 20% proteins.
But the suppers differed in one respect. It included either one boiled potato, one roasted potato, one boiled potato cooled for 24 hours, or basmati rice. All of the potatoes were skinless.
If you know your glycemic index, you know that rice is low on the index, while potatoes are high.
The scientists collected their subjects’ blood before the meal, immediately after the meal, and four more times every 30 minutes.
They also asked them to wear a continuous glucose monitor to check their glucose throughout the night.
They reached two interesting conclusions:
1. The subjects’ blood glucose did not differ just after the meal, regardless of whether they had the low-GI basmati rice or the high-GI potatoes.
2. The blood glucose of the subjects who ate the potatoes as part of their evening meal was lower during the night than the glucose of those who ate the basmati rice.
If this finding can be confirmed by future research, it is incredibly important, because it shows that a high-GI food is perfectly safe for type-2 diabetics if it is consumed as part of a healthy meal.
It would mean that the glycemic index is not the right tool to advise diabetics or others on what to eat as components of mixed-food meals. It is only appropriate to tell them what to eat or avoid in isolation.
Drop Diabetics’ Blood Sugar – Top 5 Inflammatory Foods to Avoid
Inflammation is one of the main causes behind most modern diseases, such as type 2 diabetes, arthritis, cardiovascular disease etc.
You hear daily about various anti-inflammatory and antioxidant foods and supplements recommended to take to reduce inflammation (blueberries, fish oil, etc.). These foods can be very effective but at the same time very expensive.
What’s even more important is to avoid food that causes inflammation. Choosing carefully what you put in your mouth may be enough to cure many diseases without spending a fortune on specific foods and supplements.
Top five Foods to Avoid:
1) Refined Sugars and High Fructose Corn Syrup
When we consume sugars (in any form), our blood sugar level shoots up, our minerals get depleted (dealing with the sugars) and enzyme and hormone function changes. All these factors trigger inflammation.
High fructose corn syrup is even worse. Not just because of its chemical structure but also because it’s so cheap that it’s snuck into almost everything. If you look at a graph for increase in high fructose corn syrup consumption and new type 2 diabetes cases since 1980, you’ll see two almost parallel lines.
However, just because HFCS is getting really bad press, don’t forget that sugar is sugar; and sugar is one of the main causes of inflammation no matter what form it’s in (white, brown, raw, organic, fruit sugars etc.).
If you want something sweet, go for whole fruits. Even dry fruits that are high in calories are much better for you because of the amount of fiber that slows down digestion. Organic honey in moderation is also very healthy.
2) Dairy Products
Contrary to what we’ve been told since toddlerhood, milk is NOT healthy for most people. Studies have shown that up to 60% of people cannot digest cow’s milk properly. A milk allergy is one of the most common, but least recognized allergies. Eating food that you can’t digest triggers inflammation.
Many studies, including one from China by Dr. T. Colin Campbell, have revealed dairy as one of the biggest contributors to almost all modern health issues, including cancer. They’ve also shown there are no calcium benefits to drinking milk. To the contrary; milk can rob your bones of calcium. Many of these studies have, however, been buried using billions of dollars from the dairy industry.
Due to increased awareness of milk allergies and popularity of vegan diets, there are now several great alternatives to milk available in supermarkets. These include organic soy milk, almond milk, rice milk and more. Different people like different things, so try them all out and see what you like.
3) Common Cooking Oils
One of the biggest triggers of inflammation is imbalance between Omega 3 and Omega 6 fat in your diet. Consuming fish, flax seed and other oil high in Omega 3 is not only recommended because Omega 3 is healthier than Omega 6; it’s more because Omega 6 is more available and we tend to consume more Omega 6.
So you can either eat a whole lot of Omega 3 fats or try to avoid some of the Omega 6. And one of the biggest sources of Omega 6 fats comes from common cooking oils such as grape seed, cottonseed, safflower, corn, and sunflower oils.
These oils are used in high amounts in almost all take out and prepared foods. If it’s oily (and even if it’s not) assume it was cooked in oil that is high in Omega 6, low Omega 3 fatty acids.
To balance our Omega 6/Omega 3 consumption, we want to avoid most cheap vegetable oils mentioned before and use instead macadamia oil, extra virgin olive oil, or other oils with more favorable Omega 6 to Omega 3 fatty acids ratio.
You should also be aware of both Saturated and Trans-fats in high doses. Here again, the name of the fat is not as important as where it comes from.
Organic grass-fed beef can be high in both trans- and saturated fat. However, I’ve not seen a single study indicating that fat from this source is in any way bad for you. Consume, however, fats with the same name from fast food sources and processed, prepared food… and be ready to call the ambulance.
4) Refined Grains
Highly refined grains such as white flour and white rice are little better than refined sugars. They spike your blood sugar levels and play with your hormones and enzymes. Because of how quickly these refined grains are metabolized into the body, they’re also a highway to obesity.
Your body transfers refined grains into blood sugar 15 times faster than whole grain. That means that a 300 calorie bowl of white pasta will be in your blood stream in 10 minutes spiking your blood sugar level, transferring into fat and causing inflammation all over the body. The same calorie bowl of whole grain pasta takes more than two hours to settle into our blood stream, gently energizing every cell in your body.
So instead of white flour and rice I suggest you try various, delicious types of whole grains and whole rice. Not only are they healthier, they also taste much better. Be wary when you buy bread, cereal and other premade food. The package and ads may say “whole grain bread” or “made with whole grain,” but when you read the label, often the first ingredient is white flour or sugar.
5) Flavorings and Other Chemicals
I hesitated on whether or not I should actually include this last section. After all, we’re not really talking about foods. However, all kinds of chemicals are so widely used as ingredients and food processing that I couldn’t leave it out.
Your immune system is skeptical of anything it doesn’t recognize or can’t digest. Most flavorings, preservatives and other chemicals used in food can’t be digested. Therefore, when those chemicals reach the bloodstream, they trigger inflammation responses in the immune system. This inflammation response transfers all over the body, causing chronic inflammation.
The best line of defense is to avoid processed foods as much as you can. Almost any type of food that has five or more ingredients includes some kind of chemicals. Don’t be fooled by products including “natural flavorings,” as these can be just as bad as artificial flavors.
Unfortunately, many whole foods today are treated in one way or another with chemicals. Almost all apples and many other fruits sold in supermarkets are, for example, treated with chemicals that inhibit the natural hormone that ripens the fruits. Animals are loaded with drugs and chemicals before slaughtering.
The only way you can (almost) know for sure you’re getting a chemical-free product is if it’s 100% organic.
Since the five types of food I discussed in this article are so common, it’s almost impossible to avoid them all completely. Being aware and doing your best to reduce the use of those inflammation-triggering foods will go a long way in healing diseases like arthritis and type 2 diabetes.
If you want to take it a step further, you may want to check out simple steps that reverse the inflammatory response and completely heal you. Many of the health guides on the right this side take on inflammation head-on. The two that are most focused on this issue are:
Three-step approach to completely reverse type 2 diabetes…
The 21-day strategy to cure even the worst cases of arthritis…
Drop Diabetics’ Blood Sugar – Non-Dietary Cause of Type 2 Diabetes Discovered
Type 2 Diabetes is most often contributed to obesity, bad diet, lack of exercises or genetic causes.
Researchers from the University of Bristol and University College London published an article in a recent edition of the Canadian Medical Association Journal that proved completely different cause.
One that we actually can manage but also need to be managed by society as whole.
And it’s no small cause, it increases your risk of Type 2 Diabetes whooping 12%.
Researchers analyzed data from 19 studies previously conducted on 140,825 subjects across the United States, Europe, and Australia. None of them had diabetes when their respective studies began.
At the beginning they were asked whether they were concerned about the possibility of losing their jobs, or whether they were feeling job secure. They were then followed for an average of 9.4 years so the researchers could compare the health consequences for those who felt job insecure with those who did not.
19 percent more of those with poor job security developed diabetes in subsequent years than their job secure peers did.
When the scientists excluded the studies that did not properly eliminate socioeconomic status, age, sex, weight, physical activity levels, alcohol use, and smoking as possible contributing factors, they still found that those who worried about losing their jobs were 12 percent more likely to develop diabetes than those who had no such concerns.
This shows how stress directly contributes to our health. It’s been long proven to cause high blood pressure, insomnia and many other diseases, now Type 2 Diabetes can be added to the batch.
For more ideas to drop diabetics’ blood sugar, watch this video – How to Lower Blood Sugar Level / 6 Powerful Tips for Diabetics
This post is from the 3 Steps Diabetes Strategy Program. It was created by Jodi Knapp from Blue Heron health news that has been recognized as one of the top-quality national health information websites.
In this program, Jodi Knapp shares practical tips and advice on how you can prevent and cure diabetes naturally. She also dispels myths commonly associated with diabetes, like for example, diabetes being a lifelong condition. There are also lots of information going around that is simply not true and she’s here to correct it.
Diabetes is a disease, and it can be cured. This is just one of the important tips Jodi reveals in her program. Also, she included several ways in preventing the onset of disease, choosing the right food to eat, recommended vitamin supplements, the right time of the day to take the blood sugar and many more.
But the most amazing thing would have to be her program which only takes 3 simple steps to help you to control & treat type 2 diabetes. What it does is cure diabetes without having to rely on expensive drugs, diets that make sufferers crave for even more food they are not supposed to eat, and exercise programs that make people feel tired and depressed.
To find out more about this program, click on Drop Diabetics’ Blood Sugar in 28 Days or Less
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