How Paleo Diet Works to Prevent and Heal Type 2 Diabetes

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The Paleo Diet and Diabetes – Preventing and Healing Type 2 Diabetes

50% of Americans are pre-diabetic. Can getting back to your ancestral roots reduce your risk?

We’re in the midst of a diabetes (type 2) epidemic. The global burden of diabetes doubled from 1980 to 2014, and it is rising rapidly in low to middle income families and countries. The World Health Organization predicts that by the year 2030, diabetes will be the 7th leading cause of death in the world.

Today, 50% of Americans are classified as pre-diabetic or diabetic, despite experts being in agreement that the standard American diet (SAD) figures centrally in the pathogenesis of “diseases of civilization,” such as diabetes.

Can getting back to your ancestral roots and adopting a Paleo diet reduce your risk or reverse pre-diabetes and diabetes?

What is Diabetes?

After you eat a meal, your food travels from your gut to your liver, and finally into your bloodstream. In order to get blood sugars from your bloodstream INTO the cells, your pancreas releases insulin, which signals cell receptors to take up glucose.

Insulin’s job (amongst many other tasks) is to lower your blood sugar levels and deliver the glucose to your tissues to fuel activity and cellular processes.

Type 1 diabetes is an autoimmune condition in which the beta cells of the pancreas do not produce insulin. This is where the wonders of modern medicine save the day, providing lifesaving insulin that can be delivered after each meal. This condition requires the use of exogenous (i.e., medication) insulin to survive.

 Although this article will not address type 1 diabetes, there is still a crossover benefit from making the suggested changes (i.e., you use less insulin after each meal).

Type 1 diabetes is when your body cannot product insulin; Type 2 is when your body becomes “resistant” to insulin.

Type 2 diabetes occurs when your body becomes “resistant” to insulin. What does this mean? Imagine someone tapping you on the elbow; at first you notice the stimulus but after a while, your brain becomes numb to the stimulus.

This is similar to what occurs with type 2 diabetes: the bloodstream is constantly flooded with insulin due to the excessive consumption of sugars and processed carbohydrates, and the body becomes less sensitive to the blood sugar hormone.

If your body has poor insulin sensitivity, it’s not very efficient at getting the carbs and sugars you eat into your cells, and your pancreas must therefore work overtime and continuously pump out insulin. This leads to chronically high insulin levels in the blood and eventually insulin resistance, the hallmark of diabetes.

Chronically high insulin levels are also a reliable predictor of virtually all the age-related chronic diseases. However, if you’re struggling with weight gain or poor health, there is hope – you’re not destined to a life sentence of diabetes and all of its complications. Let’s take a closer look at how a Paleo diet can impact diabetes.

How Paleo Impacts Blood Sugar and Insulin

There is a growing body of research on the impact of a Paleo diet on blood sugar and insulin response in the overweight, obese and diabetics. Below is a brief summary.

The Paleo Diet vs. American Diabetes Association (ADA) Diet

How does the Paleo diet stack up against the diet recommended by the American Diabetes Association (ADA)? The European Journal of Clinical Nutrition compared the two dietary interventions in 24 people: 14 on the Paleo diet and 10 on the standard ADA diet.

After only two weeks, the Paleo diet group displayed significant improvement in insulin function (i.e., the root cause of diabetes), while the standard ADA diet group had no improvements in insulin.

These are powerful findings that shed light on the troubling fact the standard ADA diet contains far too much sugar, carbohydrates and processed foods, which are the likely culprits of excessive caloric intake and blood sugar dysfunction.

How Paleo Impacts Insulin and Leptin Hormones

In 2017, a more recent study of 32 type 2 diabetics examined the effects of 12 weeks of a Paleo diet on insulin sensitivity, as well as markers of metabolic health.

The results showed that the subjects who switched to a Paleo diet improved their insulin function by an impressive 45%, significantly improved HbA1c levels (a 3-month average of blood sugar control), lost approximately 15 lb. and improved leptin function, the body’s satiety hormone.

The authors concluded a Paleo diet improves insulin sensitivity, glycemic control, and leptin in subjects with type 2 diabetes. This supports earlier evidence that a Paleo diet, over a 3-month period, was able to improve blood sugar levels and markers of cardiovascular health in diabetics.

Effects of An “Eat As Much As You Want” Paleo Diet

A small study of overweight, postmenopausal women examined the effects of consuming an ad libitum (i.e., eat as much as you want) Paleo diet for 5 weeks on markers of tissue health.

The diet was approximately 30% protein, 40% fat and 30% carbohydrates. The results found reductions in waist/hip ratio, abdominal circumference, blood sugars, blood pressure, triglycerides, inflammatory markers (i.e., C-reactive protein) and apolipoproteins B (ApoB) and A1 (ApoA1).

Long-Term Effects of the Paleo Diet

A long-term study, over the course of two years, examined the effects of a Paleo diet compared to the Nordic Nutrition Recommendations (NNR) diet on diabetes risk in 70 obese, postmenopausal women.

The researchers found the Paleo diet group lost almost twice as much weight after 2 years, while also reducing triglyceride levels more significantly. These are both reliable markers for reducing pre-diabetes and diabetes risk.

3-Step Paleo Solution to Prevent Diabetes

1. Eat Low Carb Paleo

One of the most common nutrition myths is that if you increase your meal frequency – eat 5-6 small meals throughout the day – you’ll increase your metabolism and lose weight.

A recent review of all the best studies on this topic since 1960 uncovered that there was unequivocally no benefit to metabolism or weight loss by snacking throughout the day.

On the contrary, more recent studies show people gain weight when their calories are spread throughout the day versus at only 3 square meals (at exactly the same caloric intake). Contrary to popular belief, you won’t increase metabolism by snacking all day.

To improve blood sugar and insulin control, start with breakfast. Remove all starchy carbs (i.e., breads, juices, cereal, muesli, granola, etc.) and stick to Paleo-friendly proteins, fats and a small amount of high fiber fruit like raspberries or blackberries.

For lunch and dinner, stick to a low carb, high fat (LCHF), protein-rich Paleo diet and you’ll be fully satiated, won’t have to count calories, and you’ll see your waistline, blood sugars and insulin all start to improve.

Don’t forget to ditch the snacking as well. The following are some quick suggestions:

• mid-morning – coffee (no sugar) or black tea
• mid-afternoon – green or herbal tea or water
• late night – herbal tea or water

2. Move MORE

Lack of movement and exercise is a major underlying problem for diabetes risk. First, movement triggers a cascade of positive hormonal adaptations that improve insulin and blood sugar response as well as metabolic and cardiovascular health.

Exercise also helps to build and maintain lean muscle mass, which acts as a “sponge” for dietary sugars and carbs, and is a reliable marker for healthy ageing.

Add more movement in your day on the two ends of the exercise intensity spectrum: low-intensity walking and high-intensity interval training (HIIT).

Count your steps using an app, Fitbit-type device or pedometer and see how many steps you take in a regular day.

Your goal should be 7,000-10,000 per day, but if you notice you’re a long way off that goal, then simply add 500 steps per week until you achieve the desired range.

Aim for 7,000 to 10,000 steps per day to effectively add more movement for weight loss.

HIIT training is phenomenal for improving blood sugars, insulin and weight loss. It’s also incredibly time efficient. Get creative with your HIIT workouts; run outside, use the stationary bike, try the rowing machine, do step-ups or squats, etc.

Aim for 20-30 seconds of “work” intervals, with a 90-second rest between each interval. (Need some inspiration? Check out this 15 MIN FULL BODY HIIT WORKOUT HIIT routines).

3. Get More Quality Sleep

Lack of sleep is a major problem in today’s society. The average person gets about 6.5 hours of sleep per night, a far cry from our grandparents’ generation (who got over 8 hours per night). Over the course of a year, that amounts to a 500-hour sleep deficit.

Lack of sleep worsens your blood sugar and insulin response to exactly the same meal, and a recent study found that even a single night of partial sleep deprivation worsens insulin function the next day in totally healthy individuals.

In short, if you don’t get enough sleep, not only will you likely crave more carbs and sugar, but your body will cope with them inefficiently as well.

To upgrade your sleep, aim for at least 7 hours of sleep per night. Get to bed before midnight and implement some fundamental sleep hygiene habits, such as: keep your room cold and dark, avoid stimulation from phones, iPads and lights, and calm your nervous system with some relaxing reading, light stretching, deep breathing or a warm bath.

Watch this video – Should Everyone With Type 2 Diabetes Go Low Carb/Keto | Type 2 Diabetes Education

The Bottom Line

Getting back to an ancestral or Paleo dietary approach is proven to be an effective strategy for improving blood sugar, insulin dysfunction, and outcomes in clients with diabetes. Get started today or talk to your functional doctor, naturopath or nutritionist about how to tailor an individualized approach for you.

Written by Dr. Marc Bubbs

Author Bio:

Dr. Marc Bubbs, ND is a Naturopathic Doctor, Strength Coach, Author, Speaker, and Blogger practicing in Toronto, Canada. He believes that diet, exercise, and lifestyle factors have the most profound impact on your overall health and performance. Marc is the author of The Paleo Project – A 21st Guide to Looking Leaner, Getting Stronger, & Living Longer and currently serves as the Sports Nutrition Lead for Canadian Men’s Olympic Basketball Team.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

8 Healing Mushroom Benefits + How to Use Them

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Harness the healing powers of medicinal mushrooms with these top eight varieties. Add them to your diet or take them as a supplement to reap full mushroom benefits!

Mushrooms have been prized for thousands of years across the world, not only for their range of flavors and meaty textures, but also for their health benefits.

A special class of these mushrooms, referred to as “medicinal” mushrooms, have been exploding onto the health scene lately for their ability to fight cancer, boost immunity, and even help prevent diseases like Alzheimer’s and type 2 diabetes.

Read on to see how these mushroom benefits work and why these varieties of forest medicine deserve a spot on your plate every day.

1. Chaga Mushroom

Chaga mushrooms are a species of fungus that flourish in cold northern climates, growing mainly on birch trees. While their appearance is nothing like other exotic-looking mushrooms (they look similar to tree bark), they remain one of the most impressive of medicinal mushrooms.

Chaga have been extensively studied for their ability to been inhibit tumor and cancer growth, with one study showing chaga extract can potentially prevent the growth of liver cancer cells. Another study on mice showed a 60 percent tumor size reduction when they supplemented with chaga.

But the mushroom benefits don’t stop there. Other studies have shown that chaga contains several compounds that stimulate the immune system, reduce inflammation and even improve physical endurance.

How to Use Chaga Mushrooms

The most popular way to ingest chaga mushroom is to brew it into a tea. To do this, you can either use either large chunks of chaga or grind it into a fine powder.

Add about three small chunks (or two teaspoons of chaga powder) to two cups of boiling water. Let it steep for at least three minutes. Then pour into a mug, add stevia or raw honey to taste, and enjoy!

2. Reishi Mushroom

Reishi is native to East Asia and boasts an impressive list of mushroom benefits. For starters, reishi, like chaga, is considered a natural cancer fighter due to its ability to inhibit the spread of cancer cells, boost natural immune killer cells (these help rid the body of mutated “foreign” cells), and reduce inflammation.

In addition, reishi has also been shown to reduce the severity of allergic reactions through its beneficial action on the immune system, as well as having anti-diabetic effects on blood glucose.

How to Use Reishi Mushrooms

Reishi is most commonly taken in powder or capsule form, as it has a naturally bitter taste. When you search for a reishi product, make sure to check the label to verify that the species name, Ganoderma lucidum, is listed without any additional ingredients. Also check the dosages, as these can vary wildly among brands.

3. Lion’s Mane Mushroom

Lion’s mane is an odd-looking fungus (yes, it really does look like the fur around a lion’s head) that has been used for centuries in Traditional Chinese Medicine and is still used extensively today throughout Korea, Japan, and China.

Lion’s mane is a powerful medicinal mushroom that can be used to boost immunity, fight cancer, and even prevent depression. Brain health is another huge benefit that lion’s mane has up its sleeves.

Studies have shown it can improve cognitive function, improve spatial and visual memory recognition in mice with Alzheimer’s, and even regenerate neural nerves.

How to Use Lion’s Mane Mushrooms

Lion’s mane can be taken in powder or capsule form. If taking as a powder, you can try adding it to smoothies or soups.

In addition, you can also cook lion’s mane – many say it has a taste similar to lobster when pan-fried, so don’t be afraid to add it to your next stir-fry or soup.

4. Shiitake Mushroom

You may think shiitake mushrooms are just used for flavor, but in reality these ‘shrooms have major health benefits.

For one, studies show compounds in shiitake, such as b-glucan fiber, help promote satiety and fight fat gain. Other research shows shiitake can effectively destroy cancer cells, reduce inflammation and significantly improve immune function.

How to Use Shiitake Mushrooms

Shiitake mushrooms have a smooth, earthy flavor that taste great in omelets, stir-fry, stews, casseroles, and even sautéed as a salad topping.

5. Cremini (Button) Mushroom

Interestingly, cremini, or “button” mushrooms, also help protect against cancer, but in a different way than other medicinal mushrooms. Cremini mushrooms contain conjugated linoleic acid (CLA), a beneficial acid that has been shown to inhibit tumor growth as well as create positive changes in the immune system to help kill cancer cells.

In addition, cremini mushrooms can also help protect against leaky gut due to their high selenium and antioxidant content. As a bonus, these antioxidants also help protect against oxidative stress, which can damage DNA and cause premature aging.

How to Use Cremini Mushrooms

Cremini mushrooms have such a mild flavor and meaty texture that they work well in any vegetable or meat-based dish. Sauté them with onions and garlic for a quick veggie side, add them to omelets or scrambles, or slice them and toss them in a salad.

6. Chanterelle Mushroom

Chanterelle mushrooms, which look much like a yellow blooming flower, have been prized as a culinary delicacy across Europe and Asia for decades. Aside from their decadent flavor, chanterelles are also rich in phytochemicals and antioxidants that protect against aging and DNA damage.

Studies have also shown they have significant antimicrobial activity, with researchers stating they could be used to produce drugs that fight a wide range of bad bacteria and fungi.

How to Use Chanterelle Mushrooms

Chanterelles taste best when sautéed with sliced bacon, olive oil or any other flavorful fat. Try adding garlic and onions, then purée with broth to create a creamy soup!

7. Maitake Mushroom

Maitake mushrooms can be found growing wild beneath oak and maple trees across North America and Japan. They have been studied for their ability to prevent and treat breast cancer as well as help block tumor growth in mice.

In addition, maitake has been shown to have a positive effect on glucose levels, which could make it a potential natural treatment for type 2 diabetes.

How to Use Maitake Mushrooms

Maitake can be added to hearty recipes just like cremini or shiitake mushrooms. You can also find it in extract as a liquid or capsule supplement. If you decide to go this route, make sure you look for maitake D-Fraction as the extract.

8. Enoki Mushroom

Enoki mushrooms, with their long, noodle-like arms, hail from Japan. They are mildly sweet and crunchy, and contain a range of nutrients like B vitamins, trace minerals, and antioxidants. They also contain the soluble fiber beta-glucan, which has been shown to help prevent obesity.

Enoki mushrooms may also be potent cancer fighters, much like most of the medicinal mushrooms listed here.

A 2009 study showed enoki extracts significantly improved survival rates of mice infected with Human Papillomavirus (HPV), one of the leading causes of cervical cancer. Researchers believe this response is due to enoki’s ability to boost immune and nitric oxide production in order to destroy disease cells.

How to Use Enoki Mushrooms

Enoki mushrooms are often featured in Asian dishes like noodle soups. Enjoy them raw in salads (just wipe them off with a paper towel first), or cook them in a stir-fry.

Watch this video – How to Consume Medicinal Mushrooms + 3 Surprising Benefits

The Bottom Line

As you can see, the mushroom benefits hidden within even the simplest of varieties (like cremini) we take for granted are quite astounding. Don’t be afraid to experiment and add several more varieties to your dishes and your diet.

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

4 Benefits of Medicinal Mushrooms and How to Use Them

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Discover the healing powers of mushrooms – one of the best superfoods for naturally relieving stress and anxiety.

Medicinal mushrooms, such as chaga, lion’s mane, reishi, and cordyceps, have been used for thousands of years in Traditional Chinese Medicine (TCM) for everything from cancer prevention and fertility to coping with post-traumatic stress disorder (PTSD).

While the history and use of medicinal mushrooms is well documented in alternative medicine, they’ve only recently gained mainstream popularity for helping the mind and body cope with stress.

How Medicinal Mushrooms Work for Mind and Body Stress Relief

All medicinal mushrooms have adaptogenic properties, which means they help “normalize” the negative effects of stress on the body, and help you cope, respond, and adapt to stress better. Adaptogens help lower cortisol levels (the primary hormone released in response to stress).

While cortisol is helpful in the short-term, it can wreak havoc on your body when it stays elevated for long periods of time. If you’re irritable, anxious, exhausted, and moody on the regular, high cortisol levels could be why.

On the surface, high cortisol can turn you into a rollercoaster of emotions, and make it challenging to keep up with the ebb and flow of daily life.

On a deeper level, elevated cortisol causes chronic inflammation in the body, which can lead to chronic fatigue, digestive issues, thyroid issues, cognitive impairment, fertility issues, and belly fat gain – just to name a few.

Since chronic stress has become the norm for today’s society, there’s no better time than now to consider supplementing with medicinal mushrooms. Let’s take a closer look at how specific medicinal mushrooms can help find natural relief from daily stress.

Benefits of Medicinal Mushrooms

1. Reishi Mushroom May Improve Sleep Quality

Not many people can sleep like a baby when they’re stressed and anxious. Feeling overwhelmed, worry, and overthinking can paralyze you, making it difficult to fall asleep, stay asleep, and wake up in the morning – which only creates more stress when you’re trying to stick to a healthy routine.

In Traditional Chinese Medicine, reishi mushroom is known as the mushroom for “spiritual potency,” well-being, and longevity. It’s one of the most common mushrooms recommended for improving sleep quality, calming the mind, and treating insomnia.

Reishi contains nutrients that calm and support the nervous system, such as calcium, magnesium, and a number of antioxidants that help protect cells from oxidative damage – a negative effect of stress that can lead to weakened immunity and premature aging.

2. Chaga Mushrooms Reduce Systemic Inflammation

According to research, most medicinal mushrooms have anti-inflammatory properties. However, chaga mushrooms may be especially helpful for reducing the systemic inflammation that’s caused by chronic stress.

Now, the reason why it’s important to address systemic inflammation as soon as possible is because research shows it’s the primary underlying cause of most Western illnesses and diseases, such as cardiovascular disease, obesity, autoimmune conditions, and type 2 diabetes.

While it may seem like a bit of a stretch to say that stress causes serious illness and disease, as a leading cause of systemic inflammation, this isn’t far-fetched.

Chaga helps reduce inflammation by helping to lower elevated cortisol levels, and studies show it also has the ability to reduce inflammation in the GI tract. Chaga may also be helpful for those with irritable bowel syndrome (IBS) – a digestive condition that’s often triggered by stress.

3. Cordyceps Mushrooms Increase Energy and Reduce Brain Fog

If you find yourself tripping over your words or you have difficulty remembering what you were about to do 2 minutes ago, stress can impair cognitive function by causing short-term memory loss, brain fog, and mental exhaustion.

Not only do cordyceps mushrooms reduce cortisol levels to help lower the stress response, but they’re also shown to improve oxygen uptake in the body, which is essential for boosting energy levels and improving mental focus and concentration. It’s not a bad idea to sip on some cordyceps tea during exams or intense work weeks!

4. Lion’s Mane Supports Overall Cognitive Function

Lion’s mane mushroom has been studied for stimulating Nerve Growth Factor (NGF) production – the primary neuropeptide involved in the maintenance and growth of neurons, which receive and transmit information in the brain.

For this reason, lion’s mane has been studied for its use in neurodegenerative diseases, such as Alzheimer’s and dementia, and it may also help improve overall cognitive function during periods of stress.

One study took a look at the effects of lion’s mane in patients with mild cognitive impairment, and found that over the course of 16 weeks, cognitive function significantly improved.

Further research suggests the cognitive boosting benefits of lion’s mane mushrooms are most effective when taken regularly over longer periods of time, so it may be worth adding to your daily supplement routine as an ongoing, preventative measure against stress when it arises.

How to Take Medicinal Mushrooms and Where to Find Them

Medicinal mushrooms can be taken in many way ways, from dried in whole form and brewed into tea to taken as capsules or powdered supplements. Mushrooms are also one of the best foods for enhancing the flavor of your savory recipes.

Cook medicinal mushrooms in your bone broth, soups, stews, and homemade burger patties. You can even add them in powdered form to your coffee and smoothies!

Most health food stores carry medicinal mushrooms in supplement form, and you can even grow your own medicinal mushrooms at home by purchasing a mushroom starter kit online.

If you’re looking for something quick and convenient, companies like Four Sigmatic have crafted a variety of stress-busting, cognitive-boosting mushroom coffees, elixirs, and hot cacao mixes.

Medicinal mushrooms are an ideal way to keep your energy, brain function, and overall health in check during periods of stress – which is when you’re most vulnerable to experiencing health symptoms and illness.

While medicinal mushrooms show promising benefits for conditions related to stress, such as depression and anxiety, be sure to check with your doctor or healthcare practitioner before taking medicinal mushrooms, as they may interact with certain medications and cause negative side effects.

Watch this video – A medicinal mushroom guide from Four Sigmatic’s founder

Written by Brandi Black

Author Bio:

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook