How people eat, whether they have diabetes or not, has always been a difficult subject to research.
Dietary guidelines for a long time have recommended eating a variety of foods, but researchers are not truly sure why a varied diet can promote health.
Although there has been plenty of research about how various foods relate to nutrition (such as which foods contain certain vitamins and minerals), little is known about whether or not eating a diversity of foods is related to lowering the risk of diseases such as type 2 diabetes.
Overall, little research is conducted about whether a diet consisting of the five major food groups reduces the risk of such diseases as diabetes or whether the variety of foods within each of the five food groups is what is important to stave off such diseases.
One study suggested that people who ate from all five food groups had a 30 percent lower risk of type 2 diabetes than people who ate only from three food groups.
But more studies need to be conducted to truly determine the role of diet and diabetes.
Is it possible to be overweight from producing more insulin as opposed to overeating?
A ccording to some research, producing too much insulin in the body (as per the way in the above question) is why some people who cut down on calories still gain, or cannot lose, weight.
They just take in too many carbohydrates for their particular system.
Taking in too many carbohydrates causes an excess of insulin.
This, in turn, can cause the metabolism to develop cells that begin to resist the insulin (called insulin resistance).
The body’s glucose levels don’t drop, and it starts producing more insulin.
This can result in two major problems: more insulin can overwork the pancreas, resulting in diabetes, and/or it can promote more fat storage.
Thus, in this instance, being overweight may be more from producing more insulin than from overeating.
Why are some herbs and spices usually good for people with diabetes?
Some herbs and spices are usually good for people with diabetes to consume (but as always, people should check with a health care professional if they have any questions about an herb or spice they want to eat).
One reason for eating herbs and spices is that they contain antioxidants, which are compounds that inhibit tissue damage and inflammation caused by high blood glucose levels.
The main antioxidants found in herbs and spices (mainly fresh herbs and some spices) are called polyphenolic compounds, compounds also derived from coffee and tea.
These compounds have anti-inflammatory capabilities that are thought to help reduce not only the risk of some cancers, cardiovascular disease, and osteoporosis, but also of type 2 diabetes.
Also owing to their high polyphenolic concentrations, certain herbs and spices help block formation of what are called AGE compounds, or advanced glycation end products.
AGE compounds form during a process caused when blood sugar levels are high and are part of the reason for tissue damage caused by diabetes.
According to a study conducted at the University of Georgia, it is thought that some herbs and many spices have a relatively high polyphenolic content.
For example, marjoram, garam masala, ground oregano, and cinnamon all seem to inhibit AGE compounds even when ingested in smaller quantities.
What are some spices and herbs that can affect blood glucose levels?
People with diabetes should talk with their health care professional if they consume any of the following herbs (one reason is that according to some research, some of these herbs do affect blood glucose levels, albeit not significantly unless the herb is eaten in large quantities):
True cinnamon and cinnamon extracts , True cinnamon ( Cinnamomum burmannii ), native to Sri Lanka, has been around for centuries and was prized by King Solomon, known by Aristotle, and used by the ancient Greeks and Romans to boost appetite and relieve indigestion.
Some research indicates that cinnamon not only can help balance cholesterol and relieve bloating and gas after a meal, but it may help control blood glucose levels of people with type 2 diabetes.
In particular, in one study done at the Beltsville Human Nutrition Research Center, people with diabetes who took one capsule of cinnamon daily for 40 days saw a marked decrease not only in cholesterol but also in blood sugar just after 20 days.
Researchers believe the compounds in cinnamon can make insulin more efficient and especially improve the hormone’s ability to regulate the way glucose enters the cells in the body.
And it didn’t matter if the cinnamon was in supplement form, it is thought to be beneficial if it is cooked, baked, put in a liquid, or even steeped as a cinnamon stick in tea or cider.
Coriander , Often used in Indian cooking, coriander (as seeds or ground) may help lower blood glucose levels in people with type 2 diabetes. The extract made from coriander seeds is especially effective. Also for some people with type 2 diabetes, coriander may help the few working beta cells left in the pancreas to produce more insulin.
Cinnamon, real Sri Lankan cinnamon, helps balance cholesterol, as well as having other healthful effects.
What are some of the best fruits to lower the risk of type 2 diabetes?
According to several studies, some fruits are best to consume to lower the risk of developing type 2 diabetes.
In particular, those who ate at least three servings per week of apples, blueberries, or grapes were at a lower risk for developing the disease than those who ate less of these fruits per week.
Some fruits in studies actually raised the risk for developing type 2 diabetes, especially cantaloupe or fruit juices.
More research is definitely needed to understand just what components in these fruits are responsible for helping fight or cause diabetes.
Does grapefruit affect blood glucose?
Yes, some studies show that grapefruit has many attributes, including improving insulin sensitivity and blood glucose tolerance.
In addition, eating grapefruit before a meal seems to stimulate weight loss in some people, which can help if a person is trying to lose weight and not develop type 2 diabetes.
It also is thought to keep the liver from pumping out very low density (VLDL) cholesterol, thought to be the “bad” cholesterol in the body.
The main ingredient responsible for such responses is called naringenin, a nutrient that tells the body to stop storing fat in the liver and to burn it instead.
But eating grapefruit in abundance is not the answer, which is why the once popular “grapefruit diet” has been abandoned by most people.
In addition, for some people, grapefruit may be harmful, especially if they take medications such as statin drugs, so they should check with their doctor if they want to consume the fruit.
What is juicing of fruits and vegetables?
Juicing, besides being a trend of non-health care-professional celebrities such as Gwyneth Paltrow and Megan Fox, is a way of “drinking” various fresh fruits and vegetables by pressing them through a juicer.
This extracts the liquid from the foods (sometimes referred to as nectar) and leaves the pulp, seeds, and skins.
Many juicing advocates say the intake of juice from juicing is a good way to get a person’s recommended servings of vegetables and fruits, along with necessary vitamins and minerals.
Although juicing is extremely controversial, people who rely on it believe that the body absorbs nutrients from juices better than it does from the foods themselves; they believe it is a way of getting more carotenoids and flavonoids (which fight major diseases such as cancer and heart disease), and they believe that juicing cleans the body of toxins and boosts the immune system.
Though juicing is a way of easily ingesting vegetables and fruits, these “scientific” claims have yet to be proven.
What fruit-tree pods may affect a person’s glycogen?
T he carob tree has fruit called carob pods. Within the pods are the seeds most people know as carob, which is often used as a uncaffeinated substitute for chocolate. The pods also contain pinitol, a naturally occurring substance thought to act like insulin by making cells more receptive to taking in glycogen. Although sometimes debated, some research claims that pinitol may help people who are insulin resistant by increasing the ability of muscles to use glycogen.
Why do some health care professionals caution people with diabetes about juicing?
Most health care professionals see nothing wrong with diabetics’ choosing to juice fresh fruits and vegetables once in a while, but the practice should not be used as a steady, consistent diet. One reason is that our bodies are designed to eat and absorb nutrients from solid foods, such as vegetables and fruits. Another reason is that eating the entire fruit or vegetable is much better at lowering the risk of heart disease and cancer, helping with weight loss, and improving overall health, all things that juicing advocates claim but that remain unproven.
Overall, there are many health and body reasons that eating the entire fruit or vegetable is better than juicing. Too much juicing results in a low amount of protein, and no protein in the diet can lead to muscle-mass loss, even in a few days. In addition, much of the fiber from the food is lost, and lack of fiber can lead to problems with the digestive tract.
What if a person with diabetes still wants to juice fresh fruits and vegetables?
If people with type 1 or type 2 diabetes, or even those who are prediabetic, do want to add fruit and vegetable juicing to their diet, then there are some things they can try, especially under the supervision of a doctor or other health care professional.
One is to test how certain juiced foods affect them.
For example, juicing cabbage may not spike a person’s blood sugar as much as juicing carrots.
While trial and error works for some people with diabetes, overall, doctors and nutritionists usually recommend that a person eat regular, whole, unjuiced foods for the best nutritional value.
This is because many foods that are juiced are high in carbohydrates.
For example, an 8-ounce glass of fruit juice can contain 30 grams of carbohydrates, a number that can cause blood glucose levels to rise too fast and too much.
Juicing of fruits and vegetables has become a popular trend in cooking these days, but diabetics are warned not to make juices a regular part of their diet. It’s important to eat solid foods, as well.
SUGAR, ARTIFICIAL SWEETENERS, AND DIABETES
Is it all right to consume sugar if a person has diabetes?
There is a misconception that a diabetic should stay away from all refined sugars, such as white or brown sugar, honey, or syrup, no matter what the source (whether in manufactured foods or from the pantry in recipes).
No health care professional would advocate that a person with diabetes eat unlimited amounts of these sugars.
This is because whether a person has diabetes or not, these sugars provide carbohydrates and calories but don’t offer any fiber, vitamins, or minerals found in other carbohydrate-containing foods such as whole fruits and vegetables.
Thus, most people with diabetes can eat refined sugar in moderation.
Should a person with diabetes cut back on fruit because it contains sugar?