Diabetic Live

Behold the Power of Grapefruit: In the 1980’s diet fanatics swore by anything that included grapefruit, but for many individuals the idea of living day in and day out with little more than grapefruit, toast and hard-boiled eggs left them anxious to explore other dietary options.

The grapefruit diet offered fewer than 1,000 calories per day, which meant that virtually anyone on the diet lost weight. Your body will burn more than 1,000 calories per day so simply mathematics demonstrated that less was going in than being used. The net effect is weight loss.

The biggest problem was no one could seem to stand a steady diet of the tangy juice. Did that diminish the potential of grapefruit? Absolutely not.

Recent studies at the Nutrition and Medical Research Center at Scripps Clinic in San Diego, California suggest that grapefruit still is one of those wonder fruits that hold meaning for individuals who are seeking weight loss. What’s more this fruit may be an especially important ally to diabetics. Even better news comes when we discover that grapefruit can be an add on to a diet plan instead of a replacement of other foods you may enjoy.

The research was conducted on 100 people listed as obese. The participants were separated into three different groups. The first group ate a half a grapefruit prior to every meal of the day. The second group consumed a glass of grapefruit juice before each meal. The third group was offered no changes to their diet. All three groups were then monitored.

One report indicates, “After 12 weeks, those participants who ate grapefruit with each meal lost, on average 3.6lb. Only a third of a pound a week, but pretty good considering they didn’t make any other changes to their diet. Meanwhile, those who drank grapefruit juice three times a day lost 3.3lb in the 12 weeks. By comparison, the grapefruit-free participants lost, on average, only 0.5lb.”

If these findings hold true over an entire year there is a potential weight loss of around 15 pounds for those who simply add grapefruit to their daily diet. Without grapefruit the loss comes to 2 pounds.

This same report suggests, “The link between raised insulin levels and excess weight is complicated and multifaceted. To start with, high levels of insulin may indicate that sugar isn’t efficiently utilized for energy with the result that it’s more likely to be stored as fat. Secondly, high levels of insulin can make people feel hungry so that they eat more. And finally, high levels of insulin prevent the body from breaking down fat. Add these together, and it’s easy to see why lower levels of insulin may promote weight loss.”

Diabetes UK is quoted as responding to the research this way, “If grapefruit does significantly lower insulin levels this could be a potentially exciting discovery. We will be following any further research in this area closely to establish if grapefruit could provide genuine benefits.”

No one is saying that diabetics should automatically add grapefruit and expect their symptoms to abate. However, the potential of a fresh, cost effective means of managing blood glucose is worth note and celebration.

Ongoing tests have been requested.

You should know that if you are being treated for depression or other medical conditions the medication you are taking may interact negatively with grapefruit products. If you are taking medications prescribed by your health care provider you should contact them to see if grapefruit could be safely added to your diet plan.

Type 2 Diabetes and the Mediterranean Diet: Common sense would lead many individuals to conclude that it is possible to make lifestyle alterations to effectively manage Type 2 diabetes. Physicians have been telling patients to change eating habits for years. A new study from Italy shows the importance of such lifestyle alterations.

A study based on a four-year trial was published early this month in the Annuls of Internal Medicine. It suggests that the Mediterranean diet may provide a better overall result than a low fat diet. Dr Christine Laine is the editor of the published report. She told heartwire (an affiliate site of WebMD), “The study confirms that lifestyle changes are a basic part of managing diabetes [and] suggests that people might be better off if the dietary advice they receive is in line with the Mediterranean diet.”

It’s possible you’ve never heard of the diet Dr. Laine mentioned. The American Heart Association (AHA) provides a list of the most common traits in a Mediterranean diet.

• High consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds
• Olive oil is an important monounsaturated fat source
• Dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten
• Eggs are consumed zero to four times a week
• Wine is consumed in low to moderate amounts

In the recently released study it was noted that patients were placed on either a low fat or Mediterranean diet. This appears to be the first time these two diet plans were put head-to-head in an effort to establish a superior alternative food plan for those with Type 2 diabetes.

Patients received a substantial amount of counseling related to the foods they ate and how that food was prepared. Patients who participated in either group (low fat or Mediterranean) lost weight and saw a drop in the blood sugar levels, but the beneficial effects were more pronounced among those placed on the Mediterranean diet.

heartwire indicates, “The Mediterranean diet delayed the need for antihypertensive drug therapy independent of weight change. More participants in the Mediterranean diet met all three ADA goals and had consistently greater increases in HDL-cholesterol levels and decreases in triglycerides.”

SAWFNews indicates, “The trial tracked 215 overweight people between the ages of 30 and 75 who were newly diagnosed with type 2 diabetes, and had never been treated with antihyperglycemic drugs.”

It is true that a medical journal reported in 2008 that the Mediterranean diet is helpful for those who live with diabetes. This study was simply constructed to track the overall health benefits.

It may be tempting to believe that any drug therapies can be abandoned if an individual is willing to commit to using a Mediterranean diet. However the, “American Diabetes Association recommends that patients with newly diagnosed type 2 diabetes be treated with pharmacotherapy as well as lifestyle changes… Lifestyle changes are often inadequate because patients do not lose weight or regain weight or their diabetes worsens independent of weight,” according to SAWFNews.com.

Dr Elizabeth Klodas, editor-in-chief of Cardiosmart.org is quoted as saying, “I don’t think we spend enough time teaching patients about diet and lifestyle and really reinforcing what a big difference that can make to their outcomes. [Patient management is] a synergistic combination between lifestyle change and medical therapy, and if we just concentrate on medical therapy alone we’ll never obtain the best possible outcomes.”

It would appear that what goes into our body really can make a difference in how we feel and how we live.

A Dietician’s Take on Diabetes: Andrea Holwegner is a Registered Dietician. She lives in Canada and sees many individuals who live with diabetes. We checked in with the Canadian Broadcasting Corporation (CBC) to discover what food tips she might recommend for diabetics.

Holwegner’s first comment of note is, “Different foods influence your blood sugar.” The food types Holwegner discusses are carbohydrates, fiber, fat and protein.

Carbohydrates
Holwegner says, “Carbohydrates are the single most important component in your diet that determines your blood sugar level. A carbohydrate is simply a cluster of sugar units. When you consume foods that contain carbohydrates, such as breads, cereals, pasta, rice, fruits and sweets, these sugar clusters are broken down into individual sugar units during digestion and released into your blood.”

Fiber
Holwegner indicates, “Fibre does not raise blood sugar levels. High-fibre foods, such as whole grain breads, some cereals, legumes and many fruits and vegetables, help to slow the rise in blood sugar after a meal and thus are beneficial for blood sugar control. Fibre-rich foods also lower blood cholesterol levels, reduce the risk of heart disease and are useful for weight control since they contribute to you feeling full.”

Fats
When it comes to fats, Holwegner suggests, “Fat is found in foods such as oils, butter, margarine, nuts and seeds as well as in meats, some milk products and some snack foods. Dietary fat does not raise blood sugar levels. But that doesn’t mean a high-fat diet would be appropriate for diabetes management and overall health. In fact, a high-fat diet can increase your cholesterol levels and raise your risk of heart disease, which is already higher if you have diabetes. Eating a high-fat diet often contributes to extra calories and might also make it more difficult to lose weight and maintain a healthy body weight.

Protein
Holwegner notes, “Protein does not raise blood sugar levels. In fact, protein has an important role in blood sugar management. Protein-rich foods, such as meat, seafood, poultry, cheese, eggs, peanut butter and nuts, help to slow down the release of carbohydrate-rich foods into the blood stream, thereby preventing fast surges in blood sugar. Protein is also helpful in weight control since protein-rich foods are slow to digest and contribute to the feeling of fullness.”

Holwegner suggests paying close attention to portion sizes. She indicates diabetics (pre-diabetics) should make an invisible line down the center of a plate and then take one half and cut that in half. One quarter of the plate should be reserved for protein, one quarter for grains and the last half for non-starchy vegetables.

Holwegner believes that food should be consumed every 3-5 hours although amounts should be smaller than what you may be used to. This should allow your body to deal with the excess blood glucose without too much pull on your body’s systems.

What follows are some tips from this dietician.

• Fruits and grains/starches, such as cereal, pasta, rice and potatoes: choose an amount up to the size of your fist.
• Protein, such as meat, chicken and poultry: choose an amount up to the size of the palm of your hand and the thickness of your little finger.
• Vegetables: choose as much as you can hold in two hands.
• Fats: limit fat to an amount the size of the tip of your thumb.

Holwegner suggests consulting with a dietician to explore options in your own personal managed care. The results can be as individual as the person who will be following the plan.

The Restrictions of a Diabetic Diet: Some readers may find it interesting to note that a diet designed for those who are diabetic may not be significantly more restrictive than diet plans simply designed to provide a healthy lifestyle.

WebMD suggests, “A diet for diabetes is really a healthy diet, controlled in calories, fat, sugar, carbohydrates, and salt. The foods that are good for controlling your blood sugar are good for everyone. Several components of your diet — including the amounts of carbohydrate, fat, and protein that you eat — affect your blood sugar levels. So to keep your blood sugar levels normal, you need to make healthy food choices, eat regularly without skipping meals, exercise regularly, and take the medicines your doctor prescribes.”

It’s safe to say that most people would like to have a diet plan outlined that would provide every meal choice with a promise of great health. Since that’s not possible WebMD provides a few tips in managing your food choices.

• Eat a wide variety of foods. Having a colorful plate is the best way to ensure that you are eating plenty of fruits, vegetables, lean meats, and other forms of protein such as nuts, low fat dairy products, and whole grains/cereals.
• Maintain a healthy weight. If you are overweight, losing 5%-10% of your body weight could help improve your diabetes.
• Choose foods high in fiber such as whole grain breads, fruit, and cereal. You need 25 to 35 grams of fiber per day.
• Watch your portions. Eat only the amount of food in your meal plan. Eat about the same amount of food each day.
• Distribute meals three to five hours apart.
• Do not skip meals.
• Eat meals and snacks at regular times every day. If you are taking a diabetes medicine, eat your meals and take your medicine at the same times each day.

It is suggested that there may be some variations that might need to be used in your meal planning based on medications you may be taking. Always discuss your specific needs with your health care provider.

The process of healthy eating as a diabetic rests in knowing the differences between things like carbs and proteins and then understanding how much of each is needed to find a personal food safety zone.

Web MD does provide a sample day’s menu…

Breakfast
(360 calories, 52.5 grams carbohydrate)
1 slice toasted whole wheat toast with 1 teaspoon margarine
1/4 cup egg substitute or cottage cheese
1/2 cup oatmeal
1/2 cup skim milk
1/2 small banana

Lunch
(535 calories, 75 grams carbohydrate)
1 cup vegetable soup with 4-6 crackers
1 turkey sandwich (2 slices whole wheat bread, 1 ounce turkey and 1 ounce low-fat cheese, 1 teaspoon mayonnaise)
1 small apple

Dinner
(635 calories, 65 grams carbohydrate)
4 ounces broiled chicken breast with basil and oregano sprinkled on top
2/3 cup cooked brown rice
1/2 cup cooked carrots
1 small whole grain dinner roll with 1 teaspoon margarine
Tossed salad with 2 tablespoons low-fat salad dressing
4 unsweetened canned apricot halves OR 1 small slice of angel food cake

Snack
(Each has 60 calories or 15 grams carbohydrate. Pick two per day.)
16 fat-free tortilla chips with salsa
1/2 cup artificially sweetened chocolate pudding
1 ounce string cheese plus one small piece of fruit
3 cups “lite” popcorn

You will find a registered dietician to be a valuable resource in finding ways to mesh your personal tastes with a menu plan that may work best to manage your diabetes and culinary preferences.

Getting Proactive About Diabetes: If, in most cases, type 2 diabetes is a preventable illness why do we wait to treat the illness instead of working harder to prevent it? That’s a question posed by the UK based diabetes.org. They’ve come up with a solution.

As of this report there are around 2,000 individuals signed up to raise funds, donate, get the word out or adopt a healthier lifestyle as part of the Get Serious program. It’s a start.

So, what does this program aim to do? According to the website…

Get Serious is a national campaign underlining the seriousness of diabetes, led by Diabetes UK. Diabetes UK is the leading charity for the three million people in the UK with diabetes.

Get Serious aims to bring together everyone who has a connection with Diabetes UK as well as supporters and members of the public new to the cause – all working towards a shared goal: to Get Serious about diabetes.

Get Serious will get people involved in helping us achieve our mission; that is – to improve the lives of people with diabetes and work towards a future without diabetes.

The impact of this goal is to work first at mobilizing those who have diabetes and then spreading the message of better health, a more mobile lifestyle and a diet that promotes wellness without necessarily sacrificing taste to others.

The diabetes.org website even provides a menu planning option. For the purpose of this article I selected a male between the ages of 30-59 weighing 91 Kg (200 pounds), is moderately active and wishes to lose weight.

Here’s what this individual was offered as a menu…

Breakfast
Small glass of fruit juice or a portion of fruit (see below for what’s a portion)
4 tablespoons of muesli or 4 tablespoons of porridge oats or 2 weetabix or 2 shredded wheat or 6 tablespoons of other cereal with 200mls semi-skimmed/skimmed milk or 2 slices of toast or 2 crumpets or 1 bagel or 1 muffin with 2 teaspoons of sunflower or olive oil spread and 2 teaspoons jam/marmalade/honey

Lunch
sandwich made with 4 slices bread or 2 bread rolls or 2 pitta or 2 tortilla/wrap or 8 crispbreads with salad and
4 – 6 oz (120 – 175g) of cooked meat/poultry or vegetarian alternative or 8 – 10oz (240 – 300g) tuna/sardines/mackerel or 7oz (200g) cooked prawns or 2 boiled eggs and
2 teaspoons low fat mayonnaise
with 2 teaspoons of sunflower/olive oil spread or 4 teaspoons of low fat spread
Dessert: 1 low fat or diet yogurt

Dinner
9 tablespoons pasta/cous-cous/bulgar wheat/noodles or 6 tablespoons easy cook rice/basmati rice or 6 egg sized potatoes
with 6 tablespoons vegetables or large portion of salad with low calorie dressing
4 – 6 oz (120 – 175g) of meat/poultry or 8 – 10 oz (240 – 300g) fish or 4 eggs or vegetarian alternative or 6 tablespoons pulses, beans or lentils
Dessert: 1 scoop ice cream and a portion of fruit (see below for what’s a portion)

Additional daily milk allowance

1/3 pint (200mls) milk

Snacks
2 portions fruit + 2 biscuits or a cereal bar + small slice cake. 1 portion =1 banana, apple, orange, pear, 1 slice of a large fruit like melon or mango, 2 small fruit such as plums or apricots, handful of grapes, cherries or berries, 1 tablespoon of dried fruit.

Finding ways to be proactive will be the world’s best hope at reversing what is commonly referred to as a pandemic. By working to lose weight and adopt a healthy lifestyle before the onset of diabetes we can reverse a trend that is alarming medical professionals around the world.