Saturday, March 9, 2019

Tips about Food That Every Diabetic Should Know

Everything you wanted to know about Food but were too afraid to ask

Tips about Food That Every Diabetic Should Know
If you’re unsure about what to eat, you are certainly not alone.
There’s plenty of confusing and conflicting information out there
when it comes to good nutrition, particularly when you have diabetes.
Fortunately, healthy eating doesn’t need to be hard. We cut through
the jargon and got the straight talk on how to eat well.

Should I go low carb if I have diabetes?

There’s certainly some evidence to show low-carb diets can help with improving blood glucose levels and blood fats, and reducing medication needs in people with type 2 diabetes. But other diets, including Mediterranean and low-fat vegetarian diets, have shown
similar benefits. And we don’t know the long-term effect of a very low-carb diet. Those
in favour of low-carb diets for diabetes say cutting carbs is the answer because these are the foods that directly affect our blood glucose levels.

But if you have type 2 diabetes, the reason you don’t deal with carbs in the same way as
someone without diabetes is because of underlying insulin resistance. So the aim of any
dietary or lifestyle changes should be to improve how insulin works in your body.
And there is evidence low-fat, high-fibre, plant-based diets improve insulin resistance
while high intakes of saturated fat and red meat can worsen insulin resistance. So, while
a very low-carb diet may work in the short-term, it may not be the best way to manage
diabetes in the longer term.

What about if I want to lose weight?

Like any eating plan that cuts out major food groups, low carb diets do help most people
to lose weight. However, studies show that while low carb diets often lead to more
rapid initial weight loss, in the longer term (more than 6-12 months) they don’t appear to
be any better than low-fat, or other energy-restricted, diets. In fact, a large study comparing four different diets, from Atkins (very low-carb) to Ornish
(vegetarian, low-fat, high-carb), found weight loss was similar on all four diets and what
predicted success was cutting kilojoules and being able to stick to the diet. And, a major
downside to low-carb diets is they can be pretty hard for most people to stick to.

But shouldn’t everyone be cutting down on carbs?
There are definitely some carbs that shouldn’t feature regularly in a healthy diet. These include refined carbs(think biscuits, cakes, pastries, highly processed breakfast cereals and white bread) and added sugars(such as confectionery and sugar sweetened drinks). But there are also many carbs we know are beneficial for good health, including whole grains, legumes, fruits and some vegetables. Research has shown eating more of these food sis associated with a lower risk of many chronic diseases, including cardio vascular
disease, type 2 and some types of cancer. So it’s not about cutting carbs, but rather, looking at which carbs we choose.

Is there actually anything wrong with going low carb?

Yes. There’s some evidence low-carb diets high in animal based food scan worsen insulin
sensitivity, increase type 2 risk and increase overall mortality risk and the risk of dying from heart disease and cancer. Restricting whole grains and legumes and eating a lot of animal foods can also have negative effects on your gut bacteria which, in turn, may
increase the risk of future health problems, including bowel cancer. Then there’s the fact very low-carb diets can have some pretty unpleasant side effects, including constipation, bad breath and  headaches. In some people, they can also lead to poor energy levels
and fatigue, making exercise difficult to undertake.

But I thought paleo was theway to go? Those promoting a paleo diet claim we need to go back to eating like our ancestors did. There are definitely some positives of this
way of eating – the paleo dietcuts out processed foods and focuses on fresh foods, including plenty of vegetables and fruitssuch as berries. In a true paleo diet,
protein comes mainly from fish, seafood and wild animals, which provide lean meat and a high intake of healthy omega-3 fats. The problem, however, is we can’t really follow a true paleo diet today. Paleo man hunted and gathered his food,so activity levels were significantly higher, and the meat he ate was very different from what we have available to us today from domesticated animals. And, as discussed previously, high intakes
of animal protein may have negative effects on our long-term health. The other downside to a paleo diet is that it cuts out foods which have been shown to be beneficial to our health, including legumes and whole grains.

WHAT ABOUT PROTEIN – SHOULD I BE EATING MORE?
While we need protein, there’s increasing evidence that eating too much isn’t good for our health. In a study of adults aged 50 years plus, the chances of dying from diabetes were significantly higher in those who consumed moderate or high intakes of protein compared with those with lower protein in takes. The same study found those aged 50-65 who ate more protein had a 75 percent increase in overall mortality and were four times more likely to die from cancer.

IS THAT ALL TYPES OF PROTEIN?
It seems not. Research shows higher intakes of total and animal protein are linked to
higher risk of type 2, while higher plant protein intakes tend to be associated with
lower risk. And low-carb diets based on animal foods have been associated with higher
all-cause mortality, while plant-based, low-carb diets are associated with a lower mortality
risk. Plant protein has also been shown to be more favour able than animal for blood pressure and the risk of heart disease. So, if you do up your protein, make sure most of it is from plants.

 


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