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10 Diabetes Diet Secrets

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10 Diabetes Diet Secrets

Diabetes causes blood sugar levels to become damagingly high because the hormone insulin is not regulating it properly. In type 1 diabetes, which usually becomes apparent in childhood, the pancreas (a gland situated behind your stomach) produces little or no insulin.This usually requires daily injections of insulin. In the kind of diabetes that most often arises in later life, called type 2, either the system that signals the pancreas to produce insulin becomes less efficient or the body tissues become less responsive to insulin a condition called insulin resistance. Common symptoms of type 2 diabetes are fatigue, frequent hunger, excessive thirst and a frequent need to urinate. It can also cause blurred vision, a dry mouth and dry or itchy skin. It is important to see your doctor immediately if you suspect you may be developing diabetes, as it can be a lifethreatening condition. If not well controlled, the long-term effects of diabetes can lead to heart disease, stroke, kidney failure, vision loss and nerve damage. Factors that contribute to type 2 diabetes include being overweight (80 per cent of diabetics are overweight), a sedentary lifestyle, ageing (over 40s are more at risk), a family history of diabetes and smoking. So, make sure you take steps to lose any excess weight. On top of this, take regular exercise. Its not necessary to spend hours down the gym; just 30 minutes of brisk walking or cycling three or four times a week is adequate. Exercise increases the insulin sensitivity of your cells, so less insulin is required to transport glucose into them. The good news is that simple dietary and lifestyle changes can make a big difference to your likelihood of developing the disease. In a study of over 3,000 people with impaired glucose tolerance, it was found that lifestyle changes (dietary modifications plus regular exercise) were almost twice as effective as the drug metformin, in reversing symptoms (US National Institute of Health - The Diabetes Prevention Programme).

ccording to the World Health Organisation (WHO), diabetes affects over 220 million people globally and the consequences of high blood sugar kill 3.4 million every year. If such statistics werent scary enough, the WHO is predicting deaths to double between 2005 and 2030.

Mainstreams dietary advice puts countless lives at risk

Youre about to discover specific foods that can help prevent diabetes and even help reverse it in some cases. The first step you should take, no matter whether youre in a pre-diabetic state or have type 2 diabetes, is to cut down on the amount of sugar and refined carbohydrates (present in white bread and pasta) you consume.These foods are rapidly converted to sugar in your digestive tract, causing glucose to build up in your blood. These high levels of blood glucose cause many of the complications we associate with diabetes.The primary underlying factors here will be some resistance to the hormone insulin (which is necessary to help control blood sugar levels) and/or inadequate insulin secretion as a result of an exhausted pancreas. The mainstream totally ignores this and instead recommends a diet that is high in carbohydrates. Sufferers can be left feeling confused and bewildered when their doctors and dieticians would prefer that they take more medication rather than reduce their carbohydrate intake.

Yet why go down this route when there is a simple, effective, low-cost solution? The less carbohydrates consumed the less insulin is needed for type 1 diabetics, and the less hard the pancreas has to work for type 2 diabetics. According to Dr. Katharine Morrison, Principal GP from the Ballochmyle Medical Group, insulin dependent diabetics can expect to reduce their insulin requirements by a half or to a third once they apply a low-carb diet. Less insulin injected results in more predictable blood sugars and less hypoglycaemia (Low carbohydrate diets for diabetes control, by Dr. Katharine Morrison, published 01.11.05, British Journal of General Practice, pubmedcentral.nih.gov).

The results speak for themselves

The Cochrane review (which collated data from 11 randomised trials involving 402 patients) confirms a shift in the evidence in recent years, with a number of recent studies suggesting a low-carb diet could offer long-term benefits to diabetics. These benefits include sustained weight loss with no significant effect on glycaemia or lipid levels. This review will fuel a long-running controversy over what dietary advice doctors should give to patients with diabetes, and it challenges the traditional belief that a low-fat, high-carb diet is best. The Cochrane review shows that patients on a diet of foods with a low glycaemic index including foods extremely low in carbohydrates such as lentils, beans and oats had an HbA1c level (average blood glucose level) 0.5 per cent lower than controls.There were also significantly fewer episodes of hypoglycaemia in patients on a low-GI diet, with a reduction of 0.8 episodes per patient per month achieved in one trial. Dr Malcolm Kendrick, a GP in Macclesfield who advocates a high-fat, low carbohydrate diet in patients with diabetes, said the studys conclusions should encourage GPs to reject the conventional wisdom. He said:The reality is that over the years, and around the world we have killed literally millions of diabetics by advising them to eat a high-carb diet and avoid fats... Only now is it being recognised that previous advice was and remains useless, dangerous and scientifically illiterate.The authors of this Cochrane review should be applauded for taking the first step on a path that will, inevitably, result in the destruction of the nonsense.

10 diet secrets for healthy blood sugar levels

Instead of sugar and starch you should aim to eat more high fibre foods and protein, which produce a much lower insulin response. Other foods to consume more of are vegetables, beans and pulses, which release sugar into your bloodstream at a slower rate (Balance Diabetes UK Nov/Dec 2001). Following a low-carbohydrate diet, taking regular exercise, maintaining a healthy weight, and eating more of the following foods can help keep your blood sugar levels stable:

1.  Cinnamon: discover how an ordinary kitchen spice led to the development of an extraordinary diabetes remedy
Cinnamon, the dried inner bark of a tree from Sri Lanka, is a common ingredient used to flavour a variety of dishes that you probably have sitting in your kitchen spice rack. Latest research findings have revealed that this popular spice possesses far more than a distinctive taste. It is proving to have remarkable powers as a safe and effective way of helping to successfully control diabetes. In 1990, Dr Richard Anderson, a chemist at the Human Nutrition Research Centre in Maryland, in the US, was searching for foods that might mimic the action of insulin in controlling blood sugar. He was amazed to discover that the spice mix used in the traditional American apple pie had just this 2

effect, which was finally narrowed down to its content of cinnamon.

Clinical trials involving diabetic patients and cinnamon have revealed startling results
It was 13 years after Dr Andersons initial discovery that cinnamon can successfully control blood sugar levels, that a research associate of his, Dr Alam Khan, leading a team at the Hayatabad Medical Complex in Peshawar, Pakistan, conducted a clinical trial involving diabetes patients. 60 middle-aged men and women were divided into groups who received either 1, 3 or 6 grams of powdered cinnamon daily, or a placebo. After 40 days, patients in all three of the cinnamon groups had reductions in their blood sugar levels of between 18 and 29 per cent, while there was no change in the placebo group (Diabetes Care 2003; 26(12): 3215-3218). This trial was carried out in Pakistan and the patients diabetes was not under the degree of control that would be typically aimed for in the West, so their blood sugar levels at the start of the trial were relatively high by comparison.The patients diets and genetic backgrounds were also different from those of most westerners. Because of this, it was still not certain that cinnamon would be an effective addition to conventional medical treatments for diabetes. Since then, research carried out in Germany has removed any remaining doubts about cinnamons effectiveness. A team at the University of Hannover conducted a double-blind clinical trial in which 79 patients with type 2 diabetes were given either an aqueous cinnamon extract (equivalent to 3 grams of powdered cinnamon) or a placebo, three times a day for four months (Eur J Clin Invest 2006; 36(5): 340-344). At the end of the trial, blood sugar levels had fallen by an average of 10 per cent in the group taking cinnamon extract, but by only 3 per cent in the control group.The patients who had the highest blood sugar readings at the start of the trial experienced the greatest reductions.This explains why the results of the German trial, while being comparable with the effects of conventional medication, were not as spectacular as those in Pakistan, where patients were starting from much higher blood sugar level readings.

Boosts insulin activity and increases glucose metabolism

Cinnamon contains two main active ingredients. One of these is a group of water-soluble compounds called polyphenols, which promote glucose uptake by cells and increase glucose metabolism.The most important polyphenol it contains is MHCP, which boosts the activity of insulin by about 20 times (J Agric Food Chem 2004; 52: 65-70). The other active ingredient is a group of compounds known as hydroxychalcones, which actually mimic the action of insulin and allow glucose to pass from the bloodstream into the cells (J Am Coll Nutr 2001; 20(4): 327-336).

Quick and delicious banana and cinnamon smoothie

This recipe serves 1-2 people For this dish you will need the following ingredients: 1 large pinch of ground cinnamon 1 banana (cut into chunks) 150g pot of live natural yoghurt 150ml semi-skimmed milk (or unsweetened soya milk) 1 tsp organic honey

To prepare: Chop the banana into large chunks and place the banana, milk, live yoghurt, honey and cinnamon into a blender and blend until smooth. Pour into a glass and serve with a little extra cinnamon sprinkled over the top.

2. Lower your risk of diabetes by eating more magnesium-rich foods

To help ward off type 2 diabetes add the following items to your shopping list: leafy green vegetables, pumpkin seeds, anchovies, avocados, nuts and whole grains. Each of these foods is high in magnesium a nutrient that, according to the results of a new study, may be a key player in preventing type 2 diabetes. In 2005, researchers from Brigham and Womens Hospital collected dietary and medical data from more than 11,000 women over the age of 45 who participated in the ongoing Womens Health Study. Results showed that subjects with the highest magnesium intake had a 27 per cent lower risk of developing metabolic syndrome (Diabetes Care, Vol. 28, No. 6, June 2005). A quarter of the worlds adults are estimated to have metabolic syndrome the symptoms of which include hypertension; abdominal obesity; and high blood sugar, cholesterol and triglyceride (blood fat) levels making them three times as likely to have a heart attack or stroke and five times as likely to develop type 2 diabetes. The following year, Northwestern University researchers reported on a study in which dietary and medical records for more than 4,600 healthy subjects were followed for 15 years. As in the Brigham and Womens study, the highest intake of magnesium was linked with a significantly lower risk of metabolic syndrome. These results are not entirely surprising. Previous research suggests that magnesium helps heart muscles relax, reduces blood pressure, and helps control homocysteine and C-reactive protein levels.

Magnesium: The research findings speak for themselves

The latest magnesium/diabetes research comes from the Karolinska Institute in Stockholm, Sweden. The Karolinska team reviewed seven large studies similar to the two above. In each study, dietary and medical records were followed over a long period. Four studies tracked diet only, while three studies reviewed dietary habits and supplement intake. The combined studies included more than 286,000 subjects. Results: Six of the studies found a significant association between high magnesium intake and a reduced risk of type 2 diabetes.The sources of magnesium whether from diet or supplements combined with diet were equally effective. Diabetes risk dropped by 15 per cent for every 100mg increase in magnesium intake (Journal of Internal Medicine, Vol. 262, No. 2, August 2007).

Could you be suffering from a magnesium deficiency?

Unfortunately, its quite easy to become magnesium deficient. High stress and menstruation can take their toll on magnesium levels, while a heavy intake of starches, alcohol, diuretics and some prescription drugs (such as antibiotics) can increase urinary excretion of magnesium. If a blood test shows your magnesium level is low (a normal range is anywhere between 0.66 and 1.23 millimoles per litre), you can help make up this shortfall by including more magnesium-rich foods in your diet.

3. Good news for type 1 diabetics: adding pumpkin to your diet can help regulate your blood sugar levels
According to the results of a recent animal study, an extract from pumpkin (Cucurbita ficifolia) may improve blood glucose levels in diabetics, in addition to exerting a beneficial antioxidant effect (Journal of the Science of Food and Agriculture, Volume 87, Issue 9, Pages 1753-1757). If the research, conducted by scientists from the East China Normal University, can be reproduced in humans, then the consumption of pumpkin extract could promote the regeneration of damaged pancreatic cells in diabetics and boost levels of insulin-producing beta cells and insulin in the blood. According to researchers Tao Xia and Qin Wang:The present study provides substantial evidence to demonstrate the hypoglycaemic action of C. ficifolia fruit extract as well as its role as an antioxidant agent and thus reveals a mechanism for its cytoprotective action. Lead researcher,Tao Xia, added:Pumpkin extract is potentially a very good product for pre-diabetic persons, as well as those who have already developed diabetes. The rats used in this study modelled type-1 diabetes, but the researchers believe the pumpkin extract may also play a beneficial role in type-2 diabetes.Type-1 diabetes occurs when people are not able to produce any insulin after the cells in the pancreas have been damaged, which is thought to be an autoimmune response. Tao Xia and Qin Wang divided 12 diabetic rats and 12 healthy rats into two groups, one was fed a normal diet and the other was fed the normal diet supplemented with the pumpkin extract for 30 days. At the end of the study, the researchers found that diabetic rats fed the extract had only five per cent less plasma insulin and eight per cent fewer insulin-positive (beta) cells compared to normal healthy rats. The mechanism behind these potential benefits was proposed to be due to both antioxidants and D-chiro-inositol a molecule that mediates insulin activity. Boosting insulin levels has the effect of lowering blood sugar levels, which reduces levels of oxidative oxygen species that damage beta-cell membranes, preventing further damage and allowing for some regeneration. However, the researchers were quick to point out that beta cell levels in the diabetic rats are unlikely ever to reach that of healthy controls, because some of the cells will have been damaged beyond repair. The researchers concluded:Thus our studies support the notion that supplementation of C. ficifolia fruit extract to diabetic patients would help in achieving good glycaemic and metabolic control and prevent long-term complications as a result of the protection offered by its antioxidant action; probably preserving the residual -cell mass without further loss.

Hearty pumpkin, pepper and coriander soup

This dish serves 2 people For this dish you will need the following ingredients: 1 small pumpkin 2 red peppers 2 tbspns olive oil 1 onion (chopped) 3 cloves garlic (crushed) tspn juniper seeds 100g celery (chopped) 5

2 small red chillies (deseeded and finely chopped) 1 litre vegetable stock 2 tbspns half fat crme fraiche Large bunch of fresh coriander (chopped) Salt and pepper Pinch of paprika To prepare: Preheat the oven to 200C/400F/Gas Mark 6. Quarter the pumpkin and remove the seeds (dont throw them away though as they make a delicious, healthy snack when roasted). Cut the red peppers in half, remove the seeds and place them with the pumpkin onto a roasting tray. Drizzle the flesh with a little olive oil and place in the preheated oven to roast for approximately 40 minutes. Remove from the oven. Scrape the flesh from the skin of the pumpkin and put to one side along with the roasted pepper. Heat a little olive oil in a saucepan; add the chopped onion, crushed garlic, juniper seeds, celery and red chillies. Cook for a few minutes until the onions and celery are soft. Add the pumpkin and red peppers, the stock and finally the chopped coriander. Bring to the boil, reduce the heat and allow to simmer for about 15 minutes. Season with salt and pepper and then process the soup in a blender to make it smooth. Serve with a spoonful of crme fraiche over the top sprinkled with a little paprika.

4. Nuts a simple way to manage type 2 diabetes and prevent complications

Nuts are a great low-GI (glycemic index) food they dont raise blood glucose levels. According to the latest research findings, daily consumption of nuts may help to control type 2 diabetes and prevent its complications (Diabetes Care, Published online ahead of print). The researchers found that consuming two ounces of nuts a day, as a replacement for carbohydrates, appears to be an effective glycaemic and serum lipid control for type 2 diabetes sufferers. Many nuts, including cashews, walnuts, and almonds, are known to have higher levels of monounsaturated fatty acids, and have been touted as potentially having anti-diabetic effects. Nuts also contain fibre, vitamin E, omega-3 fatty acids, plant sterols, and L-arginine. The researchers noted that fat intake, especially from monounsaturated fatty acids, has been shown to preserve HDL cholesterol and improve glycaemic control, in diabetic patients,yet the exact sources have not been clearly defined, they said. Lead researcher Dr. David Jenkins, from the University of Toronto, and his team who carried out the study, assessed the effect of mixed nut consumption on serum lipids and blood sugar control in type 2 diabetes. The researchers divided 117 patients with type 2 diabetes into three different groups. Each group was given a different supplementary meal for a period of three months: One group was given healthy muffins (so-called because the muffin was made of whole wheat products, sweetened with apple concentrate, and had no sugar added); one was provided with a mixture of two ounces of nuts including raw almonds, pistachios, walnuts, pecans, hazelnuts, peanuts, cashews, and macadamias; and one group was given a mixture of muffins and nuts. People receiving the nut-only supplement reported the greatest improvement in blood glucose control, and were also found to have a reduction in low-density lipoprotein bad (LDL) cholesterol. 6

The researchers found that patients given muffins and mixed muffin-and-nuts experienced no significant improvement in their blood sugar control, but those receiving the muffin-nut mixture significantly lowered their serum LDL cholesterol levels.The muffin group showed no decrease in LDL levels. Patients receiving the full dose of nuts reduced their HbA1c a long-term marker of blood sugar control by two-thirds of what the US Food and Drug Administration (FDA) recognizes as being clinically meaningful for therapeutic agents. Commenting on the findings, Dr. David Jenkins said:Mixed, unsalted, raw, or dry-roasted nuts have benefits for both blood glucose control and blood lipids and may be used as part of a strategy to improve diabetes control without weight gain. Neither in the current study nor in previous reports has nut consumption been associated with weight gain. If anything, nuts appear to be well suited as part of weight-reducing diets.

Nuts can help diabetes sufferers to improve their heart health

Nuts are now recognized as having the potential to improve the blood lipid profile and, in cohort studies, nut consumption has been associated with a reduced risk of coronary heart disease (CHD). More recently, interest has grown in the potential value of including nuts in the diets of individuals with diabetes, who are at greater risk of heart problems. A study that reviewed data from the Nurses Health Study found that frequent nut consumption is associated with a reduced risk of developing diabetes and cardiovascular disease (Journal of Nutrition, 2008;138(9):1752S-1756S). Randomised controlled trials of patients with type 2 diabetes have confirmed the beneficial effects of nuts on blood lipids also seen in non-diabetic subjects. Another study conducted recently adds to the growing body of evidence supporting the health benefits of eating nuts walnuts in particular US researchers from the Yale University School of Medicine have found that daily consumption of walnuts (rich in polyunsaturated fatty acids) by type 2 diabetics can improve the health of blood vessels, thereby decreasing the risk of heart disease (Diabetes Care. Published online ahead of print: Effects of Walnut Consumption on Endothelial Function in Type 2 Diabetics: A Randomized, Controlled, Cross-Over Trial). Supplementing the diet of middle aged diabetics with 56 grams of walnuts led to significant improvements in the function of the blood vessel lining (endothelium). An improvement in cholesterol levels was also observed. The researchers recruited 24 type 2 diabetics who were randomly assigned to either add 56 grams of walnuts to their diet for eight weeks, or to omit them altogether. At the end of the intervention period, blood flow was measured using flow-mediated dilatation (FMD). Blood flow was found to have significantly improved by 2.2 per cent in the walnut group, compared to 1.2 per cent in the non-supplemented group. Furthermore, blood sugar levels and total cholesterol levels were also decreased from baseline values in those eating walnuts. Commenting on the findings, the researchers said:A walnut-enriched ad libitum diet improves endothelium-dependent vasodilatation in type 2 diabetics, suggesting a potential reduction in overall cardiac risk. Another study, funded by the California Walnut Commission, found that the fatty acids present in walnuts (and also fish oils) may work in different ways to reduce the risk of coronary heart disease. According to the findings, a diet supplemented with walnuts led to reductions in cholesterol levels, while a fish diet led to reductions in triglycerides (blood fat) levels another heart disease risk factor (American Journal of Clinical Nutrition, May 2009, Vol. 89, pp. 1657S-1663S).

Larger studies now need to be conducted to further investigate the effects of walnuts in type 2 diabetics and to verify these findings. In the meantime (provided youre not allergic to nuts of course!) increasing your walnut intake is a good precautionary measure to take to keep your heart healthy and to ward off heart disease.

5. Diabetes-friendly omega-3s
In a recent study, Harvard researchers took blood samples from about 3,000 subjects and measured omega-3 levels. When the results were compared to diabetic status, they found that higher levels of two key omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) were linked to a reduced risk of diabetes (American Journal of Clinical Nutrition, Vol. 94, No. 2, August 2011, ajcn.org). The reason for this is simple: EPA and DHA help your cell membranes manage insulin. Heres how... Fat tissue contains an abundance of macrophages a type of white blood cell that fights viruses, bacteria, and other junk that has to be removed from your cells. But this is a classic case of too much of a good thing. The macrophages do their work by producing proteins that burn off the junk with inflammation. Too much body fat creates a flood of those proteins, which happen to promote insulin resistance. Chronic inflammation just makes the situation worse. Last year, researchers at the University of California identified an important macrophage receptor in cells (GPR120 Is an Omega-3 Fatty Acid Receptor Mediating Potent Anti-inflammatory and Insulin-Sensitizing Effects Cell, Vol. 142, No. 5, 9/3/10, cell.com).They found that when the receptor is activated, excessive inflammation is reduced and insulin sensitivity improves. And what switches on the receptor? EPA and DHA. One important note: Omega-3s are polyunsaturated fatty acids, so they promote free-radical formation.This potential threat is easily taken care of with daily vitamin E 400 IU, ideally with mixed tocopherols.

How oily fish can benefit type 2 diabetics

The benefits of omega-3 rich oily fish have been found to reduce fat mass in diabetics, as well as improving blood lipid levels associated with the formation of arterial plaque. In the December 2007 issue of the American Journal of Clinical Nutrition, scientists from several research institutions in Paris, France, reported on a study in which they evaluated the effect of fish oil supplements on adiposity and insulin sensitivity in type 2 diabetics. Adiposity literally means fattiness, and is often used interchangeably with the word obesity.There are two types of adipose cells: white adipose tissue (WAT) and brown adipose tissue (BAT).The body uses WAT to store energy for use in famines; BAT burns energy to maintain body temperature. Severe obesity occurs when the body begins storing too many WAT cells than it requires for survival. Some research suggests that only the reduction of fat cell numbers can cause permanent fat loss, and weight loss techniques that reduce the size of fat calls, but not their numbers, are doomed to be temporary.The Paris study revealed a reduction in both fat cell numbers and the size of fat cells. For the purpose of the study, researchers led by Morvarid Kabir from Frances INSERM, recruited 27 women with type 2 diabetes. Half the subjects took 3 grams of fish oil each day (delivering nearly 2 grams of omega 3 fatty acids), and half the subjects took a placebo.The subjects did not show signs of high triglyceride (blood fat) levels. After two months of intervention, tests revealed significant reductions in total fat mass and the 8

diameter of fat cells beneath the surface of the skin (subcutaneous adipocytes) in the omega-3, but not the placebo, group. Moreover, risk factors for plaque formation in the arteries (atherogenic markers), such as triacylglycerol levels and the ratio of triacylglycerol to HDL (good) cholesterol, were significantly lower as a result of omega-3 supplementation, indicating considerable cardiovascular benefits for the women. Commenting on the findings the researchers said:A subset of inflammation-related genes was reduced in subcutaneous adipose tissue after the fish oil, but not the placebo, treatment. No significant changes occurred in insulin sensitivity measures.

The evidence keeps on mounting

According to three new studies, increased blood levels of omega-3 fatty acids from plant or marine sources are associated with a reduced risk of type-2 diabetes (American Journal of Clinical Nutrition, 2011 Volume 94, Pages 520-526). Two studies in Chinese populations and one in the US found that intakes of omega-3 from plants, seafood, or both, were associated with a reduced risk of developing the disease. The Chinese population studies Singapore Chinese Health Study and the Shanghai Health Studies included data from over 150,000 men and women.The former found that only plant-derived omega-3 intakes (alpha-linolenic acid, or ALA) were associated with a reduction (of 21 per cent) in the risk of diabetes. The Shanghai study reported different results concluding that seafood intake was associated with a reduction in the risk of diabetes. In addition, the researchers found that the association was stronger for women than men. The US study the Cardiovascular Health Study involving over 3,000 older men and women found that both marine and plant sourced omega-3s were associated with a lower risk of diabetes. In this instance, however, the association was not observed for intakes of omega-3s, but for blood levels of ALA, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Commenting on the findings, Dr Edith Feskens from Wageningen University said:ALA, the vegetable oil omega-3 fatty acid, has so far been studied less frequently in relation to diabetes and glucose metabolism.The 2 studies in this issue of the Journal suggest that ALA can be protective, and this is a good hypothesis, which merits more attention. The obvious variation in intake and sources between various countries suggests that additional cohort analyses may provide some interesting evidence. But additional biomarker studies are equally welcome.

Steamed garlic and lemon grass sea bass

This recipe serves 4 people For this dish you will need the following ingredients: 1 stems of lemongrass (finely sliced) 3 cloves of garlic (crushed or finely sliced) 4x175g sea bass fillets 200g runner beans (trimmed) 200g asparagus (trimmed) Salt and pepper Lemon olive oil (to make this add slices of lemon to a bottle of olive oil and leave for 24 hours to infuse) 9

To prepare: Mix together the garlic and lemon grass and coat the sea bass fillets with it. Put the sea bass, asparagus and runner beans in a steamer and season with salt and pepper. Cook for 6 to 8 minutes, until the fish is firm and white. Divide the seas bass and vegetables between four plates and drizzle with the lemon olive oil. Serve immediately.

6.  Cherries provide a vital defence against type 2 diabetes and cardiovascular disease
Tart cherries have been found to be beneficial for helping to alleviate gout and other forms of arthritis, including both osteo- and rheumatoid arthritis. Now, the latest exciting research findings from the US suggest that adding tart cherries to the diet may lower cholesterol, lead to less fat storage and improve antioxidant defences. While these findings were based on an animal study, and more research is certainly needed to establish whether the same results could expect to be seen in humans, it has important implications for treating metabolic syndrome a condition characterised by central obesity, hypertension, and disturbed glucose and insulin metabolism.The syndrome, which affects 15 per cent of adult Europeans, has been linked to increased risks of both type-2 diabetes and cardiovascular disease. The results, presented by researchers at Experimental Biology 2007 in Washington, D.C., showed that the antioxidant-rich cherries achieved significant health improvements at relatively low levels that could easily be achieved in the human diet. The study involved 48 male Dahl Salt-Sensitive rats a strain of rats susceptible to salt-linked high blood pressure, high cholesterol and impaired glucose tolerance and fed them a carbohydrateenriched diet or a diet that, by weight, included one or 10 per cent cherries for 90 days. Lead researcher E. Mitcell Seymour and his co-workers, from the University of Michigan Health System, found that both cherry-supplemented groups had significantly lower levels of total cholesterol, triglyceride (blood fat), glucose and insulin than those of the rats that did not receive the cherries. Plasma antioxidant levels increased, as measured by Trolox equivalent antioxidant capacity (TEAC). The rats that received cherries had higher antioxidant capacity, indicating lower oxidative stress in their bodies, than those that did not, said the researchers. No toxic effects were observed for either of the cherry doses. Commenting on the findings, Seymour said:Rats fed tart cherries as one per cent of their total diet had reduced markers of metabolic syndrome. Previous research by other groups studied pure anthocyanin [antioxidants that give the fruit its bright red hue] compounds rather than anthocyanincontaining whole foods, and they used concentrations of anthocyanins that would be very difficult if not impossible to obtain in the diet. We are enthusiastic about the findings that tart cherries conferred these beneficial effects at such a modest daily intake. The researchers work is ongoing, with studies now being carried out in animals prone to both obesity and diabetes. Additionally, a team of US researchers from the University of Michigan is reported to be launching a small clinical trial to investigate if similar findings are achievable in humans.

Delicious cherry and apricot muesli crunch

This recipe serves 4-6 people For this dish you will need the following ingredients: 200g jumbo porridge oats 10

25g flaked bran or wheat germ 75g barley or rye flakes 50g flaked almonds 50g hazelnuts, lightly crushed 50g sultanas 50g cherries, roughly chopped 50g dried apricots, roughly chopped To prepare: 1. Preheat the oven to 160C/325F/Gas Mark 3. 2.  Place the oats, flaked bran or wheat germ, barley or rye flakes, almonds and hazelnuts on a large baking tray and toast in the oven for 10 minutes, shaking and turning in the tray halfway through. Take the tray from the oven and leave to cool: this should take approximately 10 minutes. 3. Mix the toasted ingredients with the sultanas, cherries and apricots. 4. You can eat this muesli straight away with milk.

When you eat is just as important as what you eat for regulating blood sugar levels
To optimise blood sugar control, the kind of food a diabetic eats is very important but the same can be said about when food is eaten too. For most diabetics regular meals and snacks can help control the appetite and naturally prevent over-eating during actual meal times. For any given type of meal, smaller quantities will be less disruptive to blood sugar levels than larger meals. Plus, when the appetite has been controlled, healthier food choices are usually easier to make and avoiding sugar-disruptive foods like bread, potatoes, rice and pasta is much easier. With the latest study, UK researchers from Newcastle University tested what is known as the second meal effect (The Second-Meal Phenomenon in Type 2 Diabetes, by Jovanovic A, et al, published by Diabetes Care, 2009;32:1199-1201).The second meal effect is the effect a meal has on the blood sugar control after it has been eaten. The researchers tested the blood sugar response to a set lunch eaten in two settings on different days. On one day, breakfast and lunch were eaten. On another day, no breakfast was given and the same set meal was given as lunch. The results of this study showed that having breakfast appeared to reduce rises in blood sugar levels after lunch-time by 95 per cent. So, in short, to avoid blood sugar rises after lunch, have a good solid breakfast and a balanced light lunch. A solid breakfast will include a cereal or muesli with berries (see the recipe above), fruit or nuts or low fat yoghurt with nuts and fruit. Fruit contains natural fibre, vitamins, enzymes and other essential nutrients that diabetics need to maintain a normal lifestyle. Fruit can also satisfy diabetics cravings for processed sweets such as doughnuts and cakes. A cupful of grapes or a medium size apple between meals can help diabetics maintain their blood sugar levels without creating sudden spikes that can overwhelm an already overworked insulin-producing pancreas.

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7. Two slices of bacon a day increases the risk of type 2 diabetes by 51%
According to a recent Harvard study, published in the American Journal of Clinical Nutrition, people who eat 100g of red meat every day or half a normal size steak are 19 per cent more likely to develop type 2 diabetes. Worse still, processed meat, including products made from mince and cold meats such as ham and salami, had a far greater effect. Just 50g a day, the equivalent of two slices of bacon, one sausage or one small burger, increases the risk by more than 50 per cent. Researchers at Harvard University looked at the health records and diets of more than 440,000 men and women spanning a period of between 14 and 28 years. But the scientists found that those who normally eat one portion of red meat a day could lower their risk by a fifth if they ate other proteins including nuts, low fat cheese or brown rice instead.

8. How a special type of tea can help lower high blood sugar levels
If you visit a doctor in the UK and are diagnosed with high blood sugar levels, youre liable to go home with a prescription. But if you visit a doctor in the Philippines with the same problem, chances are youll come home with a box of tea bags.Thats not a joke. Filipino doctors, the Philippine Department of Health, even the Philippine Academy of Physicians have all endorsed an all-natural herbal tea that can reduce blood sugar levels as effectively as a wellknown prescription drug. Fortunately, you dont have to go all the way to the Philippines to get these herbal teabags, as theyre now available in the UK. This underground remedy isnt really a big secret in fact its active ingredient is one of the oldest traditional herbal therapies for high blood sugar: bitter melon. Not only does it have proven benefits for diabetes sufferers but it also has potent anti-viral and anti-cancer properties.

Bitter melon is just as effective as a leading prescription drug for diabetes

You only need look at some of the clinical studies to realise bitter melons blood sugar lowering benefits. For example, back in April 2003, scientists at the University of Hong Kong reported on the effects of bitter melon extract on rats eating a high fat diet.They found it improved insulin resistance and lowered serum insulin levels (J Nutr 2003;133(4):1088-1093). In September 2003, researchers from India showed how bitter melon extract reduced fasting blood glucose levels in diabetic rats. When the rats drank the bitter melon extract powder mixed with water, their blood glucose levels went down by 48 per cent a result comparable to that of the conventional drug glibenclamide (also known as glyburide). And, better still, there was no evidence of any negative side effects (J Ethnopharmacol 2003;88 (1):107-111). Another animal study confirmed that bitter melon supplementation resulted in a consistent decrease in serum glucose levels, while also raising HDL (good) cholesterol levels and lowering total cholesterol and triglyceride levels (J Ethnopharmacol 2000;72(1-2):331-336). While the findings of human studies have failed to yield results that are quite this impressive, they do still demonstrate considerable benefits. One study involved 27 people with type 2 diabetes, who were divided into two groups. Group one drank 200ml of bitter melon tea after each meal, while group two followed the same procedure with regular tea. After 12 weeks, the groups crossed over so that group one was drinking regular tea and group two was drinking the bitter melon tea.While they were drinking the bitter melon tea, the mean decrease in fasting blood sugar for all participants was 2.96 mg/dL. In addition, the mean reduction of haemoglobin A1C (HbA1C), a leading marker of type 2 diabetes, was 0.63 per cent. It seems like a small change, but its actually statistically significant, since even small changes in this important marker indicate an 12

improvement in insulin sensitivity (Philippine Journal of Internal Medicine 2001;39(4) 213-216). So how does bitter melon lower blood sugar? Scientists have identified several possible mechanisms of action. First, bitter melon contains hypoglycemic compounds like the plant insulin polypeptide-p, a steroid-like mixture called charantin, and an alkaloid enzyme called vicine all of which may play a role in lowering blood sugar levels. These insulin mimics may help increase glucose uptake in muscle and reduce the number of glucose-producing enzymes in the liver. Animal studies have suggested that bitter melon reduces the intestinal absorption of glucose, while laboratory studies indicate that it may stimulate insulin release from pancreatic cells and help regenerate damaged beta-cells.

Get all the benefits of bitter melon without its bitter taste
Bitter melon has been a folk remedy for high blood sugar for many years. But this medicinal vegetable didnt come by its name by accident, and most people are put off by the taste no matter what the benefits. But one supplier from the Philippines has perfected a method of capturing the beneficial phytochemicals from bitter melon while removing the notorious bitter taste in their bitter melon products, which are called Charantia. After hearing promising things about Charantia, Dr Guia Abad, the president of the Association of Municipal Health Officers of the Philippines (AMHOP), decided to try it for her own blood sugar problems. Years ago, before Charantia products were available, Dr Abad used to buy actual bitter melons and prepare them for herself and her husband to eat, to help them both control their blood sugar levels. At that time, folk wisdom taught the more bitter, the better, suggesting that the worst-tasting bitter melon would impart the most benefits. So Dr Abad told me she was sceptical when she first heard of this pleasant tasting Charantia tea. But she decided to try it anyway, since she has a strong family history of diabetes. After just a short time, she had to reduce the amount of Charantia she was drinking, because her blood sugar level was sinking too low. After her positive experiences, she began recommending Charantia to her patients and colleagues.It has been very effective, Dr. Abad says.It has helped [a lot of my patients] control their expenses, because it reduces their need for expensive drugs. Most of her patients have been able to cut back on their prescription diabetes medications, and some have come off of them entirely.

What to take for best results

There are now two varieties of Charantia tea products available in the UK, both based on the basic ingredient of the dried fruits and seeds of bitter melon:Charantia Loose T-Bits features sliced dried fruit and seeds, which can be steeped in hot water to make a drink; or you can opt for Charantia Tea Bags. No matter which way you prefer to take Charantia tea, its important to follow the specific dosage amounts given on the individual products label or as otherwise directed by your practitioner. Both Charantia tea products should be taken after a meal, not on an empty stomach. If youre already taking medication to lower your blood sugar, it is extremely important to talk to your doctor before trying Charantia.Taking it in combination with other blood sugar lowering therapies may lower your blood sugar levels too far. So its vital to monitor your progress closely with the help of a medical professional.

9.  How losing weight and warding off metabolic syndrome could be as simple as putting the kettle on
Another herbal tea, recently developed in Australia, has been found to help you lose weight and prevent metabolic syndrome both risk factors for type 2 diabetes.

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Unlike many other so-called slimming teas on the market today, Spearole Tea doesnt rely on herbs to produce a laxative or diuretic effect, which long-term can cause dehydration, diarrhoea and nausea. Nor does it contain ephedra a common ingredient in many Chinese slimming teas, which can raise blood pressure and cause an irregular heart beat. Spearole Tea is a pleasant-tasting blend of green tea, spearmint, olive leaf and grape seed extract. According to the manufacturer, the Australian company Dr Red, one cup of Spearole Tea has the same antioxidant content as a cup of green tea plus a cup of olive leaf tea, a cup of spearmint tea and a glass of red wine!

The 4 ingredients in Spearole Tea help reduce abdominal fat and cholesterol levels
What Spearole Teas four ingredients all have in common is the power to reduce inflammatory actions in the body, which are now recognised as a trigger for metabolic syndrome. Eating too much, physical inactivity and simply getting older all lead to the over-production of inflammatory chemicals called cytokines, which can inactivate insulin receptors on the surface of muscle cells, causing insulin resistance (Am J Physiol Regul Integr Comp Physiol 2008; 294(3): R673-680).This allows blood sugar and insulin levels to rise too high, which in turn leads to the multiple factors involved in metabolic syndrome. 1. Green tea: Numerous studies have revealed that green tea, the main ingredient in Spearole Tea, can promote weight loss, lower cholesterol, and even help prevent cancer, cardiovascular disease and strokes (Am Fam Physician 2009; 79(7): 591-594). What has got scientists excited recently, though, is green teas potential to combat metabolic syndrome (Phytochemistry 2009; 70(1): 11-24). Green tea compounds called catechins, and in particular one called epigallocatechin gallate (EGCG), appear to prevent metabolic syndrome by slowing down the absorption of fat after meals and by reducing the deposit of visceral fat around the organs in the abdomen (Asia Pac J Clin Nutr 2008; 17 (Suppl) 1: 273-274). 2. Olive leaf has potent antibacterial, antiviral and antifungal properties. Recent research confirms what farmers in Spain and Portugal already knew that feeding olive leaves to pigs results in less fat being laid down in their meat (Meat Science 2009; 82 (4): 438-443). Now, researchers in Germany and Switzerland have found from human clinical studies that olive leaf extract, which contains an antioxidant polyphenol called oleuropein, can significantly reduce both blood pressure and blood cholesterol levels (Phytotherapy Research 2008; 22(9): 12391242). 3. Grape seed extract contains a powerful mix of antioxidants, including a polyphenol called resveratrol which is also found in much higher levels in grape skins as well as various catechins. Only found in the grape seeds, rather than in the skins or juice, are other compounds called proanthocyanidins. In new research from the University of Tarragona in Spain, grape seed proanthocyanidins maintained normal blood fat and LDL cholesterol levels in rats fed a high-fat diet for 13 weeks, whilst levels of these markers in untreated control animals soared (Int J Obes (Lond) 2009; 33(9): 1007-1012). 4. Spearmint has long been prized as a digestive aid and for its antibacterial and anti-parasitic properties. Recent research has discovered that it also has strong anti-inflammatory and antioxidant properties, and scientists in India have shown that an extract of spearmint leaves prevents chemicallyinduced cell mutation and protects chromosomes from damage (Drug Chem Toxicol 2009; 32(4): 411416). Such damage can cause cells to become cancerous, so spearmint may have an anti-cancer effect. Spearmint also tastes delicious and gives a cool, light flavour to Spearole Tea.

Spearole Tea could reverse the dangerous effects of a high fat, high sugar diet
When scientists at Queensland University in Brisbane, Australia, tested Spearole Tea on rats, their aim was to see whether it would have any effect in reducing blood pressure. What they found was 14

incredible. Spearole Tea benefited not only blood pressure but every single marker for metabolic syndrome that they looked at and not just a little bit, but right back to normal, healthy values (Brown L. Antioxidant-enriched green tea attenuates the signs of metabolic syndrome in high carbohydrate/high fat-fed rats. 3rd World Congress on Tea and Health: Nutraceutical and Pharmaceutical Applications. December 3&4 2009, Dubai). The researchers added condensed milk, beef fat and fructose to the rats normal diet for a period of 16 weeks. After eight weeks, half of the rats also got Spearole Tea in their diet. As expected, by the end of the study, the high fat, high sugar diet caused the rats in the control group to develop increased blood pressure, more abdominal fat, high blood glucose levels, increased liver enzyme production (showing liver dysfunction), fatty droplets in their livers and stiffer hearts due to collagen deposition. Their livers and hearts also showed a high degree of inflammation. The rats that were fed Spearole Tea for the last eight weeks of the study, on the other hand, had completely normal readings from all the tests and almost no signs of inflammation in their hearts and livers. Systolic blood pressure, which was monitored throughout the study, rose steadily until week eight, after which it dropped markedly in the rats that got Spearole Tea from then on, while it continued to rise in the control group. If these results had come from the testing of a patentable drug, the pharmaceutical companies would be falling over each other to run human clinical trials and the media would be trumpeting it as a medical breakthrough! Of course, we have to be careful when interpreting how the results of animal tests might apply to humans. Although in this case the rats developed all the symptoms of people on a high calorie, high fat diet, and the researchers cautiously suggest that overweight, mildly diabetic and mildly hypertensive patients may benefit from adding Spearole Tea to their diet. Although the rats continued to be fed an unhealthy diet throughout the trial, obviously making healthy eating choices and increasing the amount of exercise you take will only add to the beneficial effects of Spearole Tea. The recommended intake of Spearole Tea is three cups per day. Each pack contains enough tea for around 100 cups, which is over one months supply.

10. The hidden ingredient in soft drinks that diabetics should avoid at all costs
A study conducted in 2007 revealed that fructose, a dangerous ingredient included in many processed foods and soft drinks, significantly increases the risk of type 2 diabetes. US researchers at the University of California, Davis (UCD), presented their findings of the fructose study at the American Diabetes Association 67th Annual Scientific Sessions in Chicago.The results mirrored the findings of a study conducted five years earlier by the same UCD researchers. The 2002 UCD study reported on animal testing that showed how fructose consumption contributed to insulin resistance, high blood pressure, and elevated triglyceride levels three of the core symptoms of metabolic syndrome. Other metabolic syndrome symptoms include excessive abdominal fat, high C-reactive protein level, and low HDL cholesterol.Three or more of these symptoms puts a patient at high risk of developing type 2 diabetes and heart disease. In the conclusions to their 2002 study, the UCD team noted that a high intake of fructose might increase body weight and encourage insulin resistance. Five years later a study involving human subjects by the UCD researchers confirmed these results The UCD researchers began by giving a series of tests to assess heart disease risk in 23 overweight adults, aged 43 to 70. For two weeks, each subject ate a strict diet that consisted of 30 per cent fat, and 55 per cent complex carbohydrates. After the first phase was complete, subjects were allowed to eat whatever they liked for eight weeks, along with three sweetened beverages each day that supplied a quarter 15

of their energy intake about half the group drank a glucose beverage while the other half drank a fructose beverage. After the second phase was complete, subjects returned to the 30/55 diet while continuing with their daily drinks. Throughout the study, further checks of heart disease indicators occurred at two, eight, and 10 weeks. Results showed that just two weeks after subjects began drinking sweetened drinks, triglyceride levels were up in the fructose group, but had actually dropped in the glucose group. Over the entire range of the study, LDL cholesterol increased and insulin sensitivity decreased in the fructose group but didnt change in the glucose group. In addition, fructose subjects gained about three pounds overall, but no weight gain was reported in the glucose group. UCD researcher, Dr Peter J. Havel (who participated in both the 2002 and 2007 studies), told WebMD Medical News that most people get added sugars in their diet from daily beverages which tends to be a lifelong habit, far exceeding the two weeks in which fructose quickly had an adverse effect on triglycerides. So what exactly is in that vast array of choices in the beverage aisle? Checking the ingredients of your soft drink, vitamin water, power drink, etc., you might wonder what the difference is between fructose, high fructose corn syrup, and crystalline fructose. Is one better than the other? Well... put it this way: If only part of your house is on fire, your house is still on fire. The average high fructose corn syrup is made up of about 50 per cent fructose. But according to the Sugar Association (sugar.org), increased fructose content of HFCS is becoming more common. Some of these syrups contain more than 90 per cent fructose. And then theres crystalline fructose thats present in many health drinks and vitamin-enhanced beverages. But does the process of crystallizing magically transform fructose into something healthy? Lets look at the contents. According to the Fructose Information Center (fructose.org), crystalline fructose contains nearly 100 per cent fructose. And just to make it even less appealing, it contains traces of lead, chloride, and arsenic. And keep in mind this information comes from an association that advocates fructose use and consumption. All of this is very bad news for those who are fructose intolerant and dont even know it.They may suffer from chronic problems such as irritable bowel syndrome without making the connection between their condition and their fructose intake.

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