If type 2 diabetes were an infectious disease, it is said we would be in the midst of an epidemic. This problematic disease is striking an ever-growing number of adults. With the rising rates of childhood obesity, it has become more common in youth, especially among certain ethnic groups. The good news is that prediabetes and Type 2 Diabetes are largely preventable. About 9 in 10 cases in the U.S. can be avoided by making lifestyle changes. These changes can also lower the chances of developing heart disease and some cancers. In this article, we will look at diet as a means to prevent and regulate T2DM.

1. How does what you eat affect you?

According to the Centers for Disease Control and Prevention, one out of every three American adults has prediabetes; that is 86 million people. Without intervention, up to one-third of them will go on to develop type 2 diabetes within five years

Is everything lost? Not at all! Lifestyle changes can help. While excess body fat is a recognized risk factor for diabetes (and weight loss is an important way to lower risk), specific diet patterns and foods seem to decrease or increase risk, independent of weight. The latest research suggests that diabetes risk (as well as the risk of heart disease and stroke) is largely influenced not by single nutrients but by specific foods and overall diet patterns.

Poor diet quality may influence weight and metabolic risk independent of calories: Different types of foods have different effects on satiety, glucose-insulin responses, liver fat synthesis, fat-cell function, craving and reward responses in the brain, and the creation of visceral fat.

2. So, which foods lower the risk of getting Type 2 Diabetes?

We will discuss in some detail everyday food that might either aid in the prevention of diabetes or accelerate your progress towards it. When you are making the decision of what to eat, choose wisely.

1. Choose high-fiber, slow-release carbs

Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—so you need to be smart about what types of carbs you eat. Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydrates—also known as slow-release carbs. They are digested more slowly, thus preventing your body from producing too much insulin.

2. Eat more plant foods.
   Minimally processed plant foods such as fruits, non-starchy vegetables, legumes, and nuts/seeds are consistently linked to better cardio-metabolic outcomes, including decreased diabetes risk.
3. How about proteins?
   While they have been studied to different extents, meat, poultry, eggs, fish, and dairy protein sources appear to impact diabetes risk differently.

In their 2011 meta-analysis, Pan and colleagues determined that red meat consumption, particularly processed red meat, is associated with an increased risk of type 2 diabetes and suggested that substituting one serving of nuts, low-fat dairy, and whole grains per day for one serving of red meat would lower diabetes risk by 16% to 35%.

4. Are fats bad for you?
Most research on fats typically looks at their impact on cardiovascular, not diabetes, risk, and fats’ association with diabetes risk is in need of clarification. Recent evidence suggests that the quality of fats consumed in the diet is more important than the total quantity of dietary fat. Some researchers point out that the source of fat is important, and possibly confounding, in studies looking at total fat intake and health effects. Although some results are controversial, it’s important to be aware of and keep an eye on emerging research. Some recent study findings include the following:

• A Mediterranean dietary pattern, which is relatively high in monounsaturated fats, may help prevent type 2 diabetes.
• High vegetable fat intake may decrease type 2 diabetes risk in females.
• Intake of high-fat, but not low-fat, dairy products is associated with a decrease in type 2 diabetes risk.
• EPA+DHA seems to provide neither harm nor benefits with regard to diabetes development. The omega-3 fatty acid ALA (alpha-linolenic acid) may be associated with modestly lower risk.10

Since fat is calorically dense (9 kcal/g as opposed to 4 kcal/g for protein or carbohydrate), it’s often the focus of weight-loss diets.

5. Should you take beverages?
   What to drink is a choice we make every day. It is important to get into healthy drinking habits.

• 100% fruit juices are generally considered safe, as long as the serving is kept to one a day.
• Both coffee (caffeinated and decaffeinated) and tea are associated with a lower risk of diabetes.
• There’s strong evidence that moderate alcohol use is associated with lower diabetes risk across diverse populations, but people who don’t currently drink alcohol shouldn’t be encouraged to do so, and drinkers should limit themselves to up to two drinks per day for men and one to 1.5 for women.

3. So, In Summary…..

Eat more

• Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados
• Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices
• High-fiber cereals and bread made from whole grains
• Fish and shellfish, organic chicken or turkey
• High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt

Eat less

• Trans fats from partially hydrogenated or deep-fried foods
• Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
• White bread, sugary cereals, refined pasta or rice
• Processed meat and red meat
• Low-fat products that have replaced fat with added sugar, such as fat-free yogurt

4. How to eat healthy on a normal diet

It is easier to adopt a healthy eating lifestyle than to go on a diet. A good dietary pattern to lower diabetes risk would limit red and processed meats, refined grains, sweets and Soda, and emphasize plant foods like whole grains, nuts, fruits, and leafy green vegetables. Evidence supports including coffee, tea, yogurt, vegetable fats, and possibly cheese.

Working with a dietary pattern instead of focusing on individual nutrients or “superfoods” (or vilifying particular food groups) allows greater flexibility for you. It lets you choose foods you like at times that are convenient for you.

Given the health advantages of plant foods like leafy greens and whole grains and their association with reduced diabetes risk, you should ensure your diet pattern includes a healthy serving of them at all times.

References:

1. Today’s dietician (2017): Diabetes Management & Nutrition Guide: Foods and Eating Patterns for Diabetes Prevention. Retrieved from https://www.todaysdietitian.com/newarchives/0717p40.shtml

2. Harvard School of Public Health (2019): Simple Steps to Preventing Diabetes. Retrieved from https://www.hsph.harvard.edu/nutritionsource/disease-prevention/diabetes-prevention/preventing-diabetes-full-story/

3. Health Guide (2018): The Diabetic Diet. Retrieved from https://www.helpguide.org/articles/diets/the-diabetes-diet.htm

Inflammation is not entirely a bad thing. However, when it happens over extended periods it can trigger diseases such as diabetes, heart disease, and obesity. A number of foods that we eat have been linked to chronic low-grade inflammation. Being aware of them and eliminating them from your diet can help to improve your health and prevent disease.

Here are 5 foods that can trigger inflammation.

1. Artificial Sugars

There are two main types of artificial sugars: table sugar (sucrose) and high-fructose corn syrup (HFCS). Sugar is 50% glucose and 50% fructose, while high-fructose corn syrup is about 45% glucose and 55% fructose. One of the reasons that artificial sugars are harmful is that they can increase inflammation, which can lead to disease.

In one study, mice fed high-sucrose diets developed breast cancer that spread to their lungs — in part due to the inflammatory response to sugar. In another study, the anti-inflammatory impact of omega-3 fatty acids was impaired in mice fed a high-sugar.

In yet another study, people were given regular soda, diet soda, milk, or water. Of these, only those in the regular soda group had increased levels of uric acid, which causes inflammation and insulin resistance.

While the small amounts of fructose in fruits and vegetables are fine, getting large amounts from added sugars is a bad idea.

Eating a lot of fructose has been linked to obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease. Food high in artificial sugar includes candy, soft drinks, cakes, sweet pastries, and certain cereals.

2. Artificial Trans Fats

Artificial trans fats are made by adding hydrogen to unsaturated fats, which are liquid, in order to give them solid. In this state, they have a longer shelf life. Consequently, manufacturers often use trans fats to extend the shelf life of processed foods such as french fries and other fried fast food, margarine and vegetable shortening, packaged cakes and cookies, pastries, and all processed food with “partially hydrogenated” oils as part of the ingredients.

Artificial trans fats have been shown to cause chronic low-grade inflammation. The lower “good” HDL cholesterol levels and may cause damage to endothelial cells lining arteries, which is a risk factor for heart disease.

3. Refined Carbohydrates

Carbohydrates are the source of energy for our cells. However, refined carbohydrates, which have most of the fiber removed, may cause inflammation. They do this by creating an environment for the growth of inflammatory microbiota. They may also cause leptin resistance and obesity.

Fiber is essential for promoting satiety and improving blood sugar control. Refined carbs have a higher glycemic index (GI) than unrefined carbs. Foods with a high glycemic index elevate blood sugar rapidly.

White bread is an example of refined carbohydrates. In one study, subjects who ate 50 grams of white bread experienced higher blood sugar levels and a spike in inflammatory markers.

Refined carbohydrates are found in white bread, pasta, white rice, carbonated drinks, cakes and all processed food that contains added sugar or white flour.

4. Excessive Alcohol

Moderate consumption of alcohol has been associated with cardiovascular benefits. However excessive consumption is likely to cause inflammation and trigger disease. Heavy drinking can also trigger leaky gut syndrome which is a precursor for inflammation and organ damage. Moderate alcohol consumption should not exceed two standard bottles for men and one standard bottle for women.

5. Processed Meat

Processed meats have added compounds such as advanced glycation end products which are harmful to the body. They have been linked with heart disease, diabetes, stomach cancer, and colon cancer. Common types of processed meat include sausage, bacon, ham, smoked meat, and beef jerky. Advanced glycation products are created by exposing meats to high temperatures during preparation. These products are known to increase oxidant stress and inflammation. Processed meat is also strongly linked to colon and rectal cancer. Processed meat causes inflammation through other mechanisms as well. As a result, it is wise to minimize the consumption of processed meat.

The Bottom Line; Inflammation and disease

Chronic low-grade inflammation is linked to a number of chronic diseases, including cancer, obesity, heart disease, and diabetes. These conditions further contribute to inflammation making it a vicious cycle. It is also evident that lifestyle contributes to this kind of toxic inflammation. By altering diet and making a few lifestyle changes one can greatly minimize their chances of getting these diseases. It is not enough to just drop these unhealthy foods but you need o to replace them with healthier alternatives. Here is an article about foods that reduce inflammation (hyperlink to the article on managing inflammation with diet).

What happens if you have already been diagnosed with an inflammation-related disease? Do not panic as hope is not lost. By altering your diet, you can claim your health back. Foods that promote insulin sensitivity can help to reverse diabetes and cure obesity. You can also read our article on how to reverse diabetes with diet.

If you are at high risk for lifestyle-related disease there is no shortcut to health and longevity, you just have to take drastic measures to change your diet and lifestyle. A good place to start is by eliminating these toxic foods from your diet.

References

1.   NCBI (2010): The global diabetes epidemic as a consequence of lifestyle-induced low-grade inflammation. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19890624

2.   NCBI (2015): Differences and similarities in hepatic lipogenesis, gluconeogenesis and oxidative imbalance in mice fed diets rich in fructose or sucrose. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25905791

3.   NCBI (2014): Trans fatty acids: are its cardiovascular risks fully appreciated? Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24636816

4.   NCBI (2005): Consumption of trans fatty acids is related to plasma biomarkers of inflammation and endothelial dysfunction. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15735094

5.   NCBI (2008): High-glycemic index carbohydrate increases nuclear factor-kappaB activation in mononuclear cells of young, lean healthy subjects. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18469238

It could be said that heart disease and diabetes type 2 are conjoined at the hip by this one thing- the metabolic syndrome.

Metabolic syndrome can be defined as a cluster of conditions that increase one’s risk for heart disease and diabetes type 2. The cardinal signs involved include increased blood pressure, high blood sugar levels (insulin resistance), excess belly, high triglyceride levels and low levels of good cholesterol, or HDL. If you have at least three of them – you may already have the condition.

If you have any of the listed symptoms you should not panic as this is not a sure sign that you will develop heart disease or type 2 diabetes. However, it means that you should take caution because you are at a higher risk for developing either or both the diseases. Having more risk factors puts you at a greater risk as well.

Approximately 47 million Americans suffer from metabolic syndrome, this translates to a staggering 0ne in every six people. There is a genetic link to this syndrome which mostly affects African-Americans, Hispanics, Asians, and Native Americans. The risks of developing metabolic syndrome increases as you age. Fortunately, aggressive lifestyle changes can delay or even prevent serious health problems for those at risk of developing the disease.

What Are The Symptoms Of Metabolic Syndrome?

Metabolic syndrome is a cluster of conditions that indicate an underlying disease process. Most of these conditions have to be lab-tested making it hard to point out the symptoms of the syndrome. Generally, a large or increasing waist circumference together with one or two other lab-tested signs may be an indication of the syndrome. Lab-tested signs include elevated triglycerides, high blood sugar or high blood pressure.

What Are The Causes Of Metabolic Syndrome

Metabolic syndrome is closely linked to a sedentary lifestyle and unhealthy eating. A sedentary lifestyle includes sitting or lying down for long hours without expending much energy. When this is combined with unhealthy diets such as eating processed foods packed with empty calories chances of developing metabolic syndrome are increased.

Metabolic syndrome is also linked to insulin resistance. When a person has insulin resistance their cells don’t respond normally to insulin which is the hormone that removes sugar from the blood and stores it in cells. This leads to an increase in blood sugar levels.

Abdominal obesity is another risk factor for metabolic syndrome. This means having extra fat around the waist. Lastly, hormonal imbalance may also contribute to the development of metabolic syndrome. Hormonal conditions such as polycystic ovarian syndrome are related to the syndrome.

Age and ethnicity are other risk factors. Risk increases with age. Certain ethnicities such as Hispanics in the US are at greater risk for metabolic syndrome.

What Are The Complications Of Metabolic Syndrome?

Having metabolic syndrome can predispose you to the risk of developing:

• Type 2 diabetes. This can develop following the progression of insulin resistance.
• Heart Disease. High levels of bad cholesterol and high blood pressure can lead to atherosclerosis. This can eventually lead to heart disease and increased risk for stroke.

How Is Metabolic Syndrome Diagnosed?

There are a few signs that may point towards metabolic syndrome. They include:

• Having a large waist circumference measuring at least 89 centimeters for women and 102 centimeters for men.
• Having high triglyceride above 150 milligrams per deciliter (mg/dL).
• Low “good” (HDL) cholesterol levels below 40 mg/dL in men or below 50 mg/dL in women.
• Having increased blood pressure of 130/85 millimeters of mercury (mm Hg) or higher.
• Having high blood sugar of 100 mg/dL (5.6 mmol/L) or higher.

How Can You Prevent Metabolic Syndrome

Metabolic syndrome is largely a diet and lifestyle enhanced condition. Making the following lifestyle changes can prevent conditions that cause metabolic syndrome:

Regular exercise

Health experts recommend exercising for at least 30 minutes each day. This may include brisk walking, aerobics, or slow jogging. If you are at high risk for heart disease you will need to consult with your physician before you can engage in strenuous physical activity.

Lose Weight

If you have extra weight around the mid-section it may be wise to shed it off. You can achieve this through targeted weight lifting and controlling your calorie intake. Losing 7 to 10 percent of your body weight can reduce insulin resistance and blood pressure and also decrease your risk of diabetes. Avoid embarking on weight loss crush programs as you are bound to rebound and gain extra weight than you had previously. Instead, work on a program that allows you to lose weight gradually and sustainably.

Adopt a healthy diet plan

A healthy heart diet should comprise of:

• Vegetables
• Fruits
• Unsaturated fats
• Whole grains rich in fiber
• White meat

You should avoid or limit your intake of the following:

• Sugar-sweetened beverages
• Processed foods
• Red meat
• Excess alcohol
• Excess salt
• Trans fats and saturated fats

Reducing or manage stress

Stress is a big contributor to unhealthy lifestyle patterns. If you are at high risk for developing metabolic syndrome regular distressing may be necessary for you. Exercises such as meditation and yoga can be good ways to help you relax. Listening to classical music, taking up a hobby or traveling for leisure can also be of help. Ultimately, you will need to commit to a healthy lifestyle which will not only lower your risk for metabolic syndrome but also reduce your risk for other chronic conditions such as cancer and osteoporosis.

References

1.   Medscape (2019): Metabolic Syndrome: A Growing Clinical Challenge: Epidemiology. Retrieved from https://www.medscape.org/viewarticle/484166_2

2.   Heart.org: What is Metabolic Syndrome? Retrieved from https://www.heart.org/en/health-topics/metabolic-syndrome

3.   WebMD: What is Metabolic Syndrome? Retrieved from https://www.webmd.com/heart/metabolic-syndrome/metabolic-syndrome-what-is-it#23