Vegetables and Soybeans Reduce Your Risk of Type 2 Diabetes

Posted on June 4, 2008. Filed under: Foods that Prevent Disease, Type 2 Diabetes, Type 2 Diabetes Prevention | Tags: , , , |

This article is taken from Worlds Healthiest Foods at  http://www.whfoods.com/genpage.php?tname=btnews&dbid=29#article

Vegetables
A prospective study of 64,191 women ranging in age from 40 to 70 years, who were followed for 4.6 years, found those eating the most vegetables—an average of 428 grams (a little less than 13 ounces) per day—had a 28% lower risk of developing type 2 diabetes, compared to those eating the least (121.5 grams or about 3.5 ounces per day). Fruit consumption, however, did not lower risk of type 2 diabetes in any statistically significant way. . Cruciferous vegetables, green leafy vegetables, yellow vegetables, allium vegetables (onions and garlic), tomatoes, and other vegetables, all showed protective effect. (Villegas R, Shu XO, et al.,J Nutr)

And we are not talking about eating tons of vegetables here. To put this in perspective, a cup of steamed broccoli weighs about 156 grams; a cup of tomatoes weighs about 180 grams; a cup of cooked spinach weighs approximately 180 grams.

“The mechanism by which vegetables affect glucose tolerance has not been clearly defined but may be associated with the high content of antioxidants, fiber, and magnesium or the low glycemic index in vegetables,” suggest the authors.

Legumes, especially Soybeans
In another prospective study, 64,227 middle-aged women were followed 4.6 years. Those eating the most legumes had a 38% lower risk of type 2 diabetes than those who ate the fewest amount of legumes; and those eating the most soybeans, specifically, had a 47% lower risk of the disease than those who ate the fewest amount of soybeans.

 Legumes’ protective effect is likely due to a number of factors. Legumes are high in fiber, low in glycemic index, and rich in phytonutrients, such as isoflavones and lignans, which can act as antioxidants.

soybeans

 Animal studies suggest that under certain circumstances, some of the components in soybeans may inhibit insulin secretion, improve insulin sensitivity, and increase the breakdown of fats in the liver and in fat cells (adipocytes).

Practical Tip: Reduce your risk of developing type 2 diabetes by enjoying at least 2 servings of vegetables at each meal. Let legumes, including soybeans, become a staple part of your healthy way of eating. Villegas R, Shu XO, Gao YT, et al. Vegetable but not fruit consumption reduces the risk of type 2 diabetes in Chinese women. J Nutr. 2008 Mar;138(3):574-80.

Villegas R, Gao YT, Yang G, et al. Legume and soy food intake and the incidence of type 2 diabetes in the Shanghai Women’s Health Study. Am J Clin Nutr. 2008 Jan;87(1):162-7.

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Green Tea Can Prevent and Treat Many Diseases

Posted on May 18, 2008. Filed under: Foods that Prevent Disease | Tags: , , , , , |

Highlights from the article http://www.lef.org/magazine/mag2008/apr2008_New-Research-On-The-Health-Benefits-Of-Green-Tea_01.htm

Green tea is rich in healthful polyphenols, particularly a catechin known as EGCG (epigallocatechin gallate), which is a potent antioxidant.

  • Green tea may help prevent or manage cancer, heart and vascular disease, diabetes, obesity, Alzheimer’s disease and other neurological degenerative diseases, bacterial and viral infections, and other conditions.
  • Green tea has been reported to beneficially impact parameters associated with cardiovascular dysfunction.
  • Studies have shown that green tea also inhibits a growth factor receptor called HER2, which is present in excess in about 30% of breast cancers and is associated with poor outcomes.
  • In Japanese populations, green tea consumption has been linked to longer life, especially in subjects drinking five cups or more daily. Western populations consume relatively little green tea.
  •  Green tea consumption may reduce the incidence of type 2 diabetes and improve glucose control and insulin sensitivity.
  • Green tea may potentially have preventive or therapeutic value in Alzheimer’s disease9 and in Parkinson’s disease.
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    Type 2 Diabetes and Pregnancy

    Posted on April 28, 2008. Filed under: Type 2 Diabetes | Tags: , , , , |

    I just came across 2 great articles that discussed the obesity/type 2 diabetes epidemic in the younger generation.

    I quote from: http://www.msnbc.msn.com/id/24315277/:
    “Diabetes can be a dangerous complication during pregnancy, endangering the mother and also raising the risk of miscarriage, stillbirth or birth defects, said Jean M. Lawrence, lead author of the study published in the May issue of the journal Diabetes Care. ”

    “The rise in diabetes in pregnant women is “a big problem” because it’s probably a nationwide trend occurring hand-in-hand with obesity, which also carries other risk factors for birth complications, said Dr. Raul Artal, chairman of the department of obstetrics, gynecology and women’s health at St. Louis University’s School of Medicine in Missouri. ”

    Another quote from: http://health.usnews.com/usnews/health/healthday/080428/pre-pregnancy-diabetes-rates-have-doubled.htm
    “It’s important to recognize with the increase in overweight and obesity, more women than ever will be entering their reproductive years with diabetes,” said study author Jean Lawrence, a research scientist at Kaiser Permanente Bellflower Medical Center, in Bellflower, Calif. And, she added, “having diabetes during pregnancy increases the risk of miscarriage early in pregnancy and the risk of stillbirth later in pregnancy. It also increases the chances of having a baby with birth defects, and it may result in larger babies and more difficult deliveries.”

    “We saw an increase in type 2 diabetes. That’s due to the increase in overweight and obesity. Also, type 2 is being diagnosed at younger ages,” said Lawrence, who suggested that women do whatever they can to reduce their risk of type 2 diabetes by eating a healthful diet, maintaining a proper weight and being active. She said there’s no known way to prevent type 1 diabetes. “

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    Type 2 Diabetes Cause?/Treatment

    Posted on April 28, 2008. Filed under: Type 2 Diabetes | Tags: , , , |

    Diet and Lifestyle – the root of our health epidemic
    I have come across many articles that attribute diet and lifestyle to the rapidly rising type 2 diabetes epedemic in out country. Let’s face it, as our overwieght and obesity epidemic rises, so do the other heath issues such as type 2 diabetes. Could there be a connection??

    Wrong Foods in Excess Amounts:
    The body was designed to eat real food in a moderate amount. We eat to sustain life and to enable our body to perform its physiological and metabolic functions and to repair itself. When we eat too much and of the wrong types of foods – processed, refined, staturated fats, trans fats, sugary – we damage our organs so they do not respond as they should.

    High Blood Sugar Levels and Insulin
    Everything we eat is converted into glucose. When we eat too much and when we eat sugary and processed foods, we are flooding our arteries with excess sugar. The body responds by secreting insulin to metabolize the glucose. Now this is normal, healthy and necessary, but over use or abuse can damage the pancreas and insulin receptor cells so that they do not perform normally.

    The Connection Between Fat and Glucose Levels
    Taken directly from an article in Life Extension Magazine – http://www.lef.org/magazine/mag2000/dec2000_report_diabetes_2.html
    Excess weight increases the body’s demand on insulin, putting pressure on pancreatic beta cells to produce more of the hormone, until basically the supply can’t meet the demand and the body becomes insensitive to insulin. Studies have also shown that obesity increases levels of free fatty acids in the body, which may impede the body’s insulin metabolic clearance. Obesity has also been related to hormonal abnormalities, namely elevated cortisol and estrogens and waning androgens, both of which act to regulate fat when operating at proper levels.Excess weight increases the body’s demand on insulin, putting pressure on pancreatic beta cells to produce more of the hormone, until basically the supply can’t meet the demand and the body becomes insensitive to insulin. Studies have also shown that obesity increases levels of free fatty acids in the body, which may impede the body’s insulin metabolic clearance. Obesity has also been related to hormonal abnormalities, namely elevated cortisol and estrogens and waning androgens, both of which act to regulate fat when operating at proper levels.

    The good news is, from what i have read, is that we can prevent, control and reverse type 2 diabetes with a change in diet, weight loss and exercise!

     

     

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    Trans Fat is the Reason for Health Problems

    Posted on April 12, 2008. Filed under: Trans Fat Dangers | Tags: , , , , , , , , , , , , , , |

    How it All Started:
    Trans fat was introduced into the American diet in the 1980’s with the “fat free” fad. Because we realized that saturated fat was bad for us, fodd manufactured began using trans fat instead. Thrity years later, we realize many of  the problems we had today,  are due to trans fat.

    What is Trans Fat?
    Trans fats are fats produced by heating liquid vegetable oils in the presence of hydrogen. This process is known as hydrogenation. The more hydrogenated an oil is, the harder it will be at room temperature. For example, a spreadable tub margarine is less hydrogenated and so has fewer trans fats than a stick margarine.

     How the Government is fooling You:
    In January 2006, the government required that all food labels be labeled with the amount of trans fat.

    However,  tne FDA lets food manufacturers claim zero grams of trans fat as long as the product has less than half a gram per serving. Eat a few servings of these and other ostensibly trans-free products each day and, without even knowing it, you might end up consuming considerably more trans fat than you should, according to the nonprofit Center for Science in the Public Interest (CSPI)the nonprofit Center for Science in the Public Interest (CSPI). http://www.fda.gov/FDAC/features/2003/503_fats.html

     Trans Fat Raises Cholesterol:Saturated fat and trans fat raise LDL cholesterol levels in the blood. Dietary cholesterol also contributes to heart disease. Therefore, it is advisable to choose foods low in saturated fat, trans fat, and cholesterol as part of a healthful diet.  (http://www.fda.gov/FDAC/features/2003/503_fats.html)

     Trans Fat is Implicated in Heart Disease, Diabetes, and Other Chronic Conditions:
    Trans fats are even worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also fire inflammation,  an overactivity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions. While you should limit your intake of saturated fats, it is important to eliminate trans fats from partially hydrogenated oils from your diet. http://www.hsph.harvard.edu/nutritionsource/transfats.html

     Products Containg Tran Fat:
    Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. A small amount of trans fat is found naturally, primarily in some animal-based foods.

    Most of the trans fats in the American diet are found in commercially prepared baked goods, margarines, snack foods, and processed foods. Commercially prepared fried foods, like French fries and onion rings, also contain a good deal of trans fat.

    Mayo Clinic States:
    Trans fat: Avoid this cholesterol double whammy. Trans fat raises your “bad” (LDL) cholesterol and lowers your “good” (HDL) cholesterol. Find out more about trans fat and how to avoid it. http://www.mayoclinic.com/health/trans-fat/CL00032

    Harvard School of Public Health States:
    What is becoming clearer and clearer is that bad fats, meaning saturated and trans fats, increase the risk for certain diseases while good fats, meaning monounsaturated and polyunsaturated fats, lower the risk. The key is to substitute good fats for bad fats. http://www.hsph.harvard.edu/nutritionsource/fats.html

     
     

     

     

     

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      How diet and lifestyle can increase disease risk or keep us healthy – – – – – – – – – – – – -The food we eat can either cause or prevent health problems and disease.

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